Increased screen time – which has become common during a pandemic – can lead to various eye problems. Thus, it is extremely important to pay attention to certain things when working on a computer, laptop or when scrolling on a mobile phone.
Dr. Manoj Rai Mehta, Practo Consulting Ophthalmologist, shares some “golden rules” forever. eye health and keen eyesight.
7 good office habits
* Read and write while sitting in a comfortable chair with a straight back and neck and, if required, lumbar support. Your hip and knee joints should bend 90 degrees.
* There should be sufficient direct light hitting your books and papers from front or right to left (when writing / reading in scripts moving from left to right). This prevents shadows from falling on text that needs to be read or written.
* The light should not shine directly into the eyes as it causes glare and makes it difficult to read and write… The room should have diffused background light and a focused light on the desktop.
*Working distance should usually be between 30 and 50 centimeters
* The top of your computer or laptop screen should be in line with your eyes while you are sitting upright in your seat. You don’t have to look up or down. Ergonomic positioning is very important.
* There should be no reflections on the computer or laptop screen. No windows or lights in the background. A wall with matte paint in the background is most appropriate.
* Take regularly work breaks… Go to an open area in the fresh air; walk 20 steps, take 20 deep breaths, fully blink 20 times, and look over 20 feet away. So freshen up and get back to work. Lubricating eye drops can be used, preferably without preservatives.
7 good general habits
* Regular daily routine with adequate sleep hours. Sleep in a darkened room, the light penetrating through the eyelids does not give adequate sleep.
* Rinse your eyes with running or filtered water before going to bed and after waking up in the morning. Wash your hands thoroughly and grasp the water in your palm, dip your eye in it and open your eyelids. Repeat the process a couple of times for each eye for effective cleansing.
* Do not use the words “surma” or “kajal” on the inside edge of the lid. Never share Kohl pencils or any eye makeup.
* A balanced diet which provides a sufficient daily requirement of vitamin A is important. The daily requirement changes at different stages of life. If a dietary deficiency is found, supplementation may be required. Foods rich in vitamin A include: sweet potatoes, carrots, dark green leafy vegetables, tomatoes, dried apricots, tropical fruits (such as mangoes), fish, liver meat, etc.
* Avoid using eye drops from the bottle 15 days after opening and throw them away if not necessary. Do not try to store them in the refrigerator for future use. Keep eye drops away from the makeup area where talcum powder, perfume, etc. are stored. Do not remove the bottle cap or touch the opening of the dropper. Always discard the first few drops of the medicine when you start using the bottle the next day.
* Remove contact lenses immediately if redness, glare, clear discharge, excessive tearing from the eyes, burning sensation or pain occurs. Don’t ignore these signs
* If a foreign body gets into the eye, do not rub the eye or try to remove it with a piece of cloth, cover it with a clean cotton pad or a sterile eyecup and notify the eye surgeon.