Most of our work is done on computers, and there is usually no escape from it.
It is a visually intensive task and, unfortunately, our work pressure
and lifestyles do not give us the opportunity to be kind to our eyes.
Which is why these tips should come in handy.
i. Know your eyes
Tears: The first line of defence, they also serve as lubrication by
keeping the eyes moist and nourished; they also have a corrective lens
function.
Eyelids: Their main job is to protect your eyes from dirt, dust and harsh light.
Eyelashes: A protective net for your eyes.
Cornea: A refractive zone that guides light to reach the retina.
Pupil: Controls the amount of light that enters your eyes.
Lens: A refractive zone that also guides light into the retina.
Retina and Optic Nerve: A bunch of intricate wiring that carries
vision signals between your brain and eyes.
ii. Exercise your eyes
Dr Harish S Belvi, a practising ophthalmologist (eye specialist) based
in Mumbai, says that regular work hours should be infused with short
breaks. During such breaks, he suggests a small and easy exercise:
"First, blink your eyes several times. 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.
This exercise lasts for a minute and you can repeat it three times
before getting back to work." It serves as a good workout for the
eyes.
iii. Look away
While working for long hours, look at distant objects either in your
office or outside. Looking at a distant object and then returning to
your task helps your eyes focus better. Try taking such visual breaks
for about five to 10 minutes every hour.
iv. Palming
Sit straight at your workstation and rub your palms against each other
till you feel them warm. The warmth of your palms helps soothe and
relax tired eyes. Then, lightly cup your eyes with your palms and
relax for 60 seconds. Count the seconds in your mind. Repeat this
exercise two to three times whenever your eyes feel tired, or as often
as you want. While palming, you can either rest your elbows on your
desk or keep away from the desk and cup your eyes. Both ways are fine.
v. Splash water on your face
During breaks, splash water on your face while closing your eyes. This
has an overall relaxing effect and helps you feel refreshed.
vi. Take a walk
After you're done with lunch, take a stroll outside your office for a
few minutes. This will give your eyes a much-needed break and get them
some fresh air.
vii. Use tea bags
Keep two used tea bags in the refrigerator before you leave for work.
Once you are home, place the tea bags on your eyes for a few minutes
as you relax. This not only soothes tired eyes, but also reduces
puffiness.
viii. Drink water
Drink plenty of water. It helps reduce puffiness. When a person is
dehydrated, especially in an air-conditioned office, the body starts
storing water as a defence mechanism. This adds to puffiness around
the eyes.
ix. Eat healthy
Incorporate Vitamins A, C, and E on a daily basis; eat citrus fruits,
green leafy veggies, tomatoes, spinach, poultry and dairy products.
Pack a box of chopped carrots, cucumber and fresh fruits and munch
in-between meals at the office.
x. Know your contact lenses
"Ideally, a person who uses lenses should wear it for not more than
10-12 hours a day and occasionally for 14 hours a day," suggests Dr
Belvi.
Never wear your contact lenses while swimming. The pool water houses
various micro-organisms as there are several people using it. This may
lead to fungal infections in the eyes. In addition, the chlorine in
the water can damage your contact lenses.
"Lenses are like sponge, making them susceptible to attracting dirt,"
says Dr Belvi.
xi. Eye dos and don'ts
~ Visit your doctor
"One should ideally visit their ophthalmologist once a year, but if
there is a problem with your eyes, visit sooner," suggests Dr Belvi.
In addition, before buying an eye-care product such as eye drops,
always check the expiry date and don't forget to check the
prescription. It is always advisable to visit your ophthalmologist
prior to visiting your optician. Remember, your ophthalmologist is
trained to detect several other eye related diseases, apart from the
reading of your eye power.
~ Wear antiglare glasses while driving or at work
"Antiglare glasses are mainly used for focused light -- such as full
beam car headlights -- and serve well for night driving. These can
also be used while working on the computer," says Dr Belvi.
Using a pair of antiglare glasses while working on a computer can
reduce the strain on the eyes to a certain extent. If you wear contact
lenses, wear a pair of zero powered antiglare glasses for the same
purpose.
~ Use re-wetting eye drops
An office environment that is predominantly air-conditioned, coupled
with a computer intensive job, this is the perfect combination for dry
eyes.
In such cases, you can use re-wetting eye drops to give relief to your
eyes. Why? "When dry eyes occur, the aim is to get the tears back into
our eyes -- whether it is naturally (by simple blinking exercises), or
artificially (if the problem aggravates)," says Dr Belvi.
"Re-wetting eye drops have a similar in composition to natural tears.
One should go for eye drops that do not have any preservatives. Eye
drops with preservatives are toxic to the eyes in the long run. You
can use re-wetting eye drops as and when required, but preferably span
it to a minimum of four to six times a day. If the problem persists,
visit your ophthalmologist as soon as possible."
The two most commonly used preservatives in all eye drops are Benz
Alkonium Chloride and Chlorbutol. Read the contents of the bottle
carefully and avoid eye drops with these preservatives.
~ Reduce your smoking and alcohol intake
"Smoking and alcohol consumption (either alone or combined) causes
irreversible optic nerve damage. As both nicotine and alcohol are
nerve toxins, they affect the nerves in the long run. Over a period of
time, this can lead to poor or weak eyesight," warns Dr Belvi.
~ Never rub your eyes
If dirt enters your eyes, do not rub as this may cause the dirt to
stick inside. "Blink several times to start your tears flowing; this
will help flush out the dirt," advises Dr Belvi. "If you rub your
eyes, the dirt particle will keep disturbing your vision and irritate
your eyes. In such cases, seek your ophthalmologist' s help
immediately."
Quick tips
~ Shelf life
Preservative- free re-wetting eye drops have a shelf life of about a
year, if the seal is unopened. Those with preservatives last around
two years, if unopened.
~ Discard
All eye drops should be discarded within a month after opening their
seals. Once opened, the medicinal properties tend to deteriorate due
to exposure to the external atmosphere, making it unsuitable for your
eyes.
~ Protective eye gear
While driving, wear protective eye gear -- especially if you are
wearing contact lenses (for night driving) or sunglasses with UV
protection (for day driving). Make sure the gear covers the sides of
your eyes as well.
Being healthy is a personal choice and one has to work hard at it. A
balanced diet, regular sleep habits, a balance between work and rest,
ad exercises -- all play a vital role in restoring our health and
helping us maintain our eyesight.
--------------------------------------------------------------
Abdul Karim Chisthi
MD Cptr Sect., Almech Enterprise,
c 15 Industrial Estate, Coimbatore- 641021,
ak@almech.co.in, mobile: 9944497786.
--------------------------------------------------------------
All my Articles Available At http://karim74.blogspot.com
Assalaamu Alaickum
No comments:
Post a Comment