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20 Essential Hacks To Maintain Healthy Eyes In The Digital Age

20 Essential Hacks To Maintain Healthy Eyes In The Digital Age

We all realize the importance of staying healthy although whether we are really inclined to make necessary sacrifices in order to stay healthy is a completely different story. To our own levels of motivation and application, we resort to working out, balancing our diets, maintaining healthy lifestyle and visiting doctors regularly, all to remain healthy. And equally, we don’t want to be blind. Vision is probably the most important amongst our senses. But do we realize the importance of having good eye health, as much as having sound overall health? Most of us do not care about it, as long as our eyes can see.

For most of us, having healthy eyes means being able to see and for some more, being able to see without having to put glasses on. But, there are so many types of eye-related hazards like astigmatism, conjunctivitis, cataract, dry eyes, glaucoma and others, unknown to many of us, some of which can even end up claiming our sight. In this digital age, our eyes are having to cope with maximum level of stresses, as we’re always focusing our attention on all sorts of screens. This makes our eyes much more vulnerable to complications. So, we need to be careful to protect our eyes and thus live a joyful life. Below are twenty tips which will surely help us avoid most of the eye problems, if not all, provided we practice them on a regular basis.

1. Examine eyes regularly.

Our eyes could be seeing everything properly and we might not be experiencing any significant problem with our eyes. But, they could be suffering from problems like dryness, glaucoma or macular degeneration, the problems which often do not have any warnings. So, it’s wise to examine our eyes regularly by visiting the ophthalmologist. This will help us know if our eyes are really well and if there are any issues, we will know them early so that they can be easily dealt with. An anually complete eye examination is highly recommended to maintain healthy eyes.

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    2. Be open with the medical practitioner.

    Just visiting the ophthalmologist often isn’t enough to maintain healthy eyes. Medical examinations should be accompanied with our frankness. Most of us like to believe that our eyes are perfect. So we try to hide facts as much as we can so that the doctor won’t be able to identify the problems with our eyes. But this must be avoided completely as by hiding facts, we won’t be able to achieve the most from medical examinations. We should provide the doctor with complete information in regards to how we’re feeling as well as full details of our own as well as our family’s health history.

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      3. Stock saline solution at home.

      Sometimes, our eyes may come in contact with soaps, cleansers and some chemicals. The best thing to do in that case as a preliminary remedy is to rinse the eyes thoroughly with saline solution. For soaps and cleaners, it is enough to rinse the eyes thoroughly with saline for 10 to 15 minutes. But for chemicals, it might not be enough. In that case, especially if you experience irritation, you should better visit the eye doctor. So stock your medical kit with enough of saline solution.

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        4. Drink plenty of water.

        Consumption of a sufficient amount of water is also very important to maintain healthy eyes. This helps to keep the eyes hydrated. Saline solution also helps in keeping eyes hydrated but water consumption is a much easier and risk-free way to do the same thing. Specially alkaline ionized drinking water is more beneficial because it has anti-oxidant properties, enhances the immune system and improves the absorption and benefits of vitamins, which help in eye health. Ionized and safe alkaline drinking water can be obtained easily at home and at offices nowadays thanks to water ionizer from companies such as Bawell.

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          5. Maintain air quality at home and office.

          In the winter, we often use heating systems in homes and offices which create dry air. Prolonged exposure to dry air leads to hazards such as dryness of eyes, irritation and itches. The best way to prevent this without turning off the heater is to use a portable humidifier to keep the air moist, which will help in the prevention of eye irritation caused by dryness. Besides, the air inside the house and workplaces also should be clean so that there’s no chance of irritants contaminating our eyes.

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            6. Eat your way to good vision.

            Proper diet is also very important to maintain healthy eyes and for having good vision. One should eat lots of green leafy vegetables like spinach, collard greens and kale, which help avoid macular degeneration. Blueberries meanwhile help in the reduction of eye fatigue and apricots, which are rich in beta carotene and lycopene, promote good vision. Tea helps to deter cataracts. Often, we also need to take supplements such as vitamins. It is advisable to turn to them only after consultation with doctors.

