Although most often people think of failing eyes as something that happens with age, our modern lifestyle can contribute to poor vision.
Things that contribute to poor vision are
Lot of time on the computer.
Instead of looking at eye vision surgery after your vision fails,
You can protect your eyes and build healthy eyes
What can you do to protect your eyesight?
Before talking about specific nutritional factors that specifically benefit your eyes, it’s important to address some of the lifestyle basics that can impact your vision.
These will help protect your vision now and as you age:
Quit smoking. Smoking increases free radical production throughout your body, and besides attacking your health in many ways, includes the risk of decreased vision.
Cardiovascular Health High blood pressure can cause damage to the tiny blood vessels on your retina, obstructing free blood flow.
Normalize your blood sugar. High blood sugars can also damage the blood vessels in your retina. Excessive sugar in your blood can also pull fluid from the lens of your eye. This can affect your ability to focus.
Diet. You need to eat plenty of fresh dark green leafy vegetables, especially kale. A diet rich in dark leafy greens helps support eye health.
Omega 3 essential fatty acids a study published in the August 2001 issue of Archives of Ophthalmology found that consuming omega-3 fatty acids was protective of your healthy vision. Due to pollution and fish farming, getting healthy fish oil means you need pure, cold water fish oil.
Avoid Trans fats. It appears that a diet high in trans fats contribute to macular degeneration by interfering with omega-3 fats in your body. Trans fat is found in many processed foods and baked goods, including margarine, shortening, fried foods like French Fries, fried chicken and doughnuts, cookies, pastries and crackers.
Avoid aspartame. Vision problems are one of the many symptoms of aspartame poisoning.
What is needed?
The job of an antioxidant is to neutralize dangerous free radicals in your body, and this includes your eyes. Antioxidants are shown to be of particular benefit to your eyes (See Free Radicals and Antioxidants)
Age-related macular degeneration (AMD) and cataracts are the most common cause of blindness among the elderly. This is due to free radical damage. It is preventable through an antioxidant-rich diet.
What will help build eye health?
- Whole foods that support eye health and have been shown to protect the eyes include black currant, bilberry, leafy greens and other colorful vegetables, and egg yolks
- The omega-3 fatty acid DHA is concentrated in your eye’s retina. It provides structural support to cell membranes that protect retinal function.
Lutein & Zeaxanthin Helps Protect Your Central Vision
Lutein and zeaxanthin, found together in many vegetables, are potent antioxidants, they occur in high concentrations in the eye, including the lens, retina, and macula. For that reason, lutein and zeaxanthin are thought to be crucial to healthy vision.
They are found in green leafy vegetables, as well as yellow and orange fruits and vegetables: kale, spinach, collards, turnip greens, green peas, broccoli, romaine lettuce, green beans, Swiss chard, Brussel sprouts, papaya, eggs, and oranges.
See Macular Degeneration
It’s a much more powerful antioxidant than both lutein and zeaxanthin, and has been found to have health benefits for the eyes.
Astaxanthin also helps maintain eye pressure and supports the eyes’ energy levels and visual acuity.
Building Healthy Eyes through Nutrition
Your eyes are now subjected too much higher levels of oxidation than our ancestors experienced. There are more stressors in today’s environment,
Therefore, anything you can do to protect your eyes from these assaults will reduce your risk for eye problems.
The 7 Best Foods for Eye Health
1. Dark Leafy Greens – lutein and zeaxanthin are found in these vegetables.
2. Orange Pepper
According to one 1998 study in the British Journal of Ophthalmology orange pepper had the highest amount of zeaxanthin Zeaxanthin cannot be made by your body, so you must get it from your diet.
3. Organic Egg Yolks
Egg yolk is a source of both lutein and zeaxanthin along with healthy fat and protein; they’re also in a highly absorbable, nearly ideal form.
Add a couple of eggs to your salad which can increase the absorption of the whole meal. Cook the egg as little as possible.
4. Wild-Caught Alaskan Salmon
Rich in the omega-3 fat DHA which is concentrated in your eye’s retina. It provides structural support to cell membranes that boost eye health and protect retinal function, and research suggests eating more foods rich in
Wild-caught Alaskan salmon is a good source of this.
Compelling evidence suggests this potent antioxidant may be among the most important nutrients for the prevention of blindness.
Astaxanthin crosses the blood-brain barrier AND the blood-retinal barrier (beta carotene and lycopene do not), which brings antioxidant and anti-inflammatory protection right to your eyes.
Depending on your individual situation, you may want to take an astaxanthin supplement.
