The Best Tips for Eye Health and Maintaining Good Eyesight
Thanks to vision, a person receives 95% of information about the surrounding reality. Therefore, it is very important to protect the eyes and vision, especially with age. Doctors told how to do it as efficiently and correctly as possible.
Why vision deteriorates
Let’s start with the intraocular causes of visual impairment. First of all, this is such an age-related change as a cataract – clouding of the lens. Changes occur in the very substance of the lens, it becomes cloudy and does not transmit light to the retina. At a young age, cataracts are usually the result of injuries, eye diseases. Sometimes it can be a complication or side effect of taking medications.
According to doctors, chronic stress causes the body to release the hormone cortisol. It affects all organs and systems of a person, including vision: the work of the oculomotor muscles is disrupted, the blood supply to the retina is reduced, dry eyes occur. In one of the worst cases, glaucoma may develop. The negative impact of stress is exacerbated by a sedentary lifestyle. Energy finds no other way out and is directed to the production of cortisol, thereby maintaining its high concentration.
Vision may also deteriorate due to diseases of the cornea. These are injuries, inflammatory and dystrophic processes, in which there is pain in the eye, the inability to look at the light and other symptoms.
Speaking about the impact of gadgets on vision, experts explain that our eyes are more accustomed to perceive the reflected radiation of sunlight or artificial light during our lives. This eye-friendly environment is disrupted when people stare at the glowing screens of their devices. As a result of such long exposure, retinal dystrophy may develop.
Also, the human eye is designed to constantly switch and scan objects at different distances. And “sticking” for several hours in the same gadgets or books, people keep them at a close distance from the eyes, which increases the tension of the ciliary muscle and causes visual fatigue. The impact of gadgets on vision is especially dangerous for babies from one to five years old. For them, the total time in front of the screens should not exceed one hour a day.
Symptoms that indicate a computer vision syndrome:
- Decreased visual acuity, often in both eyes;
- At times, the vision becomes “blurred” and returns to normal after active blinking or palming;
- It becomes difficult to quickly focus the gaze from near to distant objects and vice versa;
- Double vision;
- Increased sensitivity to light;
- White or black spots begin to appear before the eyes;
- There is a high fatigue of the eyes and the whole organism as a whole;
- There is pain in the eyeballs, redness, feeling of dryness and itching;
- The number of headaches increases, and at the same time the ability to concentrate decreases.
To minimize the negative impact of working at a computer on vision, the monitor must be placed at a distance of 50-75 cm from the eyes and below their level by about 20 degrees. Glare on the screen should not be. The correct position of the body during work: the feet are on the floor, the arms are on the table bent at the elbows at an angle of 90 degrees. The maximum time spent on the computer should not exceed four hours per day.
What supplements will help maintain visual acuity
Studies by scientists have shown that regular consumption of foods containing vitamins that are beneficial for the eyes improves vision by 7-20%.
Vitamins for the eyes:
- Vitamin A is extremely important for vision, as it is an integral part of the retinal pigment and is necessary for any disorders. The daily requirement of vitamin A for an adult is 1.5 mg. It is found in egg yolks, apricots, beef or pork liver, fish oil, butter, carrots, bell peppers, avocados, pumpkin, spinach, sorrel and cabbage.
- Vitamin C is the main protector of blood vessels. And the condition of the eyes is primarily associated with blood vessels. The daily value of vitamin C for an adult is 100 mg. It is found in blueberries, any citrus fruits, apples, cranberries, red peppers, sea buckthorn, black currants, mountain ash, white cabbage, cherries, rose hips, parsley and sorrel.
- Vitamin E is a strong antioxidant that reduces the risk of premature aging of eye tissue, the appearance of dystrophic changes in the retina and iris, and also resists the threat of eye tumors. The daily dose is contained in 50-100 g of hazelnuts, Brazil nuts or one tablespoon of crushed wheat and rye germs.
