• Indira Mishra

10 WAYS TO PROTECT YOUR EYES FROM THE HARM CAUSED BY EXCESSIVE SCREEN EXPOSURE.

Updated: Jul 4



Come Covid-19 and we realise that the internet and computers,phones are a necessity.



We have realised that technology is not a privilege but a vital commodity.

We had attached a big amount of redundant bulk to a lot of things that could’ve been done very easily, without involving the paraphernalia that we earlier considered so important for the work.

But it has come with its own cons.


The prolonged exposure of eyes to the glare of LED screens causes pain and dryness in the eyes and headaches.

Not that the problem wasn’t there earlier but these days, it has started becoming commonplace.

Here is a little help. Some ideas to protect your eyes and shield them from the harm caused by excessive screen exposure



1. TAKE CARE OF YOUR DIET



Pay attention to what you’re eating. Green leafy vegetables such as spinach, kale, etc. and citrus fruits like oranges, lemons, kinnows etc. have always been known to be good for the eyes.

Try eating fishes like Hilsa, Rawas, Katla or fish oil supplements.

Drink green tea for eye healthy nutrients (gallocatechin). Nuts and dry fruits are also considered to be good for eye health.



2. DRINK ENOUGH WATER


CREDIT : Zivica Kerkez/Shutterstock


Drinking water flushes out the excess salt accumulated in your body and reduces eye strain. Without adequate moisture, your eyes become dry and uncomfortable. To combat eye-dryness and strain drink 8-10 glasses of water on a daily basis.


3. DO PRANAYAMA/YOGA



Pranayama has numerous health benefits. One of them happens to be eye care.

You can also try out other yoga techniques especially designed for the care and maintenance of your eyes. You can practice it at any time during the day. All you need is just a few minutes.


A popular exercise to relieve eye stress:- The 20-20-20 rule

While you are working in front of the screen, after every 20 mins, look at things 20 meters away from you for 20 seconds. This will prevent your eyes from getting fatigued quickly.





4. COOL IT DOWN



Whenever your eyes feel overworked and hot, take a cold object preferably something in the fridge- a cold spoon, a cold bottle, a piece of ice wrapped in a cloth etc. and apply it to your eyes.

It will give your eyes instant relief.


5. NO PLAYING WITH THE SLEEPING TIME


CREDIT : FREEPIK


Eyes lacking sleep don’t lack dryness. Insomnia prevents the eyes from getting the necessary fluid circulation it needs to function. It also causes eye spasms in some cases called myokymia.

Make sure that you catch up on at least 7 hours of beauty sleep everyday.

6. KEEP SCREEN BRIGHTNESS LOW


CREDIT : AnaBlazicPavlovic


Keeping the screen brightness abnormally high doesn’t just harm your eyes but also stresses you out a lot.

Keep yourself from unnecessary mood-offs and eye pain by keeping your screen brightness low (just as much as you are comfortable with) or turn on the reading mode.


7. LIGHTEN UP YOUR WORK PLACE



Watch the laptop or phone screens in a well-lit room. Watching LED screens in the dark strains the eyes and causes headaches.

The darkness causes the eyes to blink less causing more exposure to blue light. Blue light from your LED screen has a negative effect on eye health and disturbs your sleep pattern.

Check for the blue light blocking feature in your device or install a software or application for it.




8. SHORTEN THE EXPOSURE TIME


credit : DCStudio

Do not continue watching the screen for more than an hour. After every hour of screen exposure, take a break. Look at green things (preferably plants or trees or nature in general). Studies have shown that the color green is soothing to the eyes.

The human eye is most sensitive to a wavelength of 555 nm - green. It is the most restful color for the human eye as it is the easiest to see.


9. STAY A GOOD DISTANCE FROM THE SCREEN



Maintain a distance of 20 to 40 inches from your screen. Keep a check on your posture. Keep blinking so as to circulate the moisture in your eyes and stop them from drying out.


10. INCREASE THE FONT SIZE



Try keeping the font size of the text big enough. That way you would not need to focus into the screen more to read the text.

This will save your eyes from a lot of strain and trouble.

P.S. IF A PROBLEM PERSISTS, TRY SEEING AN OPHTHALMOLOGIST

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