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Dr. Manmath Nath Gupta

MBBS, MS - Ophthalmology

Ophthalmologist, Delhi

50 Years Experience  ·  400 at clinic
Dr. Manmath Nath Gupta MBBS, MS - Ophthalmology Ophthalmologist, Delhi
50 Years Experience  ·  400 at clinic
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Personal Statement

My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them....more
My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
More about Dr. Manmath Nath Gupta
Dr. Manmath Nath Gupta is a popular Ophthalmologist in Karkardooma, Delhi. Doctor has been a successful Ophthalmologist for the last 50 years. Doctor studied and completed MBBS, MS - Ophthalmology . Doctor is currently associated with Kailash Deepak Memorial Hospital in Karkardooma, Delhi. Don’t wait in a queue, book an instant appointment online with Dr. Manmath Nath Gupta on Lybrate.com.

Find numerous Ophthalmologists in India from the comfort of your home on Lybrate.com. You will find Ophthalmologists with more than 44 years of experience on Lybrate.com. Find the best Ophthalmologists online in Delhi. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Education
MBBS - AIIMS - 1967
MS - Ophthalmology - PGIMER, Chandigarh - 1981
Professional Memberships
Indian Medical Association (IMA)
Delhi Medical Association (DMA)

Location

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Kailash Deepak Memorial Hospital

# 5 & 6, Institutional Area, Vikas Marg Extension II Landmark : Opposite To Hargovind Bus Stop & Krishna Nagar Post Office.Delhi Get Directions
400 at clinic
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I am 23. I have eye floaters. Do we really hav medicine for tat. How can I get cured. Pls help. Floaters are small worm like objects in the eyebqll.

FICO-1, DOMS
Ophthalmologist, Delhi
I am 23. I have eye floaters. Do we really hav medicine for tat. How can I get cured. Pls help. Floaters are small wo...
Floaters cause trouble but are harmless. If suddenly they increase in number then consult otherwise do not worry. There is no specific treatment of it.
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I am a senior citizen with early signs of glaucoma. Please suggest best time to take honey, quantity, frequency and different ways to take it. Regards.

Glaucoma fellowship, MS - Ophthalmology
Ophthalmologist, Pondicherry
I am a senior citizen with early signs of glaucoma. Please suggest best time to take honey, quantity, frequency and d...
Pardon me sir, I can't say much about honey and and its effect but yes if you are diagosed with glaucoma you must start on antiglaucoma medication. Do undergo, baseline tests like hfa and oct and workup that includes gonio and if your iop is in low teens diurnal iop record may be required. Earlier you start, its better. Thank you.
1 person found this helpful
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I have sagging eyes. I wanna b it big nd in gud shape. Vich remedy shld I hv to b used?

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
I have sagging eyes. I wanna b it big nd in gud shape. Vich remedy shld I hv to b used?
There iss a reason to everything and o does your eyes.So please tell me regarding your Menstrual history,your stress levels,your sleep history or any other condition that you have suffered in the past so that I could diagnose your problem and give you anappropriate advise.
1 person found this helpful
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Hello sir, I have taken a eye lens of zero powered which is yearly disposal. Is it safe to wear vacationly for 4 to 5 hours. Thank you.

Fellowship in Comprehensive Ophthalmology, DOMS
Ophthalmologist, Sangrur
Hello sir, I have taken a eye lens of zero powered which is yearly disposal. Is it safe to wear vacationly for 4 to 5...
Hello It is safe but I want to ask that why you want to use zero power lens? You don't need to that lens
1 person found this helpful
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Hi I am 31 years old, my eyes are always red so I had tested at optician for number but everything alright please can you help.

MD - Alternate Medicine, BHMS
Homeopath, Surat
Hi I am 31 years old, my eyes are always red so I had tested at optician for number but everything alright please can...
Apply rose water in eyes and close it for few mins... Do it 2-3 times in a day to keep your eyes healthy.
1 person found this helpful
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I sometimes feel like my right eye went somewhat Inside, I was actually hit by my friends leg in the same eye before and sometimes feels like opening it widely to match the other eye but don't know if it happening because of that hit or may be it is normal or something, waiting for the quick answer. Thanks in advance.

