Food
You may have heard a million times how important it is to eat right. Eating a healthy diet with lots of fruits and vegetables can seriously improve your eyesight, or at least stop it from getting worse. What foods can help your eyes?
Lutein and zeaxanthin are not produced naturally in the body. To reduce the risk of cataracts, you should get these antioxidants from your diet. Dark green leafy greens (kale, spinach) will help increase the amount of lutein and zeaxanthin in your body and protect your retina. Eat at least one cup of greens a day.
The pigment that makes tomatoes red, lycopene, can also help your eyes. Eating foods with lycopene reduces the chance of eye problems.
– Research has shown that vitamin C can help prevent cataracts. Citrus fruits such as oranges and grapefruits are high in vitamin C. The risk of developing cataracts increases with age, so people over 40 need to add vitamin C to their diet.
– Many people mistakenly believe that citrus fruits contain the most vitamin C, but peppers have much more of it. Eating sweet peppers will help reduce the risk of age-related macular degeneration and slow down natural vision loss.
“Sweet potatoes are not only delicious, they are also high in nutrients like vitamin E. This antioxidant is critical in protecting the eyes from free radical damage and slowing the progression of age-related degeneration.
— This product is rich in omega-3 fatty acids. In addition to improving eye health, they can also help dry eyes. Add extra cold pressed oil to your salad greens.
Zinc helps the eyes function properly. Pistachios and other nuts, such as almonds and cashews, are high in zinc, so add them to salads, cereals, or as a snack. But choose unroasted nuts without salt, sugar or other additives.
It is also good to take vitamin complexes for vision, combining them with proper nutrition.
Holidays
Eye health directly depends on the amount of sleep and breaks during the working day. Of course, it is impossible to sleep at work, but the eyes should rest at least several times a day. If you work at a computer, your eyes are under a lot of strain. Take 10 minute breaks for every hour you spend in front of a screen. Just close your eyes for a minute or get up and walk around. Focus on something other than the computer screen.
You can also rest your eyes by following the 10-10-10 rule. This means that you have to look at something 10 meters away for 10 seconds every 10 minutes you spend working on your computer.
Also, don’t forget about 7-8 hours of sleep. This is incredibly important for the health of your eyes. If they are well rested, you will notice that they will be in much better condition. Try resting your eyes and see the results.
Eye exercises
One of the fastest ways to improve your eyesight is to do eye exercises daily. They are designed to strengthen the eyes and improve vision. Exercise can even eliminate the need for contact lenses or glasses! But the most important thing is to do it regularly and without gaps, otherwise there will be little point in studying.
Rub your palms until you feel warm, and then place them over your eyes. Hold your hands over your eyes for 5-10 seconds, then repeat. Do this every time before exercising.
Do you remember when your parents forbade you to roll your eyes as a child? It turns out that this is a very good eye exercise! Roll your eyes up without straining your eyes, then look down. Perform up and down movements 10 times. Now look right and left, also 10 times. Then look diagonally, and then move your eyes around counterclockwise 10 times and 10 times clockwise.
Take a pen and hold it at arm’s length at eye level. Focus on the tip of the pen and bring it close to your eyes. Stop 5-8 centimeters from your face, then move the handle away from you. Do the exercises slowly without losing focus. Repeat 10 times.
Massage your eyes after your workout. First massage the temples with your fingertips, then go to the brow area and under the eyes. When you have finished exercising and massaging, cover your eyes again with warm hands.