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 naturally 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 and decrease 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 naturally. 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. 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. 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.
10. 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 once you information about the family history.
11. 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.
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. Amla (Indian Gooseberry)
Amla helps to boost immunity and strengthen eyesight. Daily consuming amla helps to improve eyesight naturally. It also decreases itching and redness in the eyes.
2. 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.
Beef 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.
Broccoli is a perfect food for your eyes. This helps to improve eyesight naturally at home. It protects your eyes and helps to prevent any oxidative or photodamage.
Carrots have vital nutrients like antioxidants and vitamin A. It helps to control damages and inflammation to your eyes.
6. Citrus Fruits
Citrus fruits like berries, oranges, etc. are a good source of vitamin C. They are excellent immunity boosters. This helps to keep the good health of blood vessels in the eyes.
7. Dairy Products
Dairy products have a good amount of calcium, vitamins, and zinc. It helps to protect the cornea, and improve vision.
8. 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.
Eggs are rich in vitamins and amino acids. It protects against dry eyes and blindness. Eating eggs help to improve eyesight naturally.
10. Fatty Fish
The fatty fish have vital nutrients of omega-3 fatty acids. It reduces inflammation and boosts immunity and brain functioning.
11. Leafy Greens
Leafy greens are rich in vitamins, iron, minerals, and zinc. They have anti-inflammatory and antioxidant properties. This prevents macular degeneration and cataracts.
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.
Papaya has essential vitamins that are beneficial to improve eyesight naturally. It helps to protect your eyes from deteriorating and boosts your eye health.
Pumpkin is a good source of iron, vitamins, dietary fiber, and magnesium. All these vital nutrients are important for sharper vision.
15. Red Bell Pepper
Red bell pepper is rich in nutrients essential for improving eyesight. They help to prevent oxidative damage. It also protects the eyes from some eye diseases.
16. Sunflower Seeds
Sunflower seeds are rich in proteins, healthy fats, and vitamins. They are well-known for keeping the eyes clean and reducing inflammation.
17. Sweet Potato
Sweet potato helps to improve eyesight. It consists of antioxidants that remove toxins and decrease inflammation.
18. Whole Grains
Whole grains have high nutrients like vitamins, dietary fiber, and minerals. These all are beneficial for good eye health.