Here’s to hoping you got the right number, but we’ll get to that later on.
Now, it’s important to know that in today’s world it comes as no surprise if you need glasses fairly early in your life. All that time spent in front of screens isn’t the best for our eyes. And wearing any kind of spectacles can be annoying. How can your eyes stand out if you have to hide them behind thick lenses? And what’s the point of spending all that time applying make-up if it’s going to be basically unnoticeable? You need to understand, however, that the need to wear glasses comes from physical changes in the eye that result in either myopia (shortsightedness) or hypermetropia (longsightedness).
Contact lenses are always an option if you mind glasses too much. But there are also natural ways for you to improve your eyesight. These consist of various foods and natural remedies. Read on to find out more.
All fish contains omega-3 fatty acids. And you’ve all heard about how healthy and important these are for us. What makes omega-3 fatty acids so great is their antioxidant properties. They protect your eyes from damages caused by free radicals in the body. In general, omega-3 acids prevent eye dryness caused by using contacts. Fish too is very easy to add to your diet. Opt for fish packed with these healthy fats, such as sardines, tuna, mackerel or salmon. The best way to cook fish while keeping all the nutrients is to either bake it or grill it. To shake things up, add grilled fish to your sandwich along with the usual fixings. Tuna sandwiches are both healthy and delicious. For best results, consume fish twice weekly. In a few months you will experience noticeable improvement.
Spinach is rich in a whole lot of vitamins (including A, B, C, and E) and minerals like iron and zinc. What makes it great for the eyes, however, are the compounds lutein and zeaxanthin. Consuming spinach regularly can help maintain eye health. It keeps corneas healthy and prevents disorders like macular degeneration and cataract. Some people might have a problem with the way spinach tastes or smells. This can easily be avoided by using other ingredients to mask the taste of spinach.
You could for example, add fruits like strawberries or currants to your spinach-smoothies. Their rich flavour and sweetness can help mask the taste of spinach while still keeping its nutrients. You can add raw spinach to most fruit smoothies, as the fruits will mask the smell. Or you could combine spinach with parsley for a healthy green smoothie. Another option to try is using fresh spinach in various dishes. Try it in a salad or a sandwich. Make spinach lasagna. Or cook it with some water and spices and make spinach soup. Adding spinach to your diet is fairly simple and incredibly beneficial.
Much like the other entries in this list, broccoli is beneficial for your overall health. We will focus on how it can help your eyesight. Broccoli, like spinach, contains vitamin B, lutein and zeaxanthin. These nutrients are great for both improving and maintaining your vision. Broccoli also helps you fight against blurred vision, soreness and exhaustion. It help you strengthen your eyes and reduce tiredness. The best part is – however you choose to consume it, it will be delicious. Add it to a salad and try it raw. Puree it into some soup. You can bake it, sautee it, grill it. With so many ways to include broccoli in your diet and so many benefits from doing so, there is no excuse to not do it.
Everybody knows that carrots are excellent for the sight. But do you know why? In addition to being a delicious and colourful addition to a wide range of dishes, carrots are also rich in beta-carotene. When consumed, this compound transforms in our body into vitamin A. Vitamin A is a general source of wellbeing for the eyes. And adding carrots to your regular diet is almost too easy. To get the most out of them, eat the raw. Cooking carrots strips away some of their nutritional value. Snack on carrots, instead of something unhealthy. Mix them into a smoothie with some gooseberries (also rich in vitamin A). Make carrot soup or add them to any salad, curries or vegetable roasts. And do not forget to drink plenty of water. Carrots are high in fiber and a shortage of liquid can cause stomach problems.
We’ve established beta-carotene and lutein as essential to eye health. Avocados are another vegetable rich in both. In addition, avocados contain noticeable levels of vitamins B, C and E. Lutein, which we mentioned before, is a photochemical that lowers your eyes sensitivity towards light. This means that your eyes strain less. Thus, lutein promotes eye-health in the long run. While we’re sure you are already familiar with a bunch of recipes, here’s a little refresher. Make guacamole to dip chips in guilt-free, knowing that you’re doing something good for your eyes. Try blending some avocados for a creamy and rich avocado soup. However you do so, consume avocados regularly for best results.
