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Screen-watching syndrome ‘obsessed’ office worker: The 20-20-20 rule helps protect your eyes

According to doctors, prolonged computer use can greatly affect vision and increase the risk of eye syndrome.

Screen vision syndrome
Recently, Ms. Nguyen Mai Anh – Ha Dong in Hanoi had to go for an eye exam because of eye pain, headache and eye fatigue. Mai Anh said she had used saline herself, but it didn’t work.

When I went to the ophthalmologist for an eye examination, the doctor didn’t see any problems, and only advised Mai Ying to watch less computer, because this is a syndrome of using the computer for too long.

In another case, Hanoi baby Nguyen Khanh An – Thanh Xuan was also taken by his mother for an eye exam because he complained of eye pain. When measured, doctors found no signs of refractive error. The baby’s eyes don’t show any signs of nearsightedness or confusion, but his eye pain may be due to the time he spends researching online. Every day, in addition to studying online in the morning, she also has to make up for online classes. Looking at screens too much can lead to impaired vision.

Dr. Nguyen An Phap, 3rd Hospital of Ho Chi Minh City Medical University, said that working in front of a computer for a long time or children staring at a tablet or using a computer during the day can cause a lot of trouble. . Eye problems. Common symptoms are eye fatigue, blurred vision, dry eyes, headache, and double vision.

Dr. Nguyen An Phap said that in the past period, many patients have complained of eye fatigue and dry eyes, especially those with double vision. Diplopia or double vision is the phenomenon of looking at an object but seeing two images, i.e. another blurry image appears next to the real image. Diplopia occurs when the eye muscles weaken or the optic nerve is damaged.

Not only affecting the eyes, computer vision problems can also affect the degeneration of the neck and shoulders. Because many people with eyestrain adjust their necks and backs to see better. However, sitting incorrectly at work can lead to back pain, neck pain, and shoulder fatigue.

Most of the above symptoms of patients will gradually subside after they stop using the computer. However, in some people, symptoms may not go away, and the eyes may be affected. It gets blurry even when they stop using the computer at a distance. If patients are not properly monitored and treated, it is likely that the condition of the eyes will get worse and they will not even be able to see a computer in the near future.

How to protect the eyes?
To protect the eyes, French doctors say, people should have specific solutions, such as arranging a sensible work seat. French doctors recommend that computer screens should be placed 15 to 20 degrees (about 4 or 5 inches) below eye level, and that the distance from the center of the screen to the eye should be 20 to 28 inches (50-70 cm). …). ).

When people sit down, they need to adjust their chairs so that their hands are parallel to the ground, their thighs are perpendicular to their calves, and their feet are on the ground. People should keep their backs straight and shoulders level to avoid neck, shoulder and back fatigue.

Vision training: You need to have vision training measures such as implementing the 20-20-20 rule: for every 20 minutes of work, people take a 20-second break in order to see movement 20 feet (~6m) away. The eyes help keep the eyes sharp. . For better tuning. Sometimes people should look at distant objects for 10 seconds, then at near objects for 10 seconds, repeating 10 times, this exercise can avoid convulsions caused by working in close proximity for long periods of time. Note that blinking is enough to moisturise the cornea and reduce eye dryness.

During working hours, you should take regular breaks for about 5 minutes, rest 4 times, walk around the room, stretch your limbs, neck and shoulders to relieve neck fatigue, back pain, and look out the window to relax. Eyes are relaxed.

In addition, in the process of studying and working, you also need to pay attention to the light. Because, whether it is sunlight or indoor light, it will reflect on the screen, causing eye discomfort. Curtains can be drawn down and lampshades can be used. You should choose a computer screen with good resolution, bright light, good contrast, good font size and size for easy viewing.

You can also wear a blue light filter or turn on blue light filter mode on your smartphone to limit blue light from entering your eyes, causing fatigue and dry eyes.

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