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This article was co-written by Theodore Leng, MD. Dr. Leng is a licensed ophthalmologist and eye and retinal surgeon at Stanford University. He completed a research program in eye and retinal surgery at Stanford University in 2010.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 12,048 times.
Sight is the sense you use the most. As we live in a world that requires our eyes to stare daily at small words and images on phones, computer screens and televisions, it’s vitally important to take steps to improve our vision. important. Poor vision reduces quality of life and can lead to costly surgery or partial blindness. On the other hand, there are many solutions to help keep your eyes healthy and sharp for a lifetime. Don’t neglect eye care!
Steps
Improve eyesight naturally
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“Give food” to the eyes. Like any other part of the body, the eyes need nutrition to function at an optimal level. Similar to other organs, a diet rich in fruits and vegetables and low in sugar, low in fat will be a long-term way to maintain healthy eyes. [1] X Research Source
- The daily diet should contain adequate vitamins A, C, E and minerals such as copper and zinc. These vitamins and minerals are essential for healthy eyes and protecting them from disease. Eat strawberries, oranges, eggs, salmon, mackerel, almonds to supplement vitamins; oysters, crab, turkey meat to supplement minerals.
- Antioxidants like beta-carotene, lutein and zeaxanthin protect the eyes from sun damage. You can get these antioxidants from green leafy vegetables, pumpkin, sweet potatoes, and carrots.
- The diet should include garlic, onions and capers to replenish sulfur, cysteine and lecithin that protect the cornea in the eye from cataracts.
- Blueberries, grapes, and goji berries have anti-inflammatory substances like anthocyanins that help improve vision.
- Supplementing with about 1000 mg of omega-3 fatty acids per day helps prevent macular degeneration (AMD) and dry eyes. Salmon, mackerel, herring, flaxseed and walnuts are rich in omega-3 fatty acids.
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Exercise for the eyes. Daily eye exercise helps maintain healthy eyes and optimal vision. You should exercise your eyes when you wake up, before going to bed or when your eyes are tired. Make sure your hands are clean to avoid eye irritation and your mind is relaxed before you begin. [2] X Research Source
- Simple exercises. Rotate your eyes in a circular, clockwise motion about 10 times. Then, reverse clockwise to rotate 10 more times.
- Place your thumb (or pen) 15cm away from your nose and stare at your finger for about 5 seconds. Then, look at an object directly behind the thumb for 5 seconds. Try to do 10 times, 2 minutes total. You can do the exercise quickly at your desk.
- Rub your palms together to generate heat and then place them over your eyes for 5-10 seconds. Repeat the process 3 times to keep the eyes warm.
- Massage your temples, forehead, and just below your eyes using your thumb joints, massaging each area in small circular motions for about 20 seconds.
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Rest and relax your eyes. Since you use your eyes when you wake up, it’s important to relax your eyes by taking several breaks throughout the day and getting enough sleep each night to allow your eyes to rest, regenerate, and repair. Lack of sleep impairs eye health. [3] X Research Sources
- Close your eyes for about 3-5 minutes. Close your eyes and tilt your head back, and at the same time get rid of all thoughts in your head.
- Focus on an object 6 meters away from your eyes for about 20 seconds. This is the test to determine 20/20 vision.
- For every 50 minutes of sitting in front of a computer screen, watching TV or reading a book, give your eyes a break for at least 10 minutes. Take a short nap if necessary.
Vision correction
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Go for an eye exam. Get regular eye exams to detect vision impairments or diseases that can affect the overall health of your eyes. If you have blurred vision, nearsightedness, or farsightedness, you may need corrective lenses or surgery. [4] X Trusted Source Mayo Clinic Go to Source
- Get an eye exam based on your age, health, and risk of eye problems. These factors determine how often you should have an eye exam. If you have eye problems, you need to see an ophthalmologist as soon as possible because early treatment leads to better results.
- Check the acuity of your eyes to determine if you need prescription eyeglasses.
- Screening for glaucoma – can cause damage to the optic nerve. Untreated glaucoma can get worse over time.
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Wear refractive correction glasses. You may need glasses to improve your vision if you are nearsighted or farsighted. In either case, corrective lenses correct the increased or decreased curvature of the cornea or correct the focal length of the eye. [5] X Trusted Source Mayo Clinic Go to Source[6] X Trusted Source Mayo Clinic Go to Source
- Eyeglasses are the most accessible and safest means of correcting problems caused by impaired vision. You can use a variety of glasses: bifocals, trifocals, multifocals, reading glasses, and driving glasses.
- Contact lenses are also a popular choice. The lenses are worn directly into the eye and are available in rigid, soft, expandable, disposable, rigid, gas permeable and bifocal forms.
- The most important factor when choosing eyeglasses or contact lenses is safety and depends on lifestyle.
