Vision changes over the course of a person’s life. Some people notice the first signs of deterioration as early as their youth. Around the age of 40, natural presbyopia begins to set in. However, it is not always the cause of declining vision. Age-related macular degeneration (AMD) is the most common cause of vision problems in older adults. There are risk factors that increase the likelihood of developing this condition. We’ll explain what these are and how everyone can take steps to prevent it. We’ll also explain how (too much) blue light at a young age can affect eye health.
How Blue Light Affects the Eyes
Today, children and teenagers grow up surrounded by smartphones, tablets, and other devices as a matter of course. The problem: A child’s or young person’s lens is still very clear. It can barely protect the retina’s photoreceptors from the blue light emitted by these screens. The photoreceptors are responsible for color perception and are located in the macula—the part of the eye responsible for sharp vision.
The earlier and more intensely the eyes are exposed to blue light, the higher the risk of light-induced damage—most notably age-related macular degeneration, a common eye disease in older adults.
An experimental study¹ showed that blue light leads to what is known as photooxidative stress. This process produces oxygen radicals that can damage the proteins and fats in the photoreceptor cells. The damage is irreversible. Once photoreceptor cells have died, they cannot be revived. However, it is not yet possible to say exactly how much blue light is harmful. Research on this topic is still in its infancy.
When Vision Deteriorates with Age
As we age, the eye gradually deteriorates. For most people, presbyopia begins by the age of 40 to 45 at the latest. Vision declines, and many people need glasses for reading or for driving at dusk or at night.
In addition, the risk of typical age-related eye diseases increases with age. In addition to cataracts and glaucoma, these primarily include age-related macular degeneration. It is the most common eye disease in older adults. The macula requires energy to enable us to see clearly. This process produces various metabolic byproducts in the retina, such as free radicals. Normally, the cells break these down. However, as we age, this breakdown process becomes impaired. Free radicals accumulate and gradually destroy important parts of the retina. As a result, vision continues to deteriorate.
Prevention Begins in Adolescence
We cannot stop aging. But there are modifiable risk factors that can be avoided—at any age.
The earlier we start prevention, the sooner we can avoid eye damage. This begins as early as childhood and adolescence. This is where parents play a key role. For children and teenagers, tablets, smartphones, and other devices are part of everyday life. Severely restricting or even banning their use is therefore not the right approach. Rather, the goal is to establish mindful usage habits.
- Taking regular breaks from screens or smartphones is good for the eyes. To balance this out, children and teens should spend plenty of time outdoors. Looking into the distance and being exposed to natural light are valuable for the development of the eyes.
- Proper lighting is also important. Warm-white LED light is gentler on the eyes.
- Special blue light filters can also help. Many smartphones and tablets already have these built in and just need to be turned on.
- Adequate ambient lighting is also good for the eyes. Parents should always ensure there is an additional light source besides the screen or smartphone.
A healthy lifestyle promotes eye health in old age
Taking regular breaks from screens and smartphones is important even in adulthood. In addition, lifestyle plays a key role in maintaining vision well into old age. Smoking is considered a major risk factor for age-related macular degeneration. This is because it negatively affects blood circulation, preventing the photoreceptor cells from receiving an adequate supply of oxygen and nutrients. According to a study² from the United Kingdom, smoking increases the risk of age-related macular degeneration by up to 32 percent. Diet also plays a crucial role.
Another important aspect is preventive screening. The first screening is recommended starting in your mid-40s, when presbyopia begins. Distorted vision, in particular, can indicate the onset of age-related macular degeneration. At that point, at the latest, you should see an ophthalmologist.
Essential Nutrients for Healthy Eyes
An adequate supply of essential nutrients supports eye health and function—at any age. The foundation for this is a varied diet rich in plant-based foods. Fruits, vegetables, whole grains, nuts, and plant-based oils are important sources of vitamins, minerals, phytochemicals such as carotenoids, and healthy fats.
- Vitamins A and B2, zinc, and DHA help maintain normal vision. DHA is a polyunsaturated omega-3 fatty acid.
- Vitamin C, vitamin E, selenium, and zinc help protect cells from oxidative stress. Oxidative stress damages cells and can contribute to age-related macular degeneration.
- Spinach, broccoli, and kale are also rich in the carotenoids lutein and zeaxanthin. These have been shown to play an important role in macular health.
The Bonus of Nutrients
The fresher the fruits and vegetables are, the more nutrients they contain. And that’s often the crux of the matter: especially when foods come from abroad, there are often several days between harvest and consumption. Exposure to light and oxygen reduces the nutrient content. How well the body is supplied with these vital nutrients also depends on many other factors—such as age, pre-existing conditions, physical activity, and overall dietary habits. Special dietary supplements can help ensure an adequate supply of these vital nutrients, which are so valuable for eye health.
Conclusion
There are many factors that can negatively affect vision. Prevention begins as early as childhood and adolescence. There is scientific evidence that blue light from smartphones, tablets, and similar devices can damage the photoreceptor cells. Conscious use of digital media is therefore of great importance for eye health, even in childhood and adolescence.
It’s perfectly normal for vision to decline with age. However, everyone can take steps to help maintain good vision for as long as possible. Even in adulthood, taking regular breaks from digital media is important for eye health. Like all other organs, the eyes also benefit from a nutrient-rich diet. We’ve highlighted key nutrients important for vision—and explained why specific dietary supplements can further benefit vision.
Prevention Tips for Children and Adolescents
- Taking regular breaks from screens helps your eyes relax.
- To balance this, spend plenty of time outdoors. Looking into the distance and exposure to natural light are valuable for the development of the eyes.
- Make sure you have proper lighting—warm-white LED light is better.
- Use special blue light filters (usually pre-installed on devices; they just need to be activated).
- Adequate ambient lighting is good for your eyes—make sure to have an additional light source next to your screen or smartphone.
Kea Blum
Freelance journalist and editor from Hamburg. After studying food science and completing a PR and editorial internship, she launched her freelance career. For more than four years, she has been serving clients in the fields of nutrition and health.