- Zinc – its deficiency increases the likelihood of developing cataracts. It is also of great importance in the process of assimilation of vitamin A by the body and prevents the aging of the lens. Therefore, it is very useful to consume foods containing it daily – pumpkin, liver, brains, fish.
How to keep your eyes healthy with exercise
Today many candidate and doctoral works confirm the effectiveness of gymnastics for the eyes to maintain their health. The doctor listed the most effective exercises.
- You need to look at the bridge of your nose and hold your gaze in this position for four seconds. After that, you should look relaxed, for example, out the window – about six seconds. You need to repeat this exercise four to five times.
- Without turning your head, you need to look to the left as far as possible and fix your eyes for about four seconds. Similarly, you need to look to the right, down and up. Each cycle will have to be repeated three to four times.
- Try to “draw” a circle with your eyes, drawing a line clockwise, and then look out the window into the distance. The second part of the exercise involves similar actions, but you will need to “draw” the circle in the opposite direction. It will take three to four repetitions.
- Blink rapidly for 10 seconds and then close your eyes for two to three seconds. The second time blink quickly for a minute. Then also close your eyes for a few seconds, and then look into the distance into the window. The exercise should be repeated two or three times.
- “Palming” exercise will help relieve tension from the eye muscles. Sitting at the table, rub your palms until a pleasant warmth appears. Then cover your closed eyes with your hands so that the fingers are on the forehead, and the bases of the palms are on the cheekbones. At the same time, there should be no pressure on the face. You should sit like this for about five minutes, imagining a black canvas or black objects. The main thing is that light glare does not get into the eyes. Pleasant music will help to achieve the most calm state. At the end of the exercise, you first need to remove your hands from your face and only then raise your eyelids so that your eyes gradually get used to the light. It is recommended to repeat this method four to five times a day.
- “20-20-20” rule for those who work a lot at the computer: every 20 minutes you need to take a break of at least 20 seconds. During such a rest, you should keep your eyes on objects located at a distance of at least six meters.
How to keep your eyes healthy in winter
The need for special eye care in winter is not new to many. And recent research on dry eye syndrome and blurry vision has confirmed this. Temporary blurred vision is much more common in winter, and this increases the chances of problems caused by the effects of dry eye syndrome.
Dry eyes occur in winter when the air is cold and less humid. Since a drier atmosphere evaporates moisture from the tear film that normally covers and protects our eyes, irritation often occurs that, in some extreme cases, leads to dry patches on the cornea. These dry patches can lead to image distortion, which gives us temporary blurred vision.
Below are the five helpful tips to keep your eyesight healthy in winter:
- Use eye drops to keep your eyes moist. The right choice of eye drops is of great importance, so it is better to purchase eye drops at a pharmacy.
- Use a humidifier. Humidifiers at home are great for balancing moisture levels in the air. This helps prevent winter dry eye problems and blurry vision and can also improve the overall health of the entire family.
- Add fish to your diet. It will improve the work of the coccygeal gland, which is responsible for the production of your tear film. Eat more oily fish such as salmon, tuna, trout, sardines or anchovies in your menu, or take an omega-3 supplement.
- Get indoor plants. If you don’t want to invest in appliances that humidify the air, the most natural way to control the level of humidity in the air would be houseplants. They help purify the air in your home, and in addition, they organically release moisture throughout the day, so the microclimate will always be in order.
- Use hypoallergenic eye makeup. The eyes can become very sensitive in winter if they are dry. Do not further irritate them with harsh chemicals. If it is impossible to completely abandon eye makeup, then use mild formulas and natural remedies.
It is important to visit an ophthalmologist on time
Most importantly, visit specialists regularly and have your eyes checked. Unfortunately, many eye diseases occur without symptoms, so often the treatment takes place already at advanced stages.
Signs to look out for:
- Blurred vision, especially at dusk;
- Dryness, burning, redness and pain;
- Frequent headaches, especially in the area close to the forehead and eyes. This usually indicates inflammation.
