Today, many jobs involve the use of computers to some extent. That is, almost everyone will spend time in front of the computer. Unfortunately, this can cause eye strain/fatigue or injury to the eye. To avoid this, you must protect your eyes properly in front of and away from the computer.
Step
Part 1 of 3: Protecting Your Eyes While Using a Computer
Step 1. Sit quite far from the screen
The distance is usually about an arm's length from the screen. To ensure that your computer is positioned correctly, try patting the screen. If you can pat the computer screen with your arms outstretched, you are sitting too close.
Step 2. Place the computer screen 4 or 5 inches (10-13 cm) below your eye level
Ideally, you should be looking down at the computer screen at about 15 to 20 degrees. This ensures that a large part of your eyeball is protected by the eyelids so that the eyes remain moist and healthy.
Step 3. Place the reference material correctly
If you use any books or paper at work, you can strain your eyes if you don't place them properly. If the material is placed too low, the eye will have to refocus each time you look at the material, causing eye fatigue. You can also strain your neck by moving it downwards frequently. Reference material should be located above the keyboard and below the computer monitor. To help place it, use a document or book holder to support the reference material a few inches and help rest your eyes.
Step 4. Blink frequently
We normally blink 20 times per minute, but when focusing on the screen, this number can be reduced to half. This means that your eyes have a higher risk of dryness when looking at a computer. Since your eyes are not blinking normally, you should be aware of this and force yourself to blink.
- Blink every five seconds.
- If you find this bothersome, take a break. Every 20 minutes, take your eyes off the screen for 20 seconds. This allows you to blink naturally and moisturizes your eyes.
Step 5. Adjust your screen brightness level
Your screen should be brighter than the surroundings. If you are working in a very bright room, you can increase the brightness setting. If the room is dim, lower the brightness level. While the screen should be the brightest object in the room, it shouldn't be very bright in a dark room.
The eyes often tell us that the screen brightness level is not appropriate. If your eyes feel strained, try adjusting the brightness setting to suit the work environment
Step 6. Lower your screen brightness level
Ambient light can reflect off the screen and strain the eyes. There are several ways to reduce brightness and keep your eyes healthy.
- Keep the computer screen clean. Dust on the screen can reflect light into your eyes. Clean the dust on the screen regularly with a cleaning cloth or special spray.
- Avoid sitting in front of a window that has your back to you. Sunlight can reflect off the screen and hit your eyes. If this is unavoidable, cover the windows with curtains or drapes to help reduce glare.
- Use light bulbs with low power. Very bright light bulbs in table lamps and ceiling lamps will reflect off the screen. If your workplace is very bright, try to replace it with a light bulb that is not too bright.
Step 7. Take regular breaks
The American Optometric Association recommends that you take a 15-minute break after looking at a computer screen for 2 hours. During these 15 minutes, you should blink, close your eyes, and allow your eyes to rest and moisturize.
This is not only good advice for protecting your eyes, but also your general health. Sitting for long periods of time can be bad for your back, joints, posture, and weight. Use this break to stretch and go for a walk to prevent the negative effects of sitting too long
Step 8. Ask your eye doctor about special glasses
Some glasses have a special color to reduce glare from the computer screen. Your eye doctor can recommend good glasses to help protect your eyes from computer glare. These glasses can be purchased with or without a prescription.
Make sure that you only use contact lenses that are specifically designed to reduce computer glare. Reading glasses will not help in this situation
Step 9. Stop working if you experience symptoms of digital eye strain / computer vision syndrome
Optometrists use this term to describe the negative effects of prolonged computer use. These symptoms are not permanent and will disappear if you stay away from the computer for a few hours. However, these symptoms can make you feel uncomfortable and if left unchecked, can cause permanent eye problems.
- Symptoms include headaches, eye strain or tiredness, blurred vision, dark or discolored eyes, and neck and shoulder pain.
- By following the steps in this section when using a computer, you can significantly lower your risk of developing digital eye strain. But sometimes, the best solution is to take a long break to let your eyes rest.
Part 2 of 3: Protecting Your Eyes While Away From Your Computer
Step 1. Visit an ophthalmologist every year
Your visual abilities in everyday life affect the effects of prolonged computer use. Conditions such as farsightedness, astigmatism, and low eye focus can make your eyes more strained when looking at a computer. Your ophthalmologist can recommend contact lenses to improve your vision and reduce the negative effects of computers on your vision. Your doctor can also suggest different ways to protect your eyes when using a computer.
