From cell phones to televisions, we are using our eyes in excess to gaze at small size letters and pictures. Try to understand whether are you eating nutritious foods good for eye health. You should do exercises that give comfort to your eyes. We stay occupied with our everyday schedules. We work for hours before the PC screen or are stuck reading a book. This all makes it essential to visit an eye specialist at regular intervals. Anyways, there are a couple of easy exercises that you can do with less effort and time. Eyesight can weaken as you get to grow older. Let’s understand how to improve eyesight at home and foods we can eat to improve eyesight:
1. Add a nutritious diet to your menu
A healthy and balanced eating routine is useful for eye health. Food rich in vitamins and antioxidants will help to improve eyesight. Omega-3 unsaturated fats have a significant part in eye health. It decreases the danger of eye infections. So, we should include foods that have a good source of omega-3 fatty acids to improve eyesight.
2. Protect your eyes from the sun
The UV radiation from sunlight harms the eye’s surface tissues, cornea, and lens. They may cause eye cancer, corneal sunburn, etc. When you move outdoors in sun, wear sunglasses. You can even wear a hat or cap. Select the shades with UV protection to shield your eyes from destructive beams from the sun.
3. Perform regular exercise
Regular exercise can improve blood circulation and the flow of oxygen to your eyes. This decreases the dryness of your eyes. Exercise controls the improvement of macular degeneration. It is useful to cure eye-related problems. Yoga, exercise, and meditation are beneficial for health and to improve eyesight. Exercise helps in controlling chronic conditions. They may be diabetes, blood pressure, etc. Regular exercise helps to protect eye health.
4. Take adequate sleep
When you get tired and exhausted, your eyes may get stressed. Good quality sleep can relax over-worked eye muscles and improve eyesight. This is one of the best ways how to improve eyesight. Our eye does a lot of work throughout the day. When you take quality sleep your body gets adequate time to renew your eyes. Proper sleep will give moisture to your eyes and they will function well when you wake up.
5. Eye examinations at regular intervals
An eye test is the best way to maintain the good health of the eyes. It also informs if there are any eye issues at the beginning phases, so that you can take care in a convenient manner. The tests are possible by performing a complete check-up of your eyes. An eye examination can reveal other medical conditions like diabetes, blood pressure, etc.
6. Follow good hygiene
Your eyes are a sensitive organ of your body. They interact with germs and diseases. So, wash your hands and face throughout the day, before touching the eyes. In the event that you wear contacts, keep them clean and hygenic. You should replace your lenses as suggested by your doctor.
7. Avoid Smoking
Smoking may cause eye problems. They can be optical nerve harm, cataracts, etc. This can make your eyes dry. These may have a negative impact on eyesight. The smoke of tobacco may give rise to irritation to the eyes. So, we should avoid smoking to reduce the risk of eye-related problems. If you quit smoking, inflammation in your eyes and body will reduce. This will be beneficial for your blood vessels.
8. Take screen breaks
In case you spend ample time in front of a screen or mobile, take breaks at intervals. We should take breaks in every 45 minutes. Drink a sip of water. Rub your palms and place it over your eyes. Blink more often. Have a look at a far distance, keep starring for few minutes. This can reduce your eye strain, headaches, neck problems. It also helps to improve eyesight.
9. Eye wash
We should wash our eyes on routine basis. Fill your mouthful with water. This expands the eye muscle in a proper manner. Splash cold water on eyes a few times. This will give instant cooling to the eyes. Washing the eyes with water helps to remove dust and dirt from the eyes. You are wide and awake. It makes you feel fresh and cool.
10. Control all chronic conditions
Chronic conditions like diabetes, blood pressure, etc affect eye health. So, to improve eyesight it is important to control all such chronic diseases. Take proper treatment and care to reduce the complications of eye problems.
11. Understand your family history
There are eye-related issues that cause by family history. You should understand the eye health history of your relatives. The problems that family members face may help a person to take precautions. Your doctor will guide you about the measures to follow. Inform your doctor about the family history.
12. Adjust the lighting of your electronic devices
Adjust the lighting of your PC, iPad, and mobile phones. This will help to improve our eyesight by preventing photodamage. Make sure that there is adequate light in the room where you will be working on your electronic devices. Use anti-reflective screen protectors on your devices to reduce glare.
13. Drink this powerful homemade eye tonic on daily basis
It will nourish the eyes and help to improve vision. Take seven gurbandi almonds and soak them overnight. Gurbandi almonds are rich in oil, vitamin A and E. They also contain other essential nutrients. Peel the almonds, add 4 peppercorns and crush them together to make a smooth paste. Place a pan on the gas with slow flame. Add a glass of milk and mix the paste in it. Let the milk boil on slow flame for about 10 minutes. Drink this sip by sip to nourish the eye cells.
14. Expose your eyes to nature.
This helps in preventing problems like myopia or near sightedness. It causes when nearby objects are visible. The objects further away are blurry. Natural sunlight, colors of leaves and the vastness of sky can help improve your eyesight. Stand or sit near a window. Now gaze at clouds or leaves which are swaying because of breeze. Stare at the clouds or sky for a while. This will improve your eyesight.
