8 Small Ways To Protect Your Eyes Daily, From A Holistic Optometrist

Cataract is a condition that affects the crystalline lens of the eye. The naturally clear lens is composed of specialized proteins, called crystallins, that have specific optical properties to help light focus on the retina. These proteins also function to absorb shortwave (blue) visible light, ultraviolet, and infrared radiation to protect the eye. 

As a person ages, oxidative stress leads to the production of free radicals, damaging the integrity of the cells and denaturing these specialized proteins, thus reducing the various metabolic efficiency of the lens. This then induces the formation of a cataract.

Symptoms include blurry, hazy vision with more glare and light sensitivity, particularly at night. A cataract is a leading cause of blindness worldwide1.

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Macular degeneration is a condition that affects the retina, particularly a structure called the macula and the underlying tissue called the choroid. 

The retina is one of the most metabolically active systems in the body, consisting of multiple layers of specialized cells, which all function together to properly focus light. It is important to note that the macula has a strong concentration of carotenoids, such as lutein, zeaxanthin, and meso-zeaxanthin, which are naturally occurring pigments that filter high-intensity, short-wavelength (blue) visible light to protect the most sensitive ocular area from light-induced stress2.

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Glaucoma is another condition that affects the retina, but a different structure called the optic nerve. A healthy optic nerve transmits signals from the retina to the brain for the interpretation of visual stimuli. 

Glaucoma is thought to be a neurodegenerative disease of the eye, similar to Alzheimer’s in the brain. Unlike cataract and macular degeneration, which both affect central vision and lead to early symptoms, glaucoma does not have any symptoms until the disease is much more advanced. As such, it is often referred to as the “silent disease.” It's another common cause of blindness, with an estimated number of patients being affected to exceed 110 million by 2040.

Diabetic retinopathy is a major complication of systemic diabetes that presents with retinal bleeding and swelling. Hyperglycemia can cause the blood vessels to dilate in a way that leads to retinal ischemia and hypoxia, which triggers the upregulation of VEGF, promoting further vascular permeability5.

It is projected that approximately 160 million patients will present with diabetic retinopathy by 2045. Managing systemic blood sugar is key to mitigating this condition.

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Dry eyes have become a newly growing epidemic, affecting roughly 30 million Americans and at least 350 million people worldwide of all ages. It affects several important structures, such as the tear film, cornea, conjunctiva, and lacrimal and meibomian glands. Some of these are responsible for optical power, which is why patients with dry eyes can present with blurry vision. 

Though many people associate dry eyes with red, irritated, and tired eyes, the condition can be serious and debilitating. In its most advanced stage, it has profound effects on vision, eye health, and overall health, leading to vision loss, ocular pain, decreased quality of life, and even severe depression. Inflammation is a leading driver of dry eyes.

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2.

Wear sunglasses when you spend prolonged periods of time outside

Getting exposure to natural sunlight is beneficial (and essential) for health. The sun provides one of the best forms of vitamin D, and getting some exposure first thing in the morning (ideally before 10 a.m.) is necessary for regulating our circadian rhythms. It is also critical for myopia prevention and progression. However, too much UV exposure can be damaging to the eyes and increase the likelihood of cataracts, macular degeneration, and several other eye conditions.

If you're planning to spend more than 15-30 minutes outside, I recommend wearing sunglasses. And always avoid directly staring at the sun.

3.

Wear blue-light blocking lenses with prolonged exposure to devices

Many studies do suggest that exposure to blue light (like exposure to UV light) can increase the risk for many of the eye diseases7 mentioned above.

The jury is still out on whether blue light-blocking glasses benefit your eyes. Studies have not proven that wearing them protects against eye strain and eye fatigue. Anecdotally, though, the majority of my patients actually do report less eye strain and eye fatigue while wearing these lenses.

And with the amount of time we spend on digital devices, I believe it would behoove us to wear blue light-blocking glasses to protect the health of our eyes and relieve any potential eye strain.8

4.

Eat a Mediterranean style diet

8.

Use safe beauty products around the eyes

Good hygiene is important for keeping the ocular microbiome balanced. Make sure to clean your eyelids and eyelash margins to keep excess oils and bacteria out of the eyes, and use products that don't contain harsh chemicals.

These ingredients can irritate the ocular surface and contribute to dry eyes, contact lens intolerance, and makeup sensitivity. According to the latest research, a few to avoid include parabens, phthalates, perfumes, and per- and poly-fluoroalkyl substances (PFAS). See this report for a complete list22.