Too Much Screen Time? Improve Your Eye Health Naturally

In today's digital age, screens are an unavoidable part of our lives. Whether working on a computer, scrolling through our phones, or unwinding with a TV series, screen time is at an all-time high. This phenomenon is unlikely to change anytime soon because so much of what we used to do manually is now transferred to the digital domain.

Apps and websites provide a means to do everything you might want, whether filing your taxes, playing a game, or even reading a newspaper. This has proven great for productivity and efficiency for specific tasks, but what does it mean for our eyesight?

Unfortunately, just as screens are unavoidable in modern society, so are the health issues that come with it. This article considers how much screen time is too much, and how to look after your eyecare naturally.

Keeping an eye on screentime

On average people spend 6 hours and 36 minutes on the internet daily. You cannot access the internet without a screen, so on average, people spend at least 25% of their lives looking at a screen.

Screentime consumes more time than anything else, including sleep, for some people.

These statistics are eyewatering and not without consequence. Studies show that blue light produced by the sun and your digital devices in smaller quantities can hurt your eye health.

Reducing screentime is a great way to preserve your eye health, but it is not always easy to regulate. A good rule of thumb is to not check your phone for the first hour of waking up and not use it for 2 hours before bedtime.

The role of light on eye health

When we think about eye health we typically think about how well we can see into the distance and up close. Some people are better at one than the other, but there is another important factor that is often overlooked. That is how well our eyes respond and adjust to light. That’s because our retina, the light-sensitive layer at the back of the eye, plays a crucial role in our vision.

Photophobia is a condition arising from acute light sensitivity and there are others that indirectly affect sensitivity like Albinism, which concerns a lack of pigmentation in the iris, causing sensitivity to light, and Aniridia, where there is no iris at all making it difficult to control how much light filters into the eyes

Glasses that filter blue light are particularly helpful for people with those conditions, but many people fail to recognise their sensitivity because photophobia is a spectrum disorder, meaning that its intensity varies between subjects.

The Importance of diet for eye health

to help maintain good vision throughout your life. As science develops, it learns more about what contributes to eye health and why. Here are some examples.

Macular health and natural sunscreen

A specialised part of the retina called the macula is responsible for central vision. The macula is protected by macular pigment, a natural sunscreen made of three light-absorbing compounds - lutein, zeaxanthin, and meso-zeaxanthin. Our bodies can't produce these compounds as they come from plants.

• Lutein and Zeaxanthin are abundant in dark leafy greens like kale and spinach, as well as in bell peppers, corn, and saffron.
• Meso-zeaxanthin is thought to be synthesised from lutein in our bodies, but it's also present in some fish.

Research by Professor John Nolan and his team suggests that boosting these compounds in our diet can enhance our eyesight.

The role of vitamins and minerals

While carrots won't turn you into a nocturnal superhero, vitamins are essential for eye health. The myth about carrots started as part of a World War 2 misinformation campaign to conceal that the Royal Air Force had discovered and used radar to target enemy aeroplanes. Although their impact has been exaggerated, we wouldn’t recommend overlooking them.

Vitamin A found in carrots, sweet potatoes, and cantaloupes, supports good vision.

Vitamin C in oranges, peaches, and tomatoes is vital for eye health.

Vitamin E present in avocados, almonds, and sunflower seeds, protects eye cells.

Omega-3 fatty acids found in tuna, halibut, salmon, and chia seeds, can also be beneficial.

Zinc, found in kidney beans and oysters, supports eye health. However, it can affect copper levels, so consult a doctor before making significant dietary changes.

Physical and medical conditions can impact eye health

Your physical health and some medical conditions are known to negatively affect eye health.

Here are some examples.

Diabetes - is a metabolic disorder associated with high blood sugar, but it can also affect the eyes with progressive damage to the retina’s blood vessels and may result in blindness. It causes a condition called diabetic retinopathy (DR).

