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數碼設備的使用是我們日常生活的一部分,甚至是大多數人不可或缺的習慣,即使你現在也可能正在屏幕上閱讀此內容。 但是,不幸的是,我們對屏幕的依賴有一個缺點。
研究表明,經常使用屏幕的人有患上與年齡相關的眼部疾病的風險。 [1] 問題與增加暴露於設備發出的具有潛在破壞性的光(藍光)有關。
幸運的是,你可以從飲食和補充劑中獲得的某些營養素可能有助於減少這種暴露的影響。 由於屏幕似乎不會很快消失,現在採取措施保護你的眼睛是一個明智的選擇。
藍光是由電腦屏幕、智能手機和其他數碼設備產生的一種光。 它是高能光,是可見光譜的一部分。 太陽也是藍光的重要來源,但由於對屏幕的依賴增加,在過去的幾十年裡,我們對藍光的暴露急劇增加。
一些主要來自太陽的藍光照射對我們有好處。 它有助於調節我們的晝夜節律(睡眠和醒覺週期),讓我們保持警覺,並支持健康的認知功能。 但是,當你在屏幕前花費太多時間時,藍光會迅速增加,對你的眼睛有害。 [2]
藍光還會干擾我們的睡眠週期,因為它會抑制褪黑激素的產生。 雖然這是早上迎接太陽時的第一件事,但深夜使用屏幕也可以提高警覺性,讓你在應該睡覺的時候完全清醒。 [3]
隨著人們花更多時間看屏幕或會發出藍光的數碼設備,眼睛勞損和疲勞越來越常見。 還發現長期暴露在藍光下會顯著損害視力。 隨著時間的推移,藍光與視網膜細胞損傷和視力問題有關。 [4]
過度使用屏幕,尤其是在手機上,已經倍增了我們的曝光率。 藍光可以更深入地穿透你的眼睛,幾乎所有可見的藍光都會到達視網膜。這會導致眼睛疲勞、乾燥,甚至視網膜損傷。
研究發現,過度使用屏幕會令青少年患某些影響視力的疾病風險增加近一倍。[5] 藍光照射還會導致炎症增加,從而加劇眼睛的氧化損傷。[6]
葉黃素和玉米黃素是兩種類胡蘿蔔素,可以幫助保護你的眼睛免受氧化應激,因為它們是強大的抗氧化劑。[7] 這些營養素存在於食物中,但也會在眼睛中積累。
眼睛健康的一種衡量標準是黃斑色素光密度 (MPOD)。 這可以測量你眼睛中葉黃素和玉米黃素的含量。 黃斑色素可以作為破壞光線的過濾器和抗氧化劑來保護眼睛免受自由基副產品的侵害。[8]
MPOD 較低的人患眼部疾病的風險會增加,尤其是隨著年齡的增長。 相反,光密度增加的人患與眼睛相關疾病的發生率要低得多,視力也得到改善。此外,研究表明,攝入更多葉黃素和玉米黃質的人可保持更好的黃斑色素水平,因此眼睛更健康。 [9] [10]
補充葉黃素和玉米黃素與許多與藍光暴露相關的眼睛健康益處有關。由於這些類胡蘿蔔素是有效的抗氧化劑,它們可能有助於減少因藍光照射引起的眼睛氧化損傷。
葉黃素和玉米黃素補充劑還可以通過減少藍光對眼睛外層的氧化損傷來幫助支持眼睛健康。它們還支持 MPOD 的增加,並可能中斷由藍光損傷引發的炎症過程,從而降低相關眼部疾病的風險。
飲食中葉黃素和玉米黃素的含量似乎也與眼睛中類胡蘿蔔素含量的增加有關。[11]研究表明,當在眼睛中發現時,類胡蘿蔔素可以幫助吸收和過濾藍光,因此可以更好地保護免受數碼設備暴露造成的潛在損害。[12]
研究還發現,葉黃素和玉米黃素的攝入量可以幫助減少副作用,如頭痛、眼睛勞損和疲勞,或其他與屏幕時間相關的症狀。[13]
身體不能製造這些類胡蘿蔔素,所以你必須通過飲食來獲取它們。 然而,大多數人沒有吃足夠的富含類胡蘿蔔素的食物,因此通常需要補充劑來獲得好處。
被認為是葉黃素和玉米黃素的良好食物來源包括 :
-羽衣甘藍
-菠菜
-西蘭花
-豌豆
-生菜
-蛋黃
-小麥
-玉米
維他命 A 是一組營養素,稱為既成維他命A(存在於動物產品中)或維他命A先質(存在於水果或蔬菜中)。 雖然在許多發達國家很少見,但維他命 A 缺乏症是視力受損的主要原因之一。 [14] 它是一種必需的營養素,負責維持眼部組織和液體的健康。 它還有助於保持夜視能力,提高視力,並在預防與年紀有關的視力下降產生重要作用。 [15]
如前所述,藍光是一種高能量輻射。 結果,它可以穿過角膜到達視網膜並造成損傷。 雖然需要更多專門針對藍光和維他命 A 的研究,但作為抗氧化維他命 A 可以通過支持減少對視網膜的氧化損傷來增加保護作用。[16]
我們每天使用的屏幕發出的藍光會損害我們的眼睛並導致與年齡相關的視力障礙。鑑於屏幕在我們日常生活中的普及程度,未來必須採取措施保護你的視力。
增加葉黃素、玉米黃素和富含維他命 A 的食物或補充劑的攝入量是重要的方法來幫助減少使用屏幕的影響和支持健康眼睛。
免責聲明:該信息僅用於一般教育目的。這些療法不是標準醫療保健的替代品,也不能由患者單獨使用。公司對作者的信息不承擔任何責任,無論是口頭傳達還是在這些材料中。所有陳述均代表作者的意見,不代表本公司的立場或意見。作者通過商品名稱、商標或製造商對任何特定產品、流程或服務的引用不構成或暗示公司的認可或推薦。
參考資料
[1] Sheppard AL, Wolffsohn JSDigital eye strain: prevalence, measurement and ameliorationBMJ Open Ophthalmology
