Wednesday, September 21, 2016

4 Tips to Improve Eyesight

Tips to Improve Eyesight

By Arlene Gentallan

Tips to Improve Eyesight
Tips to Improve Eyesight


        Our eyes is our window to the world. Through it, we see, we explore, we live. But if you're not one of those individuals fortunate enough to have 20/20 vision, you may ask...is there a way to make your eyesight better?



1. Follow the 20-20-20 rule

        Did you know that eye muscles is the most used muscle? Your eyes deserve some rest too... Every 20 minutes of computer use, rest your eyes by looking at something 20 feet away for 20 seconds.

        Remember the 20-20-20 rule so you won't end up with tired eyes!



2. Eye strengthening exercise


        It's not just your arms and legs needing good ol' exercise...your eyes need them too. Although there is proof that eye exercise can increase visual acuity, it can improve your focus, relax, and strengthen your eye muscles.

Close your eyes
Squeeze your eyes shut for about 5 seconds. Open your eyes and let it relax for about 5 seconds. Repeat this for about 5-10 times.

Palming
Rub your palm until it feels warm, then press each palm lightly into each of your eyes. Once you're no longer seeing floaters, you may remove your palm from your eyes.

Blinking
Blink every 3 seconds for about 2 minutes.

Trace figure eight
Imagine a big number 8 approximately 10 feet away from you. Trace the number 8 slowly with your eyes for about 2-3 minutes. Trace it the other direction for about 2-3 minutes.

Directional eye movement
Move your eyes from side to side.
Move your eyes up and down slowly.
Make a circular motion with your eyes (counterclockwise, the clockwise).
Move your eyes diagonally.

Zooming
Stretch your hand in front of you and make a "thumbs up" sign. Focus your eye on your thumb as you slowly move it towards your nose until your vision of your thumb doubles. Maintain your focus on your thumb as you slowly outstretch your hand. Rest your eyes by looking into another object for about 15 seconds. Repeat the exercise for about 5-10 times.

To improve your eye accommodation...
Focus on an object 10 inches in front of you for about 15 seconds. Then, focus on something about 20 feet away for 15 seconds.



3. Healthy Eating


Lutein & zeaxanthin

        Lutein and zeaxanthin are carotenoids antioxidants found in the macula (point of highest visual acuity) of the eye where they serve a protective nature against damaging effect of sunlight. Lutein and zeaxanthin reduces risk of age-related macular degeneration and cataract.

        Food rich in lutein & zeaxanthin includes:
  • Broccoli
  • Cantaloupe
  • Carrots
  • Collards
  • Corn
  • Dark leafy vegetables
  • Eggs
  • Green peas
  • Kale
  • Orange
  • Papaya
  • Parsley
  • Romaine lettuce
  • Spinatch
  • Squash
  • Tomatoes
  • Turnip greens
  • Zucchini
Lutein is also an anti-inflammatory, anti-cancer, antihypertensive, and antidiabetic.


Vitamin A

        Vitamin A is essential for good eyesight. It is an important compenent of light-sensitive proteins called "rhodopsin" in the dones of the retina responsible for night vision. Vitamin A also maintains healthy cornea and mucous membranes.

Retinol (animal sources) & Beta carotene (plant sources)

        "Retinol" is vitamin A from animal sources while "carotenoid" is from plant sources. Beta Carotene is a antioxidant carotenoid from plant sources that has to be converted by our body to retinol.

        Be warry, when taking supplement because excess retinol (vitamin A) is toxic to the body. Excess beta carotene can cause yellowing of the skin and increase the risk of developing lung cancer among smokers.

Retinol rich foods includes:
  • Eggs
  • Liver
  • Milk
  • Salmon
  • Vitamin A fortified foods such as margarine

Beta carotene rich foods includes:
  • Apricots
  • Asparagus
  • Broccoli
  • Carrots
  • Grapefruit
  • Kale
  • Onions
  • Paprika
  • Parsley
  • Peas
  • Peppers
  • Plums
  • Pumpkin
  • Spinach
  • Squash
  • Sweet potatoes

Fun fact: ...or horrible fact: If you eat a polar bear's liver...it may just be your last meal. Polar bear's liver contains high amounts of Vitamin A leading to death by toxicity.



4. Allow yourself to recover

        Make sure you are getting 8 hours of sleep per day. Enough sleep is important for the sound functioning of your body. It allows your body to recover.



Related Article: 

        14 Facts How Light destroys your Eyes
        8 Tried and Tested Home Remedies for Dry Eyes