While there is no proven way to improve vision without corrective lenses or surgery, there are ways that can help improve eye health to promote good vision. Exercising the eyes can help reduce tension as well as strengthen the eye muscles. Meanwhile, having a healthy diet and eating foods that are a source of vitamins and minerals will also benefit your eyesight. By making lifestyle changes like these, your eyes and vision will stay healthy.
Step
Method 1 of 3: Train the Eyes
Step 1. Practice blinking slowly and quickly to help reduce eye strain
Blinking will give your eyes a moment to rest and at the same time moisturize them so they don't dry out. Take 2 minutes and blink every 30 seconds. Make sure your eyes are completely closed before opening them again. After a slow flash, take another 2 minutes to blink once every 4 seconds. Repeat this step several times a day to train your eyes to blink more.
- This step will be especially helpful if you focus on your computer or TV all day which can make your eyes tired more easily.
- Make sure your eyes are completely closed when blinking. Otherwise, the eyes will remain strained.
Step 2. Follow the figure 8 pattern with your eyes to strengthen the muscles
Imagine there is a figure 8 horizontally 2-3 meters in front of you. Without moving your head, just follow the number 8 pattern with your eyes. Follow the figure 8 pattern in one direction for about 2 minutes then follow in the other direction. Repeat this exercise 2-3 times a day to increase eye flexibility.
If you have trouble imagining and following the number 8 pattern with your eyes, try rolling your eyes instead. Open your eyes and move them in a clockwise direction. After 1-2 minutes, rotate your eyes counterclockwise for another 2 minutes
Step 3. Change the focus of the gaze from the thumb to objects in the distance to improve vision
Extend your arms straight out in front of you then lift your thumbs up. Focus your gaze on your thumb for 5 seconds before turning to an object 6 meters away to relax your eyes. Keep changing focus every 5 seconds for 2 minutes to correct nearsightedness.
- Practice outdoors or in front of a window so that you can easily look outside and select objects in the distance to focus on.
- Keep your thumb in front of you as you shift your focus to distant objects. That way, it will be easier for you to change focus back. When you're not focusing on your thumb, you'll see it as blurry in front of distant objects.
Step 4. Move your thumbs in and out as you practice focusing
Extend your arms straight out in front of you and point your thumbs up. Bring your arms closer to your face while keeping your gaze focused. That way, the thumb will not appear blurry. Stop when the thumb is about 8 cm from the face or until it looks blurry. Slowly extend your hand again until your thumb is back in place. Repeat this exercise for at least 10 minutes to help you improve your visual focus.
Tip:
choose a point on your thumb so you can focus more easily. For example, focus your gaze on the tip of your fingernail or the dark spot on your thumb.
Step 5. Hold your palms to your eyes for 5 seconds to relax them
This technique is useful for relaxing tired eyes. Rub both palms for 5-10 seconds until they feel warm. After that, gently stick it to the surface of the closed eye. Inhale deeply as you hold your palms to your eyes for 1 minute. Try this technique 2-3 times a day to help reduce eye strain.
Do not apply pressure to the eyes as this may result in injury
Method 2 of 3: Changing Your Diet
Step 1. Eat green leafy vegetables to get vitamin A
Green leafy vegetables are rich in vitamin A and lutein, an antioxidant that can help improve eye health. Add foodstuffs such as kale, spinach, broccoli, and mustard greens to your diet at least 3-4 times a week to improve eye health. Enjoy these vegetables fresh or with your favorite dish.
Vitamin A can also help reduce the risk of cataracts and macular degeneration
Step 2. Eat citrus fruits and other sources of vitamin C
Vitamin C can also help reduce the risk of cataracts while increasing blood circulation in the eyes. Include fruits and vegetables such as oranges, grapefruit, tomatoes, or apples in your diet. Try to get around 75-90 mg of vitamin C daily, which is a healthy dose for the body.
