These days, our eyes are put under more pressure than ever before with greater computer and UV exposure and higher levels of pollution in the air. All this adds up to tired, sore and potentially damaged eyes. Time to look at what you need to know what the potential problems are and what you can do, eat or use to maintain happy eyes.

Computer eyes

Computers are one of the biggest culprits causing tired and damaged eyes with a large proportion of Australians and New Zealanders using computers daily, for both work and pleasure. Common symptoms of eyestrain through computer use include sore, red and dry eyes, eye aches or associated headaches, greater difficulty focusing and greater sensitivity to light. So how exactly do these unwanted symptoms occur and what can you do to prevent them?

These symptoms are thought to be caused initially by computer viewing reducing your ability to easily focus, thus leading to a degree of squinting at the screen. This has the effect of reducing the amount you blink, which in turn creates dry and irritated eyes.

One of the best ways to protect your eyes is to limit computer use and take regular breaks. As many people rely more and more on computers for work, it’s not always possible to reduce your screen viewing time, but small steps such as printing out documents to read rather than view on your computer can make a difference. It’s also worth cutting down on leisure-time computer use, especially if you are using computers heavily at work. Simply taking a break from your screen can also make a big difference.

Getting up from your computer for a minute or two every hour can have a surprisingly significant effect on reducing tired computer eyes. While using the screen it’s also helpful to glance away frequently to encourage blinking and so better eye lubrication.

The angle of your screen can also play a big part in how badly your eyes are affected by computer use. One study found that eye symptoms were significantly reduced if you look down at your computer screen at an angle of 14 degrees or more. Adjusting your screen to minimise glare, too, will be helpful as it leads to less squinting and more blinking. You can do this by changing the contrast on your screen or even by using anti-reflective screens over your computer. Aside from these preventive strategies, there are some key nutrients to reduce eyestrain occurring through computer use.

Taurine has been found to be of significant benefit in reducing symptoms and can be found in meat and seafood but not plant-based foods. It is not an essential amino acid, though, so don’t panic if you’re a vegetarian as your body can make taurine from two other amino acids, namely methionine and cysteine. These can be found in foods such as beans, eggs, onions and cottage cheese. Taurine is important for healthy muscle function, so perhaps it’s through this role that it assists with focus and so reduces tired eyes.

Another nutrient helpful for this regulation of muscle function is magnesium. It relaxes muscles, thus reducing the need to squint, and so improves dry and irritated eyes. Magnesium can be found in almonds and wholegrain cereals or taken in supplements in levels of 200–400mg daily. If you do go for supplements, avoid oxide forms, which are irritating on the bowel and are poorly absorbed.

Glasses can help

Avoiding the optometrist can certainly make eye irritation and headaches worse. You may not be aware of it, or you may just choose to ignore it, but your vision is not what it used to be. It’s not uncommon for long-sightedness (when you can’t see so well close up) to become a problem as you age. Alternatively, you may find your existing short-sightedness (when you can’t see well in the distance) is worsening.

Either of these possibilities will cause you to squint in an attempt to improve focus and so vision. Like computer-related eyestrain this will reduce the amount you blink and lead to dry, sore, irritated eyes and even headaches. By being aware of changes to your eyes, using your glasses when you need them and visiting your optometrist as changes occur, you can avoid some major headaches — literally.

Ensuring you have the correct lenses to improve your eyesight is not the only solution, though. Interestingly, it has been found that tired eyes occur less if viewing blue and white colours rather than red and green. Some feel this is evidence that the use of coloured lenses can be effective in reducing eyestrain. There is considerable debate over this technique, known as Irlen lenses. It involves the use of coloured lenses primarily for reading disabilities such as dyslexia, but some argue its use for the more day-to-day problem of eye strain. The jury is still out until there’s more firm evidence one way or the other.

Fun in the sun

You may be working harder on your computer but are probably also playing harder with high levels of exposure to the sun during weekends and holidays. This, combined with Australia and New Zealand’s thinning ozone, means your eyes are at greater risk of sun damage.

Photokeratoconjunctivitis sounds pretty dramatic but is a relatively common condition resulting from short-term exposure to too much UV. It is particularly common when you spend time around water or snow and the UV is focused on your cornea more intensely. It is basically soreness and redness on your cornea and conjunctiva, the mucous membrane just around the eye, as well as sensitivity to light. It will dissipate within a day or two but can be a sign you are setting yourself up for longer-term problems.

body, consistent exposure to UV can lead to a greater chance of skin cancer just around and even on the eye. It can also lead to an increased chance of pterygium. These are little fibrous lumps on the cornea that can lead to eye irritation and potentially to vision problems. The only real way of resolving these is through surgery, so prevention is better than cure. For any of these conditions, the best way to protect is through the use of wide-brimmed hats, sunglasses or UVAB-protective contact lenses and, of course, sunscreen to reduce your chances of skin cancer in the delicate skin around the eye.

