TOP 10 TIPS FOR EYECARE

It is a visually intensive task and, unfortunately, our work pressure and lifestyles do not give us the opportunity to be kind to our eyes.

Which is why these tips should come in handy.
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i. Know your eyes

Tears: The first line of defence, they also serve as lubrication by keeping the eyes moist and nourished; they also have a corrective lens function.

Eyelids: Their main job is to protect your eyes from dirt, dust and harsh light.

Eyelashes: A protective net for your eyes.

Cornea: A refractive zone that guides light to reach the retina.

Pupil: Controls the amount of light that enters your eyes.

Lens: A refractive zone that also guides light into the retina.

Retina and Optic Nerve: A bunch of intricate wiring that carries vision signals between your brain and eyes.

ii. Exercise your eyes

Dr Harish S Belvi, a practising ophthalmologist (eye specialist) based in Mumbai, says that regular work hours should be infused with short breaks. During such breaks, he suggests a small and easy exercise: "First, blink your eyes several times. While you keep your eyes closed, roll your eyeballs both clockwise and anticlockwise and take a deep breath. Gradually open your eyes while releasing your breath. This exercise lasts for a minute and you can repeat it three times before getting back to work." It serves as a good workout for the eyes.

iii. Look away

While working for long hours, look at distant objects either in your office or outside. Looking at a distant object and then returning to your task helps your eyes focus better. Try taking such visual breaks for about five to 10 minutes every hour.

iv. Palming

Sit straight at your workstation and rub your palms against each other till you feel them warm. The warmth of your palms helps soothe and relax tired eyes. Then, lightly cup your eyes with your palms and relax for 60 seconds. Count the seconds in your mind. Repeat this exercise two to three times whenever your eyes feel tired, or as often as you want. While palming, you can either rest your elbows on your desk or keep away from the desk and cup your eyes. Both ways are fine.

v. Splash water on your face

During breaks, splash water on your face while closing your eyes. This has an overall relaxing effect and helps you feel refreshed.

vi. Take a walk

After you're done with lunch, take a stroll outside your office for a few minutes. This will give your eyes a much-needed break and get them some fresh air.

vii. Use tea bags

Keep two used tea bags in the refrigerator before you leave for work. Once you are home, place the tea bags on your eyes for a few minutes as you relax. This not only soothes tired eyes, but also reduces puffiness.

viii. Drink water

Drink plenty of water. It helps reduce puffiness. When a person is dehydrated, especially in an air-conditioned office, the body starts storing water as a defence mechanism. This adds to puffiness around the eyes.

ix. Eat healthy

Incorporate Vitamins A, C, and E on a daily basis; eat citrus fruits, green leafy veggies, tomatoes, spinach, poultry and dairy products. Pack a box of chopped carrots, cucumber and fresh fruits and munch in-between meals at the office.

x. Know your contact lenses
"Ideally, a person who uses lenses should wear it for not more than 10-12 hours a day and occasionally for 14 hours a day," suggests Dr Belvi.

Never wear your contact lenses while swimming. The pool water houses various micro-organisms as there are several people using it. This may lead to fungal infections in the eyes. In addition, the chlorine in the water can damage your contact lenses.

"Lenses are like sponge, making them susceptible to attracting dirt," says Dr Belvi.

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Eye dos and don'ts
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~ Visit your doctor

"One should ideally visit their ophthalmologist once a year, but if there is a problem with your eyes, visit sooner," suggests Dr Belvi.

In addition, before buying an eye-care product such as eye drops, always check the expiry date and don't forget to check the prescription. It is always advisable to visit your ophthalmologist prior to visiting your optician. Remember, your ophthalmologist is trained to detect several other eye related diseases, apart from the reading of your eye power.

~ Wear antiglare glasses while driving or at work

"Antiglare glasses are mainly used for focused light -- such as full beam car headlights -- and serve well for night driving. These can also be used while working on the computer," says Dr Belvi.

Using a pair of antiglare glasses while working on a computer can reduce the strain on the eyes to a certain extent. If you wear contact lenses, wear a pair of zero powered antiglare glasses for the same purpose.

