How to protect your eye health

July is National Eye Health Awareness Month, otherwise known as ‘JulEYE.’ Led by The Eye Surgeons’ Foundation, this annual campaign aims to raise awareness of eye health and improve eye health education in Australia.

During this month, we are all encouraged to get a regular eye examination (usually once every two years) like you would any other health check-up, and to take better care of our eyes to prevent vision problems from occurring now and later in life.

Please note that all eye care tips offered in this article are general only and the right advice for you will depend on your individual circumstances and needs. For more tailored advice, please speak to an eye care specialist.

There are plenty of things you can do every day to look after your eye health including:

1. Wearing sunglasses – wear sunglasses that meet Australian standards for protection from UVA and UVB rays to protect your eyes from sun damage.
2. Getting regular eye tests – it is much easier to treat eye conditions if they are diagnosed early.
3. Eating a healthy diet – having the right nutrients in your diet can decrease your risk of developing vision problems.
4. Wearing appropriate eye protection – on the job or at home, proper eye protection can prevent serious eye injuries.
5. Not smoking – the smoking of tobacco cigarettes is directly linked to age-related macular degeneration and other eye health issues.

If you’re following all the above advice, that’s great! But there’s one risk to eye health that almost everyone is subject to, and that’s digital screens. Our prolonged use of screens in everyday life, whether on a computer, tablet, or smartphone, puts us at risk of digital eye strain, also known as Computer Vision Syndrome (CVS). People who spend two or more continuous hours looking at a digital screen are at the greatest risk of developing CVS.

Unlike viewing a printed page, the text on a screen is not as sharply defined and can also be affected by reduced contrast, glare, and reflections. Viewing distances and poor seating posture can also create increased stress on the eye.

Symptoms of CVS include eye irritation, such as dry or itchy eyes, blurred vision, headaches and more.

There are a few things that you can do to reduce the risk of developing CVS, including:

Prescribed Spectacles

Your spectacles may be adjusted, or you may be prescribed computer glasses (note that these are different to blue light glasses) to compensate for the strain placed on your eyes during digital screen work. In some cases, vision therapy may also improve eye coordination and focus. These treatments are unique to each individual and are prescribed by an optometrist.

Changes to your screen positioning and viewing habits

Making the following changes to your screen positioning and how you view your screen can potentially improve or prevent the symptoms of CVS.

• Location of computer screen – 15-20 degrees below eye level and 40-75cm away from your eyes.
• Reference materials – if you’re working with additional materials at your desk, these are best located between the keyboard and monitor. If that’s not possible, a document holder can be used next to the monitor.
• Lighting – position the monitor to avoid glare, especially from overhead lighting or windows.
• Seating position – chair height should be set to where the feet can be placed flat on the floor. Wrists should rest on the desk, not the keyboard when typing.
• Rest breaks – follow the 20/20/20 rule: for every 20 minutes of screen time, look into the distance (at least 20 feet away) for 20 seconds. After two hours of continuous screen time, avoid all screen use for 15 minutes.
• Blinking – make a conscious effort to blink often to keep the front surface of the eye moist.
• Ocular lubricants – where dry eyes occur due to reduced blinking, see your optometrist for recommendations about ocular lubricants.

If you find that you have any symptoms related to CVS, see your optometrist for advice and seek to adjust your workstation where possible.

Remember to take care of your eyes this JulEYE and book yourself in for an eye examination, these are generally free under Medicare. It could make all the difference to your eye health and prevent vision problems from occurring in later life.