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Troubles De La Vision
Contrer les Effets des Écrans
France
De plus en plus de personnes souffrent de fatigue oculaire, en grande partie due à l’exposition constante aux écrans d’ordinateurs, de téléphones, de tablettes...
Les symptômes de la fatigue oculaire peuvent inclure des yeux rouges et irrités, une fatigue générale et des maux de têtes. Pour combattre les effets de la fatigue oculaire, voici 7 conseils utiles à appliquer au quotidien.
Nos conseils
La majorité d’entre nous passent rarement une journée sans écran : Nous nous réveillons le matin et regardons les infos à la télé ou sur notre tablette, nous allons ensuite au travail où nous utilisons un ordinateur. Nous rentrons ensuite à la maison et nous relaxons en regardant un bon programme à la Télé. Sans parler du nombre d’heure à regarder notre écran de téléphone ! Cette constante exposition peut provoquer une fatigue oculaire avec des symptômes qui incluent la fatigue, des maux de têtes, des yeux rouges et une baisse de la productivité. La fatigue oculaire n’est normalement pas un problème sérieux et disparait avec un peu de repos, mais si éteindre vos écrans n’est pas une solution pour vous, voici quelques conseils pour lutter contre la fatigue oculaire.
Faîtes testez vos yeux
Cela peut paraitre évident mais il est important de faire tester vos yeux régulièrement pour éviter les problèmes qui pourraient être liés au nombre d’heures passées devant un ordinateur. Soyez sûr d’expliquer à votre opticien ou ophtalmologiste le nombre d’heures passées devant les écrans, en plus des examens généraux pour vos yeux. Il est maintenant courant d’inclure des verres spéciaux à votre correction, il donne un reflet bleu à vos verres qui atténuent l’impact de la lumière bleue projetée par vos écrans. Cette lumière bleue aurait pour effets de dégrader la rétine ainsi que notre horloge interne.
Améliorez la qualité de vos écrans
Remplacez votre vieil écran d’ordinateur pour un nouvel écran LCD peut aider à éviter la fatigue oculaire. En effet, certains écrans plus anciens tendent à trembler de façon quasi imperceptible, provoquant une augmentation des symptômes. Les écrans LCD sont meilleurs pour les yeux et ont généralement une surface anti réflective. Choisir un écran avec une haute résolution est aussi un bon système pour lutter contre la fatigue oculaire.
Ajustez les réglages de votre écran
Ajuster les réglages de l’écran de vos ordinateurs, téléphones et tablettes peut être une manière facile et rapide de réduire la fatigue oculaire. Assurez-vous que la lumière est similaire à celle de votre environnement et que la taille du texte est suffisamment grande pour que vous puissiez lire sans efforts. Réduire les niveaux de bleu sur votre écran peut aussi être bénéfique car la lumière bleue est associée à une plus grande fatigue oculaire.
Réduisez la brillance et les reflets
Les reflets sur vos écrans peuvent favoriser une fatigue oculaire et peuvent même être les déclencheurs de migraines ophtalmiques. Des protections anti reflets peuvent être placées sur vos écrans pour aider à réduire les effets de la fatigue oculaire, aussi contrôler la lumière dans la pièce peut aider à prévenir certains symptômes. Les lunettes de vue sont maintenant aussi disponibles avec des verres anti reflet, demandez conseils à votre opticien ou ophtalmologiste.
Utilisez votre poste de travail correctement
Une mauvaise position lorsque vous êtes assis à votre bureau peut provoquer de la fatigue physique et oculaire, surtout si vous vous penchez vers l’avant. Assurez-vous que votre chaise est à la bonne hauteur, et que votre écran d’ordinateur est au niveau de vos yeux.
Clignez des yeux plus souvent
Cligner des yeux évite la sècheresse et l’irritation des yeux et est donc important si vous travaillez pendant de longues périodes sur un ordinateur. En effet, sans nous en rendre compte, nous fixons nos écrans sans cligner pendant de longues périodes de temps, ce qui a comme effet d’assécher nos yeux. Si vous faites régulièrement l’expérience de sécheresse et d’irritation oculaire, parlez-en à votre ophtalmologiste, et demandez-lui des renseignements sur les larmes artificielles à utiliser pendant la journée.
Reposez vos yeux et faites des pauses régulièrement
Faire des pauses régulièrement pendant que vous travaillez est important pour lutter contre les effets de la fatigue oculaire, et prendre des pauses plus courtes mais plus souvent réduirait de manière importante les problèmes oculaires. Pendant les pauses, levez-vous, étirez-vous et ne regardez pas un autre écran. Ces petites pauses ne vont pas seulement réduire la fatigue oculaire mais aussi améliorer votre productivité et réduire les tensions.
