How can you best protect your eyes when exposed to ultraviolet radiation during the summer?
Sunshine and tanning are allies for mood and a healthy complexion. Sun exposure, in addition to giving a tanned complexion, also contributes to the synthesis of vitamin D, essential for many bodily functions.
However, despite these undeniable benefits, exposure to UV radiation produced by the sun or during artificial exposure in a tanning booth presents risks to the eyes and long-term vision.
To be able to enjoy the state serenely, it is best to adopt some hygiene and dietary measures to effectively protect your eyes.
What are ultraviolet (UV) rays?
Ultraviolet rays, or UV rays, are electromagnetic radiation emitted by our sun, among other sources. They are part of the invisible spectrum of light. Their wavelength is shorter than that of visible light; on the light spectrum, they are located, as their name suggests, after violet light.
The sun produces 3 main types of UV and 1 type of UV called "near" whose diffusion is limited.
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UV-A rays have a wavelength range of 315 to 340nm and are considered particularly dangerous for the eyes.
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UV-B rays with a wavelength ranging from 280 to 315 nm
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UV-C rays with wavelengths of 100 to 280 nm are mostly stopped by the atmospheric layer.
The vast majority of UV rays that reach the Earth's surface are UV-A, the others being mostly stopped by the different layers of the atmosphere.
How does UV exposure vary?
Exposure to UV rays depends on the time of year: the more directly the sun hits the earth, the thinner the atmospheric layer it has to pass through, and the stronger the exposure. This is why ultraviolet exposure is stronger in summer than in winter.
Similarly, throughout the day, exposure is highest at the sun's zenith, and exposure to UV radiation increases with altitude. It is estimated that the amount of UV-B radiation received increases by 4% for every 300 meters of altitude gained.
Finally, the amount of UV radiation received depends on cloud cover. Indeed, UV rays are partially filtered by clouds: we receive less UV radiation with heavy cloud cover than when the sky is blue.
Beware of UV exposure and reflection!
UV rays, like most light rays, are reflected by certain surfaces such as water, sand, or snow, which reflect almost all of them. This reflection of UV rays also leads to increased exposure. This is why it is particularly important to protect yourself from UV rays when practicing snow sports in the mountains, as these activities combine two factors that increase exposure: reflection and the increased amount of UV radiation reaching the ground due to altitude.
What is the link between UV rays and tanning?
UV rays are responsible for tanning, which is a reaction of the skin to its aggression by them.
Exposure to UV radiation, particularly high doses, is considered harmful because it leads to damage. It is the cause of sunburn, a sign of excessive exposure. UV rays can damage DNA, have a mutagenic effect, and are responsible for the development of skin cancers such as melanoma. Furthermore, they cause premature skin aging.
What are the dangers of UV rays on the eyes?
As with the skin, excessive and unprotected UV exposure is also dangerous for the eyes. It can induce or exacerbate several pathological conditions.
Corneal burn
UV rays can cause corneal burns, an inflammation of the conjunctiva also known as photokeratoconjunctivitis . It's a type of sunburn of the cornea caused by UV exposure during snow sports (hence the name snow blindness) but also during arc welding, which emits a very high amount of ultraviolet radiation.
It is characterized by decreased visual acuity, redness and pain, increased tearing, a gritty feeling under the eyelids, and swollen eyelids. It is advisable to consult a doctor if these symptoms persist 48 hours after exposure.
Photokeratitis
Caused by UV rays, it is accompanied by photokeratoconjunctivitis; its causes and symptoms are identical.
The pterygium
Repeated and chronic exposure to UV radiation can lead to the development of a pterygium, which is a localized thickening of the cornea that causes discomfort and can impair vision depending on its location.
Ultraviolet rays increase the risk of developing cataracts
Sun exposure, and particularly UV exposure, is increasingly being highlighted as a cause of cataract development. A cataract is a progressive clouding of the lens (the lens at the front of the eye).
Cataracts are the leading cause of blindness worldwide; however, they are effectively treated surgically in developed countries, but this has a significant financial impact. The WHO considers UV exposure to be responsible for 25% of cataract cases.
AMD and ultraviolet radiation
Age-related macular degeneration (AMD), as its name suggests, is a progressive degeneration of a part of the retina: the macula. Exposure to UV rays can contribute to the development of AMD, and it is considered that protecting oneself from UV rays helps slow the progression of AMD.
Eye cancers
Just as with the skin, chronic and repeated exposure to ultraviolet radiation can lead to the development of cancer in and around the eye. This includes:
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basal cell carcinoma
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squamous cell carcinoma
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melanoma
How to protect your eyes from UV rays?
The recommendations are the same as those for protecting your skin from solar radiation. It is important to avoid exposure during the hours when UV radiation is strongest, and to reduce direct exposure by using appropriate sun protection such as a hat, cap, and sunglasses.
How to choose the right pair of sunglasses to block UV rays?
Sunglasses, besides being a fashion accessory, are essential for protecting your eyes from UV rays. To ensure proper eye protection, avoid novelty sunglasses of dubious origin: even if the lenses are tinted, they are not necessarily effective at filtering UV rays.
When choosing your sunglasses, be sure to buy them from a reputable brand. They must offer sufficient coverage to properly protect your eyes and must bear the CE marking to guarantee the quality of the UV filter; it is best to opt for lenses with 100% UV protection.
Depending on the use you can opt for different protection grades which indicate the intensity of light filtration.
Choosing the right protection rating for sunglasses
There are five ratings that define the level of protection offered by sunglasses. These ratings range from 0 to 4. Rating 0 is for low sunlight, and rating 4 is for very bright sunlight, particularly in mountainous areas. Sunglasses with a rating of 4 are prohibited for driving on public roads.
It should be noted that some glasses have photochromic lenses that darken depending on the light.
How can diet help protect your eyes?
Certain nutrients contribute to good eye health and protection against ultraviolet rays.
In particular, it is recommended to ensure a good intake of:
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Omega-3 fatty acids contribute to the proper functioning of the eye and vision, as well as other bodily functions. The role of omega-3 in protecting the eye has been highlighted in several scientific studies.
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Carotenoid pigments such as lutein, asthaxanthin, and zeaxanthin are pigments with strong antioxidant properties that protect the retina from free radicals. They are found in cabbage and some shellfish, but to reach an effective dose, it is simpler to consume eye-health supplements.
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Antioxidant vitamins: make sure you consume enough vitamins E and C, which are powerful lipophilic and hydrophilic antioxidants respectively.
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Anthocyanins and other OPCs are found in colorful fruits such as blueberries. These pigments offer protection against UV rays.
It is therefore recommended to consume foods that contain it; feel free to consult our articles dealing with food and eyes .
ORetine, the Phytocea eye-specific food supplement
ORetine is a dietary supplement from Phytoce specializing in eye health. Much more than a simple multivitamin, it combines essential vitamins and nutrients to protect your eyes and contribute to healthy vision. Composed of vitamin C, vitamin E, glutathione, and coenzyme Q10, ORetine contains powerful antioxidants that help combat oxidative stress. We have also included carotenoid pigments with proven efficacy, such as lutein and astaxanthin, which help maintain the necessary concentration of carotenoids in the retina.
We have thought of everything to optimize the action of the different nutrients used by adding to the ORetine formula a combination of trace elements, vitamins B1, B2, B3, B5, B6 and D. These vitamins are necessary for the general functioning of the body, but also help to optimize the action of the active ingredients specialized in eye health.
ORetine is a dietary supplement for eye health that supports several health claims, which you can view on the product page. Feel free to also check out our other supplements and vision care packs .
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Sources
Inserm - AMD and the Mediterranean diet
