Eye care tips for office workers in the winter

Reducing computer sitting time, adjusting sitting posture, arranging appropriate lighting, massage and eye hygiene . are tips to limit refractive errors, fatigue and dry eyes for office people.

80% is the proportion of office circles participating in the online eye care program organized by Vnexpress on November 10. According to Dr. Le Phuoc Quang Huy - Deputy Director of Hitec Eye Hospital, between 25% and 40% of office people suffer from eye refractive errors, mostly nearsightedness. The proportion of people with computer vision syndrome (CVS) with symptoms of fatigue, dry eyes, even doubled this figure. Without proper care, symptoms are usually more severe during the cold season.

Follow the steps below to protect your eyes:

Adjust sitting posture

According to Dr. Huy, one of the causes affecting the eyes of office workers is the sitting posture. Characteristics of false posture identification, is the expression of eyestrain, dizziness and neck spine aches at the end of range. In the long term, the eyes are at risk of nearsightedness or rapid increase in myopia.

The sitting posture makes the eyes quickly ache and fatigue

Dr. Huy advised, eyes should only look at computers for up to 8 hours a day. To avoid eye strain and cervical spine, the desk or computer monitor should be 15 - 20 degrees above the horizontal plane. The distance from the eye to the screen is not shorter than the length of one arm (from the elbow to the palm).

Arrange appropriate lighting

The light is weak, too strong or the light is yellow, the eyes must be much regulated. The effective option is to combine natural and artificial light in the workplace to protect the eyes. It is recommended to use low-power, brass-mounted lamps to limit glare from overhead lights. Do not sit in the opposite direction of the air conditioner to avoid dry eyes.

To minimize reflected light from a computer, it is possible to upgrade the monitor or wear reflective glass. Using large font sizes when writing text, regularly wipe dirt on the screen to increase the sharpness of the text.

Massage your eyes regularly

After about 40 - 45 minutes of work, you should close your eyes for 2-3 minutes and massage the area around your eyes for about 5 minutes for better blood circulation. This helps the eye recover faster, avoiding fatigue fatigue.

The right way to massage your eyes is to gently rotate your eyes with your fingers; Gently rub the upper eye area and the lower eyes; Use your hand between your eyebrows. Hands should be washed before massaging to avoid eye infections.

Also, drink plenty of water, about 2 liters and sleep at least 7 hours a day to keep your eyes healthy.

Cleaning eyes and eye tools

When going out on the road, you should wear protective eyewear to avoid wind and cold air drying your eyes. Artificial tears (eye drops) can be used to clean dirt and enhance eye regulation. When wind oil, eye cleanser, irritants . fall into the eyes, wash with clean water for about 10-15 minutes.

Winter wind and cold air easily dry your eyes, even makeup mascara

Dr. Huy noted that wearing contact lenses has a higher aesthetic effect than regular glasses, but it is easy to cause eye infections, which can cause serious complications and permanent vision reduction. Therefore, you should strictly follow the glass hygiene steps recommended by the manufacturer. In addition, you also need to remove eye makeup and clean makeup tools such as mascara, pen, eyeshadow brush . before going to bed.

Nutritional supplement for eyes

According to Pharmacist Nguyen Thu Huong, 75% of office workers suffer from dry eyes due to continuous contact with the computer, reducing the frequency of blinking, leading to dry tear film in front of the cornea. In addition, the blue light emitted from the blue light with a wavelength of 400nm - 500nm also greatly affects retinal cells. According to research results of Gifu Pharmaceutical University (Japan) carried out in monkeys, green light can destroy 80% of retinal cells.

Pharmacists recommend, office workers should supplement foods rich in eye nutrients and be able to resist blue light rays, such as carrots, bell peppers, tomatoes, gac, fish fat, yolk Chicken eggs . In addition, there should be a reasonable relaxation regime, strengthening outdoor activities, limiting alcoholic drinks.

Periodic eye exam visits

When you see the symptoms of refractive errors such as narrowing your eyes to see the words, seeing letters and objects is blurred, dry and eyestrain, red swelling, blepharitis, . should go to the eye doctor and re-examination every 6 months.

If diagnosed with refractive errors, you need to wear the right number of glasses. Dr. Huy warns, not wearing the right glasses can increase the fastness, fast eye fatigue at work . For office workers over 40 years old, eyes often have symptoms of impairment, fatigue more than people young. Therefore, this group of people should go to change glass after about 5 years.