11/02/2026
๐๏ธ ๐ซ๐๐๐๐ ๐ฏ๐๐๐๐๐ ๐ป๐๐๐ ๐ท๐๐๐๐๐๐ ๐๐๐๐ ๐ฌ๐๐ ๐ฏ๐๐๐๐๐ โ ๐ท๐๐๐ 1
We often take our vision for granted until it starts to blur, burn, strain, or fatigue.
Your eyes work continuously from the moment you wake up until you sleep. The constant brisk fast-paced movement. The consistent autofocusing of your pupil. The repetitive blinking of your eyes. Changing light signals into neuron signals for your brain to interpret who and what you are looking at. So much work for our small eyeballs.
The good news? Small daily habits can significantly reduce long-term damage and strain.
Here are practical, science-based 3 simple steps you should prioritise:
1๏ธโฃ ๐ช๐ฒ๐ฎ๐ฟ ๐ฃ๐ฟ๐ผ๐ฝ๐ฒ๐ฟ ๐จ๐ฉ๐ฐ๐ฌ๐ฌ ๐ฆ๐๐ป๐ด๐น๐ฎ๐๐๐ฒ๐ ๐ข๐๐๐ฑ๐ผ๐ผ๐ฟ๐ ๐
Ultraviolet (UV) radiation accelerates:
Cataract formation Macular degeneration Pterygium growth Photokeratitis (โsunburn of the corneaโ)
โ Ensure your sunglasses are labelled UV400 (blocks 100% UVA & UVB). Do not settle for 100% UV protection as they might just be UV300 (which is not optimum).
โ Dark lenses without UV protection are harmful. They dilate your pupils and allow more UV in.
Using sunglasses is so underrated. This is not about fashion. Itโs ocular protection. You can hardly see me outdoors without my sunglasses on (my friends can vouch for me!). ๐
2๏ธโฃ ๐ฃ๐ฟ๐ฎ๐ฐ๐๐ถ๐ฐ๐ฒ ๐๐ต๐ฒ ๐ฎ๐ฌ-๐ฎ๐ฌ-๐ฎ๐ฌ ๐ฅ๐๐น๐ฒ (๐๐ถ๐ด๐ถ๐๐ฎ๐น ๐ฆ๐๐ฟ๐๐ถ๐๐ฎ๐น ๐ฅ๐๐น๐ฒ)
For every 20 minutes of screen time,
โ Look at something 20 feet away (thatโs about 6 meters),
โ For at least 20 seconds.
Why?
When we use screens:
- Blink rate drops by up to 60%
- Tear film evaporates faster
- Eye muscles stay in prolonged contraction (accommodative spasm)
This results in headaches, blurred vision, dry eye, and even neck tension.
This simple reset relaxes your ciliary muscle (eye focusing muscle) and restores tear stability.
3๏ธโฃ ๐๐น๐ฒ๐ฎ๐ป ๐ฌ๐ผ๐๐ฟ ๐๐๐ฒ๐น๐ถ๐ฑ๐ ๐ฆ๐ฎ๐ณ๐ฒ๐น๐
Fun fact: The skin on your eyelid is the thinnest in your entire body. It is only 1mm thick! Imagine how delicate it is. That is why you need to guard it with care.
Eyelid hygiene reduces:
- Blepharitis (inflammatory dandruff-like crust on eyelashes)
- Meibomian gland dysfunction (blocked oil-glands in the eyelid margin)
- Recurrent styes (infectious, painful swelling on eyelid)
- Chronic irritation (discomfort, heavy eyelid feeling)
โ Use certified, ophthalmology-approved lid cleansers to clean your lids and lashes
โ Avoid harsh facial cleansers near the eye
โ Clean gently along the eyelid and lid margin (remember: 1mm!)
Healthy lids = healthy tear film.
Stay tuned for Part 2 (when I have the time to type again haha)!
Hope this has been useful to you.
๐
- Dr Eyebirami @ Abirami Shavani
