Improve Your Eyesight: Tips for Maintaining Healthy Vision

Today we spend most of our time in front of screens on devices like laptops, phones, tablets, or TVs. It is vital to take every step possible to help your eyesight. During World Glaucoma Week, here’s a guide to help you protect yourself from eye disorders that could lead to blindness.

What You Should Know About Eye Health:

What is Glaucoma
Tips to improve eyesight
Common steps for eye health

What is Glaucoma?

Glaucoma is a group of eye-related disorders that causes irreversible blindness but often goes undetected in its early stages. The risk for this disorder increases in people beyond the age of 40. Raising awareness for this issue can help people take steps for early detection and help save more people whose vision is affected by this disorder.

Tips to Improve Eyesight

Apart from regular eye check-ups, you can follow these tips to improve eyesight at home:

Diet tips for eyes: Vitamins A, C, and E, as well as the mineral zinc, contain antioxidants that prevent deterioration of the macula, which controls central vision. You can find ts like carrots, citrus fruits, strawberries, spinach, broccoli and sweet potato.
Exercise your eyes: Exercise to stay fit and maintain your blood sugar levels for a healthy body and improved eye health. You can also try exercises to warm your eyes. If you strain your eyes for long durations, rub your palms together, creating heat and place them on your closed eyelids. This technique can help your eyes relax.
Wear protective eyewear: Protective eyewear like goggles and sunglasses can help protect your eyes from the risk of chemicals in the environment as well as harmful rays of the sun. Wearing a cap or a hat can also protect your eyes from the sun.
Give your eyes a break: One of the main tips is to avoid staring at gadgets for too long. The blue light that these devices emit is harmful to your eyes. So, avoid using gadgets one hour before you sleep so it does not impact your circadian rhythm. You can also lower the brightness of your screen, but not so much that it strains your eyes. You can try the 20-20-20 habit – focus on an object 20 feet away for 20 seconds after staring at your screen for 20 minutes.
Keep your eyes clean: Ensure your hands and fingers are clean before you touch your eyes. Eyes are sensitive to germs and bacteria. Disinfecting your lenses can prevent eye infections.

Diet tips for eyes

Here is a list of food that you can include in your diet and learn how to improve your eyesight naturally at home:

Fish: Fish such as tuna, salmon, mackerel, and sardines contain omega-3 fatty acids that improve visual development and retinal health.
Eggs: Eggs contain lutein, zeaxanthin, zinc and vitamin A, which help in night vision and reduce the chances of developing severe eye conditions.
Almonds: Nuts, seeds, almonds and legumes are rich in omega-3 and vitamin E. Regular intake of Vitamin E helps prevent cataracts.
Dairy: Milk and yogurt are good sources of vitamin A and the mineral zinc, which protect the cornea and prevent cataracts.
Citrus fruits: Vitamin C derived from citrus fruits can combat eye problems caused due to age.
Carrots and Sweet Potatoes: Both these vegetables are rich in beta carotene, which plays a crucial role in making vitamin A in the body, which protects the eyes from serious conditions and infections.
Leafy green vegetables: Leafy green vegetables like spinach, kale and collards contain lutein, vitamin C and zeaxanthin.

Exercises for eyes

Do you still have this question about how to improve your eyesight naturally at home? Here’s another solution for it. Make the following eye exercises a part of your daily routine to improve your eye health.

Eye rolling: Regular eye rolling strengthens the eye muscles, improves eye movement, and enhances the eye shape.
Pencil Push-Ups: This is a training exercise where the pencil is held at arm’s length and is drawn closer to the nose. The task is to keep it in focus to improve eye movement.
Eye massage: Massaging the eyelids with the forefinger and middle finger reduces eye strain and dryness. Move the fingers of your right and left hand in anti-clockwise and clockwise directions.
Blinking of the eyes: Our blinking rate slows down due to excessive time on digital devices. Hence, blinking is very important because it pumps the oil glands present in the eyelids and stimulates their lubricating secretions.
Seeing near and far: It is very useful for improving the eyes’ focusing power and coordination problems. Focus on your thumb for at least 15 seconds, keeping the thumb pointing up. Now move your gaze to an object 6 meters away and focus on it for 15 seconds. Now return to your thumb. Similarly, repeat it several times.

Rest time for eyes

Get enough sleep: Uninterrupted sleep is essential for the overall health of your body, including your eyes. Sleep makes your eyes moist and lubricated. During your sleep cycle, your eyes clear out dust particles or allergens accumulated throughout the day.
Eye-friendly surroundings: Here is one answer on how to improve your eyesight naturally at home. Proper lighting in your room and home can help create an eye-friendly environment. White light helps you stay awake and productive during the day, while warm light helps you fall asleep in the evening.
Periodic eye check-up: Comprehensive eye check-up depends on eye health. Children need fewer eye exams than adults. Adults should have an eye exam at least once every two years, while aged people should be advised to have more frequent exams.

Common Steps For Eye Health

It would be helpful to find out your family’s eye health history to know what precautions you may need to take. Some of the hereditary eye conditions include:

Glaucoma
Retinal degeneration
Optic atrophy
Age-related macular degeneration

Now that you know several solutions to improve your eyesight naturally at home, start taking care of your eyes.

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