MakatiMed shares how to prevent eye strain and other conditions in today’s screen-filled world
We live in an age where screens are everywhere. It’s easy to find ourselves switching from one screen to another —whether it’s for work or school, or for leisure. This cycle can feel overwhelming, especially for our eyes.
Sherman Valero, MD an Ophthalmologist at Makati Medical Center (MakatiMed), points out as screens are now inevitable part of modern life, more people have also complained about eye strain, dry eyes, and headaches.
“This is known as ‘near vision’,” Dr. Valero explains. “Near vision is a relatively new phenomenon because our eyes were designed to look at things from a faraway distance. In fact, near vision is a new phenomenon we see now because of reading and computer work. We see it all the time now in both kids and adults who go near their screens to concentrate and focus.”
Dr. Valero adds that spending long periods in front of a screen causes eyes to blink less than usual, leading to dry eyes that are only exacerbated by dry environments caused by air conditioning. Even leaning in too close to a screen causes poor posture around the neck and shoulders, triggering bothersome headaches.
MakatiMed stresses there are a number of easy, gentle tips to soothe your eyes and give them the care they deserve even in this age of scrolling.
1. Follow the 20/20/20 rule
According to Dr. Valero, focusing in front of a screen is when the eyes are putting in the most effort. The key to preventing eye strain then is allowing the eyes to relax by looking at a distant object. Looking into a faraway distance allows the eye to relax, reducing the need for the pupil and ciliary muscles to work hard.
Dr. Valero recommends relaxing the eyes with the 20/20/20 rule. “For every 20 minutes of work on a computer, take a 20 second break and focus on an object 20 feet away,” he says. “This is the easiest way to stave off eye strain and keep your eyes healthy.”
2. Fill up gadget breaks with no-screen activities
The best way to give your eyes a break from extensive screentime is to give yourself a fun activity that doesn’t involve gadgets.
Try going for a walk in nature, where you can enjoy the outdoors and let your eyes rest on distant views. You might also consider listening to an audiobook or podcast, which allows you to unwind without straining your vision. Engaging in activities like light stretching, meditating, or practicing gentle yoga can also help reduce eye strain and offer relaxation.
3. Adopt a balanced diet
It’s tempting to snack after a long Zoom meeting or even while you’re transfixed on the latest Netflix drama. Yet too much salty and sugary food in your diet also increases your risk of eye disease.
Dr. Valero notes that a more considerate choice for your eyes would be sticking to a balanced diet complete with nutrients such as Omega-3 and Vitamin A. Leafy greens are an especially vital part of a balanced diet, as they are rich in carotenoids such as lutein and zeaxanthin that promote eye health by helping protect the eyes against light-induced damage.
Yet the MakatiMed Ophthalmologist cautions against relying on fancy supplements and multivitamins to replace a healthy, nutrient-rich diet. “Vitamins can only improve eyesight if you’re already malnourished or you’re an elderly person looking to prevent macular degeneration,” Dr. Valero explains. “The best thing to do is eat right.”
4. Go for eye checkups
Because adults can expect less changes in their visual acuity, Dr. Valero recommends going for an eye exam just once a year. The exception here would be if you have a condition like diabetes, which affects the blood vessels in the retina and increases the risks of vision loss and blindness.
“Sometimes some newly diagnosed patients come to me looking to be fitted for glasses, and I usually tell them to make sure their sugar levels are under control for at least two (2) to three (3) months. Otherwise, there’s a possibility that their visual acuity could change anyway,” shares Dr. Valero.
In a world where there seems to be a screen at every corner, taking the time to nurture and care for your eyes is a truly valuable commitment. By giving your eyes the attention they deserve, you’ll be making a choice that your future self—and your eyes—will thank you for.
Article based on the MakatiMed Vodcast episode “Eye Care in the Age of Multi-Screens” last August 11, 2021.
For the complete list of Makati Medical Center’s Ophthalmologists, click here. You may also reach us via MakatiMed On-Call at (+632) 8888 8999 or at [email protected].
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