Tips to reduce the effects of eyestrain


Although it is not something that has arisen from teleworking, visual fatigue has been increased by the excess of hours in front of the screens.

Here are some tips on how to reduce eyestrain

Reflections on the screen

Annoying reflections on the screen, caused by poor lighting, can cause eyestrain. Therefore, the ideal is that if there is natural light in our workstation, we place ourselves perpendicularly, so that the window is on our right or left side, but never looking towards the window, thus having direct light to our eyes, or behind us, thus causing reflections on the screen.

If this is not possible, we must attenuate the entrance of light with a blind or curtain.

In addition, it is advisable to have extra lighting on the table such as a flexo or a table lamp. And if we do not have natural light in the room, the recommendation is to have two light bulbs, a lamp or spotlight on the ceiling and another secondary light on the desk.


Ergonomics and posture

Maintaining a correct posture not only affects our back, but also our eye health. In this sense, the screen of our computer must be elevated, at eye level, and the distance must be half a meter, so that we do not have our eyes too close to the electronic device, mobile, tablet or computer.


Wearing glasses or contact lenses

Protecting your vision from harmful light with specific lenses can also reduce eyestrain caused by hours spent at the computer. There are lenses on the market for people suffering from myopia, hyperopia or astigmatism that filter light by eliminating violet and UV rays.



You may think that eating is not related to eyestrain, in that case, you are wrong. Good hydration and a balanced diet also influence our eye health. So we recommend that, in order to stay hydrated, do not wait until you are thirsty, but drink water frequently until you drink around 2 and 2.5 liters of water a day.

As for the diet, it must be balanced and healthy, prioritizing fresh foods and minimizing the consumption of those processed foods, rich in sugars, refined flours and trans fats. The nutrients that should not be lacking for good eye health are:


Food rich in Omega 3

Dry eye syndrome, associated with a decrease in tears necessary for ocular health, can be due to different reasons, such as aging, exposure to dry environments, tobacco, allergies or high exposure to screens, but it has also been associated with a low level of omega 3. Omega 3s, in this sense, improve the functioning of the glands responsible for secreting fats that line the ocular surface. What foods contain omega 3?

Omega 3 can be found in oily fish (salmon, tuna, sardines, mackerel, shellfish), eggs and dairy products, and plant sources such as soy, nuts and flax seeds.


Beta carotenes and vitamins to improve eyesight

How many times have you heard that eating carrots is good for your eyes? Vitamin A and sight are good allies, it is a good source of vitamins to prevent ocular degeneration.

Carrot is also rich in rhodopsin, a pigment that helps us see in low light situations. But this does not mean that you have to eat carrots every day and incorporate it in all meals, it is not miraculous, although as we say, they are beneficial.


Vitamin C

Vitamin C is an essential nutrient in our diet, which we can find in many fruits such as kiwi, citrus, strawberries, and vegetables such as broccoli. Apart from being antioxidant foods, they also slow down eye aging.



This nutrient is found in cabbage, spinach or broccoli and they are important for maintaining good eye health, especially they are related to a lower risk of developing cataracts.

Therefore, a diet rich in fruits and vegetables and fresh foods such as fish or nuts are a good defense against vision problems.

Written by zack

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