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Updated on November 26, 2012



Our eyes are two of our most precious possessions - yet, all too easily, we can take good eyesight for granted. Protect your peepers with these low effort actions :

Eat fish twice a week. Fish are a rich source of omega-3 fatty acids - proven to reduce the risk of dry - eye syndrome. If you can't stand fish, try fish - oil supplements.

Always wear goggles when swimming or doing DIY work. A properly fitting pair of swimming goggles will protect your eyes from chlorine, while work goggles will prevent debris from causing corneal abrasions.

Aim your car vents down at your feet - not your eyes. Dry air - conditioned air sucks the moisture out of eyes like a sponge, so aim the vents in your car away from your face. Serious dryness can lead to corneal abrasions and even blindness.

Cook with red onions, not yellow. Red onions contain more quercetin, an antioxidant that is thought to protect against cataracts.

Consume more citrus fruits. Lime, lemon, oranges and gooseberry. These contain vitamin C which is believed to discourage formation of cataracts.

Put on sunglasses whenever you leave the house. Not only will they block out the harsh glare of the sun, but they'll also protect your eyes from the drying effects of wind.

Have sweet potatoes for dinner tonight. Rich in vitamin A, these spuds are especially good at improving your night vision.

Eat ripe papayas today, they are rich in beta-carotene which is a precursor of Vitamin A. It improves the functioning of rods which are tiny neural cells in the retina of the eyes and responsible for night-vision.

Remove eye make - up every night. This prevents small pieces of make - up from winding up in your eye and possibly scratching your cornea.

Use a fresh towel every time you wipe your face. Sharing face towels or napkins with others is a guaranteed way to get the highly contagious eye infection called conjunctivitis.

Wear a large hat or cap along with your sunglasses. A wide - brimmed hat will block out 50% of UV radiation and reduce the UV rays that may enter your eyes from around the goggles.

Have spinach twice a week. It could be steamed, sautéed in olive oil with garlic or perhaps in a quiche. It doesn't matter how you get it, just be sure to have it regularly. Studies have shown that lutein, a nutrient abundant in spinach, may prevent age - related macular degeneration and cataracts.

When you're working or reading, set your alarm to beep every 30 minutes. This is your reminder to look up, and away to a distant point for 30 seconds to help prevent eyestrain.

Check your blood pressure every month. You can do this at home with a do - it - yourself monitor cuff. High blood pressure, if unchecked, can damage vessels in the eye.

Check your blood sugar every month. Diabetes causes loss of vision due to cataract formation and due to diabetic retinopathy. It can cause bleeding on retina if left uncontrolled.

Dab an essential oil of jasmine, peppermint or vanilla on your arm and sniff. Scent researcher Alan Hirsch of the Chicago - based Smell and Taste Treatment Research Foundation says jasmine increases the beta waves in the frontal lobes of your brain, promoting wakefulness and enabling you to focus better and see things more acutely. All three scents stimulate the limbic system in your brain, which in turn stimulates the rods in your eyes that help you see in dim light.

Grey or amber sunglasses?

Answer : Grey. Grey lenses provide the least colour distortion - important when you're driving.

Walk at least four times a week. Some evidence suggests that regular exercise reduces the intraocular pressure ( IOP ) in people with glaucoma. In one study, glaucoma patients who walked briskly four times a week for 40 minutes lowered their IOP enough so that they could reduce taking medication for the condition. It's also possible - although there's no proof yet - that walking could reduce your overall risk of developing glaucoma.

Use herbs and spices instead of salt. Studies have found that high - salt diets increase your risk of certain types of cataracts, so stay away from the salty stuff. And while you're de - salting your diet, don't forget the salt in processed foods. Check labels for "no salt," "no sodium," "low salt" or "low sodium" tags when buying canned and other prepared foods.


