Children need less screen time, more play time

You are what you eat. Foods rich in carotenoids, vitamin A,C and E, zinc, lutein and Omega -3 fatty acids help in maintaining eyesight and avoid age related eye problems.

Include carrots, papaya, green leafy vegetables, drumsticks, beans and nuts in your diet. Foods like salmon, walnuts, chia seeds, flaxseeds are rich in Omega 3 fatty acids and help prevent dry eye.

2. Have a good night's sleep

No relaxation beats a good night's sleep. Sleep is restorative for the body including eyes. It improves cognition and immune system.

Enough shut eyes will give your eyes moisture and rest to perform at their best. Sleeping well also avoids pigmentation around the eyes called dark circles ,puffy eyes which make u look tired and older.

3. Stay hydrated

Most of the eye is supported and surrounded by water. Tears protect the eye by washing away debris and dust with each blink and prevent infection.
Consume about 1-1.5 L of water each day even if you don't feel thirsty.
Staying well hydrated is very important to maintain healthy balance of fluid in the eye and other organs in the body .It keeps your energy levels high.

4. Keep your sugars in check

India is the diabetes capital of the world. The eyes can be severely affected in diabetes and still show no or mild symptoms until it progresses ,hence its important to get yourself tested.
Diabetes can cause cataract ,diabetic retinopathy, glaucoma, infections of the lid and ocular surface. Hence it's prudent to keep blood sugars under check.
It is advisable to get annual eye examination even if your sugars are normal. If a mild problem is detected, then you should get it done biannually.

5. Get Annual Eye Check Up

Make it a practice to get a annual eye examination. Many systemic conditions like hypertension, diabetes mellitus and blood vessel diseases are detected during a routine eye exam.
This has be done especially if you have family history of diabetes, glaucoma and blindness by birth.

6. Avoid Smoking

The side effects of smoking like lung cancer and heart disease are well known. What missed is that smoking causes eye problems as well.
It can lead to lens opacification called cataract, glaucoma, dry eyes, macular problems. Nicotine increases oxidant levels and aggravate diabetic retinopathy and cause vision loss by optic nerve disease.

7. Avoid continuous screen time

Over 50% of those who work on computer screens experience digital eye strain.
Common symptoms of digital eye strain are eye fatigue, dry itchy eyes, red eye and headache.
Too much screen time in children has shown to cause short sight.
Blue light from digital screens can be damaging to the eye. This can lead to computer vision syndrome.
Take a break every 20 mins for 20 seconds to look at a far object and blink often.

8. Don’t use Over The Counter drops

In India, many over the counter medications are available. Usage of these can be particularly harmful without an ophthalmologist’s opinion.
Improper usage can cause glaucoma (a silent potentially blinding condition), ocular surface problems due to preservatives and infection .
Abuse of antibiotics can lead to resistance. Hence it’s better to avoid them altogether.

9. Don’t neglect headache and eye symptoms

Pain in the head can be many times due to eye problems, but otherwise too many other brain issues can give rise to headache an eye ache and look like an eye strain.
Always consult your ophthalmologist to make sure u don’t have any serious problems like brain tumour or bleed which need immediate intervention.

10. Use protective eye wear

As eye is a very exposed organ and amenable to trauma, using protective eye wear becomes important.this can prevent injuries to the eye at workplace, while driving, playing and while at home.
Regular glasses, goggles, face shields can be used based on the occupation.
Good quality sunglasses with UV protection help avoid harmful effects on the eye also avoids aging around the eye (crows feet)