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New Delhi: In today’s modern and digital age, most of our time is spent in front of laptops, smartphones, TVs and computer screens. Due to constant screen time, poor eating habits, pollution and lack of sleep, problems like dry eyes, blurred vision, fatigue and weak vision are becoming common at an early age. Just as exercise and a proper diet are essential for keeping the body healthy, incorporating small healthy habits into your daily life is crucial for maintaining good eyesight for a long time. Let us know about those very easy and effective habits by adopting which you can keep your eyes healthy for years.

1. Follow the 20-20-20 rule: Get instant relief from screen fatigue

If your job requires you to stare at a computer or mobile screen for hours, the 20-20-20 rule can be a boon for your eyes. According to this rule, after every 20 minutes of screen time, stare at an object at least 20 feet away for 20 seconds. This simple habit instantly reduces strain and tension in the eye muscles and helps refresh your eyes.

2. Keep blinking and drink plenty of water: Dryness will go away

People often forget to blink while using screens, which can deplete the eyes’ natural moisture and cause irritation or stinging. Stay alert while working and blink frequently. Also, drink plenty of water throughout the day. Maintaining adequate hydration is crucial for maintaining eye hydration and preventing dry eye syndrome.

3. A balanced diet rich in nutrients: Nutritional supplements are essential

To improve your eyesight and prevent diseases like cataracts, pay special attention to your diet. Include foods rich in vitamins A, C, E, omega-3 fatty acids, and zinc in your daily diet.

Carrots, green leafy vegetables (spinach, fenugreek)

Amla, orange and citrus fruits

Almonds, walnuts and flax seeds

All these foods keep the retina of the eyes healthy and prevent the problem of vision loss that occurs with age.

4. Adequate sleep and digital detox: Give your eyes a break

7 to 8 hours of deep sleep is essential for repairing eye cells after a tiring day. Lack of sleep can lead to dark circles and puffiness under the eyes. Additionally, completely stop using your phone and TV at least 1 hour before bedtime. Using your phone in a dark room causes the most damage to the retina.

5. Use sunglasses and study/work in proper lighting

Always wear UV-protective sunglasses when going out in the sun. The sun’s harmful ultraviolet (UV) rays can cause cataracts and damage the cornea. Also, ensure adequate lighting in the room when studying or working. Reading in too dim or too bright light can put additional strain on the eyes.

6. Get regular eye tests

Even if you don’t experience any eye problems, it’s important to have your eyes examined by an experienced ophthalmologist at least once a year. Many eye diseases don’t show any symptoms in the early stages, but timely eye checkups can help treat them promptly.