Content

• Steps
• Advice

Computers nowadays need computers, which means we spend a lot of time sitting in front of them. Unfortunately, this habit causes eye strain and damage. To avoid such consequences, you need to protect your eyes even when and not using a computer.

Steps

Part 1 of 3: Protecting Eyes while Using a Computer

1. 

   Sit far enough away from the computer screen. This distance is usually at least one arm length. To make sure the computer is in the correct position, try the test by touching the screen. If you can touch the screen while stretching your arms, you're sitting too close.

2. 

   
   
   Position the computer monitor 10-12 cm away from the eye level. Ideally, you should look down at the computer screen at a 15-20 degree angle. This will help ensure that the eyelids cover most of the pupils, thereby keeping the eyes healthy.

3. 

   
   
   Put references in the right place. Incorrect placement of books or paper while working can cause eye strain. The book / paper is placed too low, causing the eyes to focus every time you look at the book, resulting in eye strain. References should be placed on the keyboard and below the computer screen. Ideally, you should use a document support tool or book to lift the book / paper by a few centimeters and rest your eyes.

4. 

   
   
   Blink often. We usually blink 20 times per minute, but when we focus on the screen, the frequency drops to half. Therefore, there is a high risk of dry eyes when working with a computer. Since your body won't blink naturally, you have to adjust and force your eyes to blink.
   • Actively blink every 5 seconds.
   • If blinking distracts you, try taking a break from work. Every 20 minutes, you should stop looking at the computer screen for 20 seconds. This step helps to naturally blink and re-moisturize the eye.

5. 

   Adjust screen brightness. The screen should be illuminated to be compatible with the environment. If you work in a bright room, you can adjust the brightness; If there is dim light, lower the screen brightness. Even though the screen should be the brightest object in the room, do not set it to be brightest in a dark room.
   • Eyes will let you know if the screen is not properly illuminated. When your eyes feel stress, you should adjust the brightness to suit the working environment.

6. 

   Reduce screen glare. Ambient light can reflect off the screen and cause eye strain. There are many ways that you can use to reduce screen glare and keep your eyes healthy.
   • Keep computer screens clean. Dirt on the screen may reflect additional light to the eyes. Therefore, you should use specialized towels or spray to wipe dust regularly for the screen.
   • Avoid sitting in front of windows. Sunlight will reflect on the screen and shine on the eyes. If this is unavoidable, cover your window blinds to reduce glare.
   • Use low power lights. A desk lamp or wall light that is too bright will reflect on the computer screen. If the workplace has a high brightness, you should try switching to a lower wattage bulb.

7. 

   Take regular breaks. The American Ophthalmology Association recommends a 15-minute break every 2 hours looking at a computer screen. While resting, you should blink, close your eyes and allow your eyes to rest and regenerate moisture.
   • This is advice that both protects the eyes and is good for general health. Sitting too long is not good for your back, joints, posture and weight. Take some time off to relax and walk around to prevent the negative effects of sitting too long.

8. 

   Ask your ophthalmologist about specialty glasses. Some types of glass are specially colored to reduce the glare of the computer screen. Your eye doctor may recommend that you wear glasses to protect your eyes from a glare screen. These glasses are available in a prescription and over-the-counter form by a doctor.
   • Use only glasses specially designed to reduce computer glare. Reading glasses would not be helpful in this situation.

9. 

   Stop working if you experience computer eye strain / computer vision syndrome. Ophthalmologists use this term to describe the negative effects of long-term computer use. These symptoms do not last forever and will subside when you are away from your computer for a few hours. This can be uncomfortable and can lead to chronic eye problems if left untreated.
   • Symptoms include headache, eye fatigue, blurred vision, black or discolored eyes, shoulder and neck pain.
   • Following the instructions above can help you greatly reduce your risk of getting vision syndrome caused by using computers. Sometimes, however, it's best to take a break for your eyes.
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Part 2 of 3: Protect Your Eyes while Not Using a Computer

1. 

   Get an annual eye exam. The ability to see in everyday life will affect the extent and duration of eye damage caused by prolonged computer use. Illnesses like farsightedness, astigmatism, and poor eye focus can make computer-related eye fatigue syndrome worse. Your ophthalmologist may prescribe you to use corrective glasses to improve your vision and reduce the computer's effect on vision. In addition, your doctor may also recommend a variety of methods to protect your eyes while using a computer.

2. 

