Screen time taking a toll? Easy tips to keep your eyes healthy, relieve strain

Health benefits of oranges: Fruits and vegetables like oranges, berries, and leafy greens are loaded with antioxidants such as vitamins C and E, which help protect the eyes from oxidative stress caused by blue light (Image: Canva)

With the rise of screen time, digital eye strain, often referred to as computer vision syndrome, has become a common issue for those who spend long hours on digital devices. Symptoms like headaches, blurred vision, and eye discomfort are frequently reported. Fortunately, a mix of simple eye exercises and a balanced diet can help reduce these effects and keep your eyes healthy.

Digital eye strain is becoming increasingly prevalent due to prolonged screen use, says Dr Mahipal Singh Sachdev, Chairman and Managing Director of Center For Sight, New Delhi. "Implementing regular eye exercises and maintaining a nutritious diet can significantly improve eye health," he says.

Dr Sachdev suggests these easy ways to relieve strain and prevent eye fatigue:

Exercises

• The 20-20-20 rule: Every 20 minutes, take a break by looking at something 20 feet away for at least 20 seconds. This allows your eyes to relax after long periods of focusing on the screen.

• Blinking: When staring at screens, we tend to blink less frequently, leading to dry and irritated eyes. Make a conscious effort to blink more often to maintain moisture in your eyes.

• Palming: Close your eyes and gently place your warmed palms over them. Rubbing your hands together generates warmth, which can help relax the eye muscles and reduce tension.

• Shifting focus: Hold your thumb a few inches from your face and focus on it for a few seconds. Then shift your gaze to a distant object. This helps improve flexibility in the eye muscles.

• Omega-3s: Foods like flaxseeds and fish such as salmon are rich in omega-3 fatty acids, which help keep your eyes hydrated and reduce dryness caused by prolonged screen exposure.

• Vitamin A: Foods rich in vitamin A, such as spinach, sweet potatoes, and carrots, support good vision and protect against night blindness.

• Antioxidants: Fruits and vegetables like oranges, berries, and leafy greens are loaded with antioxidants such as vitamins C and E, which help protect the eyes from oxidative stress caused by blue light.