The 10 habits
- Rest your eyes from screens with the 20-20-20 rule: every 20 minutes, look at something 20 feet (6 metres) away for 20 seconds.
- Blink fully and often. We blink far less when we stare at a screen, which dries the eyes.
- Sleep 7 to 8 hours. Tired eyes feel gritty, red and strained.
- Drink enough water through the day, especially in Chennai heat.
- Eat for your eyes: green leafy vegetables (keerai), carrots, papaya, eggs, fish and nuts.
- Wear sunglasses with UV400 protection outdoors, even on cloudy days.
- Wash your hands before touching your eyes, and never rub them hard.
- Keep good light when you read. Avoid reading in dim light or in a moving vehicle for long.
- Do not smoke. Smoking raises the risk of cataract and other eye diseases.
- Get your eyes tested every year, and every 6 months for children who wear glasses.
Wear the right glasses
An old prescription makes your eyes work harder and can cause headaches. If your glasses feel weak, or you are holding your phone further away to read, it is time for a check-up.
Do
- Take a screen break every 20 minutes
- Wear UV400 sunglasses outdoors
- Eat green leafy vegetables and fruit
- Test your eyes every year
Don't
- Rub your eyes hard
- Use eye drops without advice
- Read in very dim light
- Ignore headaches or blurred vision
Questions
How often should I get an eye test?
Adults once a year. Children who wear glasses every 6 months, or as your optometrist advises. People with diabetes need a yearly check of the back of the eye.
Do carrots really help eyesight?
Carrots give vitamin A, which the eyes need, but they do not remove the need for glasses. A balanced diet with vegetables, fruit, eggs and fish supports eye health.
General information from the optometrists at LenzKare Optical & Eye Clinic, Arumbakkam, Chennai. It does not replace an eye examination. For sudden changes in vision, see an eye doctor the same day.