Protecting Your Eyes from Digital Eye Strain

It’s easy to assume that workplace eye hazards only apply to industrial, medical, or lab related fields, but the reality is that desk jobs also pose a risk to eye safety.

According to the American Academy of Ophthalmology, the average American worker spends 7 hours a day on a computer or hand held device, which can lead to vision related problems such as Digital Eye Strain. The reason? Viewing a computer or digital screen is different than reading a printed page. Often the letters on the computer or handheld device are not as sharply defined, the level of contrast to the background is reduced, and the presence of glare on the screen may make viewing difficult, which in turn makes your eyes work harder.

Digital eye strain can be subtle and produce seemingly unrelated symptoms. Signs and symptoms include:

Sore, tired, burning or itching eyes
Watery or dry eyes
Blurred or double vision
Headache
Sore neck, shoulders or back
Increased sensitivity to light
Difficulty concentrating
Feeling that you cannot keep your eyes open

Think you’re suffering from Digital Eye Strain? Contact our office and request an appointment at one of our locations. Call 516-785-3900 (Wantagh office) or 516-541-4141 (Massapequa office) to schedule an appointment.

To help alleviate digital eye strain, experts say to follow the 20-20-20 rule; take a 20-second break to view something 20 feet away every 20 minutes.

Simple additional lifestyle changes to your daily routine can greatly reduce your digital eye strain. Try the following tips for a healthier, more refreshed vision.

Adjust the lighting. When watching television, keep the room softly lit. When reading printed materials or doing close work, try to position the light source behind you and direct the light onto your page.
Limit screen time. This is especially important for children, who may not make the connection between extended viewing, eyestrain and the need to rest their eyes regularly.
Choose the right eyewear for you. If you need glasses or contacts and work at a computer, consider investing in glasses or contact lenses designed specifically for computer work (blue light glasses). By wearing blue light glasses, you can help increase screen contrast, making it easier to focus and subsequently reduce eye strain.
Blink often to refresh your eyes. Many people blink less than usual when working at a computer, which can contribute to dry eyes. Blinking produces tears that moisten and refresh your eyes. Try to make it a habit to blink more often when looking at a monitor.
Adjust your monitor. Position your monitor directly in front of you about an arm’s length away so that the top of the screen is at or just below eye level. It helps to have a chair you can adjust too.
Use a document holder. If you need to refer to print material while you work on your computer, place it on a document holder. Some holders are designed to be placed between the keyboard and monitor; others are placed to the side. Find one that works for you. The goal is to reduce how much your eyes need to readjust and how often you turn your neck and head.
Adjust your screen settings. Enlarge the type for easier reading. And adjust the contrast and brightness to a level that’s comfortable for you.

Source: https://www.mayoclinic.org/diseases-conditions/eyestrain/diagnosis-treatment/drc-20372403

< Older Post

Newer Post >

Nutrition & Vision: Foods That Actually Help Eye Health

By Bob Berendsen • July 1, 2026

What you eat doesn’t just affect your energy or heart health. It also plays a major role in how well your eyes function over time. While periodic eye exams are important for protecting your vision, a healthy diet can support long-term eye health and may minimize the chances of certain vision problems as you age. At your eye care provider, we often remind patients that healthy vision starts from the inside out. How Nutrition Impacts Eye Health Your vision depends on a steady supply of vitamins, minerals, and antioxidants to stay healthy. Poor nutrition can contribute to issues such as dry eyes, night vision difficulties, and a higher risk of conditions such as cataracts or age-related macular degeneration (AMD). A balanced diet may help protect delicate eye tissues from oxidative stress- and inflammation-induced damage. Key nutrients like vitamins A, C, and E, along with omega-3 fatty acids and zinc, all play important roles in preserving clear, comfortable vision. Best Foods for Healthy Vision Leafy Green Vegetables Spinach, kale, and collard greens are loaded with lutein and zeaxanthin—two powerful antioxidants that help filter harmful blue light and protect the retina. Benefits include: Reduced risk of macular degeneration Better protection against light damage Long-term retinal health support Carrots and Orange Vegetables Carrots, sweet potatoes, and pumpkins contain high amounts of beta-carotene, which the body converts into vitamin A. This nutrient is essential for good night vision and comprehensive eye function. They help support: Clear low-light vision Healthy corneas Reduced risk of dry eyes Fatty Fish Salmon, tuna, mackerel, and sardines are fantastic sources of omega-3 fatty acids. These healthy fats support the oil layer of your tears and help prevent dry eye symptoms. They may help with: Eye moisture and comfort Reduced inflammation Retinal health support Citrus Fruits and Berries Oranges, grapefruits, strawberries, and blueberries have high counts of vitamin C and antioxidants. These nutrients shield the eyes from oxidative stress and may slow age-related damage. Benefits include: Stronger blood vessels in the eyes Lower risk of cataracts Overall antioxidant protection Nuts and Seeds Almonds, walnuts, flaxseeds, and chia seeds provide vitamin E and omega-3 fatty acids that help protect eye cells from damage. They support: Long-term eye cell health Reduced inflammation Protection from age-related vision changes Foods That Promote Long-Term Vision Care No single food can guarantee perfect vision, but a consistent, well-rounded diet rich in eye-friendly nutrients can create a meaningful difference. Combining healthy eating with protective measures like UV-blocking sunglasses and regular eye exams provides the best defense for your vision. When Diet Isn’t Enough Even with a healthy diet, vision changes can still occur due to age, genetics, or underlying eye conditions. If you notice blurry vision, increased dryness, difficulty seeing at night, or changes in how you see colors and light, it’s important to schedule a comprehensive eye exam. Early detection is key in handling conditions like cataracts, glaucoma, and macular degeneration before they significantly affect your vision. Supporting Your Vision From the Inside Out Nutrition is a powerful way to maintain healthy eyes, but it works best as part of a complete eye care routine. Eating a variety of colorful, nutrient-rich foods can help keep your eyes functioning at their best for years to come. If you’re concerned about your vision or want to learn more about preserving your eye health, plan a visit with your eye care provider today.