~ Use re-wetting eye drops

An office environment that is predominantly air-conditioned, coupled with a computer intensive job, this is the perfect combination for dry eyes.

In such cases, you can use re-wetting eye drops to give relief to your eyes. Why? "When dry eyes occur, the aim is to get the tears back into our eyes -- whether it is naturally (by simple blinking exercises), or artificially (if the problem aggravates)," says Dr Belvi.

"Re-wetting eye drops have a similar in composition to natural tears. One should go for eye drops that do not have any preservatives. Eye drops with preservatives are toxic to the eyes in the long run. You can use re-wetting eye drops as and when required, but preferably span it to a minimum of four to six times a day. If the problem persists, visit your ophthalmologist as soon as possible."

The two most commonly used preservatives in all eye drops are Benz Alkonium Chloride and Chlorbutol. Read the contents of the bottle carefully and avoid eye drops with these preservatives.

~ Reduce your smoking and alcohol intake

"Smoking and alcohol consumption (either alone or combined) causes irreversible optic nerve damage. As both nicotine and alcohol are nerve toxins, they affect the nerves in the long run. Over a period of time, this can lead to poor or weak eyesight," warns Dr Belvi.

~ Never rub your eyes

If dirt enters your eyes, do not rub as this may cause the dirt to stick inside. "Blink several times to start your tears flowing; this will help flush out the dirt," advises Dr Belvi. "If you rub your eyes, the dirt particle will keep disturbing your vision and irritate your eyes. In such cases, seek your ophthalmologist's help immediately."

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Does your job involve using the computer keyboard?
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Do you use the mouse for long periods of time on a regular basis?

If typing furiously takes up a chunk of your day, you might risk developing a type of repetitive stress disorder called carpal tunnel syndrome.


What's RSD?
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Repetitive Stress Disorder occurs due to a gradual build up of the small amounts of bodily damage that occurs on a daily basis. The damage usually occurs due to repetitive motions and sustained postures of a fixed group of muscles.

For instance, regular activities such as typing, computer keyboarding, using a mouse (more so than typing), driving a car, operating a cash register and playing computer games can gradually lead to carpal tunnel syndrome.

In RSD, it is not the physical force used that matters, but the amount of time your muscles and tendons spend under tension.

Repetitive hand action results in swollen tissues in your wrist, which can then compress adjoining blood vessels and nerves, leading to the irritation of nerves and reduced blood supply.

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Carpal tunnel syndrome

You might notice the first symptoms of carpal tunnel syndrome when trying to sleep. You could feel a tingling numbness in the fingers (specifically the thumb, index finger and middle finger) initially.

This feeling generally tends to occur towards the evening, after a hard day's work.

If left untreated, this could progress to difficulty in gripping objects and dropping them.

In serious cases, permanent nerve damage could occur leading to intense pain and restricted functioning of the hand.

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Symptoms to watch out for

~ Tingling, numbness, coldness or loss of sensation in any part of the hand.

~ Loss of grip strength

~ Pain

Often, early carpal tunnel symptoms are ignored because sufferers mistakenly assume circulation has been cut off to their hands due to sleeping in an awkward position.

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Women at higher risk

Females are at higher risk of developing carpal tunnel syndrome, especially if they are overweight.

The hormonal changes of pregnancy, menopause and hysterectomy can cause fluid retention. This restricts blood flow to the tissues, and can affect the collagen (connective tissue) that holds the tendons together.

Coupled with the biological risk is the traditional tendency in many organisations to assign women jobs like typing and secretarial tasks that are characterised by sustained-posture, repetitive-motion activities.

If you are diagnosed with carpal tunnel syndrome

~ Your doctor might recommend cold application. This can provide temporary relief from the pain.

Cold helps numb the area and constricts the blood vessels, thus reducing the inflammation.

~ Analgesics will not only help reduce the pain, but will also decrease the swelling around the nerves.

In rare cases, corticosteroids might be prescribed.

~ You might be referred to an occupational therapist to learn certain exercises, which can help strengthen your joints.

~ For a few days, you might have to use a splint to keep your wrist straight while you sleep.

Carpal tunnel syndrome usually isn't a serious condition. With treatment, the pain usually goes away and there is no permanent damage to your hand or wrist.

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