In the digital age, being exposed to screens for hours a day has become an unavoidable habit of many people.
On average, an adult spends 6-7 hours a day looking at a screen from a computer, phone to TV. This increases the risk of eye strain, dry eyes, and poor vision if you do not know how to protect it, according to hindustantimes.
Dr. Mubashir Parkar, cataract and lastIK surgeon at Dr. Agarwals Eye Hospital (India), said that adjusting screen settings and maintaining a scientific lifestyle are the keys to reducing pressure on the eyes.
First, the screen brightness should be set to match the surrounding environmental light, avoiding leaving the screen too bright or too dark.
The ideal contrast is black on a bright background, making it easier for the eyes to read. In addition, the back of your hand should be large enough (about 125 - 150%) so that you do not have to close your eyes or bend.
In the evening, users should turn on warm lighting mode such as Night Light ( Windows) or Night Shift (iOS/Mac) to limit blue light that can disrupt sleep.
Doctor Mubashir Parkar also encourages the use of dark mode (dark mode) in low light conditions and the correct sitting position, keeping a distance of 50 - 70cm from the screen, eyes about 10 - 12cm lower than the top of the screen.
A simple but effective tip is the 20-20-20 rule: Every 20 minutes of looking at the screen, look away at about 6m for 20 seconds. Also, blink your eyes regularly, rest from the screen for 5-10 minutes per hour, and use artificial tears if needed.
Regarding nutrition, Dr. Parkar emphasizes the importance of drinking enough water, especially when working in a refrigerated environment, and supplementing nutrients such as Omega-3 (from fish, flaxseed), lutein and zeaxanthin (from green leafy vegetables), vitamins A, C, E and zinc to improve eye health.
Eye care is not only a personal responsibility but also a long-term investment in quality of life and productivity.
