You probably don’t need an expert to tell you that getting outside and staying active during winter are important for maintaining good health. However, you might not be aware that outdoor winter activities come with significant risks to your vision. Ultraviolet (UV) radiation from the sun can cause serious eye damage, and snow significantly increases the amount of UV radiation our eyes are exposed to. Despite this, a surprising number of people fail to wear protective eyewear while outdoors keeping your eyes safe during the winter months.

Though we may tend to think less about UV related risks during cold and windy weather, these conditions do not affect the levels of UV radiation our eyes are exposed to. Even clouds, which block much of the sun’s visible light during the winter, let most of its invisible UV light through. When snow covers the ground, exposure can nearly double with up to 80% of the sun’s UV light being reflected back up from the snow. And since UV exposure is cumulative, whether UV light is absorbed by the eye over one long continuous period or several short periods, serious damage can occur.

Long-term conditions such as cataracts, macular degeneration, pingueculae (small yellowish bumps on the white of the eye), and pterygium (opaque growth over the surface of the cornea) are all directly related to UV exposure. Resulting symptoms, including vision degradation and discomfort, are typically only noticed once the condition is advanced, making effective treatment difficult or even impossible in some cases. Other more short-term issues caused by UV exposure include photokeratitis, which is essentially a sunburn of the cornea. Although photokeratitis is more treatable than long-term conditions, its symptoms are painful and can also include blurred vision.

Edmonton optometrist Dr. Scott Lopetinsky witnesses UV related eye damage on a regular basis. “One thing I notice all the time,” he says, “is that wearing UV blocking eyewear during the winter is one of the most overlooked measures for eye protection.” He also notes that while adults tend to wear sunglasses more often than kids, “up to 70% of UV damage to your eyes occurs before the age of 18.” This is partly due to the fact that children tend to spend more time outside than adults, but also because the crystalline lenses in their eyes are less effective at filtering out UV light. Most people already know how important sunscreen is. Protective eyewear, according to Dr. Lopetinsky, is just as important.

Protecting your eyes during the winter months is essential to maintain good eye health and comfort, especially in cold, dry, and bright conditions. Here are some expert tips to help you keep your eyes protected during the winter:

  1. Wear UV-Protective Sunglasses: Even though it’s not summer, UV rays can still be harmful to your eyes in the winter. Snow can reflect UV rays, increasing your exposure. Invest in a good pair of sunglasses with 100% UV protection to shield your eyes from harmful rays.
  2. Moisturize Regularly: Indoor heating and cold, dry outdoor air can lead to dry eyes. Use artificial tears or lubricating eye drops to keep your eyes moist and comfortable. Consider using a humidifier indoors to add moisture to the air.
  3. Stay Hydrated: Drink plenty of water to maintain overall hydration, which can help prevent dry eyes. Avoid excessive caffeine and alcohol consumption, as they can contribute to dehydration.
  4. Protect Against Wind: Cold, windy conditions can cause your eyes to become dry and irritated. Wear wraparound glasses or goggles to shield your eyes from the wind and prevent moisture loss.
  5. Take Screen Breaks: Spending extended periods in front of digital screens can cause digital eye strain, which can be exacerbated in winter when indoor activities increase. Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain.
  6. Maintain a Healthy Diet: Consume foods rich in omega-3 fatty acids (e.g., fish, flaxseed, walnuts) and antioxidants (e.g., fruits and vegetables). These nutrients can support eye health and reduce the risk of eye problems.
  7. Protect Against Indoor Allergens: Winter can also bring indoor allergens like dust and pet dander. Keep your home clean, use air purifiers, and consider using allergen-resistant covers on pillows and mattresses to reduce exposure.
  8. Avoid Eye Rubbing: Resist the urge to rub your eyes, even if they feel dry or itchy. Rubbing can further irritate your eyes and potentially lead to corneal abrasions.
  9. Stay Warm and Dress Appropriately: Cold weather can cause blood vessels in your eyes to constrict, which may lead to redness or discomfort. Dress warmly, including wearing a hat and scarf, to keep your body and eyes protected from the cold.
  10. Visit Your Eye Doctor: Regular eye check-ups are essential for maintaining eye health. An eye exam can detect and address any issues before they become more serious. Consult your eye doctor for personalized recommendations based on your eye health needs.

By following these expert tips, you can help ensure that your eyes stay healthy and comfortable during the winter season, allowing you to enjoy all the activities the season has to offer while protecting your vision.

When looking for eyewear that offers adequate protection, it’s important to consider both the properties of the lens and how they fit. Having lenses that block 100% of UVA and UVB light is the most important requirement, but in order for the lenses to be effective, a proper fit is needed. Dr. Lopetinsky recommends finding glasses that wrap around the wearer’s face. Eye wear such as clip-on lenses, non-tinted prescription glasses, and UV blocking contact lenses do offer some protection, but unfiltered UV light can still get in around the perimeter of the lenses, especially during winter when light is being reflected up from the snow. For those wearing prescription glasses, sunglasses that fit over top of prescription glasses provide the best protection. Polarized lenses can reduce vision impairment by cutting down on horizontal glare—a useful feature when biking or cross-country skiing. And for activities where impact is a risk, polycarbonate lenses are highly resilient, reducing chances of eye injury in the event of an impact. Whatever your go-to outdoor winter activity, the right protective eyewear can allow you to stay active safely and comfortably. Patrycia Rzechowka, a patient of Dr. Lopetinsky, knows this first hand.

Shortly after taking part in the 2016 Fatbikes for MS fundraiser, Patrycia noticed that her face had been sunburned and felt some discomfort in her eyes. In a subsequent appointment with Dr. Lopetinsky, Patrycia inquired about eye protection and received some valuable recommendations. As an MS patient herself, Patrycia has already sustained some MS related vision degradation, so preventing any additional degradation is extremely important to her. Equipped with proper eyewear, Patrycia says that she feels much better about participating in this year’s upcoming fundraiser.

Protecting your eyes from UV light during the winter is always a worthwhile measure. This is especially true for children, who are more at risk than adults. If you want to ensure that you have the best possible protection for your eyes, consult an optometrist—they’re always willing to help.

Don’t have an optometrist?  Check out www.optometrists.ab.ca/find-an-optometrist.  Be sure to book your annual eye exam.  Children’s eye exams are covered by Alberta Health until their 19th birthday, as are adults 65 plus. 

Submitted by the Alberta Association of Optometrists