2018;3:e000146. doi: 10.1136/bmjophth-2018-000146.
[2] Zhao, Zhi-Chun, Ying Zhou, Gang Tan, and Juan Li. “Research Progress about the Effect and Prevention of Blue Light on Eyes.” International Journal of Ophthalmology 11, no. 12 (December 18, 2018): 1999–2003. https://doi.org/10.18240/ijo.2018.12.20.
[3] Chang, Anne-Marie, Daniel Aeschbach, Jeanne F. Duffy, and Charles A. Czeisler. “Evening Use of Light-Emitting EReaders Negatively Affects Sleep, Circadian Timing, and next-Morning Alertness.” Proceedings of the National Academy of Sciences of the United States of America 112, no. 4 (January 27, 2015): 1232–37. https://doi.org/10.1073/pnas.1418490112.
[4] Vicente-Tejedor, Javier, Miguel Marchena, Laura Ramírez, Diego García-Ayuso, Violeta Gómez-Vicente, Celia Sánchez-Ramos, Pedro de la Villa, and Francisco Germain. “Removal of the Blue Component of Light Significantly Decreases Retinal Damage after High Intensity Exposure.” PLoS ONE 13, no. 3 (March 15, 2018). https://doi.org/10.1371/journal.pone.0194218.
[5] Hansen, Mathias Hvidtfelt, Poul Pedersen Laigaard, Else Marie Olsen, Anne Mette Skovgaard, Michael Larsen, Line Kessel, and Inger Christine Munch. Acta Ophthalmologica 98, no. 3 (May 2020): 315–21. https://doi.org/10.1111/aos.14242.
[6] Bian, Qingning, Shasha Gao, Jilin Zhou, Jian Qin, Allen Taylor, Elizabeth J. Johnson, Guangwen Tang, Janet R. Sparrow, Dennis Gierhart, and Fu Shang. “Lutein and Zeaxanthin Supplementation Reduces Photooxidative Damage and Modulates the Expression of Inflammation-Related Genes in Retinal Pigment Epithelial Cells.” Free Radical Biology & Medicine 53, no. 6 (September 15, 2012): 1298–1307. https://doi.org/10.1016/j.freeradbiomed.2012.06.024.
[7] Bernstein, Paul S., Binxing Li, Preejith P. Vachali, Aruna Gorusupudi, Rajalekshmy Shyam, Bradley S. Henriksen, and John M. Nolan. “Lutein, Zeaxanthin, and Meso-Zeaxanthin: The Basic and Clinical Science Underlying Carotenoid-Based Nutritional Interventions against Ocular Disease.” Progress in Retinal and Eye Research 50 (January 2016): 34–66. https://doi.org/10.1016/j.preteyeres.2015.10.003.
