Work, study, meetings — today everything takes place behind the monitor screen. Of course, this is a colossal load on the eyes. Is it possible to maintain good eyesight while working at a computer? Quite!
Our eyelids work hard all day: 10,000 strokes keep our eyes moist. Alas, intently looking at the screen, we sometimes forget to blink. One of the consequences of long hours of work behind the monitor — computer vision syndrome (CCS). 40% of users suffer from it.
Signs of GLC:
- tearfulness or dry eyes,
- increased sensitivity to light.
It is also possible to reduce visual acuity, the appearance of a veil before the eyes, double vision, blurred image contours. At risk are users who enter information into a computer. Those who simply read from the screen suffer less.
How can you protect your eyesight? We have compiled recommendations from experts that will help maintain eye health and prevent visual impairment.
1. Take breaks for light exercise
To prevent GLC, take a break every hour: look out the window or at objects distant from you, do five-minute eye exercises.
- Tracks for hours. Close your eyes and imagine the clock face — follow the movement of the second hand with your eyes. Repeat the exercise in reverse. So the muscles of the eyes perform movements that are different from those that you make when looking at the monitor.
- Shoot with your eyes. Direct your gaze according to the scheme “to the corner, to the nose, to the object” 10 times, first with open eyes, and then with closed eyes. Move your eyes to the extreme left, then to the extreme right, repeat 10 times. And between exercises, blink 15-20 times.
- Dive into darkness. To relieve eye strain, use a method called «palming» (the term comes from the English word palm — palm). Close your eyes with clean warm palms, relax as much as possible and try to see complete darkness before your eyes …
2. Create special conditions for working at a computer
Of course, working conditions are important. The monitor should be at arm’s length — 50-70 cm from the eyes. It is better to watch TV sitting at a distance of at least 4 meters.
Make sure that the air in the room is not dry. Keep eye drops on hand just in case. When working in the evening, turn on the side light (lamp or nightlight), and provide more natural light during the day.
Remember about hygiene. Do not three eyes with unwashed hands, so as not to infect. Keep in mind: there are more bacteria on a computer keyboard than anywhere else.
Also, do not forget to spend at least 30 minutes a day in the fresh air without glasses and contact lenses. This will help relieve stress from the eyes and relax in principle.
3. Protect yourself from UV exposure
On the street in clear weather, do not forget about sunglasses: not only UV rays are dangerous for the eyes, but also too bright light. This rule seems unimportant to you, because sunglasses do not affect the work in front of the monitor? However, it is important in the long term: such glasses prevent eye damage, delay the development of retinal diseases. But for long-term work at the monitor, be sure to get a pair of glasses for a computer with UV protection. So the eyes will be less strained.
4. Be in touch with your doctor
Once a year, you should visit an ophthalmologist: he will check visual acuity and assess the general condition of the eyes. Modern devices help to detect such serious pathologies as cataracts or keratitis at the earliest stages. This allows you to keep the situation under control: for example, by instilling special drops in your eyes, you can slow down the development of the disease or the subsequent loss of vision.
If you feel «sand» or pain in the eyes, discharge or redness bother you, do not put off a visit to the doctor. Another reason for examination is a change in the field of view, “flies” before the eyes.
5. Add eye health foods to your diet
You probably know how beneficial carrots and blueberries are for the eyes. Yes, they have a lot of what we need beta carotene and antioxidants. But that’s not all. Lettuce and eggs contain lutein and zeaxanthin, which reduce the risk of age-related retinal degeneration.
With visual impairment, the concentration of zinc in the retina decreases. Don’t be deficient in this micronutrient! There is a lot of it in beef, liver, seafood.
Berries, fruits and vegetables rich in vitamin Cprotect the eye from macular degeneration — a group of retinal diseases in which central vision is impaired. Vitamin E (its daily rate is contained in a handful of almonds) protects cells from aging.
Be sure to include fatty fish in your diet. They have many useful omega-3 fatty acids, in particular DHA, the lack of which causes dry eyes. It will not be superfluous to take vitamin preparations, but before that you should consult a doctor.
READ ALSO: Diet for the brain: expert advice
The opinion of the editors may not coincide with the opinion of the author of the article.