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
I sometimes feel like my right eye went somewhat Inside, I was actually hit by my friends leg in the same eye before ...
It is just normal.Actually after a blunt hit on eye it sometimes feel like a little awkwardness in the eye,or the eye is pulled inside but it is just an imagination and nothing else.It will subside by its own.Nothing to worry about.
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My eyesight is weak and I have lenses of 4.5 number how I remove this naturally pls tell.

Fellowship in Comprehensive Ophthalmology, DOMS
Ophthalmologist, Sangrur
My eyesight is weak and I have lenses of 4.5 number how I remove this naturally pls tell.
Hello. There is no medication or food for improving eye sight or to get rid of glasses. If not interested in glasses then you can try a. Contact lens b. Lasik laser as your age is now 21 years so your number will not increase now whether you wear glasses or not as number becomes stable at age of 18-20 yrs. Having said that I advise you to eat balanced diet including green vegetables and seasonal fruits for keeping eyes and body healthy. Lasik is a very easy and painless procedure. If you want to get rid of glasses then go for lasik.
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Sir I have a red eyes from last 5days and stomach pain in right side when I take any food while eating its paining too much in right side of stomach what shall I do for this.

FPRS, DNB Ophtalmology
Ophthalmologist, Pune
Sir I have a red eyes from last 5days and stomach pain in right side when I take any food while eating its paining to...
Dear lybrate user, red eyes could be because of many reasons but commonly it is due to allergy or infection. You need to visit eye specialist to differentiate between the two as the treatment is different. Also get your eyes checked for any glass power
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I have burning in eye problem how I can remove this. I have visited many hospital like vasan eye care. But I m not getting relax in eye. please suggest where I can go for proper treatment.

DRCH, BHMS
Homeopath, Bareilly
I have burning in eye problem how I can remove this. I have visited many hospital like vasan eye care. But I m not ge...
Since you have been visited many eye hospitals and yet you don't get relief you should consult homeopathy. May be it is due to allergy. Splash you eyes with cold water several times in day. Do not touch or rub it with hand. Use clean handkerchief to wipe them. Instill homeopathic euphrasia eye drop two three times.
1 person found this helpful
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I have puffiness swelling under my eyes tried a few things but nothing seems to reduce this. I also tried Garner pencil which said it would reduce the puffiness also tried tea bags etc nothing helps. Do you have any suggestion except cosmetic treatment. Thanks.

FICO, DNB Ophtalmology
Ophthalmologist, Gandhinagar
I have puffiness swelling under my eyes tried a few things but nothing seems to reduce this. I also tried Garner penc...
Puffiness beneath the eyelids has various causes associated with it. (1) age related distribution of fat. With progressive time and age there occurs a re-distribution of a lot of body fat. This may lead to puffiness/ sagging/ bagginess of the lower eyelids. (2) excessive alcohol consumption has at times seen to be associated with puffiness of eyelids. (3) hypersensitivity/ allergy of the eyes may cause puffiness. It may be caused due to dust, pollen, insect bite, etc. (4) thyroid level fluctuation has at times been seen to be associated with puffiness of eyelids. (5) excessive obesity has been shown to be associated with puffiness of eyelids. (6) extreme condition such as orbital cellulitis: very rare. Also, it is usually associated with eye injury, surgery, systemic infection, etc. It is very less likely to be so in your case. (7) grave's disease: this has a tendency to be associated with thyroid disease (or other autoimmune conditions). It s also rare. It is associated with fatigue and weakness that progresses throughout the day. Thus, it would be a good idea to identify in the category that you come into and then tackle the situation. The reason for this being that each cause would have a different pattern of treatment.
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I have computer visual syndrome. It started 1 and half years back and consult a doctor after 1 year. The power I have is 0.7 which is my starting power. I do feel that the eye becoming dry while using mobiles and laptops. This problem happens because I started over usage of my mobile when I was in college. I am not comfort using glass or contact lens. Is there any possibility to return my eye power.

