In this modern era, numerous people suffer eyesight problems due to spending more time on computers, tablets, TV, and mobile devices, which reduced eyesight and damaged eyes.
Everyone needs to take care of their eye health, even people with perfect eyesight. This article details the ways that you can naturally improve your eyesight and prevent vision disease.
1. Try the 20-20-20 Rule to Improve Vision
If you are using a computer or a phone for extended periods, the 20-20-20 rule may improve your eyesight and prevent eye strain. To perform this rule, per every 20 minutes spent gazing at a screen, look at something 20 feet away for about 20 seconds.
2. Proper Eye Hygiene
Proper hygiene can help prevent common eye infections, as many eye makeups consist of different chemicals that may increase the risk of eye infections. Before touching or doing eye makeup, it’s necessary to wash your hand correctly.
While handling contact lenses, be sure to wash your hands before putting on or taking off your lenses to avoid inflammation, infections, and bacterial conjunctivitis. It is required to follow doctors’ precautions while replacing contact lenses.
3. Minerals and vitamins to Improve Eyesight And Vision
Good vision and eye health mostly depend on vitamins, minerals, antioxidants, and amino acids that enter the body. The following full list of vitamins and minerals to improve vision:
- Vitamin E: Help patients fight age-related macular degeneration. Get enough Vitamin E from seeds, Almonds, peanut butter, spinach, hazelnuts, Pumpkin, Red bell pepper, collard greens, Avocado, and vegetable oils like olive, soybean, and sunflower oil.
- Vitamin A: It is the most well-known vitamin for the eyes, required to maintain healthy mucous membranes. You can obtain vitamin A in the form of retinol from animal origin, for instance, fatty fish, meat, Cod liver oil, poultry, and dairy foods, as well as in the form of carotene from plants such as fruits and vegetables.
- Vitamin C: American Optometric Association recommends vitamin C to decreases the risk of developing cataracts, protect eyes against damaging free radicals, and preserve your retina from inflammation. Get enough Vitamin C from Orange and other citrus fruits, strawberries, blackberries, broccoli, and peppers.
- Lutein and Zeaxanthin: These two antioxidants are very prominent for nurturing eyesight; they are indeed part of the chemical composition of the eyes, primarily in the lens, retina, and macula. Lutein and zeaxanthin protect your eyes against damaging ultraviolet rays, age-related macular degeneration, cataracts, and improve visual acuity. Sources of lutein and zeaxanthin are Kale, Broccoli, Spinach, Sweet pepper, Collard greens, Turnip greens, Corn, avocado, and other foods, such as eggs and salmon.
- Zinc: It plays a vital role in conveying vitamin A from the liver to your retina, protecting your eye. This means your body needs vitamin A and Zinc to maintain healthy visual function. Zinc’s good sources include Beef, Lobster, Beans, Yogurt, crab, Zinc fortified breakfast cereal, and Pork.
- Omega-3 fatty acids: It is essential for eye health. Various studies attest that getting more extra Omega-3 fatty acids (EPA and DHA) from foods or supplements helps alleviate eye disease traits. Good sources of Omega-3 fatty acids are sardines, salmon, cod, tuna, flaxseed, walnuts, flaxseed oil, Fortified yogurt, milk, and eggs.
- Vitamin D: Modern researches show that vitamin D can protect vision as well, help with preventing dry eye, cataracts, macular degeneration, and glaucoma. Salmon, tuna, fortified milk, Egg yolk, Cod liver oil, sardines, and fortified orange juice contain reasonable amounts of vitamin D. You can likewise take vitamin D supplements.
4. Fruits and Vegetables that can Improve Eyesight And Vision
Fruits and vegetables play a requisite role in improving the eyesight of the human body. The following foods will help prevent the loss of vision and keep better eye health.
- Carrots, Red peppers, tomatoes, cantaloupe, pumpkin, sweet potatoes, and apricots: Improve visual acuity due to a large amount of beta-carotene, a vital nutrient that promotes night vision.
- Spinach, Corn, broccoli, collards, cabbage, turnip greens: These vegetables contain much antioxidant lutein and zeaxanthin useful in preventing cataracts other eye diseases.
- Blueberries, strawberries: This berry contains Vitamin A, Zinc, Vitamin C, and other antioxidants that reduce inflammatory eye disease and improve vision without glasses.
- Citrus: Oranges, grapefruit, tangerines, and lemons are high in vitamin C, an antioxidant that can prevent or at least delay cataracts, age-related macular degeneration (AMD) and keep your eyes healthy
- Garlic, Onions: Contain sulfur, which has a positive effect on visual acuity, reduce the chance of developing eye disease later in life.
Keep reading: The Food Sources For Healthy Eyes.
5. Exercise Your Eyes to Improve Your Vision
Exercise of the whole body is still preferable for improving eye vision. Still, exercise for only the eyes is also useful as it will help relieve your eye muscles, maintain eyesight and vision.