[8] Christaras, Dimitrios, Harilaos Ginis, Alexandros Pennos, Juan Mompean, and Pablo Artal. “Objective Method for Measuring the Macular Pigment Optical Density in the Eye.” Biomedical Optics Express 10, no. 7 (June 24, 2019): 3572–83. https://doi.org/10.1364/BOE.10.003572.
[9] Ahmed, Shazia S., McGregor N. Lott, and Dennis M. Marcus. “The Macular Xanthophylls.” Survey of Ophthalmology 50, no. 2 (April 2005): 183–93. https://doi.org/10.1016/j.survophthal.2004.12.009.
[10] Abdel-Aal, El-Sayed M., Humayoun Akhtar, Khalid Zaheer, and Rashida Ali. “Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health.” Nutrients 5, no. 4 (April 9, 2013): 1169–85. https://doi.org/10.3390/nu5041169.
[11] Wenzel, Adam J., Catherine Gerweck, Damian Barbato, Robert J. Nicolosi, Garry J. Handelman, and Joanne Curran-Celentano. “A 12-Wk Egg Intervention Increases Serum Zeaxanthin and Macular Pigment Optical Density in Women.” The Journal of Nutrition 136, no. 10 (October 2006): 2568–73. https://doi.org/10.1093/jn/136.10.2568.
[12] Junghans, A., H. Sies, and W. Stahl. “Macular Pigments Lutein and Zeaxanthin as Blue Light Filters Studied in Liposomes.” Archives of Biochemistry and Biophysics 391, no. 2 (July 15, 2001): 160–64. https://doi.org/10.1006/abbi.2001.2411.
[13] Stringham, James M., Nicole T. Stringham, and Kevin J. O’Brien. “Macular Carotenoid Supplementation Improves Visual Performance, Sleep Quality, and Adverse Physical Symptoms in Those with High Screen Time Exposure.” Foods 6, no. 7 (July 2017): 47. https://doi.org/10.3390/foods6070047.
[14] Mayo-Wilson, Evan, Aamer Imdad, Kurt Herzer, Mohammad Yawar Yakoob, and Zulfiqar A. Bhutta. BMJ (Clinical Research Ed.) 343 (August 25, 2011): d5094. https://doi.org/10.1136/bmj.d5094.
[15] Rasmussen, Helen M, and Elizabeth J Johnson. “Nutrients for the Aging Eye.” Clinical Interventions in Aging 8 (2013): 741–48. https://doi.org/10.2147/CIA.S45399.
[16] Khoo, Hock Eng, Hui Suan Ng, Wai-Sum Yap, Henri Ji Hang Goh, and Hip Seng Yim. Antioxidants 8, no. 4 (April 2, 2019). https://doi.org/10.3390/antiox8040085.
The use of digital devices is a normal part of our daily life, and most people don’t think twice about it. In fact, you are likely reading this on a screen right now. But, unfortunately, our reliance on screens has a downside.
Studies have shown that people who use screens more often are at risk of developing age-related eye conditions.[1] The concern has to do with increased exposure to a potentially damaging type of light emitted from your device — blue light.
Fortunately, certain nutrients that you can get from your diet and supplements may help reduce the impact of this exposure. Since screens don’t seem to be going away anytime soon, taking steps to protect your eyes now is a wise choice.
Blue light is a type of light generated by computer screens, smartphones, and other digital devices. It’s high-energy light that is part of the visible light spectrum. The sun is also a significant source of blue light, but because of the increased reliance on screens, our exposure to blue light has risen dramatically in the last few decades.
Some blue light exposure, primarily from the sun, is good for us. It helps regulate our circadian rhythms (sleep and wake cycle), keeps us alert, and supports a healthy cognitive function. But, when you spend too much time in front of a screen, the blue light adds up quickly and can be harmful to your eyes.[2]
Blue light can also interrupt our sleep cycle as it suppresses melatonin production. While this is desirable first thing in the morning when you greet the sun, late-night screen use can also increase alertness, leaving you wide awake when you should be sleeping.[3]
Eye strain and fatigue are increasingly common complaints as more time is spent looking at screens or digital devices that emit blue light. Long-term exposure to blue light has also been found to significantly impair vision. Over time, blue light is associated with retinal cell damage and vision issues.[4]
Excess screen use, especially on phones, has exponentially increased our exposure. Blue light can penetrate deeper into your eye, and nearly all visible blue light reaches the retina.1 This can cause eye strain, dryness, and even retinal damage.
