To Avoid Eye Strain, Choose Lutein-Rich Foods and Blink! 

If you’re like many of your friends, you’re spending a lot more time staring into digital screens. Yet, too much screen time can cause eye strain. 

You know the feeling: sore, tired, itchy eyes that are either too dry or too watery and often trigger a headache.

Enter lutein, a yellow plant pigment and powerful antioxidant. It’s why foods like corn and egg yolks are yellow, but the highest amounts are found in green vegetables like spinach and kale. (It’s hiding under the green of chlorophyll.) Once consumed, lutein travels to the macula, the area of the eye responsible for sharp vision, where it absorbs harmful high-energy blue light (the same light emitted by typical video display screens). Think of it as a nutritional shield for your eyes. Add regular blinking breaks, and you just may banish tired, sore eyes for good.  

Blinking basics to avoid eye strain

We tend to blink less frequently when gazing into a digital screen, which can lead to dry, irritated eyes. You can help avoid this nuisance by taking regular blinking breaks. Here’s how:

Use the 20-20-20 Rule. Look away from your screen for 20 seconds and focus your gaze on something at least 20 feet in the distance. Do this every 20 minutes that you’re behind a screen. (If you find it hard to remember, set a timer as a reminder to take a break.)

Keep your screen at arm’s length. For better eye comfort, keep any screen (computer, laptop, tablet, phone) at least 18 to 24 inches from your eyes (about arm’s length). 

Rewet your eyes, naturally. Take a blinking break to help rewet your eyes and promote eye comfort. Blink 10 times (very slowly) every 20 minutes. 

Every 20 minutes when you are in front of a screen, blink 10 times to soothe and rewet your eyes. And, don’t forget to fill your plate with lutein-rich foods. Why not try these tips today?

You’ve Got This!

Lorna & Kathleen (The EatingFor Team)