It’s undeniable that over 50% of the Thai population uses computers regularly for work or study, often for 8-10 hours a day. With smartphones also playing a significant role in daily life, our eyes get little to no rest. Long-term habits of extended screen time can lead to eye issues like eye strain, dry eyes, headaches, and neck pain. Therefore, it’s essential to take care of our eyes. Here are some simple ways to protect your vision.
Use your eyes mindfully when working on a computer
For those who cannot avoid using computers for more than 8-10 hours a day, here are some tips:
- Avoid wind exposure: Don’t sit near fans or air conditioning while using the computer. Make a habit of blinking frequently, especially when your eyes feel irritated. If irritation persists, artificial tears can help alleviate discomfort.
- Take regular breaks: Every 30 minutes, look away from the screen and focus on a distant object, like outside the window, for at least 3-5 minutes. This can help reduce eye strain and blurriness.
- Adjust screen brightness: Screen brightness should be set to a comfortable level that doesn’t cause dry or irritated eyes. Avoid overly bright settings.
Limit social media use
Social media can enhance our lives but can also cause problems, particularly for our eyes exposed to bright screens. Try to put down your smartphone or tablet and limit usage to one hour at a time, followed by at least one hour away from the screen. Always use these devices in well-lit areas and adjust text size for easy reading.
Reward your eyes
To nourish your eyes, choose a diet rich in beneficial nutrients. Research indicates that vitamin A aids vision and helps prevent dry eyes. Regularly consume antioxidant-rich fruits and vegetables, such as spinach, carrots, kale, pumpkin, mangoes, papayas, and various berries like strawberries, cranberries, raspberries, and blackcurrants. Berries contain anthocyanins that can reduce eye fatigue, improve night vision, and enhance blood circulation in capillaries.
Maintain overall health
In addition to eye care, overall health is vital. Ensure adequate rest and regular exercise to improve blood circulation to the eyes. When outdoors or driving, wear sunglasses for protection.
Regular eye checkups
For optimal vision and comfort at work, regular eye examinations are essential, especially for those experiencing vision issues, dry eyes, or frequent discomfort. Early detection and treatment of eye conditions can significantly improve your quality of life. Some eye diseases do not show symptoms until they become severe, making timely checkups crucial. It is recommended to have a comprehensive eye exam at least every two years, and annually after age 40, as the risk of eye diseases increases with age, such as glaucoma, which is more common in those over 40.
