How to protect the eyes of office workers 10 tips for protecting the eyes of office workers
Now computers are our productivity tools. For office workers, they have to face computers every day. Do you know how to protect their eyes? Do you know the 10 tips for office workers to avoid sitting and hurting their eyes? Today Xiaobian will answer these questions for you. Friends who are interested, come and have a look.
How to protect your eyes
1、 Blink often
Now most of us blink a lot less than usual when using computers.
The reduction of blinking times will reduce the lubricating effect of tears on the eyes, resulting in frequent dryness and discomfort. If the computer must be used for a long time, artificial tears can be considered.
2、 Let your eyes rest
Every 40-50 minutes of computer operation, you should rest for 10-15 minutes. The younger you are, the shorter the operation time is. Take your eyes off the screen every 10 minutes and spend 10 seconds looking at distant objects or up.
When we rest, we can rotate our eyes up, down, left and right. We can also close our eyes and lie on our back in a chair or look at the distance, so as to avoid using our eyes at a closer distance. We should apply moderate heat to our eyes at least 2-3 times a day.
3、 Change the pace of work
Stand up and walk at least every two hours to rest your body and eyes.
4、 Pay attention to the position of the light source
The computer screen should be placed so that the strongest light source is located on the side. And the brightness of the surrounding environment should not exceed the brightness of the screen. Use an adjustable light source so that the light will not be directed to the eyes or cause reflection on the screen.
Screen reflection can cause eye discomfort. The strongest reflection comes from the light above, including fluorescent lights or sunlight. Turn off part or all of the upper light source to reduce reflection.
When we turn on the computer screen, we can tilt it down slightly, use the anti reflective screen, or close the curtains to reduce the reflection. This is a small move to protect our eyes.
5、 Maintain good sitting posture
As the saying goes, 'the head has a pillow, the elbow has a support, the back has a back, and the feet have a step'. A good posture can prevent sore neck and back muscles.
A pillow on the head gives the neck a chance to relax; Elbows against the table, not hanging in the air, in order to relax the shoulders; The back has a back to support the waist. The feet are treaded, and the feet are flat on the floor at least about 90 degrees to avoid poor blood circulation in the legs and numbness in the feet.
As for whether to use the waist, when sitting, you must sit in the innermost part of the chair and move your body back slightly.
If you find that the knee socket is pressed against the seat cushion, it means that the seat back is too deep, the feet will be prone to numbness and poor blood circulation. In addition, avoid sitting too high and hanging your feet, and choose a chair with adjustable height.
6、 Adjust screen
Use a computer screen with a resolution of more than 15 inches. The appropriate distance between the screen and the eyes is about the length of the arm. If you lean forward when looking at a smaller font, you can enlarge the font or page.
The top of the screen should be at the same height or slightly lower than the eyes, and the line of sight should be at the center of the screen, which should be a 10-20 degree depression angle when looking down.
When using adjustable height seats, in addition, the screen must be kept clean because dust will make the screen more reflective.
When the screen flickers or the image is blurred, it shall be sent for repair or update as soon as possible.
7、 Adjust keyboard
Place the keyboard directly in front of the screen. If you keep searching for the keyboard while typing, your eyes will be tired from continuous movement and refocusing.
The best height of the keyboard is that when you put your hand on the keyboard, your arms can easily sag close to both sides of your body, and your elbows are about 90 degrees; Dr. Liang Huiwen reminded that if you use a notebook computer in the office, you can consider an external keyboard and put it on a keyboard rack slightly lower than the desktop.
In addition, some people add a wrist rest in front of the keyboard in order to reduce excessive wrist back bending. However, Liang Huiwen believes that with a wrist rest, the hand may deliberately accommodate it, but the posture is poor, which is more likely to hurt local compression points of the wrist. She suggests that the wrist rest should be used carefully.
8、 Place reference documents in place
Place the book or document on the document rack next to the screen. The distance and angle between the document and you should be roughly the same as the screen.
9、 Wear appropriate glasses if necessary
If you need to wear glasses, make sure the degree is suitable for computer work.
To see the screen clearly, you may need trifocal or progressive multifocal lenses, such as' computer glasses'. Divide the lenses into three areas. The upper area is used to see the distance, the larger area in the middle is used to see the distance, and the lower area is used to see the close distance.
10、 Regular vision examination
Before starting to work with computers, computer families first have a visual examination, and then once a year.
What to eat is good for eyes
1. Eat more fruits containing vitamin A
When vitamin A is deficient, the adaptability of the eyes to the dark environment decreases, and when it is serious, it is easy to suffer from night blindness. Vitamin A can also prevent and treat dry eye disease, so you should take enough vitamin A every day.
Fruits rich in vitamin A include apricots, melons, peaches and papaya
2. Eat more fruits containing vitamin B group
A considerable amount of free vitamin B2 is stored in the retina of the eye. Vitamin B deficiency can lead to photophobia, tears, burning, itching, visual fatigue and eye spasm.
Fruits rich in vitamin B include bananas, grapes, pears and kiwi peaches
3. Eat more fruits containing vitamin C
There is a high content of vitamin C in the lens of the eye, which acts as an antioxidant to protect the eyes. If you lack vitamin C, you are prone to cataract. Therefore, eating more fruits containing vitamin C can improve the content of vitamin C in eye lens, improve the effect of antioxidation and reduce the damage of free radicals to eyes.
Fruits rich in vitamin C include guava, kiwi fruit, strawberry and tomato.
4. Eat more yellow and green fruits
This kind of fruit contains lutein and zeaxanthin. Once these two pigments enter the body, they accumulate in the light sensitive tissues at the back of the eyes, which protect the eyes by filtering blue light.
Conclusion: after reading the above introduction of Xiaobian, you should already know what are the 10 tips for office workers to avoid sitting and hurting their eyes. You should also know what to eat is good for your eyes. Xiaobian reminds you that you must pay attention to your work in the future. Xiaobian also hopes you can share this news with your friends.