Tips to Protect Seniors Eyes from Digital Strain

Modern technology has given birth to the digital era, which has become increasingly affiliated with the rise in screen time. But with the rising screen time, there is an imminent risk of digital strain in people; this causes dry eyes, headaches, and troubled vision.

However, there are several ways to maintain your eye health while eliminating the negative consequences of a digital lifestyle. We've put together some practical recommendations to help you keep your eyes healthy in the digital age.

What is a digital strain? And what are the symptoms of a digital strain?

Digital strain, popularly known as compute vision syndrome, refers to a range of eye and vision-related disorders caused by prolonged use of computers, laptops, tablets, e-readers, and cell phones. When people spend long periods staring at computer screens, they frequently endure eye irritation and tired eyes. A systematic examination and meta-analysis study conducted during the COVID-19 pandemic found that the combined prevalence of digital strain was 74%. 

The symptoms of digital strain include:

When focusing on digital devices for a long time, the blink rate can drop by as much as 66% on average, resulting in dry, itchy, or burning eyes. The following are a few typical signs of digital eye strain:

• Headaches
• Blurred vision
• Neck pain
• Back pain
• Shoulder pain
• Dry eyes
• Double vision
• Eye discomfort
• Eye fatigue and irritation
• Glassy eyes

These symptoms can be more severe in seniors due to age-related visual alterations such as presbyopia (age-related farsightedness) and dry eyes. Seniors may also have vision impairments such as myopia (nearsightedness), hyperopia (farsightedness), or astigmatism, which can worsen the symptoms of digital eye strain.

10 tips to prevent digital strain

Adjust your device display settings: 

Adjust your device's display settings to mitigate digital strain. Increase the text size to improve readability. Adjust the brightness and contrast to your preferred level of comfort. This not only improves your reading experience but also helps lessen eye strain. Keep in mind that your gadget should assist you, not the opposite. 

Follow the 20-20-20 Rule

Prolonged eye focus on a single object notably a digital screen, is difficult for eyes. The 20-20-20 rule is a simple yet effective method to give your eyes the rest they need. Every 20 minutes, take a 20-second break and look at something 20 feet away. This short break can help reduce digital eye strain and maintain visual health. It is a small investment of time that can yield significant benefits for your eye health checkup.

Ensure proper lighting in the room

Lighting plays a decisive role in your digital experience. A poorly lit environment can cause your eyes to strain. Ensure that your screen is not the only light in your room. Use indirect lighting to reduce glare on your screen. This not only prevents eye strain but also Makes a comfortable viewing environment. Remember, the goal is to strike a balance between your screen and the surrounding light sources.

Position your digital devices correctly

For seniors in the digital age, it is critical to position your screen or handheld device at eye level. This helps reduce both neck and eye strain. Ensure that screens are at arm's length away from your eyes. This distance provides a comfortable viewing affair and further reduces strain.

Additionally, you can also use anti-glare screens. Consider opting for anti-glare filters on your devices to protect your eyes from digital strain. These filters minimise glare and reflections from the screen, common causes of eye strain.

Blink frequently

A simple yet effective tip for seniors using digital devices is to blink frequently. Regular blinking helps prevent dry eyes leading to discomfort and eye strain. Make it a habit to remind yourself to blink often while using digital devices.

Schedule regular eye exams:

Scheduling regular eye exams with an optometrist is essential for seniors in the digital age. These check-ups help monitor eye health and promptly address possible vision problems, ensuring optimal eye health during digital device usage.

Practice eye exercises 

Practising simple eye exercises can reduce digital strain in seniors. Blinking, rolling your eyes, and focusing on distant objects are exercises that not only reduce tension but also increase circulation, which benefits general eye health.

Try to limit your screen time 

It is important to set daily limits on screen time. Regular breaks from digital devices and engaging in other activities provide eyes with much-needed rest, preventing digital eye strain.

Hydrate your eyes

Hydrating your eyes is essential for maintaining good eye health. Maintain general hydration by drinking plenty of water throughout the day, aiming for roughly eight glasses. Adequate hydration promotes tear duct lubrication, reducing discomfort and irritation from dry eyes. 

Lubricating eye drops might provide immediate relief in your eyes. These simulate natural tears and provide a calming coating of wetness, particularly during prolonged screen use or in low-humidity situations.

Aim to eat well

As we age, maintaining eye health requires a balanced diet. Add meals high in A, C, and E vitamins. A diet rich in omega-3 fatty acids is crucial since these fats are excellent for the eyes and general health. Book your dietitian consultation.

Good food options include: 

1. Leafy greens, such as spinach and kale; are high in vitamins A, C, and E and antioxidants. Leafy greens improve retinal health, protect against oxidative stress, and increase general eye health. 
2. Carrots are abundant in beta-carotene, a type of vitamin A that is essential for vision health and the prevention of age-related macular degeneration (macular degeneration is an eye disease that results in visual loss.)
3. Salmon and other fatty fish are high in omega-3s. This helps to maintain the structural integrity of the retina. 
4. Citrus fruits include plenty of vitamin C, which helps blood vessels in the eyes, lowering the risk of cataracts and supporting a healthy immune system.

Conclusion

Maintaining healthy eyesight is within your power in this highly advanced society. Take proactive measures to safeguard your eyes and support long-term eye health by implementing these useful ideas into your everyday practice. Remember that a little goes a long way and that your eyes are precious.

FAQs

1. What is the 20-20-20 rule, and how does it guard against eye strain?

Every 20 minutes, pause what you're doing. Spend at least 20 seconds away from the screen when you take a break. While taking a break, focus on something at least 20 feet away, like something outside your window or down the corridor. For an extra twenty seconds, close your eyes or blink quickly to counteract dryness. This practice would prevent digital strain, keeping your eyesight healthy.

2. How can I naturally clean my eyes?

Flushing your eyes with water is one of the best ways to remove dust and debris from your eyes. Fill your hands with lukewarm, clean water after washing them. After that, submerge your eye in the water and attempt to blink so that the water enters your eye and helps to flush it out.

3. What constitutes a healthy amount of screen time?

According to experts, adults should keep their screen usage outside work to no more than two hours per day. You should engage in physical activity with the remaining time that you would spend on using screens.