Foods to Improve Eyesight
We have the blessing that we can see the world. The eyes are the most important delicate organs that help you to understand the feel and touch. So, it’s important to protect your eyes. Age, electronic devices, and genetics influence your vision. But the foods you eat help to maintain good health of eyes. Here is the list of foods you should add to your diet to improve eyesight:
1. Almond
The almonds help to improve eye health. They are rich source of vitamin E when soaked overnight in water. It provides nutritious benefits to the eyes.
2. Amla (Indian Gooseberry)
Amla helps to boost immunity and strengthen eyesight. Daily consuming amla helps to improve eyesight. It also decreases itching and redness in the eyes.
3. Avocados
The avocados are one of the healthiest sources of monounsaturated fats. This helps to reduce oxidative stress that leads to poor vision. They are also good source of vitamin B6, E and lutein. It helps to prevent macular degeneration, cataracts and eye fatigue.
4. Beans and Legumes
Legumes and beans have good nutrients that safeguard the retina. It also reduces the risk of cataracts. Lentils like chickpeas, kidney beans, etc. help to improve eye health.
5. Beef Liver
The beef liver is one of the most nutrient dense foods on the planet. It can support your eye health. The zinc content present in beef helps to absorb vitamins. This plays an important role in decreasing age-related macular degeneration.
6. Bell Peppers
Foods with vitamin C help to protect tiny blood vessels in your eyes from damage. Bell peppers are rich source of vitamin C. They also contain the precursor to vitamin A. It is known as beta carotene.
7. Broccoli
Broccoli is a perfect food for your eyes. This helps to improve eyesight at home. It protects your eyes and helps to prevent any oxidative or photodamage.
8. Carrots
Carrots have vital nutrients. It contains antioxidants and vitamin A. This helps to control damages. Carrots may reduce inflammation to your eyes. The carrots contain beta-carotene and lutein content. It helps to protect the cornea and night blindness.
9. Citrus Fruits
Citrus fruits like are a good source of vitamin C. Some of these fruits are oranges, berries, etc. They help to boost immunity. This helps to keep the good health of blood vessels in the eyes.
10. Corn
Corn is a good source of antioxidants, carotenoids, such as lutein and zeaxanthin. It helps to improve eyesight.
11. Dairy Products
Dairy products have a good amount of calcium, vitamins, and zinc. It helps to protect the cornea, and improve vision.
12. Desi Ghee
This ghee contains good minerals and vitamins and improves eyesight. A light massage of desi ghee on temples improves your eyesight. This helps to safeguard the cornea of the eyes.
13. Eggs
Eggs are rich in lutein, vitamin A and amino acids. This are beneficial in promoting eye health. It protects against dry eyes and blindness. Eating eggs help to improve eyesight.
14. Fatty Fish
The fatty fish have vital nutrients of omega-3 fatty acids . It reduces inflammation and boosts immunity and brain functioning.
15. Leafy Greens
Leafy greens are rich in vitamins, iron, minerals, and zinc. They have anti-inflammatory and antioxidant properties. The leafy green vegetables contain plant pigments called lutein and zeaxanthin. This prevents macular degeneration, central vision loss and cataracts.
16. Nuts
Nuts are a powerhouse of healthy fats and vitamins. It plays a beneficial role in reducing inflammation. Nuts like pistachios, almonds, walnuts, etc. are beneficial to boost eye health.
17. Orange
Oranges are rich in vitamin A. It includes compounds that protect your eyes. Carotin oil compounds of vitamin A help prevent age related macular degeneration. It is a condition that leads to blindness.
18. Papaya
Papaya has essential vitamins that are beneficial to improve eyesight. It helps to protect your eyes from deteriorating and boosts your eye health.
19. Pumpkin
Pumpkin is a good source of iron, vitamins, dietary fiber, and magnesium. All these vital nutrients are important for sharper vision.
20. Sunflower Seeds
Sunflower seeds are rich in proteins, healthy fats, and vitamins. The seeds are an excellent source of B1 to prevent oxidative damage. They are well-known for keeping the eyes clean and reducing inflammation.
21. Sweet Potato
Sweet potato helps to improve eyesight. It consists of antioxidants that remove toxins and decrease inflammation.
22. Walnut
Start eating a handful of walnuts each day to help protect both your eyes and heart. The vitamin E in walnuts helps to keep your blood from becoming too thick. This reduces the risk of having an eye stroke or a blood clot. It also helps to dissolve scar tissue in your eyes, after having eye infection.
23. Whole Grains
Whole grains have high nutrients like vitamins, dietary fiber, and minerals. These all are beneficial for good eye health.
24. Wild salmon and oily fish
The wild salmon is one of the best foods for improving vision and eye health. It’s packed full of DHA (an essential omega-3 fatty acid). DHA is the raw material used to build the nerves and tissues in your eyes. This helps the photoreceptors send visual signal to your brains so that you can see clearly.
Conclusion:
We should take good care of our eye health. It may not be easy, but some home remedies can be beneficial. To have a good eyesight we should visit the doctor for regular check-ups. A healthy lifestyle with a nutritious diet is helpful for good eyesight. There are no foods that restore eyesight. But, eating foods with essential nutrients can protect our vision from deteriorating. Taking screen breaks, regular eye wash and other such important steps help in improving eyesight.
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