Wellness Wednesday – Week 10

March is Workplace Eye Wellness Month!

Here’s looking at you!

Ah…. the convenience and ease of using technology: personal computers, tablets and cell phones with prolonged usage can often be felt in the eyes.  Close to 70 percent of American adults experience some form of digital eyestrain, according to a report from The Vision Council.

Symptoms of digital eyestrain can include dry eyes, blurred vision and headaches.

The organization Prevent Blindness suggests that office workers can take a few simple steps to help prevent eyestrain and fatigue.

  1. Visit an eye doctor for a dilated eye exam to make sure you are seeing clearly
    and to detect any potential vision issues.
  2. Place your screen 20 to 26 inches away from your eyes and a little bit below eye
  3. Use a document holder placed next to your computer screen.  It should be close
    enough so you don’t have to swing your head back and forth or constantly
    change your eye focus.
  4. Adjust the text size on the screen to a comfortable level.
  5. Change your lighting to lower glare and harsh reflections.  Installing a glare filter over your computer screen can also help.
  6. Use a chair that you can adjust.
  7. Choose screens that can tilt and swivel.  A keyboard that you can adjust is also
  8. The Vision Council recommends the 20-20-20 break: every 20 minutes, take a
    20-second break and look at something 20 feet away.

According to WEB MD, here are some powerhouse foods to try for healthy eyes (it’s not just carrots anymore!).

Spinach and Kale have antioxidants that protect against eye damage from sunlight, cigarette smoke and air pollution.  These leafy greens are loaded with two of the best antioxidants for eyes, lutein and zeaxanthin.

Grapefruit, Strawberries and Brussels Sprouts contain vitamin C, which is a top antioxidant.  These foods are among the top sources of vitamin C.  Eat half a grapefruit and a handful of Brussels sprouts or strawberries (one-half cup) a day, and you’re good to go.  Papaya, oranges and green peppers are other good sources of vitamin C.

Seeds, Nuts and Wheat Germ contain Vitamins C and E that work together to keep healthy tissue strong. But most of us don’t get as much vitamin E as we should from food. Have a small handful of sunflower seeds, or use a tablespoon of wheat germ oil in your salad dressing for a big boost. Almonds, pecans, and vegetable oils are also good sources.

Brought to you in Good  EYE Health from Wellness Wednesday!

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