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Do you often feel dry, sore, tired, blurred, sensitive, or watery eyes? Do you often have headaches, nausea, insomnia, or trouble concentrating?

If your answer is yes, then you may be suffering from eye fatigue.

Asthenopia is a common eye discomfort caused by excessive strain on the eyes caused by prolonged close visual activities such as reading, writing, watching TV, playing video games, and using computers or mobile phones.

Eye fatigue can affect not only your vision, but also your physical and mental health and quality of life.

So, which groups of people are prone to eye fatigue? How to relieve eye fatigue? This article will answer these questions to help you protect your eyes and make your vision more comfortable and clear.

First, the performance of visual fatigue

The manifestations of visual fatigue vary from person to person, but there are generally the following:

Dry, sore, tired, blurred, sensitive or watery eyes

Red, inflamed, or infected eyes

The eyes have difficulty adjusting or focusing

The eyes cannot adapt to changes in light

Glare, dark spots, or flickering in the eyes

Headaches, nausea, insomnia, or trouble concentrating

Tension or pain in the shoulders, neck and back

If you have any one or more of these symptoms, then you may be suffering from eye fatigue.

Eye fatigue is usually temporary, and if you stop visual activity and rest your eyes for a while, the symptoms will go away or lessen.

However, if you often or long-term neglect of eye fatigue, not timely relief or treatment, then eye fatigue may lead to more serious eye problems, such as myopia, astigmatism, amblyopia, strabismus, cataracts, glaucoma and so on.

Second, how is visual fatigue produced?

Asthenopia is mainly caused by overexertion of the regulating and ciliary muscles of the eye.

The regulating muscle is the muscle that controls the deformation of the lens of the eye, and the ciliary muscle is the muscle that controls the size of the pupil of the eye.

When we perform close-up vision, the regulating and ciliary muscles contract, making the lens thicker and the pupil smaller to allow more light to focus on the retina and form a clear image.

However, if we carry out near visual activities for a long time without interruption, the regulating and ciliary muscles will overexert themselves, resulting in a decrease in the adjustment ability of the eyes and a decrease in the sensitivity of the pupils, resulting in visual fatigue.

In addition to overexertion of the regulating and ciliary muscles of the eye, the development of visual fatigue may also be related to several factors:

Time, distance, Angle and frequency of visual activity

Content, complexity, contrast, and brightness of visual activity

Visual activity environment, light, temperature and humidity

Posture, equipment, glasses and contact lenses for visual activities

Age, sex, physique, health and mental state of the visual active person

These factors affect the burden and comfort of the eyes, which affects the degree and duration of visual fatigue.

Third, which groups of people are prone to eye fatigue?

Eye fatigue is a common phenomenon that can occur to anyone, but some groups of people are more prone to eye fatigue, such as:

People who engage in close visual activities for a long time, such as students, teachers, writers, editors, journalists, designers, programmers, accountants, lawyers, etc.

People who use electronic devices for a long time, such as watching TV, playing video games, using computers or mobile phones.

People who are in a poor visual environment for a long time, such as too strong or too dark, too high or too low temperature, too high or too low humidity, air pollution or dry.

People who maintain poor visual posture for a long time, such as too close or too far, too large or too small, too stiff or too loose posture.

People who wear inappropriate glasses or contact lenses for a long time, such as the degree is too high or too low, the model is too large or too small, the material is too strong or too soft, and the cleaning is too much or too little.

People with eye diseases or systemic diseases, such as myopia, astigmatism, amblyopia, strabismus, cataracts, glaucoma, diabetes, hypertension, anemia, etc.

Older or younger people, such as the elderly or children, are more susceptible to visual stimuli because their eyes have less ability to regulate.

People of different genders, such as women, are more prone to eye fatigue than men because women’s eyes are more sensitive and more susceptible to hormonal effects.

People with different constitutions, such as weak constitution, poor nutrition, lack of exercise, lack of sleep, and excessive stress, are more prone to visual fatigue because their body resistance is lower and it is more difficult to restore the vitality of the eyes.

If you belong to any one or more of these groups, then you should pay special attention to prevent and relieve eye fatigue, so as not to cause irreversible damage to your eyes.

Fourth, how to relieve eye fatigue?

There are many ways to relieve eye fatigue, but the most basic principle is: let the eyes get enough rest and protection. Specifically, you can do this from the following aspects

Adjust the time, distance, Angle, and frequency of visual activity.

You should avoid long periods of uninterrupted close visual activity, but every 20 minutes, rest your eyes for 20 seconds and look at distant objects 20 meters away, which is called the 20-20-20 rule.

You should also maintain an appropriate visual distance, in general, the distance should be twice the length of your arm or the diagonal of the screen.

You should also maintain a proper visual Angle, generally speaking, the Angle should be 10 to 20 degrees, that is, the eyes are slightly downward.

You should also maintain an appropriate visual frequency, generally speaking, the frequency should be no more than 40 minutes per hour, that is, at least 20 minutes of rest per hour.

Adjust the content, complexity, contrast, and brightness of the visual activity.

You should avoid reading or watching content that is overly complex, blurry, flickering, or harsh, and instead choose content that is clear, concise, stable, or soft.

You should also adjust the contrast and brightness of the content so that it is suitable for your eyes, in general, the contrast should be 50% to 70%, and the brightness should be 250 to 300 lumens.

You should also adjust the font size and color of the content to make it easy to read, in general, the font size should be 12 to 14 points and the color should be black or dark.

Adjust the environment, light, temperature and humidity for visual activities.

You should avoid visual activities in environments that are too bright or dim, too hot or cold, too dry or wet, too polluted or empty, and instead choose environments that are moderate, comfortable, clean or quiet.

You should also adjust the light, temperature and humidity of the environment so that it is suitable for your eyes, in general, the light should be natural or soft light, the temperature should be 18 to 24 degrees Celsius, and the humidity should be 40 to 60 percent.

Adjust posture, equipment, glasses and contact lenses for visual activities.

You should avoid maintaining poor visual posture, such as hunching, looking up and down, tilting your head and squinting your eyes, etc., but maintain the correct visual posture, such as lifting your chest and pulling in your stomach, looking straight ahead, and keeping your eyes parallel.

You should also adjust the visual activity of the device, such as TV, computer or mobile phone, so that it is suitable for your eyes, in general, the equipment should be kept clean, no reflection, no radiation, no noise, etc.

You should also adjust the visual activity of the glasses or contact lenses, such as strength, model, material, cleaning, etc., to make it suitable for your eyes, in general, glasses or contact lenses should be regularly checked, replaced, cleaned, disinfected, etc.

Increase eye nutrition, exercise, massage and health care.

You should eat more foods that are good for your eyes, such as carrots, spinach, tomatoes, fish, eggs, walnuts, etc. These foods are rich in vitamins A, C, E, B, D, calcium, zinc, selenium, etc., which can enhance the resistance and repair ability of your eyes.

You should also do more exercises that help your eyes, such as blinking, twinkling, closing your eyes, looking far away, etc. These exercises can promote blood circulation and metabolism in your eyes, and relieve eye fatigue and tension.

You should also do more massages that are beneficial to the eyes, such as rubbing the brow, temples, corners of the eyes, eyeballs, etc. These massages can stimulate the acupoints and nerves of the eyes, and relax the muscles and nerves of the eyes.

You should also do more health care for your eyes, such as eye compress, eye bubble, eye drop, hot compress, etc. These health care can clean your eyes, eliminate eye inflammation and infection, lubricate your eyes and protect your eyes.

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