Sight and vision are vital and essential for conducting daily activities. We use our eyes in almost every activity we perform.
Nowadays, the modern lifestyle places greater demands on our eyes. In Singapore, a study has shown that the majority of people now spend an average of 12 hours on digital devices like mobile phones, tablets, computers or video game consoles. Digital eye strain and dry-eye diseases amongst adults and children are on the rise.
Digital eye strain is the physical discomfort felt after 2 or more hours in front of a digital screen.
Here are a few simple eye relaxation exercises that can help improve vision. They only take a few minutes each day and can be done anywhere and anytime. Before massaging your eyes, it is important to have clean hands.
1. Eye Palming
Rub your palms briskly together until they are warm. Close your eyes and place your warm palms over the eyes for 30 seconds. Feel your mind and eyes relaxing.
2. Massage Acupoint GB20, 风池 “Feng Chi” 9 times
Acupoint Feng Chi is located at the base of the skull, at the top of the back of the neck in the soft depressions lateral to the thick tendons of the trapezius muscle. It also helps to relieve any tension in the neck.
3. Massage Acupoint BL1, 睛明 “Jing Ming” 9 times
Pinch (using thumb and index finger) at the indentation of the inner eye socket (near where the bridge of the nose meets the ridge of the eyebrow) in an up-down direction. Repeat the sliding motion for 9 times.
4. Massage Acupoint EX-HN5,太阳 “Tai Yang” 9 times
Acupoint Tai Yang is located at the tender depression in the temple area. It is about one-finger lateral to both the outer canthus of the eye and the outer end of the eyebrow.
5. Massage ST2, 四白 “Si Bai” 9 times
Acupoint Si Bai is located at the depression at the infraorbital foramen, below the pupil.
6. Eye Socket Massage
Close your eyes and do the below for both eyes at the same time for 9 times.
Upper Orbital Massage: Using the pads of your thumbs, massage the area starting from
the inside corner of each socket (near the nose bridge) and press slowly in circular
motions, towards the edge of the eyelid.
Lower Orbital Massage: Using the pads of your index finger, massage the area starting
from the inner corner of the eye and press slowly in circular motions to the outer corner
of the eye.
This exercise can help to reduce dark eye circles too!
Good Eye Practices
Beside eye relaxation exercises, good eye practices are also important for eye care.
- Give your eyes a rest. If you spend a long time at digital screens or focusing on any one thing, you may forget to blink and your eyes can get fatigued. Take frequent breaks (every 20 minutes) in between activities like using mobile phones, computers, watching television or reading. Allow your eyes to rest by looking at distant objects.
- If your eyes are dry, blink more.
- Keep safety distances between eyes and objects. Approximately 50 cm for computer monitors and 30 cm for reading. Maintain an appropriate posture too.
- Always ensure that there is enough light for reading and writing.
- Avoid excessive light to prevent glare. Adjust the brightness of screens to reduce glare.
Food & Tea for the Eyes
- Dark leafy greens such as spinach, kale or broccoli.
- Orange-coloured fruits and vegetables like carrot, sweet potato, apricot and mango.
- Fish high in omega-3 fatty acids, such as salmon or tuna.
- Chrysanthemum and Wolfberry tea (Picture)
Step 1: Prepare about 4 to 5 pieces of chrysanthemum and 10 grams of wolfberry
Step 2: Add boiling water and let it steep for 5 minutes
Step 3: Add honey/rock sugar for better taste (optional)
Drink 2 to 3 times a week to improve vision. This tea is generally suitable for everyone. However, as chrysanthemum is cool-natured, it is not advisable for people who feel cold easily to drink it too often.