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A senior Ayurveda expert with The Art of Living's Sri Sri Tattva Panchakarma shares a few tips to boost vision health while working from home.

Written by Jahnavi Sarma | Updated : July 16, 2021 1:41 PM IST

Due to the COVID-19 pandemic, today, many people are working from home. In fact, according to a survey conducted by a Chennai-based firm, almost 95 per cent of Indian firms are planning to allow their employees to continue working from home for the next 2 years. Now, as we all know, this means spending long hours staring at a computer screen. According to a CMR study, the average screen time for Indians shot up by 25 per cent to up to 6.5 hours last year and as many as 23 per cent respondents complained of weaker eyesight owing to increased screen time, cataract and other age-related vision problems. But the numbers are likely to be much worse this year as people continued to use their devices for work, school and social networking during the pandemic. In this article, we share some very useful tips and home remedies for reducing eye strain and maintaining eye health by Dr. Champavathi, senior Ayurveda expert with The Art of Living's Sri Sri Tattva Panchakarma.

As we stay glued to our tablets and smart phones, laptops and television sets ever since the lockdowns began, prolonged exposure to blue light emitted from these devices can result in repetitive strain to the eyes. Our eyes are the fastest and the most active muscle in the human body. We know yoga, an hour of brisk walk or lifting free weights in the gym can strengthen our muscles, support cardiovascular health and improve blood circulation. But what about the eyes? Often, we tend to neglect eye health unless we notice that there is something really wrong with our vision.

Studies suggest that 50 per cent to 90 per cent of people who work on the computer screen show symptoms of computer vision syndrome (CVS) also known as digital eye strain. The screen forces the eye to focus and refocus all the time causing headaches, dry red eyes, constant itching, tearing and blurred vision. Overtime, the constant flickering and glare from the screen make your eyes work harder causing damage to the eye muscle. Normally, in a minute, we blink about 16 to 18 times. But when you read or stare at the screen, you tend to blink only about 8-10 times. Why is blinking so important? Dr. Champavathi says that when we blink, tears spread over the cornea. Tears contain certain proteins that provide the much-required nourishment for the eye. Intermittent blinking also provides rest to the macular- a part of the retina responsible for our central vision.

Exposure to environment-related irritants like pollen, air pollution, temperature variations and ultraviolet radiations are hazardous for healthy vision. Poor lifestyle habits like consumption of junk food or a high fat diet, alcohol, tobacco and prolonged exposure to bright light quickens the pace of decline in eye health. A habit like smoking, for example, can reduce night vision and leads to degenerative eye problems at an early age, sometimes as early as 28.

Ayurveda-based home remedies and tips can naturally nourish the eye. Dr. Champavathi shares a few tips here.

This is an ancient technique in Ayurveda that provides instant relaxation to the eyes, keeping them away from all light stimuli. First, rub your palms vigorously. Close your eyes and place the warm palms on your eyes. Make sure your palms are cupped so you don't add pressure to your eyeball. Take a slow deep breath in and exhale from your nose. Do this for about 2 to 3 minutes. The best time to practice palming is before bedtime. It will also enhance sleep quality.

Ice is considered to be sheeta satmya in Ayurveda. To counteract the effect of excessive heat in the eye, soak cotton balls or a piece of gauze in milk/rose water and place them on your eye lids for about 5 minutes. This will immediately relieve the eye of any strain.

Of the great elements that matter is made of, the eye is related to light and fire. So, to maintain good eye health, Ayurveda recommends that water used for bathing should not be too hot or too cold but lukewarm. Bathing in hot water causes an imbalance in the fire element.

These are very simple hand gestures and, to practice them, you need not sit in lotus position and meditate upon them (though meditating and pranayamas with mudras is extremely effective). You can practice most Mudras lying down or sitting. But even with normal breath, you will see the results. Mudras are defined as healing modality in oriental systems of wellness. It is made by bringing the tips of the fingers in contact with each other in specific formations to give the desired result. When practiced along with breathing exercises, it increase the flow of life force in the body, leaving you energized and relaxed with just a few minutes of practice.

Keep your spine erect, body relaxed and keep your palms open on your lap before closing your eyes. Gently join the tip of your little finger and ring finger to the tip of your thumb and straighten your other fingers. Breathe normally. Practice this Prana Mudra regularly for about 15 minutes. It helps improve vision and heals eye irritation.

Splash tap water about 3-5 times on the eye to activate the facial arteries and nerves.

Create positive changes in your life by breaking a habit that can unnecessarily create more strain for your eyes. Take off your glasses during mealtime or when you are in conversation with a friend. Spectacle is not a treatment, it is an aid.

Interestingly, Ayurveda connects anger and frustration with eyesight. Anger as an emotion is said to release adrenaline to our blood which dilates the pupil and allows more light to enter the eye than is ideal. So, managing your anger issues can also help reduce eye strain. Take a few slow deep breaths or try and diffuse that temper with humor. You can also practice pranayama such as alternate nostril breathing to calm down the nervous system.

Here's a checklist shared by Dr. Champavathi. Make sure you tick off items from the list before you begin your day.

Eye diseases do not come with a warning sign. Symptoms usually appear suddenly and worsen rapidly. People with diabetic retinopathy or glaucoma may not even notice vision problem in its infancy. Sudden blurriness or trouble seeing colors and fine details are signs of age-related macular degeneration (AMD). Eventually some of these diseases can even cause blindness.

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Reduce Eye Strain While Working From Home: Ayurveda Remedies To Deal With Computer Vision Syndrome - TheHealthSite

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