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    • Kulsum Mehmood profile image

      Dr Kulsum Mehmood 4 years ago from Nagpur, India

      @frogyfish, thanks for your comment. Those of us who do lots of reading and/or computer work have a tendency of staring, so that the frequency of blinking becomes less. Due to this dry areas appear on the ocular surface and this affects normal functioning of the eyes. Varied symptoms appear, such as burning, pricking, redness, feeling of dryness, eyeache, headache etc. We call this a computer vision syndrome or CVS. To prevent this CVS... we must remember to blink frequently while using computers and/or while reading. After one hour of such work we must take a 5 minutes rest. And we must use lubricant eye drops and ointment/eye gel regularly... such as Carboxy methyl cellulose ... a wetting eye drops. God Bless you.

    • frogyfish profile image

      frogyfish 4 years ago from Central United States of America

      I need to pay better heed to that relaxing of eyes when doing reading...or computer work. Also, I do like using essentials oils, many ways. Thank you for your good tips about the food nutrition that is so helpful for our eye health. I had to come back here and re-read as my eyes have been so irritated, dry, recently.

    • Kulsum Mehmood profile image

      Dr Kulsum Mehmood 5 years ago from Nagpur, India

      Thank you Mike.

    • profile image

      Mike Coza 5 years ago

      These are all good suggestion to prevent a poor eyesight. To have a better eyesight you should know how to care of it. There are lots of eye exercises you should know and proper foods for your eyes. Here are the link if you want to know the eye exercises...

      It is very natural so you don't have to worry about the side effects.

    • Kulsum Mehmood profile image

      Dr Kulsum Mehmood 6 years ago from Nagpur, India

      Hi bariadi. You may wear sunglasses while driving. This will protect you from glare and also from drying effect of the air and sun.

    • profile image

      bariadi 6 years ago

      Very good advice i had cataract surgery last month dr told me exposure to the sun was the cause and matter of fact i drive quite a bit

    • Kulsum Mehmood profile image

      Dr Kulsum Mehmood 7 years ago from Nagpur, India

      Thanks frogyfish for the comments. Try out progressive glasses. Actually they are multifocals and can focus at all the distances.

    • frogyfish profile image

      frogyfish 7 years ago from Central United States of America

      I just got new trifocals - and the sunglasses were amber I guess, and I don't really like them. Shucks! You gave some other good tips too; and I am at least aware that the sunlight is a long-term problem without sunglasses. Thank you for sharing the info!

    • Kulsum Mehmood profile image

      Dr Kulsum Mehmood 7 years ago from Nagpur, India

      I agree with you mrbill15.This presicely is the reason anti-oxidents are prescribed to elderly patients so that they have plenty of vitamins and minerals to take care of the deficiencies.

    • mrbill15 profile image

      mrbill15 7 years ago from Cave Creek

      What we feed our bodies feeds our eyes. Many of the vitamins and minerals in our bodies are found in much higher concentrations in our eyes, so a diet lacking in these vitamins and minerals can lead to vision problems as we grow older.

    • Kulsum Mehmood profile image

      Dr Kulsum Mehmood 8 years ago from Nagpur, India

      Yes, Trsmd. Cucumber slices placed on the closed eyes are a great refresher for tired eyes. They also help in reducing eye strain and dark circles around the eyes. Thanks.

    • Trsmd profile image

      Trsmd 8 years ago from India

      You have not added anything about Cucumber.. that'll provide relief to your eyes..when u r strained..

    • ajcor profile image

      ajcor 8 years ago from NSW. Australia

      thank you for this information - we do eat fish weekly but not the spinach as much ..the use of the red onion was also interesting ...cheers

    • cgull8m profile image

      cgull8m 8 years ago from North Carolina

      Great job, useful tips, people who don't do this then complain later and try to find a quick fix. Glad to see there are natural stuff to eat to maintain good eye health.

    • Kulsum Mehmood profile image

      Dr Kulsum Mehmood 8 years ago from Nagpur, India

      Thank you maximumlight for your comments. Thank you for stopping by.

    • profile image

      maximumlight 8 years ago

      these are all great suggestions. I actually didn't know a lot of this information to be quite honest. Thank you for providing this info! I am going to tell my family and friends -- we all have bad vision