An estimated 2.2 billion people around the globe have some form of vision impairment. In some cases, this issue is preventable and even treatable.
Here are a few ways to potentially improve your eyesight and visual acuity.
1. Eat More Carotenoids
You’ve probably heard that eating carrots can help improve your eyesight. That’s because carrots are abundant in antioxidants called carotenoids.
Lutein and zeaxanthin – the carotenoids associated with better eye health – accumulate in the area of your retina that controls sharp, detailed central vision.
You can take supplements containing lutein and zeaxanthin or get them naturally by eating carrots, or any of the following foods:
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Avocado
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Broccoli
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Egg yolks
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Green peas
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Leafy greens (like kale and spinach)
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Papaya
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Pumpkin
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Red grapes
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Summer squash
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Sweet corn
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Sweet potato
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Zucchini
2. Eat Healthy, Nutritious Foods
In addition to eating foods containing carotenoids, you’ll also want your diet to include vitamins A, C, and E, the mineral zinc, and omega-3 fatty acids.
These nutrients can help with weight loss, testosterone production, and vision.
You can find them naturally in wide variety of foods:
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Vitamin A in broccoli, spinach, carrots, black-eyed peas, liver, and sweet potatoes.
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Vitamin C in oranges, kiwi, strawberries, bell peppers, and grapefruits.
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Vitamin E in sunflower seeds, almonds, hazelnuts, peanuts, and pistachios.
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Zinc in oysters, crab, lobster, shrimp, chickpeas, and dairy.
- Omega-3 fatty acids in mackerel, salmon, herring, sardines, and anchovies.
3. Perform Eye Exercises
A clinical review of 43 separate studies concluded that performing eye exercises could improve a wide variety of eye conditions and complications.
Here are several moves you can try at home:
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Imagine the number “8” on its side roughly 10 feet in front of you. Slowly trace the number with your eyes a few times. Repeat the process by visually tracing the number in the opposite direction.
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Alternate between looking to your left and right several times without moving your head. Then, while keeping your head still, look up and down.
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Hold your thumbs in front of your face at different distances. One should be pretty close while the other further away. Focus on your closest thumb for two seconds, then focus on your further thumb. Repeat this cycle several times.
4. Follow the 20-20-20 Rule
Just like the muscles in your body, your eyes can become fatigued with overuse.
To avoid strain, it’s important to rest your eyes periodically by following the 20-20-20 rule.
For every 20 minutes that you spend staring at digital devices, you should look at something that’s 20 feet away for a total of 20 seconds.
5. Get Regular Exercise
Cardio and strength training can help reduce the chances of developing glaucoma and type 2 diabetes.
Glaucoma damages the nerve that connects your eye to your brain, which causes gradual vision loss. Diabetes can lead to diabetic retinopathy, where arteries in your retina leak blood and fluid into your eyes and damage your vision.
6. Wear Safety Glasses When Necessary
Whether you’re performing household chores, playing sports, or working with hazardous equipment, protecting your eyes is extremely important.
If you are doing something that could result in injury, be sure to wear safety glasses, goggles, face a shield, or visor.
Wearing the proper gear can help protect your eyes from any impact, debris, or chemical splashes.
7. Don’t Forget Your Sunglasses
Excessive UVA or UVB exposure can result in cataracts, eye cancer, or pterygium growth on your eyes.
For that reason, it’s important to wear sunglasses – even if you are only going outside for a few minutes.
If you don’t have perfect eyesight, wearing prescription sunglasses is ideal.
8. Quit Smoking
Smoking can contribute to many serious health issues, including cancer, erectile dysfunction, and vision loss.
More specifically, smoking has been shown to increase the odds of developing cataracts and macular degeneration.
9. Know Your Medications
A few different types of medication might result in eye problems. Diuretics, antihistamines, antidepressants, and beta-blockers have been linked to visual difficulties in their users.
Even Viagra® can potentially cause blurry or blue-tinted vision in some users. Make sure you are taking the prescribed amount of your medications and report any issues to your doctor immediately.
10. Wash Your Hands Often
Unlike most of your other organs, your eyes are frequently exposed to the outside world. That means that they are way more susceptible to infections.
Also, because your hands have millions of bacteria on them, rubbing your eyes, glasses, or contact lenses can lead to contamination.
To avoid this, be sure to wash your hands often throughout the day and try to limit how much you touch your eyes.
11. Get Routine Eye Exams
The CDC estimates that as many as 93 million American adults are at high risk for developing serious vision problems in their lifetime.
Getting regular eye exams will allow your doctor to monitor your vision levels, and check for eye conditions like glaucoma or macular degeneration. Treating these conditions early on can lessen their effects down the road.
How Can Rex MD Can Help
Making a few lifestyle changes can help to protect your eyes and improve your overall vision.
If you want to take care of your eyes, improve your vision, and enjoy additional health benefits, the tips above might help.
Be sure to see your optometrist or ophthalmologist for regular exams, or if you think you may have a serious eye condition.
These doctors have the special education needed to provide you with sound medical advice.