Step 2. Follow the same rules for using a computer when viewing a smartphone, tablet or television
With the rapid development of portable electronic devices, many people experience digital eye strain from looking at smartphones. Digital eye strain is a condition of tired eyes due to digital technology. You should apply the same rules for computer use when using any device with a screen. The rules include cleaning the screen, adjusting the brightness level, taking breaks, and minimizing glare. Apart from that, there are several things you can do while looking at portable devices.
- Hold your phone or tablet 16-18 inches (40-46 cm) from your face. Holding the device closer will strain your eyes more.
- Although many people look at their phones in bed, this is a bad habit. Keep in mind that when the screen is much brighter than the surroundings, this can strain your eyes. Try to reduce this habit. If you keep at it, at least lower the brightness setting to minimize eye strain.
Step 3. Wear sunglasses
Ultraviolet radiation from the sun can harm the eyes if not protected. Conditions such as cataracts and macular degeneration can be caused and exacerbated by sunlight. Buy good glasses and wear them when you're out in the sun. Look for the "ANSI" sticker on the sunglasses to ensure that the glasses comply with the American National Standards Institute's guidelines and filter out the required amount of UV light.
Step 4. Take care of your contact lenses
Dirty or old contact lenses can harm the eyes and even cause vision-threatening infections. By taking good care of your contact lenses, you can protect your eyes from harm.
- Wash lenses after use with a cleaning solution recommended by an ophthalmologist.
- Wash your hands before handling contact lenses. This ensures that you don't transfer any bacteria from your hands to the contact lenses. Also, wash it with a mild, unscented soap. You can also transfer chemicals and fragrances to contact lenses and cause eye irritation.
- Use makeup after contact lenses are in and remove makeup after contact lenses are removed.
- Never sleep wearing contact lenses unless the lenses are specifically designed for prolonged use.
Step 5. Wear protective eyewear when working with equipment or chemicals
Small objects can be dangerous if they come into contact with the eyes. Whether you are working with power tools, mowing the lawn, or cleaning the kitchen with chemicals, always wear appropriate eye protection. This ensures that your eyes stay safe and healthy.
Part 3 of 3: Protecting Your Eyes Through Diet
Step 1. Get plenty of vitamin C
Vitamin C not only helps prevent illness, but is also good for eye health. Research has shown that vitamin C can prevent cataract formation and slow macular degeneration. Although most fruits and vegetables contain vitamin C, the following foods are some of the best sources of the nutrient:
- Orange. One orange can provide enough vitamin C for a full day. It is better to get vitamin C from one whole orange than orange juice. This way, you can avoid the added sugar in orange juice.
- Yellow peppers. One large yellow bell pepper will provide 500% of the required daily intake of vitamin C. Bell peppers are easy to chop and snack on throughout the day.
- Dark green vegetables. Kale and broccoli contain a lot of vitamin C. With a glass of kale or broccoli, you will get enough vitamin C for the whole day.
- Give. Blueberries, strawberries, black berries, and raspberries are all good vitamin C choices.
Step 2. Eat foods rich in vitamin A
This vitamin helps improve your vision in the dark. Foods that are orange and yellow tend to be high in vitamin A. So make sure that you get plenty of vitamin A from your diet.
- Carrot. For years, carrots have been considered a food that provides good eyesight. Although carrots are not the only food that protects eyesight, carrots have a lot of vitamin A and are a good food for maintaining eyesight.
- Sweet potato. Sweet potatoes are another vitamin A-packed food and a delicious side dish to a variety of meals.
Step 3. Add zinc to your diet
Zinc helps produce melanin, the pigment that helps protect the eyes. There are several foods that contain lots of zinc in your diet.
- Shellfish. Lobsters, crabs, and oysters are high in zinc.
- Spinach and other green leafy vegetables. In addition to containing vitamin C, this vegetable also provides zinc needed to protect the eyes.
- Nuts. Cashews, peanuts, almonds, and walnuts are high in zinc. These foods are easy to snack on throughout the day.
Step 4. Include omega-3 fatty acids in your diet
These fatty acids are good for your health and improve nerve function thereby helping to improve the performance of nerves related to vision. The best sources of omega-3s are oily fish, such as salmon, sardines, and herring.
Step 5. Drink lots of water
One of the most common eye problems is dry eyes. While there are certain conditions that can cause dry eyes, you may just be dehydrated. Dehydration occurs in several forms, including decreased tear production. Try to increase your water intake to help keep your eyes from getting too dry.
Tips
- Always consult an ophthalmologist if you have eye problems.
- If you work at night, this may strain or strain your eyes. Use "f.lux", a screen protection software that helps you reduce eye strain. You can also use a screen protector like "Blue Light Shield".
