With the rise of remote work and flexible job opportunities, the digital nomad lifestyle has boomed, capturing the imagination of millions.
According to a report by MBO Partners, approximately 17.3 million Americans now identify as digital nomads, representing around 11% of the US workforce. Many of these remote workers report high satisfaction, with 80% of digital nomads indicating they are highly satisfied with their work, compared to just 59% of non-nomadic workers.
Much of this satisfaction can be attributed to factors like better work-life balance, lower living costs, and the ability to travel and explore new cultures—an ideal setup for those who crave adventure without sacrificing career stability.
Yet, despite the numerous perks, digital nomads face some unique health risks. From hours spent under intense sunlight to extended screen time in varying environments, digital nomads can often experience eye strain, fatigue, and even longer-term vision concerns. So, here are essential tips for maintaining eye health while fully embracing the digital nomad experience.
How to Prioritize Eye Health as a Digital Nomad
Shield your eyes from UV rays
One of the biggest draws of the digital nomad lifestyle is the ability to work from beautiful tropical destinations, from Mexico to Bali and Thailand. However, these sunny locales come with the risk of UV radiation, which can damage the eyes over time. According to the Canadian Ophthalmological Society, cumulative, prolonged exposure to UV rays increases the risk of cataracts and other eye conditions.
To protect your eyes, invest in high-quality, UV-blocking sunglasses. Look for reputable brands such as Ray-Ban or Oakley that guarantee 100% UV protection against both UVA and UVB rays. For maximum sun defense, consider wraparound frames like the Oakley Sphaera which blocks sunlight from entering at the sides of the face.
Filter out blue light from screens
For digital nomads, screen time is a non-negotiable part of daily life. Whether attending virtual meetings, poring over documents, or catching up on social media, this lifestyle entails hours of exposure to blue light from digital devices. Studies have shown that exposure to blue light can disrupt sleep patterns, strain the eyes, and even contribute to computer vision syndrome. To combat these effects, we recommend making blue light filtering glasses a part of your remote work setup.
Fortunately, Readers carries a range of blue light reading glasses with lenses specifically treated to filter out blue-violet light from both natural and digital sources. Options such as the unmagnified, fully magnified, pop of power, and multifocal are available with both prescription and non-prescription lenses. These glasses are ideal for those long workdays, ensuring your eyes stay protected regardless of whether you’re working in a coffee shop or on a sun-drenched beach.
Consume a healthy diet
Diet is another crucial component of maintaining good eye health, particularly for digital nomads who are constantly on the go. Certain nutrients are essential for supporting vision, including lutein, zeaxanthin, and vitamins C, E, and zinc. These nutrients can improve eye health, reduce the risk of age-related eye conditions, and help maintain overall eye function.
Aim for a balanced diet that incorporates leafy greens, nuts, seeds, and fresh fruits. In Thailand, for example, you can enjoy local fruits like sapodilla and passion fruit, both packed with antioxidants and vitamins beneficial for the eyes. Sapodilla is rich in vitamin A, which promotes good vision, while passion fruit provides vitamins C and A to help maintain healthy eyes. Wherever your travels take you, explore the local cuisine and prioritize these eye-friendly nutrients to support your vision naturally.
By prioritizing UV protection, filtering blue light, and consuming a nutrient-rich diet, digital nomads can keep their eyes healthy and comfortable, enabling them to fully enjoy their location-independent lifestyle.
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