Every human being is
the author of his own health and disease. This line is so true that one needs
to take care of their own health else they are the one’s responsible for their
own deformity. Being healthy is not just confined to staying fit, following
healthy diet or taking proper medication whenever there is a health issue. We
come across many people who always complain about their vision problems, and
still consider it as an unimportant task to take care at that moment. But in
the due course, it will turn out to be one of the major health issues of your
overall body.
Ocular nutrition is essential to maintain eye
health and vision. It deals with almost each and every individual parts of your
eye like the cornea, macula, pupil, retina, iris, lens, optic nerve and the
vitreous humor.
Aging, dust, genetics, exposure to automobile/
chlorine fumes, continuously straining your eyes by trying to observe the
distant objects or by facing the computer screen for long hours can be some of
the reasons affecting your eyesight. Sometimes ultra violet rays reaching your
eyes can harm the retina, lens and especially macula part of your eye as it is
sensitive to the light. Well, there are many ways that helps you in improving
your vision/ eyesight.
Some foods are very
rich in offering you the right proteins and vitamins which helps you to reap
benefits from natural diets. Also there are some exercises that make your eyes
stress free and to maintain a healthy look. Here I suggest you some simple warm
up exercises that helps you in reducing the eye strain and the necessary
dietary plans to improve your eye sight.
1.
Palming
Exercise:
- Initially rub your hands thoroughly until they feel warm for about 20 seconds. Now, rest your hands over your closed eyes and remember that your palm should never touch your eyes. Your fingers should be gently overlapped on the center of your forehead.
- Don’t pressurize your face with your hands and make yourself feel relaxed with this exercise. You can continue with this exercise for about 2 to 3 minutes.
Palming
exercise not only relaxes your eyes but also helps you to regain the lost
energy to your eyes.
2. Tromboning Exercise:
- In this exercise you need to hold an object at arm’s length inhale, and then move the object in to touch the tip of your nose.
- You would then exhale, look at the object and move it back out.
Tromboning exercise improves the control over the
extra- ocular muscles and stimulates the flow of nutrients inside the eyes.
3. Temple Massage:
- Massage the side of your head on the level with the eyes with your finger points by closing your eyes.
- Continue this exercise for about 5
to 10 minutes until you completely feel strain free.
This exercise helps in improving the blood
circulation through your optic nerves that transmits the visual information
from retina to brain.
4. Hydrotherapy:
- Place a bowl of hot and cold water separately in front of you. Put a wash cloth in each of the bowl.
- Now dip the wash cloth in hot water and place them against your closed eyes for 30 seconds. Repeat the same after dipping the wash cloth in cold water.
- Continue
this for about 2 minutes by alternatively placing the hot and cold water
wash cloths against your eyes.
This helps in relieving the stress and strain
from your eyes and cools them. Practicing these simple exercises helps you to
keep your eyes healthy and reduces vision stresses one commonly faces in daily
routines.
Diet Plans Which Help You to
Strengthen Eyesight:
Let us now concentrate on the diet plans that
help you to reduce the risk of vision loss and strengthen eyesight
Vitamin A, Vitamin C, Vitamin E, beta carotene,
selenium are the essential nutrients to reduce cataract risks and degeneration
of macula. Adding to these include even the following to your diet.
1. Essential Fatty Acids:
Essential fatty acids are necessary for the
proper functioning of your body. Our body don’t produce these fats, so it is
necessary to increase the intake of rich diet containing these fats. They help
with cellular development and in the formation of cellular membranes. The
following are the two types of essential fatty acids that helps you to prevent
eyesight issues.
2. Omega 3 Fatty Acids:
Omega 3 fatty acids are essential to improve the
nerve conduction in retina. Helps in reducing the macular degeneration of the
eye and glaucoma conditions.
- Daily need: 1500mg- 3000mg
- Foods:
Dark leafy vegetables, tofu, soya beans, walnuts and walnut oils, flax
seeds (ground), seed oil, cold water fish (sardines, salmon, halibut).
3. Omega 6 Fatty Acids:
These acids protects one’s eyes and other cells
in the body from deterioration. These are not generated by body, so one has to
take them through diet or supplements.
- Daily need: 1500mg
- Foods: Over 70% of these fatty acids can be gained through linoleic acid, vegetable safflower, sunflower oil, grape seed etc.,
The ratio of Omega 6 to Omega 3 fatty acids
should range from 1:1 to not more than 4:1. These fatty acids do help in
reducing macular degeneration and glaucoma conditions.
4. Amino Acids:
Cysteine, taurine, quercitin and rutin are the
essential amino acids which help in preventing several harmful effects that
cause various eye disorders. These antioxidants protect the eyes from free
radical changes and assist blood circulation to and within the retina.
- Daily need: 500- 1000mg
- Foods: Eggs, milk, fish, meat, yogurt, red peppers, onions, garlic, oats, whey protein, apples, black and green tea, tomato, mulberry, cherries, citrus fruits, pears etc.,
5. Vitamins:
Vitamins are the organic compounds that alone
play a major role in providing you a healthy vision. Vitamins allow the eyes to
function at optimum levels. They increase blood circulation, nourish the eyes,
strengthen capillaries, improve night vision, enhance visual acuity and lot
more. So, here are some of the basic vitamins that help in reducing stress and
strain for your eyes.
Vitamin A:
Vitamin A deals with cataract conditions, night
blindness, dry eyes, glaucoma and macular degeneration. It works more
effectively as a supplement in combination with beta carotene.
- Daily need: about 15,000- 25,000IU
- Foods: Orange and yellow vegetables, carrots, sweet potatoes, mango, kale, apricots, spinach etc.,
Vitamin C:
Vitamin C combats free radicals, supports healthy
blood vessels, and acts as a ultra violet fighter within the eye. Vitamin C is
essential to support healthy vision.
- Daily need: 500- 3000mg
- Foods: Rose hips, chilli pepper, parsley, kiwi, broccoli, papayas, orange, lemon, melons, cauliflowers and other citrus fruits and vegetables.
Vitamin E:
Vitamin E regulates enzyme activity, helps in
neurological functions and lowers eye pressure in glaucoma.
- Daily need: 400IU
- Foods: nuts and nut oils, avocado, pumpkin, sweet potato, mangoes, tomatoes, papaya etc
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