Protecting Your Eyes: Light Sources and Exercise for Retina Health

Q: Protecting Your Eyes: Light Sources and Exercise for Retina Health

Hello： 1. <br>It should be possible, but it may lead to increased fatigue. <br>2. <br>For standards of illuminance from light sources, you can refer to the link below： https：//bit.ly/3dej33z. <br>There is no defined threshold for excessive brightness; the principle is to avoid gl

Light Source and Motion Problems

Dear Doctor,
I would like to inquire about the current situation regarding light sources in dark rooms and exercise issues for patients with retinal diseases.
I have high myopia of -9.00 diopters in one eye and have undergone laser treatment to prevent retinal tears from worsening.
My retina is thin, and the doctor mentioned that my optic nerve is slightly thin and my fovea is enlarged, but my visual fields are normal and I need regular follow-ups.
Q1: If I need to view a screen and read in a dark room, can I rely solely on a desk lamp for adequate lighting to protect my eyes? Due to certain reasons, I cannot use indoor lighting.
Is it possible to rely on a desk lamp, and what would be the optimal placement? There are many desk lamps on the market claiming to provide 500 lux; can these serve as a substitute light source?
Q2: How much light is sufficient? What level of brightness is considered too bright?
Q3: When viewing a screen and reading in a dark room, is the focus on reducing the brightness difference between the screen and the background, or is it sufficient to have light directed at the viewing target?
Q4: Is it acceptable to use the following desk lamps in a dark room?
(1) BenQ WiT e-reading desk lamp:
- Light source type: Dual-color LED (cool and warm)
- Color rendering index: > 95
- Illuminance: Center illuminance 1800 lux (at 40 cm distance)
- Color temperature settings: 2700K to 5700K
- Power input: 100-240V AC, 50-60 Hz
- Dimensions: 59 cm x 22 cm x 62.5 cm (W x D x H)
- Luminous flux: 2700K: 800 lm, 5700K: 900 lm
- Website: https://www.benq.com/zh-tw/lighting/e-reading-lamp/wit/specifications.html
(2) BenQ WiT ScreenBar Lite:
- Light source type: Dual-color LED (cool and warm)
- Color rendering index: > 83
- Illuminance: Center illuminance 1300 lux (at 30 cm distance)
- Luminous flux: 6500K: 230 lm, 2700K: 220 lm
- Color temperature settings: 2700K to 6500K (ANSI White 8-step color temperature)
- Power input: 5V, 1A USB port
- Dimensions: 260 x 55 x 46 mm
- Weight: 170 g (0.17 kg)
- Material: Aluminum alloy, PC/ABS engineering plastic
- Power consumption: 5W (maximum)
- Suitable for laptops with a top edge width greater than 9 mm and screen thickness less than 8 mm
- Website: https://www.benq.com/zh-tw/lighting/screenbar-lamp/wit-screenbar-lite/specifications.html
Q5: Due to my limited knowledge, I am unsure how to avoid eye damage and prevent further retinal tears.
What additional measures can I take to protect myself? (I often use the computer to learn.)
Q6: Regarding exercise, given my current eye condition, what types of exercise are safe for me? Would weightlifting harm my eyes? I want to improve my cardiovascular function, but most activities seem intense (e.g., martial arts), and I am concerned about eye injury.
What types of exercises can I consider, or is there a defined range? I have limited knowledge and find it difficult to ask detailed questions in a general clinic.
I have many uncertainties, and I appreciate your understanding.

Thank you for your attention, Doctor.
I greatly appreciate your assistance.
Sincerely,
A Concerned Individual