Research has found that excessive use of screens nearly doubles the risk of certain conditions affecting eyesight in teenagers.[5] Blue light exposure can also lead to increases in inflammation that exacerbate oxidative damage to your eyes.[6]
Lutein and zeaxanthin are two carotenoids that may help protect your eyes from oxidative stress because they are powerful antioxidants.[7] These nutrients are found in food, but they also accumulate in the eye.
One measurement of eye health is macular pigment optical density (MPOD). This measures the amount of lutein and zeaxanthin in your eyes. Macular pigment can act as a filter for damaging light and an antioxidant to protect eyes against free radical byproducts.[8]
People with lower MPODs have an increased risk for eye conditions, especially as they age. Oppositely, those with increased optical density have a much lower incidence of eye-related disease and improved vision.7 Further, studies show that those who consume higher amounts of lutein and zeaxanthin maintain better levels of macular pigments and, therefore, have healthier eyes.[9] [10]
Supplementation with lutein and zeaxanthin is associated with many eye health benefits related specifically to blue light exposure. As these carotenoids are potent antioxidants, they may help reduce oxidative damage in the eye caused by blue light exposure.
Lutein and zeaxanthin supplementation can also help support eye health by reducing blue light oxidative damage on the outer layer of the eye. They also support increases in MPOD and may interrupt the inflammatory process triggered by blue light damage, reducing the risk of associated eye conditions.
It also appears that the amount of lutein and zeaxanthin you have in your diet is correlated with increased amounts of carotenoids in your eyes.[11] Research suggests that when found in the eye, carotenoids can help absorb and filter blue light and therefore add even more protection against potential damage from digital device exposure.[12]
Studies have also found that lutein and zeaxanthin intake can support reductions in side effects like headaches, strained and tired eyes, or other symptoms related to screen time.[13]
The body can’t make these carotenoids, so you have to obtain them through diet. However, most people don’t eat enough carotenoid-rich foods, so supplements are often needed for benefits.
Foods considered good sources of lutein and zeaxanthin include9:
Vitamin A is a group of nutrients known as either preformed vitamin A (found in animal products) or provitamin A (found in fruits or vegetables). While rare in many developed countries, vitamin A deficiency is one of the leading causes of impaired vision.[14] It’s an essential nutrient responsible for maintaining healthy eye tissue and fluid. It also helps preserve night vision, increases visual acuity, and plays a vital role in the prevention of age-related declines in vision.[15]
As mentioned, blue light is a high-energy type of radiation. As a result, it can pass through the cornea to the retina and cause damage. While more studies specifically on blue light and vitamin A are needed, as an antioxidant vitamin A may add protection by supporting the reduction of oxidative damage to the retina.[16]
The screens we use every day emit blue light that can damage our eyes and cause age-related vision impairment. Given how prevalent screens are in our everyday lives, it’s essential to take steps to protect your vision in the future.
Boosting your intake of lutein, zeaxanthin, and vitamin A-rich foods or supplements can be an important way to help reduce the impact of screen-use and support healthy eyes.
Disclaimer: The information is for general education purposes only. These therapies are not substitutions for standard medical care and are not meant to be used by a patient alone. The Company assumes no liability for the author’s information, whether conveyed verbally or in these materials. All presentations represent the opinions of the author and do not represent the position or the opinion of the Company. Reference by the author to any specific product, process, or service by trade name, trademark, or manufacturer does not constitute or imply endorsement or recommendation by the Company.
Reference
[1] Sheppard AL, Wolffsohn JSDigital eye strain: prevalence, measurement and ameliorationBMJ Open Ophthalmology
2018;3:e000146. doi: 10.1136/bmjophth-2018-000146.
[2] Zhao, Zhi-Chun, Ying Zhou, Gang Tan, and Juan Li. “Research Progress about the Effect and Prevention of Blue Light on Eyes.” International Journal of Ophthalmology 11, no. 12 (December 18, 2018): 1999–2003. https://doi.org/10.18240/ijo.2018.12.20.
[3] Chang, Anne-Marie, Daniel Aeschbach, Jeanne F. Duffy, and Charles A. Czeisler. “Evening Use of Light-Emitting EReaders Negatively Affects Sleep, Circadian Timing, and next-Morning Alertness.” Proceedings of the National Academy of Sciences of the United States of America 112, no. 4 (January 27, 2015): 1232–37. https://doi.org/10.1073/pnas.1418490112.
