The Covid-19 pandemic has brought about drastic changes in our lifestyle.  The Work from Home and the Online Learning modes are all becoming the ‘new normal’ forcing people to spend considerable time before electronic gadgets. But little do they realize that the excessive screen time is taking a toll on their health, especially their eyes. Dr Nita Sharma Das, Naturopathy  expert, shares a few eye-care tips that come in handy in these changed scenario:-

The increase in screen time, mainly affects our eyes, which calls for inculcating a few new habits. For instance, one should take a break of at least 20 seconds after every 20 minutes of screen use.  Another one is maintaining a safe distance (18 to 24 inches) between the face and the screen. Also, while reading or typing online, increase the font size to avoid strain on the eyes.

One can use dim overhead light to minimize screen glare. Maintaining a good posture while using the digital screen also goes a long way in protecting your eyes. Adjust screen contrast and brightness to avoid unnecessary stress. More importantly, keep your eyes moist to avoid dryness and irritation.

Common eye problems and natural remedies

Now we can discuss some common eye issues due to the increased screen time and the natural remedies to cure them.

Eye fatigue           

Intense focus on screen causes eye fatigue.Continued usage and brightness of screen are often the causative factors behind this condition. People with tired eyes might experience slight pain and feel dizzy, nauseated and fatigued.

Remedy  

n  Take intermediate breaks. 

n  Soak a cotton ball in a mixture of fresh Aloe Vera gel (one part) and cold water (two parts). Place the cotton ball on your closed eyelids and take rest for 10 minutes. Do this twice a day. The anti-inflammatory effect of Aloe Vera helps to heal the eyes from daily wear and tear. 

Dryness and eye irritation

Prolonged screen time results in eye irritation. The condition is caused due to lack of sufficient lubrication and moisture on the surface of the eye.  Researchers have found that eye-blinking reduces with the increased screen time, resulting in eye dryness. A stable and lucid tear film on the eye surface is essential for having a clear vision. Constant exposure causes instability in the distribution of tears on the ocular surface of the eyes, which leads to burning sensations, blurry vision and visual disturbance.

Remedy

n  Well established artificial teardrops are available in the market to treat the condition. But people often do not want to use these formulations because of unnecessary exposure to chemicals and preservatives in them.

n  Herbal tear drops too are another option. A combination of herbal ingredients like the Ferulic acid obtained from a Angelica root extract (having antioxidant property) and Kaempferol obtained from Ginkgo biloba herb (with anti-inflammatory property) is effective in treating dry eye syndrome.  Ginkgo biloba also helps to maintain the ocular pressure and prevents serious eye diseases like glaucoma.

n  Certain vitamin supplements like A, D, C, and E inclusion in daily diet also protect from eye diseases along with overall health benefits. 

n  Good fat, a rich source of Omega-3 fatty acids can be used.

n  Some eye care habits like frequent blinking, massage around the eyes, short nap between prolonging work hours are helpful to minimize blurred vision due to eye dryness.

Loss of focus flexibility

Difficulty in adjusting distant vision due to prolonged close-up is a short-term problem of the eye. Usually the eyes are able to readjust their normal flexibility after a few hours of rest. But frequent occurring of the condition may indicate photo-chemical damage.

Remedy

n  Intake of certain natural ingredients can help prevent such damage and its health consequences like retinal injury. A combination of carotenoids like Lutein and Zeaxanthin found in tomatoes, carrots and Chinese wolfberry fruit prevents photooxidation by acting as photon filter. These phytochemicals also help to protect the eyes from light-induced retinal damage. Therefore, increase the intake of easily available tomatoes and carrots for maintaining your eye health.

n  Catechins, the nontoxic compounds present in green tea, also has potent antioxidant property along with anti-angiogenic and anti-inflammatory properties. Therefore, green tea is an excellent beverage to fight against oxidative ocular diseases associated with oxidative stress. 

n  Bilberry is a rich source of anthocyanosides, which uphold the integrity of ocular blood vessels and promotes blood circulation in the eyes. Thus, every internal structure within the eyes gets proper nutrient and oxygen supply.  

Sleep disturbance

Research evidences find that increased screen time affects the sleep cycle. Involuntary nocturnal awakenings are a common symptom. Prolong exposure to artificial light from computers, phones, i Pads etc disturbs the circadian rhythm of our internal clocks by affecting certain cells present in the eye.

Remedy

n  Experts recommend the reduced use of light-emitting gadgets during the evening and at bedtime to prevent sleep disturbance.

n  Warm milk at bedtime simulates tryptophan activity in the brain and induces deep sleep.

n  Those who have lactobacillus allergy or unable to drink milk can try Chamomile tea. Flavonoids present in this herbal preparation interact with benzodiazepine receptors in the brain and improve sleep quality.

n  Do regular indoor exercise to maintain overall health along with eye health by retaining your sleep cycle.