Winter may bring picturesque landscapes and fun outdoor activities, but it also presents unique challenges for eye health. Cold air, dry indoor heat, and increased UV exposure can take a toll on your vision if you’re not careful. Whether you’re hitting the slopes, walking the dog, or simply enjoying a winter wonderland, here’s how to keep your eyes safe and comfortable all season long.
1. UV Protection: Snow Reflects More UV Than Sand
You might not think of sunglasses as a winter essential, but they are just as important now as in summer—if not more. Snow reflects up to 80% of UV radiation, compared to about 15% from beach sand. That means your eyes are exposed to nearly twice the UV rays, increasing your risk of photokeratitis (a painful sunburn of the eyes), cataracts, and long-term damage.
Solution:
• Always wear sunglasses with 100% UVA/UVB protection when outside.
• Choose polarized lenses to reduce glare, especially for driving or outdoor activities.
• If you’re a skier or snowboarder, wear UV-blocking goggles to protect against both sun glare and wind irritation.
2. Skiers and Snowboarders: The Right Goggles Matter
For winter sports enthusiasts, goggles are more than just an accessory—they’re a necessity. High-altitude conditions increase UV exposure, and the combination of wind, cold air, and reflected sunlight can strain your eyes.
What to Look for in Ski Goggles:
• Polarized lenses: Reduce glare off the snow for clearer vision and better contrast.
• Anti-fog coating: Prevents moisture buildup so you don’t have to wipe them constantly.
• UV protection: Ensures your eyes are shielded from harmful rays.
• Wraparound fit: Keeps out wind, snow, and debris.
3. Hydration: Cold Air and Indoor Heat Can Dry Your Eyes
In winter, many people don’t realize they’re dehydrated. Cold air holds less moisture, and indoor heating systems further dry out the air, making dry eye symptoms more common.
Stay Hydrated By:
• Drinking plenty of water throughout the day—even if you don’t feel thirsty.
• Using a humidifier indoors to add moisture to dry heated air.
• Applying artificial tears if your eyes feel dry, gritty, or irritated.
4. Protect Your Eyes From the Wind and Cold
Whether you’re skiing, biking, or simply out for a winter walk, chilly winds can quickly dry out your eyes and leave them irritated.
Tips to Shield Your Eyes:
• Wear wraparound sunglasses or goggles for full protection.
• Apply a hydrating eye drop before and after extended time outdoors.
• If you wear contact lenses, opt for moisture-rich lenses designed for dry conditions.
5. Eat for Eye Health
Winter months may not offer as much fresh produce, but maintaining an eye-friendly diet can help keep your vision sharp.
Winter Eye-Healthy Foods Include:
• Omega-3 fatty acids (salmon, flaxseeds, walnuts) to support tear production.
• Vitamin A (carrots, sweet potatoes, leafy greens) to help prevent dry eyes.
• Vitamin C (oranges, bell peppers, strawberries) for strong blood vessels in the eyes.
6. Give Your Eyes a Break From Screens
Cold weather often means more time indoors—and more screen time. Whether it’s watching movies, working remotely, or scrolling on your phone, excessive screen use can cause digital eye strain.
Prevent Eye Strain By:
• Following the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
• Blinking often to refresh your eyes.
• Adjusting screen brightness and contrast to match room lighting.
7. Don’t Forget to Schedule Your Annual Eye Exam!
Winter eye care isn’t just about protection—it’s also about prevention. An annual eye exam helps detect early signs of vision changes, dry eye syndrome, and UV damage. It’s also the perfect time to update your prescription for new glasses, ski goggles, or contact lenses.
Susan Halstead, ABOC, FNAO is a Nationally and NYS Licensed Optician and owner of Family Vision Care Center on 6 Carpenter Lane in Saratoga Springs. Susan can be reached via email at Susan@ familyvisioncarecenter.com. Family Vision Care Center is celebrating 105 years of providing comprehensive eye health care to Saratoga County with Susan as the third owner.
Call our office today to schedule your winter eye exam and make sure your vision is crystal clear for the season ahead!
