A study by Rosenfield M., published in *Ophthalmic and Physiological Optics*, indicates that 64-90% of prolonged computer users experience symptoms of digital eye strain syndrome.
Eyes often feel dry, gritty, and burning, as if sand is present, accompanied by eye strain, headaches, and tension in the neck and shoulders.
According to nurse Nguyen Thi Thu Hang of the Traditional Medicine Department, TP HCM University of Medicine and Pharmacy Hospital - Facility 3, proper care can soothe discomfort and quickly restore vision through these steps:
Four immediate steps for eye relaxation
Active blinking for moisture
Relax all facial muscles and blink gently and continuously for one to two minutes. This action helps spread the tear film evenly across the eye's surface, reducing dryness and fatigue.
Looking into the distance to relax ciliary muscles
Apply the 20-20-20 rule: after every 20 minutes of screen focus, shift your gaze to an object about 6 meters away for at least 20 seconds. This habit relieves pressure on the ciliary muscles after extended near-vision work.
Relaxing in darkness (palming) or with a warm compress
The palming method: Rub your palms together until warm, then close your eyes and gently cup your hands over them to create darkness. Rest the edges of your hands lightly on the bone around your eye sockets, ensuring not to press on your eyeballs. Maintain this posture, combining deep, slow breathing for one to two minutes.
Warm compress: Dip a clean towel in warm water, wring it out until it is just damp. Close your eyes and place the towel over your eyelids for 5-10 minutes, rewarming it if it cools. Avoid using excessively hot water or direct heat sources to prevent burns to the delicate skin.
Gentle massage around the eyes
Use your fingertips to gently rub in circles along your eyebrow bone, outer corners of your eyes, eye socket rim, and both temples. Ensure you only massage the muscles and bones around the eyes, avoiding direct pressure on the eyeballs.
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Approximately 64-90% of prolonged computer users experience symptoms of digital eye strain syndrome. Photo: Pixabay |
Maintaining vision from within
Alongside muscle relaxation exercises, establishing a nutrient-rich diet is a key factor for maintaining healthy eyes:
Dark leafy greens (spinach, kale, broccoli): Rich in lutein and zeaxanthin, two compounds that protect the macula.
Fatty fish (salmon, sardines, mackerel): An abundant source of omega-3 fatty acids, supporting better function of the meibomian glands in the eyelids.
Yellow and orange foods (carrots, sweet potatoes, pumpkin): Provide a rich supply of pro-vitamin A.
Fresh fruits (oranges, guava, kiwi): A natural source of vitamin C, strengthening blood vessel walls.
Nuts: Provide vitamin E and beneficial fats.
Adequate hydration: Drink enough water daily based on your physical condition and activity level to reduce mucous membrane dryness.
Experts advise against self-administering high-dose vitamins or supplements without medical instruction.
If severe symptoms appear, such as intense pain, significant eye redness, decreased vision, photophobia, or double vision, patients should immediately visit an eye specialist for examination, avoiding self-treatment at home.
