Work From Home: Beware of Digital Eye Strain

The COVID-19 pandemic has wreaked havoc on our lives and disrupted our routines for more than two years. With the onset of the endemic phase, Malaysians are gradually resuming normalcy in their daily lives, with many opting to restart periodic health checkups to guarantee optimum health.

During the Movement Control Order (MCO), the work-from-home environment and social isolation caused increased usage of digital devices, increasing the likelihood of acquiring digital eye strain (DES)-related symptoms.

DES, also referred to as computer vision syndrome, is a disorder in which a person gets transient eye discomfort after using electronic devices such as computers, tablets, and smartphones for extended periods of time.

The amount of time spent in front of a digital screen raises the level of pain. Eye discomfort and weariness, as well as dry eyes, decreased vision, and headaches, are all symptoms.

 

Keep track of your screen time

Yoyo Foong, an optometrist at MOG Eyewear, recommends that people get their eyes checked regularly to keep their vision healthy. Most eye disorders are also silent killers that will go untreated if not treated quickly.

She cited a 2018 study by the National Eye Survey Malaysia, which found that out of 15,000 people tested for blindness, 58.6% had untreated cataracts that may have been avoided if recognised earlier.

During the COVID-19 epidemic, she believes that fewer breaks from screen time contributed to a considerable increase in the number of persons with various vision-related disorders.

She said adults who do not have any vision problems should visit an optometrist at least once every two years to maintain their vision health. However, since everyone's screen time has increased dramatically due to the pandemic, she added that the public must reassess and prioritise their eye health with a professional eye checkup at least once a year.

She advised taking note of any minor eye discomfort or vision changes, such as difficulty distinguishing colours, requiring time to adjust to changing light levels or losing the ability to see up close.

 

Age-related vision problems

Many people will not notice any indications or symptoms of eye disease in its early stages, and they are largely unaware that age impacts eye health and vision.

According to Yoyo, age-related disorders, such as age-related macular degeneration (AMD), may manifest earlier in life. Diabetic retinopathy, cataracts, and glaucoma are three other known eye disorders that grow rapidly as a person approaches the golden age of 50 to 65.

Those in this age bracket are advised to see their optometrist at least once a year to preserve good eye health.

Individuals with a high risk of acquiring eye-related disorders later in life, such as those with a family history or a health condition that could contribute to the above-mentioned eye diseases, should start taking preventive measures now.

 

Regular checkups are crucial

Yoyo said eye health is critical for overall body wellness and should not be overlooked. While the three Os (optometrists, ophthalmologists, and opticians) can help detect and prevent eye disorders, it is ultimately the individual's job to keep their eyes healthy.

According to her, eye care is not as difficult as it may appear, and there are a few things you can do to safeguard their vision: 

• Eat a healthy, 

• Balanced diet, 

• Exercise regularly, 

• Wear UVA/UVB-protecting eyewear, 

• Avoid smoking, and 

• Only buy contact lenses from reputable optical establishments.

You can also follow the 20-20-20 rule, which states that for every 20 minutes spent staring at a screen, gaze at something 20 feet away (6 metres) for 20 seconds. This can assist in alleviating eye tiredness by relaxing the accommodation reflex (a reflex movement that occurs in the pupil).

If you're already wearing prescription glasses or contact lenses, you should get an eye checkup every two years to replace your visual aid.

She explained that an optometrist can diagnose eye disorders and potential health hazards, and other underlying diseases like cancer and diabetes just by checking one's eyes. Given the benefits of an eye examination to one's health, it is recommended that you include it in your annual health checkups. 

If you are not already wearing any visual aid, you should schedule an eye health evaluation and full vision test with your local optometrist to get a head start on eye health. The eye examination checks many aspects of your eyesight or eye health and aids in the early detection of eye disorders when they are most treatable.

 

Working from home

Those who work from home should create an ergonomically appropriate workspace. According to Yoyo, the monitor should be positioned 15 to 20 degrees below eye level (4 or 5 inches) from the centre of the screen and 20-28 inches away from the eyes. Avoid glare from overhead lighting or windows by positioning the computer screen.

She said that compared to traditional prints, seeing on a digital screen is more visually demanding, making us more susceptible to eyestrain, headaches, impaired vision, watery or dry eyes, and neck/shoulder pain. Individuals with perfect eyesight should wear glasses prescription for computer use to increase visual ability and comfort when working on digital screens to prevent eye damage.

She also noted that setting a correct working or reading distance of an arm's length to help minimise digital eye strain would also perform wonders.

 

Source: BERNAMA