En résumé:
Avec la majorité de notre journée passée à regarder des écrans, les problèmes de fatigue oculaire ont augmentés. Faire des pauses dans la journée, consulter votre ophtalmologiste, et vous assurez que votre environnement professionnel est bon peut être très bénéfique. Suivez ces quelques conseils pour améliorer la santé de vos yeux et lutter contre la fatigue oculaire. Vous pouvez aussi découvrir notre gamme de compléments pour la santé oculaire!
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In the UK, men on average die four to six years earlier than women. They also have a life expectancy of 79.1 years, are significantly less likely to attend routine health screenings, are more likely to delay seeking medical attention for concerning symptoms, and face higher rates of cardiovascular disease, type 2 diabetes, liver disease, and suicide.
The dietary patterns, movement habits, sleep, stress management, and relationship with healthcare that men establish can have a profound influence on health outcomes across the lifespan.
Cardiovascular Health
Cardiovascular disease is the leading cause of premature death in men in the UK, and men develop it on average ten years earlier than women. The protective effect of oestrogen that delays cardiovascular disease in premenopausal women does not apply to men, meaning that risk accumulates from earlier in adulthood.
The key modifiable risk factors for cardiovascular disease include:
high blood pressure
elevated LDL cholesterol
high triglycerides,
insulin resistance,
smoking
excess visceral adiposity
physical inactivity
chronic stress
poor sleep
alcohol use and diet quality
Most of these can be influenced by nutrition and lifestyle, meaning that the everyday choices men make have a significant and compounding effect on their long-term cardiovascular risk.
Dietary patterns most strongly associated with reduced cardiovascular risk include:
Mediterranean diet
diets rich in vegetables and fruit
wholegrains
legumes
olive oil
nuts
oily fish
Focus should fall on predominantly whole food dietary patterns that are balanced, high in fibre and low in saturated fats.
Specific nutrients with the strongest cardiovascular evidence include omega-3 fatty acids, which reduce triglycerides and inflammation, soluble fibre from oats, barley, chia seeds, legumes, certain vegetables and fruit, which reduces LDL cholesterol, potassium from vegetables and fruit, which supports healthy blood pressure, and extra virgin olive oil for its anti-inflammatory properties.
In the UK, men are encouraged to have regular blood pressure and cholesterol screenings from their forties onward, and earlier for those with a family history of cardiovascular disease. Many men have elevated cardiovascular risk markers like LDL cholesterol for years before any symptoms arise, making regular monitoring genuinely important rather than optional.
Type 2 Diabetes and Metabolic Health
Men are at higher risk of type 2 diabetes than women at equivalent body weights, partly due to the tendency of men to accumulate visceral fat (fat around the internal organs) rather than subcutaneous fat (fat beneath the skin).
Visceral adiposity is metabolically active and drives insulin resistance, inflammation, and cardiovascular risk in ways that subcutaneous fat does not to the same degree.
Type 2 diabetes is largely preventable and in its early stages often reversible through dietary and lifestyle change. The evidence for dietary approaches to improving insulin sensitivity and metabolic health consistently points toward reducing refined carbohydrate and added sugar intake, increasing dietary fibre, eating regular meals with adequate protein, fibre and fat to moderate blood glucose response, and regular physical activity.
Waist circumference is a more informative marker of metabolic risk than body weight or BMI alone. A waist circumference above 94cm in men is associated with increased metabolic risk, and above 102cm with substantially elevated risk.
This is worth knowing not as a point of shame, but as a practical piece of health information that is easy to measure and track.
Dietary quality improvements, increased physical activity, and better sleep can all improve insulin sensitivity and reduce visceral fat independently of changes in overall body weight.
Prostate Health
According to Cancer Research, 1 in 6 men in the UK will be diagnosed with prostate cancer in their lifetime. When detected early, it is one of the most survivable cancers and so regular screening is particularly important for men over 50 and men with a family history of prostate cancer or with Black African or Caribbean heritage.
In epidemiological research, those who consume diets rich in lycopene, an antioxidant that gives fruits and vegetables like tomatoes, pink grapefruit and watermelon their red pigment, has been linked to a reduced risk of prostate cancer, though evidence is mixed.
Lycopene is significantly more bioavailable from cooked or processed tomatoes than raw, with tomato paste, passata, and canned tomatoes providing more absorbable lycopene than fresh tomatoes.
The overall dietary pattern matters more than any single nutrient. Higher vegetable, fruit and wholegrains intake, adequate zinc, and a predominantly whole food dietary pattern are associated with better prostate health outcomes. Diets high in processed meat and very high in saturated fat are associated with modestly increased risk in large prospective studies.
Testosterone and Hormonal Health
Testosterone levels in men decline gradually from the mid-thirties onward, with research suggesting an average decline of around 1 to 2% per year after age 40. This is a normal part of aging, but the trajectory and rate of decline are influenced by lifestyle factors, meaning that the choices men make in their thirties and forties meaningfully affect their hormonal health in their fifties and beyond.
Several nutritional and lifestyle factors are associated with better testosterone status. Adequate zinc intake is directly relevant: zinc is essential for testosterone synthesis, and deficiency is associated with reduced testosterone levels.
