The world went through some serious changes within the past year and one of the biggest being the way we work and connect. In a world that was already largely digital, we’ve really taken it to the next level. Meetings, workouts and even weekend get togethers all turned virtual on top of an already screen-filled day. We’re grateful to be able to lean on this technology to keep us together, but there’s very little time in the day to step away from a screen.
This strain can lead to a multitude of issues including eye strain, migraines and sleep issues. The blue light our eyes take in can limit the amount of melatonin our body naturally produces, making it harder to fall asleep and stay asleep, which in turn, can increase cortisol levels and lead to more stress and even less sleep. Eye health degeneration as we age is normal, but it is important to do what you can to support and prepare your body.
If you’re feeling like this year took a toll on your vision and you want to reduce digital eye strain symptoms, here are some supplements that may support you.
Studies on Lutein have shown an array of benefits, a main one being its ability to support eye health. Lutein is a powerful antioxidant and may help in preventing age-related vision decline, the main cause of vision impairment and even blindness. Some recent studies also suggest that Lutein can help improve and aid in several parts of the visual system. Studies also suggest that Lutein can reduce the time needed to recover from bright lights, so if you find your eyes have a hard time adjusting to different levels of light you may want to consider adding Lutein to your supplement regimen.
Vitamin A is a multi-tasking vitamin that can help support your immune system, vision, and many other parts of the body. Vitamin A works to keep the retinal receptors in check and supports the cornea. This powerhouse vitamin has also been linked with improving your vision and may help combat age-related decline such as glaucoma and cataracts. Symptoms of a severe vitamin A deficiency may result in blindness and other eye-related issues. Since Vitamin A is fat soluble, whatever isn’t used in the body is stored, which makes it important to monitor levels to ensure you aren’t getting too much or too little.
Evidence found in recent studies suggests zeaxanthin could have the potential to protect against eye disease regardless of your age. It may also improve your visual accuracy. Lutein and zeaxanthin are two supplements known to reach the human retina and the two work together to support your vision and protect your eyes from the strain of staring at screens. If you feel like your eyes are continuously getting tender or fatigued during work or at the end of the day you can try implementing some quick eye exercises to ease some of the discomfort. A popular exercise to try is the 20-20-20 rule. To do this, set a timer for every 20 minutes and look at something 20 feet away for 20 seconds. This gives your eyes a quick break and a chance for them to relax.
Riboflavin (Vitamin B2):
Vitamin B2, also known as Riboflavin, is another multi-tasking vitamin that helps keep the eyes, skin and muscles healthy. Riboflavin can benefit your vision since it’s actually a component of the retina. It may improve your eyes’ response to light and can help the structural protection of the eyes. Studies suggest it may also be beneficial in reducing the effects of a migraine. Typically eye strain can manifest as migraines due to the blue light we take in, so B2 would be a great option if you’ve become sensitive to the amount of light in your day. It is also important to note that if you follow a vegan diet, or eat minimal animal products, you may not be getting enough Riboflavin in your diet.
In a year where prioritizing your health has never been more clear, it’s encouraging to know there are steps you can take to support the current and future health of your eyes. Learning to set boundaries between your work life and your personal life is not only fundamental for your mental wellbeing, it can also be a key part of your eye care.
Are you a supplement aficionado? Complete our quiz or create your own supplement stack, and don’t forget to add these ingredients to your formula to decrease symptoms of brain fog.