Eye strain is a very common problem. Whether it is from working on a computer, watching TV, driving or any number of other activities. Serious eye strain can cause a number of other problems like short term head and neck aches to long term conditions like Myopia.
It can happen for a number of reasons. Some common causes are lack of sleep, staring at digital devices for long time, reading in low light for a long time without taking a break, allergies, incorrect vision prescription, exposure to bright light and some kind of eye problem.
Symptoms & causes of eye strain
Eyestrain occurs when the eyes become tired from being intensely used for a long period of time. Activities that often cause eyestrain include reading for a long period of time or trying to see in dim lighting.
Computer eyestrain is very common, as many people work all day with their eyes focused on a monitor.
The symptoms of eyestrain include discomfort, watery or dry eyes, itchy or scratchy eyes, redness or irritation, blurring, difficulty focusing, fatigue, headaches, and sometimes doubling vision. Eye strain can cause a lot of discomfort.
Tips to prevent Eye Strain
Reducing the Glare
When it comes to computers and mobile devices, the reflective glare emitting from these screens can cause strain to our eyes. While many devices come with anti-reflective surfaces, it still might not be enough to avoid it entirely. Try tilting the screen slightly sideways when using it as a way to limit the glare.
Blinking can be critical for maintaining clarity of vision and eye health. When you blink, your eyelids spread tears over your eyes, which moist and cleans the surface. These new tears helps to facilitate oxygen transmission to the cornea, which in turns allows the cornea to stay clear and healthy.
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Regular eye exercises can help alleviate eye strain. Exercise will improve blood circulation to the eyes, making the eyes muscles more flexible, and improve focus and concentration.
Hold a pen or pencil at an arm’s length and try to focus on it. Slowly bring the object closer to your eyes, as long as you can focus on it clearly. Then move the object farther from your vision. Repeat 10 to 15 times.
Also, roll your eyes in clockwise and counter-clockwise directions for a few seconds. Take a break and blink your eyes. Repeat 4 or 5 times consecutively. Do this exercise every few hours.
The best way to prevent eye strain is to not use them as much. With your eyes that may be difficult to do. Luckily our eyes use more than one set of muscles. That means you can relax one set while using another.
Shift your focus from near to far on a regular basis. Shift focus from up close to at least 20 feet away.
To reduce eye strain, gently massage your eyelids daily. It will improve blood circulation to the eyes and also relax the muscles around your eyes. At the same time, it will stimulate the tear glands, which will help prevent dry eyes.
Use your fingers to gently massage your eyelids and muscles above the eyebrows for about 10 to 20 seconds. Gently massage your lower eyelid against the lower bone for about 10 to 20 seconds. Do this 1 or 2 times daily.
Get Plenty amount of Vitamin A
Vitamin A, which helps to safeguard against cataracts and macular degeneration. It also helps you to see better at night. Good food sources for Vitamin A include sweet potatoes, pumpkins, carrot juice, spinach, organ meats, kale, and turnip greens.
- Place your computer and laptop screen 20 to 26 inches away from your eyes and a little below eye level.
- Avoid using too much eye cosmetics during eye strain.
- Wear sunglasses when going out in the sun during the day.
- Get enough sleep.
- Blink often to keep the eyes moist and healthy.
- Follow a diet high in antioxidants, vitamin A and omega-3 fatty acids.
- Drink plenty of water to help reduce eye strain.
- Get your eyes checked regularly by a specialist to make sure your eyes are healthy.