July 14, 2023 - Blue Light
Almost every day, I get a question about blue light and how it may affect our eye health and overall wellness. Research on the effects of blue light on our health has been a topic of interest in mainstream media. What does the research say about the ill effects of blue light? Here is one article I found interesting that I would like to share with you—a small blue light study published in the British Journal of Ophthalmology. The researchers used an in vitro study to examine phototoxicity and shade protection after blue light irradiation in cornea cells. Scientists tested cell viability after blue light irradiation (405 nm) of these cells for 3 min and a further 24 hours incubation. At the same time, researchers also tested cell viability in wells covered by ultraviolet and blue light shades. The results showed that the cells decreased their viability by around 50% after blue light irradiation, compared with control cells without irradiation. The ultraviolet-blocking and blue light-blocking shades protected the cells from phototoxicity, producing a 30%–40% reduction (ultraviolet) and a 15%–30% reduction (blue light) in viable cells. The results showed that blue light damages ocular surface cells, and the cells are protected from damage by shade. Based on the study, researchers recommend blue light protection to maintain ocular health, especially in high-risk populations, such as people with dry eye, contact lens users, cataract surgery, and people susceptible to developing AMD and Cataracts.
https://bmjophth.bmj.com/content/4/1/e000217
In other video blogs I have published on my website, I discuss blue light as a high-energy, short-wavelength light emitted by various sources, including digital screens (smartphones, tablets, and computers), LED and fluorescent lights, and the Sun. While blue light is present in natural sunlight and can benefit our overall well-being, excessive and prolonged exposure to artificial sources of blue light, especially at night, can harm the eyes.
Here are some ways in which blue light can be damaging to the eyes:
1. Digital eye strain: Extended exposure to digital screens emitting blue light can cause digital eye strain or computer vision syndrome. Symptoms may include eye fatigue, dryness, blurred vision, headaches, and neck and shoulder pain. Blue light contributes to these symptoms by reducing contrast and causing the eyes to work harder to focus.
2. Retinal damage: Studies have suggested that prolonged exposure to high-intensity blue light may cause damage to the retina—the light-sensitive tissue at the back of the eye. Blue light can generate reactive oxygen species that can lead to oxidative stress, potentially contributing to the development of age-related macular degeneration (AMD), a leading cause of vision loss. Eye health and retinal damage: Ongoing research investigates the potential relationship between blue light exposure and eye health. Some laboratory studies suggest that prolonged exposure to high-intensity blue light may cause damage to the retina—the light-sensitive tissue at the back of the eye. Researchers hypothesized that blue light-induced oxidative stress may contribute to developing conditions such as age-related macular degeneration (AMD). However, more research is needed to establish a definitive link between blue light and these eye conditions.
3. Sleep disturbances: Blue light exposure, particularly in the evening and at night, can disrupt the body’s natural sleep-wake cycle, also known as the circadian rhythm. Blue light suppresses the production of melatonin, a hormone that regulates sleep. Evening blue light exposure can lead to difficulty falling asleep, reduced sleep quality, and daytime fatigue. Sleep and circadian rhythm disruption: Blue light exposure, particularly in the evening and at night, can suppress the production of melatonin, a hormone that regulates sleep. Several studies have demonstrated that exposure to blue light from electronic devices before bedtime can disrupt sleep patterns, leading to difficulties falling asleep and reduced sleep quality. Evening blue light exposure can have broader implications for overall health, well-being, and cognitive performance.
4. Disruption of hormonal balance: The suppression of melatonin by blue light exposure can affect sleep and disrupt the body’s hormonal balance. Melatonin plays a crucial role in regulating various physiological processes, and its disruption can have broader implications for overall health and well-being.
Only some blue light is good for you. Some studies have explored the potential impact of blue light on mood and cognitive function. Research suggests that exposure to blue light from the Sun (during the daytime) can positively affect mood, alertness, and cognitive performance, particularly in tasks requiring attention and working memory.
Here are some techniques that can protect your eyes:
• Practice the 20-20-20 rule
• Use blue-blocking glasses after 6 p.m
• Use my N palm and hum eye exercise
• Make sure you drink enough water during the day
• Check your medications, as these can dry your eyes more. Culprits include: Several medicines can potentially cause dryness or exacerbate dry eye symptoms as a side effect. Here are some examples:
• Antihistamines: Commonly used to treat allergies, antihistamines can reduce tear production and lead to dry eyes. Drugs include both over-the-counter antihistamines like diphenhydramine (Benadryl) and prescription options.
• Decongestants: Nasal decongestants, such as pseudoephedrine (Sudafed), can cause dryness in various body parts, including the eyes.
• Antidepressants: Certain antidepressant medications, particularly selective serotonin reuptake inhibitors (SSRIs) and tricyclic antidepressants (TCAs), have caused dry eye symptoms.
• Antipsychotics: Some antipsychotic medications, like chlorpromazine and haloperidol, may contribute to dry eyes as a side effect.
• Blood pressure medications: Beta-blockers, commonly used to treat high blood pressure and certain heart conditions, can decrease tear production and worsen dry eye symptoms.
• Hormonal therapies: Hormonal medications, such as oral contraceptives and hormone replacement therapy, have been reported to cause or exacerbate dry eyes in some individuals.
• Acne medications: Oral retinoids, used to treat severe acne, may cause dryness in mucous membranes, including the eyes.
• Diuretics: Diuretic medications, which increase urine production, can potentially lead to dehydration and subsequently contribute to dry eyes.
• It’s important to note that the specific impact of these medications on dry eyes can vary from person to person, and not everyone who takes these drugs will experience dry eye symptoms. If you are taking any medications and are concerned about their potential effects on your eyes, talk to your doctor about your prescription. They can evaluate your situation and provide appropriate guidance or suggestions:
• Use software or apps that filter out blue light or apply blue-light-blocking screen protectors.
• Ensure proper lighting conditions when using digital screens.
• Use “night mode” or “blue light filter” settings on devices to reduce blue light emission during evening hours.
• Avoid using electronic devices close to bedtime to minimize sleep disruptions.
• Consider wearing blue light-blocking glasses, especially if you use screens for extended periods.
Some nutrients that can also protect your eyes from damaging blue light:
• Carotenoids
• Lutein
• Zeaxanthin
• Astaxanthin
• Also, antioxidants help protect your eyes, and you can do that through your foods.
Blue light research is still evolving. Stay updated with current scientific literature and consult reputable sources for the most accurate and evidence-based information on blue light and its impact on eye health.