最重播时刻：顶尖眼科医生揭秘黑眼圈、饮食与蓝光的真相！

我想和你聊聊我眼睛下方的眼袋问题。

I wanna talk to you about bags under my eyes.

我知道很多人对这个话题很感兴趣。

A subject that I know a lot of people are interested in.

关于我们为何会有眼袋，存在很多误解。

And there's a lot of misconceptions around how we get bags under our eyes.

我认为大多数人觉得眼袋是因为疲劳或其他类似原因。

I think most people think bags under their eyes are because they're tired or something.

眼袋和黑眼圈之间有什么区别吗？

And is there a difference between having bags under my eyes and having sort of dark circles under my eyes?

说到眼袋下方的黑眼圈，这确实是人们非常关注的问题。

So when it comes to having dark circles under eye bags, dark circles is something that people are definitely concerned about.

我在网上经常看到这个话题，热度很高。

It's a huge topic online I see all the time.

人们在眼科诊所也会咨询这个问题。

People ask about it in the eye clinic.

从技术上讲，眼下黑眼圈与眼袋是不同的。

Having dark circles under the eyes is technically different than having under eyebags.

但如果你有眼袋，会让黑眼圈看起来更严重。

But if you have under eye bags, it'll make the appearance of dark circles worse.

好的。

Okay.

在诊所里，我们首先会考虑患者的皮肤色素沉着情况。

Dark circles in the clinic, we think first, what's somebody's skin pigmentation like?

黑眼圈是否仅仅是因为色素沉积较多？

Is the dark circle just because they have more pigmentation?

如果你经常暴露在阳光下，眼周皮肤更容易出现色素沉着加深的情况。

If you're somebody who spends a lot time in the sunlight, you are more likely to develop darker skin complexion around the eyelids.

眼睑是人体皮肤最薄、最娇嫩的组织之一。

The eyelids are some of the thinnest, most delicate tissue of skin on your body.

事实上很多人不知道，下眼睑患皮肤癌的几率其实相当高。

And in fact, a lot of people who don't know this, but having skin cancer on your lower eyelid is actually pretty high.

所以最好戴宽檐帽或太阳镜来保护眼睛免受阳光伤害。

So it's good to be wearing either a wide brim hat or sunglasses to protect the eyes from sunlight damage.

另一种情况是血管变化，比如我自己的肤色就非常苍白。

The other kind of components is that if you have vascular changes so myself, I have a really pale complexion.

如果我过敏严重，会导致眼睑周围的血管扩张。

If I have bad allergies, that can cause the blood vessels around my eyelids to dilate.

这样你就能更容易透过皮肤看到血管的颜色。

And so you'll see that color of just the blood vessels coming through the skin a lot easier.

还有就是眼眶阴影效应。

And then there's orbital shadow effects.

因为有些人的眉骨比较突出。

Because some people's orbits, they have more prominent brow.

可能会在下眼睑投下阴影。

It may cast a shadow onto the lower eyelid.

这就是为什么眼袋也会让眼睑看起来有黑眼圈，因为眼睑浮肿，而眼睑浮肿的原因可能有很多。

And that's where having under eye bags can also make the eyelids seem like they're have dark circles because the eyelids are puffy, and you can have puffiness of the eyelids for multiple reasons.

过敏是主要原因之一。

Allergies are a big one.

泪膜甚至体内的盐分含量也会导致这些变化。

Salt content of the tear film and even in your body can make some of those changes.

以我自己为例，如果放纵一天吃了很多油腻美味的披萨，第二天早上我可能会感觉皮肤和脸部有点浮肿。

I know for myself, if I have a cheat day and I eat a bunch of greasy, delicious pizza, the next morning, I'll probably feel I can feel that my skin and my face is maybe a little bit more puffy.

嗯。

Mhmm.

幸运的是，几小时后就会消退，所以很多时候只需冷敷就能缓解。

Thankfully, that goes away within a few hours, but that's why a lot of times, even just doing cold compresses.

对吧？

Right?

你看到人们把黄瓜片敷在眼睛上。

You see people put cucumbers on their eyes.

这很大程度上与冷却温度有关。

A lot of that is more have to do with just the cooling temperature.

做10到15分钟的冷敷可以减轻一些浮肿，至少能帮助改善外观。

Doing a cold compress for 10 at max fifteen minutes can bring some of that puffiness down, and that can at least help help improve the appearance.

所以如果我前一天晚上吃了很咸的食物，第二天早上更有可能出现眼袋吗？

So if I have a really salty diet the night before, I'm there's a greater probability I'll wake up with bags under my eyes?

