9 Effective Eye Exercises to Improve Weakening Eyesight

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Failing eyesight could be caused by several factors. Since its occurrence is prevalent among older people, we can deduce that age is a cause although genetics and environment are factors to be considered as well.

The remedies to poor eyesight these days are varied. We can resort to eyeglasses, contact lenses or even surgery. Those of us who suffer this condition must go through the daily inconvenience of contact lenses care, damaging our glasses or groping our way through when we lose or misplace our optical devices.

What Causes Weakening Eyesight?

We may suffer from poor eyesight but are we aware of what causes the condition? Perhaps it’s time for us to know why. There are studies that have been conducted which have come up with recommendations on how to improve weakening eyesight. Here are some of the most common factors that contribute to weakening eyesight:

Aging. This is a factor for poor eyesight that comes naturally where vision will deteriorate gradually. Aging is the most frequent cause of poor eyesight. As an individual age, the eyeball’s lens becomes thicker and inflexible.

With younger people, this thickening condition can be treated through laser eye surgery or by reflective lens exchange. It isn’t expected that one can get back his 20/20 vision when he reaches old age, but there are perhaps a lucky few who can.

Cataracts. Again, this is a common condition with older people and probably the most obvious among the major issues concerning the eyes. In rare instances, sudden trauma or certain diseases can trigger cataracts to happen.

The condition is characterized by the clouding of the lens which will ultimately result to vision loss and glare tolerance. Fortunately, one can have cataracts treated with surgery.

Diabetes. This is a complex disease which can affect many parts of the body. The eyes are no exception. Many visual problems find their roots in the occurrence of diabetes. The main target of the disease are retinas behind each eye.

If diabetes is dealt with properly, those who suffer from it will not have to suffer from DED (Diabetic Eye Disease).  Conversely, those who manage it poorly will have higher risks of the condition developing. Vision loss for those with DED will occur gradually over a period. It is paramount for these people to deal with their disorder. They should seek the help of specialists and have regular eyesight check-ups.

Eye strain. This is the most common cause of bad eyesight. Its prevalence nowadays has increased geometrically because of the techno gadgets that have become part of our daily lives. Television, computers, cell phones, notebook pads, and e-books are but a few that make us use our eyesight. Prolonged and intense exposure to these gadgets will strain our eyes.

When we focus on items that are at close range for long durations, it becomes difficult for to focus on objects that are farther away. Just imagine the damage on the eyes when working on a computer screen for eight-hours daily. And that’s just the computer. We still must deal with the TV, cell phones, and the rest.

Even during the “olden days,” we are familiar with scientists and scholars, using those heavy-rimmed spectacles as they work in their laboratories. As early as then, these people have already been straining their eyes reading, writing and concentrating on their laborious work.

Sight cannot be circumvented when using these science gadgets. Our eyes are needed to communicate and obtain information through these gadgets. Is there possibly a way to avoid straining our eyes when exposed to all these gadgets? There always is.

For instance, if working on a computer screen for 8-regular hours at work, always make it a point to give the peepers a break. Every twenty minutes or so, look at an object that is twenty feet away for twenty seconds. Then go back to the computer screen. Or adjust the settings of the screen. Minimize the glare and the brightness. One can even take a short walk every occasionally. This would allow the eyes to focus on something different.

It’s important to have eye conditions be treated as soon as possible. Many of these conditions can be treated or improved, and in doing so, one’s quality of life will also take a turn for the better. The medical profession has a multitude of experienced and expert surgeons who can give an assurance of world-class care in a contemporary setting.

How to Naturally Improve Your Weakening Eyesight

Because of the requirements of work, especially those dealing with computers, we are tasked to stare at words and images which will lead to eye fatigue. For aged people, the condition is worse. But with proper care, diminishing eyesight should not be a problem. Here are some pointers on how to sharpen and improve vision so one can have a better look at the future.

Eat Right for Healthy Eyes

Mom has always reminded us, “eat your carrots, they are good for your eyes.” And she was right. Like any other part of our body, the eyes will need the proper nutrients to function well. Starting today, plan for the eyes with a “visionary” diet and one can incorporate these:

  • Vitamins A, C, and E, together with minerals zinc and copper are important for sharpening the eyesight.
  • Antioxidants, especially beta-carotene, zeaxanthin, and lutein, can protect one’s macula from solar damage. Good sources would be from green, leafy vegetables, yellow peppers, egg yolk, sweet potatoes, pumpkin, and carrots. Yellow and green seem to be the colors of choice here. Research indicated that consuming these foods of color can prevent the disintegration of the macula due to age, which is a main cause of blindness.
  • For the eye’s lens and its prevention of cataracts, include in the diet regimen foods which contain cysteine, lecithin, and sulfur. Excellent sources are garlic, shallots, onions, and capers.
  • The anthocyanin from berries has anti-inflammatory properties and antioxidants which may help improve the vision.
  • To give structural support to the cell membranes, including cold-water fish in the diet. Good sources are mackerel, sardines, salmon, and cod. The fatty acid DHA can help improve eye health care.

Relax the Eyes

Like the rest of the body, the eyes also need some rest and recreation. After all, the eyes are constantly at work and expending energy. Best recommendation is quality night sleep. When one turns in at night, the eyes will get its well-deserved rest and will have time to repair and recover. The regular 8-hours is good enough. Lack of sleep may weaken the vision.

