Eye Health By Lovneet Batra

Do you know what excess screen time can do to you?
Puffy eyes and swollen under eyes, dark circles, red eyes, dry eye and  weakened level of the eye muscles, insomnia, stress, anxiety, are only a few downsides of excess screen time. 
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During the covid19 lockdown we cannot stop flitting from one screen to the other. Be it the laptop to work or binge on Netflix, or the phone to play Ludo, answer work emails, get on Zoom calls, fight on whatsapp groups, we are always straining our eyes over something or the other. 

Do you know what excess screen time can do to you?

Puffy eyes and swollen under eyes, dark circles, red eyes, dry eye and  weakened level of the eye muscles, insomnia, stress, anxiety, are only a few downsides of excess screen time. 

However, now that we’re all home and have to work on the laptop and on the phone even more, what can we do, what can we eat to maintain eye health?

Let’s take a look at the nutrients that you should be sure to have every day to keep your eyes functioning well.

Vitamin A  :  Have a lot of vitamin A  and beta carotene rich fruits and veggies. This nutrient helps in reducing the risk of age related macular degeneration of the eye and protects the eye from sunlight damage. Beta carotene also plays a key role in maintaining a clear and healthy cornea for optimal vision. 

Which foods to have : 

You can get Vitamin A and beta carotene naturally from sweet potato, mangoes, carrots and pumpkins, so now load up on pumpkin juice, sweet potato chaat, mango curries and smoothies and chutney and carrots, lots of carrots!

Vitamin E :

Vitamin E plays a key role in maintaining the optimal balance between anti oxidants and free radicals in the body and keep eye cells healthy. A vitamin E rich diet helps in delaying cataract formation .

Which foods to have :

The easiest way to get your vitamin E naturally is to grab fistfuls of almonds, walnuts, pumpkin seeds, flax seeds and sesame seeds on a daily basis.

Soak almonds the night before, de skin them and have them in the morning with walnuts and the seeds. They also make for a smart snacking healthy option. 

Vitamin C: 

Vitamin C aids in the repair, growth and maintenance of new tissue cells in the body and thus is critical in the maintenance of your eye health. It is a key proponent of making collagen necessary for providing structure to the cornea and the sclera.

Which foods to have :

Load up on citrus fruits like amla, lemon, tangerines, oranges, grapefruit, strawberries guavas and veggies like bell peppers and tomatoes. 

Lutein and Zeaxanthin : 

These are antioxidants that are not produced by the body inherently. They have to be procured by consuming foods rich in them. They are beneficial in filtering out the harmful high energy blue wavelength and protecting the eye from degeneration. Lutein and Zeaxanthin especially reduce the risk of damage from macular degeneration, diabetes, retinopathy and cataracts

Which foods to have : 

Green leafy veggies like spinach, methi, dill as well as greens like broccoli, green peas, and egg yolk are abundant in these antioxidant carotenoids. So, have lots of salads, palak paneer, omelettes, matar tikkis, mata ka paratha, palak corn, palak alu, soay palak regularly. 

Omega 3 

Omega 3 is a very important fatty acid that helps save the eye from drying up and from discomfort. It is necessary in keeping the tear gland lubricated. 

Which foods to have : 

Get your Omega 3 from flax seeds, chia seeds, pumpkin seeds, almonds, peanuts, walnuts, pine nuts and oil oil. In short, sprinkle all over your salad and breads and spritz and cook your dishes with olive oil. 

Food is one way you can keep your eyes healthy but you must also regularly treat your eyes physically with these quick, easy and very relaxing eye masks. 

Cold Milk Eye Mask : 

Take 2 tablespoons of chilled milk, dip cotton eye pads for 5 mins and then apply the pads on shut eyes for 15 mins. This is not only relaxing but will also keep the area free from dryness and dark circles. 

Cucumber Mint Water

Keep aside some cucumber and mint juice in a bowl when you blend them to make a drink. Place cotton pads in this bowl and chill it for 5-10 mins. Take it out and place the pads on shut eyes for 15 mins. This will relax your eyes and will lighten the area around the eyes. 

Rose Water

Dip cotton pads in rose water and chill them for 15 mins. Take them out of the chiller/ freezer and place the pads on shut eyes for 15 mins. This will relax your eyes and will lighten the area around the eyes. 

In addition to all of these, be sure to practice good eye health practices every day. 

  • Limit your screen time, especially after official work hours. 
  • Turn on the read mode on your phone and stay away from the harmful harsh UA light. The read mode is lighter and is softer for the eyes. 
  • Keep your laptop and phone at at least 1 arms length away from your eyes. Sit at least 4 feet away from the television. Try not to watch anything on screen while you lie down or when you are in a dark zone. 

Our eyes are one of the most important organs in our body. Practise good eye health practices to keep them healthy. 

Cheers,

Lovneet