6. Black Currants
They contain some of the highest levels of anthocyanins found in nature and are also rich in essential fatty acids, lending added support to their anti-inflammatory properties.
For medicinal purposes, many opt for using black currant seed oil, which is available in capsule form. But eating the whole food is always a good option.
Bilberry, a close relative of the blueberry, is another nutritional powerhouse for your eyes.
Outdoor Light Benefits Your Eye Health
Spending time outdoors offers exposure to multiple types of light, which leads to the production of Vitamin D. Vitamin D supports the function of muscle tissue around the lens in your eye.
The Best Exercise to Correct Bad Eyes
If you’ve started to notice your eyesight going and are having vision problems, then chances are you’ve turned to glasses or contact lenses to help solve the issue. But corrective lenses don’t actually correct anything. They simply act as a crutch that your eyes become dependent on, and they lead to the need for stronger and stronger prescriptions as time goes on.
If you have eye problems, there is a better solution. Read on to discover the best exercise to correct bad eyes.
This eye exercise is something you can easily work into your routine every single day. It is so incredibly simple that you will be surprised.
How eyesight works
Light enters your eyeball through the cornea, and then it hits the lens. The lens is where light gets focused, which allows us to end up seeing a clear image rather than a blurry one. The lens must change shape depending on if we are focusing on something near to us or something far from us.
The ciliary muscles are muscles that surround the lens and help it change shape as we focus on different objects.
Anatomy drawing of the parts of the human eye, including the lens and ciliary muscles.
When the ciliary muscles are contracted, it allows us to see things close up. When the ciliary muscles relax, it allows things farther away to come into focus.
There can be many problems when it comes to eye health. You could develop nearsightedness or farsightedness, for example. Nearsightedness is being able to see things close up clearly while having trouble focusing on things farther away. Farsightedness is the opposite.
One of the most common problems that people experience is eye strain and a slow decline in clear eyesight due to harmful daily habits. Just as our daily habits can impact our mental health, digestive health, heart health, and skin health, for example, our daily habits can also impact our eye health.
Our eye health depends on our ciliary eye muscles going between moments of contraction and moments of relaxation. But what happens when we force them to be “on” all of the time, contracting constantly? Unfortunately, that’s what many of our daily habits force our eyes to do.
How daily habits can cause vision problems
Let me ask you a question: What do you spend the most time doing, looking at things close up or looking at things far away?
For many people, we spend the vast majority of our time looking at things close up. When was the last time you looked at the clouds or a tree or a bird or something far off in the distance?
When you look at things close up all day everyday like your phone, computer, notes, or an iPad, then your eye muscles have to be in a state of constant contraction. And when you contract your eye muscles 24/7, they don’t get the break they need and they don’t get to relax. This leads to a lot of eyestrain. Eventually, your lens and eye muscles will stop working well and they will actually atrophy.
Many of us work all day at computers, spend lots of time on our phones, and don’t get outside. We don’t spend enough time doing activities where we look off into the distance at the scenery, the city skyline, or even just the clouds. And our eyes take a toll because of this.
Luckily, there is an easy eye exercise that you can do every day that can help to reverse this problem and support your eyesight.
The #1 best exercise to correct bad eyes
This eye exercise will help give your eyes such a sense of relief, and it can reverse the problems that arise when you stare at screens and things close to you all day.
Eye exercise instructions
Here’s what to do:
- Go outside.
- Go for a walk.
- Look at things far away from you, focusing on things like the clouds, trees, or distant objects.
- Do this for 40-60 minutes every day.
- It is as simple as that. No fancy instructions, no equipment necessary, nothing complicated. Just a nice walk out in nature where you can let your eyes look off into the distance.
We need to let the muscles in our eyes relax by looking far away. That will reverse the issue of constant contraction.
Try to make this eye exercise a part of your daily routine, even if just for a few minutes at a time. Find ways to fit it in, so that you end up spending a little more time looking far away, and a little less time looking at a computer or smartphone.
You can even practice this eye exercise while driving, by periodically looking far out into the distance.
Learn more about eye health
Interested in learning more about how to best take care of your eyes? Check out:
The bottom line
If you want to prevent wearing glasses or contact lenses and want to prevent vision problems down the line, then you need to do this daily eye exercise.
Simply spend more time outdoors every day where you can look far away.
This eye exercise will help you to reverse the problems that occur when we only look at things close to us all day, which forces our eye muscles to be in constant contraction.
Give the muscles in your eye a break with this eye exercise; your eyes will thank you.
What do you think of this best exercise to correct bad eyes? Will you give a try? Go ahead and do this simple exercise..
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