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The screen is universal, and the screen time is on an all -time high. Whether it is at your workplace, which requires working on a laptop or a wide array of entertainment shows and films on our finger tap. Simply put, the screen dominates our life.
Imagine your joint scrantim in all appliances: working on a laptop at the workplace, scrolling through social media is coming back in your way, and coming home to switch to TV to watch a film or series Is. The world is digitally hypercified, taking a huge toll on eye health. It asks for active measures to protect our eyes.
Changes in diet to lifestyle habit, high screen time digital tension can be efficiently combat.
In an interview with HT, Advisor and Eye Surgeon at the Neetra Eye Center in New Delhi, Dr. Priyanka Singh can embrace one of the shared foods and habits for eye health.
Eye-health food
Dr. Singh shared a list of foods that you should add to your diet. They can keep your eyes healthy. He also explained in detail about the nutritional value of each food.
1. fish: Include fish like salmon, sardine and tuna fish in your diet as they are a good source of omega -3 fatty acids and good cholesterols like HDL. Consuming omega -3 fatty acids can help reduce dry eye symptoms.
2. Nuts and seeds: Peanuts, almonds, cashews, walnuts and pumpkin seeds, sunflower seeds, and nuts are nuts, which are beneficial to maintain eye health because they are rich sources of omega -3 fatty acids and vitamin E. . These nutrients are also a good vegetarian option. ,
3. Citrus fruit: Vitamin C helps reduce oxidative stress and reduces dry eyes. So include lemon, orange and grapes in your diet as they have a rich amount of vitamin C. In addition, tomatoes and strawberries also have a good level of vitamin C.
4. Green and deep leaf vegetables: To maintain good vision and healthy eyes, vitamin A is very important. Include spinach, kel, latus, broccoli, peas and green turnip in your diet as they are good sources of vitamin A.
5. Orange fruits and vegetables- Carrots, sweet potatoes, mangoes and apricot are rich sources of vitamins A and β-carotene. Vitamin A and β-carotene are the major components of the visual cycle that are responsible for vision.
6. drink water-Drink lots of water i.e. about 6-8 glasses of water per day, it can help prevent dry eyes and other vision problems.
Also read: Lutein for eye health: Here are some benefits to protect your eyes from damage
How to know your eyes are tired?
From significant payments to taking digital notes along with many equipment in our life, the concept of digital brakes forgets longer. Even if your eyes feel tired, you can get away from your phone.
Dr. Priyanka Singh shared these symptoms where your eyes are screaming for a break:
- Persistent dryness or itching
- Staining
- Tired or burning eyes
- Headache or neck pain
- Sensitivity to light
Dr. Singh further said why the health of the eyes deteriorates due to the screen. He said, “Screen contributes to the low rate of blinking, which makes the eyes dry and irritated. Bad lighting, incorrect posture, and wrong placements of the screen increase these effects, causing frequent discomfort and even long -term changes in vision. ,
Also read: Is your child wearing glasses? Tips to maintain and improve the health of children’s eyes
healthy habits
It is necessary to withdraw once at a time.
Dr. Singh listed these habits and shared a wide breakdown of each of them:
1. Follow the 20-20-20 rule: Every 20 minutes, look at your screen and focus your gaze on the object that is at least 20 feet away for 20 seconds. This will help the eye muscles relax and prevent stress.
2. Adjust screen ergonomics: The position screen slightly below the eye level and at a comfortable distance. Large screens such as desktop smartphones or tablets do not give so much stress to the eyes.
3. Take more brakes – Blood often: A conscious blinking can reduce dryness and irritation. Add the screen to the constant brake that gives your eyes time to recover.
4.HyDrate Eyes: Apply artificial tears or smooth eye drops to combat dryness. In addition, it is believed that by drinking a lot of water, keeping the body well hydrated can help.
5. Limit non-essential screen time: Pay attention to screen holiday activities, especially in the evening, and more space to be out.
6. Give preference to proper lighting while working on laptops: Match the shine of the screen in the surrounding environment, and reduce the dazzle to reduce stress.
7. Regular Eye Examination: Regular checkups allow for initial detection of problems, including refractive errors or other conditions that can increase stress.
Dr. Singh concluded the importance of a balanced approach and concluded. He highlighted that the solution is not about cutting the screen completely-this is the balance.
By adopting a healthy relationship with the screen, digital eye strain can be prevented.
Disclaimer: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
Also read: From diabetes to cancer: How your eyes can reveal the first symptoms of serious health risks
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