有可能。

Possibly.

好的。

Okay.

我曾试图研究这个问题，想找些真正的出版物看看是否有科学依据，但什么也没找到。

I've tried to research this to find any real publications to to see if it's really there, and I couldn't find anything.

不过根据我个人经验，如果我吃了高盐饮食——过去八年里我已经在这方面做得更好了。

But I know from just my own anecdotal experience that if I eat a really high salt diet and I've done over the last eight years, I've really done a better job.

我知道你也一样，会考虑饮食如何影响自己，以及吃完东西后身体的感受。

I know you have too of, like, thinking about my diet, how that affects me, how my body feels after I eat something.

所以我注意到如果我有放纵日，那种情况就可能发生。

And so I've noticed if I if I have a cheat day, that sort of thing can happen.

那么盐分在其中起作用的生理学原理是什么？

And where does this what's the sort of physiological rationale for salt playing a role?

比如你的泪膜，有些人会说，

So your tear film, for example, your tear like, know some people will say, hey.

如果我晚上看了一部悲伤电影哭了，第二天早上眼睛就会特别肿。

If I have a watch a sad movie and I cry at nighttime, the next morning, my eyes are super puffy.

因为眼泪里含有盐分。

So your tears have salt in them.

如果你尝过自己的眼泪，会发现它们是咸的。

Because if you ever cried and tasted your tears, they taste salty.

问题是当盐分存在时，会把液体吸引到组织中。

The challenge is that when you have salt, it'll draw fluid into the tissues.

如果前一晚哭过，泪液中残留的盐分会进入泪管并停留在眼球和眼睑表面，从而导致这些组织积液。

If people cry the night before, the salt remaining in the tears basically get into the tear ducts and sit on the surface of the eye and the eyelids, and then that can draw fluid into those tissues.

水分摄入对这种情况有影响吗？

Does hydration play a role in that?

这也是研究中已经探讨过的问题。

That's also something that's been looked at in the research.

目前还没有确凿的结论。

It's not really conclusive.

好的。

Okay.

我认为水分摄入仍是我们需要关注的——我确实建议人们至少要留意自己的饮水量。

I think hydration is still something we need to I do encourage people to at least be aware of their hydration.

针对干眼症，有研究表明饮水较多的人干眼症状往往较轻。

For dry eye, there is some research that indicates that people who are drink more water tend to have less severe symptoms of dry eye.

当我看到有人眼下有眼袋时，以前（现在某种程度上仍）会认为这只是因为他们没睡好。

When I see some with bags under their eyes, I used to think well, I still kind of do think that it just means that they haven't slept.

关于这点，我最近做了场直播，事先做了调研并试图深入研究。

That again, I recently did a livestream where I did research first and tried to look into this.

他们确实研究了睡眠质量、睡眠时长与黑眼圈的主观及客观表现之间的关系。

And they have looked at quality of sleep, time of sleep, and both the subjective and objective appearance of dark circles under the eyes.

研究发现，即使你睡眠质量不佳，客观上看眼下黑眼圈其实不会变化。

And they find that it is if you have not been getting good sleep, objectively your under eye dark circles do not change.

真的吗？

Really?

但你对自身形象的主观感受会变差。

But your subjective appearance of your own image will go down.

啊，原来如此。

Ah, okay.

他们发现睡眠和压力都会导致这种情况。

So you're both they find that for both sleep and stress.

所以你是觉得自己眼下黑眼圈或色斑变严重了，但客观上其实并没有？

So you believe that you've got bigger sort of dark circles or patches under your eyes, but objectively, in reality, you haven't?

对。

Yeah.

因为他们能测量皮肤表面反射的光线类型，从而判断色素含量和反射的光线性质。

Because they can measure the type of light being reflected off the surface of your skin so they can see how much pigment and what type of light is is being reflected.

所以他们发现，当你疲惫时，纯粹只是你对自己形象的主观评价看起来更糟。

And so they've been able to find, oh, that it's purely just your subjective opinion of your own self image seems worse when you're tired.

那压力呢？

What about stress?

因为我在想我见过的一些人，他们眼袋很重

Because I'm thinking about people that I've seen that have, like, big bags under their eyes

嗯哼。

Mhmm.

而且，你知道，他们的眼睛看起来有点发黑。

And, like, you know, their their eyes kinda look dark.

我总以为是因为他们压力大且睡眠不足。

I always assume it's their stress and they haven't been sleeping.

但你的意思是这不一定准确。

But you're saying that that's not accurate necessarily.

