Visual hygiene

In modern society, people are more and more under pressure of work. Civil servants and students are glued to work as well as computer screens, reading and learning nearly three times as much as their fathers.

On the other hand, the visual system is ' designed ' to look away, not all day close, so it is almost inevitable that this results in overloaded vision system, fatigue, eye strain easy to appear and increase myopia. Care and education about visual hygiene for everyone is very necessary.

Common visual problems due to near vision overload are:

- Eye fatigue.
- Headache.
- Blurred vision (distant vision and especially near vision).
- Reduces visual function.

Solution:

-Visual rest at the same time

This is a relatively simple action but quite effective to relieve stress by looking for too long. Do not do anything to mobilize vision for more than 45 minutes, taking breaks every 45 minutes to help your mind relax, reduce stress then you will work more effectively.

- If the computer is processing information or downloading, do not stare at the screen but look far away.

- If the surrounding image is blurred, the eyes should stay longer.

- Although I just stood up to walk around, it also helped my eyes to rest.

- When reading a book, mark 3-4 pages away, read it to make it a 1 minute mark.

Lighting conditions

- Light used to work near must have a magnitude of 3 times the intensity of light in the room.

- Do not use only one lamp to read books in a dark room.

- It is necessary to avoid surface reflections (which are reflections from the paper surface or computer screen) when we work close.

- Should use a combination of light bulb and tube light.

- Lighting is considered to be the best for reading, lighting from the back and the top.

- Can also combine artificial light and sunlight. The whole room should be well lit.

The working distance is close

The ideal distance to close reading is Harmon-distance (Harmon-distance), which is the distance measured from the tip of the thumb and forefinger bent to the elbow. The average distance for reading for adults is 35-40cm (for children this distance will be closer).

Reading too close will lead to too much visual effort due to increased regulation and can also lead to an increase in myopia.

Posture

- Sitting neatly on the desk, chest and back straight, the eyes will be the same distance from a book or computer screen.

- If sitting in the wrong posture, too close to a book or near the computer, it will make the neck become tired, tired back and reduce the performance.

- Do not read books when lying on your back, on your stomach or on your side. When watching TV, do not watch in a lying position but sit neatly.

- When writing, you should hold the head about 2.5cm to avoid tilting your head to see what you are writing.

- It is recommended to rotate the tilting exercise in one corner (about 250) at the same angle with the tilt angle of the pen grip.

- When placing a book on the table, the distance from the eye to the top of the book will be larger than the distance from the eye to the bottom of the page, which will lead to more pressure on the eyes when reading to the bottom of the page. Therefore, to tilt the book to an angle of about 200.

Watch TV

- It is recommended to watch TV at a distance equal to 7 times the width of the TV screen, about 2.5-3m.

- Should sit up straight when watching and should have lighting in the room, but avoid reflected lights directly on the screen.

- Watching TV helps children develop visual skills, so for children it is recommended to watch TV but limited to 1 to several hours / day.

- If you have refractive errors (TKX), wear glasses when watching TV to help you see clearly and comfortably in sight.

- When watching TV, you should not only focus on the screen, but also use your vision to identify things around the TV.

Take part in outdoor activities

- Should play sports and participate in outdoor activities because these activities often require far more vision than near vision.

- For students, students as well as intellectuals in sports play also significantly reduces psychological stress in accordance with the maxim 'an intelligence in a healthy body'.

- When going for a walk outside, keep your head in a straight-up position and look straight ahead, glancing at things around and not staring.

- When traveling by train, plane or train, you should not read books because of the bumpy movement that makes the eyes change constantly, leading to visual fatigue. Should see the surrounding landscape for visual relaxation.

Near sight help glasses

- Wearing glasses to help with near vision is essential, especially for those who suffer from TKX or refractive errors.

- The sight aid glasses are worn even when the vision is 10/10 and the person is still not presbyopia. Wearing this glasses makes working nearer and more comfortable, because it reduces the visual effort.

- If working near uncomfortable (eyestrain, headache) should go to a doctor to determine correct TKX and wear appropriate glasses.

TRAN HOAI LONG (HCMC Eye Hospital)