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How to Protect Your Eyes While Using a Computer

February 6, 2024 by admin Category: How To

You are viewing the article How to Protect Your Eyes While Using a Computer  at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.

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This article was co-written by Theodore Leng, MD. Dr. Leng is a licensed ophthalmologist and eye and retinal surgeon at Stanford University. He completed a research program in eye and retinal surgery at Stanford University in 2010.

There are 15 references cited in this article that you can view at the bottom of the page.

This article has been viewed 5,489 times.

Most of today’s occupations require the use of computers, which means we will spend a lot of time sitting in front of them. Unfortunately, this habit causes eye strain and damage. To avoid that consequence, you need to protect your eyes even when and not using the computer.

Table of Contents

  • Steps
    • Protect Your Eyes While Using a Computer
    • Protect Your Eyes When Not Using the Computer
    • Protect Your Eyes Through Diet
  • Advice

Steps

Protect Your Eyes While Using a Computer

Image titled Protect Your Eyes when Using a Computer Step 1

Image titled Protect Your Eyes when Using a Computer Step 1

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Sit far enough away from the computer screen. This distance is usually at least an arm’s length. To make sure the computer is in place, try checking by touching the screen. If you can reach the screen with your arms outstretched, you’re sitting too close. [1] X Research Source
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Image titled Protect Your Eyes when Using a Computer Step 2

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Place your computer screen 10-12 cm away from your eyes. Ideally, you should look down at your computer screen at an angle of 15-20 degrees. This helps ensure that the eyelids cover most of the pupil, thereby keeping the eyes healthy. [2] X Trusted Source American Optometric Association Go to Source
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Put the reference in the right place. Improper placement of books or paper while working can cause eye strain. Book/paper placed too low causes eyes to refocus every time you look at the book and leads to eye strain. References should be placed on the keyboard and under the computer screen. Ideally, you should use a document or book holder to lift the book/paper by a few centimeters and give your eyes a break. [3] X Trusted Source American Optometric Association Go to Source[4] X Trusted Source University of Rochester Medical Center Go to Source
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Blink often. We usually blink 20 times per minute, but when we focus on the screen, this frequency is cut in half. Therefore, the eyes are also at high risk of drying out when you work at the computer. Since your body won’t blink naturally, you have to self-regulate and force your eyes to blink. [5] X Research Sources

  • Actively blink every 5 seconds.
  • If blinking distracts you, try taking a break while working. Every 20 minutes, you should stop looking at the computer screen for 20 seconds. This step helps the eyes blink naturally and re-hydrates the eyes.
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Image titled Protect Your Eyes when Using a Computer Step 5

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Adjust screen brightness. The display should be illuminated in accordance with the environment. If working in a bright room, you can increase the brightness; If the room is dimly lit, lower the screen brightness. Although the monitor should be the brightest object in the room, you shouldn’t set it to be the brightest in a dark room. [6] X Research Sources

  • Your eyes will tell you if the screen is not properly lit. When the eyes feel strain, you should adjust the brightness to be compatible with the working environment.
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Reduce screen glare. Ambient light may reflect on the screen and cause eye fatigue. There are many ways that you can reduce screen glare and keep your eyes healthy.

  • Keep your computer screen clean. Dirt on the screen can reflect extra light to the eyes. Therefore, it is recommended to use a cloth or specialized spray to regularly dust the screen. [7] X Research Sources
  • Avoid sitting in front of the window. Sunlight will reflect on the screen and hit the eyes. If unavoidable, cover window blinds to reduce glare. [8] X Trusted Source American Optometric Association Go to Source
  • Use low wattage lights. Too bright desk or wall lights will reflect on the computer screen. If your workplace has high brightness, you should try switching to a lower wattage light bulb. [9] X Trusted Source American Optometric Association Go to Source
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Image titled Protect Your Eyes when Using a Computer Step 7