至少根据我读过的过去五年发表的几项研究，似乎没有找到确凿证据支持这一点。

So at least in the the few studies that I've been able to read that were published in the last five years, don't seem to find that conclusive.

当人们睡眠不足或处于压力下时，身体会发生其他生理变化。

There are other physiological changes that happen when people don't sleep or under stress.

对吧？

Right?

皮质醇释放、体内炎症会改变，荷尔蒙也可能变化。

Cortisol releases, inflammation in the body will change, hormones can change.

所以这些因素可能都起到了一定作用。

So they may all play a role there.

但目前看来，它们对眼睑色素沉着的实际影响较小。

But right now, it seems to have a less effect on the true pigmentation of the eyelids.

好的。

Okay.

那黄瓜片、冷敷这些东西，真的能改善黑眼圈和眼袋的外观吗？

And the the cucumber and the cold compress and all that kind of stuff, does that stuff work in changing the appearance of dark circles in bags under my eyes?

因为我在英国拍《龙穴》节目时有个怪现象——有时我睡眠不足到片场，化妆师什么都不说就直接给我贴黄瓜片。

Because when I filmed Dragon's Den, a TV show in The UK, if I some it's weird because, like, sometimes when I'm underslept, I come into the studio and the makeup artist she won't say anything to me, she'll just put the cucumber on.

我明白她的意思。

And I know what she's saying.

她是在说，你看起来糟透了，但她没有明说。

She's saying, you look like shit, but but she doesn't say it.

而且总是发生在我没睡好的时候。

So and it's always when I haven't slept.

所以我把这些联系起来，想着好吧。

So I put two and two together and thought, okay.

她知道我今天眼睛状态不好。

Well, she knows that my eyes don't look great today.

但黄瓜片真的有用吗，

But is is it actually doing anything, for cucumber and

我认为冷却效果会导致血管收缩。

The the coolness effect, I believe, is going to be causing constriction of blood vessels.

它有助于减轻组织肿胀。

It's going to be helping the tissue come down and swelling.

就像你膝盖或手肘狠狠撞到东西时，会肿胀起来一样。

Just like if you bang your knee or elbow really hard on something, it swells.

会有轻微的发炎现象。

There's a little bit of inflammation.

所以局部冷敷可以暂时缓解，但我不建议超过十五分钟。

And so putting cool cold on there can help momentarily, but I wouldn't do it longer than fifteen minutes.

因为超过十五分钟，你的血管可能会反向作用，反而加重炎症。

The reason why is because if you do it longer than fifteen minutes, your blood vessels, like, can go the opposite way and cause more inflammation.

市面上还有其他产品比如眼霜。

The there's other things like eye creams.

市场上眼霜种类繁多。

There's a plethora of different eye creams on the market.

其中有些确实能帮助收缩血管。

Some of those do work to help constriction.

还有些能真正有效淡化色素沉着。

Some of those are to help true truly remove pigmentation.

许多这类产品确实有效，但要真正去除色素需要数月时间。

And a lot of those products can have effect, but it takes months to truly remove the pigment.

也就是说，你需要每天使用两到三次，持续约十四、十五周。

So you're talking you're using that two, three times a day for like fourteen, fifteen weeks.

除此之外，如果患者尝试过其他所有方法，咨询过皮肤科医生或任何类型的眼科护理人员，情况仍未改善，那么可以通过一些外科手术来帮助改善眼袋和黑眼圈的外观。

But outside of that, if somebody's tried all those other avenues, talked with their dermatologist or an eye care provider of any kind and things still aren't getting better, there are some surgical procedures that can be done to help people with the appearance of under eye bags and some dark circles.

这些手术具体做什么？

What do those surgeries do?

它们采用不同形式的光或光疗法来帮助去除色素沉着。

They either use various forms of light or light therapies to help remove pigmentation.

在眼部周围进行这类治疗时需要格外谨慎，但这些方法确实存在。

You have to be careful around the eyes when it comes to those sort of therapies, but they do exist.

还有填充术，比如注射透明质酸填充剂来改变眼周阴影效果。

And then there's fillers, like they'll do hyaluronic acid fillers to change the shadowing effects around the eye.

此外还有被称为眼睑成形术的手术，这是真正的眼睑外科手术。

And then there's forms of what are called a blepharoplasty, which are true eyelid surgeries.

对于这类治疗或手术，你需要找专门从事这类疗法的眼科医生。

And for that, you would want to see an ophthalmologist who specializes in those type of therapies or those type of surgeries.

