How To Keep Your Eyes Healthy

tips to healthy eyes

Health Desk, Delhi Magazine: Many people spend most of their time at the computer. By the end of the day, the eyes experience discomfort, dryness, and fatigue. Such symptoms are already signaling the first signs of visual impairment.

tips to healthy eyes

How much screen time is healthy for eyes

Screen time literally means how much time, in minutes and/or hours, you spend behind a screen. With a screen, you may immediately think of your TV or computer, but don’t forget your smartphone either. 

Today, the smartphone is not only a telephone, it is also a game console, a camera, a computer, a navigation tool, a wallet and a diary. In fact, we can – and do – everything with our smartphone. And the more time you spend on your smartphone, the higher your screen time gets.

Healthy Screen time per day

There is a guideline for children, devised by ophthalmologists and aimed at preserving the eyes: 20-20-2. Easy to remember too. If you look at a screen for 20 minutes, take a 20-second break (walk in a circle). The 2: Go outside for 2 hours a day .

0-2 years – 5 minutes
2-4 years  – 30 minutes
4-6 years – 1 hour (4 x 15)
6-8 years  – 1 hour (2 x 30)
8-10 years –  1.5 hours
10-12 years –  2 o’clock
12 and older – 3 hours

Best Ways to Keep Your Eyes Healthy

Look out the window

Draw a bold dot on the glass with a marker or glue a circle of plasticine. Sit on a chair opposite the window and focus your gaze alternately on a point, then on a distant object outside the window. The same can be done while you are in a traffic jam or have a free minute at work. To complicate matters, you can focus on four different objects. This exercise helps relieve fatigue and trains the eye muscles.

Blink often

Blinking often results in better eye hygiene and wetter eyes . This means that there is less dirt in your eyes and often also that you can see more clearly. People who suffer from dry eyes often have blurred vision or a feeling of sand in their eyes.

You need to sit on a chair, straighten your back and alternately close your eyes tightly, then open your eyes wide. The exercise should be repeated about 10 times. It allows the muscles to relax.


As soon as you feel dry and stinging in your eyes, close them and imagine any picture. Cover your eyes with your palms, cross your fingers on your forehead. Sit in this position for at least a minute. This will help relieve tension and restore moisture to the surface of the eye.

Drawing shapes

To restore the tone of the eye muscles, you need to learn to “draw” with your eyes. First move your gaze from bottom to top, then diagonally, then you can move on to such shapes as a circle, triangle, square. Gradually complicate the movements: draw an hourglass, an infinity sign, snakes. The main thing is to do the exercise slowly, 3 times each.

Stereo imaging

Such a “rippling” picture should be placed a few meters from the eyes and looked at it for a few seconds, then very close to it. After a few repetitions, the eyes will begin to disassemble the 3D image. But it is important to perform this exercise correctly: you do not need to peer into the picture, you must try to look through it, keep your head straight, do not lift or lower it. Try to blink very rarely and do not move your eyes, choose one point for yourself. This method removes the spasm from the muscles of the eye, helps to relax and relieves fatigue.

Protect your eyes from the sun

On the outside, always wear the sunglasses with UV protection adapted. Wearing a cap, which puts your eyes in the shade, is also very important.

What to eat for healthy eyes

Even if you don’t believe it at first glance, the effects of the food you eat are closely related to the health of your eyes. Healthy eating is not only beneficial for a healthy body, but also for healthy eyes. Today, we review some foods that you can include in your diet and that will contribute to the health of your eyes.

Of course, this does not mean that if you only eat these foods, your eyes will be perfectly healthy. You have to take care of them through all the methods that we expose on the site and blog or through the recommendations that we make to you when you come to control.

Foods that help the eyes to be healthier:

The human retina contains about 1000 times more concentrated carotenoids than any other part of the body. Our eyes use these pigments to protect themselves from the damage caused by sunlight. Carotenoids (beta-carotene, lycopene, lutein and zeaxanthin) are found in higher concentrations in green vegetables. Egg yolk is also a good source of carotenoids. 

The retina also has a predilection for omega-3 fatty acids (found in fatty fish), which protect the eyes from UV radiation. Are carrots good for the eyes?  Carrots contain beta-carotene, which competes with other carotenoids to transport molecules and can prevent the transport of lutein and zeaxanthin to the retina. Adults do not process beta-carotene like children and too much consumption of carrots may not be beneficial (especially as we get older). Should you take eye supplements? The best option is to get carotenoids from food. However, some people (for example, people taking anticoagulants) cannot eat green leafy vegetables because they also contain vitamin K, which can interfere with medications.

1. Fish

Cold-water fish such as salmon, tuna, sardines or mackerel are rich in omega-3 fatty acids, which help against dry eyes and even cataracts. If you do not eat fish, you can at least take supplements that contain fish oils with omega-3;

2. Greenery

Greens are generally full of powerful antioxidants that slow down or stop the development of various eye conditions;

3 Eggs

Vitamins and nutrients in eggs, including lutein and vitamin A, which protect the eye from night blindness and dry eyes, fully help the health and proper functioning of the eyes;

4. Whole grains

A diet based on foods with a low glycemic index can reduce the risk of eye diseases acquired over the years. Vitamin E, zinc and niacin in whole grains help with overall eye health;

5. Citrus and berries

Oranges, grapefruits, lemons and berries are rich in vitamin C, perfect for eye health;

6. Oilseeds

Walnuts, pistachios, hazelnuts, cashews, almonds are all rich in omega-3 fatty acids and vitamin E, which increase eye health;

7. Colored fruits and vegetables

Foods like carrots, tomatoes, bell peppers, strawberries, pumpkin, corn or melon are excellent sources of vitamins A and C. Carotenoids, the compound that gives these fruits or vegetables their yellow, orange or red color, help reduce the risk of many eye conditions.

8. Oils

Fish oil and flaxseed oil are two of the most beneficial oils for healthy eyes. And sunflower seeds are rich in oils, vitamin E and zinc, which contribute to the proper functioning of the eyes;

9. Beef

Beef contains zinc and can help the eye stay away from conditions that can occur due to old age.


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Delhi Magazine Team

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