Effects of too much exposure to blue light and excessive gadget use

Because of COVID-19, more and more people are resorting to technology as a way to communicate with their loved ones and perform tasks in the comfort of their homes.

While gadgets are helpful during the pandemic, excessive use and constant exposure can be potentially damaging to one's health, most especially to the eyes and the brain.

According to doctors, the allotted time for gadget use is limited to three hours per day.

Excessive exposure can lead to adverse effects including digital eye strain, damage of the retina in the eye, and brain fog.

“Unahin natin 'yung sa mata na may term ngayon na Computer Vision Syndrome o digital eye strain which is brought about by the overuse of the eyes,” says Dr. Ramon Basa, an Occupational and Family Medicine Specialist at the Asian Hospital Medical Center to Pinoy MD.

“Nandyan 'yung blurring of vision, dry eyes, sakit ng ulo, minsan nagdo-double vision pa nga so we have to take care of our eyes.”

He also warns of the development of Gray Matter Atrophy or in lay man's term, the shrinking of parts of the brain.

“Excessive screen time or exposure to blue light can also lead to gray matter atrophy na similar sa mga pasyente na may multiple sclerosis which is a long term complication to the brain.”

Because we're confined to our home and we cannot limit our time to three hours per day, here are some tips you can do to keep yourself healthy.

1. It's all about the brightness

Nighttime blue-light emissions from your phone or laptop are where the most potential damages can happen. That's why if you can power off the devices two hours before your bedtime. If you have to, slide down the brightness of your screen or work in a well-lighted room.

2. Socially distance yourself from the screen

The mean distance from a screen to a person's eyes is 13 inches for smartphones while 15 inches for tablets. Depending on your computer screen, the average distance is about 20 to 40 inches away from the screen.

3. Use a filter

There are screen filters that turn light more amber or download an app that filters the screen and offers a blue-light reduction mode.

With the case of anti-blue light glasses, Dr. Basa says there's not a lot of research yet to back-up the effects of the product. Ophthalmologists don't recommend the eyewear because it is not marketed as a medical device.

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4. Posture is key

To prevent body strain, be aware of how you sit in front of the computer, and observe proper sitting posture.

If you can, adjust your workstations that aren't quite right to minimize strain.

5. Exercise

Move whenever you can! Exercise has many benefits for the body because it relaxes the tissues, improves circulation, and even builds stamina. At least every 10 minutes, take a short break and move.

Also, don't forget the 20-20-20 rule: For every 20 minutes of screen time, focus your eyes for at least 20 seconds on an object that is 20 feet away. Although there is no medical back-up for this rule, vision-care professionals often recommend it.

If you are aware of the risks involved with your relationship with your screens, you will be more likely to make great decisions about how you're looking at your screen, how long and how often you're looking at it, and when it's time to put them all away.