Golden rules for healthy eyes and clear eyesight


The increase in screen time – which has become a common occurrence amid the pandemic – can lead to various eye problems. As such, there are a few things that you need to take note of while working on the computer, laptop, or scrolling through your mobile.

Dr Manoj Rai Mehta, ophthalmologist who consults on Practo, shares some “golden rules” for good eye health and clear vision.

7 good office habits

* Read and write while sitting in a comfortable chair with a straight back and neck and lumbar support if necessary. Your hip and knee joints should bend 90 degrees.

* There should be adequate direct light falling on your books and papers coming from the front or right to left (when writing / reading scripts that move left to right). This prevents shadows from falling on the reading or writing text.

* No light should come directly to the eyes as it causes glare and makes reading and writing difficult. The room should have diffused background light and focused light on the worktable.

Changing lifestyles are one of the driving forces behind the growing number of people living with visual impairment. (Source: Getty Images / Thinkstock)

* The working distance should generally be maintained between 30 and 50 centimeters

* The top of the computer or laptop screen should be in line with your eyes when you are sitting upright in your seat. You shouldn’t be looking up or down. The ergonomic layout is important.

* There should be no reflections on the computer or laptop screen. No windows or light bulbs in the background. A wall with a matte finish paint in the background is most suitable.

* Take regular breaks from work. Reach an open space with fresh air; walk 20 steps, take 20 deep breaths, blink your eyes fully 20 times, and look beyond 20 feet. So refresh yourself and get back to work. Lubricating eye drops can be used, preferably without preservatives.

7 good general habits

* Regular daily routine with adequate hours of sleep. Sleep in a dark room, the light filtering through the eyelids does not provide restful sleep.

* Rinse your eyes with running or filtered water before going to bed and after getting up in the morning. Wash your hands thoroughly and cut your hand to hold water and dive one eye in and open your eyelids. Repeat several times with each eye for effective cleaning.

* Do not use “surma” or “kajal” on the inner side of the eyelid margin. Never share kohl pencils or used makeup items around the eyes.

* A balanced diet that provides an adequate daily requirement for vitamin A is important. Daily needs vary with the stages of life. Supplementation may be necessary if dietary insufficiency is detected. Foods rich in vitamin A are sweet potatoes, carrots, dark green leafy vegetables, tomatoes, dried apricots, tropical fruits (like mango), fish, liver meat, etc.

* Avoid using eye drops in a bottle 15 days after opening and throw them away when not needed. Do not try to keep them in the refrigerator for future use. Keep eye drops away from the makeup area where talcum powder, perfume, etc. are kept. Keep the lid of the bottle and do not touch the opening of the dropper. Always throw away the first drops of medicine when you start to instill eye drops from a vial the next day.

* Remove your contact lenses immediately if you experience redness, glare, frank discharge, excessive tearing of the eyes, stinging or pain. Don’t ignore these signs

* If a foreign object falls into one eye, do not rub the eye or try to remove it with a piece of tissue, cover it with a clean cotton or sterile eye pad and report it. the to an ophthalmologist.

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