[Health & Life]

Eye overuse will not be fixed by “resting a while”

Using smartphones and computers has become an indispensable part of daily life. After excessive eye use, many people experience temporary visual discomfort but assume “resting a while will make it better.” In fact, this is already a warning signal from the eyes.

According to the *Yellow Emperor's Inner Canon*, “illness arises from overuse,” and “long-term gazing harms the blood” is listed as one of the five labors and seven injuries. Most eye diseases are closely related to excessive eye use.

Overusing the eyes first causes visual fatigue – the most widespread “suboptimal eye health” issue. When staring at screens for long periods, the ciliary muscle stays contracted, unable to relax; meanwhile, blinking frequency drops sharply (normally 15–20 times/min, but only 5–7 times/min during screen use). Eye muscles, nerves, and tear film become overloaded, leading to visual fatigue, also called computer vision syndrome.

Symptoms include eye soreness, dryness, itching, foreign body sensation, burning; blurred vision, ghost images, slow refocusing; red sclera, eyelid twitching, photophobia and tearing; severe cases involve headache, dizziness, nausea, lack of concentration, insomnia, and irritability. Chronic visual fatigue directly accelerates myopia progression, aggravates dry eye, raises intraocular pressure, reduces work efficiency, and triggers neurasthenia – especially for adolescents, speeding up true myopia formation.

Excessive screen exposure also easily triggers dry eye syndrome, the most rapidly aging eye disease prevalent among all ages, accounting for nearly one-third of ophthalmology outpatients. When focusing on screens, blinking reduces drastically, tears evaporate too quickly, secretion and distribution become uneven, destabilizing the tear film and losing eye lubrication and protection.

Its symptoms: persistent dryness, gritty sensation, stinging pain; frequent rubbing, blinking, light sensitivity, wind intolerance; sticky discharge, transient blurring, paradoxical tearing; severe cases may develop corneal epithelial damage, infection, even perforation, greatly affecting quality of life.

Overloading eyes: beware of blinding diseases

Long-term overuse may also cause serious eye diseases. Glaucoma, cataracts, and macular degeneration have become notably prevalent in recent years.

Cataract is the world's leading cause of blindness. With excessive eye use, abnormal lens metabolism and poor microcirculation, plus UV damage, the lens accelerates oxidation and opacification. The number of middle-aged people (40–50 years) with cataracts has increased significantly, showing a clear younger trend.

Cataract symptoms: progressive blurring like looking through fog, increasing haze; photophobia, halos around lights; yellowish/darkened vision, double images; some cases show increased myopia or temporary improvement of presbyopia. Early stage only decreases vision, but advanced total lens opacity leads to complete vision loss. Surgery can restore sight, but delayed treatment may cause secondary glaucoma or intraocular inflammation, losing the chance for surgical recovery.

Glaucoma is the second leading cause of blindness globally, causing rapid vision loss or slowly narrowing visual field, both leading to optic nerve damage and irreversible blindness. Its incidence is much higher than imagined.

Glaucoma has many types: painful (eye distension, eye pain, headache) and painless; high intraocular pressure or normal tension. Painful forms (acute angle-closure glaucoma) are easier to detect; but chronic angle-closure glaucoma, open-angle glaucoma often have no pain and even normal IOP, silently “stealing” vision. Another typical symptom is visual field loss, which is not easily noticed early. By the time patients notice, it is often advanced.

Macular degeneration, an irreversible vision killer, is common in middle-aged/elderly and long-term screen users. The macula is responsible for central vision, but short-wave blue light penetrates the lens and directly damages the macula. Long-term accumulation leads to macular cell apoptosis and disease.

Symptoms include: sudden central vision loss, distorted vision (straight lines appear wavy), central scotoma or dark spots; reduced color discrimination, complete difficulty in fine tasks. More dangerous than cataracts, the damage is irreversible – once damaged, central vision is permanently lost, cannot be fully repaired by surgery or drugs.

Strictly follow the “20-20-20” rule when using screens

In modern fast-paced life, how to protect eyes? Develop healthy habits and undergo regular annual eye screening.

First prevent visual fatigue: reduce continuous close work; rest 10 minutes every 40 minutes. Strictly adhere to the 20-20-20 rule: every 20 minutes, look at an object 20 feet (6 meters) away for 20 seconds to forcibly relax ciliary muscles. Avoid using screens in dark environments, lying down, or in moving vehicles.

For dry eye: consciously increase blinking; do not rub eyes, limit eye makeup/eyeliner, avoid wearing contact lenses too long. Increase ambient humidity, avoid direct A/C or fan airflow, reduce staying in enclosed spaces like shopping malls or offices. If dry eye symptoms appear, avoid “internet-famous” eye drops, prefer preservative-free artificial tears, follow medical advice.

For middle-aged/elderly to prevent cataracts: besides avoiding overuse, wear sun protection (hats, UV-blocking glasses) to reduce light damage. Manage systemic diseases such as diabetes to avoid oxidative damage, and have an annual eye exam. If diagnosed with cataract, have surgery early as advised.

For glaucoma prevention: pay attention to symptoms like eye pain, headache, colored halos around lights – seek emergency or outpatient eye care immediately. If “suspected glaucoma” is found during check-ups, get a comprehensive glaucoma exam. People over 40, those with family history, high myopia, long-term steroid users must have annual eye exams. Avoid staying up late and emotional volatility. Glaucoma cannot be cured but can be controlled; if diagnosed, treat regularly and monitor.

To prevent macular degeneration: strictly reduce blue light exposure, cut nighttime screen hours, avoid continuous photodamage. Supplement lutein, beta-carotene to nourish the macula. People over 40 should have annual macular screening for early intervention.

Root cause regulation: stop superficial treatments

Traditional Chinese Medicine states: “Liver opens into the eyes,” “Eyes see through blood nourishment,” “Eyes are servants of the heart.” Dryness, fatigue, blurred vision are not local problems but signs of liver blood deficiency, liver/kidney depletion, heart-shen imbalance, blood stasis, and qi-blood exhaustion. Compared to symptomatic Western medicine, TCM emphasizes harmonizing qi-blood, unblocking meridians, nourishing heart, and strengthening foundation.

Lifestyle: balance emotions, regular rest, less anger. Liver qi stagnation/liver fire causes red swollen eyes, vision decline, even glaucoma and fundus bleeding. Sleep before 11pm to nourish liver blood; never stay up late. “Closing eyes nourishes the liver” – twice daily for 5 minutes in a quiet environment, relax completely, with deep breathing, plus acupressure is even better.

Acupressure points: around eyes – Jingming (BL1), Sibai (ST2), Taiyang (EX-HN5), Fengchi (GB20), massage gently for 1 minute each. Morning and evening, until mild soreness. Wash hands and trim nails before. Eye exercises developed over 60 years are designed TCM eye care; they effectively relieve fatigue and prevent myopia. When eyes are tired/dry/lids twitch, rub palms to warm and gently cover eyes for 3–5 cycles to warm meridians. Or use warm towel compress for 10 minutes.

Food therapy is important: drink green tea, and the following herbal teas:

Diet: avoid picky eating or overeating. Eat fresh vegetables, fruits, walnuts, peanuts. Recommended lily & red date porridge: lily 10g, yam 15g, coix seed 30g, red dates (pitted) 3, wash and cook into porridge. This porridge prevents dry eyes and nourishes heart/blood to brighten vision.

(Author: Li Qiang, Associate Chief Physician, Ophthalmology Dept., Beijing Hospital of TCM)