Complete Eye Care

Getting routine eye checkups is just one of various ways you can enhance your eyesight and prevent injuries or infections that could harm your eye vision. Keep reading to learn various ways you can improve your eyesight.

Get enough key vitamins and minerals

Vitamins A, C, and E, as well as the minerals like zinc, contain antioxidants that can be beneficial in macular degeneration. It is a condition in which the macula (the part of the eye that controls central vision) starts to deteriorate.

Food sources for these important nutrients include a variety of colorful and seasonal vegetables, and fruits, such as:

• Carrots
• Red bell peppers
• Citrus fruits
• Broccoli
• Spinach
• Bathua
• Strawberries
• Sweet potato
• Other green vegetables

Foods rich in omega-3 fatty acids, such as flax seeds, and salmon fish are also recommended for overall eye health.

 Enough intake of the carotenoids

• A few other nutrients are also crucial to improve eyesight. Among them are Zeaxanthin and leutin, which are carotenoids found in the retina of the eye. 
• You can get them from green leafy vegetables such as broccoli, spinach, fenugreek, zucchini, and eggs as well.
• Lutein and zeaxanthin can also be consumed in supplement form. 
• These carotenoids help in protecting the macula by improving pigment density in that particular part of the eye, and absorbing UV rays (ultraviolent) and blue light.

Consumption of Fennel seeds

• Ancient people called fennel, ‘the herb of sight (vision)’ for a good reason. Nutrients and antioxidants present in this herb slow down the progression of diseases like cataracts and support healthier eyes.
• A bigger variety of fennel seeds should be used for this practice. Take one cup of almonds, fennel seeds, and sugar to a grinder mixer jar and grind this to a fine powder. 
• Consume one tablespoon of this herbal powder with one glass of warm cow’s milk before going to sleep. 
• Consume this for 40 days and see for the improvement in your eyesight.

Wear protective eyewear

• Whether you are playing racquetball, working in your motor garage, or doing a science experiment in the classroom, you must protect your eyes with appropriate protective eyewear.
• Tough, appropriate eyewear is required if there is a risk of strong chemicals, sharp or blunt objects, or materials such as wood shavings, metal shards, or even a stray elbow playing during a basketball game, entering your eye.
• Many protective spectacles are made with a kind of polycarbonate, which is around ten times tougher than other types of plastic.

Quit smoking

• You already know smoking is very bad for your respiratory system and your heart, not to mention your hair, skin, teeth, and just about every other body part. 
• That includes your eyes, as well. Smoking dramatically increases your risk of developing age-related macular degeneration and cataract. 
• Fortunately, within the first hours of quitting, your eyes, lungs, heart, and other body parts can start to rejuvenate from years of tobacco-induced harm. 
• And the longer you can restrict cigarette smoking, the more of your blood vessels will get advantage and inflammation will ease off throughout your eyes and the rest of you.

Keep your hands and lenses clean

• Especially your eyes are more vulnerable to germs and infections. Even things that just irritate your eyes can affect your vision. 
• To avoid such things, you should always wash your hands before touching your eyes or wearing your contact lenses.
• It is also super important to disinfect your contact lenses and wash your hands as instructed.
• You should also replace your contact lenses from time to time as advised by the provider or your doctor.
•  Germs present in your contact lenses can result in bacterial infections of the eyes.

Exercise

Some eye exercises may help in making your eyes more flexible and healthy. These will maintain optimal vision and will improve blood circulation to the eyes. These exercises will reduce too much strain on your eyes and also improve your power of concentration.

Rotation of eyes

 For an instance, you can try rotating your eyes in both anticlockwise and clockwise directions for ten seconds each. Blink in between the sets of an exercise to give your eyes some rest. You can also try fluttering as well. Blink your eyes quickly for ten to thirty seconds repeatedly. Practice this two times a day.

Focus change

This exercise works on concentration power and challenging your focus. It should be done in a sitting position.

• Hold your index finger a few inches away from your eye.
• Focus on the top of your finger.
• Slowly move your index finger away from your face, holding your focus
• Look away for a few seconds, into the distance.
• Focus on your outstretched index finger and slowly bring it back toward your eye at starting position. 
• Look away from your finger and focus on something in the distance.
• Repeat this two to three times.

Follow the 20-20-20 rule

• Your eyes work hard throughout the day and need a break in between hours now and then. The strain on the eyes can be especially intense if you work at a computer or laptop for a long duration at a time. To reduce this strain, follow the 20-20-20 rule.
• That means every 20 minutes, you should stop staring at your computer and look at something 20 feet away for 20 seconds.

Bharmari pranayama:

• Sit in a sukhasana (crossed leg).
• Close your eyes and ears by slightly pressing the thumbs on them.
• Place your index fingers in between your eyebrows, little and ring fingers near nostrils.
• Focus your attention in the middle of your eyebrows.
• Inhale deeply through the nose, hold the breath for two to three seconds then slowly exhale through the nose while producing a humming sound like a bee. Your mouth must be closed.
• Repeat this five times.

Trataka

• Sit down comfortably in sukhasana, or Padmasana. 
• Place a candle around two feet far from where you are sitting.
•  Light the candle and start gazing at the flame without blinking. 
• You can count numbers in your head to keep a time record and for your mind to not interrupt. 
• Gaze as long as you can. The longer you do, the better.
• Doing trataka improves your concentration power and vision. This eye exercise reduces high myopic eye powers. 
• A patient who are diagnosed with migraine, and epilepsy should not practice Trataka