FPRS, DNB Ophtalmology
Ophthalmologist, Pune
I have computer visual syndrome. It started 1 and half years back and consult a doctor after 1 year. The power I have...
No your number remains the same Unfortunately there are no natural medications to remove spectacles permanently. You can either try contact lenses or plan for refractive lasik laser surgery Instructions for computer use: Take frequent breaks while you are working Every 20-25 mins take break to look away from screen Blink more frequently' Level of screen should be below the level of eyes Ac should not blow directly on your face. Also get your eyes checked for any spectacle power Here are the instructions for mobile phone use: 1. Blink, blink and blink again. Blinking often (and for more than a second) keeps your eyes moist and reduces dryness and irritation. We tend blink about a third less than we normally would when we stare at our smartphone screens, which starves our poor peepers of protective tears. Keep your eyes wet by blinking about 10 times every 20 minutes or so and you should be good to go. 2. Minimize glare. Unless you have a smartphone equipped with anti-glare Corning Gorilla Glass or use a matte screen protector film, you’re probably coping with a fair amount of annoying reflective glare. 3. Take breaks. Follow 20-20-20 rule. The concept is to take a break from looking at your screen every 20 minutes for 20 seconds while looking at something 20 feet away. Doing so relaxes your eye muscles 4. Adjust your brightness. Having your screen too bright or too dark stresses your eyes out and can cause problems maintaining focus. To eliminate either issue in about a matter of seconds, simply go into your smartphone settings and adjust your screen brightness so it’s about the same as the light level in the environment around you 5. Tweak your text size and contrast. Adjusting your smartphone text contrast and size also provides a little much-needed relief. 6. Keep a clean screen. Routinely wipe down your smartphone screen with a dry (not wet!) cleaning cloth to remove distracting dust, grime, smudges and fingerprints. 7. Hold your smartphone farther away. Try holding yours at least 16 to 18 inches away from your eyes to give your eyes a break.
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I have a desk job and in the last few months my eyes has going weeks so please told me same advice.

FPRS, DNB Ophtalmology
Ophthalmologist, Pune
I have a desk job and in the last few months my eyes has going weeks so please told me same advice.
Instructions for computer use: take frequent breaks while you are working every 20-25 mins take break to look away from screen blink more frequently' level of screen should be below the level of eyes ac should not blow directly on your face. Also get your eyes checked for any spectacle power.
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Swelling in my eyes but it is not due to lack of sleep my eye lashes appear watery.

BHMS
Homeopath, Faridabad
Swelling in my eyes but it is not due to lack of sleep my eye lashes appear watery.
Hello, take Ferrum phos 6X , 5 tabs twice daily. Use Euphrasia 10 % , eye drops , 2 drop in each eye twice daily. Revert me after 15 days.
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I have eye sight problem, doctor has given glass but when I keep visiting the doctor the site increases, pls let me know how do I improve my sight.

FICO, DNB Ophtalmology
Ophthalmologist, Gandhinagar
I have eye sight problem, doctor has given glass but when I keep visiting the doctor the site increases, pls let me k...
There are multiple causes responsible for diminution/ blurring of vision. Let me enumerate them in brief for you: (1) refractive error. This is one of the commonest reasons responsible. Minus or plus number in one eye or both eyes may be responsible for weak/ blurred vision. The solution for this is glasses/ contact lens/ refractive surgery (if applicable). It should be checked by a trained optometrist/ ophthalmologist and proper glasses should be prescribed. (2) cornea related problem: injury, degeneration, infections or inflammation occurring on the cornea tend to causes loss of transparency and lead to weakening of vision. These should be assessed preferably by a cornea specialist and treated appropriately. (3) cataract in the lens of the eye: this usually occurs with increasing age but in some cases may occur at a younger age. There are multiple systemic factors responsible (eg. Diabetes, increased cholesterol levels, etc) injury to the eye may also cause cataract. This should be assessed and treated appropriately by a cataract specialist. (4) retina/ vitreous problems: these occur due to a variety of reasons such as high minus numbers, diabetes, trauma, etc. These issues are best assessed and treated by a retina specialist. There are good quality surgical options available for the same. (5) optic nerve related problems: these may occur due to raised eye pressure (glaucoma), or occur in association with certain conditions related to the brain and the blood vessels. These are best assessed by a retina/ glaucoma specialist (whichever applicable). (6) neurological problems: certain problems in the brain and the central nervous system tend to cause weakening/ blurring of vision. These are best assessed by an eye specialist in concordance with a neurologist and a neurosurgeon if required. Thus, based on the category you fall under, it would be necessary to take appropriate help and treatment. Hope my suggestions helped you. Let me know if you require further assistance. Take care.
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I had red eyes for. 3 days so what could I do, I think that I had flu can you please tell me what should I do.

