Prioritizing eye health in an era of an increasingly digital world…

HOW SHOULD I CARE ABOUT MY EYES?

As our dependency on-screen use increases, more individuals are likely to suffer from Computer vision syndrome. It is a common but reversible condition. 8 ways to reduce the strain on your eyes while still utilizing the technology to our benefit is here….    

Prioritizing eye health in an era of an increasingly digital world… HOW SHOULD I CARE ABOUT MY EYES?

We all live in a fast-paced world, aspiring to be on the top list all the time. In the process, we depend on our gadgets like TVs, Smartphones, Tablets and Computers to keep ourselves with the latest news in the field. On average, most of us are using digital screens for about 8- 10 hours in a day. We see our children with all the modern gadgets possible without any physical activity. Using them constantly affects their physical and mental well-being. One such is Computer Vision Syndrome (CVS) or Digital eye strain.

COMPUTER VISION SYNDROME is a group of eye and vision-related disorders on the constant use of digital screens.

Common symptoms are

• Eye strain
• Headaches
• Blurred vision
• Dry eyes and neck and shoulder pain

These symptoms can be caused by

• Poor posture
• Improper lighting
• Glare on monitor/ inappropriate brightness of monitor or screen
• Uncorrected refractive error
• Combination of these factors.

The symptoms depend on one’s visual abilities and the amount of time spent looking at the monitor.

Uncorrected refractive errors like far-sightedness and astigmatism, inability to focus objects or problems with eye coordination or due to ageing as occurs with cataract or with presbyopia will contribute towards worsening of the symptoms.

How is CVS diagnosed?

Usually, the symptoms get the patient to an Ophthalmologist. A thorough comprehensive eye checkup is required.

A Comprehensive eye examination includes

• Visual acuity testing
• Correcting the refractive error—It can be far-sightedness/short-sightedness/astigmatism
• Test to see if eye movements are good and well coordinated at all gazes.
• Dilated peripheral retina examination to see if there is any problem in the retina (nerve inside the eye)

Sometimes drops need to be put in to examine how the eye focuses and then prescribe glasses.

How can CVS be treated?

An uncorrected refractive error needs to be treated adequately. With glasses or contact lens. Rarely ophthalmologists may recommend visual therapy to see and focus the monitor.

What are the other options to reduce CVS while using digital screen?

These are some ergonomics to be followed while using digital screen.

8 points to avoid the digital eye strain.

• Location of the screen—To have a comfortable level of reading the screen, it has to be 4-5 inches below the eye level to the centre of the screen i.e. 15- 20 degrees and about 20-28 inches from eye to screen.
• Proper lighting – Try to avoid glare by avoiding direct light onto the screen. use blinds or curtains on windows or use low-wattage bulbs in the room. Good ambient light is a must when using digital screens.
• Anti-glare screens—Can use them, but these are helpful if one has CRT monitors, current TFT/ LED monitors are more user-friendly and do not cause glare.
• Proper positioning—Adjust the seat height so that the feet rest flat on the ground and elbows get good support. The wrists should not rest on the keyboard.
• Adequate Rest –20-20-20 RULE. Give considerable rest to the eyes every 20 minutes by taking time off the digital screen and blinking 20 times and looking at an object 20 feet away to relax the eye muscles. If this is not possible at least take 5 minutes of screen free time every 40 minutes.
• Blinking—Blinking as many times as possible will help reduce dry eyes as it helps the tears to spread evenly onto the surfaces of the eye. It is known that blinking reduces by 66% while using screen which can lead to dry eyes.
• Proper seating arrangement -Avoid sitting directly under the fan /opposite AC vents that can cause dryness and worsen the symptoms.
• Monitor setting -The monitor or screen backlight has to be matching with the ambient light. Adjust it accordingly so that the contrast is better with a white background and the text that causes less strain. The person can change the backlight by a simple trick. Use a piece of white paper on the screen and adjust the brightness until it matches the same colour of the paper. Use night mode on the digital screen when the person is in the low light environment.

Can children using computers develop CVS?

Digital teaching modules have seeped into student’s curriculum. Heavy computer use increases the risk of myopia and its progression.

What are the precautionary steps to avoid CVS in children?

The ergonomics are different compared to adults.

As an Ophthalmologist, these are my recommendations

• Get the child’s vision tested for both distance and near vision regularly with an Ophthalmologist.
• Limit the amount of time children spend on seeing the computer monitor.
• Adjust the distance between them and the monitor—the distance should be at least 18- 20 inches.
• Avoid glare on the monitor.
• Make them understand to take adequate breaks (20-20-20 rule) and move around. Encourage them to play outdoors which can also keep them physically fit.