Nuts are another food that contains omega-3 fatty acids. And as with mentioned with fish, these are great for keeping your eyes health. Next time you have a craving for a snack, go for some walnuts, cashews, almonds or any other nut. Choose raw rather than processed and roasted nuts. Or, you could, for example, soak some nuts in hot water. Peel their skin off and add some sweetener (honey works nicely). Eat this daily and reap the benefits.
More than just colourful and flavourful snacks, berries are packed with important nutrients. They contain high levels of antioxidants. What really makes the special however, is a compound called rhodopsin. Rhodopsin encourages cell regeneration, which is essential to maintaining eye health. It also improves blood circulation throughout the body, eyes included. This, in turn, prevents eyes from swelling or getting irritated and helps your vision stay clean. Rhodopsin is found in blackberries, blueberries and cranberries.
- Dry fruits
Dry fruits are high in fiber and vitamins. Consuming them on an empty stomach can quicken your digestive processes and help eliminate toxins out of the body fasters. Less toxins means healthier eyes. Snack on dry fruits or soak them in water overnight and eat them the next morning on an empty stomach.
Cocoa is rich in flavonoid, an antioxidant which is excellent for the retina and cornea. Dark chocolate contains lot of cocoa (minimum 50%). So, next time you have a craving for something sweet, eat a few squares of dark chocolate. You’ll indulge in the sweetness, while knowing you’re doing something good for your eyes.
Eggs are rich in protein and proteins are what our bodies are basically built of. The body needs high-quality protein to build new cells i.e. to execute the cell regeneration process. And to do so at a steady pace, the body needs a steady supply of protein. So, for breakfast crack a few eggs, fry them sunny side up and enjoy!
- Black pepper with honey
This one sound a bit strange and it’s a taste you need to get used to. Sprinkle some black pepper on one tablespoon of honey in the morning and eat regularly to help weak eyesight.
- Honey and cardamom
Another honey-spice mixture, it offers lots of benefits to the eye. Crush a few cardamom seeds, mix them with a tablespoon of honey and consume daily.
- Rosehip tea
Rosehip tea is rich in a plethora of vitamins, including B1, B2, C, A, E, K and P. In addition, it has iron, manganese, sodium, calcium and organic acids. All of these compound help maintain the eye’s elasticity. Drink a cup every day for best results.
- Water in a copper vessel
When you store water in a copper, it imbues it with numerous healing properties benefitting the eyes and other organs. Place a liter of water in a copper jug in the evening and drink it next morning.
Natural remedies and simple exercises for eye care
- Sugar-coriander eye drop solution
This is a great way to make an all natural eye drop solution. You’ll need only three ingredients: water, sugar, and coriander. Mix one measure of sugar to three measures of coriander. Grind the mix into a paste. Add water and boil, then cover it and let sit for an hour. Strain this with a clean gauze and store in an eye-dropper bottle.
- Mud mask
A mud mask is effective in relaxing strained eyes and releasing some pressure. Apply the mask to your eyelids and enjoy!
- Blink often
Blinking is the most natural movement for your eyes and one of the most effective exercises. Blinking not only helps keep dust out of your eyes, it also reduces fatigue and strain. When you blink the eyes go through a dark phase for a moment. This keeps them from becoming too stressed and refreshes them. When we work in front of a screen for too long we often forget to blink. Blinking every few second is like giving our eyes a short break. It helps to improve focus and to avoid strain and fatigue.
- Open eye rotations
When we were younger we were told that rolling our eyes is impolite. But it’s actually a great way to release some stiffness from our eyes. The movements are fairly simple. You should sit down in a comfy chair. Roll your eyes, looking first to your right, then up, then left and down. Repeat the exercise five times, going in one direction and then another five in the opposite direction. Doing this from time to time will help relax the eye muscles, maintain their flexibility and reduce strain on the eyes.
- Closed eye rotations
This is another effective exercise for the eyes. The principle is the same as with the previous one. You just need to perform the same movements with closed eyes. Lie down or sit back and close your eyes. Roll your eyes first clockwise, then the other way around. You should feel your eyes relax since this exercise improves blood flow and oxygen circulation.
