How to take care of eyesight in winter and during winter sports activities?

Winter is a beautiful but demanding time for our bodies, especially our eyes. Snow, strong winds, low temperatures and intense UV radiation can negatively affect the eyesight if we don't take care of proper protection. So how do we protect our eyes in winter, especially when we spend time outdoors doing winter sports?

Risks to the eyes in winter

1. Blinding UV radiation - Snow reflects up to 80% of the sun's rays, increasing the risk of damage to the cornea and retina. This can lead to so-called snow blindness - a painful inflammation of the cornea. It manifests as photophobia, pain, tearing and a feeling of sand under the eyelids. Prolonged exposure to UV radiation also increases the risk of diseases such as cataracts and macular degeneration.
2. Strong wind and cold temperatures - Dry and cold air causes eye irritation, tearing and contributes to dry eye syndrome. Wind intensifies the feeling of dryness, plus it carries pollution and dust particles that can irritate the conjunctiva.
3. Air conditioning and heating - Being in heated rooms dries out the mucous membrane of the eye, causing a burning and sandy feeling under the eyelids. In addition, sudden changes in temperature (such as going from a warm room to freezing temperatures) can cause tearing and temporary visual disturbances.
4. Micro injuries and infections - While skiing or snowboarding, snow, ice or ice particles can enter the eye, risking micro injuries and infections. Contact with contaminated gloves or goggles can also lead to bacterial or viral infections.

How to take care of your eyesight in winter?

1. Use sunglasses or ski goggles - Preferably with UV 400 filter and polarized coating to effectively protect your eyes from radiation and light reflections. It's also a good idea to choose models with side shields to limit the access of wind and snow particles to the eyes.
2. Moisturize your eyes - Moisturizing drops (known as artificial tears) will help keep your eyes properly moisturized and protect against irritation. If you are prone to dry eye, choose products without preservatives and use them regularly.
3. Protect your eyes from cold and wind - Choose sports goggles with side shields or ski goggles to protect against frost and strong winds. It's also a good idea to wear a baseball cap or hood to further shield your eyes from the cold air.
4. Take care of a proper diet - Consume foods rich in lutein, zeaxanthin, vitamin A, C and E (carrots, kale, citrus, nuts), which support eye health. Omega-3 fatty acids (found in fish and nuts) also help hydrate and regenerate eye cell membranes.
5. Take breaks and avoid looking at screens for long periods of time - During the winter, when more time is spent indoors, it's a good idea to follow the 20-20-20 rule (look at an object 20 feet/6 meters away for 20 seconds every 20 minutes). This will avoid eye strain and improve visual comfort.
6. Avoid rubbing your eyes - This can lead to irritation and the introduction of bacteria, especially when spending time on the slopes and touching different surfaces. If you feel discomfort in your eye, use a clean tissue or moisturizing drops instead of rubbing your eyes with your hand.
7. Use humidifiers - Dry indoor air can exacerbate dry eyes. A humidifier will help maintain optimal humidity and prevent irritation.
8. Watch out for light reflections - If you spend time on the slopes, ice and snow can act as a mirror, reflecting the sun's rays. In addition to wearing UV-filtered goggles, try not to look directly at the reflected light to avoid exposing yourself to glare.

Summary

Winter presents many challenges to our eyesight, but proper prevention will help avoid serious problems. Proper eyewear, eye moisturization, diet and avoidance of excessive eye strain will help to enjoy winter activities without discomfort and risk of damage. Let's take care of our eyesight - it's one of the most precious senses that requires special care in extreme conditions!