Tips to prevent eye strain
Changing working and reading habits is one of the best options to prevent the onset of visual problems. The following guidelines may be helpful:
– Always read in places with good light and, if possible, with natural light: Fluorescent light should always be avoided since it produces a sort of light vibration which can strain our eyes.
– Stop reading occasionally to let your eyes rest: Fix them at other points farther than the distance to the paper. Do not strive to read too small texts. Do not read on the move, for example when traveling.
– When you work at a computer screen, try to rest from time to time: Do eye exercises, such as focusing near-far. The screen should never be placed in a higher position than your eyes. They should be forming a 45 º angle with it.
You should place your head just in front of your screen, looking straight on. Never read or watch a screen from one side.
We must avoid light screen reflections to the maximum, so we will place it in the optimal position, where not too much contrast with the background can be obtained. For example, it is not suitable to to work in front of a window because there is too much contrast with the background.
It can also be useful to have a timer to tell us when we can take a rest. (Download a free timer from our site)
– Watch television from a correct distance: Although modern TVs do not cause harm to health if we approach to much to them, they can already give way to eyestrain when we come too close.
There are many prejudices about what is the safe distance for watching television. We could say that a correct one is that one that enables us to see it clearly without getting our eyes tired. Depending on the size of the screen, this could be established between 5 to 10 feet. Watching television from a to long distance could be even more eye straining that approaching too much.
We should not watch television with the light off. We must take a rest from time to time.
– Avoid looking directly at the sun. Direct sun rays can harm your eyes. You should neither allow reflected sunrays directly affect your eyes, such as those coming from water at the beach, a glass or some metallic surface. Use adequate sunglasses to protect your eyes from too much blue light.
Use sunglasses with the adequate blue light protection factor. Direct sunrays can damage your retina. This has to be particularly taken into account in summer when sun rays are stronger and especially when being at the beach where water and sand reflect the sun with greater intensity.
You must be even more careful if you are at the mountains where solar radiation is higher, especially with the presence of snow. You should never look at the sun directly even if wearing sunglasses.
– Perform daily outdoor walks or recreation activities in the open air in order your eyes to come into contact with sunlight: The previous tip does not imply that we should avoid sunlight on our eyes. Sunlight is necessary for the proper functioning of your sight. Therefore, carrying out daily walks or outdoor recreation is highly recommended. However, you should always keep in mind that you should not overexpose your eyes to sunlight and you should avoid sunrays directly or indirectly reaching our eyes. Protect them properly with adequate sunglasses.
– Avoid stress and perform relaxation techniques (More information)
– Maintain a proper diet, rich in natural foods, especially rich in vitamin A, vitamin B, vitamin C and minerals (zinc, calcium and phosphorous) Avoid toxic products, such as alcohol or tobacco. (More information about eyes diet in the listing above)
– Avoid eye contact with dirt. Do not rub your eyes with your fingers or the palms of your hands when you feel them itchy or tired. Wash them only with clean water. Do not use detergents.
More information about tired eyes and its natural treatment.