These days, most jobs require the use of a computer at some point. Almost everyone spends time in front of a screen. Unfortunately, computers strain your eyes and can cause other, more serious problems. To prevent this, you need to protect your eyes, whether you're near or away from the screen.
Protecting your eyes when using a computer
Sit far enough away from the screen. Sit at least an arm's length away from your screen. To make sure it's far enough away, stretch your arm out in front of you: if you can touch the screen with all 5 fingers, you're too close
Position the screen 10 to 12 cm below your eye level. Ideally, you should look at the screen at a 15 or 20° downward angle. This way, a good portion of your eyeball is covered by your eyelids and remains moist.
Position your documents correctly. If you use books or documents to work, you can strain your eyes if you don't position them correctly. If they're too low, your eyes will have to refocus every time you glance at them. You risk straining them. You may also strain your neck from bending too much. Your documents should be above the keyboard and below the screen. Use a document holder or a book to raise them a few inches and relieve your eyes
Blink often. Normally, you blink about 20 times a minute, but when you're staring at a screen, that number drops by half. This means your eyes are more likely to dry out when you're working on your computer. Since your body doesn't blink as often as it normally does, you need to force yourself to blink .
- Blink every 5 seconds or something like that.
- If you think blinking too often can distract you, take regular breaks. Every 20 minutes, look away from your screen for about 20 seconds. You can blink naturally and re-wet your eyes.
Adjust your screen brightness. Your screen brightness should be appropriate for your environment. If you are working in a bright room, increase it. If the room is dark, you can decrease it. Although the screen should be the brightest object in your area, its brightness should not be at its maximum in a dark room .
- Most of the time, your eyes will tell you if your screen is properly adjusted. If they're tired, adjust the brightness to suit your working environment.
Reduce glare on your screen. Ambient light reflects off your screen and strains your eyes. There are several ways you can reduce glare to protect your eyes.
- Clean your computer screen. Dust reflects light even more into your eyes. Regularly clean the dust on your screen either with a special cleaning cloth or with a spray .
- Don't sit with your back to the window. Sunlight may reflect off your screen and hit your eyes. If this is unavoidable, cover the window with a curtain or sheet to reduce glare.
- Use energy-efficient light bulbs. Light from desk lamps and overhead bulbs reflects off your screen. If your workspace is very bright, use lower-wattage bulbs.
Take regular breaks. The American Optometric Association recommends a 15-minute break every 2 hours. During this time, blink and close your eyes to allow them to rest and moisten.
- This measure not only protects your eyes, but also your overall health. Sitting for too long is bad for your back, joints, posture, and weight. Use your breaks to stretch and take a few steps. This way, you won't experience the adverse effects of prolonged sitting.
Ask your eye doctor for special glasses. Some glasses are tinted to protect your eyes from glare. Your eye doctor can recommend a pair that will protect your eyes from screen glare. Tinted glasses are available by prescription and over the counter.
- Only use glasses designed to reduce glare on your screen. Reading glasses will not help you
Stop working if your eyes feel tired or sore. Ophthalmologists use the term sore or tired eyes to describe the effects of prolonged computer use. These symptoms are not permanent and will disappear once you stop looking at the screen for a few hours. However, they are uncomfortable and can lead to more serious problems if left untreated..
- These symptoms include headaches, eye strain, blurred vision, dark or discolored eyes, and neck and shoulder pain.
- By following the tips listed in this step, you will significantly reduce the risk of eye strain. However, sometimes a long break is the best way to rest your eyes.
Protecting your eyes every day
Visit your eye doctor every year. Your everyday visual abilities influence how prolonged computer use affects you. Problems like farsightedness, astigmatism, and difficulty focusing can worsen computer-induced eye strain. The ophthalmologist will prescribe corrective lenses to improve your vision and reduce the negative effects of the screen on your eyes. He will also advise you on different methods to protect your eyes while using a computer.
