Many people experience eye problems, such as blurriness, trouble focusing or having issues in low light. Thankfully, there are some natural ways you can help improve your eyesight at home without any invasive procedures.
This blog will give you some helpful tips and information about foods and supplements you can use to improve your vision.
How to Improve Your Eyesight?
Vitamins and Minerals
One of the most critical and accessible things to improve your eyesight is getting enough vitamins and minerals. The primary vitamins to look out for are A, C, and E, which, together with the mineral zinc, contain important antioxidants that can help prevent macular degeneration. This is a condition in which the macula, part of the eye controlling central vision, deteriorates.
Carotenoids
These also are some other nutrients that can help improve eyesight or prevent deterioration. Among these nutrients are lutein and zeaxanthin, found in the retina. These carotenoids help protect the macula by improving the pigment density in that part of the eye while absorbing ultraviolet and blue light.
Take Supplements
Not all vitamins and minerals can be obtained in the required doses by diet alone. So carefully formulated supplements can help you get the required nutrition to help you with your eyesight.
Exercise
Exercise and keeping a healthy weight can improve more than just your waistline. Type 2 diabetes, a disease that is more common in overweight or obese, people also can affect the blood vessels in your eyes. High blood sugar can damage the walls of your arteries, leading to blood and fluid leaking into your eye from the retina.
Manage Chronic Conditions
Other conditions other than diabetes also can negatively affect your vision. High blood pressure or multiple sclerosis are generally linked to inflammation in your body which can also affect your optic nerve. This inflammation can lead to pain and impaired vision.
Wear Protective Eyewear
Whether at work, during sports, in your spare time or at school, it is critical to protect your eyes with appropriate eyewear if you engage in potentially dangerous activities. Whether it would be chemicals, sharp objects or other foreign objects such as wood shavings or rocks, protective eyewear can protect your eyesight from external factors.
Wear Sunglasses
Wearing sunglasses is one of the most critical steps to protect your eyesight. They help protect your eyes from the harmful UVA and UVB radiation of sunlight, which can lead to eye damage, such as cataracts, macular degeneration or pterygium.
Follow the 20-20-20 Rule
With computer work becoming increasingly prevalent, giving your eyes frequent breaks is vital if you work at a computer for long periods. The 20-20-20 rule is a simple yet efficient way to ease the strain on your eyes. Every 20 minutes, you should look away from your screen and focus your eyes on something 20 or more feet away for at least 20 seconds.
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Quit smoking
Smoking does not only negatively affect your lungs and heart, and many other body parts, but also your eyes. Smoking impacts the blood vessels in your blood and significantly raises the risk of cataracts and macular degeneration. Quitting smoking can have quick and efficient relief and help reduce inflammation.
Check Into Your Family's Eye Health History
A history of eye conditions in your family can be a sign that you might be prone to developing the same. However, being aware of this can help you take precautions early on.
Some hereditary eye conditions include:
- glaucoma
- retinal degeneration
- age-related macular degeneration
- optic atrophy
Keep Your Hands Clean
Your eyes are very vulnerable to infections and irritations, which can affect your vision to varying degrees. Before touching your eyes, always wash your hands to prevent germs or dirt from entering your eyes.
Visit Your Eye Doctor Regularly
Many eye problems can be prevented if they can be diagnosed early on. Regular eye exams by expert doctors can proactively catch diseases such as glaucoma, which don't come with any symptoms, and allow you to treat conditions easier and more effectively.
Stay Hydrated
Dryness is one of the most common eye irritants, so using humidifiers in dry conditions is recommended. Also, ensure to stay hydrated by drinking plenty of water.
Also Read: Blue Lights Damages Your Eyes
What are the Best Foods for Eye Health?
Several foods contain many vital nutrients for good eye health.
Citrus Fruits
Citrus fruits are rich in vitamin C, one of the essential antioxidants for the eye and the rest of your body. These fruits include oranges, lemons, grapefruits and limes.
Fish
Essential fatty acids, such as omega-3s, are part of every cell membrane and play a key role in your body. Omega-3s, in particular, have been found beneficial for dry eye and meibomian gland dysfunction and may also help with macular degeneration.
Nuts
Many nuts are full of proteins, essential fatty acids and fiber, making them a great addition to your diet. Some of them, like hazelnuts or almonds, are rich in vitamin E, an essential antioxidant.
Seeds
Another source of essential fatty acids is seeds. Flaxseeds are rich in essential fatty acids, while sunflower seeds contain plenty of vitamin E. They can be a good alternative for people who don't eat fish but still want to get omega-3s.
Leafy Greens
Leafy greens are another outstanding source of nutrition to improve eyesight. Kale, spinach, and collard greens are chock full with vitamins C and A and contain lutein, an essential carotenoid for the eyes.
And yes, carrots are also good for your eyes, even if they are not green or leafy.
Legumes
If you want to stock up on zinc, then legumes are the right choice and, with that, also an excellent alternative to meat, as they also are packed with protein. Among legumes, lentils are among the healthiest, with a high fiber content and no saturated fat.