If you find it difficult to eat foods that can meet your daily dose of vitamin C, consider taking supplements. There are many vitamin C supplements sold at local pharmacies
Step 3. Eat foods rich in fatty acids and vitamin D to help treat dry eyes
Omega 3 fatty acids and vitamin D will help fight macular degeneration which can lead to vision loss in old age. Enjoy foods such as salmon, walnuts, flaxseeds, and chia seeds about 3-4 times a week in a balanced diet.
You can also get omega 3 fatty acid supplements at your local pharmacy
Step 4. Look for foods rich in antioxidants to help reduce the risk of cataracts
Foods such as berries, chocolate, green tea, apples, and red wine contain antioxidants that can prevent macular degeneration and cataracts. Try to include sources of antioxidants in your diet at least 2-3 times a week to maintain a healthy body.
Step 5. Take a lutein supplement to help improve eye health
Lutein is an antioxidant found in many fruits and vegetables. Lutein can help protect the eyes and reduce degeneration. Visit the local pharmacy to get a lutein supplement that you can take every day. Take this supplement with a glass of water in the morning or evening.
Consult a GP before using any new supplements. Make sure this supplement does not react negatively to your medication or illness
Tip:
You can also get lutein by eating foods like egg yolks, corn, bell peppers, zucchini, kiwi, and spinach.
Method 3 of 3: Changing Your Lifestyle
Step 1. Take occasional breaks while looking at the TV or computer screen
Blue light from computer and TV screens can cause eye strain and dryness when viewed for too long. Try taking a 10-minute break every hour if you work on a computer. That way, you can take your eyes off the screen for a moment. When sitting facing a computer screen, be sure to blink frequently and reduce screen brightness to minimize eye strain while working.
- Some computers have a setting option that reduces some of the blue light from the screen to minimize eye strain.
- You can also buy glasses that have protective lenses to reduce blue light reaching your eyes.
Tip:
use the 20/20/20 rule while working with computers. Take a 20-second break every 20 minutes and look at an object 20 feet (6 meters) away. This way, your eyes can rest and are less strained.
Step 2. Wear sunglasses to reduce eye strain in sunny weather
The effects of sunlight can cause vision loss and over time make your eyes weak. Therefore, wear sunglasses when spending time outdoors during sunny weather. Take these glasses with you every time you go out so you'll always have them ready. If you want to protect your eyes more, choose glasses that can also cover the sides of your eyes.
- If you don't have sunglasses, try wearing a hat or face covering that protects your eyes from the sun.
- You can buy prescription sunglasses or protective glasses that can be attached to regular glasses if needed.
Step 3. Quit smoking to prevent eye nerve damage
Smoking can cause various vision problems such as macular degeneration, cataracts, and damage to the optic nerve. If you don't smoke, avoid other tobacco products. Meanwhile, if you smoke, reduce the number of cigarettes you consume in a day and try to quit altogether.
The chemicals in cigarettes are not only harmful to your eyesight, they can also make your eyes dry and strain
Step 4. Go to bed at night so your eyes can rest
If you don't get enough rest at night, your eyes will feel sore or dry the next day. Try to get at least 6-8 hours of sleep each night so your eyes can rest and recover. Avoid using any screen device for at least 30-60 minutes before going to bed as it can make it difficult for you to sleep well.
If you have trouble sleeping, try wearing an eye mask or covering the windows with light-tight curtains to make your room completely dark
Step 5. Get an annual eye exam
An eye examination is very important to ensure that his health is not deteriorating and that there is no worsening of the disease. Make an appointment with an ophthalmologist at least once a year to check your vision and eyes. Answer all the doctor's questions honestly during the examination so that your test results are accurate.
Ask your doctor about techniques or exercises you can do to help improve eye health. The doctor may know more about this technique
Warning
- There is no proven way to improve vision without corrective lenses. However, exercising your eyes and making lifestyle changes can help keep your eyes healthy longer.
- If you have trouble seeing or your vision worsens, see an ophthalmologist for a checkup.
