Our hectic lifestyles and adoption of the western culture has not only taken a toll on our overall health but is also leading to greater deterioration of our eye health than is expected by default.
Factors such as an increase in artificial light, prolonged hours in front of TVs, computer screens and smartphones, and eating a poor diet can all contribute to a decrease in your eye health. Don’t take the eyes for granted. You ought to keep a check on your eyesight.
How to improve eyesight naturally?
Incorporate vitamins and minerals in your diet
To naturally improve your eyesight, it is important that you consume a balanced diet that is loaded with vitamins and minerals. Vitamins A, C, and E, as well as minerals like zinc, lutein, and iron contain antioxidants that may help prevent macular degeneration.
It is a condition in which the macula deteriorates. It is the part of the eye that controls the central vision.
It is necessary to consume healthy foods to improve your eyesight. Food sources for getting those essential nutrients include a variety of vegetables and fruit such as:
- Red red peppers
- Green leafy vegetables like spinach and kale
- Sweet Potatoes
- Citrus fruits like lemon and orange
- Foods rich in omega-3 fatty acids, such as salmon and tuna
- Foods rich in protein like eggs, nuts, and beans
- Swiss chard, zucchini, and Brussel sprouts
A well-balanced and nutritious diet can also help you maintain a healthier weight. This lowers your chance of obesity and related diseases, such as type 2 diabetes, which is the leading cause of vision loss in adults.
The sunglasses are not just for looking all cool and suave. Wearing sunglasses is one of the most significant moves you can take to boost your eyesight. The right pair of shades would be helpful to protect your eyes from ultraviolet ( UV) radiation from the sun.
You want sunglasses that block 99 to 100 percent of UVA and UVB radiation from sunlight. Too much exposure to the UV rays can cause damage to your eyes which includes cataracts, macular degeneration, and pterygium — tissue growth over the white part of the eye.
Pterygiums may lead to astigmatism, which may cause blurred vision. Therefore, it is advised to wear sunglasses whenever you are heading out, in order to have a better vision.
This may be the most unpopular tip to improve eyesight. Smoking is not only terrible for your lungs and heart, but also your health, your ears, your teeth, and just about every other aspect of your body.
And it even involves your eyes. Smoking dramatically increases your risk of cataracts and macular degeneration
Luckily, within the first hours after you quit it, your skin, lungs, heart, and other sections of your body will begin to heal from years of tobacco-induced damage. And the more you will avoid nicotine and tobacco, the more you are likely to boost your eyesight.
Follow the 20 – 20 – 20 rule
Throughout the day, your eyes work really hard and you which may sometimes lead to headaches, swollen or teary eyes. So, if you catch yourself glaring on the screen for prolonged hours, try to follow the 20-20-20 rule to relieve the pain.
The law states a person will look at something 20 feet apart for 20 seconds for every 20 minutes spent staring at a monitor. Practicing this rule on a daily basis is a great rule to eliminate the eye pressure arising from looking at the screen for too long.
Eye relaxation exercises
There are some simple exercises that you can practice daily, in order to improve your eyesight naturally and have a better vision. These include:
- Rub your hands together to warm them up for a couple seconds, then gently put the hands over your eyes for 10-20 seconds.
- Stand apart with shoulder-width of feet. While swinging arms side by side, rotate the upper body, keeping hips stationary.
- Massage your temples and back to relax your muscles.
- Using your eyeball to draw a sideways figure eight when staring at a mirror.
- Turn the head in every direction, in circles.
- Place a pencil eraser on the nose, point the pencil over the room to an object and trace the object with the pencil point while keeping the eyes on the pencil tip.
- Hold a pencil at arm’s length and concentrate on the eraser. Bring it slowly closer to the eyes until approximately 6 inches from the eyes, then slowly bring it back to the length of the arm. Keep focussing all the time on the eraser. Repeat 6–12 times every day.
- Wear an eye patch on your better eye for an hour or so a day to encourage the bad eye to communicate more effectively with the brain.
Wear protective eyewear
Whether you’re playing outdoor sports like ice hockey or racquetball, working in your workshop, or performing a scientific project at college, covering your eyes with appropriate eyewear is important.
Tough, safe eyewear is necessary when you are dealing with liquids, sharp stones, or items such as wood shavings, metal fragments, and glass pieces.
Most lightweight goggles are constructed of a polycarbonate material which is around 10 times stronger than other plastic types and would protect your eyes.
Some additional tips to naturally protect your eyes include:
- Your eyes are particularly vulnerable to both germs and infections. Even objects that actually irritate your eyes can affect your vision. For those reasons, you should always wash your hands before touching your eyes or handling your contact lenses.
- Washing your hands and disinfecting your contact lenses is also super important to prevent any sort of infection in the eyes and have a better vision.
- Make sure your prescription eyeglasses or contacts are up-to-date and good for viewing a screen for prolonged hours.
- Shift the screen so that the eyes are aligned with the top of the screen. That lets you glance down the screen slightly.
- Try to avoid glare from the lights and windows. When required use an anti-glare screen.
- If your eyes tend to get dry often, then blink more.
Always keep in mind that although eye pressure elimination is good for your overall comfort, it may not always solve your vision issues. Just practicing some eye exercising or eating foods to improve your eyesight doesn’t always work.
If you suffer from certain eye diseases such as myopia, hyperopia, severe vision loss or eye damage, cataracts, or macular degeneration, you may need glasses or contacts to correct the problem.
Always do the research to see what works best for you. Visit an ophthalmologist to get regular eye exams and checks to assess your eye health, as they would recommend what’s best for you.