Sight is one of the most important senses so you should do everything possible to make sure your eyes stay healthy for as long as possible. There are many practical steps you can take in diet, lifestyle and treatment to improve and protect your vision.
Steps
Method 1 of 4: Strengthen Eyesight with a Nutritious Diet
Step 1. Increase your lutein consumption
It is a substance of natural origin which is also called the vitamin of the eyes. Taking up to 12 mg per day can help slow the progress of age-related macular degeneration and other visual disturbances. The list of foods rich in lutein includes:
- Leafy vegetables, such as kale, broccoli and spinach which contain a good dose of it;
- Fruit, especially oranges, grapes and kiwis;
- Pumpkin and courgettes;
- Alternatively, you can take a lutein supplement. It must be a specific supplement and not a simple multivitamin that contains a very small dose of this nutrient. However, keep in mind that the body absorbs lutein from food more effectively than it does from supplements.
Step 2. Include omega-3 fatty acids in your diet
These essential fatty acids can slow down macular degeneration, prevent the onset of cataracts and lessen the symptoms of dry eye syndrome. Omega-3s are present in high concentrations especially in fatty fish, especially sardines and salmon. They are also contained in tuna, mackerel and oysters.
If you don't like fish, you can buy a fish oil supplement to increase your consumption of these important fatty acids
Step 3. Provides the body with the right amount of vitamin A
It helps improve night vision, thus preventing the onset of hemeralopia (also known as "night blindness"). There are many foods rich in vitamin A, including for example:
- Carrots, which over time have earned the nickname of the main ally for vision health since they are rich in vitamin A;
- Sweet potatoes;
- Eggs which also contain lutein and can be easily included in the diet throughout the year to strengthen eyesight.
Step 4. Vitamin C is also important
It can help you prevent the onset of cataracts and macular degeneration. These foods are among those that contain the most:
- Oranges (eat fresh or squeezed fruit instead of buying packaged orange juice to avoid added sugars)
- Yellow peppers, a big one is enough to guarantee you 500% of the recommended daily dose;
- Dark green vegetables, such as cabbage and broccoli in which vitamin C is present in high concentrations, so a portion a day is enough to meet the daily requirement;
- Berries, including blueberries, strawberries, blackberries and raspberries which are all excellent sources of vitamin C.
Step 5. Add zinc rich foods to your diet
This mineral stimulates the production of melanin, a pigment that helps protect the eyes and slow down the evolution of macular degeneration. There are many zinc-rich foods that you can include in your diet:
- Molluscs and crustaceans, such as lobsters, shrimps and oysters, contain plenty of them;
- Leafy greens are an excellent source of zinc as well as lutein;
- Nuts, including walnuts, almonds, peanuts and cashews, which you can eat when you feel like snacking between meals;
- Lean cuts of red meat to be eaten in small quantities.
Method 2 of 4: Strengthen Eyesight by Improving Lifestyle
Step 1. Protect the view in front of the computer
In this digital age, many people spend several hours looking at their computer or mobile phone screen and this can cause serious damage to their eyesight. To learn more about protecting your eyes in front of your computer and treating vision problems, read this article.
Step 2. Maintain a healthy weight
Adopting a healthy diet offers several advantages including that of guaranteeing the body all the nutrients it needs to keep its eyes healthy and prevent diseases related to being overweight, such as diabetes which is the main cause of blindness in adults. Talk to your healthcare provider to determine what your ideal weight is, then use diet and exercise to gradually get closer to that goal.
Step 3. Don't smoke
Smoking can cause a variety of eye disorders, including cataracts, macular degeneration, and damage to the optic nerve. It can also cause diabetes which in turn deteriorates vision. If you are a smoker you should quit, but if you don't smoke make a commitment not to start.
Step 4. Protect yourself with sunglasses
Ultraviolet rays can increase the risk of onset of cataracts and macular degeneration. Invest in a good pair of sunglasses that block 99-100% of ultraviolet rays and always wear them on sunny days. Make sure the lenses are certified by the quality control bodies.
Step 5. Take care of your contact lenses
When dirty they can damage the eyes and even cause inflammation that could lead to blindness. By taking care of your lenses properly you can protect your eyes from potential damage.
- Wash your contact lenses after each use with the cleaning solution recommended by your eye doctor.
- Handle the lenses with perfectly clean hands to avoid the transfer of bacteria. Wash them with a mild, unscented soap, otherwise you could contaminate them with chemicals and synthetic ingredients that are potentially irritating to the eyes.
