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This article was co-written by Ritu Thakur, MA. Dr. Ritu Thakur is a healthcare consultant based in Delhi, India, with over 10 years of experience in Ayurvedic medicine, naturopathy, yoga and holistic wellness. She received her bachelor’s degree in medicine in 2009 from BU University, Bhopal, then her master’s degree in healthcare in 2011 from the Applo Institute of Health Care Management, Hyderabad.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 42,271 times.
While there is no proven way to improve vision completely without corrective eyeglasses or surgery, there are many ways to improve eye health for better vision. Daily eye exercise also helps reduce eye strain and strengthens eye muscles. Healthy meals and good sources of vitamins and minerals are also very beneficial for your eyesight. By making these lifestyle changes, your eyes and vision will stay healthy!
Steps
Eye training
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Practice blinking slowly and then quickly to reduce eye strain. Blinking allows your eyes a quick rest and keeps them hydrated so they don’t dry out. Blink your eyes every 30 seconds for 2 minutes, making sure your eyes are completely closed before opening them again. After blinking slowly, spend another 2 minutes blinking every 4 seconds. Repeat this exercise several times throughout the day to train your eyes to blink more. [1] X Research Source
- This is extremely useful when you focus on looking at your computer or TV screen all day because your eyes get tired easily.
- Remember to close your eyes completely when you blink, or your eyes will still get tired.
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Look at figure 8 to strengthen the eye muscles. Imagine the number 8 is horizontal in front of you, about 1.8m to 3m away from your eyes. Hold your head still while moving your eyes in a figure 8. Continue moving your eyes in one direction for 2 minutes before moving in the opposite direction. Repeat the exercise 2-3 times per day to improve eye flexibility. [2] X Research Source
- If you find it difficult to visualize the number 8, you can roll your eyes. Open your eyes and roll them clockwise. After about 1-2 minutes, roll your eyes in the opposite direction for another 2 minutes.
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Shift your focus from your thumb to something farther away to strengthen your eyesight. Straighten your arm in front of you and raise your thumb. Focus on your thumb for about 5 seconds before shifting your focus to something between 4.5m and 6m away to relax. Continue to switch focus every 5 seconds for 2 minutes to improve myopia. [3] X Research Sources
- Practice outdoors or in front of a window so you can easily focus on something in the distance.
- Thumbs up in front of you while focusing on something in the distance so you can easily regain focus. When not focusing on the thumb, the thumb will be blurred right in front of the distant object.
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Move your thumb closer to or away from eye level to practice concentration. Bring your arms out in front of you and give them a thumbs up. Bring your arms close to your face, keeping your focus on your hands so your vision doesn’t get blurry. Stop when your thumb is about 8cm from your face or until you see two thumbs. Slowly straighten your arm again until the thumb returns to its original position. Repeat the exercise for at least 10 minutes to help your eyes focus better. [4] X Research Sources
Tip: Pick a spot on your thumb to make it easier to focus. For example, you focus on fingernails or freckles.
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Place your palms on your eyes for about 5 seconds to relax your eyes. This is a method to help the eyes relax when tired. Rub your palms for 5-10 seconds to warm up, then gently place your hands over your closed eyes. Breathe deeply for about 1 minute while placing your hands over your eyes. Do it 2-3 times a day to soothe your eyes. [5] X Research Sources
- Do not press hard on the eyes to avoid damage to the eyes.
Adjust your diet
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Eat dark green vegetables for vitamin A. Green vegetables are high in vitamin A and lutein – an antioxidant that helps improve eyesight. Include foods like kale, spinach, broccoli and collard greens in your diet at least 3-4 times per week to improve eye health. Enjoy your favorite dishes with raw or processed vegetables. [6] X Trusted Source EatRight.org Go to Source
- Vitamin A also helps reduce the risk of cataracts and macular degeneration.
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Add citrus fruits and other sources of vitamin C. Vitamin C helps reduce the risk of cataract formation and also improves blood circulation in the eyes. Include snacks with fruits and vegetables like oranges, grapefruits, tomatoes or apples in your diet. Aim for 75-90mg of vitamin C per day for a healthy dose. [7] X Trusted Source American Optometric Association Go to Source
- If you have difficulty in eating to get enough vitamin C, you can take supplements. Many vitamin C supplements are widely available in pharmacies.
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Eat foods rich in fatty acids and vitamin D to keep your eyes from drying out. Omega-3 fatty acids as well as vitamin D help fight macular degeneration, which leads to vision loss later in life. Include foods like salmon, fish, walnuts, flaxseeds and chia seeds about 3-4 times per week for a balanced diet. [8] X Trusted Source PubMed Central Go to Source
- You can also buy omega-3 fatty acid supplements from pharmacies.