Fellowship in Comprehensive Ophthalmology, DOMS
Ophthalmologist, Sangrur
I had red eyes for. 3 days so what could I do, I think that I had flu can you please tell me what should I do.
Hello dear there are many causes for redness of eyes mainly allergy, infection, inflammation and dry eyes etc. 1. Redness + itching: allergy 2. Redness + pain+ watering + decreased vision: infection 3. Redness + pain: inflammation 4. Redness+ foreign body sensation: dryness if there is only redness then it is normal as slight exposure to dust, temperature or air or eyes may be red in morning. Stress may also cause redness. I usually do not treat when there is only redness, you can 1. Blink a lot 2. Wash eyes with fresh water 3. Cold compresses 4. Use lubricating eyedrop like flogel these measures will help to keep your eyes healthy but it will not have any effect on redness (treating generalredness alone is not necessary also) having said that you should consult local ophthalmologist for proper examination and treatment.
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Hi My Son Who is 1 Year 7 Months Old , having slight redness and watering in eye. It has been on and off since 8 Months. When we checked with our regular doctor they said it's an regular dust allergy and will subside. But we want it to heal completely any suggestions are welcome.

MBBS
General Physician, Srinagar
Hi My Son Who is 1 Year 7 Months Old , having slight redness and watering in eye. It has been on and off since 8 Mont...
Hello dear kindly take following precautions keep your child away from dust. He/she should be always given mothers milk. This will help a lot. Thanks.
2 people found this helpful
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Computer Eye Strain

MBBS, DNB (General Medicine)
General Physician, Delhi
Computer Eye Strain

Computer Eye Strain

Steps for Relief


With so many of us using computers at work, computer eye strain has become a major job-related complaint. Studies show that eye strain and other bothersome visual symptoms occur in 50 to 90 percent of computer workers.

These problems can range from physical fatigue, decreased productivity and increased numbers of work errors, to minor annoyances like eye twitching and red eyes.

Here are easy steps you can take to reduce your risk of computer eye strain and other common symptoms of computer vision syndrome (CVS):

1. Get a comprehensive eye exam

Having a routine comprehensive eye exam is the most important thing you can do to prevent or treat computer vision problems.

According to the National Institute of Occupational Safety and Health (NIOSH), computer users should have an eye exam before they start working on a computer and once a year thereafter.

During your exam, be sure to tell your eye doctor how often you use a computer at work and at home. Measure how far your eyes are from your screen when you sit at your computer, and bring this measurement to your exam so your eye doctor can test your eyes at that specific working distance.

2. Use proper lighting

Eye strain often is caused by excessively bright light either from outdoor sunlight coming in through a window or from harsh interior lighting. When you use a computer, your ambient lighting should be about half as bright as that typically found in most offices.

Eliminate exterior light by closing drapes, shades or blinds. Reduce interior lighting by using fewer light bulbs or fluorescent tubes, or use lower intensity bulbs and tubes. If possible, position your computer monitor or screen so windows are to the side, instead of in front or behind it.

Many computer users find their eyes feel better if they can avoid working under overhead fluorescent lights. If possible, turn off the overhead fluorescent lights in your office and use floor lamps that provide indirect incandescent or halogen lighting instead.

Sometimes switching to 'full spectrum' fluorescent lighting that more closely approximates the light spectrum emitted by sunlight can be more comforting for computer work than regular fluorescent tubes. But even full spectrum lighting can cause discomfort if it's too bright. Try reducing the number of fluorescent tubes installed above your computer workspace if you are bothered by overhead lighting.

3. Minimize glare

Glare on walls and finished surfaces, as well as reflections on your computer screen also can cause computer eye strain. Consider installing an anti-glare screen on your monitor and, if possible, paint bright white walls a darker color with a matte finish.

Again, cover the windows. When outside light cannot be reduced, consider using a computer hood.

If you wear glasses, purchase lenses with anti-reflective (AR) coating. AR coating reduces glare by minimizing the amount of light reflecting off the front and back surfaces of your eyeglass lenses.

If your older monitor is causing computer eye strain, replace it with a flat-panel LCD screen that is easier on the eyes.

4. Upgrade your display

If you have not already done so, replace your old tube-style monitor (called a cathode ray tube or CRT) with a flat-panel liquid crystal display (LCD), like those on laptop computers.