Sweet Potatoes
Sweet potatoes contain a variety of nutrients that will help your eye health. Full of vitamins A and C and lutein, they are food for eyesight and a healthier alternative to regular white potatoes.
Eggs
Another eyesight superfood is eggs. They contain vitamins C and E and lutein but also have another carotenoid called zeaxanthin. Combining all these nutrients makes them a great weapon against macular degeneration.
Beef
Beef is rich in zinc, making it an excellent food for improving your eyesight. Zinc has been shown to slow the progression of macular degeneration.
How to improve eyesight naturally at home?
There are a few quick and efficient ways to improve your eyesight at home.
Try and eat a healthy diet rich in vitamins, antioxidants and minerals. These nutrients will naturally help you maintain and improve your eyesight to prevent or combat macular degeneration and reduce inflammation in your body that can contribute to problems with your eyesight.
If you can't obtain enough nutrients through your diet, take supplements. Many supplements are specifically formulated to aid your eyesight, such as Eye Max.
Also, protect your eyes from irritants like UV light, foreign objects, or dryness.
Are there any eye exercises to improve vision fast?
There are no eye exercises that will improve your vision fast. However, they can gradually help with issues such as eye strain or focusing. There are no practical eye exercises for conditions such as astigmatism, myopia, or hyperopia. However, vision therapy has been shown to improve certain conditions involving eye alignment and focusing.
Here are a few basic exercises you can do every day:
Palming
To palm, begin by rubbing your hands together to warm them up. Then close your eyes and place the palm of each hand over the respective cheekbone. Cup your hand over each eye and breathe deeply for five minutes.
Blinking
Many of us spend much time on our computers and phones, and our blink rate slows. This often leads to dry eyes, making them feel tired and gritty. One blinking exercise is to close your eyes, pause for two seconds, then open them again. To stimulate the oil glands responsible for the lubrication of your eye even more, you can squeeze your eyelids tight during the exercise.
Figure Eight
Pick a point on the floor 10 feet away from you. With your eyes, trace an imaginary figure eight. Continue for 30 seconds, then switch directions.
20-20-20 Rule
Especially when working on a digital device for a longer time, our eyes can experience fatigue and dryness. Remember to take regular breaks to remove some of this strain, like with the 20-20-20 rule. For every 20 minutes of near work, look at a target 20 feet away for 20 seconds. You can now return to your near activity.
Best 8 supplements to improve eyesight
Certain deficiencies can cause problems with your eyesight, so ensuring your body can obtain enough to prevent or improve issues is essential. Below are top 8 best supplements to improve your eyesight.
Eye Max
Eye Max is a specially formulated dietary supplement containing a powerful blend of natural ingredients specifically designed to support eye health. It contains lutein, zeaxanthin, and ginkgo biloba needed to improve visual performance, protect eyes from damage, and prevent age-related eye diseases.
Vitamin A
Vitamin A is an essential nutrient for your eyes. It is an umbrella term for a group called retinoids, one of which, retinol, is absorbed by your retinal cells to create a pigment called rhodopsin. The rod cells in your eye use this pigment to enable vision in low light.
Vitamin C
Antioxidants are a crucial element in combating free radicals. These radicals are byproducts of our metabolism, which can lead to oxidative stress if there is an imbalance between free radicals and antioxidants. This stress is responsible for many aging processes, including cataract formation.
Vitamin C is one of the most potent antioxidants that can battle these free radicals and potentially prevent or delay the formation of these cataracts. It also is an essential part of the improvement of macular degeneration.
Vitamin E
Another powerful antioxidant that has been shown to slow the progression of macular degeneration is Vitamin E.
Vitamin B
Vitamin B is another broad term for a whole group of vitamins, many of which have been found to be beneficial to your eyes. Especially folate, B6 and B12 are connected with the reduction of macular degeneration and may delay the onset of cataracts.
Lutein
Lutein is a carotenoid that is related to vitamin A and beta-carotene. It also has been shown to slow the progression of macular degeneration. Additionally, it can filter out blue light emitted by digital devices, which is especially important today.
Zeaxanthin
Zeaxanthin is another potent carotenoid that is shown to reduce the risk of age-related macular degeneration, glaucoma, and cataracts.
Omega-3 Fatty Acids
Long-chain omega-3 fatty acids such as EPA and DHA benefit eye health. High amounts of DHA can be found in the retina of your eye to help maintain the function of the eye. It also plays a vital role in brain and eye development, making it essential for children.
Talk to the Doctor
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Frequently Asked Questions
Can I improve my eyesight?
It is possible to improve your eyesight for specific conditions. However, although no foods or nutrients restore sight, you can help protect your vision from deteriorating and slow down the progression of certain conditions.
How can I improve my eyesight?
Try and eat a healthy diet rich in vitamins, antioxidants and minerals. You can also take supplements to get enough of these essential nutrients. Also, protect your eyes from irritants like UV light, foreign objects, or dryness.
Will eye exercises save my eyesight?
Eye exercise can help reduce the strain and stress on your eyes. Vision therapy has been shown to improve certain conditions involving eye alignment and focusing.
