Not that long ago, eyesight deterioration and strain was primarily caused by natural aging. Today, however, screens and artificial lights have led to a surge in people with eye strain, blurred vision, and fatigue.
Research shows that nearsightedness (myopia) is on the rise, and vision health is compromised by our digital world. While you may not be able to use our exercises and nutrition tips to reverse eye conditions, they will keep your eye sight from deteriorating further. These eye strain exercises and supplements for eye health will relieve strain and fatigue, keeping your eyes healthier longer.
Exercises for Eye Strain
Leading research and advice advises taking breaks from screens regularly throughout the day. If you not only take a break, but take the time to exercise your eyes, you may find your eyes happier and less fatigued.
1. The Pencil Trick
This simple exercise can be done anytime, anywhere. If you don’t have a pencil handy, use your pointer finger instead.
If you wear glasses, take them off. Then, grab a pencil and hold it in front of you at arm’s length. Focus on it with both eyes. Move the pencil towards your nose until it is a few inches from your face or until it disappears. Slowly move the pencil back out until it is again an arm’s length away. Then, shift your focus to something that is at least 10 feet away. Do this three times during multiple breaks each day.
2. Writing On The Wall
This trick comes from expert eye firm Lasik MD.
Sit in a chair that’s facing a wall. The chair should be several feet away from the wall. Without moving your head or body, but by moving your eyes, trace a word on the wall. Remember to go slowly. If a tracing a word proves to be too much, you may also try tracing a figure eight with your eyes.
3. The 20-20-20 Rule
One of the most important things you can do for yourself and for you children is following the 20-20-20 rule. For every 20 minutes of screen time, spend 20 seconds looking at something that is 20 feet away. These regular breaks will help give your eyes a needed rest and help maintain your distance vision. Working next to a window is an easy way to make these breaks a natural part of your day, as your eyes naturally shift to watch the trees, clouds, and whatever else is outside the window.
Can Eye Supplements Improve Vision?
While eye exercise are crucial to relieving eye strain and maintaining eye health, a diet rich in vitamins and minerals should also be a priority. These supplements will give your eyes an extra boost to stay healthy longer.
4. Ginkgo Biloba Supplements
Ginkgo biloba is one of the oldest living species of tree on the planet. It has been used for centuries to treat a number of conditions, including vision loss.
Today, researchers know that ginkgo biloba improves eye health by boosting blood circulation and repairing oxidation damage to the body.
You can buy ginkgo biloba in the form of supplements. The standard 120 mg daily dose will repair eyesight just fine.
5. Vitamin E
Vitamin E and your eyes make a pretty good pair. That’s because vitamin E is an antioxidant and can protect the eye from oxidative stress. Some research shows vitamin E can prevent cataracts, the leading cause of blindness in the world. It can also lower the risk of age-related macular degeneration. So, eat a handful of almonds daily, a great source of vitamin E.
6. Indian Gooseberry
Indian gooseberry strengthens your eyes thanks to its high vitamin C and vitamin A, both critical for healthy vision. Vitamin A can improve vision and lower the risk of age-related macular degeneration, while vitamin C is an important part of fighting off infections and disease.
To use Indian gooseberry for your eyes, you’ll want to turn it into a powder. Mix two to four teaspoons of the powder with water and honey. Drink this daily for at least a few months.
References:
https://www.aao.org/eye-health/news/prevent-childhood-myopia-sunshine-outdoors
https://pmc.ncbi.nlm.nih.gov/articles/PMC9092372/#:~:text=to%20university%20students.-,Findings%20From%20the%20Raine%20Study,(~5D%20over%208%20years).
https://www.healthline.com/health/eye-health/eye-exercises#exercises
https://www.healthline.com/nutrition/ginkgo-biloba-benefits#vision-and-eye-health
https://pubmed.ncbi.nlm.nih.gov/5341600/#:~:text=Fossil%20records%20clearly%20demonstrate%20that,the%20longevity%20of%20the%20species.
https://www.webmd.com/eye-health/vitamin-e-vision
https://www.webmd.com/diet/health-benefits-amla