LCD screens are easier on the eyes and usually have an anti-reflective surface. Old-fashioned CRT screens can cause a noticeable 'flicker' of images, which is a major cause of computer eyestrain. Even if this flicker is imperceptible, it still can contribute to eye strain and fatigue during computer work.

Complications due to flicker are even more likely if the refresh rate of the monitor is less than 75 hertz (Hz). If you must use a CRT at work, adjust the display settings to the highest possible refresh rate.

When choosing a new flat panel display, select a screen with the highest resolution possible. Resolution is related to the 'dot pitch' of the display. Generally, displays with a lower dot pitch have sharper images. Choose a display with a dot pitch of .28 mm or smaller.

Flicker is not an issue with LCD screens, since the brightness of pixels on the display are controlled by a 'backlight' that typically operates at 200 Hz.

If you see a lower refresh rate (e.g. 60 Hz) noted on an LCD screen, don't worry - this refers to how often a new image is received from the video card, not how often the pixel brightness of the display is updated, and this function typically is not associated with eye strain.

Finally, choose a relatively large display. For a desktop computer, select a display that has a diagonal screen size of at least 19 inches.

5. Adjust your computer display settings

Adjusting the display settings of your computer can help reduce eye strain and fatigue. Generally, these adjustments are beneficial:

Brightness.: Adjust the brightness of the display so it's approximately the same as the brightness of your surrounding workstation. As a test, look at the white background of this Web page. If it looks like a light source, it's too bright. If it seems dull and gray, it may be too dark.

Text size and contrast.: Adjust the text size and contrast for comfort, especially when reading or composing long documents. Usually, black print on a white background is the best combination for comfort.

Color temperature.: This is a technical term used to describe the spectrum of visible light emitted by a color display. Blue light is short-wavelength visible light that is associated with more eye strain than longer wavelength hues, such as orange and red. Reducing the color temperature of your display lowers the amount of blue light emitted by a color display for better long-term viewing comfort.

For computers running on a Microsoft Windows operating system, display settings can be adjusted in Control Panel. For an Apple computer, display settings are found in Systems Preferences (in the Applications folder in Finder).

In some cases, the color temperature of a desktop computer monitor is adjusted on the display itself.

6. Blink more often

Blinking is very important when working at a computer; blinking moistens your eyes to prevent dryness and irritation.

When working at a computer, people blink less frequently - about one-third as often as they normally do - and many blinks performed during computer work are only partial lid closures, according to studies.

Tears coating the eye evaporate more rapidly during long non-blinking phases and this can cause dry eyes. Also, the air in many office environments is dry, which can increase how quickly your tears evaporate, placing you at greater risk for dry eye problems.

If you experience dry eye symptoms, ask your eye doctor about artificial tears for use during the day.

By the way, don't confuse lubricating eye drops with the drops formulated to 'get the red out.' The latter can indeed make your eyes look better - they contain ingredients that reduce the size of blood vessels on the surface of your eyes to 'whiten' them. But they are not necessarily formulated to reduce dryness and irritation.

To reduce your risk of dry eyes during computer use, try this exercise: Every 20 minutes, blink 10 times by closing your eyes as if falling asleep (very slowly). This will help rewet your eyes.

To ease eye strain, make sure you use good lighting and sit at a proper distance from the computer screen.

7. Exercise your eyes

Another cause of computer eyestrain is focusing fatigue. To reduce your risk of tiring your eyes by constantly focusing on your screen, look away from your computer at least every 20 minutes and gaze at a distant object (at least 20 feet away) for at least 20 seconds. Some eye doctors call this the '20-20-20 rule.' Looking far away relaxes the focusing muscle inside the eye to reduce fatigue.

Another exercise is to look far away at an object for 10-15 seconds, then gaze at something up close for 10-15 seconds. Then look back at the distant object. Do this 10 times.

This exercise reduces the risk of your eyes' focusing ability to 'lock up' (a condition called accommodative spasm) after prolonged computer work.

Both of these exercises will reduce your risk of computer eye strain. Also, remember to blink frequently during the exercises to reduce your risk of computer-related dry eye.

8. Take frequent breaks

To reduce your risk for computer vision syndrome and neck, back and shoulder pain, take frequent breaks during your computer work day.

