How to maintain eye health for office workers

On average, an office worker stares at a computer screen for more than 8 hours every day. This behavior is even exacerbated by the lack of awareness about how to maintain eye health.

In fact, office workers are very vulnerable to eye problems related to computer use. Symptoms include headaches, blurred vision, and tired, red, dry, or twitching eyes.

Here are some ways you can do to prevent it:

1. Take a short break

Staring at the computer screen continuously can cause tired eyes and stiff neck muscles, shoulders, and back. Resting for a while can prevent you from this condition.

The easiest way to get used to is to follow the 20-20-20 rule. Every 20 minutes, shift your gaze to an object at a distance of 20 feet (6 meters) for 20 seconds.

2. Adjust the room lighting

Bright light coming from lights or sunlight can make the eyes become tense. When using a computer, the ideal ambient light is only half of the computer screen light that you use.

You can reduce exposure to sunlight by installing curtains. Try to keep the window next to you, not in front or behind. Also, avoid using lights that are too bright.

3. Adjust the computer screen display

Your eyes are fixed on the computer screen for hours, almost every day. So, your computer screen must be arranged in such a way as not to make the eyes get tired quickly.

Here are some settings that you need to adjust

• The screen brightness level needs to be adjusted to match the environment. If the white color on the computer screen appears radiating, it means the light you are using is too bright.
• Color temperature consisting of red and blue light. Blue light has short waves and makes the eyes get tired quickly. Try reducing it so you can look at the computer screen more comfortably.
• Contrast and size of the text, especially when you are reading a long document. Use black text on a white background so the eyes don't get tired quickly when reading it.

4. Blink more often

When you look at the computer screen, you will blink less often. Most people also only blink partially while working while looking at a computer screen. In fact, blinking can moisturize the eye and prevent dryness and irritation.

You can protect your eyes from irritation from using a computer in a simple way. Every 20 minutes, do it 10 times slowly. Repeat this routine and your eyes will remain moist.

5. Eat a balanced nutritious food

Eye health depends on what you eat. Nutrients needed by the eye include omega-3 fatty acids, zinc, lutein, vitamin C and vitamin E. You can get them from the following foods:

• Dark green vegetables like spinach and kale
• Oily fish like salmon and tuna
• Citrus fruits like oranges
• A source of protein other than meat, such as eggs and beans

6. Wear special glasses

Special glasses will protect the eyes from excessive light exposure so you can work more comfortably. To protect the eyes from the effects of blue light, use special anti-radiation or photochromic glasses.

You can also use bifocal or progressive lenses, because the lenses in ordinary glasses are not optimal enough for the distance between the eyes and the computer screen. If you don't know the right type of glasses, consult this doctor.

7. Checking eye condition regularly

Regular eye examinations are useful for detecting vision problems as early as possible. Do an eye check at least once every year, especially if you use the computer frequently.

During the examination, explain to the doctor about your routine when working using a computer. Tell us how often you use the computer and the distance between your eyes and the screen each time you use it.

There are still many office workers who ignore the importance of eye health without knowing the complications that lurk. In fact, vision problems due to computer use can cause permanent eye damage.

Therefore, make sure your eyes get enough rest while working in the office. Make your eyes rest a routine so that you are getting used to applying them.