Talk offers tips on eye care

A TALK entitled “Safeguarding the Windows to the Soul: Secrets to Protecting Your Eyes” was held in Sibu, Sarawak, to raise awareness about eye health.

It was organised by PLUX Incubation Hub Committee, co-hosted by JCI Mandarin Sibu and conducted by Sarawak Optical Traders Association vice-president Simon Tiong Yong Yee.

Tiong said in today’s modern lifestyle characterised by prolonged screen time, indoor environments and varying light conditions, maintaining healthy eyes required diligence.

The following are his guidelines for eye health.

> To mitigate eye strain, smartphones and computer screens should be positioned around 35cm to 45cm away.

> Adhere to the 20-20-20 rule to alleviate eye fatigue. For every 20 minutes of screen use, divert your gaze to an object at least 20ft (6m) away for 20 seconds.

> Avoid overly dim or excessively bright environments. When studying or working, a desk lamp to illuminate reading materials is recommended.

> Daily eye muscle exercises including clockwise and anti-clockwise eye rolling for 30 cycles and eye massage using the ring finger is recommended. These stimulate blood circulation, alleviate fatigue and can reduce concerns like dark circles.

> Nourish eyes by consuming foods rich in vitamins A, C and E, and zinc. Optimal choices include fish, leafy greens, nuts and foods containing lutein and zeaxanthin, found in green and orange-hued fruits and vegetables respectively.

> Sunglasses with UV protection can shield eyes from harmful rays during work or while outdoors. This can help minimise potential damage to eyes and reduce the risk of getting cataract, pterygium and other eye-related complications.

> Regular visits to eye specialists or certified optometrists can facilitate early detection and management of vision-related issues.

> For those in need of vision correction, it is crucial to use glasses or contact lenses customised to their specific needs. Avoid using eyewear intended for others.

> Adequate sleep, ideally six to eight hours, permits eyes to rejuvenate, lessening overall fatigue. Sufficient quality sleep contributes to the body’s detoxification processes.