- Focusing exercise
Another quick exercise for the eyes, this one helps you improve your eyesight by training your focus. Sit down and make sure you’re comfortable. Extend your arm and hold your index finger up. Try focusing on it for a few moments. Shift your focus point from the finger to another object behind it. Focus on the object for a few moments then shift your focus back to your finger. Do this exercise for about two minutes. This helps strengthen the muscles around your eyes and improve your sight.
- Focusing exercise #2
This exercise is similar to the previous one. Again, make sure you are sitting comfortably. Just like with the previous exercise, extend your arm and hold your index finger up. Focus on it. Move your finger slowly towards your face, while maintaining focus, until it gets about ten inches from your face. Now move your hand away from your face, while still focusing on your finger. Repeat several times and do perform regularly to improve your sight.
While not exactly an exercise, this can still help you relax your eyes. A great time to try palming out is while watching TV or working on the computer. Take a little break and site in a chair in front of a table. Place your elbows on the table, bending slightly forward. Inhale deeply a few times. Fold your palms in a cupping gesture. Place the cupped hand over your eyes, and place them so that your fingers touch your forehead and the heel of your hand touches no your cheeks. Apply no pressure. Cup the eyes just enough, making sure you can still blink. Continue taking deep breaths. Rest your eyes for a while like this and you will find yourself feeling refreshed and relaxed.
- Apply some pressure
This is a great exercise to help relax the eye muscles. Use it to relieve stiffness and fatigue from the eyes. It also helps you relax better. Make sure to sit down in a comfy chair and close your eyes. Start by applying light pressure around your eyes with your fingertips. Curl your fingers just enough to bring all four fingertips in alignment. Place your curled fingers just above the eyebrow. Position the fingertips so that the index fingers touch the inner ends of the eyebrows. Gently press down on that area and slowly move your fingers towards the outer part of the brow (towards the temple). Repeat the movement, this time going back. Do about 10 repetitions of the massage and you will feel more relaxed.
- Wash your face!
Finally, never skip on washing your face in the morning and before going to bed. Washing your face means cleaning the eyes too, both after you wake-up and before you go to sleep. It’s best to use lukewarm water. Make sure to do this in winter at least, as cold water may dry your eyes out. You can use drinking water for this routine. Splashing your eyes with some water will eliminate any dirt or dust and will keep them moisturized.
How to keep up eye hygiene and protect your eyes
There are many things you can do to properly take care of your eyes.
– An obvious one is to avoid sitting too close to screens, or better you try to avoid them as much as possible.
– If you do have to use a screen, make sure to take regular breaks.
– Protect your eyes from environmental effects like harsh sun rays, dust and winds by wearing sunglasses outdoors.
– Whenever you go swimming, wear goggles. Chlorine in pools, dirt, and salt in lakes and seas can all harm your eyes.
– Always work in well-lit areas.
– Perform the above-mentioned exercises regularly.
– Avoid dry eyes by using eye drops.
There are many components to consider when it comes to properly taking care of your eyes and improving your vision. Diet, exercise, and hygiene are only some. The health of our eyes depends on a number of nutrients including vitamins A and C, omega-3 fatty acids and many others. Keeping your diet full of fresh fruits and vegetables, especially the ones we mentioned in the article, will help you in improving and preserving your eyesight. In addition to these foods, you can also add turnips, kale, sweet potatoes, peppers and mustard leaves to your diet for additional help. Make sure to eat well and fresh, as this will keep your sight sharp and your eyes healthy.
Exercise is another important part of maintaining your eyes. Regularly exercising your muscles enhances blood circulation and improves vision. Keep in mind that patience is key. You’ll need to put in the work to see results.
All of these tips can help improve your eyesight and lower your eyeglasses prescription, you cannot entirely eliminate your sight problems. Eyeglasses or contact lenses are a must if you have problems with your eyes. It may be bothersome to wear them all the time as spectacles hide your face, but it’s worth it in the long run. Avoiding to wear them can cause your sight to become worse. So, keep all our advice in mind, eat healthily, exercise often, wear your prescribed glasses regularly and in a few months, your eyesight will improve!
So, what was that number again?
The right answer is 70. Hope you got it right.
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