Our eyes are vital sources for taking in information. 80% of all impressions are perceived by your eyes. Now, our life styles and technology is destroying our vision greatly. We get eye strain due to our work environment that entails staring at screens for hours. This excessive use of computers and smart phones is what leads to weak eyesight, blurred vision and deterioration in overall health. Here are a list of tips to reduce eye fatigue and improve eyesight:
Exercise:
To relax your eyes, the following exercises are considered promising ways to improve your vision and strengthen your eye muscles.
1- Palming:
Covering your eyes with your palms does not only reduce tiredness but releases some stress by giving you a short break from your dreary routine.
2- Blinking:
You will feel immediate relief if you blink your eyes rapidly for about ten seconds. This will prove valuable for soothing dry, itchy, and tired eyes.
3- Roll your Eyes:
Rolling your eyes for two minutes, first clockwise then anti-clockwise, will relax your eye muscles and improve your vision.
4- Focus:
Focusing on a nearby object then shifting your vision to a distant object and focusing it again, will improve your concentration power and strengthen your eye muscles.
Other useful natural tips:
Eat right:
Protect your eyes by eating healthy. In order to have optimal vision, one needs an adequate intake of various nutrients such as:
- Vitamins A, C, E, and minerals like copper and zinc.
- Antioxidants, including beta-carotene and lutein, to protect your eyes from sun damage. Dark, leafy, green vegetables, egg yolks, sweet potatoes, and carrots are rich sources of antioxidants.
- Foods rich in sulfur, cysteine, and lecithin prevent eyes from cataract formation. Garlic, onions, and capers are some sources.
Get enough sleep:
Get plenty of sleep as sleeping allows your eyes to rest, repair, and recover. Insufficient rest may cause weak eye sight.
Avoid smoking and alcohol:
Smoking can lead to numerous health issues including cataract formation. Smoking and excessive alcohol intake may cause optic nerve damage. So, avoid these two to maintain a 6/6 vision.
Wear sunglasses outside:
Ultra-violet rays from the sun increase the risk of eye damage. One should always wear goggles when going out to protect their eye muscles from straining.
Take care of your contacts:
If you wear contact lenses, you need to be very careful as dirty lenses can lead to vision impairment. Always wash your hands before placing your lenses and use them for the prescribed time only as extended use can be harmful.
Get enough key vitamins and minerals
Vitamins A, C, and E, as well as the mineral zinc, contain antioxidants that can help prevent macular degeneration. It’s a condition in which the macula — the part of the eye that controls central vision — deteriorates.
Food sources for these important nutrients include a variety of colorful vegetables and fruits, such as:
- carrots
- red peppers
- broccoli
- spinach
- strawberries
- sweet potato
- citrus
Foods rich in omega-3 fatty acids, such as salmon and flaxseed, are also recommended for better eye health.
Learn your family’s eye health history
Some eye conditions are hereditary, so being aware of eye conditions that your parents or grandparents had can help you take precautions.
Hereditary conditions include:
- glaucoma
- retinal degeneration
- age-related macular degeneration
- optic atrophy
Understanding your family history can help you take early precautions
Have regular eye exams
Most people wait until they experience eyesight problems to get eye exams. Sometimes, that can be too late. Getting eye exams early can help diagnose problems before they become severe. In fact, most vision defects can be corrected when detected early.
Regular vision exams can help by:
- Adjusting prescriptions for corrective lenses: Vision changes with time and the eyeglasses that were once the best diopter might be damaging your eyes now.
- Check alignment: Sometimes turned or crossed eyes can cause strain on eye muscles. Your eye doctor can help diagnose this issue early to avoid causing further damage to your eyes.
- Eye tone: Eye tone changes with age and a corrective lens can bridge any defects.
- Retina exam: Blood vessels present in the retina can be signs of diabetes. Eye exams can reveal more health issues beyond vision.
Create eye-friendly surroundings
Plenty of things that surround us everyday can be bad for the eyes. For instance, sitting for long periods of time in front of a computer, getting swimming pool chlorine water in your eyes, using dim lighting when reading, and fluorescent lights can degrade your vision. Look out for these conditions and do all you can to reduce exposing your eyes to them.
In case of red, itchy eyes our ophthalmologists are here to identify the problem and suggest the best ways to get rid of it. Eyes are sensitive organs and ignoring any eye issue may lead to vision problems. So, in order to avoid any serious issue, consult our specialists. You can book an appointment with eye specialist in Rawalpindi, Karachi and Multan through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT doctor for your health concerns.