如果我再也不想出现黑眼圈、眼袋和衰老迹象，有什么天然简单的解决方案吗？

So if I never want to get dark circles, bags and demise again, what is the natural easy solution?

我仍然建议保持良好睡眠、健康饮食和充足水分摄入。

I do still encourage good sleep, eating healthy, staying hydrated.

我认为这些都是值得养成的好习惯，因为我们知道它们对身体各方面都有影响。

I think all of those things are good habits to have because we know they affect the body in so many other ways.

如果有人确实为此困扰，可以考虑使用各种眼霜。

If somebody is truly struggling with it, then you can look at those various creams.

但我强烈建议人们咨询专业医疗人员，无论是皮肤科医生还是专门的眼科护理专家。

But I definitely encourage people, talk to a medical provider, or whether a dermatologist or an eye care provider who specializes in that area.

红光疗法怎么样？

What about red light therapy?

关于红光疗法——这个话题很值得探讨，我很高兴你提到这个，因为我自己最近也在深入研究红光对眼部多种问题的疗效。

So red light there's so much in red light, and this is I'm glad you brought that up because this is something I've been diving kind of headfirst into into the research for many things in the eyes.

具体说到眼袋问题，我要指出一些较新的研究表明红光疗法可以帮助减轻眼睑周围的色素沉着，让眼睑看起来更年轻。

With the eye bag specifically, I'll say that there is some newer publications showing that red light therapy can help with depigmentation around the eyelids and giving the eyelids more of a youthful appearance.

不过我要提醒大家谨慎，因为网上有很多产品以各种理由提供红光疗法。

I do waive caution, though, because there's a lot of products that are online that that offer red light therapy for various reasons.

但这些产品并没有很好的标准化。

But they're not really standardized very well.

也有研究显示，有人因为使用网上购买的各种红光治疗设备而眼睛受损。

And so there are also publications showing people who've had damage to the eyes because they've used these various forms of red light therapies, the devices they bought online.

因为制造商声称的参数与研究中实际测量的不符，比如这种光的波长到底是什么？

Because what the manufacturer states isn't actually what's being measured when they do it in the research and find out, hey, what type of wavelength is this?

设备产生的能量到底有多少？

How much energy is being produced by the device?

因为关键不在于特定的波长。

Because it's not the specific wavelength.

波长固然重要，但红光中携带的能量大小也极其关键。

The wavelength is important, but the amount of energy in the red light also is super important.

如果能量过强，光线会穿透眼睑进入眼睛造成损伤。

And if you have too much energy, you can go through the eyelid and go into the eye and cause damage.

我认为这一点非常重要。

I think it's really important.

在眼部应用方面，这仍是一个研究初期阶段。

This is still a very early area of research when it comes to the eye.

我强烈建议听众注意，如果你正在考虑红光疗法或打算购买专门用于眼部护理的红光设备，务必咨询该领域的专家。

I just urge caution to make sure whoever's listening, if you're thinking about red light therapy, you're thinking about getting a red light device specifically for eye care, definitely talk to a specialist who works in that area.

好的。

Okay.

好的。

Okay.

不过红光疗法，你在其他领域有听说过很多相关应用吗？

The but red light, have you have you heard much about red light in different areas?

我听说过很多关于它的信息。

I've heard a lot about it.

我对这方面了解不多。

I I don't know a huge amount about it.

我家里有两块红光面板，是别人送的礼物。

And I have two red light panels at home, which were given to me as a gift.

我伴侣有一块。

My partner has one.

我有一块。

I have one.

有年圣诞节我们基本上给对方送了同样的礼物。

We basically got each other the same Christmas present one year.

但我们确实问过自己。

But we did ask ourselves.

有天我们坐在面板前说，这对我们的健康到底有什么作用？

We sat in front of it one day and said, what does this do in terms of our health?

我们可以直视它吗？

Are we allowed to stare at it?

你买的那些设备，配有护目镜吗？

The devices that you got, do they come with goggles?

没有。

No.

好的。

Okay.

所以我担心的主要是，不仅仅是它发射什么波长的光，还包括能量强度以及你与设备之间的距离有多远？

So that is sort of the concern I have is, again, what energy is really not just what wavelengths of light is it emitting, but what's the energy and also how far away from the device are you sitting?

有什么使用建议吗？

What's the recommendations?

特别是对眼睛而言，有证据表明红光疗法有助于缓解干眼症，也能帮助治疗黄斑变性。

Specifically with the eye, there is evidence that red light therapy can help with dry eyes, that red light therapy can help with macular degeneration.

那是什么？

Which is?

