Eye care routine is very important for healthy eyes and vision. Eyecare is a must for those who use mobile/laptop screens for a longer duration because you forget to blink normally when using screens, this leads to drying up all the moisture in the eyes ending up with eye strains and eye issues. Here are few easy eye care tips which can be practiced regularly.
1) Blink regularly - It’s sad but true that we often forget to blink while looking at the computer screen. What most of us do is a partial disclosure or blink less frequently. Blinking moistens our eyes and helps prevent dryness and irritation. The tear coating on our eyes evaporates quickly and can cause dry eyes. Moreover, due to the air-conditioning system, the air in many offices is dry. This hastens the evaporation process, thus exposing you to a greater risk of dry eye problems. Try blinking slowly, as you do while falling asleep. Do this 10 times. This might help in moistening your eyes.
2) Laptop positioning - Position your screen 20-30 inches away from your face or at an arms distance, and make sure your eyes are level with the very top of your monitor. The key thing to remember is that you should be looking slightly down at your work. The center of the screen should be located between 15 and 20 degrees below horizontal eye level. When it comes to color combinations, your eyes prefer black text on a white or slightly yellow background. Other dark-on-light combinations work fine for most people. Avoid low contrast text/background color schemes.
3) Take breaks and exercises your eyes regularly - During work, take small breaks to do simple and easy exercises. Begin with blinking your eyes continuously for a minute. While you keep your eyes closed, roll your eyeballs both clockwise and anticlockwise and take a deep breath. Gradually open your eyes while releasing your breath. Repeat this exercise two to three times before getting back to work. It serves as a good workout for the eyes. Look away from the system while working for long hours, look at distant objects at about 20 feet away either in your office or outside.
4) Practice Palming - Sit straight at your work station and rub your palms against each other till you feel them become warm. Then, lightly cup your eyes with your palms and relax for 60 seconds. Concentrate on your breathing. Repeat this exercise two to three times whenever your eyes feel tired, or as often as you want. The warmth of your palms helps soothe and relax tired eyes. The darkness created by covering eyes with palms gives relaxation to the mind and eyes. Take a walk in the open, watch some greens. Take a stroll outside your office for a few minutes in between your work. This will give your eyes a much-needed break and get them some fresh air. Watch greenery or nature it relaxes your mind and vision.
5) Stay hydrated - Drinking sufficient amounts of water as it helps reduce puffiness. When a person is dehydrated, especially in an air-conditioned office, the body starts storing water as a defense mechanism. This adds to puffiness around the eyes.
6) Eat Healthily - Vegetables are a great source of nutrition for the body. Incorporate Vitamins A, C, and E on a daily basis; eat citrus fruits, green leafy veggies, tomatoes, spinach, poultry, and dairy products. Instead of having a bag of chips, pack a box of chopped carrots, cucumber, and fresh fruits and munch in-between meals at the office. Avoid excess use of spicey and fried foods.