The 20-20-20 rule: your ally against eye strain

Do you spend hours in front of a screen? Then this rule is for you.

It's so simple that it even seems like a joke: Every 20 minutes, look at something 20 feet (6 meters) away for 20 seconds.

Think about it... how many times a day are you completely focused on one thing without taking a break? Well, your eyes need that rest too. This rule helps prevent:

• Eye fatigue
• Headache
• Blurred vision
• Dry eyes

You can set an alarm or use apps like Panda Vision, which we mentioned earlier, to receive automatic reminders. And it doesn't cost anything!

Foods that help take care of your eyes

No, it's not all the cell phone's fault. Our vision is often affected by what we (don't) eat. The good news is that some common foods are true eye protectors.

Write down this list and add it to your menu:

• Carrot: rich in beta-carotene, which the body converts into vitamin A
• Spinach and broccoli: antioxidants such as lutein and zeaxanthin
• Salmon and sardines: omega-3 fatty acids to prevent dry eye syndrome
• Eggs and corn: They also provide key nutrients for the macula

And of course, it's not about becoming a fanatic. But making small adjustments goes a long way. Take care of your eyes also from the kitchen.

Visual exercises: simple and effective

Exercise your eyes? Of course! Just as you move your body to keep it agile, you can also train your vision. You don't need any special equipment, just consistency.

Here are three easy exercises:

1. Alternating focus: Look at a nearby object for 10 seconds, then at something far away. Repeat 10 times.
2. Moving eyes: without moving your head, look up, down, to the sides and in a circle.
3. Relaxing clapping: Rub your hands together and cover your closed eyes for 30 seconds.

Do these exercises once or twice a day. You'll be amazed at the long-term results. And if you wear glasses, even better: they help keep your eye muscles active.

How to adapt this care to each age?

Because taking care of a child's eyes isn't the same as taking care of a 60-year-old's, right? Let's see how to do it at each stage:

Children:

• Limit screen time
• Encourage outdoor games
• Teach them the 20-20-20 rule in a fun way
• Annual visual check-ups, even if there are no complaints

Adults:

• Adjusts brightness and contrast of the screens
• Use blue light filters
• Take breaks during work
• Check your eye pressure if you have a family history.

Over 50:

• Check the health of your retina frequently
• Watch for symptoms of glaucoma or cataracts
• Lutein supplements (consult your doctor)
• Good lighting always at home

Your age doesn't matter. What matters is that you start. Today.

Combining apps + habits: the perfect formula

Now that you know the best free apps for taking a quick test and have discovered several healthy habits... why not put it all together?

Take a test with Vision Test or Eye Test, start reminders with Panda Vision, and complement it with the simple actions you saw here. This combination can make a big difference.

Because we often think eye care is a matter for doctors, glasses, or pre-existing problems. But the truth is different: prevention is easier than correction.

And the best part: you don't need to change your entire life. Just do little things, every day.

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