Whether you are young or old, male or female, we all spend a lot of time staring at a phone, tablet, or computer screen. The long-term effects of blue light are still being researched, but all this exposure leads to eye strain, dry eyes, headaches, and poor sleep.
Our expert, Dr. Emily Chu, discussed blue light health concerns with WAEB Healthline host Bobby Gunther Walsh. She breaks down what blue light does to the delicate structures of our eyes and gives some recommendations on how to protect yourself, such as cutting back on screen time and taking Res-Q Advanced Eye supplements.
What Blue Light Does to Your Eyes
Gunther: Studies show the average screen time now exceeds seven hours a day. We probably should all be wearing some sort of blue light protection on our phones, our computers, our tablets. Is it really aging our eyes faster?
Chu: Blue lights are everywhere, and it's not just some screen or device. The sun has blue light. There are indoor blue lights too.
Blue ray lights are a shorter wavelength, which means they are higher energy as they penetrate through the structures of our eyes. They get into the deeper tissues of the eye.
When you look at the eyeball, the front of the eye is the cornea. The very back is the retina. And when we talk about certain eye diseases, especially age-related diseases, or cataracts, or macular degeneration, they're in the inner, deeper part of the layers of the eye.
And that's what we're concerned about with the shorter wavelength. The longer exposure to them will cause these deeper penetrations of damage. Premature cell death is what we're looking at.
The Macula is Very Important for Vision
Gunther: So, for those of us that need an eye 101 course. Talk to me about what the macula is?
Chu: It's a layer of the retina. Think of the retina as the camera of the eye. It captures the image as the light falls on the back of the eye. The images are forming on the center of the retina called the macula. We use the macula to read, to write, to navigate in space. So, it's the center of our vision in the eye.
A history of prolonged usage of screen time, blue light, UV light exposure, they're all harmful light for the macula.
Inflammation Can Break Down Eye Cells
Gunther: So, seven hours a day means increased exposure to blue light on top of everything else. Doc, you can talk about how oxidative stress and fatigue affect the retina?
Chu: As we dig a little deeper into how cells are dying from exposure to blue light—or in general, any light—we’re talking about inflammation and oxidative stress. These processes lead to mitochondrial changes in our cells and eventually to cell death.
Res-Q Supplements are Vital for Eye Health
Gunther: What are the expectations of taking the Res-Q Advanced Eye? What kind of results are you seeing from patients?
Chu: Res-Q Advanced Eye support has the formulation to promote the integrity of the layers of the macular and prevent cell deterioration from oxidative stress.
In general, the guideline per American Academy of Ophthalmology is you should recommend people eat the amount of lutein and zeaxanthin which we have in Res-Q Advanced Eye.
It's got the right combination of the zinc, copper, and vitamin C to prevent further deterioration when a person has any sort of inflammation in the eye. Inflammation is a big deal. It's a process of cell death.
Make sure that you take as well Res-Q Calamarine or Res-Q 1250. Everybody needs omega-3. It is so crucial for the performance of your eyes. For performance of the function of the brain as well. I tell that to everybody, young and old, make sure you have an omega-3.
Cut Down on Screen Time
Chu: You wanna make sure that you are not doing things that would be more harmful for your eyes, such as staring at the screen too long. I always recommend the 20 20 20 rule. I modify that, it's hard to tell people to take 20 minutes off. I tell patients, if you're on a computer for about a half an hour to 45 minutes, try to take about, five to 10 minutes off.
Recommendations to Reduce Eye Strain
You can’t avoid blue light entirely, but try these options to help reduce eye strain when using devices that emit blue light:
- Rest your eyes and look away from screens regularly.
- Sit or stand about two feet away from monitors.
- Adjust your screen contrast to limit glare.
- Keep your eyes lubricated.
Blue Light and Sleep
Blue light does have some positive effects. It plays a key role in our wake-and-sleep cycle, or circadian rhythm. Being exposed to it helps keep us awake and alert during the day.
Though, at night it can have the opposite effect. Blue light is a brain stimulator and can stop the release of the sleep hormone melatonin. So, too much screen time in the evening, especially right before bed, will interfere with you getting a good night’s rest.
Dr. Emily Chu, OD, earned her doctorate degree from the State University of New York College of Optometry. She also completed a hospital-based residency program at the VA Hospital in New York, where she spent one year under the mentorship of specialists from every discipline of eye care, including glaucoma, diabetes, macular degeneration, lasik, and more. Since that time, she has been working in private family practice providing the latest treatments and advanced digital diagnostics. Yelp has awarded her on People Love Us for the best-reviewed optometrist.
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