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              7. Quit smoking.

              Medical researches suggest that smoking makes individuals more likely to get cataracts, optic nerve damage, and macular degeneration. So, it’s best to quit smoking as soon as possible, if you haven’t been able to avoid it completely firsthand. But it’s not the easiest thing to do for those who have taken it up. They need to try harder and harder considering the risks they’re putting their eyes in.

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                8. Wear safety glasses.

                Different kind of safety glasses are available, suitable for different situations and purposes. We need to be serious about using them for safety of our eyes. UV filtering sunglasses are useful while going out in the sun. They protect our eyes from harmful UVA and UVB rays, which can otherwise contribute to cataracts. Meanwhile, while we’re working with hazardous or airborne materials on the job or at home, simple protective goggles will be enough to protect our eyes. On the other hand, players of certain sports such as ice hockey, racquetball, cricket and lacrosse are highly prone to eye injury. They need to wear protective helmets or goggles while playing.

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                  9. Wear the glasses and lenses right.

                  Wearing glasses and lenses isn’t enough to maintain healthy eyes. We should also be careful about wearing them right. Wearing glasses and lenses incorrectly doesn’t just reduce benefits but in some cases it can even lead to complications. To ensure we are wearing appropriate visual aids, we need to visit doctors regularly to check if our aids need to be updated and if they meet our requirements. Similarly, contact lenses need to be replaced every two to three months and shouldn’t be worn more than 18 hours continuously. We also need to be careful to keep the contact lenses clean.

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                    10. Give your eyes many breaks from screens.

                    We should not stress our eyes with prolonged exposure to computer, TV and mobile screens. We should be particularly careful about computer screens as we stand closer to them and they have extra glare. People often blink less while looking at the screens causing dry eyes as a result. So conscious efforts should be made to blink every 30 seconds. Besides, the 20-20-20 rule is important in the case of computer use, which suggests to look 20 feet or more away every 20 minutes more than 20 seconds.

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                      11. Blink more often.

                      Blinking on a regular basis is also very important for the health of eyes. As suggested in the earlier point, it helps in the prevention of dry eyes. Besides, constantly staring at an object without blinking also stresses the eyes and in the long run, leads to defects of vision such as myopia and hypermetropia. So we need to keep blinking on a constant basis.

                      12. Give your eyes proper rest.

                      The major reason behind our eyes suffering from defects is that we exhaust them. So the best way to ensure that your eyes are in good operational health is to rest them appropriately and ensure they aren’t being put under too much of stress. For this we need to have enough sleep. Eyes need to be given regular breaks from screens. We should also not involve in straining activities like working on a computer, reading, writing, etc. to the point that our eyes experience discomforts.

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                        13. Put cucumber on your eyelids.

                        It’s beneficial to press cold cucumber slices gently against eyelids for around 10 minutes, especially before going to sleep at night. This particularly helps to prevent puffiness. Besides, it also helps to keep the eyes relaxed and soothed. The idea behind the use of cucumbers is that they contain ascorbic acid and caffeic acid, which prevent water retention and inflammation. So it’s wise to use them whenever we feel our eyes are stressed.

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                          14. Get the light right.

                          Working in appropriate light conditions also provides a major boost for the well-being of eyes. We should not read in dim light for prolonged periods of time as it leads to eye strain. We should also ensure that the light in the room is sufficient. Extra care also needs to be taken to prevent frequent exposure to harmful high energy blue light and UV rays.

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                          15. Do not look at bright light directly.

                          We should never focus our eyes on the sun or any other bright sources of light directly as it can cause temporary and permanent damage to our eyes. Bright light causes gradual oxidation and deterioration of the macula and leaves our eyes more susceptible to macular degeneration, issues with glare, and contrast sensitivity. For these reasons we should avoid looking at bright light directly and those people who work out in the sun and are exposed for longer durations to bright light need to protect their eyes appropriately against this hazardous light.

