Eat or drink something with a peppery kick, invest in UV lenses and give your eye muscles a stretch. Here we explore some great tips for managing your eye strain this winter.
Stock up on the supercharged vitamin for the eyes
Are you a fan of a cajun stew or a super strength chilli-con-carne? If you are, then cayenne pepper is probably already a part of your diet, which is great news for your eyes. Whether powdered, dried, or fresh, cayenne pepper is packed with vitamins, specifically vitamin A, which is essential to eye health.
Vitamin A is a key ingredient in a protein in your retina called rhodopsin, which allows eyes to adjust to dim light. Without enough vitamin A, you can develop night blindness — where your eyes struggle to see in low-light conditions.
The outer layer of your eye (the cornea) also needs vitamin A to stay clear and smooth. A deficiency can make the cornea dry and rough, which can cause irritation and, in severe cases, vision problems. Maintaining the glands that make your tears is also important, again Vitamin A does a role here preventing dry eye.
“In just one teaspoon of powdered cayenne pepper, you’ll get 15 percent of your daily vitamin A,” registered dietitian Alexis Supan recently told the Cleveland Clinic. She added: “One fresh pepper has 72 percent of the recommended daily amount of vitamin C and 50 percent of vitamin A.”
Don’t put your sunglasses away for winter
It’s a common misconception that sunglasses are just for summer, but UV light from the sun is sometimes even stronger in winter. Here’s why:
- The sun sits lower in the sky in winter
That means its rays come at your eyes from different angles, making glare and UV exposure more direct — especially during morning and afternoon - Clouds don’t block UV light
Even on grey or overcast winter days, up to 90% of UV rays still get through - Snow is a super reflector
Fresh snow can bounce back up to 80% of UV rays — so even when it’s cold, your eyes can get hit from above and below. That’s why skiers and snowboarders often get ‘snow blindness’, which is basically a sunburn on the eye’s surface. The Maui Jim range offers superb protection from UV rays – and style. If they are good enough for George Clooney.. - Cold wind and central heating
Are a classic combination for causing dry eye and irritation
The winter months are a critical time to dig out your sunglasses again or upgrade to a new pair with 100% UV protection. Book in and we will gladly help you choose some.
Give your eyes a regular mini vacation from the screen
Hunkered down with an i-pad? Binge watching Christmas films with the family? Screentime often increases in winter months and the 20-20-20 rule is a super simple trick to give your eyes a break from screen glare — and it really works.
➡️ Every 20 minutes,
➡️ look at something 20 feet away,
➡️ for at least 20 seconds.
When you’re staring at a screen — phone, computer, TV, whatever — your eyes are locked into close-up focus for long stretches. The muscles that control your focus get tense, kind of like holding your arm out straight for too long. On top of that, people blink less when they’re concentrating, so your eyes start to dry out and feel tired or gritty.
When you follow the 20-20-20 rule, you’re basically letting those eye muscles relax and giving your tear film a chance to refresh. It’s like standing up and stretching after sitting too long — but for your eyes.
A few easy tips to make it a habit:
- Set a gentle reminder on your phone or computer
- Look out a window if you can — trees, clouds, or anything far away work great
- Use the break to blink a few times slowly or roll your shoulders too — full-body refresh!