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Helpful Tips On Eye CareViews: 292
Jul 28, 2007 10:45 am Helpful Tips On Eye Care

H.K.L. Sachdeva


With so many of us spending lots of time in front of the 
computer every day it comes to no surprise that research 
is showing a rise in visual problems. What can one do? 
First, itís important to find out how you can protect your 
eyes through eye health exams and by making a few minor 
changes in your computer viewing habits. 


Positioning is everything

Correct positioning of your computer, keyboard and typing 
copy is essential. Your screen should be positioned about 
an armís length from your eyes and 20 degrees below eye 
level. Consider foot and wrist rests for added comfort.

Lighting can make all the difference

Room lighting should be diffuse, not direct, to reduce 
glare and reflections from your screen. Look into an 
internal or external glare screen and be sure to set your 
colour, contrast and brightness levels to suit you.

A little extra help for your glasses

Anti-reflective coatings on the lenses of your glasses can 
be applied by your optometrist to reduce discomfort and to 
ease reduced vision from bright and/or flickering light 
sources such as VDTs and fluorescent lights. And donít 
forget, your doctor of optometry can talk to you about 
eyeglasses designed specifically for people who use 
computers a lot.

Take time out, our 20-20-20 rule 


After every 20 minutes of looking into the computer 
screen, turn your head and try to look at any object 
placed at least 20 feet away. This changes the focal 
length of your eyes, a must-do for the tired eyes.


Try and blink your eyes for 20 times in succession, to 
moisten them.


Time permitting of course, one should walk 20 paces after 
every 20 minutes of sitting in one particular posture. 
Helps blood circulation for the entire body. 

Itís all in the blinking

Did you know that on average we blink 12 times per minute? 
But wait, did you know that when weíre on the computer we 
only blink 5 times per minute? That can add up to dry 
eyes. Relieve the discomfort by using artificial tear 
drops or gels and remember to blink!


Sit straight at your workstation and rub your palms 
against each other till you feel them warm. The warmth of 
your palms helps soothe and relax tired eyes. Then, 
lightly cup your eyes with your palms and relax for 60 
seconds. Count the seconds in your mind. Repeat this 
exercise two to three times whenever your eyes feel tired, 
or as often as you want. While palming, you can either 
rest your elbows on your desk or keep away from the desk 
and cup your eyes. Both ways are fine.

Splash water on your face

During breaks, splash water on your face while closing 
your eyes. This has an overall relaxing effect and helps 
you feel refreshed.

Use tea bags

Keep two used tea bags in the refrigerator before you 
leave for work. Once you are home, place the tea bags on 
your eyes for a few minutes as you relax. This not only 
soothes tired eyes, but also reduces puffiness. 

Eat healthy

Incorporate Vitamins A, C, and E on a daily basis; eat 
citrus fruits, green leafy veggies, tomatoes, spinach, 
poultry and dairy products. Pack a box of chopped carrots, 
cucumber and fresh fruits and munch in-between meals at 
the office.

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