Sunglasses have become quite the fashion statement. In fact, I think many people wear them more for this reason than what they were actually initially designed for – protecting your eyes. But like lots of things I’m uncovering of late, wearing sunglasses indiscriminately and continuously may not be the best idea for your health, which is why I ditched mine (figuratively speaking) quite some time ago. And why many health enthusiasts are doing the same. Let’s go…
Unlocking The Power of Natural Light
As we’ve come to learn more about the importance of getting natural light exposure and the connection this has to our circadian health, it makes sense that anything blocking natural light could therefore, have a profound negative impact on our health. Enter your sunglasses.
Wearing sunglasses all the time and at the wrong times has been show to disrupt your circadian rhythm, causes hormone imbalance, effect energy, mood and more. Remember our eyes are not just cameras. They are light detectors. And those sunglasses covering your eyes, are sending the wrong light message to your brain and the 30 trillion clocks inside your cells. So, it’s time to explore why stepping out minus your sunnies might just be the health boost you need.
The Hidden Impact of Sunglasses
Sunglasses, while necessary for certain activities, and which we’ll explore later, inadvertently disrupt the natural communication between the sun and sunlight and your eyes and your master clock. This miscommunication can lead to a whole range of adverse health outcomes which shouldn’t be taken too lightly.
Circadian Rhythms Disruption: Sunglasses trick our brain and endocrine system into thinking it’s night time, all the time. This is big trouble! This disrupts our natural sleep-wake cycles but more importantly, circadian disruption is associated with a very long list of health problems from cardiovascular risk to neurological disorders to obesity and diabetes to cancer.
Hormonal Imbalance: Reduced sunlight exposure leads to the suppression of melatonin and serotonin production, hormones crucial for regulating our mood and sleep. But much more than than, melatonin has anti-tumoral and anti-cancer benefits so we may be cutting off more than we know.
Increased Sunburn Risk: There are some suggestions that blocking natural sunlight from reaching our eyes can actually make your skin more sensitive and prone to sunburn when exposed. This is based on the premise that sunglasses reduce our body’s ability to produce melanin and Vitamin D, both skin protectors. Whilst there are “fact-checkers” out debunking this one, within the decentralised health community, this point is very much supported. Up to you now!
Creating a Healthy Sunlight Routine
As beautiful souls on this planet, we were designed and meant to thrive in our natural habitat. The outside and in nature. Not inside staring at various devices.
To optimise your health, your circadian rhythm and your eyes, here is a daily routine to help you, minus the shades.
- Morning Exposure: Go outside for 20 to 30 minutes each morning, within 20 to 30 minutes of waking. Ideally, this should be around first light, sunrise or as soon as possible. As there is no UVA or UVB rays present at this time, going sunglass free is a no brainer. Include this outside time as part of a walk for extra bonus points.
- Midday Breaks: Whether it’s sunny or not, if working indoors, take regular breaks outside, especially during your lunch break for additional sunlight. If you are concerned about the UV rays and it’s particularly hot (think mid-Summer sun), perhaps this would be a good time to seek some refreshing shade under a tree, just like the smart animals in nature would do.
- Dusk Time: Head outside during dusk for further circadian rhythm signals to your brain. Studies show our brains are wired to respond to the beautiful color changes in our sky as additional circadian signal.
“Subconscious processing of sky color changes may therefore be the key stimulus for conveying morning and evening information to the circadian timing system in the brain.”
4. Do More Things Outdoor: There is nothing stopping you from eating your breakfast or dinner al fresco outside, folding the clothes, doing your yoga stretches, exercises, reading or writing your shopping list outside. It’s time to get creative on ways we can spend more time outside and less time indoors.
When We Should Wear Sunglasses
Being healthy and smart, means putting your common sense hat on too. While we need to allow natural light to reach our eyes, there are specific situations where sunglasses are necessary for some people:
Excessive Exposure: Protect your eyes when you’re out on water, sand, or snow. The reflective surfaces of these can intensify sunlight, making sunglasses handy to protect your eyes when enjoying the great outdoors.
Wind and Debris Protection: If you’re doing something fun, like bike riding or not so fun, like mowing the lawn, your eyes can be in the firing line for wind, bugs, and debris, so popping on the sunglasses at these times makes sense.
