General tips on how to reduce eye strain:
1. Do regular eye exercises daily in the morning after you wake up.
2. After having seen your computer or mobile for hours together you may experience dry eyes and
strain. So dip your face in the bowl of water. Make sure your eyes are
covered completely in the water. Then blink 3 to 4 times in the water. Repeat it for two to three times
and your eye becomes fresh, moistened and the dryness will be removed completely.
3. Keep slices of potato or cucumber on your eyes for at least 10 minutes. With this your eyes become cool and they get rid of dark circles.
4. Place your eyes under sunlight with eyelids closed and glance to the right and slowly to the left.
This prevents your eye from getting myopia. If already have myopia, it prevents it from getting
worse
Vitamin B complex
Vitamin B6, B9 and B12 helps to lower homocysteine levels in the blood, this protein is
associated with inflammatory conditions affecting the retina.
Vitamin E
Vitamin E is an anti oxidant that protects the cells in your eyes from the harmful damage
of free radicals
Vitamin C
Vitamin C helps to reduce the progression of age related macular degeneration and
cataracts.
Lutein and Zeaxanthin
Lutein and zeaxanthin are carotenoids. These carotenoids are found in the eye to protect
against blue light reaching the retina and causing oxidative damage.
Omega 3 Fatty Acids
Omega 3 fatty acids are found in the cell membranes of the retina. They have anti
inflammatory properties that may help to prevent any dry eye
Tips to reduce eye strain while using a laptop or mobile phones:
1. Blinking Your eyes is a way to refresh your eyes. When we keep on looking at the computer
screen after some time it leads to dryness of the eye so blinking helps to remove the
dryness and thereby it moistures your eyes. So blink more often while looking at the monitor.
2. Position your monitor in such a way that it maintains about an arm’s length from you.
3. Adjust the screen settings so that the words may appear bigger and adjust the brightness of the
screen in a way it feels comfortable for you.
4. Reduce glare and lighting. Avoid placing your computer or laptops in front of a white wall or
window. Always close blinds or shades.
5. Blue light will have shorter wavelength and cause damage to the eye. It is important to
reduce the blue light by using special glasses or reduce the colour temperature of the
screen.
6. You should always be able to see your phone screen from between 16 and 18 inches away and should not hold your phone too close instead consider zooming in on your phone screen.
7. Use an antireflection screen protector
Eye relaxation techniques that you can perform while working:
Palming:
It is a very simple exercise that you can perform while sitting on a chair in a comfortable
position. You can start this exercise by rubbing your palms together that create heat for
few seconds. Cup your palms. Now bring your hands and press them over your
closed eyes. Put your right hand on your right eye and your left hand on your left eye.
Keep in
this position for at least 7 seconds. Do this 3 times. The warmth relaxes your eyes completely.
Eye rolling:
This exercise can be performed when you have been sitting in front of a computer screen for
hours. This exercise helps eye muscles get relaxed. It’s very easy to perform as it will not affect
your work and takes less than 2 minutes.
Simply close your eyelids and roll your eyes around in circular motions. This
provides a good massage to your eyes thereby reduces the strain on your eyes.
Focusing:
It is advisable to take your eyes off the computer or mobile while you’re using your laptop or
mobile phone for at At least 10 minutes. focus on something else as a visual break for your eyes.
Glancing:
Just close your eyes while sitting and glance up and then down to your comfort. Hold for a
movement. Note, while performing this activity make sure your eyelids are closed and then
open your eyes. Then close your eyes again like before. Look to the right and the left. Repeat this
a few more times.
Blinking:
Blinking is very important for eyes to get lubricated. Lack of blinking is a major cause of
dryness, and eye strain. Looking at your mobile phone or laptop may harm your eye causing
scratchiness. Give them a break and blink for four seconds. This is very simple to perform.
Your eye muscles are just like the other body muscles when they are positioned in the same
place for a long time they may experience soreness. so get your eye muscles relaxed and try the
above exercises for your eyes to work well.
Written By - Pratthiksha Shree A
Edited By - Tushna Choksey
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