Health

How can we improve our vision?

By ethnichealth

Posted on February 11, 2013

Wear Sunglasses for Good Vision

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There are two good reasons to wear sunglasses whenever you spend time outside in the sun:

Sunglasses look cool.
The right kind of sunglasses will help protect your eyes from the sun’s ultraviolet (UV) rays.

Too much UV exposure increases your risk for cataracts and macular degeneration.

When choosing sunglasses, be safe as well as stylish. Choose sunglasses that block 99% to 100% of both UVA and UVB rays. Wraparound lenses help protect your eyes from the side. Polarized lenses work well to help reduce glare when driving.

Contact lens wearers have the option of using contact lenses that offer UV protection. There are two types available. One works for intense sun exposure, such as in the mountains or on the beach. UV protecting contacts are a reasonable option, but may not be a substitute for large wrap-around sunglasses. It is best to protect the eyelids and eye surface from UV in addition to the area covered by the contact lenses.

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Use Safety Eyewear at Home, at Work, and While Playing Sports

If you work with hazardous or airborne materials at work or home, wearing safety glasses or protective goggles can protect your eyes from injury, vision loss, and blindness.

Certain sports such as ice hockey, racquetball, and lacrosse also carry the risk for eye injury. Wearing eye protection such as helmets with protective face masks or sports goggles with polycarbonate lenses can shield your eyes from a flying puck or swinging lacrosse stick.

Aim your car vents at your feet — not your eyes. Dry, air-conditioned air will suck the moisture out of eyes like a sponge. Aim the vents in your car away from your eyes, or wear sunglasses as a shield. Dry eyes can be more than an inconvenience; serious dryness can lead to corneal abrasions and even blindness if left untreated

Walk at least four times a week. Some evidence suggests that regular exercise can reduce the intraocular pressure, or IOP, in people with glaucoma. In one study, glaucoma patients who walked briskly four times per week for 40 minutes lowered their IOP enough so they could stop taking medication for their condition. It’s also possible — although there’s no proof yet — that walking could also reduce your overall risk of developing glaucoma.

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Foods that strengthen Eyesight

Carrots: Carrot is a most common food that associated with eyesight improvement. You must have heard about helpfulness of carrots in improving eyesight. Carrots work as a powerhouse for protecting vision especially night vision because they are rich in beta-carotene, lycopene and lutein. Beta-carotene is good for the retina and protects eyes from damage caused by the sun. Lycopene is a phytonutrient antioxidant which protects eyes from UVB radiation. Lutein is a protective phytonutrient which found in the macula at high concentrations and protects it from free radical damage.

Apricots: Apricots contain both beta-carotene and lycopene that help in eyesight improvement. These two phytonutrients promote good vision as explained above. In our body, beta-carotene is converted to vitamin A which is an important antioxidant that resists oxidative stress damage of the lens and prevents macular degeneration & cataracts. Apricot also contains carotenoids which help in eyesight improvement.

Eggs: Whether you eat eggs boiled, scrambled or sunny side up, they are valuable in your diet. The darker egg yolk is more nutritious. Eggs are rich source of sulphur and cysteine, two components of glutathione protein which acts as an antioxidant to resist oxidative damage of the lens. Egg yolks are also rich in lutein which can reduce the risk of age-related macular degeneration. In addition to lutein, egg yolks also contain essential fatty acids, zinc and B-vitamins which are all essential for healthy eyes.

Dark berries and grapes: Blueberries, bilberries, blackberries and dark grapes, these all contain anthocyanins (eye-nourishing phytonutrient) which are very useful for night vision.

Blueberries are associated with the eye fatigue reduction. In addition to anthocyanins, blueberries also contain eye-healthy carotenoids, zeaxanthin and lutein. Blueberries also contain flavonoids like quercitin, resveratrol and rutin which can prevent macular degeneration. They also contain minerals like selenium and zinc which are necessary for proper vision.