[4] Vicente-Tejedor, Javier, Miguel Marchena, Laura Ramírez, Diego García-Ayuso, Violeta Gómez-Vicente, Celia Sánchez-Ramos, Pedro de la Villa, and Francisco Germain. “Removal of the Blue Component of Light Significantly Decreases Retinal Damage after High Intensity Exposure.” PLoS ONE 13, no. 3 (March 15, 2018). https://doi.org/10.1371/journal.pone.0194218.
[5] Hansen, Mathias Hvidtfelt, Poul Pedersen Laigaard, Else Marie Olsen, Anne Mette Skovgaard, Michael Larsen, Line Kessel, and Inger Christine Munch. Acta Ophthalmologica 98, no. 3 (May 2020): 315–21. https://doi.org/10.1111/aos.14242.
[6] Bian, Qingning, Shasha Gao, Jilin Zhou, Jian Qin, Allen Taylor, Elizabeth J. Johnson, Guangwen Tang, Janet R. Sparrow, Dennis Gierhart, and Fu Shang. “Lutein and Zeaxanthin Supplementation Reduces Photooxidative Damage and Modulates the Expression of Inflammation-Related Genes in Retinal Pigment Epithelial Cells.” Free Radical Biology & Medicine 53, no. 6 (September 15, 2012): 1298–1307. https://doi.org/10.1016/j.freeradbiomed.2012.06.024.
[7] Bernstein, Paul S., Binxing Li, Preejith P. Vachali, Aruna Gorusupudi, Rajalekshmy Shyam, Bradley S. Henriksen, and John M. Nolan. “Lutein, Zeaxanthin, and Meso-Zeaxanthin: The Basic and Clinical Science Underlying Carotenoid-Based Nutritional Interventions against Ocular Disease.” Progress in Retinal and Eye Research 50 (January 2016): 34–66. https://doi.org/10.1016/j.preteyeres.2015.10.003.
[8] Christaras, Dimitrios, Harilaos Ginis, Alexandros Pennos, Juan Mompean, and Pablo Artal. “Objective Method for Measuring the Macular Pigment Optical Density in the Eye.” Biomedical Optics Express 10, no. 7 (June 24, 2019): 3572–83. https://doi.org/10.1364/BOE.10.003572.
[9] Ahmed, Shazia S., McGregor N. Lott, and Dennis M. Marcus. “The Macular Xanthophylls.” Survey of Ophthalmology 50, no. 2 (April 2005): 183–93. https://doi.org/10.1016/j.survophthal.2004.12.009.
[10] Abdel-Aal, El-Sayed M., Humayoun Akhtar, Khalid Zaheer, and Rashida Ali. “Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health.” Nutrients 5, no. 4 (April 9, 2013): 1169–85. https://doi.org/10.3390/nu5041169.
[11] Wenzel, Adam J., Catherine Gerweck, Damian Barbato, Robert J. Nicolosi, Garry J. Handelman, and Joanne Curran-Celentano. “A 12-Wk Egg Intervention Increases Serum Zeaxanthin and Macular Pigment Optical Density in Women.” The Journal of Nutrition 136, no. 10 (October 2006): 2568–73. https://doi.org/10.1093/jn/136.10.2568.
[12] Junghans, A., H. Sies, and W. Stahl. “Macular Pigments Lutein and Zeaxanthin as Blue Light Filters Studied in Liposomes.” Archives of Biochemistry and Biophysics 391, no. 2 (July 15, 2001): 160–64. https://doi.org/10.1006/abbi.2001.2411.
[13] Stringham, James M., Nicole T. Stringham, and Kevin J. O’Brien. “Macular Carotenoid Supplementation Improves Visual Performance, Sleep Quality, and Adverse Physical Symptoms in Those with High Screen Time Exposure.” Foods 6, no. 7 (July 2017): 47. https://doi.org/10.3390/foods6070047.
[14] Mayo-Wilson, Evan, Aamer Imdad, Kurt Herzer, Mohammad Yawar Yakoob, and Zulfiqar A. Bhutta. BMJ (Clinical Research Ed.) 343 (August 25, 2011): d5094. https://doi.org/10.1136/bmj.d5094.
[15] Rasmussen, Helen M, and Elizabeth J Johnson. “Nutrients for the Aging Eye.” Clinical Interventions in Aging 8 (2013): 741–48. https://doi.org/10.2147/CIA.S45399.
[16] Khoo, Hock Eng, Hui Suan Ng, Wai-Sum Yap, Henri Ji Hang Goh, and Hip Seng Yim. Antioxidants 8, no. 4 (April 2, 2019). https://doi.org/10.3390/antiox8040085.