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Three experts offer tips to help you overcome a nagging issue: "I stare at screens -- TVs, computers, phones -- all day, and it's killing my eyes. Help!"


Reported by Melia Robinson


1. Use the 20-20-20 Rule

We blink up to two-thirds less often per minute when looking at a screen, which can dry out our eyes[1] , causing irritation. To help maintain a healthy level of moisture and reduce eyestrain, get in the habit of looking at something at least 20 feet away for at least 20 seconds every 20 minutes.

-- Mark Rosenfield, PhD, professor of clinical education at the State University of New York College of Optometry


2. Find Your Type

Times New Roman may be your default font, but onscreen its curvy design with tiny tails on the ends of letters, called serifs, may slow word recognition and force you to stare harder and longer, contributing to eye fatigue. Fonts like Arial and Verdana, which have more space between letters, can make words appear crisper and easier to read from farther away, taxing your vision less.

-- James Sheedy, PhD, director of the Vision Performance Institute at Pacific University College of Optometry


3. Clean Your Screens

Anytime we view an image up close, our eyes have to cross inward to bring it into focus. When screens are covered with fingerprint smudges, dust, and dirt, focusing becomes even more difficult and, over time, can strain eyes and lead to chronic headaches. Wipe your most-used screens daily with a microfiber cloth to get rid of grime.

-- Peter Shaw-McMinn, assistant professor of clinical studies at the Southern California College of Optometry



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  • Kale, Spinach And Collards


    Lutein and zeaxanthin are antioxidants that protect and maintain healthy cells -- and they're abundant in these dark, leafy greens, Caplan explains. She quotes <a href="http://www.aoa.org/" target="_hplink">The American Optometric Association,</a> which has reportedly said they act like "internal sunglasses" that can "filter harmful blue waves."

    Another bonus?

    "These [greens] are also high in vitamin A, which is good for the eyes," Caplan said.




  • Oysters


    Zinc deficiency has been linked to impaired vision and poor night vision, as well as cloudy cataracts, Caplan says. But getting plenty of of the nutrient can work wonders, slowing the progression of age-related macular degeneration, which is <a href="http://www.nei.nih.gov/health/maculardegen/armd_facts.asp#1" target="_hplink">a common condition in adults age 50</a> and older.

    Oysters are a great source of zinc, Caplan explains. And if they're not exactly your thing, she suggests trying lobster, salmon, beef or milk instead.




  • Apricots


    Apricots are a good source of beta carotene and lycopene, both carotenoids that can help promote good vision, explains Elisa Zied, an author and registered dietitian.

    Indeed, the <a href="http://www.maculardegenerationassociation.org/resources/information.aspx?post=98fede9b-f533-4530-9c69-a7d159063010" target="_hplink">Macular Degeneration Association explains</a> that the body converts beta carotene into vitamin A, which resists damage to cells and tissues, including the eye lens.

    "Continued oxidative stress may result in the development of cataracts or damage the blood supply to the eyes and lead to macular degeneration," the <a href="http://www.maculardegenerationassociation.org/resources/information.aspx?post=98fede9b-f533-4530-9c69-a7d159063010" target="_hplink">organization says.</a>




  • Sweet Potatoes


    "It's prudent for people to follow current Dietary Guidelines for Americans, consuming at least three-and-a-half or four cups of produce each day," Zied says. And she recommends that people pay particular attention to eating plenty of fruits and veggies that are rich in vitamins C and A -- which is why sweet potatoes are high on her eye-health list.

    In fact, <a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2" target="_hplink">a one-cup serving of sweet potato</a> has more than the full daily requirement for vitamin A. And yes, there is another orange, vitamin A-rich option that's more commonly associated with protecting our peepers: Zied also recommends good ol' carrots.




  • Eggs


    Eggs are another food that's relatively high in zinc, Caplan explains. They're also a good source of Omega 3 fatty acids <em>and</em> lutein.

    As Tufts nutritional biochemist <a href="http://www.fitsugar.com/Eating-Eggs-Can-Benefit-Eye-Health-882515" target="_hplink">told FitSugar, </a>eggs don't contain as much of that particular carotenoid as the leafy greens that are also on this list, but "the body is able to absorb these antioxidants better from eggs," <a href="http://www.fitsugar.com/Eating-Eggs-Can-Benefit-Eye-Health-882515" target="_hplink">she says.</a>




  • Wheat Germ


    "Vitamin E might slow macular degeneration [and can also] decrease risk of cataracts," Caplan says (<a href="http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-vitamin-e" target="_hplink">although WebMD cautions</a> that studies looking at possible benefits for cataracts have been inconclusive).

    She recommends wheat germ as her top source for vitamin E, as well as other tasty options like almonds, sunflower seeds, peanut butter and the aforementioned sweet potato.