As a developer thinking the long term effects of constantly staring at a screen for years gives me chills about my vision at an old age,
i'm not going to be 80 till another 55 years, so i'm worried about the health of my vision as time goes on.
when last did you have a full dilated eye exam?
if you're like most people, it's been a long while, or maybe never. like seriously?
Eye exams can help you detect serious health conditions before you even notice symptoms. But beyond that, our habits as developers are also a major factor in our long term eye health.
Insights on Eye Health
- The Aging Eye: While the natural stiffening of the lens (leading to reading difficulties) is a normal part of aging, other conditions like macular degeneration, glaucoma, and diabetic retinopathy are often linked to modifiable lifestyle factors.
Drivers of Vision Loss
- Sustained Near Focus: Constant use of screens and lack of breaks contributes to eye strain and myopia.
- Recommendation: This is a common problem for us developers. We tend to forget to take breaks, We need to remember to take breaks. so I set alarms to remind me to take breaks.
- Lack of Daylight: Exposure to natural outdoor light is crucial for regulating eye growth and protecting against short-sightedness, as it triggers the release of retinal dopamine.
- Recommendation: Most of our exposure to light is from our screens. take your computer outside, sit somewhere with natural light and code for a while, like my balcony.
- Smoking: A major risk factor that doubles the risk of age-related macular degeneration.
- Recommendation: i don't know what to tell you about that pipe that literally damages every organ in your body, that's on you.
- Metabolic Health: Chronically high blood sugar and blood pressure damage the delicate capillaries in the retina. The eye serves as a vital indicator of your overall cardiovascular health.
- Recommendation: Keep your blood sugar and blood pressure in check. It's not just about your eyes, it's about your overall health.
Actionable Steps
1. Follow the 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds to reduce strain.
2. Prioritize Natural Light: Spend time outdoors daily to support retinal health.
3. Nutrition: Eat for your eyes by consuming leafy greens (lutein and zeaxanthin) and oily fish (omega-3s), which support the macula and structural health of the retina.
4. Regular Screenings: Get a full dilated eye examination every two years from age 20-60, and every year from age 60 upwards, to catch conditions like glaucoma or macular degeneration early!
5. General Health: Managing your blood sugar, blood pressure, and sleep quality directly impacts your vision longevity.
well that's it, now go take care of your eyes