Our way of interacting with the world has undergone a complete transformation. Although the human eye evolved to detect dangers and analyze distant landscapes, today we spend most of our day glued to screens, mobile phones and tablets. very short distanceThis clash between our biological nature and the digital lifestyle has made it extremely common to feel that our eyes can't take any more.
We're not necessarily talking about a serious illness, but rather a general discomfort that arises after a accommodative effort Intense and prolonged. When we force our vision to focus on a nearby point for hours or when we constantly jump our gaze from a monitor to a piece of paper, the visual system becomes exhausted, causing that feeling of heaviness that affects us so much in our daily lives.
What exactly is eye strain or asthenopia?
Eye strain, known medically as asthenopia, occurs when the ciliary muscles The muscles of the eye become overloaded. These muscles are responsible for adjusting the lens so we can focus images clearly. When this process is under excessive strain, focusing ability decreases and bothersome symptoms appear.
It is very important not to confuse it with presbyopia. While fatigue is a temporary and reversible state that depends on habits, presbyopia is the loss of elasticity The natural change in the lens that occurs with age, usually from age 40 onwards, requires a permanent optical solution.
Signs and symptoms to identify eye strain
Each person reacts differently depending on their body type and habits, but there are signs that are very common. It's normal to feel a stinging or itchingas if we had grit in our eyes, or experiencing persistent dryness that sometimes alternates with excessive tearing.
Other common manifestations include:
- Localized headaches in the area of ​​the eye sockets or migraines due to tension.
- Blurred or double vision that usually disappears quickly once we stop the stressful activity.
- Mild swelling and redness of the eyelidswhich is sometimes mistaken for an allergy.
- An increased sensitivity to light, known as photophobiaespecially in the face of monitor brightness.
- A feeling of heaviness that makes it difficult to keep the eyelids open and, sometimes, dizziness or lack of concentration.
Why do these discomforts occur? The main causes
The most obvious trigger is the overuse of near vision. Reading very small print for hours or spending the day in front of a computer generates considerable muscle stress. This is compounded by... blue-violet light emitted by electronic devices, which can affect the retina and generate much deeper fatigue.
However, the environment plays a crucial role. Poor lighting, whether due to too much darkness Or because there are annoying reflections on the screen, it forces the eye to work twice as hard to capture the image. Likewise, environmental factors such as air conditioning, strong heating, or very dry environments dry out the cornea and worsen the irritation.
Uncorrected refractive errors also play a role. If someone has myopia, astigmatism, or hyperopia and doesn't wear corrective lenses, they may experience vision problems. suitable glassesOr if you use outdated glasses, your visual system will constantly be working harder to try to maintain sharpness, accelerating the onset of fatigue.
Computer Vision Syndrome (CVS)
This is a specific type of fatigue linked to the digital world. One of the most serious problems is that, when we concentrate on a screen, our blink rate drops drastically. We go from blinking about 22 times per minute to just 5 or 13 timesThis prevents the eye's natural lubrication and causes extreme dryness.
Furthermore, posture is often poor. Working hunched over or with the mobile phone too close to the face not only affects the eyes, but also generates muscle tensions in the neck, shoulders and back, creating a vicious cycle of general discomfort.
Effective strategies to prevent and treat eye strain
To combat this problem, the most effective approach is to modify daily habits and optimize our environment. One of the most recommended techniques is... 20-20-20 ruleEvery 20 minutes, we should look away at an object about 6 meters (20 feet) away for at least 20 seconds to relax the focusing muscles.
Regarding ergonomics and personal care, we can follow these guidelines:
- Adjust the displayThe monitor should be at eye level or slightly below (about 20 degrees) and at a distance of between 50 and 70 centimeters.
- Conscious blink: Force ourselves to blink more often to keep the ocular surface hydrated.
- Use of artificial tearsThey are ideal for lubricating the eye and eliminating the gritty feeling, even if we do not have a diagnosed pathology.
- Improve lighting: Prioritize natural light and avoid artificial light sources. direct flashes on the screen.
- Sleep hygiene and diet: Sleep at least 8 hours and maintain a diet rich in vitamins A, B and CIn addition to minerals like zinc, it helps with eye health.
On the other hand, it is essential to have regular checkups with an ophthalmologist. The use of anti-reflective lenses Lenses with special filters can make a difference for those who spend entire days in front of a computer. In children, it is especially critical to limit screen time and encourage outdoor activities to slow the progression of myopia.
Looking after our eye health requires a balance between technology and rest. By taking short breaks, adjusting the lighting in our workspace, and staying properly hydrated, we can prevent fatigue from becoming chronic and recover our vision. clarity and comfort in our daily vision.