These days, our eyes are put under more pressure than ever before with greater computer and UV exposure and higher levels of pollution in the air. All this adds up to tired, sore and potentially damaged eyes. Time to look at what you need to know what the potential problems are and what you can do, eat or use to maintain happy eyes.

Computer eyes

Computers are one of the biggest culprits causing tired and damaged eyes with a large proportion of Australians and New Zealanders using computers daily, for both work and pleasure. Common symptoms of eyestrain through computer use include sore, red and dry eyes, eye aches or associated headaches, greater difficulty focusing and greater sensitivity to light. So how exactly do these unwanted symptoms occur and what can you do to prevent them?

These symptoms are thought to be caused initially by computer viewing reducing your ability to easily focus, thus leading to a degree of squinting at the screen. This has the effect of reducing the amount you blink, which in turn creates dry and irritated eyes.

One of the best ways to protect your eyes is to limit computer use and take regular breaks. As many people rely more and more on computers for work, it’s not always possible to reduce your screen viewing time, but small steps such as printing out documents to read rather than view on your computer can make a difference. It’s also worth cutting down on leisure-time computer use, especially if you are using computers heavily at work. Simply taking a break from your screen can also make a big difference.

Getting up from your computer for a minute or two every hour can have a surprisingly significant effect on reducing tired computer eyes. While using the screen it’s also helpful to glance away frequently to encourage blinking and so better eye lubrication.

The angle of your screen can also play a big part in how badly your eyes are affected by computer use. One study found that eye symptoms were significantly reduced if you look down at your computer screen at an angle of 14 degrees or more. Adjusting your screen to minimise glare, too, will be helpful as it leads to less squinting and more blinking. You can do this by changing the contrast on your screen or even by using anti-reflective screens over your computer. Aside from these preventive strategies, there are some key nutrients to reduce eyestrain occurring through computer use.

Taurine has been found to be of significant benefit in reducing symptoms and can be found in meat and seafood but not plant-based foods. It is not an essential amino acid, though, so don’t panic if you’re a vegetarian as your body can make taurine from two other amino acids, namely methionine and cysteine. These can be found in foods such as beans, eggs, onions and cottage cheese. Taurine is important for healthy muscle function, so perhaps it’s through this role that it assists with focus and so reduces tired eyes.

Another nutrient helpful for this regulation of muscle function is magnesium. It relaxes muscles, thus reducing the need to squint, and so improves dry and irritated eyes. Magnesium can be found in almonds and wholegrain cereals or taken in supplements in levels of 200–400mg daily. If you do go for supplements, avoid oxide forms, which are irritating on the bowel and are poorly absorbed.