Your Vision, How to take care of it, and How to Improve it

How to take care of your vision -

Taking care of your vision now is key to having your vision in the future. There are multiple things that you can do to help you take care of your eye sight.

• Wear sunglasses - by wearing sunglasses you protect your eyes from damaging UV rays. By wearing sunglasses when you are outside or driving you will be helping to protect the future of your eyes.
  
• No Smoking - If you are a smoker, then you should quit. If your around smokers, then stop being around them. Toxins from the smoke of the cigarette can get into the blood stream and cause damage to the blood vessels around your eyes. Not to mention how irritating smoke can be to the eyes.
  
• Taking out your contacts - your eyes need a break from always having contacts in, try not to wear contacts that stay in all month or all week. By taking out your contacts your allowing your eyes to breathe. It also helps to clean out the eye from bacteria and dirt that is trapped in your contacts.
  

• Eat healthy - Having a healthy diet with all the right foods in it to support your eyes and give them all the nutrition they need is essential. High sugar diets have shown to have negative effects on the eyes.
  

Diet –

The way that you eat also affects the way that you will see; after all, you are what you eat. So first we need to find out what nutrients the eye needs to keep on working properly. Here is a list of some of the main ones:

• Vitamin A and Beta-carotene – Beta – carotene is used to break down vitamin A such that the body can use it. When used together it helps to line the surface of the eye. Vitamin A also helps your eyes adjust to the dark. (Can be found in Carrots, liver, and eggs)

• Gingko Biloba – helps circulation to the eye

• Chromium, Selenium and Zinc – important to help control blood sugar levels

• Magnesium – helps to control the nerves for when the eye dilates

• N-Acetyl Cysteine – helps in the production of the antioxidant that is in the lens of the eye.

• DHA – a good fat that is in the retina of the eye. (this is found in fish such as tuna and salmon)

• Lutein – helps to protect the retina. ( this can be found in spinach)

• Alpha Lipoic Acid – nerve stabilizer for the muscle in the eye.

• Vitamin B – Is needed for nerve function.

• Vitamin C – Helps to strengthen capillaries and build collagen.

So now the question is how can we intake all of these nutrients in our daily diet. Here is a list of foods that can be added to your diet to help your vision in the long term:

• Carrots
• Cold water fish such as salmon and tuna
  Spinach, kale and green leafy vegetables, so eat lots of salad!
• Eggs
• Garlic
• Onions
• Shallots
• Capers
• Soy
• Fruits and Vegetables, these will help your body, and eyes get your basic vitamins.
• Blueberries
• Grapes
• Wine in limited amounts
• Nuts
• Goji berries

How to train the muscle in your eye –

The eye is like any other muscle in the body, and it needs to be exercised in order to stay in shape and work properly. When the muscle in you eye starts to become weak, your vision also starts to become weak. There are multiple different exercises that you can do to help strengthen your eye, which will strengthen your eye sight. Keep in mind that these exercises need to be performed constantly, and will not have immediate results, but will have long term results.

• When you are at work just looking at the computer screen all day, take 15 – 30 seconds to look out the window at an object that is far away. This will help you far sight, since looking at a computer screen all day can cause near sightedness.
• You can help to strengthen the muscle in your eye by changing the focus of your eye. You can do this by putting your index finger up in front of you, focus on it, and then look at an object far away that is behind it and focus on that. Repeat this 15-30 times
• Another thing that affects your eye sight in the circulation of blood to the eyes. To help the circulation you should nod your head up, and look and the ceiling, nod you head down and look at your toes. Repeat this 15-30 times.

Massaging the muscle in the eye can also have positive results on you vision, treat your eyes well, and they will treat you well. Some things that you can do are:

• Close your eyes and relax them, then take you index finger and put it on the center of your eyelid and push down firmly for around 5 second, do not push down to hard because that could damage the eye.
• Take the palms of your hands and put them up to your eyes with your eyes shut. Relax the eyes for 2 -3 minutes with your palms resting on your eye lids. Then start to move your palms in a circular motion with a little bit of pressure. Do this for another 2-3 minutes.

Tips –

• Some studies have also shown that diets high in sugar can cause blindness or bad vision when you are older. For this reason you should try to hold back from using sweeteners and avoid eating sugary foods.

• Some natural vision improvement experts will tell you not to wear glasses. They say that this is a temporary fix for your problem and not a long term fix. Over time your eye sight will even get worst by wearing glasses.

• An increase in your daily activity level with things such as running and going to the gym will help not only with your vision, but with your overall body.

By implementing the foods into your everyday diet, taking care of your vision, and training the muscle in your eye into your everyday life, you should be able to keep healthy vision for the rest of you life.