General Healthy Tips to Prevent Eyes Damage
Junaid Tahir
The following evidence-based practices are recommended for all age groups:
Adhere to the 20-20-20 Rule: Every 20 minutes, look at an object at least 20 feet away for 20 seconds. This relaxes the ciliary muscle.
Optimize Screen Parameters:
Brightness: Match ambient room light (neither too dim nor glaring).
Text size: Increase font size to reduce squinting.
Blue light filters: Enable night mode or use anti-reflective (AR) coated lenses.
Maintain Proper Ergonomics:
Screen distance: 20–28 inches (arm’s length).
Eye level: Top of screen at or slightly below horizontal gaze (10–15° downward angle).
Blink Consciously: Practice full blinking (slowly close, gently squeeze, open) every few minutes to rewet the cornea.
Optimize Environmental Humidity: Use a humidifier in air-conditioned rooms to prevent tear evaporation.
Nutritional Support: Consume lutein, zeaxanthin, vitamins C/E, and omega-3 fatty acids (leafy greens, eggs, fatty fish, citrus fruits).
Limit Recreational Screen Time: Establish “digital curfews” one hour before bedtime, especially for children and adolescents.