   Observe the rules for using the computer like when using a smartphone, tablet or watching TV. With the development of mobile electronics, more and more people are suffering from eye strain syndrome due to smartphone use. Therefore, you should follow the same rules when using your computer like when looking at other electronic screens: clean the screen, adjust brightness, rest and reduce glare. In addition, when using a mobile device, you can apply the following rules:
   • Keep the phone or tablet 40-45 cm from your face. Putting the mobile device too close will cause eye fatigue.
   • Many people often use the phone in bed and this is a bad habit. Remember, the screen is brighter than the environment will cause eye fatigue. Therefore, you should limit the use of phones in the bedroom. If used, at least set the brightness low to reduce eye fatigue as much as possible.

3. 

   Wear sunglasses. Ultraviolet rays from the sun can cause serious harm if the eyes are not protected. Sunlight can cause diseases like cataracts and degenerative retina or make it worse. It is best to buy and wear sunglasses when going in the sun. Be sure to purchase glasses that are labeled "ANSI" to make sure they meet the requirements of the US National Standards Institute and filter the required amount of UV light.

4. 

   Keep contact lenses. Old or unhygienic contact lenses can damage the eyes and even lead to serious eye infections. Proper eye care can protect your eyes from damage.
   • Clean the eyeglasses after each use with a cleaning solution recommended by an eye specialist.
   • Wash hands thoroughly before handling contact lenses. This step helps ensure that you don't get bacteria from your hands into the glass. In addition, you should wash your hands with mild, odorless soap to avoid putting chemicals and scents into the glasses and causing eye irritation.
   • Put on makeup after wearing contact lenses and remove makeup after taking out glasses.
   • Absolutely do not sleep with contact lenses, unless specially designed glasses can be worn while sleeping.

5. 

   Wear goggles or safety glasses when working with tools or chemicals. Small objects may cause damage if they get in the eyes. Whether working with electrical equipment, mowing lawns or chemical kitchen cleaning, you should wear appropriate eye protection. This step helps to ensure that the eyes are always safe and healthy. advertisement

Part 3 of 3: Protect Eyes through Diet

1. 

   Get plenty of vitamin C. Vitamin C not only helps prevent disease but is also good for eye health. Evidence shows that vitamin C can prevent cataracts and slow degeneration of the retina. Most fruits and vegetables contain vitamin C, but vitamin C is most abundant in:
   • Oranges. One orange helps to replenish the vitamin C needed for the whole day. You should get vitamin C from raw oranges instead of canned orange juice to avoid consuming added sugar in canned orange juice.
   • Yellow bell peppers. One large yellow bell pepper provides up to 500% of the daily requirement of vitamin C. Bell peppers are also easy to prepare and can be eaten as a snack throughout the day.
   • Dark green leafy vegetables. Broccoli and kale are especially rich in vitamin C. One cup of broccoli or kale provides enough vitamin C for the day.
   • Berry. Blueberries, strawberries, blackberries, and red raspberries are all great foods to help with vitamin C.

2. 

   Eat more foods rich in vitamin A. Vitamin A helps improve vision in the dark. Orange and yellow foods are often rich in vitamin A, so include them in your diet.
   • Carrots: Carrots have long been hailed as a food good for eyesight. While not the only food that benefits the eyes, carrots are rich in vitamin A and are great for maintaining eyesight.
   • Sweet potato. Sweet potatoes are also rich in vitamin A and can make a delicious side dish in meals.

3. 

   Add zinc to your diet. Zinc supports the production of melanin - the eye-protecting pigment. There are many foods that can help add zinc to your diet.
   • Shellfish. Lobster, crab and oysters contain high levels of zinc.
   • Spinach (spinach) and other green leafy vegetables. Besides vitamin C, these vegetables also help in supplementing the amount of zinc needed to protect eyes.
   • Nuts. Cashews, peanuts, almonds and walnuts are all rich in zinc. You can eat these nuts as snacks throughout the day.

4. 

   Add omega-3 fatty acids to your diet. These are fatty acids that are good for overall health. They help improve nerve function, thereby improving the ability of nerves involved in the eyes. The best sources of omega-3s are fatty fish like salmon, sardines, and herring.

5. 

   Drink a lot of water. Dry eye is one of the most common eye problems. Dry eyes can be caused by many diseases, but it can also be caused by lack of water in the body. Dehydration has many symptoms, including decreased tear flow. Drink more water to see if it helps to reduce dry eyes. advertisement

Advice

• Always talk to your ophthalmologist for vision problems.
• Working late at night can make eyes tired. You can install screensaver software like "f.lux" to reduce eye strain. Alternatively, you can use a screen protector, eg brand "Blue Light Shield".