Top 10 Ways to Prevent Vision Disorders from Prolonged Computer Use You Need to Know

Working with computers for extended hours can easily lead to eye strain and overload, resulting in vision problems. Regularly consuming eye supplements is a proven method to protect the eyes and prevent eye disorders, especially visual disturbances.

• Eye supplements improve eye health: They provide essential nutrients and vitamins, helping your eyes stay healthy and improving vision.
• Eye supplements help prevent eye diseases: They reduce the risk of conditions like eye fatigue, excessive tear production, and even myopia.
• Eye supplements support those with existing eye conditions: They can slow the progression of myopia, preventing rapid deterioration and reducing the need for costly treatments and surgeries. Additionally, they help improve the function of eyes affected by cataracts, astigmatism, etc., leading to better vision overall.

When using a computer, we often blink less than usual (only about 2/3 of the normal blink rate), leading to dry eyes. Therefore, it’s important to focus on blinking more frequently. If the eyes become too dry, artificial tears or eye drops can be used as needed. Most importantly, pay attention to the position of your screen. The screen should be placed 50 to 60 cm away from your eyes, with the center of the screen positioned 10 to 20 cm below eye level, as our eyes function best when we glance downwards, similar to reading a book or working on something close. If typing, position the document between the keyboard and the screen, or use a clip to keep the document upright and close to the screen.

Eye strain often occurs when the eyes are exposed to high-intensity light, which can quickly lead to fatigue. To combat this, when using a computer, the surrounding light should be reduced by half compared to normal. You can block out sunlight by pulling the curtains. It's essential to adjust the room's lighting so it's neither too bright nor too dim. Ensure that sunlight and room lighting don't reflect off the screen and into your eyes. You can also consider using a screen filter to reduce glare. Here are some suggestions:

• Reduce the number of overhead lights or fluorescent lights in use
• Replace all lights in the area with ones that have lower brightness
• If possible, place your computer screen next to a window. Avoid sitting directly in front of or with your back to the window.
• Try using a standing lamp with a shade to reduce glare.
• Consider replacing standard fluorescent lights with full-spectrum fluorescent lights in the office for more comfortable lighting.

Poor sitting posture can also contribute to eye fatigue. Adjust the chair's height so that your feet comfortably touch the floor while sitting. Additionally, if you have to sit for long hours at the office, develop the habit of taking a 10-minute break every hour. During this time, stand up, move around, and stretch your arms, legs, back, neck, and shoulders to relieve tension and prevent muscle fatigue.

Issues caused by screen flickering are more likely to occur if the refresh rate of your computer monitor is below 75Hz. If you're using a CRT monitor, adjust the refresh rate to the highest possible setting. However, the most effective way to reduce eye strain is by switching from a CRT monitor to an LED screen with an anti-glare surface. When purchasing a new LED monitor, choose one with the highest resolution possible. Additionally, a larger monitor can help reduce eye strain. For desktop computers, opt for a screen with at least a 19-inch diagonal (approximately 48cm).

Important screen settings to adjust:

• Brightness: Adjust the screen's brightness to match the ambient light in your workspace.
• Font size and contrast: Ensure that the text on the screen is the right size and contrast, especially when reading or typing long documents. Typically, black text on a white background offers the best readability.
• Color temperature: This term describes the visible light spectrum emitted by the screen. Blue light, with its shorter wavelength, is linked to more eye strain than longer wavelengths like red or orange. Lowering the color temperature of the screen reduces blue light emission, making it more comfortable for your eyes during extended use.

Adding essential nutrients to support eye health and enhance visual resilience:

• Vitamin A: This antioxidant protects the eyes, supports the health of the cornea and mucous membranes, and helps form visual pigments for better night vision.
• B Vitamins: These vitamins boost eye cell metabolism, maintain healthy vision, and prevent symptoms like blurry vision, eye fatigue, and excessive tearing.
• Trace elements: Zinc, magnesium, iron, etc. nourish and strengthen the eyes, improving vision. Omega-3 fatty acids (DHA & EPA) help combat macular degeneration, reduce dry eyes, and promote brain development, especially in children.
• Natural nutrients that protect the lens and retina: Opt for natural products that naturally increase Thioredoxin synthesis, protecting the lens and retina, the two most critical parts of the eye.

The reflected light from your computer screen is a major cause of eye strain. To combat this, consider buying a computer with an anti-glare screen. Additionally, painting walls with a matte finish dark color can help reduce glare. If you wear glasses, opt for lenses with an anti-reflective (AR) coating, which reduces glare by minimizing the amount of light reflected off both the front and back of the lenses.

Regular eye checkups are crucial for preventing or addressing early vision problems, including eye fatigue. If you haven't had an eye exam in the past year, make time for one as soon as possible. During your visit, discuss your computer and screen usage habits with the ophthalmologist, both at work and at home. You can also measure the distance from your eyes to the screen beforehand to help streamline the exam process. Consider this a necessary step to not only improve your vision but also prevent further eye strain or visual disorders.

For maximum comfort when working long hours with a computer, consider asking your optometrist for special glasses designed for frequent computer users. These glasses are especially beneficial for people who use bifocal or progressive lenses, as these lenses often don’t optimize the distance from the screen to the eyes.

This is even more crucial if you wear contact lenses, as using them while working on a computer for extended periods can significantly worsen dry eye symptoms. If you have a refractive error, it's important to wear glasses when using a computer, as conditions like farsightedness, astigmatism, or nearsightedness can cause eye strain if not properly corrected.

If you're over 40, it's even more important to wear glasses when working with a computer. Opt for lenses with anti-reflective coatings to reduce the light reflected from both sides of the lenses, which can alleviate visual fatigue. You might also want to consider photochromic lenses, which adjust to light conditions and can reduce blue light exposure from the screen. Discuss with your optometrist for further recommendations on these specialized lenses.