年龄相关性黄斑变性是导致老年人失明的主要原因之一。

Is so age related macular degeneration is one of the leading causes of blindness for older age adults.

所以50岁。

So 50.

50岁。

50.

事实上，如果你超过40岁且有人法定失明，其中50%是由于黄斑变性。

In fact, if you're over the age of 40 and somebody's legally blind, fifty percent of them, it's due to macular degeneration.

因此关于眼睛红光治疗的最佳研究可能集中在黄斑变性上。

So probably some of the best research on red light in the eyes is on macular degeneration.

事实上，它目前已在欧洲获批并投入使用。

In fact, there is it's it's currently approved and being used in Europe.

在美国尚未获批，但正在进行FDA试验。

It's not approved in The US just yet, but it is going through FDA trials.

但这是一种红光治疗形式。

But that is a form of red light therapy.

它不仅仅使用红光。

It doesn't just use red light.

它结合了近红外光和少量黄光。

It uses some near infrared light and a little bit of kind of a yellow light.

他们以间歇方式将光照射入眼睛，持续几周后休息几个月，然后重复治疗。

But they shine that in the eye in intervals, and they do it for a few weeks, and then a few months, you do it again.

对于黄斑变性，研究已证明不仅能减少该病症在眼底堆积的蛋白质，还能延缓病情发展，甚至帮助部分患者恢复视力，使其看得更清楚。

And for macular degeneration, they've been able to show that not only can the protein that builds up in the back of the eye in that condition diminish, but they can slow down the progression of macular degeneration, And for some people, even restore eyesight that can actually help people see better.

采用红光疗法。

Using red light therapy.

采用那种形式的红光疗法。

Using that form of red light therapy.

那凝视太阳呢？

What about gazing at the sun?

因为我听过太多不同说法。

Because I've been told so many things.

小时候大人总告诫我绝对不要直视太阳。

When I was younger, it was like never look at the sun.

后来我年纪大了些，人们又说不行。

And then I got older and people are like, no.

比如，要盯着太阳看。

Like, stare at the sun.

现在我都不知道什么是真的了。

And now I don't know what's true.

是啊。

Yeah.

别盯着太阳看。

Don't stare at the sun.

哪怕就一秒钟也不行吗？

Even for, like, a second?

不行。

Don't.

真的吗？

Really?

所以关键在于阳光对眼睛有益，特别是清晨和傍晚时分，这样能让大脑接收信号——太阳升起、太阳落下，从而调节褪黑激素的分泌。

The so the challenge is sunlight is good for the eyes, especially early on in the day and of course toward the end of the day, just so that you're getting the signals to your brain that, hey, the sun is coming up, the sun is going down, a way to kind of influence your melatonin production.

但直视太阳的话，阳光过于强烈，会迅速在视网膜上灼烧出孔洞。

Staring directly into the sun though, the sun is so powerful, it can very quickly burn holes inside your retina.

我现在有个病人，视力始终无法恢复到1.0。

I have a patient right now who just comes in, her vision is not getting to twentytwenty.

我们检查发现她视网膜上有灼烧痕迹，诊断为日光性视网膜病变。

We look inside the eye and she has burn holes, a burned hole in her retina that is we diagnose as solar retinopathy.

我就问她：你是不是经常直视太阳？

And I'm like, Have you been staring at the sun?

她说：对啊，我从小就有凝视太阳的习惯。

She's like, Yeah, I've been sun gazing since I was little.

最近在佛罗里达时，我还盯着太阳看了好几分钟。

I was in Florida recently and I stared at the sun, and I was doing this for how many minutes?

现在她的视野出现了永久性盲点，再也达不到1.0视力了。

And now she has permanent blind spots where she cannot see twenty twenty anymore.

具体在哪个部位？

Where in there?

是眼睛的有色部分吗？

Is that the colored part of the eye?

不是。

No.

有色部分是虹膜，但光线通过角膜和眼内晶状体时会被强烈放大，最终聚焦在眼睛称为中央凹或黄斑的区域。

So the the colored part is the iris, but the light going through the eye is magnified so strongly by the cornea and the lens inside the eye that ends up focusing on the part of the eye called the fovea or the macula.

是在眼睛的

Which is at the back of the

位于眼球后部。

It's in the back part of the eye.

想象一下我们要玩飞镖。

Imagine if we were gonna play darts.

我们要去酒吧。

We're gonna go to the pub.

我们要去投掷飞镖。

We're gonna throw darts.

眼睛的中心靶心区域称为黄斑，正是这个部位让你能看得如此清晰。

The center bull's eye of the eye called the macula, that part is your reason you see so sharply.

