A typical day at work involves at least 8 hours staring at a computer screen, dry air from the air conditioning, and the hours that follow, spent scrolling through social media after work. What do you think this leads to? Yes, it’s irritated eyes, which can manifest as a stinging sensation, blurred vision or dryness. All of this leads to what is known as computer vision syndrome (digital eye strain).
The good news is that you don’t have to change jobs straight away. All you need to do is adopt a few simple habits and give your eyes the right nourishment from within. Here are 5 quick tips that will bring you both immediate and long-term relief.
1. Give your eyes a break: the 20-20-20 rule
When you stare at a screen for hours on end at a fixed distance of 50–70 cm, your eye muscles are in a constant state of tense contraction.
The simplest and most effective eye exercise is known as the 20-20-20 rule:
- Look away from the screen every 20 minutes whilst working
- Stare at a distant point for 20 seconds (at least 20 feet, or approximately 6 metres – for example, out of the window or to the end of the corridor).
This brief moment relaxes the eye’s accommodation, reduces muscle tension and prevents headaches in the early evening.
2. Don’t forget to blink (consciously!)
Under normal circumstances, a person blinks around 15 to 20 times a minute. However, when looking at a screen, this rate drops by as much as half. The result? The tear film evaporates quickly and the cornea dries out.
A quick tip: Make a habit of blinking consciously. Every hour, close your eyes for 10 seconds, take a deep breath and blink slowly and fully several times. The tears will spread evenly across the surface of your eyes and immediately relieve the burning sensation.
3. Check the lighting and reflections on the table
Many people cause eye strain through poor workplace set-up. The eyes have to constantly adjust to the contrast between an overly bright monitor and a dark room, or struggle with unpleasant glare.
Adjust your monitor: The screen brightness should match the brightness of the room. If the monitor shines like a spotlight in the dark, it strains your eyes.
Beware of direct light: Position the monitor at right angles to windows so that daylight or ceiling lights do not reflect off it.
Switch on the blue light filter: Use the system’s night mode or protective glasses with a blue light filter.
4. Keep your body hydrated (your eyes are made up of fluid)
The tear film and the cornea are made up mainly of water. If you forget to drink enough during the day, your body will start to conserve fluids – and dry eyes are one of the first symptoms.
Always keep a full glass or bottle of clean water on your desk. If you’re sitting in an overheated or air-conditioned office, a desktop humidifier or a bowl of water on the radiator will also help.
5. Supplement your diet with targeted nutrition from within
Lifestyle measures can relax the muscles and moisturise the surface of the eye, but true regeneration and protection of the retina takes place from within. Eyes exposed to radiation from monitors face enormous oxidative stress.
In order for the cells of the retina to be able to withstand blue light and fatigue, they need specific antioxidants and micronutrients:
Lutein and zeaxanthin: Natural carotenoids that are stored directly in the macula and act as ‘internal sunglasses’, filtering out harmful blue light.
Anthocyanins from blueberries: They support the regeneration of the eye pigment rhodopsin and improve microcirculation in the finest blood vessels of the eye.
Vitamins A and B2 (riboflavin): They help maintain healthy vision, reduce fatigue and support the eye’s adaptation to low light.
Flavonoids from grapes and fennel: They strengthen the walls of the capillaries in the eyes and soothe the tissues affected by inflammatory irritation.
A simple solution for every day: Eye care from Dr LUCULLUS
Getting all these active ingredients in the required amounts from a normal diet is almost impossible on a busy day. That is precisely why the comprehensive Slovak dietary supplement ‘Podpora zraku’ from Dr LUCULLUS was developed.
In just one vegan capsule a day, you’ll find a precisely balanced combination of natural extracts:
Calendula, as a rich source of lutein and zeaxanthin for macular protection,
Blueberry and grapevine extract to improve blood circulation and provide relief from heavy, tired eyes,
Fennel seeds to soothe irritation,
Vitamins A, B2 and C act as a powerful antioxidant shield.
Don’t let eye strain rob you of your productivity and comfort. Combine regular breaks with a balanced diet and give your eyes the care they deserve after a long day.
