The Dangers of Blue Light for Our Eyes
Blue light is a part of the visible light spectrum, ranging from blue to violet (according to the American Academy of Ophthalmology). It is categorized as short-wavelength visible light, ranging from 380 to 500 nanometers and high energy. Electronic devices such as TVs, mobile phones, laptops, and LED lights can emit blue light. This type of light may have negative effects on vision, especially for children.
According to a study published in Ophthalmology and Therapy in 2023, exposure to blue light can cause various harms to the eyes. It triggers photochemical reactions in most eye tissues, particularly the cornea, lens, and retina.
A 2020 ophthalmological study conducted in China suggested that blue light is a contributing factor to several vision problems, including dry eyes, corneal inflammation, increased risk of myopia, retinal damage, and macular degeneration.
Compared to adults, children are at higher risk of retinal damage from blue light.
Blue light from electronic devices such as TVs, computers, and phones can harm your eyes.
How to Protect Your Eyes from Blue Light
– Maintain a Distance from Electronic Devices
This is a necessary measure to protect your eyes from the negative impacts of artificial blue light. Maintain a distance of 45 to 70 cm between your eyes and the screen. Slightly adjust the screen’s brightness, reduce glare, and ensure it is not too bright compared to the surrounding environment.
You can follow the 20-20-20 rule, which means that for every 20 minutes of looking at an electronic device, take a break of at least 20 seconds and focus your eyes on an object about 6 meters away.
– Include Eye-Healthy Nutrients in Your Diet
Dr. Le Ngoc Quynh Thu, Head of the Nutrition Department at Binh Thanh District Hospital, emphasizes that a balanced diet is crucial for eye health. Include essential nutrients such as vitamins A, C, and E, omega-3 fatty acids, and particularly lutein and zeaxanthin, to counter the harmful effects of blue light.
Lutein and zeaxanthin are the only two carotenoids that can reach the retina directly. They also possess strong antioxidant properties that help mitigate damage caused by environmental factors such as smoke, dust, and light.
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