5 Work from Home Eye Care Tips

As working and learning remotely continues, most people, especially working professionals, are facing a lot of eye and vision-related problems due to increased exposure to digital screens. Perhaps, eye specialists have been warning about an indirect consequence of the pandemic - digital eye strain - as people spend more time staring at screens than ever.  Digital eye strain can cause many symptoms such as dry eye, blurred or double vision, eye tearing, etc.

While we cannot avoid using digital screens, there are steps that all of us can take to protect our eyes. Fortis Hospital, Mulund Ophthalmologists recommend 5 essential eye care tips that you can follow while working from home:

1. Maintain proper posture
2. Follow the 20-20 rule
3. Have adequate lighting in the room
4. Blink more
5. Eat well

1. Maintain proper posture

You may be surprised to know that maintaining good posture when you sit down at your computer is, in fact, the first line of defence against your vision. Make sure that your back is straight, your feet are placed flat on the floor with your wrists slightly elevated, instead of resting on the keyboard. Slouching or crouching over your keyboard can cause the back muscles to strain, restricting blood flow to eyes. This can lead to vision problems. Also, ensure that your laptop or computer screen is about an arm’s length or 25 inches away from your face. The screen should be positioned about 10-15 degrees below your eye level. This will make easier on the eye than looking straight across or gazing upwards. 

2. Follow the 20-20 rule

This is one of the basic rules for good eye health every working individual should know. Every 20 minutes, try looking at an object at least 20 feet away for at least 20 seconds. This will give your eyes a chance to relax and rehydrate while also reducing the stress on your peepers. Taking regular breaks using the 20-20 rule is an excellent way in maintaining good work from home eye care routine. 

3. Have adequate lighting in the room

Make sure that your room has proper lighting - too bright or too dim can cause headaches and eye strain. While your screen should be comfortably bright enough to work, it shouldn’t be brighter or darker than your surroundings. Also, it’s a great idea to use a screen shield to minimise glare.

4. Blink more

When you’re spending so much time sitting in front of your computer or laptop, you should make a conscious effort to blink frequently. 
The problem is, your blink rate goes down when using digital devices, which can cause dry eyes. Blinking helps your eyes stay moist and oxygenated, preventing dryness and discomfort. It also brings nutrients and other substances to your eyes, thereby keeping the eyes healthy. 

5. Eat well

Remember, good eye health starts with your plate. Eating a healthy, nutrient-rich diet can contribute to eye health. Eat plenty of fruits, vegetables and other wholesome foods loaded with vitamins, minerals and carotenoids that can help protect your eyesight.

Additionally, get regular eye exams and make sure that your prescription is up to date, especially if you wear glasses.