- Put on your make-up after applying your lenses and remove your make-up after taking them off.
- Do not sleep while wearing contact lenses, unless they are designed for prolonged use.
Step 6. Wear safety goggles when using potentially dangerous tools or chemicals
Splinters or splatters could seriously damage your eyes, so you should protect them with appropriate goggles whenever you handle any tools or unusual substances. It is an indispensable precaution to safeguard vision.
The glasses must be closed on all sides to effectively protect the eyes
Step 7. Get eight hours of sleep
While you sleep your eyes have a chance to rest and lubricate. After sleep they will be toned up and ready to face the day.
Method 3 of 4: Strengthen Eyesight with the Eye Exercises
Step 1. Ask your ophthalmologist for information
While there is still no firm evidence that eye exercises improve vision, some experts have started prescribing them to patients with certain ailments. Problems include difficulty focusing, amblyopia (lazy eye) and squint. Ask your ophthalmologist if there are any useful exercises in your case that you can combine with those listed below.
Step 2. Blink for a few minutes
While blinking isn't exactly an exercise, it's essential to keep your eyes healthy. Most people do not blink a sufficient number of times while working at the computer or watching television, as a result of which their eyes become dry and fatigued. From time to time, look away from the screen and blink every 3-4 seconds for a period of 2 minutes. This repetition lubricates the eyes and treats the symptoms of fatigue.
Step 3. Draw an eight with your eyes
Drawing pictures with the eyes helps strengthen the eye muscles and can improve vision.
- Start by drawing an eight with your eyes.
- When you get used to drawing it in one direction, reverse the direction.
- Then try to mentally flip the eight, turning it into the symbol of infinity. Also draw this figure first in one direction and then in the other.
- When you are fed up with this shape, you can try to draw others.
Step 4. Toggle depth of field
Focus on a near object and then on a distant one, then repeat to teach the eyes to maintain focus when you gaze at objects at different distances.
- Place your index finger about 10 '' away from your face, then focus on it.
- Now move your gaze to an object about 6m away.
- Move your eyes by shifting your attention from object to object every few seconds for a period of three minutes.
Step 5. Focus your gaze on your hand as you bring it closer to your face
This exercise trains the eyes to maintain focus on approaching objects.
- Place your hand in front of your face with your arm fully extended, then lift your thumb and focus on it.
- Slowly bring your thumb towards your face until it is 7-8cm away, trying to maintain focus.
- Then extend your arm again without taking your eyes off your thumb.
Method 4 of 4: Strengthen the Eyes with Medicine
Step 1. Schedule regular visits to the ophthalmologist
You should have your eyes checked at least every two years. Your eye doctor will do a general examination to see if there are any issues that could jeopardize the quality of your vision. It is very important to diagnose diseases such as cataracts and macular degeneration in time and to start the necessary treatments immediately. If you visit regularly, you may find that you need to use corrective lenses and in addition your doctor may give you suggestions for correcting your lifestyle in order to safeguard your eye health.
Tell your eye doctor about your health problems, even if they apparently have nothing to do with your eyes. Problems like high blood pressure or diabetes can affect vision, so it's important that your doctor has a full picture of your health condition
Step 2. Read the directions that accompany the medications
Some medicines cause side effects or can negatively interact with others and affect vision. If you notice a sudden change in your vision and are taking medications, talk to your doctor or pharmacist. The problem could be related to a side effect or an interaction that you were unaware of.
Step 3. Ask your doctor to prescribe eye drops
If you have a chronic eye disorder or are often inflamed, you may find relief by using medication. For problems like dry eye syndrome, cyclosporine-based eye drops could be used to stimulate tear production. Explain your symptoms to your eye doctor in detail to help them find the right product.
Step 4. Consider laser surgery
The LASIK technique is used to reshape certain parts of the cornea. After the operation, the eye has less difficulty focusing and vision improves. A very high percentage of patients operated with the LASIK technique have obtained benefits, but unfortunately it is a very expensive operation and the results may not be permanent. Talk to your eye doctor to find out if it can be a viable solution for you.
Warnings
- Always consult your doctor before making any drastic changes to your diet or lifestyle or applying any products to your eyes. Without her supervision and the right directions, you could damage your eyesight.
- Respect the directions for use of food supplements. Taken in the correct doses, certain nutrients are beneficial, but can become harmful if abused.