Driving: Wearing sunglasses in the car to reduce glare and improve visibility is a good move. Whilst your windshields block UV rays, it’s more about your safety in this instance and the safety of others on the road.
Popular Myths About Sunlight Exposure
Despite the multitude of benefits of sunlight, it’s sad to see so much fear around sunlight. Many people worry that even minimal exposure can lead to severe skin damage or eye problems which is just wrong. Healthy light exposure to sunlight is essential! It improves mood, increases energy levels, and enhance your productivity. Understanding the balance between protection and exposure is vital for optimising your health.
Rethinking Macular Degeneration
Many people are concerned about sunlight exposure and think they have to wear sunglasses to prevent macular degeneration. That’s what their ophthalmologists told them. The connection between sunlight exposure and macular degeneration (AMD) has in fact been widely debated. Studies like the one published in the British Journal of Ophthalmology found “no significant association between acute macular degeneration and sun exposure”.
The Flaw With UV Studies
Speaking of studies. Another thing I’ve recently learnt is that many / most / all (I’m not sure exactly) laboratory studies conducted in relation to UVA and UVB rays have most likely been conducted with these rays in isolation.
We are NEVER, repeat NEVER exposed to UVA or UVB rays on their own therefore, any studies conducted under these circumstances do not reflect what happens in the real world and therefore are invalid.
UVA and UVB rays are always present as part of a full spectrum of light, which raises a whole lot of uncertainty in regards to the studies done and the data being used that drives health recommendations, policies and more.
Addressing Sensitive Eyes
Another reason many people continually step out in shades is due to the claim they can’t go outside without sunglasses due to glare and “my eyes are too sensitive”. Alert! Bright light! Bright light! Unlike that cute freckle on your cheek, sensitive eyes aren’t permanent. Gradually increasing your exposure to natural light can help your eyes adjust. Just start by spending a few minutes outdoors without sunglasses on each day, and slowly build up your tolerance. Soon you may just realise that those sensitive eyes of yours, aren’t actually that sensitive after all.
Safety First
With any discussion within the world of becoming your own health boss, common sense sand safety applies. If you have any specific medical conditions and eye conditions, of course you should follow your “trusted” healthcare provider’s advice. And, I would do a bunch of research yourself as don’t forget, the world of ophthalmology is under the same influence and business drivers as our healthcare system.
Taking A Healthy Step into Sunlight
When we challenge a common belief system, habit or paradigm it can feel damn uncomfortable and take a while for things to sink it. What do you mean, I shouldn’t wear those very expensive Ray Bans when having my morning latte and the latest chic cafe? And they look so cool on me too! Look, of course you can. It’s your life. I’m here as your little Jiminy Cricket on your shoulder, and as your health cheerleader and advocate all I’m saying is that when you are wearing sunglasses, and worse, all the time, you are blocking the light signals coming into your eyes, light receiptors, master clock, and you’re inhibiting a whole cascade of biological processes and rhythms we wouldn’t even know about.
Sunglasses have a time and place but at the very least, it’s not in the morning and during sunrise when UVA and UVB rays are not even present. Please make sure you enjoy some natural light without those sunnies on, and that you step outside au naturale. But perhaps not too au naturale, if you know what I mean. Unless you’re in your own backyard of course!!
I totally agree with this, I do have a question however, what about people who wear contacts? I find that the contacts increase the glare, I try not to wear sunnies, but I do find sometimes I have to wear them with contacts as the glare is so bad I can barely keep my eyes open. Are there any studies about contacts? Thanks
Thank you so much Caroline for your great question about contacts. From my understanding, most contact manufacturers pride themselves in making contacts with UV protection therefore most contacts would block the full spectrum of light which is not what we want for circadian signalling.
If possible, and just like what is recommended for people who wear prescription glasses, if it’s safe to do so, I would suggest getting your morning light minus the contacts. I know this is not ideal as seeing clearly comes in handy, but that would be the best option.
On a brighter note…just like all things, the world of contacts is constantly changing too. I would suggest doing some research and seeing what lenses currently don’t block UV light and double checking that your brand does in fact block UV / full spectrum of light, just to make sure.
I hope that helps Caroline! Please let me know if you have any other questions and I’d love to hear how you go.
In great health! Sandy xx
Thanks very much, that’s really helpful.