Maintaining Eye Health During Intense Exam Preparation: Tips and My Personal Experience
Introduction
Preparing for competitive exams like the CGL Combined Graduate Level and CPO Central Police Organization requires intense study periods. Maintaining good eye health is crucial during these demanding times. Here are some essential tips and my personal experience in ensuring my eyes remained healthy despite the demanding nature of exam preparation.
Proper Lighting
Ensure your study area is well-lit to reduce eye strain. Use natural light when possible and avoid harsh overhead lighting. A well-lit environment can significantly reduce eye fatigue and discomfort.
20-20-20 Rule
Every 20 minutes take a 20-second break to look at something 20 feet away. This helps reduce eye fatigue and maintain optimal vision. It's a simple yet effective way to give your eyes a short break from screen time.
Screen Time Management
Limit the time spent on screens. Use blue light filters or glasses to reduce exposure to harmful blue light emitted by devices. Digital devices can be a significant source of eye strain, and managing screen time is key to maintaining eye health.
Regular Eye Exercises
Incorporate simple eye exercises such as rolling your eyes, blinking frequently, and focusing on near and far objects. These exercises help keep your eyes healthy and can prevent vision problems from developing during long periods of study.
Hydration and Nutrition
Drink plenty of water and eat a balanced diet rich in vitamins A, C, and E, omega-3 fatty acids, and antioxidants. Foods like carrots, spinach, and fish are beneficial for eye health. A well-nourished body can help maintain optimal function, including vision.
Adequate Sleep
Ensure you get enough sleep each night to allow your eyes to rest and recover. Lack of sleep can exacerbate eye strain and fatigue, and can even lead to more serious vision issues if not addressed.
Regular Eye Check-ups
Visit an eye specialist regularly to monitor your eye health and update your prescription if needed. Professional eye care is essential in maintaining your vision and overall eye health.
Rubbing can irritate your eyes and lead to infections. If your eyes feel tired or itchy, use lubricating eye drops instead. Proper eye care can prevent a host of issues that can arise from neglecting your eyes.
Maintain a Healthy Distance
Keep your screen at least an arm's length away from your eyes. Adjust your chair and desk height to maintain proper posture. This simple adjustment can significantly reduce eye strain and discomfort.
Mindfulness and Stress Management
Practice relaxation techniques such as meditation or deep breathing to reduce overall stress. Stress can negatively impact your eye health, so managing it is an important part of maintaining your vision.
My Personal Experience
Before starting my preparation, my power was 1.5D in both eyes and had been constant for 7-8 years. However, within a few months of preparing for these exams, my power had increased to 2D in both eyes. This was a clear indication that these exams indeed took a toll on my health, and I am a living example of this.
I started taking proactive steps to maintain my eye and overall health. Here are some of the things I have been doing:
Early Morning Routine: I wake up at 5:30-6:00 AM and regularly eat 2 Amla (a vitamin C-rich Indian fruit) every morning. Amla is preferable to artificial juice as it provides the real nutrients. New Prescription Glasses: I have purchased new spectacles worth 3500 rupees that have anti-glare properties. These glasses help reduce strain when studying online, solving mocks, or watching TV. Previously, I had prescription glasses worth only 700 rupees. Dietary Changes: I have started eating a lot of fruits, primarily apples and oranges. I ensure that I do not leave any vegetables on my plate. It's better to eat one chapati with a bowl of vegetables than four chapati with a small spoonful of vegetables. Physical Activity: During the lockdown, I started exercising for 40 minutes every day. I do skipping, running, stretching, exercises, and planks. Maintaining a regular exercise routine can improve overall health and prevent eye strain. Avoid Skipping Meals: I make sure to eat meals regularly and avoid skipping them. Including spinach in my diet, especially during winter when it is readily available, greatly improves my overall health. Spinach is one of the healthiest foods and should be a part of a balanced diet. Soyabeans are also beneficial.In conclusion, maintaining good eye health during intense exam preparation is crucial. By following these tips and making lifestyle changes, you can help maintain your vision and overall eye health while preparing for your exams. Remember, health should go hand in hand with your studies, and you cannot afford to ignore either one of them.