From smartphones to Laptop we are forcing our eyes to stare at the small fonts and images. Ask yourself these questions, are you eating foods that are effective for your eyes? Are you doing eyes relaxation exercises? We don’t get time to visit doctor as we are busy with our daily activities, but we spend most of the time in front of a mobile and computer screen. However, we should follow some simple diet and exercises which hardly need much effort and time.
Through regular checkups, you can improve your eyesight and prevent injuries and illness that can harm your vision.
How can you improve your Vision?
Vitamins and Minerals
Vitamins A, C and E which contain antioxidants supplements can help prevent macular degeneration. This is a condition in which macula – a part of the eye which controls central vision- deteriorates.
Nutritious food from various sources vegetables and fruits like:
- Red peppers
- Sweet Potato
- Peanut butter
- Sunflower seeds
Foods which are rich in omega-3 fatty acids such as salmon and flaxseed are also recommended for better eye health.
Don’t forget carotenoids
There are few other nutrients like lutein and zeaxanthin, carotenoids found in the retina also helps in improving eyesight. It can also be found in leafy vegetables, broccoli and eggs.
Lutein and zeaxanthin can be taken as a supplement form. These carotenoids help in protecting the macula by improving the pigment density of the eye and absorbing ultraviolet and blue light.
Doing regular exercise and maintaining a healthy weight will help us in improving our eyesight. A person who’s overweighted can cause damage to the tiny blood vessels in the eyes. This is called diabetic retinopathy.
Manage Chronic Condition
Diabetes is not only disease, which will affect the vision. There are other conditions like high blood pressure and multiple sclerosis which can affect the eyesight. These are the conditions linked with chronic inflammation, which can harm the health from head to toe.
Inflammation in the optic nerve can cause pain and can also lead to a loss in vision. So, manage the chronic conditions with a healthy diet, exercise and proper medications.
Wear protective eyewear
Whether you are playing any games, working in the garage or doing science experiment it’s essential that you should protect your eyes with appropriate eyewear.
Protective eyewear is essential if there is any risk of chemicals, sharp objects or materials it can directly affect the eyes. Depending on the activity appropriate protection includes:
- Safety glasses
- Face masks, shield and visors
Wearing sunglasses is the most important step you can take when it comes to improving your eyesight. Sunglasses help in protecting 99-100% from UVA and UVB sunlight radiation. Too much of exposure to UV rays can damage the eyes. It can increase the risk of:
- Eye cancer
- Growth on eyes, like Pterygium
Our eyes work hard during the daytime, and it needs a regular break. The strain can be intense if we work too long in front of the computer. To relief, the strain follow 20-20-20 rule. It means in every 20 minutes stop staring at the computer and look at something from 20 feet for 20 seconds.
Smoking is injurious for our lungs and heart. It is equally injurious to hair, skin, teeth and to all the body organs which include eyes as well. Continuous smoking can raise the risk of developing cataracts and age-related macular degeneration.
Some eye conditions are hereditary. Being aware of the eye condition will help in taking prior precautions.The hereditary condition includes:
- Retinal Degeneration
- Age-related macular degeneration
- Optic atrophy
Clean your hands and lenses
Eyes are especially at a high risk of germs and conditions. Small things that irritate your eyes can affect your vision. To avoid these things you should wash your hands before touching your eyes or handling the contact lenses.Wash the hands before using the contact lens. Germs present in the contact lens can lead to bacterial infections of the eyes.
Do's and Don'ts to improve eyesight naturally
|Feed your Eyes||Consume foods which are rich in Vitamin A and C, Lutein and beta carotene (Sweet potatoes, butter, papaya, blueberries).||Avoid collard greens and Brussels sprouts.|
|Take some rest||Sleep well at least for 7-8 hours. It allows overworked eye muscles to relax.||Avoid engaging yourself in one activity for too long.|
|Stay Hydrated||Drink water, if you feel tired.||Avoid washing your face regularly.|
|Exercise your eyes||Focus on an object at least 20 feet away, 20 seconds, every 20 minutes.||Avoid staring at gadgets for a longer period of time. While using any gadget, lower the brightness level and use it.|
Eye exercises to Improve Eyesight
Everyday exercises that will help in improving eyesight are:
Palming:- Close your eyes, sit back and relax. After taking deep breaths, rub your palm till they get warm. Gently place the palm on your eyes. This exercise will help in improving eyesight and helps in relaxing eye muscles.
Blinking:- The most common exercise to improve eyesight is blinking. Continuous staring at one particular thing can hamper the vision and can lead to dryness of the eyes. So, it is important to blinks eyes as a method of improving eyesight.
Rotating:- Rotating your eyeballs can help you in getting relaxation and also improves the eyesight. For better eyesight rotate your eyes at least for 3-4 times a day.
Living a healthier lifestyle will help in protecting your eyes from the sun and other objects. Getting older and some health conditions can also affect a person’s vision. A person can follow various steps for protecting their eyesight, such as washing hands, consuming enough vitamins and wearing protective eyewear.