All posts by rahulgupta

Due to the changes in the work culture owing to the recent lockdown has increased our screen-time multifold. With increased workload and nowhere to go, we all are spending a little too much time watching the screen, be it your laptop, desktop, or your mobile phone.

If your day starts and the night ends by looking at the phone/laptop screen, then you may soon suffer or are already suffering from eye related diseases and eye fatigue or asthenopia, a common condition that occurs when your eyes become tired from intense use, especially while staring at a screen.

You will be shocked to know that the harmful blue light emitted from screens can dramatically affect your eyesight and even speed up blindness. However, the good news is that there is a lot you can do to boost your eyesight and keep it in perfect order. Here is a list of five easy eye exercises you can do to improve your eyesight, that requires no special equipment as well.


Palming is an easy exercise that relieves eye strain and boosts eyesight. To do the exercise, simply rub your palms together to generate heat. Then gently place your palm against your eyes for a few seconds and repeat several times until your eyes feel light and the tension around then eases.

Rolling Your Eyes

Rolling your eyes is another easy exercise you can do anytime. Start by rolling your eyes in the clockwise direction for a few minutes. Take a break and roll the eyes in the anti-clockwise direction. Repeat 5-7 times or until you start feeling comfortable again.


Refocusing is an exercise that you must do while you are continuously working on your laptop. At intervals, look away from the screen and focus on some object far away. Look at your palm and then again focus on the distant object. Do this exercise 10 times daily for best results.


Blinking is what comes to us naturally. But sometimes we forget to blink while we are engrossed on that important thing on the screen leading to dryness in your eyes and irritation. Therefore, performing a blinking exercise can greatly help, all you need to have is a blank wall right in front of you. Start by closing your eyes for two seconds, then open and blink rapidly for five seconds. Repeat 5-7 times.

Follow the 20-20-20 Rule

While working on the computer or watching your favourite series on the phone, every 20 minutes, look at something 20 feet away for 20 seconds away, simple!

In addition to these exercises, there are some dietary changes that you can make and include some foods that are great for your eyes.

Apart from eating right, including the right kind of food to your diet can also make a huge difference to your eyesight. Eat an antioxidant & Vitamin A rich diet that includes leafy greens, egg yolks, yellow pepper, sweet potato, pumpkin, and carrots. Yellow and green vegetables are also helpful in preventing macular generation, which can even lead to blindness. If your dietary preference allows, include fish in your diet or fish oil capsules to prevent cataract formation.

The global COVID-19 pandemic is not over yet, and the health agencies globally are urging people to continue wearing a mask and to maintain social distance. While the majority of people continue to follow these instructions, a vast majority of people have become complacent, and this has led to the rise of a few myths around wearing face masks.

You might hear people saying that you only need to wear a mask if you’re sick! Or, you don’t need to maintain social distance while masked! These are some of the common myths around wearing face masks. However, the reality is opposite to what people are choosing to believe.

Since the COVID-19 pandemic emerged, you must have heard conflicting information around wearing a face mask. Here are some of those myths that we’ll be debunking today.

Myth: 1: Wearing a Mask Won’t Stop the Spread of COVID-19

When appropriately worn (covering the mouth and nose), face masks can prevent the spread of COVID-19 and other droplet & airborne viruses. When you sneeze, cough or even talk, you release respiratory droplets that can cause viruses like COVID-19 to spread; a mask can stop the spread to a great extent.

Myth: 2: If I’m Healthy, I Don’t Need to Wear a Mask

You can have Coronavirus and be asymptomatic (meaning you don’t have symptoms but are infected), you can spread COVID-19 to others unknowingly. You can also have the virus days before you start to show any symptoms for up to 14 days, which means you could be contagious to others you come into contact with. That’s why it’s important to wear a mask that covers your mouth and nose. When you wear a mask, you’re protecting everyone — not just yourself.

Myth: 3: Wearing a Mask is Suffocating / Lowers My Oxygen Levels

Another common misconception with wearing a mask is that it can trap carbon dioxide inside, causing your oxygen levels to drop and can lead to suffocation. The truth is that there’s practically no chance of carbon dioxide accumulating inside your mask. Face coverings, including cloth masks, will only protect you from viruses, dust, pollens, and they do not lower your oxygen levels.

Myth: 4: I Can Remove My Mask When I’m Alone in a Public Place

Even when you’re alone in a public area, cover your face to reduce your risk of getting sick and protect others from getting sick. COVID-19 transmission happens primarily through droplets, and the airborne virus particles can stay suspended for a long time, thus wearing a mask is critical, especially in public places.

Myth: 5: I Don’t Need to Practice Social Distancing When I Wear a Mask

Wearing a face mask is a proven tool to stop the spread of COVID-19, but social distancing also plays a vital role in minimising the spread. Even while wearing a mask, maintaining proper social distancing can help protect you and others from getting infected.

Proper Social Distancing Means:

  1. Staying 6 feet apart from others
  2. Avoiding crowds
  3. Not shaking hands or giving hugs
  4. Avoiding meetings in public places as much as possible

In addition to social distancing, there are plenty of other ways to protect yourself against the Coronavirus. These include:

  1. Washing your hands often & for at least 20 seconds. Alcohol-based hand sanitiser and wipes with at least 70% alcohol are great, too.
  2. Avoiding touching your face. Especially your mouth, nose and eyes.
  3. Covering your mouth and nose with the crook of your elbow when coughing and sneezing.
  4. Keeping surfaces clean and disinfected at your home, school and workplace.
  5. Practising self-isolation if you’re not feeling well, resting, drinking lots of fluids and consulting a doctor over the phone or a video call

Just like you never forget to carry your keys or phone, don’t forget to grab your mask before you leave your home.