Ways to help improve your eye health


If you spend too much time looking at your smartphone, tablet, computer or TV screen, you are not doing your eyes any good, and you can seriously damage them. When you spend too much time doing this, your eyes tire too much, they tire too quickly, and your eyesight drops.

Poor eyesight, in turn, creates a whole bunch of different problems, from choosing glasses and contact lenses to saving money for expensive surgery. It is really important to take care of your eyes and your vision, you may be able to achieve this by using natural ways to help improve it.

Nourish your eyes

Your eyes need specific items in your diet to function properly. Eating a diet high in vegetables and fruits while being low in the fatty foods and sugar that your eyes require is, in fact, beneficial for your whole body. Berries, grapes, goji, and blueberries contain potent anti-inflammatory properties and components that can help improve your vision. As for crab, turkey and oysters, they contain zinc and copper. Zinc helps produce the pigment melanin which protects the eyes. Copper helps prevent the development of age-related macular degeneration.

Onions, garlic, and capers will help enrich your diet with lecithin, sulfur, and cysteine ​​which will help prevent the lenses in your eyes from getting cataracts. Omega-3 fatty acids (1000 mg per day) will help prevent dry eyes and macular degeneration. This is why mackerel, herring, tuna, salmon, walnuts and flax seeds should be frequent ingredients in your diet. If you cannot afford seafood, purchasing fish oil supplements will be a good alternative.

Dark leafy vegetables, sweet potatoes, carrots and pumpkin contain beta-carotene, zeaxanthin and lutein, these elements help protect your eyes from sun damage. Strawberries, eggs, salmon, mackerel, oranges, and walnuts provide vitamins A, C, and E. Vitamin A will help improve night vision and prevent night blindness. Vitamin C will help slow the development of cataracts and macular degeneration. Vitamin E is beneficial for people with early signs of age-related macular degeneration.

Anecdotal evidence based on individual experiences and observations suggests that honey, spinach, ginger, and chamomile tea may help your eyes appear brighter in a matter of weeks, but there is no real science to it. back up these claims.

Consider implementing some lifestyle changes

First and foremost in making these changes include eating a healthy diet, quitting smoking, controlling your weight, and considering investing in an air humidifier.

Lighting is probably one of the easiest and most important things you can control. For example, fluorescent lighting is not good for your eyes. Also, when you are working or studying, keep a shaded lamp on the desk, the light should be directed towards your work while the shade will protect your eyes.

Try to use your computer as little as possible, which may be easier said than done if your work is tightly connected to it. Even so, there are ways to reduce the negative impact of staring at the computer screen all day. Apply a 20-20-20 rule to your workout routine. According to this rule, you should be looking at something 20 feet away from you for 20 seconds every 20 minutes. Remember to blink, this way you will produce the tears needed to cool and moisten your eyes. Increase the font size and increase the brightness and contrast of the screen to help you read and navigate more easily. Your monitor should be directly in front of you with the screen located a little below your eye level.

Improve the air quality in your office and at home with a humidifier. The reason people develop dry eyes is usually due to a lack of moisture and lubrication on the surface of the eyes, which can lead to mild irritation or severe inflammation of the delicate eye tissues. The airflow can also affect the eyes if it is too strong, for example when you are sitting too close to an air vent. Windy outdoor conditions can also contribute to vision problems, as can poor air quality and high pollen counts. Try to remember to wear sunglasses when going out to protect yourself from radiation and flying debris.

Animal dander is also a strong eye irritant, making cleaning and vacuuming an important factor in eye health. Smoking does more than damage the lungs, it also contributes to macular degeneration, optic nerve damage, cataracts, and diabetes which in turn can damage your eyes. Control your weight with a healthy diet that will provide your eyes with all the necessary nutrients, vitamins and minerals and will also help you avoid diabetes which puts you at increased risk for diabetic retinopathy and glaucoma ultimately leading to blindness.

Regular exercise not only helps control your weight and prevent diabetes, but it also helps prevent high blood pressure and high cholesterol which can lead to eye and / or vision problems.

Exercises to strengthen and train your eyes

Try near and far focusing exercises to significantly strengthen your eye muscles. Start with a few pencil push-ups which is done by making a dot and a pencil, look at the dot and then move it away from your eyes, you should not lose focus, then bring it back to your eyes, stopping when it begins to double. Now close your eyes for a few seconds and look at the pencil again, you should no longer see double, and now move the pencil away from your eyes repeating for several minutes. You can also try focusing exercises from near and far, drawing an “eight” with your eyes, and directional exercises. You can do this exercise while sitting or standing, it doesn’t matter. Another exercise is to pick an object 10-20 feet away from you and focus on it. Stay like this for 10 to 15 seconds. Then refocus your eyes on your thumb, which is 10 inches from your face. Stay focused for 10 to 15 seconds and repeat these exercises 5 times. After doing these exercises, gently palm your eyes to relax them after the workout.

Your eyes are an important part of health that most people rely on to see and make sense of the world around them. They are just as important to staying healthy as your body, but they are often overlooked. Make sure to get your eyesight tested and check for any vision and eye problems, especially if you are having problems.

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