How to protect our eyes from blue light of smart phones and tablet computers?

When we are in front of computers, tablet devices, phone screens and televisions for a long time, we would be exposed to harmful blue light that can damage to our eyes.

Studies have shown that too much blue light exposure can disrupt our circadian rhythm (our sleep and wake patterns) especially if we are exposed to blue light sources at night, because blue light suppresses melatonin.

Blue light exposure can also cause digital eye strain and eye fatigue, which can lead to blurry vision, difficulty focusing, dry and irritated eyes, headaches, fatigue, neck and back pain because blue light is one of the shortest, most energetic wavelengths of all visible light, so it is more likely to damage our retina.

Here are some tips for blue light protection:

• Limit screen time when not working — grab a book, take a walk, choose device-less activities to limit blue light eye strain.
• Remember to blink when using electronics.
• Set a time for "lights out" for the devices in the evenings.
• Charge the devices in another room — not in the bedroom.
• Limit our screen time before bed.
• Use night-time settings to minimize blue light exposure.
• Follow the 20-20-20 rule: Shift our eyes to look at an object at least 20 feet away for at least 20 seconds every 20 minutes.
• Consider adding supplements with lutein and zeaxanthin to our daily routine.

One of the most effective ways to protect yourself against the damage blue light exposure can cause is to enrich our diet with lutein and zeaxanthin. Lutein and zeaxanthin are the only two carotenoids our body selects for protection in the eyes, but our body does not make them naturally. These two carotenoids are in the same family of nutrients as beta-carotene, but they are specifically referred to as macular carotenoids because they are deposited in the retina when consumed.

Lutein and zeaxanthin carry with them a yellow-orange pigmentation, which absorbs blue light. Lutein and zeaxanthin also have potent antioxidant benefits and play a role in protecting your retina from the cumulative damage and oxidative stress that leads to age-related eye concerns.

Cooked spinach is one of the best natural food sources of lutein and zeaxanthin, in addition to being found in many green leafy plants and colorful fruits and vegetables.