6 Eye Care Tips For The Office

Our optometrist Vassili Zinchenko offers 6 tips to improve eye health in the office environment


Have regular eye breaks

Give your eyes a well-earned break using the 20/20/20 rule: every 20 minutes look into the distance at least 20 feet (6 meters) away for about 20 seconds. This relaxes the eye muscles after they have been staring at the computer screen and relieves eye strain.

Keep the screen far away

When in front of a computer screen, make sure you’re at least an arm’s length away from it. Your eyes can get fatigued a lot quicker if they stare at a screen too close.

Try to keep all reading material like books, phones and magazines at least an elbow’s length away.

Having a correct spectacle prescription is important for correct head posture and to relieve neck strain as well.

Get the light right

Using bright screens in a dark room or using screens in rooms full of glare from windows and overhead lights puts unnecessary strain on your eyes.

Use the brightness settings to adjust your screen to a comfortable setting and consider an anti-glare coating on your next pair of spectacles.

Don’t forget to blink

We usually blink about 15 times a minute. However, while using computers we blink a lot less often. This can result in dry, scratchy and red eyes. The office air-conditioning with dry air makes this even worse. So put a little reminder on your desk to blink, and if needed, use artificial tear drops to help combat dry eyes.

Your optometrist can recommend which drops are best for you.


Eat clean

A number of foods and their nutrients have been shown to help eye health. Foods such as spinach and other leafy green vegetables, fruit, fish and nuts are recommended for your eyes. Research into these foods has found beneficial nutrients, such as lutein and zeaxanthin, vitamin C, vitamin E and zinc.

Try to avoid deep fried foods as they can cause inflammation.

Keep on the shades

Getting fresh air outdoors, especially during a long work day is a great way to recharge and relax your eyes at the same time.

Just remember to pop on your sunglasses when outside. Our eyes are 10 times more sensitive to UV light than our skin and are at risk of various eye cancers as a result.

Make sure your sunnies Australian Standard rated for best sun protection.

Get an eye test

Eye conditions such as myopia, hyperopia, astigmatism or presbyopia can make eye strain so ensure you have regular eye examinations with your optometrist to maintain good vision in and out of the office.

A comprehensive eye exam can also detect high blood pressure, diabetes, glaucoma and numerous other health conditions.

Now you can get Positive Optics optometrists come to your team for a first class, comprehensive eye exam. All at the comfort and convenience of your office. If you would like to schedule a 10-minute call and discuss your requirements we would love to hear from you.