Staying safe in the summer sun takes more than just sunscreen. Although the conversation often revolves around how to protect your skin from the heat, taking care of your eyes is just as important.
According to the World Health Organization, there are 15 million people in the world who are blind due to cataracts, and up to 10% of these individuals, their condition may be caused by UV exposure.
Fortunately, there are simple ways to prevent the sun’s rays from damaging your eyes. Keep reading to learn how to protect your eyes from the elements this summer. For more eye care tips, check out the best places to buy eyeglasses and contact lenses online.
Protect your eyes from the sun in warm weather
From wearing sunglasses to eating a balanced diet, there are many ways to protect your eyes from the heat. Here are some science-backed summer eye care tips.
Wear sunglasses
One of the easiest — and most stylish — ways to take care of your eyes is to wear sunglasses during the day. When your eyes aren’t protected from the sun, they’re exposed to multiple types of UV rays, which can increase your risk of developing certain diseases, including photokeratitis and cataracts.
Consider polarized lenses
Polarized lenses are designed with a special chemical that filters more light than other sunglasses. They also reduce glare from reflective surfaces, such as water and snow, so they’re a good choice if you spend a lot of time outside.
Choose the appropriate lens color
While it may appear that darker lenses offer more UV protection, the opposite is true. Very dark lenses force your pupils to open wider, letting more sunlight into your eyes. Instead of dark lenses, choose gray or smoky lenses for maximum sun protection.
Keep your eyes moist
During the summer, your eyes can dry out quickly, especially if you live in a dry climate, sit in air-conditioned spaces regularly or spend a lot of time in swimming pools. Dry eyes can have uncomfortable consequences, resulting in burning, irritation, and sensitivity to light, which may get worse if you wear contact lenses.
Avoid alcohol
Drinking alcohol can also dry out your eyes, so cutting down on wine may help keep your eyes more hydrated and ward off dryness.
Use eye drops if your eyes are dry
If you have a moderate case of dry eyes, you may find some relief from over-the-counter drops. But if irritation persists, talk to your doctor about getting prescription-strength drops.
Eat a well-balanced diet
Eating a nutritious diet can also have benefits for your eye health. Specifically, you’ll need a well-balanced meal plan that includes a variety of foods rich in antioxidants that support eye health.
For example, vitamin C may help reduce the risk of developing cataracts. Good sources of this vitamin include bell peppers, oranges, and carrots. Likewise, vitamin E protects your eyes from free radicals, which can damage and break down your eye tissues. You can find vitamin E in seeds, nuts, and sweet potatoes. Finally, vitamin A also supports proper eye function and is found in foods such as leafy greens and orange vegetables.
In contrast, there are also foods that are not good for your eye health. Sugary drinks and fried foods, for example, can increase your risk of diabetes, and diabetic retinopathy later.
Limit screen time
Staring at a laptop or phone screen for too long can irritate your eyes and lead to a condition called eyestrain. Common symptoms of eyestrain include headaches, light sensitivity, itchy eyes, and blurred vision.
Unfortunately, depending on your job, avoiding screen time may not be realistic. However, there are some eye care techniques you can use to reduce the impact of digital screens on your eyes. Notably, the American Optometric Association recommends following the 20-20-20 rule while using electronic screens. This means taking a 20-second break from all screens at least once every 20 minutes to look at something 20 feet away.
Other strategies for protecting your eyes from digital screens include lowering your devices’ brightness, switching to dark mode, and wearing blue-light-blocking glasses.
Avoid looking directly at the sun
Staring at the sun for too long is not only annoying — it can cause serious, sometimes permanent, damage to your eyes. When the sun’s ultraviolet rays enter your eyes, they can form free radicals and damage your retina, which can cause a condition known as solar or photochromic retinopathy.
Milder symptoms of solar retinopathy can range from watery eyes to eye discomfort to headaches. If your condition is more severe, you may experience blurred vision or blind spots. For some people, these effects are irreversible. If you notice that your vision has worsened after viewing a solar eclipse or looking at the sun, make an appointment with your doctor as soon as possible.
Protect your eyes while going out or doing sports
Aside from wearing sunglasses, there are other effective ways to protect your eyes while spending time outside.
For example, if you’re gardening or hiking, you can wear a wide-brimmed hat or visor to keep your eyes covered. If you’re headed to the beach or pool, carry a pair of goggles to protect your eyes from the water, salt, and chlorine and ward off swimmer’s eye. Likewise, if you play sports, be sure to wear safety glasses to reduce the risk of eye injury.
No matter what you do, you should also apply sunscreen to your face to prevent burns on your eyelids or the sensitive skin around your eyes.
Get a good sleep
If you’ve ever woken up from a Poor night sleep With dry, itchy eyes, you’ve experienced how a lack of quality sleep can affect your eye health, and the science backs that up. In one study, researchers found an association between poor sleep and dry eye disease, noting that poor sleep quality can exacerbate the effects of attention deficit disorder.
Read more: Lack of sleep? Try these easy tricks
When you’re tired, you’re also more likely to rub your eyes, which can lead to eye damage or infection. Separately, not getting enough sleep has been linked to other annoying but not serious health problems, including myokymia (eye twitching), bloodshot eyes, puffiness, and bags under the eyes.