居家办公如何合理用眼？听专家来支招

受新冠肺炎疫情影响，许多职场人士居家办公，远程处理工作事务，长时间使用电脑、手机。有人甚至表示，居家办公比上班还累，因为根本没有下班的时候。

眼科专家表示，这种情况下，合理用眼显得更加重要。

A break of 10 minutes is necessary to relax the eyes after working continuously for 30 minutes to an hour, said Wei Wenbin, head of the ophthalmology department with Beijing Tongren Hospital, noting that remote working requires looking at screens for a long time, which could lead to eyestrain.
北京同仁医院眼科主任魏文斌表示，远程工作需要长时间看屏幕，由此导致眼睛疲劳，应该在连续工作30分钟到1小时后让眼睛休息10分钟。

He called for a distance of 40 cm from computer screens during work and proper background light to reduce eye fatigue.
他还建议，工作时要与电脑屏幕保持40厘米的距离，同时保证有适当的背景照明，以缓解眼睛疲劳。

【知识点】

这里的eyestrain和eye fatigue均表示“眼睛疲劳”，有时eyestrain也写作eye strain，常见的眼睛疲劳症状有：眼睛发热或发痒（burning eyes or itchy eyes）、眼睛红肿（sore or irritated eyes）容易流泪（watery eyes）、视线模糊或重影（blurred or double vision）、眼睛对光敏感（sensitivity to light），以及肩颈背痛（pain in the neck, shoulders, or back）等。

魏文斌建议，

People should ensure adequate sleep of seven to eight hours each night and exercise at home, including yoga, jogging, or sit-ups, said Wei, adding that computer keyboards should be cleaned regularly to prevent conjunctivitis caused by bacteria.
人们应该保证每晚7到8小时的睡眠，在家也要锻炼身体，比如：瑜伽、慢跑或仰卧起坐等，此外，要定期清洁电脑键盘，以防止由细菌感染导致的结膜炎。

此外，健康网站上也列出了一些小贴士。

Looking away from the computer screen up to a distance of 20 feet for 20 seconds every 20 minutes helps in reducing the stress in the eyes.
看屏幕20分钟后，抬头眺望20英尺（6米）外的远处至少20 秒钟以上有助于缓解眼部压力。

Firmly massaging the temples with your fingers in a rotary fashion for a minute while closing your eyes is often helpful in relieving the symptoms.
闭上眼睛，用手指在两边太阳穴用力揉圈按摩通常会缓解眼睛疲劳。

Repeated blinking eye exercise should be done for 10 seconds at least 5 times a day.
每天5次，每次10秒钟做频繁眨眼练习。

Changing brightness and contrast levels on your monitor and increasing text size can also be advantageous.
调整显示器的亮度和对比度以及将屏幕上显示的字体调大也会有帮助。

【相关词汇】

隐形眼镜 contact lenses

眼科医生 eye doctor/ophthalmologist

无框眼镜 rimless glasses

角膜 cornea

瞳孔 pupil

眼球 eyeball

参考来源：新华网

（中国日报网英语点津 Helen）