Eye Care Tips for Adults and Office Goers

 

Taking care of your eyes is crucial, especially for adults and office-goers who spend extended periods of time in front of computer screens. Read along to learn different eye care tips that will help adults and office-goers to help maintain healthy eyes and optimum vision:

Follow the 20-20-20 rule:

This is one of the best eye care tips you can follow for good eye health. Every 20 minutes, take a 20-second break and focus your gaze on an object at least 20 feet away (Blehm, C., Vishnu, S., Khattak, A., Mitra, S. and Yee, R.W., 2005. Computer vision syndrome: a review. Survey of ophthalmology, 50(3), pp.253-262). This helps reduce eye strain caused by prolonged screen time and gives your eyes a chance to relax. For more insights on this, follow DocTube.

Adjust your workstation

Ensure your computer screen is positioned at eye level, about arm's length away from your face. Adjust the brightness and contrast of your screen to reduce eye strain. Position your chair and desk ergonomically to maintain a comfortable and proper posture.

Use proper lighting

Avoid excessive glare on your screen by positioning your workstation away from direct sources of light. Use blinds, curtains or shades to control natural light, and consider using an anti-glare screen filter on your computer monitor.

Blink frequently

 Staring at screens can lead to decreased blinking, resulting in dry eyes. Make a conscious effort to blink frequently to keep your eyes moist and prevent dryness.

Practice proper screen settings

Adjust the font size, contrast and brightness settings on your computer to ensure optimal visibility and reduce strain on your eyes. Use larger fonts for easier reading and consider using dark text on a light background.

Take regular breaks

In addition to the 20-20-20 rule, take regular short breaks from your screen. Stand up, stretch and move around to improve blood circulation and relieve eye and body fatigue.

Maintain good eye hygiene

Keep your eyes clean by washing your hands before touching your eyes (Rhodes, L.A., Huisingh, C.E., McGwin Jr, G., Mennemeyer, S.T., Bregantini, M., Patel, N., Saaddine, J., Crews, J.E., Girkin, C.A. and Owsley, C., 2016. Eye Care Quality and Accessibility Improvement in the Community (EQUALITY): impact of an eye health education program on patient knowledge about glaucoma and attitudes about eye care. Patient related outcome measures, pp.37-48). Avoid rubbing your eyes, as it can lead to irritation and potential infections.

Stay hydrated

Drink plenty of water throughout the day to maintain overall hydration, including your eyes. Dehydration can contribute to dry eyes and discomfort.

Use artificial tears

If you experience dryness or discomfort, use lubricating eye drops or artificial tears to keep your eyes moist. Consult an eye care professional for suitable options.

Get regular eye check-ups

Schedule regular comprehensive eye exams with an optometrist or ophthalmologist to monitor your eye health and address any potential issues promptly.

In addition to these eye care tips, is important to consult an eye care professional for personalized advice based on your specific needs and eye health to ensure long-term good vision and eye health.

Smoking

Smoking is detrimental to overall health, including eye health. It increases the risk of developing eye conditions such as cataracts, macular degeneration and optic nerve damage (Brûlé, J., Tousignant, B., Marcotte, S. and Moreau, M.C., 2018. Smoking and the eye: What Québec teenagers know and fear. Clinical and Experimental Optometry, 101(1), pp.73-76). Quitting smoking significantly improves your overall eye health.

Rubbing your eyes

Rubbing your eyes vigorously can lead to irritation, potential injury and the spread of bacteria. If your eyes are itchy or irritated, use a clean tissue or eye drops to alleviate discomfort instead of rubbing.

Ignoring eye protection

Protect your eyes from potential injuries by wearing appropriate eye protection when engaging in activities that pose a risk, such as sports or while working with hazardous materials.

Poor nutrition

A balanced diet rich in fruits, vegetables, and nutrients, such as omega-3 fatty acids, vitamin C, vitamin E, and zinc can support good eye health. Avoid excessive consumption of processed foods, sugary snacks, and unhealthy fats, as they can negatively impact overall health, including eye health.

Using expired or inappropriate eye care products

Pay attention to the expiry dates of your eye drops, contact lens solutions and other eye care products. Using expired or inappropriate products can lead to eye irritation and potential infections.

 

What is the best way to adjust brightness and contrast settings to reduce eye strain?

 

   

To prevent eye strain while reading, increase the contrast and adjust brightness accordingly. The more distinguishable the text is from the surroundings, the more the eyes are relaxed. This helps in reducing eyestrain.

 

 

Do over-the-counter eye drops help in managing dry eyes?

 

   

Over-the-counter eye drops and artificial tears are effective in preventing and relieving dry eyes. This helps in keeping the eyes well-lubricated and prevents recurrence of dry eyes.