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Choose the method of refractive surgery. There are different surgical options for you to choose from if you don’t want to wear corrective lenses. Over the past two decades, these surgical methods have gained popularity and are considered relatively safe for fully developed eyes. The doctor will use a laser to change the shape of the cornea. [7] X Trusted Source Mayo Clinic Go to Source[8] X Trusted Source Mayo Clinic Go to Source
- Laser in situ corneal reshaping (LASIK) surgery removes layers from the cornea and repositions it to help you achieve the vision you want. This surgery is quick, painless, and has a short recovery time.
- Laser partial corneal removal surgery (LASEK) is a procedure that reshapes the outer layers of the cornea and changes the curvature of the cornea to improve vision. Compared with LASIK surgery, the recovery time after LASEK surgery is longer, which can cause more pain and complications during recovery after surgery. However, this is also a very successful surgical procedure.
- Partially removed photorefractive surgery (PRK) is similar to LASEK surgery, but the epithelium is reshaped instead of the cornea. During recovery, you will need to wear protective contact lenses for several days.
- Intraocular lenses (IOLs) are implanted in the front of the eye’s cornea during a surgical procedure. At this time, intraocular lens implantation is not a common treatment.
- Coagulation (CK) keratoplasty uses radiofrequency energy to deliver heat to the cornea. The biggest drawback of this procedure is that the results may not last forever.
- Side effects of refractive surgery include vision side effects, over- or under-correction, dry eyes, infection, scarring of the cornea, and vision loss.
Create a good environment
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Adjust the light. Keep the light in the room soft. Fluorescent lights are considered bad for your eyes because they emit wrongly colored light frequencies and emit radiation that makes you sleepy all day. [9] X Research Source
- When reading, you should place the light source behind your back and let the light shine directly on the paper or object you are reading.
- At work or desk, you should use a shaded creative source placed on the table in front of you. Always keep the light directed towards the object you are working on and the shadows will protect the eyes from direct light.
- Avoid watching television or working on the computer in the dark.
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Improve air quality. Dry eyes are caused by a lack of lubrication and moisture on the surface of the eyes. Problems with dry eyes can range from minor irritations to serious inflammation in the eye tissue. [10] X Research Source
- Use a humidifier to keep moisture in your home or workplace.
- Adjust the thermostat to reduce air circulation and dust particles that can irritate the eyes.
- Move a desk or workspace if it’s near a vent. Ask to move the desk to another location in the office.
- Quit smoking because smoking can cause eye inflammation. Consider quitting if you experience dry eyes.
- Use eye drops (artificial tears) if needed to keep your eyes moist and lubricated.
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Choose the right eyeglasses. Invest in buying the right eyeglasses or contact lenses for your particular condition. Today, eyeglasses are designed for almost any occasion. Therefore, you should have your eyes checked and talk to your ophthalmologist to be prescribed the right eyeglasses and best suitable for the environment in which you will be wearing them. [11] X Research Source
- Prescription and over-the-counter eyewear designed for almost any everyday life. There are different types of eyewear for each age, sport and indoor or outdoor wear.
- If you work outdoors or have to drive long distances, you should buy polarized sunglasses to protect your eyes from UV rays and glare. This way you don’t have to squint.
- Make sure to always wear glasses when needed and keep them clean.
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Limit computer use. Computers are the main cause of eye strain in most people. You should try to limit screen time by taking regular breaks, exercising, and keeping your eyes well hydrated. [12] X Trusted Source Mayo Clinic Go to Source
- If you often stare at the computer, you should remind yourself to blink often to create tears, help your eyes stay hydrated and repair when tired.
- When using a computer, you should apply the 20-20-20 rule: Every 20 minutes, look at an object 20 feet (6 m) away for at least 20 seconds.
- Avoid staring at the screen to avoid eye strain. That means you should adjust the light in front and behind the person.
- Place the computer screen directly in front of you and an arm’s length away. The monitor should be placed directly below eye level. Adjust the seat if necessary.
- Use a convenient paper holder to keep your eyes level with your computer screen. Reducing the time it takes your eyes to readjust will help reduce eye strain.
- Enlarge font size, adjust contrast and lighting to make information easier to read and browse.
- Keep the screen clean of dust.
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This article was co-written by Theodore Leng, MD. Dr. Leng is a licensed ophthalmologist and eye and retinal surgeon at Stanford University. He completed a research program in eye and retinal surgery at Stanford University in 2010.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 12,048 times.
Sight is the sense you use the most. As we live in a world that requires our eyes to stare daily at small words and images on phones, computer screens and televisions, it’s vitally important to take steps to improve our vision. important. Poor vision reduces quality of life and can lead to costly surgery or partial blindness. On the other hand, there are many solutions to help keep your eyes healthy and sharp for a lifetime. Don’t neglect eye care!
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