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Take regular breaks. The American Optometric Association recommends taking a 15-minute break after every 2 hours of looking at a computer screen. While resting, you should blink, close your eyes and let your eyes rest and re-hydrate. [10] X Trusted Source American Optometric Association Go to Source

  • This is advice that both protects your eyes and is good for your general health. Sitting for too long is not good for your back, joints, posture and weight. You should take time off to relax and walk around to prevent the negative effects of sitting for too long.
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Image titled Protect Your Eyes when Using a Computer Step 8

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Ask your ophthalmologist about specialty lenses. Some types of glass are specially tinted to reduce the glare of the computer screen. Your eye doctor may recommend wearing glasses to protect your eyes from screen glare. These lenses are available in prescription and over-the-counter forms. [11] X Trusted Source American Optometric Association Go to Source

  • Use only glasses specially designed to reduce computer glare. Reading glasses won’t help in this situation. [12] X Research Source
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Stop working if there is eye strain from computer use/computer vision syndrome. Ophthalmologists use this term to describe the negative effects of long-term computer use. These symptoms don’t last forever and should subside once you’re away from the computer for a few hours. This can be uncomfortable and can lead to chronic eye problems if left untreated. [13] X Trusted Source American Optometric Association Go to Source

  • Symptoms include headache, eye strain, blurred vision, black or discolored eyes, and shoulder and neck pain.
  • Following the guidelines above can greatly reduce your risk of computer vision syndrome. However, sometimes the best way is to give your eyes a break.

Protect Your Eyes When Not Using the Computer

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Image titled Protect Your Eyes when Using a Computer Step 10

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Get an annual eye exam. The ability to see in everyday life will impact the extent and duration of eye damage caused by prolonged computer use. Conditions such as farsightedness, astigmatism, and poor focus can make computer-induced eye strain worse. [14] X Trusted Source American Optometric Association Go to Source Your ophthalmologist can prescribe corrective lenses to improve your vision and reduce the impact of computers on your vision. In addition, your doctor may also recommend various methods to protect your eyes while using the computer.
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Image titled Protect Your Eyes when Using a Computer Step 11

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Follow the same rules when using a computer as when using a smartphone, tablet or watching television. Along with the development of mobile electronic devices, more and more people suffer from eye strain syndrome caused by using smartphones. [15] X Trusted Source American Optometric Association Go to source You should therefore follow the same rules when using your computer as you would when looking at other electronic displays: clean the screen, adjust the brightness, rest and reduce glare. In addition, when using a mobile device, the following rules may apply: [16] X Research Sources

  • Hold your phone or tablet 40-45 cm away from your face. Placing a mobile device too close can cause eye fatigue.
  • Many people often use their phones in bed and this is a bad habit. Remember, a screen with a higher brightness than the environment causes eye fatigue. Therefore, you should limit the use of phones in the bedroom. If using, at least turn the brightness down to low to help reduce eye fatigue as much as possible.
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Image titled Protect Your Eyes when Using a Computer Step 12

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Wear sunglasses. Ultraviolet rays from the sun can cause serious damage if the eyes are not protected. Sunlight can cause conditions like cataracts and retinal degeneration or make it worse. It is best to buy and wear sunglasses when going out in the sun. Note that you should buy glasses labeled “ANSI” to ensure that the glasses meet the requirements of the American National Standards Institute and filter the required amount of ultraviolet rays. [17] X Research Source
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Image titled Protect Your Eyes when Using a Computer Step 13

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Maintain contact lenses. Old or unhygienic contact lenses can damage your eyes and even lead to serious eye infections. Proper eyewear care can protect your eyes from damage. [18] X Research Sources

  • Clean eyeglasses after each use with a cleaning solution recommended by an ophthalmologist.
  • Wash your hands before handling contact lenses. This step helps ensure that you don’t introduce bacteria from your hands onto the glass. In addition, it is recommended to wash your hands with a mild, unscented soap to avoid introducing chemicals and scents into the glasses and causing eye irritation.
  • Make-up after wearing contact lenses and remove make-up after removing lenses.
  • Never wear contact lenses to bed, unless specially designed to be worn while sleeping.
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Image titled Protect Your Eyes when Using a Computer Step 14

