5 ways to protect your eyes during the World Cup season

According to Dr. Pham Huy Vu Tung, Ophthalmology specialist, Tam Anh General Hospital, Ho Chi Minh City, watching TV a lot, especially in the dark, will cause more harm to the eyes. In dark surroundings, having to focus on the screen light with continuously moving images will make the eyes quickly become blurred, tired, dry, and sore. Not only that, the light from the TV screen in a dark space will cause a very strong contrast that can damage the eyes.

TVs, phones, tablets... emit short-wavelength blue light in the range of 380 to 495 nanometers, which can penetrate deep into the eyes and cause vision loss. Exposure to this light at high intensity will kill visual cells, especially retinal pigment epithelial cells. This condition disrupts eye regulation, impairs vision and increases the risk of blindness. In addition, blue light can disrupt circadian rhythms and disrupt sleep.

To protect your eyes from the harmful effects of blue light, not only during the World Cup but also whenever watching TV, people should pay attention to the way they watch, the space, and the distance to reduce pressure on their eyes.

Suitable distance

The rule is to keep the viewing distance at least 5 times the size of the TV screen. For example, if the TV screen is 48 inches (1.2 m), the viewing distance must be at least 6 m, if the TV is 62 inches (1.5 m), the viewing distance must be about 7.5 m.

Adequate light

The TV should be placed in a place where there is no direct light on the screen and the amount of light in the room should be moderate, not too bright or too dark. Absolutely do not watch TV in a dark room, you should open the curtains during the day and turn on the lights at night when watching TV. Specifically, you should arrange yellow lights to help reduce the intensity of light on the screen and reduce the stimulation of this light on the eyes, thereby limiting damage to eyesight. At the same time, place the TV at eye level or a little lower to avoid fatigue of your vertical eye muscles due to looking up.

Give your eyes a break

While watching the matches, you should occasionally take a break or walk around the room to relax your eyes. Apply the 20-20-20 rule, which means that after 20 minutes, you should rest your eyes for about 20 seconds by looking at an object about 20 feet away (equivalent to 6 meters) to help your eyes avoid blurring, fatigue, and pain.

Massage

Massage your eyes during breaks or after watching a program. First, rub your palms together to create heat, then press your palms against your eyes for about 5 seconds, repeat 5-7 times. Next, use the tip of your index finger to gently massage in a circular motion the acupoints around your eyes (the point between the 2 eyebrows, the corner of the eye, the point between the lower and upper eye sockets, the tail of the eye), holding each acupoint for about 20 seconds.

Supplement foods good for eyes

Diet is also an important factor in taking care of eye health. Accordingly, some foods that can be enhanced in meals include carrots (containing beta-carotene that creates vitamin A), dark green leafy vegetables such as kale, spinach, broccoli (rich in antioxidants lutein and zeaxanthin) that help reduce the harmful effects of blue light; red and orange fruits and vegetables provide vitamin C; salmon and fatty fish such as herring, sardines rich in omega-3 are all good for the eyes.

Dr. Pham Manh Hoan, Head of Training, Scientific Research & Clinical Trials Department, Tam Anh General HospitalHo Chi Minh CityWillBright, said that to help keep eyes healthy and avoid computer vision symptoms, in addition to a scientific diet and supplementing food groups rich in vitamins A, C, omega-3... It is necessary to supplement the eyes with the specialized nutrient broccophane (can be found in the product Wit) extracted from a type of broccoli rich in sulforaphane, which increases thioredoxin. Thioredoxin is a natural protein that can protect retinal cells, effectively prevent retinal diseases, and improve symptoms of dryness, blurriness, pain, and fatigue caused by computer vision syndrome.

According to VnExpress