                          16. Practice eye exercises.

                          Exercises and yogas are great for eyes. They help to keep the eyes relaxed, free of strain and fully operational. Doing several sets of exercises on a daily basis can also help avoid defects of vision, prevent dryness and thus keep the eyes in good health. Some of the popular and beneficial eye exercises are zooming, resting the eyes, rolling the eyes, beads on a string and eye squeeze.

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                            17. Maintain overall health of the body as well.

                            Overall body health is also an important aspect for the health of our eyes. Several types of body ailments directly and indirectly lead to defects of vision and problems with eyes. For example, if we maintain a healthy body weight, the chances of developing diabetes, high blood pressure, and high cholesterol level all are significantly reduced. All of these conditions can lead to vision loss, and in particular diabetes. Statistics suggest that diabetes is the number one cause for vision loss in the working-age population in the United States. Furthermore, by controlling diabetes we can also reduce the chances of developing retinopathy.

                            18. Use these apps and software.

                            As mentioned earlier in this article, computers and mobile devices are one of the important causes for vision problems in these days. But it doesn’t always have to be so. Our eyes suffer more from our carelessness than from computers and mobile devices themselves. If we’re careful, we can even use them for improving our eye health and not just for preventing their deterioration. Some of the popular and useful apps and software for maintaining the health of eyes are Eyeleo, Workrave, PC Work Break, Eye Trainer and EVO.

                            19. Practice workplace safety.

                            Some of our jobs are risky and place the eyes at a certain level of vulnerability. So, it’s quite important to practice workplace safety to ensure our eyes will remain healthy over the coming years. The jobs which in particular put our eyes under considerable risk are carpentry, mining, plumbing, auto repairing, computer-related jobs and welding. People working in these fields need to choose appropriate safety measures for their eyes so that foreign particles do not enter the eyes and risks for the eyes are negated.

                            20. Fall in love with your eyes.

                            Well, the ultimate way to have healthy eyes and ensure they’re fine over the years is to love them. The earlier points are highly important and if we follow them, we will be able to have healthy eyes almost all the time. But how can we be motivated and determined about following them? That can be assured only if we realize the importance of having healthy eyes and try to avoid activities and habits that have detrimental effects on them.

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                              Featured photo credit: Eye Doctor via dillardeyeclinic.com

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                              Nabin Paudyal

                              Co-Founder, Siplikan Media Group

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                              Last Updated on January 17, 2019

                              8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                              8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                              In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                              Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                              Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                              Why Is It Hard to Live A Peaceful And Happy Life?

                              Our Habitat Has Become Too Technological

                              The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                              There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                              How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                              According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                              Too Many People Don’t Want to Unplug

                              Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                              The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                              Listen carefully:

                              We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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                              The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                              Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                              8 Mindfulness Exercises to Start Practicing

                              There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                              Are you ready for it? Let’s go!

                              1. Pray Daily

                              You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                              When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                              Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                              Pray. You won’t regret it.[5]

                              2. Pay Attention to Your Inner Thoughts

                              A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                              By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                              Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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                              If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                              This article can guide you to beat negative thoughts:

                              How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                              3. Smile Often

                              Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                              Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                              Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                              The moment that you smile unconsciously, you then know that you are truly happy.

                              4. Organize Your Working Desk

                              A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                              When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                              Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                              Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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                              5. Celebrate Your Friend’s Victories

                              I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                              Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                              What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                              6. Listen to Your Spouse/Partner

                              God put someone in your life for a reason. You might as well listen to him or her.

                              I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                              I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                              7. Give Yourself a Break from Technology

                              You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                              How do you do that? This is my formula:

                              First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                              If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                              If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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                              If you score more than 35, you need to take action immediately.

                              Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                              8. Go Exercise

                              Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                              The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                              You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                              12 Benefits of Regular Exercise You Should Know

                              The Bottom Line

                              It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                              It is possible to live a happy and peaceful life. It only depends on you.

                              Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                              More Resources About Mindfulness

                              Featured photo credit: Lesly Juarez via unsplash.com

                              Reference

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