More than at any other time our eyes now have to stare at small screens, small type, iPhones, iPads, computer screens, videos, games… and we do this for many hours at a time. This is now causing some very new eye problems: eye fatigue, eye stress, near vision stress. And, this also will lead to age related problems as we get older.
You can, however do it all, just do it responsibly. You don’t have to have vision problems in the future. Eye stress, dry eyes have a new meaning in today’s computer / screen world.
RULE NUMBER 1
This is very important if you use a monitor, screen consistently.
– Try the 15/15/15 Rule. This means that you look away from your screen every 15 minutes, at an object (preferably something even out of a window), for 15 seconds. It’s easy to remember, right… 15/15/15.
DO GET AWAY FROM YOUR SCREEN AND GO OUTSIDE.
If you have a dog, take it for walk. It will benefit both of you.
Your eyes also need to look away, at a horizon, at scenery that is far away, at the “wide world”. When you stare at the screen only for hours and hours, your eye muscles become tight, they forget how to adjust to “far away” vision. Do both in your day.
ALSO EAT FOR YOUR EYES ONLY
Yes, there are certain eye nutrients that we need. Our eyes do have their own nutritional requirements.
-Antioxidants are a necessity for our eyes. These include: beta-carotene, and the much now popular lutein, and also zeaxanthin. These will protect your macula, especially from the sun’s damaging effects.
To get these, eat lots of dark-leafy greens, and egg yolks, peppers, and pumpkin, those lovely sweet potatoes and of course, many more vegetables/fruit. These will also help protect you from age related vision loss…
-Anthocyanin, the following are: blueberries, and grapes, and also goji berries. These will help improve your vision.
-DHA, found in fish oil. It is a fatty acid that comes from cold-water fish such as: salmon (not farm bred), and sardines (which are great), and mackerel, and the much loved cod. DHA has many healthy and structural benefits for your eyes.
AND: YES…YOU CAN EXERCISE YOUR EYES
Do these simple exercises every morning, or when your eyes get tired.
1 – Palming: Rub your hands together, or warm them on a hot drink (don’t have them burning hot though), and gently apply against your eyes. This helps relax and de-stress. Do this 3 times in a row.
2 – Pretend you are rolling your eyes at someone 🙂 Except, make the circle large. First look up then slowly roll clockwise, and then do the same counter clockwise.
3 – A Focusing Exercise. Hold an object, like a pen away from your eyes at arm’s lenght. Then while staring at it, slowly bring it close to your eyes, and then away again. Do this a few times.
And, again, I can’t say often enough, go out for a walk, for some relaxation. Look at the world, not just at a screen.
And then, this is harder, try to manage your stress!! And try to get enough sleep. These are also vital for eye health.
You will find many more articles on these topics in this blog…. Take it to heart and become pro-active in your vision/eye care.