A visit to an ophthalmologist is a fairly quick procedure that allows you to immediately notice the development of any eye disease. Remember that eye pathologies in the early stages are successfully and completely cured. In addition, regular check-ups allow you to choose the right medications for vision correction. Never self-prescribe medications, as many types and combinations of medications, on the contrary, can negatively affect eye health due to side effects.
If your doctor has advised you to wear glasses, do not neglect them in any case. Wearing glasses does not lead to vision deterioration but rather reduces the load on the eye muscles and creates more comfortable conditions for the eyes. If you wear contact lenses, remember to take good care of them and change them regularly.
Home remedies to improve eyesight & tips for eye care
Eye treatment with medicinal plants must be agreed with an eye doctor.
Many people are familiar with various vision problems. For some people, these are serious pathologies. For others, they are small, for example, an occasional blurry vision. There are many reasons for such difficulties. These are age-related disorders, and problems with the blood supply to the cornea, and chronic eye muscle tension, etc.
So, first of all, you need to adjust your diet. In order to help the eyes, you should add foods rich in vitamins to your daily diet. For example, vitamin A is found in excess in carrots, liver, apricots, and spinach. B vitamins can be found in dairy, organ meats, and whole grain breads. Vitamin C is abundant in vegetables, fruits and berries, and E can be obtained by eating vegetable oils (preferably unrefined), wheat germ and peas.
Various juices are very good for vision correction – berry, vegetable, herbal. Naturally, blueberries are the leader in this area. It can be used in the form of drops, decoctions and juices. The only thing to remember is that only fresh blueberries should be used. Those drops should be freshly prepared, juice squeezed just before use. Take a few berries – fresh or thawed – blueberries and squeeze them through cheesecloth. You can dilute the juice with distilled water. If you want to make drops, the principle is the same. Only dilute freshly squeezed juice with water in proportions of 1: 2. Bury 1-2 drops 1 time per day.
You can drink juice from nettles and apples, prepared in a ratio of 1: 1, to improve vision. Also an excellent remedy is a drink made from chicory, parsley, celery and carrots. Each ingredient should be taken 30 g, mixed and drunk 1 time per day.
Another popular remedy for restoring vision is parsley. To prepare a remedy, take parsley root and pass it through a meat grinder. Then add honey and some lemon juice to it. It is necessary to take such a remedy for 1 tsp. 60 minutes before meals.
Water procedures are very important as a preventive measure. Eyes require thorough cleansing and various baths. An excellent tool for bringing the eyes into tone is contrasting lotions. For them, you will need 2 containers with hot and cold water, as well as cotton swabs. First, dip them in hot water and apply to your eyes for 1-2 minutes. Then repeat the procedure, but already using lotions with cold water. Change cotton swabs of different temperatures 3-5 times. But remember that you need to finish with cold water.
An effective remedy is eye fitness. Its implementation is quite simple and does not take much time. Start physical exercises for the eyes with a preliminary warm-up. To do this, warm your palms together and place them on your closed eyes. The fingers should be closed and slightly crossed on the forehead. The correct execution of this exercise should lead to the fact that the access of light to the eyes will be completely blocked. Their complete relaxation will be indicated by the absence of points in front of the eyes – there should be complete blackness. Then the hands should be removed. Open the eyes for 1-2 minutes after that – gradually and slowly.
Also, there are excercies for the visual muscles, various rotational movements, intense blinking, etc. Exercises should be performed 6-8 times. Finishing the gymnastics is the same as it started with – with an exercise to relax the eye muscles. Such a fitness complex will help you keep your eyesight acute for a longer time.
To keep your eyesight good, especially if you are actively working at the computer, follow a number of recommendations. First, close your eyes often for a few minutes to give them a chance to rest. Secondly, turn off the monitor when you are not working, but just sitting at your desk.
Category: Eye Care
Tags: eye care, eye diseases, eyes health, ophthalmology