KEEPING EYES SAFE FROM DIGITAL OVERLOAD
Hello everyone and welcome back to the Blog.
Many of us also are working part-time, full-time or attending classes from home. And this means most of us are using our computers, tablets and mobile devices a lot more than we used to.
In 2016 a study from the Nielsen Company found that American adults alone spent an average of 10 ½ hours every day staring at digital devices of one type or another. This is a lot of daily digital interaction and this study was conducted long before the age of Corona. Clearly, we’re spending even more time on our devices today.
And here’s the problem. Continual and extended screen time can impact our eyes negatively in two ways. First, the most common side effect is digital eye strain. This occurs because our blink rate drops when we look at a screen. When this happens, our eyes can become tired, dry or runny and we can develop headaches. While this may seem a minor issue in the beginning, these effects can become chronic problems.
Second, too much technology can expose our eyes to blue light, which can damage our eyes in a number of ways.
To explain, blue light waves are at the high end of the light spectrum, so they have shorter wavelengths than, say, orange, red, yellow or green. Blue light waves also have more energy, which can penetrate all the way to the back of the eye. Over time, this can damage the retina and lead to age-related macular degeneration.
Yet, there are several things we can do to protect our eyes and still get all of our work done in our current stay-safe-at-home environments.
THE 20-20-20 RULE
Remember, our eyes need to blink. This is how our eyes stay lubricated and healthy. Maintain necessary blinking and avoid digital eye strain by following this simple rule. Every 20 minutes, shift your focus and stare at something at least 20 feet away for at least 20 seconds. This easy exercise will engage your distance vision, reset your eyes, and allow them to blink appropriately.
BLUE LIGHT BLOCKING GLASSES
These glasses have specially crafted lenses that help filter out the blue light emitted from digital screens. They can be found in prescription or clip-on styles. They cost a bit more than regular glasses, but they help tremendously in easing eye strain throughout a long day. Check with your primary care physician to see if this might be a viable solution for you.
SCREEN FILTERS
Blue light filters are now available for all our devices, including smartphones, laptops, computers and tablets. Once placed on the device, these filters help protect our eyes by decreasing the amount of blue light emanating from the screen. These screens are relatively inexpensive and readily available.
APP FILTERS
Most cell phones – and many newer tablets and computers – come with apps that also help reduce the amount of blue light to which the user is exposed. Check the display settings on your device. And if one is not already installed, you can easily buy an app that will help reduce eyestrain and protect your eyes.
PRINT IT OUT
If you can do something with real paper and ink, do it! For example, print out your material before editing and checking for typos. It’s a great way to eliminate blue light, refresh the eyes and give them a new focus.
VITAMINS & NUTRIENTS
Carotenoids are great for eye health and two of the best are lutein and zeaxanthin. Both are found in high amounts in the macula of the eye, and both help protect the macula from damaging blue light and other potentially harmful UV rays. Safeguard your eye health by eating more green, leafy vegetables and additional yellow and orange veggies like carrots, pumpkin and sweet potatoes. You can also check with your primary care physician to see if a supplement might be helpful.
TAKE A BREAK
Find time to unwind and turn off all your electronics and devices. Eliminate screen time at least once a week. Why not try making Sunday night a device-free zone, or maybe reserve weekend mornings for work that is gadget-free. A small break can make a big difference in reducing eyestrain and protecting your vision.
And there we go. Seven simple ways we can protect our eyes during these days of digital and blue light overload.
Thanks everyone for joining me again. These are tough times so I want to remind you (as I do myself every morning) to keep your chin up, exercise caution and common sense, and maintain a positive outlook.
This is not forever; this is for now.
Until next time, remain SAFE, stay in GOOD HEALTH and . . .
TAKE THE COURSE AND TAKE CHARGE!
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