With technology and digital life taking a predominant place in your life, it is hard to avoid putting your eyes under serious strain. Today, it has become important to take some extra care of your eyes. A healthy lifestyle coupled with a diet rich in Vitamin A and omega 2-fatty acids can help keep your eyes healthy and eye muscles strong. Here’s what you should consider including in your diet first:
Fish
Fish oil has the maximum amount of omega-3 fatty acids, and consuming fish of the following breeds can give you direct advantage – tuna, salmon, trout, mackerel, sardines, anchovies, and herring are great sources of omega-3 and can even reverse the effects of dry eye, especially the one that’s caused because of sitting in front of computer for long durations.
Eggs
“Eggs, particularly the yolk are a great source of Vitamin A and omega-3 fatty acids.”
They also contain lutein, zeaxanthin, and zinc, which are all important for a sound eye health. Vitamin A protects the cornea (surface of the eye). Lutein and zeaxanthin help prevent serious eye issues like age-related macular degeneration and cataracts. Zinc keeps the retina healthy and helps improve your night vision. Eggs can be enjoyed by simply boiling them, making omelets, eating egg curry, pancakes or with rice. You can put them in sandwiches and salads too.
Nuts and legumes
“Nuts contain a high amount of Vitamin E that protects eyes from age-related damage.”
Some of the good options include walnuts, brazil nuts, cashews, peanuts, and lentils. They also serve great as a quick snack.
Seeds
Seeds like Chia, flax, and hemp are great sources of Vitamin E and have a high amount of omega-3, which make them excellent foods to keep your eyes healthy.
CONSIDER READING: Exercises To Strengthen Your Eye Muscles
Carrots
“Carrots are known to be rich in Vitamin A and beta-carotene – the orange color of carrots is due to the beta-carotene.”
Vitamin A is a component of a protein named rhodopsin, which helps the retina to absorb light keeping the eyes healthy. Have carrots in salads, curries or as juice, they are tasty and sweet too.
Try Some Eye exercises
These exercises will strengthen eye muscles and help maintain a good vision.
Improve Your Focus
This exercise can be done while sitting or standing. Place your thumb about 10 inches from the face and focus on the thumb. Without moving your head, focus on a different object that is in front of you about 10-20 feet away. After 15 seconds, focus on your thumb again. Repeat this process at least 5 times in a go.
Learn to Zoom In
Sit in a comfortable position with your arms stretched and your thumb pointing towards the ceiling. Now, fix your gaze on your thumb, and while maintaining this position for a couple of seconds, move your thumb towards your face. Keep focusing on the thumb until it is about 3 inches in front of your face.
Move your thumb away again to the starting position or until your arms are fully stretched outwards. Repeat this exercise at least 4 times in a week. You can hold any other object too if you don’t want to use your thumb – like a pencil, straw and so on. Keep the focus on the object and bring it closer until you are unable to focus on it any more.
Utilize Rhythmic eye movements
These exercises strengthen eyes as well as improve hand-eye coordination. For instance:
- Bar swings – Bar swings involve focusing on an object while balancing and coordinating. The brain has to do both the work through eyes and your body. Stand in front of a barred window, or a fence or anything that has vertical lines which are evenly spread out. Focus on a distant object that is on the other side of the bars. Relax your body and shift your weight from one foot to another. Keep breathing in and out. Relax yourself and keep blinking. Continue this for two to three minutes.
- Round swings –Strengthen your peripheral vision with this exercise. Focus on an object that is close to the ground but at a distance from you. Sway in the same manner as instructed for the bar swings. Don’t lose your focus from the object and look at your surroundings through your peripheral vision. Keep swaying for two to three minutes.
The bottom line is that your eyes are precious and deserve a lot more attention and care than you might think. A combination of right diet and exercise can help strengthen your eye muscles and save you from dealing with age-related eye disorders. So,
“Tweak your diet today to protect your eyes!”