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Choose foods rich in antioxidants to reduce your risk of cataracts. Foods like berries, chocolate, green tea, apples and red wine all contain antioxidants that can prevent macular degeneration and cataracts. Add antioxidant-rich foods to your diet at least 2-3 times per week to stay healthy. [9] X Trusted Source EatRight.org Go to Source
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Take a lutein supplement to help improve eye health. Lutein is an antioxidant found in many fruits and vegetables that protects the eyes and reduces degeneration. Buy a daily lutein supplement from your pharmacy to add to your diet. Take the tonic with a glass of water in the morning or evening. [10] X Trusted Source PubMed Central Go to Source
- Talk to your doctor before taking supplements to make sure you don’t have a dangerous drug reaction or medical condition.
Tip: You can also get lutein from foods like egg yolks, corn, bell peppers, zucchini, kiwi and spinach. [11] X Research Source
Lifestyle change
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Give your eyes a break while watching TV or a computer screen. Blue light from computers and TV screens can cause eye strain and dry eyes when you watch for too long at a time. Take a 10-minute break after every hour of working in front of the computer so that you have time away from the screen. When sitting in front of the computer, remember to blink often and reduce the brightness of the screen to avoid eye strain while working. [12] X Trusted Source American Optometric Association Go to Source
- Some computers have a mode to reduce the blue light of the screen so as not to cause eye strain.
- You can also buy glasses with protective lenses that help reduce the amount of blue light in your eyes.
Tip: Apply the 20/20/20 rule when you sit in front of your computer. Take a 20-second break every 20 minutes to look at something 20ft away from you. This way, the eyes can re-adjust and no longer get tired. [13] X Trusted Source American Optometric Association Go to Source
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Wear sunglasses to reduce eye strain from the sun. Sun damage can lead to vision loss and weaken the eyes over time. Wear sunglasses when you’re out in the sun, and always carry sunglasses with you when you go out to use when needed. If you want to increase the level of protection, you should choose goggles to protect the eyes. [14] X Research Source
- If you don’t have sunglasses, you’ll need to wear a hat or half-cap to protect your eyes from the sun.
- You can buy sunglasses with lenses or removable lenses to attach to your regular glasses if needed.
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Do not smoke to avoid eye damage. Smoking can cause many eye problems, such as macular degeneration, cataracts, and eye nerve damage. If you don’t smoke, you should also avoid tobacco-related products. If you have a habit of smoking, reduce the amount of cigarettes smoked during the day and quit gradually. [15] X Research Source
- Not only are the chemicals in the medicine bad for your vision, but the smoke can also cause dry eyes and eye strain.
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Get enough sleep to rest your eyes. If you don’t get enough sleep at night, your eyes will feel sore or dry throughout the day. Aim to get 6-8 hours of sleep each night so your eyes can relax and have time to recover. Avoid watching screens at least 30-60 minutes before bed as this makes it difficult to get a good night’s sleep. [16] X Research Source
- If you have trouble sleeping, try using an eye patch or using blackout curtains to keep the bedroom as dark as possible.
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Schedule an annual eye exam to check your eye health. Eye exams are important to make sure your eyes are healthy and to prevent medical conditions in time. Schedule an eye exam at least once a year to check your vision and eyes. Answer all questions honestly during the exam to get accurate results in the eye exam. [17] X Research Source
- Besides, you should ask your doctor about methods or exercises to help improve eye health because they have expertise.
Warning
- There’s no proven way to actually improve vision without the use of corrective lenses, but eye exercises and lifestyle changes can help keep your eyes healthy in the long run.
- If you have eye problems or your vision gradually decreases, see an ophthalmologist for a checkup.
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This article was co-written by Ritu Thakur, MA. Dr. Ritu Thakur is a healthcare consultant based in Delhi, India, with over 10 years of experience in Ayurvedic medicine, naturopathy, yoga and holistic wellness. She received her bachelor’s degree in medicine in 2009 from BU University, Bhopal, then her master’s degree in healthcare in 2011 from the Applo Institute of Health Care Management, Hyderabad.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 42,271 times.
While there is no proven way to improve vision completely without corrective eyeglasses or surgery, there are many ways to improve eye health for better vision. Daily eye exercise also helps reduce eye strain and strengthens eye muscles. Healthy meals and good sources of vitamins and minerals are also very beneficial for your eyesight. By making these lifestyle changes, your eyes and vision will stay healthy!
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