We all know we need to protect our eyes from UV light in the summer, but how can you also look after them in the winter?
Central heating, extra screen time and low winter sunshine can all affect how comfortable your eyes feel. Here are seven ways the season can affect your eye health, with practical steps to help you look after them.
1. Winter sunshine
Sunglasses aren't just for summer. Snow and ice reflect sunlight, so UV rays can reach your eyes from below as well as above. This is particularly important if you are heading off skiing or snowboarding. Wear sunglasses or goggles specifically designed to protect your eyes during winter sports, and look for protection against both UVA and UVB rays.1
Exposure to UV light can damage the eyes and increase the risk of cataracts. Choose sunglasses that block 99 to 100 per cent of UVA and UVB radiation, even on bright winter days.2
2. Central heating
It's cold so you have the central heating on and/or sit near a heater. But sitting in a centrally heated room all day (and very probably staring at a screen whilst in it) puts you more at risk of dry and itchy eyes.
Turn the heating down a fraction if comfortable, open the windows for a few minutes regularly, and consider a humidifier to put moisture back into the air. If dryness persists, a pharmacist or optometrist can advise on suitable lubricating eye drops.3
3. More online time
When the days get shorter and the nights draw in we tend to spend more time indoors watching TV or online. But if you are using a screen all day at work and then coming home to more screen time your eyes can feel the strain.
Focusing on a screen can make you blink less, allowing the tear film to evaporate more quickly and leaving your eyes feeling scratchy and dry. Try to blink regularly and follow the College of Optometrists' 20-20-20 advice: every 20 minutes, look at something about 20 feet away for 20 seconds.1
4. Long dark nights
Driving is made slightly trickier during the long dark winter nights and often still murky early mornings. When there is less light, your pupils enlarge and your eyes' depth of focus decreases, so blurriness can become more noticeable.1
Be extra vigilant when driving in darkness and adjust your speed to the conditions. Keep your windscreen and glasses clean, and arrange an eye test if night driving becomes difficult. The glare of sunlight on icy roads can also impair your vision, so keep sunglasses with you in the car for bright daytime conditions. Do not wear them for night driving.
5. Staying in more
The days are shorter and we tend not to get outside as much – the lure of the box set winning out over a workout or walk – but try to make the effort if you can. Doing some physical activity, such as a brisk daily walk, supports your general health and can lower your risk of conditions that affect vision, including diabetes and high blood pressure.2
6. Colds and flu
Aside from the usual symptoms of feeling bunged up, sneezing, headache, sore throat and temperature, your eyes can become watery and feel sore or irritated when you have a cold or flu. They might also look red and inflamed. Some viral infections can cause conjunctivitis.4
Resist the urge to rub your eyes. For comfort, hold a clean flannel cooled with water over closed eyes for a few minutes. Wash your hands regularly, do not share towels, and ask a pharmacist about suitable drops if needed. Avoid contact lenses until your eyes are better.4
Keep drinking regularly and include omega-3 foods such as oily fish, flaxseeds, chia seeds and walnuts as part of a balanced diet. Omega-3 supplements are another way to increase intake, although research on their benefit for dry-eye symptoms is mixed.5
7. Comfort food
In summer, we tend to eat more salads and seasonal fruit; in winter we tend to crave starchy 'comfort' foods. Yet we need fruit and veg for good eye health all year round.
The antioxidant nutrients lutein and zeaxanthin are pigments found in the eye, particularly the macula, the small central portion of the retina responsible for detailed vision. Dark leafy greens such as kale and spinach, alongside foods such as sweetcorn and eggs, are useful sources.6 Try adding greens to a warming soup or serving vegetables alongside your favourite winter meals.
You can also find lutein and zeaxanthin in supplement form. Explore our eye health supplements to compare the ingredients and find an option that suits your nutritional needs.