Don't forget smartphones, tablets, and televisions. The same precautions you take in front of a computer also apply to smartphones, tablets, and televisions. With the proliferation of electronic devices, more and more people are experiencing eye strain when using their smartphones. The rules you follow in front of your computer should be extended to any device with a screen: clean the screen, adjust the brightness, take breaks and reduce glare. In addition, there are other measures you can take when using a portable device .
- Hold your smartphone or tablet 40 to 45 cm from your eyes. Holding it any closer may strain your eyes.
- Almost everyone checks their smartphone in bed, which is a bad habit. Remember that if the screen is brighter than your surroundings, it will strain your eyes. Avoid looking at your smartphone too often in bed. If that's not possible, at least reduce its brightness to protect your eyes as much as possible.
Wear sunglasses . The sun's UV rays can seriously damage your eyes if you don't protect them. Diseases like cataracts and macular degeneration are caused and aggravated by the sun's rays. Buy a good pair of sunglasses and wear them wherever you're likely to be exposed to UV rays. Choose models that are certified by specialized organizations and that effectively protect against ultraviolet rays
Take care of your contact lenses. Dirty or old contact lenses can damage your eyes and cause infections that are dangerous to your vision. Take care of them for the well-being of your eyes.
- After each use, wash your lenses with the solution recommended by your ophthalmologist.
- Wash your hands before handling your contact lenses. This prevents you from transferring bacteria from your hands to your lenses. Use a mild, fragrance-free soap. Chemicals and fragrances can irritate your eyes (if they come into contact with the lens).
- For girls, only apply makeup after the lenses are in and only remove makeup after removing them.
- Never sleep with your contact lenses in unless they are designed for that purpose.
Wear safety glasses. Wear safety glasses whenever working with tools or chemicals. Small objects can cause big damage if they come into contact with the eyes. When working with power tools, mowing the lawn, or cleaning your kitchen with chemicals, always wear proper eye protection
Protect your eyes by eating the right foods
Eat plenty of vitamin C. Not only does vitamin C protect against disease, but it also contributes to good eye health. It has been shown to prevent cataract formation and slow macular degeneration.. Although most fruits and vegetables contain vitamin C, the following foods are recommended .
- Oranges . One orange provides you with a full day's worth of vitamin C. It's best to eat a whole orange instead of orange juice to avoid the sugar in the juice.
- Yellow peppers . A single yellow pepper contains 500% of your daily vitamin C needs. These vegetables are easy to prepare and eat throughout the day.
- Dark green vegetables. Kale and broccoli are particularly rich in vitamin C. One cup of either of these vegetables provides you with a full day's worth of vitamin C.
- Berries. Blueberries , strawberries, blackberries, and raspberries are all rich in vitamin C.
Eat foods rich in vitamin A. This vitamin improves vision in the dark. Oranges and yellow foods are rich in vitamin A. Make sure you get enough of it in your diet .
- Carrots . For decades, they have been recognized for their benefits to vision. While they aren't the only eye-healthy food, they are packed with vitamin A and are therefore essential for your vision.
- Sweet potato . It is packed with vitamin A and enhances the flavor of many dishes.
Add zinc to your meals. Zinc promotes the production of melanin, a pigment that protects the eyes.. You will find them in many foods
- Seafood. Lobster , crab and oysters contain a lot of zinc.
- Spinach and other green leafy vegetables. In addition to vitamin C, these vegetables provide the zinc your body needs to protect your eyes.
- Nuts. Cashews , peanuts, almonds , and hazelnuts are rich in zinc. You can snack on them throughout the day.
Eat omega-3 fatty acids. They contribute to overall well-being. They improve nerve function and therefore also strengthen the performance of the optic nerves. The best sources of omega-3 are oily fish such as salmon , sardines , and herring.
Drink plenty of water. Dry eyes are one of the most common eye problems. It can be caused by a variety of issues, but you may also simply be dehydrated . Dehydration manifests itself in several ways, such as decreased tear production. Drink more water to see if your eyes become less dry
Advice
- Always consult an ophthalmologist if you have any eye problems.
- Working late at night can strain your eyes. To relieve them, use "f.lux," a software program that acts as a protective screen. You can also use other similar products like "Blue Light Shield."
Tags
Ophthalmology