How to Protect Your Eyes While Using a Computer

Get an annual eye exam. The ability to see in everyday life will impact the extent and duration of eye damage caused by prolonged computer use. Conditions such as farsightedness, astigmatism, and poor focus can make computer-induced eye strain worse. ^[14] ophthalmologist can prescribe corrective lenses to improve your vision and reduce the impact of computers on your vision. In addition, your doctor may also recommend various methods to protect your eyes while using the computer.

Follow the same rules when using a computer as when using a smartphone, tablet or watching television. Along with the development of mobile electronic devices, more and more people suffer from eye strain syndrome caused by using smartphones. ^[15] You should therefore follow the same rules when using your computer as you would when looking at other electronic displays: clean the screen, adjust the brightness, rest and reduce glare. In addition, when using a mobile device, the following rules may apply: ^[16]

• Hold your phone or tablet 40-45 cm away from your face. Placing a mobile device too close can cause eye fatigue.
• Many people often use their phones in bed and this is a bad habit. Remember, a screen with a higher brightness than the environment causes eye fatigue. Therefore, you should limit the use of phones in the bedroom. If using, at least turn the brightness down to low to help reduce eye fatigue as much as possible.

Wear sunglasses. Ultraviolet rays from the sun can cause serious damage if the eyes are not protected. Sunlight can cause conditions like cataracts and retinal degeneration or make it worse. It is best to buy and wear sunglasses when going out in the sun. Note that you should buy glasses labeled “ANSI” to ensure that the glasses meet the requirements of the American National Standards Institute and filter the required amount of ultraviolet rays. ^[17]

Maintain contact lenses. Old or unhygienic contact lenses can damage your eyes and even lead to serious eye infections. Proper eyewear care can protect your eyes from damage. ^[18]

• Clean eyeglasses after each use with a cleaning solution recommended by an ophthalmologist.
• Wash your hands before handling contact lenses. This step helps ensure that you don’t introduce bacteria from your hands onto the glass. In addition, it is recommended to wash your hands with a mild, unscented soap to avoid introducing chemicals and scents into the glasses and causing eye irritation.
• Make-up after wearing contact lenses and remove make-up after removing lenses.
• Never wear contact lenses to bed, unless specially designed to be worn while sleeping.

Wear goggles or safety glasses when working with tools or chemicals. Small objects can cause injury if they get in the eyes. Whether working with electrical equipment, mowing the lawn, or cleaning the kitchen with chemicals, you should wear appropriate eye protection. This step helps to ensure that your eyes are always safe and healthy. ^[19]

Add a lot of vitamin C. Vitamin C not only helps prevent diseases but is also very good for the health of the eyes. Evidence suggests that vitamin C can prevent cataracts and slow retinal degeneration. ^[20] Most fruits and vegetables contain vitamin C, but vitamin C is most abundant in: ^{[21] [22]}

• Orange. An orange helps replenish the amount of vitamin C needed for the whole day. You should get vitamin C from fresh oranges instead of canned orange juice to avoid consuming added sugar in canned orange juice.
• Yellow bell pepper. One large yellow bell pepper provides up to 500% of the daily vitamin C requirement. Bell peppers are also easy to prepare and can be eaten as a snack throughout the day.
• Dark green leafy vegetables. Broccoli and kale are especially rich in vitamin C. One cup of broccoli or kale is also enough to provide the vitamin C needed for the whole day.
• Berry. Blueberries, strawberries, blackberries, and red raspberries are great sources of vitamin C.

Eat more foods rich in vitamin A. Vitamin A helps improve vision in the dark. Orange and yellow foods are often rich in vitamin A, so include them in your diet. ^[23]

• Carrots. Carrots have long been hailed as a food good for eyesight. Although not the only food that benefits eyes, carrots are rich in vitamin A and are excellent foods for maintaining eyesight.
• Sweet potato. Sweet potatoes are also rich in vitamin A and can be made as a delicious side dish in a meal.

Add zinc to your diet. Zinc supports the production of melanin – the pigment that protects the eyes. ^[24] There are many foods that help add zinc to the diet. ^[25]

• Shellfish. Lobsters, crabs and oysters contain high levels of zinc.
• Spinach (spinach) and other green leafy vegetables. Besides vitamin C, these vegetables also help supplement the amount of zinc needed to protect the eyes.
• Seeds. Cashews, peanuts, almonds and walnuts are all rich in zinc. You can eat these nuts as snacks throughout the day.

Add omega-3 fatty acids to your diet. These are fatty acids that are good for overall health. They help improve nerve function, which in turn improves the ability of the nerves involved in the eyes. The best sources of omega-3s are fatty fish such as salmon, sardines, and herring. ^[26]