When at work also protect and rest the eyes. Spare 10 minutes to rest them for every hour’s work, whether in front of the computer or reading. If one feels over-exertion in eye use, lie down and if possible, place slices of cucumber over the eyelids. The cooling effect can rejuvenate the eyes.

Exercise the Eyes

Eyes also have muscles, and they need to be subjected to some exercises. One can do these simple movements first thing in the morning, before bedtime or at any time he feels your peepers fatigued. Wash hands first and if possible, turn on some soothing music for relaxation. If one can apply this religiously, he will see good results in a month’s time.

Here are some basic exercises to improve eyesight:

Focusing Near and Far

This is an easy and convenient exercise one can perform anywhere:

  • Sit or stand in a comfortable position. The exercise would only take between 2-3 minutes.
  • Put the thumb just in front of the face at about a 10-inch distance. Focus on it.
  • On every deep breath, switch the focus from the thumb to an object about 10-20 feet in front.
  • Repeat several times. This exercise will strengthen the muscles in your eyes. Over time, there should be an improvement to the vision.

Palming

This exercise is good for relieving stress around the eyes. Try doing this when taking computer breaks.

  • Make yourself comfortable in a sitting position.
  • Lean forward on a desk or with the elbows resting on the knees. Close the eyes.
  • Place two hands over the eyes. The cups of the palms should be covering the eyes. Fingers should be on the forehead, and the heel of the hand should rest on the cheekbone.
  • Make sure the eyes can freely blink. Don’t put too much pressure on the eyes.

That’s it. Simple, yet effective. Palming will not only rest the eyes but the mind as well. Do this exercise as often as needed during work hours, or at any time there is an extra demand on the eyes.

Shifting

The lack of eye movement has a direct effect on loss or weakening of vision. It’s therefore important to subject the eye muscles to some rapid movements. Eye shifting is important to all visual disorders, especially nearsightedness, astigmatism, farsightedness, and more.

Force your eyes to make a series of small-scale shifts, consciously trying to perceive the various sections of an object. Do this without gazing fixedly at it to see all its parts clearly at once.

Flexing

Follow this exercise to stretch the ocular muscles. This should be refreshing, especially for people who spend too much time in front of their television or computer screen.

  • Face forward and look up as far as possible without moving the head. Look down then up again, down, up, down, and so on.
  • Look to the top right as far as possible without moving the head, then to the bottom-left then alternate the movements again.
  • Finally, look to the top left as far as possible without moving the head, then to the bottom right and alternate the two again.
  • Do each movement several times and feel the muscles stretch!

Room Scanning

This slow and steady motion of scanning objects in the room will help one focus on objects that are both close to or far away.

  • Sit on a chair, make yourself comfortable. Be sure that there are many objects in front. They will be part of the exercise. The den or living room will do just fine.
  • Begin at one side of the room then slowly scan all the objects in it.
  • Look and examine each of the objects in detail before moving on to the next. Do the same examination.

Blinking

We may not be aware but blinking the eyes has several benefits. For one, it’s the best way to refresh the eyes. It also has something to do with focus. Because of work necessities, television watchers and computer users do blink less than normal, especially during periods of intense concentration. If one is working in front of a screen right now, try this simple yet eye-refreshing exercise.

For the next 2-minutes, one should blink every 4-5 seconds. Then make an appraisal. Do the eyes feel fresh or strained? Are the eyes relaxed or tired? Now go to the normal routine and blink every 30-seconds for about two minutes.

Unknowingly, the rate of blinking can also help in communication skills. Staring at somebody, either you or another person will often translate as a sign of hostility. But when conversing with people who would blink at 3-4 seconds interval, this is a sign of a laid back and responsive listener. Just to prove a point, check out the blink rate of a person you would be talking to next time.

Sunning

Sunning can help one’s vision improvement. In fact, some people have testified that sunning does have its benefits, especially those who are oversensitive to light. Perform this exercise with closed eyes otherwise; they will be exposed to damage.

  • Stand or sit in the sunlight. Relax the face.
  • Allow the sunlight to go through and relieve the tension in the eyelids. This is a great routine to start the day. Even just a couple of minutes will be helpful.
  • To avoid any strain on the eyes, rotate the head from one side to another. Mimic the movement as if the eyes were drawing circles with the nose.
  • Breathe deeply but don’t squint.

Figure of Eight

This is a simple yet good exercise for the eye muscles for increasing their flexibility.

Just picture a huge figure-8 at 8 to 10-feet in front. Turn that imagined figure-8 on its side. Now, slowly trace that figure-8 with the eyes. Perform this one way for a couple of minutes. Repeat the reverse way for the same number of minutes. Persevere with this new exercise and feel the effects later.

Zooming

This one is a favorite among eye-exercises. It’s quick and easy to do.

  • Sit comfortably then stretch out an arm. The thumb should assume a hitchhiker position.
  • Focus the eyes on the thumb with the outstretched arm.
  • Without losing focus on the thumb, bring it closer until it’s about three inches away from the face.
  • Now, slowly move the thumb away once more until the arm resumes the fully outstretched position.
  • Do this exercise for a couple of minutes at different times throughout the day.
  • The exercise can improve focusing skills and will strengthen the eye muscles.

 

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