正是这个眼部区域在你阅读文字、学习或注视亲友面容时发挥作用。

It's the reason that it's the part of the eye that you're using when you're reading words, when you're studying, when you're looking at your friends and family in the face.

你正在使用眼球后部的那个靶心区域。

You're using that bull's eye in the back of the eye.

当有人直视太阳时，所有的光能都集中聚焦在那个区域。

When someone looks at the sun, they're putting all of that light energy focused right in that area.

只需几秒钟，你就可能使该组织超负荷，导致视网膜发生化学损伤。

And then just a few seconds, you can overwhelm that tissue causing chemical damage to the retina.

因为人们常说'凝视太阳'这个说法。

Because people this phrase, sun gazing.

嗯。

Mhmm.

这是一种类似精神修炼的行为吗？

Is this like a spiritual thing?

比如，我记得在巴厘岛时，人们会说，不。

Like, I I think I was in Bali and people like, no.

你可以的。

You can.

你可以进行日光凝视。

You can sun gaze.

你应该进行日光凝视，因为这对你有好处。

You should sun gaze because it's good for you.

日光凝视。

Sun gazing.

这个术语是什么意思？

What is this term?

这通常与某些宗教或精神修炼有关。

That is usually in some sort of either religious or spiritual practice.

人们会凝视太阳。

People will gaze toward the sun.

据我所知，通常人们会在清晨或傍晚太阳接近地平线时进行这种凝视。

Usually, from my understanding, it's people doing it in the early morning or late afternoon when the sun is largely going down the horizon.

由于光线是间接折射的，可能不会传递足够能量对眼底造成热化学损伤，但风险仍然很高。

And because the light is indirectly being bent, perhaps it's not giving as much energy to cause thermochemical damage to the back of the eye, but there is still a high risk.

因此最好不要直视太阳，或者尝试偏离中心位置观看。

And so it's always best to not stare directly into the sun or try to look off center from it.

特别是在紫外线强烈时段（通常是上午10点到下午4点），最好佩戴防紫外线护具。

And especially during the high UV times of the day, ten to 4PM usually, it's good to be wearing UV light protection.

不仅因为紫外线能穿透眼睛，还因为它会损伤眼睑皮肤，可能导致眼球前表面发生变化。

Not just because UV can penetrate into the eye, but because UV light damages the skin of the eyelid, it can cause changes to the front surface of the eye.

人的眼球表面可能会被晒伤。

People can get sunburn on the surface of the eye.

好的。

Okay.

这个信息很有用。

That's good to know.

我不会直视太阳的。

I'm not gonna look at the sun.

我之前很纠结，因为我有个朋友告诉我凝视太阳有益健康，应该这么做之类的，不过我还是相信你的说法。

I was being torn because I've got a friend who who told me that sun gazing is good for you and you should do it and stuff, but I'll take your word for it.

你刚才提到蓝光，就是我们电子设备发出的那种光。

You you mentioned blue light a second ago, which is the light that comes off our devices.

那对我的眼睛有害吗？

Is that harmful for my eyes?

太阳也会发出蓝光。

There's blue light that comes from the sun.

是的。

Yeah.

能量非常高。

Really high energy.

这可能会引起眼睛内部的老化变化。

That could potentially cause aging changes inside the eye.

来自电子屏幕的蓝光能量不足，研究一致表明它不会增加眼部老化疾病的风险。

The blue light that comes from your digital screens does not have enough power and has consistently shown in research to not increase the risk of aging eye diseases.

它可能只是影响我的睡眠。

It just impacts my sleep potentially.

影响你的睡眠。

Impacts your sleep.

还有一些说法认为蓝光会影响眼睛疲劳。

There's also some claims that blue light can affect your eye strain.

但同样，关于防蓝光眼镜和使用设备的研究表明，蓝光不会影响眼睛疲劳。

But again, research on blue light glasses, on using devices shows that blue light does not impact eye strain.

很多人会声称它们有效。

A lot of people will claim that they will.

我有很多患者来看诊时都会说，戴上防蓝光眼镜后眼睛感觉舒服多了。

I have a lot of patients who come in and anecdotally are like, Oh, my eyes feel so much better from getting the blue light glasses.

这可能只是安慰剂效应。

And that could just be placebo effect.

可能的原因是许多防蓝光眼镜都带有防眩光或无眩光保护功能，这种防眩光功能或许改善了他们的专注度，让他们在盯着设备时不会遇到那么多眩光问题。

It could potentially be the fact that a lot of blue light glasses will have anti glare or glare free protection put onto it, and the anti glare is probably improving their focus, and they're not having as much glare issues when staring at the device.

