As winter approaches and the nights draw in, Dr. Masara Laginaf, a consultant ophthalmic surgeon, shares vital tips to protect your eyes during this challenging season. With the combination of cold temperatures, indoor heating, and decreased daylight, caring for your eyes is more crucial than ever.
Dr Masara Laginaf, consultant ophthalmic surgeon at OCL Vision warns ignoring eye care can have a significant impact on your health and quality of life during the long winter months.
“As the winter nights creep in, people with eye conditions may worry about how the cold weather will impact them,” says Dr. Laginaf. “Drivers, in particular, could be concerned about navigating in low-light conditions. Eye conditions that reduce contrast sensitivity, such as cataracts, dry eye, macular degeneration, and glaucoma, make night driving more difficult and can cause increased glare from headlights.”
Tip One: The harsh winter weather can significantly affect eye comfort. Cold outdoor winds and dry indoor heat decrease moisture levels in the eyes, leading to discomfort, irritation, and blurred vision. This is especially problematic for those using digital devices, which can reduce blink rates and exacerbate dry eye symptoms.
Dr. Laginaf recommends the regular use of artificial tears or lubricating eye drops. “These drops supplement the eyes’ natural moisture and provide immediate relief. It’s vital to choose preservative-free formulations for frequent use,” she explains, as preservatives such as benzalkonium chloride can irritate the eye’s surface and eventually cause damage to the cornea.
Tip Two: Protect your eyes from the winter sun and reflecting snow by wearing UV-blocking sunglasses. “Even on cloudy days, UV rays can cause substantial damage,” warns Dr. Laginaf. “The reflection of sunlight off snow can lead to snow blindness, a painful, temporary loss of vision. Investing in high-quality sunglasses with UV400 protection is essential for both comfort and long-term eye health.”
Tip Three: “Give your eyes a well-earned break, especially during activities requiring intense focus,” Dr. Laginaf advises. “Following the 20-20-20 rule—taking a 20-second break to look at something 20 feet away every 20 minutes—can help alleviate eye strain. Proper lighting in your work area is also important to reduce discomfort.”
Tip Four: A healthy diet is foundational for eye health, particularly in winter as our diets often contain less vitamins than foods eaten during the summer. “Incorporate foods rich in vitamins C and E, zinc, and omega-3 fatty acids, such as citrus fruits, leafy greens, nuts, and oily fish,” she recommends. “These nutrients play a vital role in protecting against conditions like macular degeneration and dry eye syndrome.”
Tip Five: Indoor heating can lead to dry air, exacerbating dry eye symptoms. Dr. Laginaf suggests using a humidifier to maintain optimal humidity levels and keep your eyes comfortable. “Ensure air vents aren’t directly facing you to reduce tear evaporation,” she adds. Ventilate the room after use and don’t run it all day if you want to reduce the risk of mould forming, as this can have other profound effects on your health.
Dr. Laginaf emphasises the importance of ensuring you can read a number plate from the DVLA-recommended distance of 20 metres in both bright and dim conditions. “If you require distance spectacles, ensure they are updated regularly. Simple measures like cleaning your glasses and windscreen can improve visibility at night,” she advises.
“During winter, the sun is at its lowest point, which can cause dazzling effects impairing your vision. Always keep sunglasses handy when driving, and consider anti-glare coatings for your lenses.”
Dr. Laginaf highlights that while mild dry eyes can often be managed at home, persistent symptoms warrant a visit to your optometrist or GP. “Symptoms such as persistent blurring of vision, significant discomfort, or light sensitivity should not be ignored,” she warns. “If you experience sudden painful red eyes, seek help through NHS 111 or your local emergency eye service.”