How well you eat affects how well you see. When it comes to your eye health, food and nutrition play a pivotal role in illness prevention and maintaining your eyesight as you age.
Some diseases progress slowly and subtly, and if you aren’t careful, your vision could be affected. We have to watch what we eat and how long we spend staring at our screens — whether it’s for work or to unwind. Neglecting to get proper rest can also have a negative impact on our well-being. But by following a holistic regimen that includes nutrition, exercise, and limited exposure to digital screens, we can keep our vision healthy and enjoy the world’s beauty.
Most of us spend hours every day in front of screens. These devices emit blue light, which has adverse effects on our health. Exposure to blue light before sleep can disrupt your sleep/wake cycle and circadian rhythm, leading to depression, weight gain, and heart disease. Limiting the time we spend in front of our devices can protect us from eye strain, dryness, and blurry vision.
Less screen time for both adults and children
There is a direct link between spending less time in front of screens and improved physical and mental health. The time spent away from electronic devices and spent with family or friends is known to have positive mental effects on our wellbeing, reducing depression and anxiety.
Restricting screen time is more complex for kids since technology has been a part of their lives since birth. Excessive screen exposure can lead to many health problems, including obesity, eye strain, poor sleep, and poor performance at school.
How to strengthen your eyesight naturally by retraining your brain
Contrary to popular opinion, eyesight can be stabilized and improved by learning and following new techniques. The American Optometric Association advises following the 20-20-20 rule to help relieve eye strain: Take a 20-second break every 20 minutes to view any object 20 feet away.
- Palming: rub your hands together, place them over your eyes with your fingertips resting on your forehead and slightly cup your hands, so you are not putting pressure directly on your eyes. Close your eyes tightly and breathe deeply for a few seconds. Enjoy the warmth from your hands and the dark, calming feeling.
- Eye-rolling: Start with a straight spine and an aligned neck. Relax your breathing and face muscles. Focus your eyes toward the ceiling and move them slowly clockwise as if tracing a circle. Repeat three times, then close and relax your eyes. Do this three more times counterclockwise.
- Distance Gazing: Focus your gaze on a distant object — look outside your window if you are home. Relax your eyes and facial muscles and breathe deeply for a few moments. Shift your gaze between faraway objects, then rest your eyes and relax.
The importance of diet
Foods rich in antioxidants, minerals, and other nutrients can lower your risk for eye conditions like cataracts. The potent antioxidants found in lutein and zeaxanthin can delay age-related vision problems, protect your eyes from ultraviolet rays, and lead to better vision. You can find these powerful nutrients in red bell peppers, oranges, key limes, leafy greens, walnuts, and chickpeas.