THE DARK SIDE OF BLUE LIGHT
What smartphones are doing to our eye health – and how lutein and zeaxanthin can help
MORE THAN MEETS THE EYE
Blue light is everywhere.
Smartphones
Computer Monitors
Flat-screen TVs
LED lighting
Computer Monitors
Flat-screen TVs
LED lighting
It’s more energy-intense than other types of light, so devices that emit blue light tend to run more efficiently.
But it has a dark side.
The increased energy intensity of blue light means it's also harmful to our eyes.
BLUE IN THE FACE
Blue light has always existed. It’s part of the natural spectrum of sunlight. But rapid growth in smartphone use means we are being exposed to more of it.
Globally more than five billion people now have smartphones. 1 Usage starts at a very young age. A recent survey in the UK found that more than half of all children own one by the age of seven. 2
It’s estimated that, on average, we spend 3 hours and 15 minutes a day looking at our phones. 3
That’s the equivalent of 49.5 days every year.
SEEING THE LIGHT
Why is increased exposure to blue light such a problem?
The eye is a complex organ, with sophisticated built-in defence mechanisms that protect our vision from the impact of the light that allows us to see.
The different parts of the eye work together to ensure that most light is absorbed safely without causing damage.
But blue light is different from other types of light.
BLURRED LINES
The energy-intensity of blue light means it penetrates deep into the eye, to the macula lutea – or ‘yellow spot’ – at the centre of the retina, which provides detailed vision.
The yellow spot is rich in two carotenoids, lutein and zeaxanthin. They are antioxidants and help filter out harmful light.
Where the presence of lutein and zeaxanthin is low, blue light can damage the retinal nerve cell and cause a build-up of plaque in the eye. Over time, this can cause degenerative conditions that may affect macular health, resulting in blurred vision.
Degeneration of macular health is irreversible and can make it hard to do everyday activities, such as read, drive and cook.
FUTURE VISION
Until now, the irreversible degeneration of macular health has been most likely to start after the age of 50.
Worryingly, however, there is evidence emerging that growing numbers of people are being impacted in their 40s. 4
There is concern that our increased exposure to blue light from smart devices and energy-efficient lighting is to blame.
A FEAST FOR THE EYES
Studies have shown that 10mg lutein and 2mg zeaxanthin are the levels required daily to help maintain macular health. 5 You can get this from eating 83g of spinach or 125g of kale every day.
But if these vegetables aren’t always on the menu, then obtaining sufficient lutein and zeaxanthin elsewhere from the diet is challenging.
That’s because other foods containing lutein and zeaxanthin need to be eaten daily in very large quantities in order to obtain adequate levels.
Here are a few examples of what you’d need to eat every day:
- 1kg of broccoli or
- 1kg of corn or
- 20 eggs or
- 2kg of olives or
- 3kg of avocados or
- 10kg of citrus fruits or
- 10kg of berries
PETAL POWER
With lutein and zeaxanthin hard to get from the diet alone, food supplements offer an alternative.
Most of the lutein and zeaxanthin used in supplements is sourced from marigolds, yellow flowers that are rich in both nutrients.
SEE YOU LATER?
Our love of smart devices and the more widespread use of LED lighting mean we need to act now to keep our eyes healthy.
Exposure to blue light has increased for people of all ages. Eye health is no longer a priority issue only for the elderly.
Blue light has lit the fuse on an eye health timebomb. Let’s make sure it doesn’t go off.
