How to Prevent Vision Deterioration: Tips from the SUSU Medical Centre Specialist

Today is World Sight Day. Our reality is that for many people modern lifestyle leads to vision deterioration. The reasons for that are working in front of the computer monitor, using gadgets, unhealthy diet, and lack of rest…

Eyes is one of the most important sensory organs, with the help of which a person receives up to 90% of information. The quality of life, the ability to work and do everyday activities depend on their proper functioning.

Director of the SUSU Medical Centre Olga Veselova spoke on how to prevent early vision deterioration.

Here are a few simple rules you need to follow:

  • In the urban environment the air is extremely dry, and that is bad for your organ of vision. That is why, it is recommended to use humidifier at home.

  • Go for a walk in the fresh air every day. Oxygen has a beneficial effect on your entire body, including your eyes. While walking, the need to focus your eyes on one point disappears, and your eyes relax.

  • Smoking and alcohol damage the optic nerve and disturb the blood supply to the retina. People with bad habits are more likely to have colour perception disorders and reduced visual acuity. Therefore, we recommend that you break your bad habits.

  • Make sure that your body receives sufficient amount of vitamins. Vitamins A, E, C are especially important for vision. It is healthy to eat blueberries, carrots, and currants. If you have vitamin deficiency in your diet, you should take multivitamin supplements.

Director of the SUSU Medical Centre Olga Veselova

How to Read Correctly?

  • When reading literature, the lighting should be good. The best option is the lighting that a 75-90 W incandescent lamp gives. It does not have to be brighter, as this will increase the eye strain, because the light will be reflected from the white paper. It is for this reason that you should not read outdoors on a sunny day.

  • Reading when lying is not recommended at all! In this position, the flow of oxygen to the brain slows down. Therefore, you should enjoy reading literature only while sitting. In this case, your feet should stand flat on the floor, and your knees and hips be bent at a 90° angle.

  • The distance from your eyes to the book should be at least 30 cm. In a sitting position, it is easy to check this by placing your elbow on a table with a palm near your eyes.

  • Choose books with a large enough font in order not to strain your eyes.

  • Every 20-30 minutes you need to take breaks from the book and look away into the distance. Even 1-2 minutes of rest will reduce the strain on your eyes.

How to Work on the Computer Correctly?

Working on the computer means a bigger strain for your eyes, than, for example, a TV or a book. Blue light from the monitor and its brightness, font size and distance to the screen negatively affect the eyesight. It is recommended to spend no more than 6 hours in front of the computer, but this is not always possible.

To prevent the problems, connected with the vision deterioration, you need to know the rules of working on the computer:

  • Most importantly, it is the distance to the monitor. The monitor should be slightly below the eye level, and at arm's length.

  • You need to sit straight. Do not strain your neck or arms, since this disrupts blood circulation.

  • It is recommended to lower the brightness of the smartphone screen and computer monitor. This is especially important in case of poor lighting: the sharp contrast of brightness creates a great strain on eyes.

  • When working on the computer for a long time, it is very important to take breaks every 30-40 minutes, doing eye exercises or looking out the window. And when you look at the monitor, you need to blink regularly, this helps to avoid dryness.

  • To neutralize harmful radiation from the monitor, it is recommended to wear special glasses or lenses.

Eye Exercises

Visual acuity depends on the correct functioning of the oculomotor muscles. When a person looks at the screen of gadgets for a long time, these muscles are not working. Because of this, they become weaker and cannot perform their functions. Therefore, special eye exercises not only help prevent vision deterioration, but can restore the visual acuity.

Exercises need to be performed several times a day. The best way is to do a few simple exercises after every 40 minutes of working on the computer:

  • close your eyes tight, then open them wide;

  • blink rapidly;

  • look up and down, from left to right;

  • perform circular movements with your eyes;

  • alternately look into the distance and at the tip of your nose.

If you notice any vision deterioration, blurring and the like, you need to consult your doctor for diagnostics and further treatment.

Stay Healthy!

 

We would like to thank the SUSU Medical Centre for their help in preparing this news piece.


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Maria Ilina, Olga Veselova; photo by Oleg Igoshin
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