There are some useful tips on the cancer council website for keeping your eyes looking and feeling good. They suggest that using close-fitting and wrap-around-style sunnies will give you the best protection. It’s also worth paying attention to labelling on your sunglasses: to be sure they are doing the job they should have AS/NZS 1067:2003 printed on them and be between category “2” and “4”. “Category 1” is considered “fashion” sunglasses, which offer no protection at all from UV. Remember, if you are squinting it’s a sign you aren’t protecting your eyes from UV radiation. Also, this squinting, like over-use of computer screens, will lead to tired and sore eyes through insufficient blinking.

Reducing your chances of sore, irritated eyes and more significant conditions is not just down to external protection. There are some nutrients that provide your body with natural UV protection internally. As it does in the plants in which it is found, “lutein” in particular has been discovered to have a protective effect from UV light by its action as a blue light filter. This means that, not it’s very important not only for the protection of the macula in the eye, but also for the cornea and the skin around the eye. Recent studies have shown lutein can help protect the skin against basic sun damage and so help reduce sore, red eyes as well as more serious issues. Lutein is found in very good levels in eggs and in lower levels in corn, peas and broccoli. Getting better levels of this nutrient also leads to a degree of protection from a common condition known as macular degeneration — all the more reason to have that extra serve of broccoli.

Natural eye health

Nature has provided us with an array of foods and herbs that can be used to improve eye health and reduce specific problems. The following will give you a few tips to keep your eyes bright, comfortable and seeing well.

Nutrients
Vitamin A has long been regarded as the eye vitamin. Not only is it useful to maintain healthy mucous membranes such as those found in the eye but it is vital for colour and contrast vision. This is the reason it is especially important for good night vision. Consuming good levels of this nutrient through eating carrots, fish, green leafy vegies and eggs will ensure your eyes are in great shape. Vitamin C is another nutrient that’s important for membrane tissue and so healthy eyes. It’s found in red capsicums, citrus fruits and cabbage. It’s also helpful if some of your eye irritation has developed through allergies as it reduces histamine release by the body and so decreases inflammation.

Vitamin E has the advantage of both ensuring healthy eye membranes and strengthening the fine vessels in this area. This not only maintains a healthy blood and nutrient supply to the eye but will reduce broken capillaries in the eye, giving you healthy, clear eyes. It is a fat-soluble vitamin, so is found in foods such as almonds, eggs and wheatgerm.
DHA/EPA is found in fish and not only has an anti-inflammatory effect on tired sore eyes but can reduce dryness of eyes, too. Most people don’t get sufficient levels of these in their food, so a supplement of 2000mg or two standard fish oil capsules daily will get your eyes in better shape.

Calendula is a beautiful soothing and healing herb that can also be used to treat bacterial infections. For eyes it is most effective in a tea form for bathing sore, tired or infected eyes. For best results, use dried calendula that’s as fresh as possible. The fresher it is, the brighter orange its colour. Use about two large teaspoons per cup of boiling water. Leave to cool then strain well and apply with an eye bath or cotton-wool ball. You can drink the tea as well, as it contains very good levels of the nutrient lutein, mentioned above.

Eyebright is a herb that’s particularly helpful for irritated eyes whether this is through overuse or allergy. It is an anti-inflammatory herb usually consumed in tablet or capsule form but which can sometimes be found as a tea. Like calendula, it can be used to bathe sore, tired eyes but can also be ingested. In supplements, around 2000mg–4000mg daily can be used or 1–2 teaspoons per cup of boiling water.

Fennel is traditionally used in a tea form as an eye wash to soothe sore, inflamed eyes. It is anti-inflammatory and soothing and should be made up with one teaspoon of fennel seeds per cup of boiling water. Wait for it to cool then strain and use as an eyebath. It can be combined with calendula and/or eyebright for extra effect.

So, despite all of the challenges your eyes have these days, tired, red, sore eyes can be a thing of the past. With the tips we have outlined in this article, you will never look back.

Rowena York is a Melbourne naturopath, herbalist and nutritionist with a particular interest in food as medicine.