How does blue light ha.rm your eyes?

Blue light is a part of the visible light spectrum, ranging from blue to violet in color, according to the American Optometric Association. It falls within the short wavelength range of 380 to 500 nanometers and carries high energy. Electronic devices such as televisions, smartphones, laptops, and LED lights can emit blue light. This type of light is not particularly beneficial for vision and can be especially harmful to young children.

According to a study published in Ophthalmology and Therapy in 2023, exposure to blue light can lead to several negative effects on the eyes. It triggers photochemical reactions in many eye tissues, particularly in the cornea, lens, and retina.

Another ophthalmological study conducted in China in 2020 found that blue light may contribute to various vision problems, including dry eyes, keratitis, increased risk of myopia (nearsightedness), retinal damage, and macular degeneration.

Chi.ldren are considered more vulnerable to retinal da.mage from blue light than adults.

Ways to protect your eyes from blue light

• Maintain proper distance between your eyes and electronic devices

This is an essential step in protecting your eyes from the negative impact of artificial blue light.

The ideal distance from your eyes to the screen should be between 45 and 70 cm. Adjust the screen angle slightly to reduce glare and ensure that the screen isn’t significantly brighter than the surrounding environment.

You can follow the 20-20-20 rule: every 20 minutes, take a break for at least 20 seconds and look at something about 6 meters away to relax your eyes.

• Supplement your diet with nutrients that support eye health

Proper nutrition is an important factor in protecting the eyes. Important nutrients include vitamin A, vitamin C, vitamin E, omega-3 fatty acids, and especially lutein and zeaxanthin, which help combat the harmful effects of blue light.

Lutein and zeaxanthin are the only two carotenoids that can reach the retina directly. These compounds also have strong antioxidant properties that help reduce damage caused by environmental factors such as dust and light exposure.

To increase your intake of lutein and zeaxanthin, consider eating familiar foods such as dark leafy greens (like kale and spinach), yellow/orange vegetables (such as pumpkin and carrots), and fresh fruits (such as avocados, grapes, and kiwis).