但目前仍没有确凿证据表明蓝光会导致眼睛疲劳。

But right now, there's still just no concrete evidence showing that blue light is contributing to eye strain.

但说到睡眠周期，我们确实知道蓝光会影响睡眠。

But then the sleep cycle, we do know that blue light can influence your sleep.

你有什么样的设备？

What kind of gadgets do you have?

我不知道为什么，但我觉得作为一名眼科医生，你家里一定有很多设备，因为你了解所有关于眼睛和视力的知识。

I I don't know why, but I assume as someone who is an an eye doctor, you must have loads of gadgets around your house that you use to because you know all of the information about eyes and vision and stuff.

我猜错了吗？

Is that am I wrong?

嗯，我确实有一些。

I mean, I I've yeah.

我同时开着多个电脑屏幕。

We're I have multiple computer screens open.

我的手机屏幕整天都亮着。

I have my phone screen open all day.

前几天我还在给朋友发短信。

I the other day, was texting a a friend.

我当时在咖啡厅同时开着两台笔记本电脑。

I'm like, I've got two laptops open at a coffee shop.

你知道，我简直是在加倍接收蓝光。

You know, I'm like, I'm doubling down on the blue light here.

那边的情况可真是热闹。

There's a lot going on there.

不过确实如此。

But yeah.

都是常规操作。

All practices.

你是否因为意识到对眼睛的影响而坚持某些护眼习惯？

Is it are there any practices that you've been disciplined with because you're aware of the impacts it will have on your eye?

特指蓝光方面吗？

Specifically on blue light?

不是。

No.

所有方面。

All of it.

就是你整体眼睛健康的所有方面。

Just All of your overall eye health.

对我来说最重要的就是饮食。

So the biggest things for myself is diet.

好的。

Okay.

那我们来聊聊饮食吧。

Let's talk about diet then.

好的。

Sure.

在饮食和饮水方面，我需要了解哪些知识才能确保眼睛健康保持最佳状态？

What do I need to know in terms of what I'm eating and drinking to make sure that my eye health stays optimal?

他们研究生活方式因素对老年性眼病的影响已有很长时间，长达数十年。

So they've been looking at lifestyle factors on aging eye diseases for for a long time, many decades.

在饮食方面最重要的发现是，他们甚至还有最新的研究成果。

The biggest one thing when it comes to diet, and they even have more recent publications.

我的导师朱莉·波蒂特是眼健康与营养学会的前任主席，我也是该学会的成员。

A mentor of mine, Julie Poteet, she's a past president of the Ocular Wellness and Nutrition Society, which I'm a member of.

她甚至让我注意到今年发表在《美国营养学杂志》上的一篇论文。

She even brought my attention to a publication just this year from the American Journal of Nutrition.

他们研究了AREDS（年龄相关性眼病研究）的原始论文，该研究跟踪了大规模人群（约4000人）长达九年，记录他们的饮食习惯、眼健康状况及变化趋势。

They looked at the original publication of AREDS, the age related eye disease study, that has large cohort of people, like 4,000 people they watched over nine years, tracking their diet, tracking their eye health and how things were changing.

研究发现，仅采用地中海饮食（包括绿叶蔬菜和油性鱼类）就能降低患黄斑变性等疾病的风险，特别是能延缓该病的发展进程。

And they find that just eating a Mediterranean diet, green leafy vegetables, oily fish reduces your risk of developing conditions like macular degeneration, specifically slowing down the progression of that condition.

在这项最新发表的具体研究中，他们指出每周仅需摄入2.7份绿叶蔬菜（不是每天，而是一周总量）

In that specific study, this publication that just came out, they showed that just having 2.7 servings of green leafy vegetables in a week, not a day, but just even a week.

我们本应每天摄入更多，但仅需2.7份或以上就能将黄斑变性病情从早期向晚期发展的风险降低25%

We're supposed to have more than that in a day, but just 2.7 servings or more can slow down your risk of progression of that condition, macular degeneration, by twenty five percent from going from early to more of an advanced stage.

黄斑变性会导致失明

And macular degeneration leads to blindness.

确实可能

It can.

是的

Yeah.

特别是随着年龄增长

Especially as we get older.

因为这个病症（我们可以深入探讨）与炎症反应密切相关

Because that condition and we can go into it, but that condition has a lot to do with your inflammation.

它涉及眼睛内部的新陈代谢和氧化应激反应

It has to do with metabolism and oxidative stress that occur within the eye.

