I don't know about optimum colors, but staring at light for any extended period of time is going to wear your eyes, regardless of color.
Two obvious but unpracticed ones: stay hydrated and get plenty of sleep. Also diet is really important, excluding as much sugar as possible helps prevent eye degradation.
Another clever solution, since you can't get around the fact that your eyes need rest, is to enforce a typing break. I'm sure there's one for windows too; in linux there's an option to lock the screen for x minutes every x minutes. So you can basically force yourself to get up (somewhat countering the effects of long-term sitting) and look around, stretch/relax your eyes regularly.