Dr. Rudrani Banik is a board-certified neuro ophthalmologist and functional medicine doctor specializing in conditions affecting vision and the connection between the eye and the brain.  She focuses on the root causes of eye disease and uses strategies based on nutrition, botanicals, lifestyle modification, and supplements. In this last in a 5-part series on eye health as we age, Anne Akers interviews Dr. Banik on digital eyestrain and modern challenges.

Q: How do you address digital eye strain for the busy woman with a demanding career, family responsibilities, and others?

A: Digital eye strain is pervasive and especially affects women who spend hours on screens for work, caregiving, or multitasking. I recommend the 20-20-20 rule: every 20 minutes, take a 20-second break and look 20 feet away. Hydration, blinking exercises, and proper ergonomics also help.

Nutritionally, I recommend supporting the macula and retina with lutein, zeaxanthin, and astaxanthin, which help filter blue light and reduce oxidative stress. These nutrients, when taken in supplement form, have been shown in clinical studies to relieve eye strain and help with cognitive function as well. The 3 macular carotenoids are all included in my FORTIFY  formula, along with berry extracts, which are helpful for dry eye, and astaxanthin, a red carotenoid, that is a powerful antioxidant that can support retinal health at a foundational level.

Q: Do you have specific recommendations for protecting against blue light exposure, and do you recommend blue light blocking glasses or other interventions?

A: Blue light-blocking glasses may help subjectively with eye fatigue, but are not backed by science. However, it is important to recognize that not all blue-blocking glasses are created equal. The studies were done using blue-blocking lenses with light tints that are clear or light yellow, which block only 10-30% of blue light. Darker tints, such as deep red, orange, or amber, can block almost 100% of blue light and may be more effective at combating eye strain and fatigue from screens, though these tints have not yet been studied in clinical settings.

Rather than focusing solely on blocking blue light using external means like glasses or screen filters, I believe that we should ALL prioritize our eyes’ internal blue light protection by building up the natural blue-light filtering pigments in the retina through macular carotenoid-rich foods and supplementation. Based on the amount of time we spend on screen daily (which may add up to 10-12 hours or more per day), we all should be taking an eye supplement with all 3 macular carotenoids- lutein, zeaxanthin, and meso-zeaxanthin.

Additionally, to help minimize the potentially negative health effects of blue light, such as sleep disturbances, I recommend reducing screen time at night by at least 2 hours before bed, using night mode on devices, and incorporating warmer-toned ambient lighting after sunset to reduce blue light exposure.

Rudrani Banik, M.D.

Dr. Rudrani Banik is a Board-certified Ophthalmologist, fellowship-trained Neuro-Ophthalmologist, and Functional Medicine expert. She is fully trained in ophthalmic surgery and Botox, and she has a special interest in treating Headache and Migraine. Dr. Banik manages a wide spectrum of conditions affecting vision, as well as the complex connections between the eye and brain. She is the author of Beyond the Carrot. Visit her website.