What is “Blue Light”?
Blue light is a type of color in the light spectrum that has had some buzz in the news lately. Blue light has a very short wavelength, providing basic illumination to our world through the sun and light-emmiting diode (LED) technology. While blue light is primarily emitted via sunlight, there is some worry about how much blue light our eyes are exposed to with increased screen time on laptops, computers, smartphones, TVs, and other electronic devices. Our higher than usual exposure to LED technology (like during long gaming sessions) is a trending concern in the realm of health and wellness. Over-exposure on a consistent basis has the potential to negatively effect our vision, sleep, and overall well-being.
Does Blue Light Cause Eye Strain?
Blue light is a short wavelength of very high energy which cannot be effectively shielded by the eye. While blue light is not inherently detrimental to overall eye-health, excessive exposure of blue light has the potential to pose damage to retinal cells of the inner eye.
Blue Light and Sleep
Blue light can have positive effects on overall alertness and mood, however, blue light from screens in the evening may not be ideal when preparing to fall asleep. Exposure to high amounts of blue light before bed may lead to increased difficulty falling and staying asleep (2).
How Much Blue Light is “Too Much?”
To date, there is no set time limit for exactly how much blue-light our bodies are able to handle on a daily basis. Therefore, it is advisable to take precautions when viewing sources of blue light. The length of exposure, intensity of light, distance from eyes, and time of day are some factors to consider promoting better eye health. Here are some blue light exposure tips:
o Use the 20-20-20 Rule! For every 20 minutes of screen-viewing, take a 20 second break to look at something 20 feet away
o Use blue light filtering devices such as screen protectors, wearable glasses, or built-in technology settings
o Reduce screen exposure in the evening hours to support better sleep health
o Use polarized sunglasses when outside in the sunlight
Blue Light and Eye Health Nutrients
Taking steps to help limit blue light exposure with the tips above, supplements and specific ingredients may provided additional support for eye health. Certain ingredients and vitamins found in food and supplementals are scientifically backed to support healthy eyes.
1. Fish Oil: Fatty fish like salmon, anchovies, mackerel, and herring are an excellent source of omega-3 fatty acids. Omega-3s, such as EPA and DHA, found primarily in fatty fish is necessary for optimal eye and brain function. Meeting our daily Omega-3 needs can be challenging, therefore, supplements are an easy and consistent way to get adequate amounts of EPA and DHA. Fish oil supplements can come in a number of formats including liquids, gummies, and easy-to-swallow capsules.
READ MORE: What is Fish Oil and What Benefits Does it Provide?
2. Lutein: Lutein is a naturally occurring carotenoids found in the retina of the eye. Lutein supplementation helps to provide antioxidant protection and supports eye health. Lutemax, a patented extract, which is a combination of Lutein and Zeaxanthin has been clinically shown to increase serum lutein and zeaxanthin concentrations. Not only does Lutemax increase these concentrations, the blend also supports eye contrast sensitivity which means you are able to distinguish an object from its background. Lutemax can also increase macular pigment density, which is an important measure for eye health. If you’re still not convinced with the power of Lutemax, the blend also supports visual function under conditions of glare for eye health support. As you can see, Lutemax has lots of great benefits for your eyes to function.
3. Bilberry: Bilberries are packed with nutrients and health-promoting plant compounds. As a powerful antioxidant it helps protect the body against free radicals. Bilberry has also been shown as a dietary support for eye health. While bilberries are not a commonly found fruit at your local grocer, there are a number of bilberry supplements which provide concentrated extracts of bilberry.
4. Vitamin A (Retinol): Vitamin A is an essential nutrient for normal vision and overall eye health. Vitamin A can be consumed in a number of foods including eggs, dairy, seafood, and fruits and vegetables such as sweet potatoes, carrots, broccoli, and spinach. If your diet is lacking vitamin A, adding a multivitamin supplement to your daily routine can fill in nutrient gaps.
5. Beta-Carotene: Beta-carotene has provitamin A activity, which converts into retinol, Vitamin A inside of the body. Foods rich in beta-carotene include yellow, orange, and green fruits and vegetables. Carrots, pumpkins, spinach, sweet potatoes, and mangoes are good sources of beta-carotene. This is why you were told to eat your carrots as a kid for healthy eyes!
With the increase in technology use, there are a variety of unique ways to support eye health through cuting down exposure to blue light and supplementing your diet with nourishing ingredients for your eyes.
References
1. https://health.ucdavis.edu/blog/cultivating-health/blue-light-effects-on-your-eyes-sleep-and-health/2022/08
2. https://www.cdc.gov/niosh/emres/longhourstraining/color.html#:~:text=Blue%20light%20has%20the%20strongest,including%20boosting%20alertness%20and%20mood
