As winter approaches, we often think about bundling up in warm clothes, staying cosy by the fire, and protecting ourselves from the cold. But while we’re layering up to keep warm, it’s easy to forget that our eyes also need special care during the winter months. The colder weather and seasonal changes can pose unique challenges to your eye health, making it important to take extra precautions. Here’s how you can look after your eyes and maintain good vision throughout the winter season.
The challenges winter brings to eye health
Winter brings a host of environmental factors that can affect your eyes:
- Dry air: The cold air outside and heated air inside are both low in humidity, which can lead to dry eyes. Dry eyes can cause irritation, redness, a gritty feeling, and even blurred vision.
- Increased screen time: Winter often means more time spent indoors, leading to increased use of digital devices. Extended screen time can cause eye strain and exacerbate dry eye symptoms.
- UV exposure: While it’s common to associate UV protection with summer, winter sun can be just as harmful. UV rays can reflect off snow and ice, leading to a condition known as snow blindness.
- Cold winds: Chilly winds can irritate your eyes and cause them to water, which might seem counterintuitive but is actually a response to dry eye irritation.
Tips for winter eye care
To keep your eyes healthy and comfortable during winter, consider the following tips:
1. Combat dry eyes
- Use a humidifier: Adding moisture to the air in your home with a humidifier can help prevent your eyes from drying out. Aim to keep indoor humidity between 30-50%.
- Stay hydrated: Drink plenty of water to keep your body and eyes hydrated. Dehydration can worsen dry eye symptoms.
- Use artificial tears: Over-the-counter artificial tears can provide relief for dry eyes. Use them as needed throughout the day, especially if you spend a lot of time in heated indoor environments.
- Protect your eyes outdoors: When going outside, wear sunglasses or goggles to shield your eyes from cold winds, which can strip moisture away from the eyes. Wraparound styles are particularly effective.
2. Limit screen time
- Take regular breaks: Follow the 20-20-20 rule to reduce eye strain. Every 20 minutes, take a 20-second break and look at something 20 feet away.
- Adjust your screen settings: Reduce the brightness of your screen and increase text size to make reading easier. Consider using blue light filters or glasses that block blue light if you spend a lot of time on digital devices.
- Position your screen properly: Ensure your screen is positioned at eye level and about an arm’s length away from your face to minimise strain.
3. Protect against UV rays
- Wear sunglasses: UV protection is essential year-round. Choose sunglasses that block 100% of UVA and UVB rays, even on cloudy days, to protect your eyes from the sun’s harmful rays.
- Consider polarised lenses: Polarised sunglasses can reduce glare from snow and ice, providing clearer vision and reducing the risk of snow blindness.
- Use UV protection in all conditions: Remember that UV rays can penetrate clouds, so it’s important to wear sunglasses even when it’s overcast.
4. Be mindful of eye health during winter sports
- Wear protective eyewear: If you engage in winter sports like skiing, snowboarding, or ice skating, wear protective goggles. These not only protect your eyes from physical injury but also from UV rays and wind.
- Choose goggles with anti-fog coating: Goggles with anti-fog coatings can help maintain clear vision in cold, damp conditions, preventing the build-up of moisture on your lenses.
5. Maintain a healthy diet
- Eat eye-healthy foods: Incorporate foods rich in vitamins A, C, and E, omega-3 fatty acids, and antioxidants into your diet. Foods like carrots, leafy greens, citrus fruits, nuts, and fish are all beneficial for eye health.
- Stay hydrated: Continue drinking plenty of water, even in the colder months, to maintain good overall health and eye function.
When to see your optician
If you notice persistent symptoms such as dry, red, or irritated eyes, or if your vision changes in any way, it’s important to consult your optician. Winter can exacerbate underlying conditions like dry eye syndrome or make you more susceptible to issues like eye infections. Regular eye exams are crucial to catching any problems early and ensuring your eyes stay healthy all year round.
Remember, your optician is your partner in maintaining good eye health. If you have any concerns about your eyes this winter, don’t hesitate to schedule a visit and get the professional advice you need to protect your vision.