Niming, 30~39 year old female. Ask Date: 2020/05/04

Dr. Gao Pilin reply Ophthalmology

Hello: 1.
It should be possible, but it may lead to increased fatigue.
2.
For standards of illuminance from light sources, you can refer to the link below: https://bit.ly/3dej33z.
There is no defined threshold for excessive brightness; the principle is to avoid glare.
3.
A significant difference between the illuminance of the reading area and the background illuminance can cause discomfort due to perceived glare.
However, there is no clear definition of what constitutes a significant difference; the principle is based on visual comfort.
The recommended contrast ratio of working light to background light is 3:2.
You can refer to a paper found online that offers different perspectives: https://bit.ly/2WlI4Dc.
Graduate Student: Xian-min Qiu.
Thesis Title: Visual Comfort Research for LED Desk Lamps.
Advisor: Yi-chun Chen.
Degree: Master's.
Institution: National Central University.
Department: Institute of Photonics and Optoelectronics.
Year of Publication: 2010.
Language: Chinese.
Pages: 122.
Abstract: This study investigates the effects of center illuminance, contrast between center illuminance and background illuminance, and test duration on visual comfort and reading performance when using LED desk lamps for auxiliary lighting.
The experiment was conducted in two parts.
The first part involved a high center illuminance and low contrast experiment with 36 participants aged 18 to 25.
The independent variables were: center illuminance (1000, 1500, 2000 lux), contrast (1:0, 4:1, 3:1, 2:1), and test duration (morning, afternoon, evening).
The second part involved a low center illuminance and high contrast experiment with 45 participants aged 18 to 25.
The independent variables were: center illuminance (100, 200, 500, 750, 1000 lux), contrast (10:1, 5:1, 2:1), and test duration (morning, afternoon, evening).
The dependent variables for both parts were subjective assessments of visual comfort and the accuracy of reading tasks.
The results indicated that when using LED desk lamps, the illuminance in the reading area must be at least 500 lux to achieve good visual comfort, but an illuminance level of 1000 lux is sufficient and does not require further increase.
It is essential to use background lighting in conjunction with desk lamps, and a center to background illuminance ratio of 2:1 is recommended as the best choice; for energy-saving considerations, a ratio of 4:1 or 5:1 can be adopted.
Unless there is a strong emphasis on work performance, there is no need to set different lighting levels for each time period.
The accuracy of reading tasks showed no significant relationship with increases in center illuminance, but when the contrast was high (i.e., the background light was dimmer and participants had to rely on center illuminance for reading), the center illuminance needed to be above 500 lux for good performance, which aligns with the results regarding visual comfort in this study.
This experiment demonstrates that only by balancing center illuminance and background light can a comfortable and appropriate lighting environment be created.
4.
There is not much research on desk lamps; you may compare with the above thesis.
5.
High myopia causes thinning of the peripheral retina, making it prone to holes, but it cannot be prevented; regular check-ups as advised by a physician are necessary for early detection and prompt treatment.
6.
Jogging should be a good choice.
Just avoid intense running.
The Ophthalmology Department at Puzi Hospital in Taiwan is open: Monday, Tuesday, Thursday, and Friday from 8:00 AM to 12:00 PM, and Wednesday from 2:00 PM to 4:30 PM.
Online responses can only serve as a reference; it is still necessary to seek medical attention at healthcare facilities if needed.
I hope to have the opportunity to serve you.
Gao Pi-lin.

Reply Date: 2020/05/04

More Info

Protecting your eyes, especially when dealing with conditions like high myopia and retinal issues, is crucial. Let's address your questions regarding light sources and exercise for maintaining retinal health.

Q1: Using Desk Lamps in Dark Rooms
When reading or using screens in a dark room, relying solely on a desk lamp can be effective, provided it offers sufficient illumination. A desk lamp can supplement light, but its placement is essential. Ideally, the lamp should be positioned to avoid glare on the screen while providing enough light to illuminate the reading material without straining your eyes.

Q2: Adequate Light Levels
For reading and screen use, a light level of around 300-500 lux is generally sufficient. Anything above 500 lux can be considered bright, and levels exceeding 1000 lux may cause discomfort or glare, especially in a dark environment. The goal is to achieve a balanced light level that reduces contrast between the screen and the surrounding area.

Q3: Brightness Contrast
The key to comfortable viewing in low-light conditions is to minimize the brightness difference between the screen and the surrounding area. This means that while the screen should be adequately lit, there should also be ambient light to reduce eye strain. A combination of direct light on the reading material and ambient light in the room is ideal.

Q4: Evaluating Specific Desk Lamps
Regarding the Benq desk lamps you mentioned:
1. Benq Wit Reading Desk Lamp: With a center illuminance of 1800 lux at 40 cm, this lamp is more than adequate for reading and screen use. The adjustable color temperature (2700K to 5700K) allows you to customize the light to your comfort level, which is beneficial for reducing eye strain.

2. Benq Wit ScreenBar Lite: This lamp, with a center illuminance of 1300 lux, is also suitable for illuminating your workspace. However, since it primarily lights the keyboard area, it may not provide enough ambient light for extensive reading or screen use.
Both lamps can be beneficial, but ensure that they are used in a way that minimizes glare and provides adequate ambient light.

Q5: Protecting Against Eye Damage
To protect your eyes from further damage, consider the following strategies:
- Regular Eye Exams: Regular check-ups with an eye specialist are crucial, especially given your history of retinal issues.

- Screen Time Management: Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This helps reduce eye strain.

- Proper Lighting: Ensure your workspace is well-lit to avoid straining your eyes.

- UV Protection: If you spend time outdoors, wearing sunglasses that block UV rays is essential to protect your retina.

Q6: Exercise Considerations
When it comes to exercise, it's important to choose activities that do not put undue pressure on your eyes. Here are some recommendations:
- Low-Impact Aerobics: Activities like walking, swimming, or cycling are generally safe and beneficial for cardiovascular health without straining your eyes.

- Strength Training: Light to moderate weight lifting can be safe, but avoid heavy lifting or straining exercises that could increase intraocular pressure.

- Yoga and Stretching: These can improve overall body strength and flexibility without putting stress on your eyes.

Avoid high-impact or strenuous activities that could potentially lead to increased pressure in the eyes, such as heavy lifting or contact sports.

Conclusion
In summary, managing light exposure and choosing appropriate exercises are vital for protecting your eye health, especially with your current conditions. Always consult with your eye care professional for personalized advice tailored to your specific situation. Regular monitoring and adjustments to your environment and activities can significantly contribute to maintaining your vision and overall eye health.

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