High Blood Pressure - Similar to diabetes, high blood pressure can damage blood vessels in the retina, leading to hypertensive retinopathy and vision loss. 

Autoimmune Diseases - Conditions like lupus and rheumatoid arthritis can cause inflammation in various parts of the eye, including the uvea (uveitis) and the optic nerve (optic neuritis). 

Thyroid Disease - Graves' disease, a type of hyperthyroidism, can cause eye problems such as bulging eyes (exophthalmos), double vision, and vision loss. 

Multiple Sclerosis (MS) - MS can affect the optic nerve, causing optic neuritis, which leads to temporary vision loss, pain, and decreased colour vision. 

Sickle Cell Disease - This blood disorder can cause abnormal blood vessels to grow in the retina, leading to bleeding and vision loss.

Natural tips to combat screen-induced eye strain

Prolonged screen use, including from mobile phones, can lead to Computer Vision Syndrome (CVS), characterised by dry, irritated, and tired eyes.

Here are science-backed tips to alleviate eye strain:

Go to the gym - exercise improves circulation, including blood and oxygen delivery to the eyes, which helps them function properly and not strain.

Don’t smoke - smoking clogs arteries, which reduces blood and oxygen flow.

Eat a vitamin-rich diet - a diet high in vitamins and antioxidants will gradually improve your eye health or at least sustain it over a longer period.

Get more sleep - Sleep is very restorative, especially for your eyes, which are in constant use and go through intense cycles called rapid eye movement (REM) while you sleep. Try switching to candlelight or very dim light two hours before bedtime. It will make a huge difference to your melatonin levels and will promote deeper sleep.

The 20-20-20 Rule - Every 20 minutes, look at something 20 feet away for 20 seconds. This helps reset and relax your eyes, which reduces strain.

Blink Often - Regular blinking keeps your eyes lubricated. The more lubricated they are, the less likely they are to strain. Plan for blinking breaks, perhaps when applying the 20-20-20 rule.

Adjust Brightness on all your devices - Dim your screen if it's too bright compared to the surrounding light. Most modern technology now has settings that can auto-adjust screen brightness according to the time of day or how much light is present. Have you ever noticed how your phone screen goes dark when you enter a tunnel while using sat-nav?

Use blue light filtering glasses - Glasses that filter blue light significantly reduce the strain on your eyes, improve your sleep quality, and help your eyes rest. They are absolutely essential for those who have screen-heavy jobs and for use after nightfall.

Monitor screen time - It is easy to lose track of time when scrolling through your phone and other devices, but it is worth keeping a watchful eye. Your phone and tablet likely have a feature to help you monitor screen time, and some allow you to set prompts to remind you when to power down. They even give the option to restrict your use after certain times. These are useful ways to stay in control by removing temptation.

Clean Screens - Debris-like dust and even fingerprints obscure the clarity of your screen by making the light distribution uneven. This can cause eye strain.

Use Artificial Tears - Over-the-counter eye drops can prevent dry eyes by providing the lubrication your eyes need to function properly.

Eye health supplement - For those who struggle to eat a vitamin-rich diet and want to target eye health directly, there are supplements that contain all the key nutrients for healthy eyes, particularly Lutein and Zeaxanthin. Eye health supplements should support a healthy diet rather than substituting one.

Improve Air Quality - Another stealth tax on your eyes, poor quality airflow can dry out your eyes causing them to strain. Cold air is also dryer than warm air. Use a humidifier in dry environments, and avoid direct airflow on your face.

Final thoughts

Your eyes, often celebrated as the window to the soul, provide your most immediate experience of the world around you, so they deserve the best care they can get.

By incorporating nutrient-rich foods, and eye-health supplements, and adopting healthier screen habits, you can support your vision naturally. While technology is a significant part of our daily lives, safeguarding our eye health is just as important.

The things you enjoy in the present, i.e. use of your devices, should not steal pleasure or health from you in the future. Our handy tips in this guide will help you achieve harmony the Biobalance way.