6 Scientifically Proven Eye Protection Tips TCM Doctors Swear By

Your eyes are not just the windows to your soul—they’re also early indicators of your overall health.

But right now, your eyes may be silently suffering.

From the moment we wake up, our eyes are glued to screens: checking messages, working at a computer for hours, and unwinding with shows, gaming, or endless scrolling. On average, we stare at digital devices for over 10 hours daily.

According to studies, over 80% of working adults report symptoms of eye strain—dryness, soreness, blurry vision, and even headaches have become the norm.

But it’s not just fatigue.

In Traditional Chinese Medicine (TCM), the eyes are linked directly to internal organ health. The liver “opens to the eyes,” and kidney essence nourishes vision. Prolonged screen time can deplete liver blood and kidney essence, potentially leading to glaucoma, insomnia, migraines, and more.

Common Habits That Damage Your Eyes

1. Eye-damaging habits & the hidden qi-blood imbalance

Using your phone in the dark = Drains liver blood
Screen glare in a dark room strains your retina. From 11pm to 1am, your liver works hardest. Overstimulating your eyes during this time weakens liver function.
Sitting too long = Stagnant qi and blood
Lack of movement reduces blood circulation to the eyes, worsening fatigue.
Cold drinks & air-conditioning = Damages yang energy
Excess cold slows down circulation, leading to eye puffiness and dark circles.
Overuse = Depletes kidney essence
TCM links photophobia, watery eyes, and floaters to kidney deficiency from overuse.

2. Eye care mistakes that do more harm than good

Overusing eye drops
Many trendy eye drops contain preservatives that worsen dryness and harm the tear film.
Relying on green screen filters
While green helps reduce glare, screen distance, lighting, and rest breaks matter even more.
Choosing large, fashionable glasses
Poor lens alignment or worn-out coatings can lead to more strain, not less.

From Screen Slave to Eye Protection Master: TCM Meets Modern Science

1. TCM Eye Care: Treat Inside & Out

Internal TCM Support
- Herbal Tea: Goji berries (10g), chrysanthemum (3g), cassia seeds (5g)—steep and drink for liver nourishment and vision clarity.
- Healing Foods: Pig liver + spinach porridge (blood-nourishing), mulberry + black bean soup (kidney-supporting); add carrots, spinach, walnuts, deep-sea fish to reduce dry eyes.
External TCM Methods
- Herbal Steam: Boil chrysanthemum + buddleja + mint, use steam to soothe eyes.
- Gua Sha & Acupressure: Lightly scrape around eye socket using buffalo horn comb. Press Jingming (inner eye corner) and Taiyang (temples) 10 seconds each.
- Tai Chong Point (foot): Relieves eye pressure, calms the liver.
- Guangming Point (calf): Enhances blood flow in liver/gallbladder meridian for clearer vision.
Simple Daily Routines
- Eye Movements: Roll your eyes clockwise and counterclockwise 9 times each.
- Palm Warm Compress: Rub palms and cover eyes for 30 sec during day, or use warm towel 15 min before bed.
- Visualisation: Close eyes and imagine a green forest for 3 min—relaxes the heart and calms the mind.

2. Science-backed Habits That Save Your Vision

Screen Setup
- Match screen brightness with room lighting: 60–100% daytime, below 30% at night.
- Align screen with your eye level to reduce neck strain and dryness.
20-20-20 Rule
Every 20 minutes, look 20 feet (~6m) away for 20 seconds. Set reminders if needed—it really works.
Outdoor Time
A 30-minute walk daily not only boosts mood, but also increases dopamine release in the eyes, slowing eye axis growth.

Your Eyes Deserve More Than Survival

With the right blend of Traditional Chinese Medicine and modern science, you can protect your vision, improve overall wellness, and finally break free from digital fatigue.

Let TCM Singapore be your partner in clear, healthy vision.