Maintaining excellent eyesight

EVER felt that your job is tough? Think about your eyes.

Your visual organs work just as hard as you do when you are in the office and continue to work when you play mobile games, check your social media on a tablet, or watch television.

This can lead to eye strain, which causes more than just tired or dry eyes and can result in headaches, blurred vision and double vision.

With so much time spent looking at monitors and screens, it is advisable to take some time out to care for one’s eyes.

One way is to have good ergonomics, or ensuring the equipment you use fits the specific requirements of your body. Not only does this improve comfort and posture, it also helps reduce eye strain.

Start by personalising your space. Everyone is different, so tailor your computer screen settings, seat height or ambient lighting to suit you.

Position your chair and desk so that your elbows rest at a 90-degree angle on the desk. Your back should also be supported, and you can plant your feet flat on the ground.

Ensure the distance from your face to the monitor is 45 to 71 cm.

Ideally, you should be looking at your screen at a slightly downward angle, with the centre of the screen around 10 to 15 cm below your eyes.

Customise the brightness and contrast settings to a level that you are comfortable with, where you can see text and images clearly. For smaller text or details, magnify it rather than straining your eyes to see.

Also, where possible, make lighting work for you. Minimise bright overhead lighting and use task lighting - light that shines on your workspace.

Try to keep window light to your side, instead of behind or in front of your desk. If you cannot change your position, adjust the position of your computer monitor to reduce glare or get an anti-glare screen.

You also need to rest your eyes. Take time away from close work to allow your eyes the break it needs.

A great tactic to reduce eye strain is the 20-20-20 method. Every 20 minutes, take a 20-second break and look at a far away object that is at least 20 ft (6m) away.

During your 20-second break, you can also blink rapidly to lubricate the eyes and refresh them.

Another way is to rub your palms together until they are warm, then placing them over your face. Your eyes should be covered by your fingers, while your cheeks are resting on your palms.

Then, close your eyes and breathe deeply while holding the pose for 15 seconds.

Get health tips from exhibitors and organisers when you visit Star Health Expo 2019.

With the theme ‘Get Fit. Live Great!’, it aims to inspire Malaysians to lead a healthy lifestyle and adopt a holistic approach that includes physical and mental health, emotional well-being and financial wellness.

Star Health Expo 2019 is organised by I.Star Events Sdn Bhd, a subsidiary of Star Media Group Berhad with Great Eastern Life as exclusive event partner.

The expo is held in SPICE Convention Centre, Bayan Lepas, Penang. It is open from 10am to 7pm and admission is free. For enquiries, call 03-79671388 (ext.1541/1097/1505) or visit us

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