Many workers take only two 15-minute breaks from their computer throughout their work day. According to a recent NIOSH study, discomfort and eye strain were significantly reduced when computer workers took four additional five-minute 'mini-breaks' throughout their work day.

And these supplementary breaks did not reduce the workers' productivity. Data entry speed was significantly faster as a result of the extra breaks, so work output was maintained even though the workers had 20 extra minutes of break time each day.

During your computer breaks, stand up, move about and stretch your arms, legs, back, neck and shoulders to reduce tension and muscle fatigue.

Check your local bookstore or consult your fitness club for suggestions on developing a quick sequence of exercises you can perform during your breaks and after work to reduce tension in your arms, neck, shoulders and back.

9. Modify your workstation

If you need to look back and forth between a printed page and your computer screen, this can cause eye strain. Place written pages on a copy stand adjacent to the monitor.

Light the copy stand properly. You may want to use a desk lamp, but make sure it doesn't shine into your eyes or onto your computer screen.

Improper posture during computer work also contributes to computer vision syndrome. Adjust your workstation and chair to the correct height.

Purchase ergonomic furniture to enable you to position your computer screen 20 to 24 inches from your eyes. The center of your screen should be about 10 to 15 degrees below your eyes for comfortable positioning of your head and neck.

10. Consider computer eyewear

For the greatest comfort at your computer, you might benefit from having your eye care professional modify your eyeglasses prescription to create customized computer glasses. This is especially true if you normally wear contact lenses, which may become dry and uncomfortable during sustained computer work.

Computer glasses also are a good choice if you wear bifocals or progressive lenses, because these lenses generally are not optimal for the distance to your computer screen.

49 people found this helpful

I have problems with eyes if I saw any bright things eye drops will comes immediately so what can take treatment.

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
I have problems with eyes if I saw any bright things eye drops will comes immediately so what can take treatment.
Homoeopathic medicine R-78 Drops ( Dr reckeweg) Drink 10 drops 3 times daily in 20 ml fresh water CINERIA MARITINA EYE DROPS( Dr Reckeweg) without alcohol.Pour 2-3 drops in both eyes 3 times daily. Dont splash water on eyes.
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I think my eyes are shrinking in size, I have an eye sight of 4.0, What can I do?

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
I think my eyes are shrinking in size, I have an eye sight of 4.0, What can I do?
Please consult a local Eye specialist as your eyes must be examined physically to rule out any further weakness in eyesight.
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Dear sir am ajeet I m not fit and healthy any I had also eye problem. Recently I joined jim. What diet I want to take? please tell.

BAMS
Ayurveda, Ambala
Dear sir am ajeet I m not fit and healthy any I had also eye problem. Recently I joined jim. What diet I want to take...
Dear, you can easily get fitness and health by following simple and very important tips: 1. To get fitness, your digestion should work properly. If you have any disease of digestive system you should treat disease first. For proper digestion - take 10 gms powder of carom seeds (ajwain, 10 gm powder of cumin (jeera), 10 gm of rock salt. Mix them well and take 1/2 teaspoon (3-5 gm) of mixture daily after meal. Or take 1/2 teaspoon of black pepper (kali mirch), 1/ 2 tea spoon of jeera (cumin), 2-3 slice of ginger. Boil it in one glass of water for 2-3 minutes. Drink 5-10 teaspoons (15-20 ml) in morning and evening for strong digestive system. Or you can take amla powder 1 teaspoon with water for strong digestion. 2. Take a diet rich with proteins and fats. In morning, take a glass of milk added with 2 teaspoons of protein powder with breakfast. In lunch time, take 1 bowl of curd or 100 gm of cheese, a bowl of vegetable, with chapattis. In evening, take 1 glass of milk (300 ml) with 2 bananas. In night, take a bowl of careals (daal, a bowl of salad with chapattis. 3. In morning, get up early and take awalk for 10-15 minutes and exercise light weight exercises for at least 30 minutes at home or gym. 4. For proper fitness, proper sleep is very important. So you should sleep for 6-8 hours daily. 5. Avoid soft drinks, western fast food (burgers, french fries, pizza etc. They disturb your digestion. 6. Do meditation daily to calm down your stress level. Do pranayam daily. You can take long and deep breaths atleast for 10 minutes in calm and peaceful environment. I assure you that you definitely get fitness by applying these tips and lifestyle. Be healthy.
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