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Wear goggles or safety glasses when working with tools or chemicals. Small objects can cause injury if they get in the eyes. Whether working with electrical equipment, mowing the lawn, or cleaning the kitchen with chemicals, you should wear appropriate eye protection. This step helps to ensure that your eyes are always safe and healthy. [19] X Research Source

Protect Your Eyes Through Diet

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Image titled Protect Your Eyes when Using a Computer Step 15

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Add a lot of vitamin C. Vitamin C not only helps prevent diseases but is also very good for the health of the eyes. Evidence suggests that vitamin C can prevent cataracts and slow retinal degeneration. [20] X Trusted Source American Optometric Association Go to the source Most fruits and vegetables contain vitamin C, but vitamin C is most abundant in: [21] X Research Sources[22] X Research Sources

  • Orange. An orange helps replenish the amount of vitamin C needed for the whole day. You should get vitamin C from fresh oranges instead of canned orange juice to avoid consuming added sugar in canned orange juice.
  • Yellow bell pepper. One large yellow bell pepper provides up to 500% of the daily vitamin C requirement. 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 is also enough to provide the vitamin C needed for the whole day.
  • Berry. Blueberries, strawberries, blackberries, and red raspberries are great sources of vitamin C.
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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. [23] X Research Sources

  • Carrots. Carrots have long been hailed as a food good for eyesight. Although not the only food that benefits eyes, carrots are rich in vitamin A and are excellent foods for maintaining eyesight.
  • Sweet potato. Sweet potatoes are also rich in vitamin A and can be made as a delicious side dish in a meal.
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Image titled Protect Your Eyes when Using a Computer Step 17

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Add zinc to your diet. Zinc supports the production of melanin – the pigment that protects the eyes. [24] X Trusted Source American Optometric Association Go to the source There are many foods that help add zinc to the diet. [25] X Research Sources

  • Shellfish. Lobsters, crabs and oysters contain high levels of zinc.
  • Spinach (spinach) and other green leafy vegetables. Besides vitamin C, these vegetables also help supplement the amount of zinc needed to protect the eyes.
  • Seeds. Cashews, peanuts, almonds and walnuts are all rich in zinc. You can eat these nuts as snacks throughout the day.
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Add omega-3 fatty acids to your diet. These are fatty acids that are good for overall health. They help improve nerve function, which in turn improves the ability of the nerves involved in the eyes. The best sources of omega-3s are fatty fish such as salmon, sardines, and herring. [26] X Trusted Source American Optometric Association Go to Source
  • Image titled Protect Your Eyes when Using a Computer Step 19

    Image titled Protect Your Eyes when Using a Computer Step 19

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    Drink a lot of water. Dry eye is one of the most common eye problems. Dry eyes can be caused by many diseases but can also be caused by a lack of water in the body. Dehydration has many manifestations, including decreased tear flow. You should drink more water to see if it helps with dry eyes. [27] X Research Source
  • Advice

    • Always talk to your eye doctor about vision problems.
    • Working late at night can make your eyes tired. You can install screensavers like “f.lux” to reduce strain on your eyes. Alternatively, you can use a screen protector, for example of the brand “Blue Light Shield”.
    X

    This article was co-written by Theodore Leng, MD. Dr. Leng is a licensed ophthalmologist and eye and retinal surgeon at Stanford University. He completed a research program in eye and retinal surgery at Stanford University in 2010.

    There are 15 references cited in this article that you can view at the bottom of the page.

    This article has been viewed 5,489 times.

    Most of today’s occupations require the use of computers, which means we will spend a lot of time sitting in front of them. Unfortunately, this habit causes eye strain and damage. To avoid that consequence, you need to protect your eyes even when and not using the computer.

    Thank you for reading this post How to Protect Your Eyes While Using a Computer at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.

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