Screens are an integral part of our everyday lives. Whether at work or during leisure time, no one can and wants to do without personal computers, notebooks, smartphones and tablets today.
Not surprisingly, our eyes suffer as a result. The overload of our visual organs, which can result from hours of concentrated looking at a screen, now also bears an official name: the “office eye”.
The symptoms of the Office Eye are dry, burning, scratching and itchy eyes, foreign body sensation and sometimes blurred vision. In medical terms, the Office Eye is part of the dry eye syndrome, which includes a number of eye diseases.
Women over 30 are more affected by the Office Eye than men, according to the Japanese Osaka study.
76.5 % of female screen workers and 60 % of their male colleagues suffer from dry eyes.
The dry eye is also part of Computer Vision Syndrome (CVS). In addition to eye complaints, this also includes muscle tension, headaches, light sensitivity and sleep problems, which can also be caused by computer work.
All those who spend long periods of time on computers, smartphones, tablets, etc. should therefore keep an eye not only on the screen but also on the health of their eyes. Here are a few helpful tips.
Blink at least 13 times per minute
The Office Eye is caused by too little blinking. By closing the eyelids, the eye surface is wetted with the tear film and kept moist. Normally we blink about 9 to 13 times per minute. If we focus on a screen, the blinking frequency is reduced to below 5. This results in incomplete moistening and an increased evaporation rate, which leads to drying out of the eye surface. This is initially noticeable through burning, itching and foreign body sensation. However, serious eye diseases can also develop from this.
Paradoxically, when eyes are dry, they start to water. Due to the missing eyelid blink, small particles from the environment are no longer removed from the eye. This increases the existing irritation. As a reaction, the eye produces a lot of tear fluid, but in a very aqueous composition. It therefore does not stick to the surface of the eye for long, only wets the lens for a short time and does not bring any relief.
The changes in tear consistency are an essential factor in the development of the Office Eye. It not only impairs the humidification of the eye, but also influences the quality of vision and promotes eye inflammation. This increases eye discomfort and can lead to permanent damage. Regular blinking of the eyelids not only moistens and moistens the eye surface, but also ensures the correct consistency of the tear film.
So don’t forget to blink.
Pauses, palming, changing views and yawning
Regular breaks are important to relieve the strain on the eyes during a long day on the screen and to prevent dry eyes. Short stays in the fresh air would be best. If this is not possible, relaxation exercises are helpful. For example, “palming”. In this simple method, the palms are rubbed together to warm them up. Then place the hands on the closed eyes for 2 to 3 minutes. The warmth of the palms reinforces the relaxation and recovery effect. In this case it is not a hand on the heart, but a hand on the eye.
The 20-20-20 rule, a method from the USA, helps to regularly detach the gaze from the screen. Every 20 minutes for 20 seconds, an object is viewed at a distance of at least 20 feet (approx. 6 m). This relaxes the eye muscles, because our eyes are designed by nature to constantly switch between near and far vision.
Yawning is also good for stressed eyes. Yawning relaxes the facial muscles and at the same time moistens the eyes. A quick help for dry eyes.
Workplace and indoor climate
The correct position of the screen, an anti-glare and flicker-free monitor and an adjusted brightness are essential to avoid eye stress. As a rule of thumb, the distance between the eyes and the screen should be 50 to 70 cm, which is approximately one arm’s length.
A good room climate also relieves the strain on the eyes. In air-conditioned or heated offices, 50% humidity would be ideal. Regular airing and the installation of air humidifiers help against dry room climate and dust. Plants in the office are not only a green eye-catcher (e.g. for the 20-20-20 rule), but also provide clean air and fresh oxygen.
Artificial tears
A popular, but simple way, is to turn to “artificial tears”. This type of eye drops brings a quick relief of the symptoms, because they lie like a tear film on the cornea and conjunctiva, but they do not treat the cause of the dry eye. Therefore, there is a risk of a habituation effect. Permanent use of artificial tears can also have side effects. In particular, preparations containing preservatives can increase rather than alleviate the discomfort in the long term. There are also numerous people who are allergic to the replacement tears.
But even the best eye drops can only imitate the real tear film. Therefore, it is necessary to tackle the problems that cause the dry eye at their root.
Important nutrients for dry eyes
In addition to a healthy diet with lots of fresh fruit and vegetables, whole grain products and good high-quality protein sources, some nutrients are particularly important for the dry eyes.
Omega-3 for the tear film
The polyunsaturated omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are part of the natural tear film and are involved in its structure. Research shows that the ratio of omega-6 to omega-3 fatty acids in the body is crucial for the quality of the tear film. And a high intake of EPA and DHA is reflected in the stability of the tear film. In a placebo-controlled intervention study with 456 people with computer vision syndrome and dry eyes, the daily substitution of 180 mg EPA and 120 mg DHA improved symptoms and increased tear film stability within 3 months.
Antioxidants against inflammatory processes
Inflammations on the eye surface, which are often observed in dry eyes, lead to oxidative stress. The excessive production of free radicals is regarded as one of the causes of permanent tissue damage. Antioxidants from food can control free radicals and prevent destructive processes. A balanced diet with a high fruit content provides the appropriate active ingredients. Vitamin C, vitamin E, zinc and selenium are recognised antioxidants. Alpha lipoic acid, coenzyme Q10, vegetable polyphenols (e.g. from green tea or grapes) and carotenoids (from yellow plants) are also considered strong free radical catchers.
Carotenoids against eye fatigue
Beta-carotene, lutein and zeaxanthin are eye nutrients. Especially lutein and zeaxanthin are needed for the yellow spot inside the eyes. This spot, the so-called macula, is responsible for visual acuity. However, the additional supply of these nutrients can obviously also have a positive effect on the negative consequences of screen work. One study found that the 6-month use of 24 mg lutein and zeaxanthin significantly improved eye fatigue, glare sensitivity, reaction to photostress and contrast sensitivity. In addition, a significant increase in sleep quality was observed.
Conclusion
Those who regularly spend long periods of time in front of a screen can very quickly overtax their eyes. The symptoms of an office eye, especially the dry eye with redness, itching, scratching and foreign body feeling, are at first only unpleasant. However, it can very quickly develop into a serious disease of the eye surface. Prevention therefore is sensible. Our tips help to prevent the Office Eye and the targeted supply of selected micronutrients supports the preservation of eye health. At a glance.