Good sources include shellfish, pumpkin seeds, and legumes. Adequate dietary fat intake, particularly from monounsaturated and saturated fat sources in moderate amounts, supports testosterone production, as testosterone is synthesised from cholesterol.
Vitamin D deficiency, which is widespread in the UK, is associated with lower testosterone levels so correcting any deficiency may improve testosterone status. Maintaining adequate vitamin D year-round through blood work to assess levels and supplementation when needed can therefore be relevant to hormonal health.
Chronic stress elevates cortisol, which directly suppresses testosterone production. This is one of several reasons why stress management is not separate from men's hormonal health but integral to it.
Sleep is equally relevant: testosterone is primarily produced during sleep, and research has found that even one week of sleeping five hours per night reduces testosterone levels by approximately 10 to 15% in young men, a reduction equivalent to ageing ten to fifteen years.
Sleep and Sleep Apnoea
Sleep affects testosterone, cardiovascular health, metabolic function, immune resilience, cognitive performance, emotional regulation, and physical recovery.
Sleep apnoea, a condition in which breathing repeatedly stops and starts during sleep, is significantly more common in men than in women, and is associated with fatigue, poor cognitive function, elevated cardiovascular risk, and reduced testosterone. It is frequently undiagnosed because the primary symptom is snoring combined with daytime sleepiness, which many men normalise. If you or your partner have noticed loud or irregular snoring combined with daytime fatigue, discussing this with a GP is worthwhile.
Seven to nine hours of quality sleep per night is the evidence-supported range for most adults. Consistent sleep and wake times, a cool dark bedroom, limiting alcohol, avoiding caffeine after midday, and managing stress are the most consistently evidence-supported sleep hygiene strategies.
Alcohol
Men in the UK drink more alcohol on average than women and are more likely to drink at hazardous or harmful levels. The NHS guidelines recommend no more than 14 units of alcohol per week spread across at least three days, with alcohol-free days each week.
Alcohol at higher intake levels is associated with liver disease, several cancers including colorectal and liver cancer, cardiovascular disease, high blood pressure, depression, cognitive decline, impaired sleep, reduced testosterone, and reduced fertility.
The relationship between alcohol and health is not linear, and while low-level drinking has historically been associated with some cardiovascular benefits, more recent research applying Mendelian randomisation methods suggests that even moderate drinking carries some increased risk.
This is not about prohibition. It is about honest awareness that alcohol is one of the most significant modifiable risk factors for serious health conditions in men, and that staying within recommended guidelines meaningfully reduces long-term risk.
Engaging With Healthcare
One of the most impactful things men can do for their long-term health is engage proactively with healthcare rather than reactively. This means attending NHS health checks when invited (available to those aged 40 to 74), discussing blood pressure, cholesterol, and blood glucose screening with a GP, being aware of bowel cancer screening (offered to those over 60 in the UK), having conversations about prostate health from the mid-forties onward for those with risk factors, and not dismissing symptoms or delaying seeking help when something feels wrong.
Testicular cancer is the most common cancer in men aged 15 to 49 afd is highly treatable when caught early. Regular self-examination and prompt reporting of any lumps or changes to a GP are important habits. Skin cancer rates are higher in men partly due to lower rates of sun protection, and regular skin checks for changing moles or lesions are worthwhile.
Mental Health
Men are less likely to seek help for depression and anxiety, less likely to discuss emotional difficulties with friends or family, and more likely to manage distress through avoidance, alcohol, or other external coping strategies rather than directly addressing the underlying issue. These patterns can have devastating consequences when unaddressed, and they are deeply connected to social norms around masculinity that equate emotional expression with weakness.
The most important message regarding men's mental health is to reach out. To your GP, to a therapist, to a trusted friend, to a helpline and to engage in psychological therapies like CBT and ACT for mental health support.
Closing Thoughts
Men's health is shaped by the accumulation of daily choices across decades: what is eaten, how much movement happens, how sleep is prioritised, how stress is managed, how much alcohol is consumed, and whether medical or mental health care is sought when needed.
None of these are binary or all-or-nothing. Small, consistent improvements in multiple areas compound meaningfully over time.
This article is for educational purposes only and does not replace the advice of a qualified healthcare or nutrition professional. If you're experiencing persistent or severe symptoms, please consult your healthcare provider.
Sources:
https://www.nmcd-journal.com/article/S0939-4753(23)00385-X/fulltexthttps://pmc.ncbi.nlm.nih.gov/articles/PMC6906176/https://pmc.ncbi.nlm.nih.gov/articles/PMC11958419/https://www.sciencedirect.com/science/article/abs/pii/S0960076021000716?via%3Dihubhttps://pmc.ncbi.nlm.nih.gov/articles/PMC8743653/https://www.sciencedirect.com/science/article/pii/S2949789225000881https://onlinelibrary.wiley.com/doi/10.1111/1467-9566.13257
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