Hygiene of vision – rules for eye care
We shower daily, brush our teeth in the morning and evening, and wash our hair. This is our usual hygiene, without which we cannot imagine our lives. Eyes also need daily care to be clear and healthy; they also need hygiene and visual hygiene. Ophthalmologists recommend following simple rules that help maintain eye health and prevent pathological processes in the organ of vision.
What is vision hygiene?
Vision hygiene is a series of activities aimed at maintaining the visual system’s normal functioning and visual acuity. Vision hygiene works only when a person follows these daily rules and makes it a habit, like brushing your teeth or washing your hair.
Ophthalmologists say that vision hygiene should be instilled in a person from a young age to be effective. Any rules work in a complex, including the care of vision.
How to take care of your eyesight
There is a system of eye hygiene rules that, in combination, maintain eye health.
Maintain a healthy work-life balance
Most of us work impossible without a computer – we spend 8-9 hours at the monitor. All this time, the eyes have to focus at close range, which causes a strong overstrain of the eye muscles. The eyes need to rest from long work at the computer, so ophthalmologists advise being distracted from the monitor every hour for 20 minutes.
There are certain standards of visual loads at each age.
- No more than 40 minutes for children under seven years of age.
- No more than 50 minutes for children under 11 years of age.
- No more than an hour for children aged 12-14 years.
- No more than 1.5 hours for teenagers over 15 years old.
After this time, it is necessary to provide rest to the eyes and relieve tension in the eye muscles. During the working day, you need to be in the fresh air – regular walks are necessary for the normal functioning of the visual apparatus.
- Set up the right workplace lighting
Your workplace must be lit a certain way, reducing eye strain. The desktop should be in front of the window, providing good lighting for the work surface.
Light from artificial light sources should fall from the left side, not create glare and shadows. It is better to install lamps with a yellow tint; it is close to natural light. The power of the lamp should not be more than 60 watts.
- Stick to the rules of reading
Read with good lighting. Position yourself with the book so that even small text with glasses can be seen in the book. Don’t make the light too bright. Do not choose fluorescent lamps. Reading in the dark is fraught with the development of myopia due to the enormous strain on the eyes.
Hold the book at least 30 centimeters from eye level. The book must be placed on a flat surface. Ophthalmologists strongly advise against reading while shaking in transport because this adds additional strain on the eyes.
- Try to keep your posture.
It is better to form the correct posture from childhood. The condition of the musculoskeletal system also affects the quality of vision. The head should rise above the desktop at a distance of at least 40-50 centimeters. It is important to ensure that the hair does not cover the eyes and does not cast shadows.
At the table, you should try to sit straight; your legs should rest firmly on the floor. It is better to use an office chair that is height adjustable. This will help ensure the correct position of the body.
- Include vitamins and elements that are good for vision in the diet
Vision also needs the support of vitamins and trace elements necessary for the normal functioning of the visual system. To ensure this, it is important to eat right: eat foods rich in vitamins A, B, and C, carotenoids, lutein, and zeaxanthin. These elements are found in fatty fish, vegetables and fruits, liver, and nuts.
- Protect eyes from exposure to ultraviolet radiation
Ultraviolet is harmful to the eyes at any time of the year, so to protect your eyes from the sun, you need to wear dark glasses when you go outside. Ultraviolet radiation has a negative effect on the retina, provoking the development of eye diseases.
- See an ophthalmologist regularly.
Hygiene of vision includes regular monitoring by an ophthalmologist. Ophthalmologists recommend visiting a specialist at least once a year, even if there are no complaints of vision problems.
Prevention of eye diseases
The main rule of visual prevention is an annual observation by an ophthalmologist. Scheduled diagnostics will help identify visual pathologies early and protect against the progression of dangerous diseases.
Prevention also includes observing the rules of visual hygiene. Simple daily rules will help maintain visual acuity and relieve discomfort when working at a computer or reading.
Vision Preservation Recommendations
Ophthalmologists give the following recommendations for eye care.
- Visit an optometrist once a year.
- Eat foods that contain vitamins that are valuable for the normal functioning of the visual system.
- Do sport.
- Walk more.
- Do eye exercises.
- Do not read, do not watch TV in the dark.
- Take breaks during the work day.
- Avoid the damaging effects of UV radiation on your eyes.
- Sleep at least 7-8 hours.
- Protect yourself from stress.
What happens if you do not observe eye hygiene
Ignoring the rules of visual hygiene can result in a spasm of accommodation, a dangerous condition in which the focus of the eye on distant objects is disturbed. As a result, myopia may develop. Spasm of accommodation is especially common in children and adolescents due to strong visual stress at school.
Try to adhere to the rules of visual hygiene so as not to encounter a decrease in visual acuity. See an ophthalmologist once yearly and in the presence of ametropia or eye diseases – once every six months.