If your eyes feel tired, wash your face with warm water. Do it three to four times daily as it will ease your eye muscles.
The following exercise for the eyes should also be done when you are working on the computer for a long time, smartphone screen, or watching TV:
- Look from side to side exercise: Sit up straight and look to the right, hold your stare for a few seconds, then look to the left, and stare for a few seconds. Perform the exercise 10 times. Do not hold your breath during this exercise, and do not forget to blink after each time.
- Improve your focus exercise: Hold your thumb approximately 10 inches from your face, and focus on it for nearly 15 seconds. Spot an object about 20 feet away, and focus on it for roughly 15 seconds. Turn your focus back to your thumb. Repeat five times.
- Open and close exercise: Open your eyes as wide as you can, and then close your eyes tightly. Repeat ten times.
- Warming the eyes with your palms exercise: Rub your palms to make them hot, put them on your eyelids. Keep your eyes closed for two to five minutes.
- Massage: Close your eyes and massage your upper eyelids with your index and middle fingers. This stimulates the circulation of intraocular fluid and helps ease your eye muscles.
Learn how to do eye yoga exercises for better vision.
6. Managing your Diabetes will Improve Your Eyesight And Vision
Diabetic retinopathy is the most severe and significant cause of blindness in adults diagnosed with diabetes. The illness can affect almost every patient with diabetes, despite the type of diabetes. A patient with diabetes needs to have regular examinations by an ophthalmologist, at least 1-2 times a year.
If you have diabetes, eat healthily, take diabetes medications or insulin as prescribed, and exercise regularly to control your blood sugar levels, cholesterol, blood pressure and improve your vision. Consult your doctor and regularly check blood sugar for staying fit and healthy.
Read more: Foods to curb diabetes and lower blood sugar.
7. Blink More Often
Blinking more often helps moisture, lubricant the eyes, and prevents eye strain. If you spend a long time in front of a computer or screen devices, you should blink about five times in a minute. It hinders your eye’s surface from drying out and improve vision.
8. Quit smoking and Avoid Passive Smoking to Improve your Eyesight
The most common sentence that we usually hear about smoking is that smoking is harmful to health. It is well said as smoking is bad for the lungs, heart and degenerates several neurons of the brain.
Smoking has a very negative effect on vision. Eye problems linked to smoking include:
- Vascular occlusion
- Conjunctivitis, likewise known as pink eye
- Dry Eye Syndrome
- Macular degeneration, likewise known as age-related macular degeneration (AMD)
- Uveitis (eye inflammation)
- Diabetic Retinopathy
Therefore to improve vision without glasses, quit smoking at once and avoid being in a room with smokers because passive smoking can be more hazardous than active.
9. Sunglasses to Protect Your Eyes
Wearing sunglasses not only add beauty but also cover your eyes from the harmful ultraviolet light. It also improves the vision of light. The main task of sunglasses is to protect your eye from ultraviolet light. After all, ultraviolet light causes loss of vision by harming the retina, eye injuries, and cataracts. Therefore, you need to purchase sunglasses with filter ultraviolet (UV) light protection.
You can likewise wear a hat that will protect your eyes from the direct light of the sun.
10. Wear Protective Eyewear
Wear protective eyewear while working on a project or in your factory; it is necessary to wear appropriate safety glasses as some radiation and chemicals can harm your eye surface. Besides, protective eyewear protects your eyes from sharp objects, flying debris, wood shavings, or other small particles that can damage your vision by entering your eyes.
11. Enough Sleep is beneficial to Improve Eyesight
Sleeping is essential to keep the body and brain healthy. Your body requires extra rest to stay fresh. Lack of sleep may cause several problems in your body as well as reducing eyesight. Our body needs 8 hours of sleep. If you engage yourself extra in visual activities, your eyes will become swell and increase the risk of reducing eyesight much fastly. When we sleep, our eyes get healthy and nourish as well as our brain works much effectively.
Keep on reading: Ways to sleep through the night without waking up.
12. Exercising daily help Improve Eyesight And Vision
Daily physical exercise will help maintain the body and enhance your eye’s health by increasing blood circulation and oxygen flow to your retina and optic nerve. Numerous eye conditions are linked to different health issues, such as high blood pressure, obesity, diabetes, and high cholesterol levels. Exercise can help keep all these ailments at bay and your eyes healthy.
According to the American Academy of Ophthalmology, people who do moderate workouts are less prone to glaucoma than sedentary people.
Read all about exercises to get rid of pot belly quickly.
To naturally improve vision, you need to exercise regularly, start living a healthy lifestyle, give up harmful habits, and get a good night’s sleep. Furthermore, you should limit your time spent on the computer, laptop, phone, tablet, and TV devices. Keep in mind that you should not read in low light, as this can develop eye strain.
Take care of your eyes and be healthy. Remember, visit your ophthalmologist regularly.