Many people spend a large amount of time staring at screens every day, which can seriously strain the eyes, an associate professor of nursing said yesterday.
National Taipei University of Nursing and Health Sciences School of Nursing associate professor Hsu Shu-chen (徐淑貞) said watching a ball game or binge-watching a series can cause eye strain.
Long rides or flights can strain the eyes even more, as factors such as bumpy and shaky cabins or poor lighting might exhaust the eyes and increase the risk of developing myopia (nearsightedness), she said.
Photo: Yang Mien-chieh, Taipei Times
A brightness level of 700 to 1000 lumens is considered ideal for reading or looking at screens, and people should sit up straight and ensure that the book or screen is about 35cm from their eyes, Hsu said.
Adults and children should take regular breaks from screens, she said, adding that for every 20 minutes of screen time, people should try to look at something far for at least 20 seconds.
The easiest way to rest your eyes is to close them, or leave the screen and go for a walk, stretch, drink water or go to the restroom, she said.
To relieve eye strain, people should consume foods rich in vitamins A, B, C, D and E, and zinc to help them produce tears, improve optic nerves, cornea and sclera health, protect the retina’s photoreceptor cells, and avoid macular degeneration, she said.
These foods include dark green vegetables, whole grains, nuts, plant oil, milk, eggs and oysters, she added.
Aside from food consumption, people can apply a warm towel to their eyes for about five to 10 minutes before going to sleep to help relieve eye strain, Hsu said, adding that people can also rub their hands together and place them over their closed eyes for the same effect.
People can also use their fingertips to massage the acupuncture points in the inner part of their orbital bone and below the eye sockets, or the temples, which would stimulate their nerves, improve blood circulation and relieve strain, she said.
They should not directly put pressure on their eyeballs, she added.
Taking a break from looking at a screen and going outdoors is also a good method to relieve eye strain, Hsu said.
Taking a walk can also help relax the mind and allow the eyes to look farther, and relax eye muscles, she added.
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