但绿叶蔬菜，每周至少2.7份——那项特定研究发现，每周食用两份富含油脂的鱼类，能将病情恶化速度减缓21%。

But green leafy vegetables, at least 2.7 servings a week, that's that specific study, they find that oily fish, eating two servings of oily fish a week, slowed it down by twenty one percent.

他们还发现同时食用这两种食物的人会产生协同效应。

And then they found a synergistic effect for people who ate both.

这使疾病恶化的风险降低了41%。

It was a forty one percent reduced risk of progressing in that disease.

而且这并非唯一的研究。

And that's not just the only study.

研究发现，饮食中摄入更多果蔬和油脂鱼类的人群，患黄斑变性等眼疾的风险更低，糖尿病视网膜病变等病症的发病率也减少。

They find that people who eat diets that have more fruits and vegetables, that have oily fish, reduced risk of developing conditions like macular degeneration, reduced risk of things like diabetic retinopathy.

所以我努力专注于保持健康饮食。

And so I try to focus on eating a good, healthy diet.

我小时候常听人说要多吃胡萝卜。

I mean, the thing that I heard growing up was that you need to eat lots of carrots.

嗯。

Mhmm.

然后胡萝卜会改善你的视力。

And then carrots will help your vision.

那你知道胡萝卜这个说法是从哪来的吗？

So carrots do you know where that came from?

不知道。

No.

实际上这是英国发起的一种宣传手段。

That's actually a it was propaganda started in The UK by Great Britain.

据我了解——虽然肯定有历史学家会对我的说法不满——但根据我的阅读和研究，这应该起源于二战时期，当时英国正遭受德国攻击，他们特别担心德军飞机夜间投弹。

From what I understand, I'm sure there's a historian out there who's just grumbling at me, but from what I have read and studied is that I believe it was World War II, that Britain was being attacked by the Germans, and they were worried about German warplanes dropping bombs on them, especially at nighttime.

他们已建立了雷达来侦测来袭战机，但不想让德国知道这一点。

They had already established radar to detect warplanes coming, but they didn't want Germany to know that.

于是他们发布宣传说：我们的侦察员能更早发现德军飞机，是因为他们吃了胡萝卜——因为胡萝卜含β-胡萝卜素，能在体内转化为维生素A，对夜间视力和视网膜健康至关重要。

They put out their own propaganda saying, Hey, our scouts can detect German warplanes better because they eat their carrots, because carrots have beta carotene, which your body can convert to vitamin A, which is essential for nighttime vision and retinal health.

哦，好吧。

Oh, okay.

因为我以前也听说过，吃胡萝卜就能在黑暗中视物。

Because I also used to hear that if you ate carrots, could see in the dark.

是啊。

Yeah.

我的意思是，这确实有一定依据，比如维生素A对眼底的光感受器至关重要，但绝大多数人远未缺乏维生素A。

So it's a I mean, it is based on some like, vitamin A is essential for photoreceptors in the back of the eye, but most people are not vitamin A deficient by far.

所以在眼科诊所里，我们很少见到维生素A缺乏的情况，除非你生活在严重营养不良的地区。

And so it's pretty rare that we see vitamin A deficiency in the in the eye clinic, unless you happen to live in a place that's pretty malnourished.

在你看来，有没有哪种食物对眼睛健康特别有益？

Is there one food in particular that is, in your view, the top food for good eye health?

绿叶蔬菜。

So green leafy vegetables.

那红薯呢？

What about sweet potatoes?

红薯当然也能帮助你补充维生素A等营养。

Sweet potatoes can certainly have help help you with things like vitamin a.

它们还含有其他我认为非常有益的营养成分。

They've got other nutrients in them, I think, are really good.

红薯实际上含有β-胡萝卜素。

Sweet potatoes technically have beta carotene.

对吧？

Right?

和胡萝卜一样。

Same thing as carrots.

如果你缺乏维生素A，你的身体会将β-胡萝卜素转化为维生素A，这很好。

If you're deficient in vitamin A, your body will convert that beta carotene to vitamin A, which is good.

但绿叶蔬菜不仅能提供β-胡萝卜素，还能获取叶黄素和玉米黄质，这些对眼睛健康——甚至大脑健康——都有多方面的惊人益处。

But mainly in green leafy vegetables, you can not only get things like beta carotene, but you can get lutein and zeaxanthin, which, are amazing for eye health in many ways, not just eye health, but also brain health.

你刚刚听到的是最常回放的片段

What you just listened to was a most replayed moment