Bilberries are the dark purple berries which can be eaten fresh, or can be enjoyed as a jelly or jam. Bilberries are rich in anthocyanosides which can reduce chances of poor vision. Consumption of bilberry is a must to avoid the risk of vision loss. It also contains vitamin A and C which are very important for healthy eyes.

Green leafy vegetables: You must have heard many times about the benefits of eating green leafy vegetables daily. These vegetables contain abundance of nutrients like calcium, vitamin A, vitamin B12 and vitamin C. Broccoli, spinach, collard greens and kale provide essential minerals and vitamins which are beneficial for good eye health. According to the Glaucoma Research Foundation, these vegetables contain high levels of the antioxidants zeaxanthin and lutein. These antioxidants protect the central retina (macula) from blue and ultraviolet light and protect the eyes from macular degeneration. Regular consumption of these vegetables can reduce the problems related to ageing like the eyesight problems and cataract. Do not overcook these vegetables, if you want to gain the most benefits from them.

Zucchini: Zucchini is another food rich in antioxidants lutein and zeaxanthin. These antioxidants protect the eyes from macular degeneration and reduce the chances of developing cataracts.

Avocados: Like zucchini, avocados are also rich in antioxidants lutein and zeaxanthin. Avocados contain lutein in more amount than any other fruit. Thus consumption of avocados reduces the chances of macular degeneration and cataracts.

Garlic and onion: Garlic and onions are rich in sulphur which is essential for the production of sulphur containing protein, glutathione. Glutathione act as an antioxidant for the lenses of the eye. Raised glutathione levels prevent and also resolute visual problems like macular degeneration, cataracts or glaucoma. They also enhance blood circulation and boosts immunity.

Cook with red onions, not yellow. Red onions contain far more quercetin, an antioxidant that is thought to protect against cataracts.

Fatty Fish: Salmon, cod, tuna, sardines, mackerel and haddock contain an abundance of healthyOmega-3 fatty acids which has a wide range of benefits for healthy eye. Fish are excellent sources of EPA and DHA, two Omega-3 fats which are vital for cellular health and prevent macular degeneration.

Salmon contain not only Omega-3 fatty acids but it is also rich in Vitamins A and D. These all dietary essentials help to improve your eye health and to boost your brain power.

Walnuts: Walnuts are another supplement rich in omega 3 fatty acids which are beneficial for healthy eye.

Almonds: Almonds are eye friendly food. Almonds are rich in vitamin E which is major option of cataracts prevention. Other foods in this category are kiwi, peanuts, etc.

Fruits containing Vitamin C: Citrus fruits like lemons and oranges and other Vitamin C rich fruits like gooseberry, tomatoes and guava help in prevention of degenerative eye disorders like cataracts. These fruits also protect you against infection. You can consume them whole or in the form of smoothies or juices.

Tomatoes contain 2 eye-healthy phytonutrients, lycopene and lutein. These phytonutrients are carotenoids and they are important for healthy vision. Lycopene is well accepted as effective in cancer-protection due to its antioxidant properties protect the eyes from sun damage.

Orange or yellow colored fruits: Mango, pumpkin and papaya are all rich in Vitamin A, which helps to improve eyesight and prevent night blindness.

Dark chocolate: Consumption of dark chocolate in regular diet can improve eyesight. Dark chocolate are rich in flavanoids. Flavanoids help to make the lens and cornea strong by protecting the blood vessels of the eyes. To get maximum benefits, consume pure form of dark chocolate which contains minimum 60% cocoa extracts.

Wine: Wine, especially red wine, also contains flavonoids as similar to dark chocolate. Flavonoids are beneficial for blood vessels and blood circulation and keep the eyes healthy. It doesn’t mean you should become a crazy wine binge. Controlled consumption is must to utilize health benefits of wine.

Soy: Soy is high in protein, low in fat and it contains important fatty acids and other important nutrients that are beneficial for eyes.

Other foods good for eyesight: Black currants, cabbage, can capers, milk, olive oil, plums, squash, sweet potatoes, and whole grains.

Avoid or cut back the following foods as much as you can to prevent vision loss

Sugar, trans fats, refined flour, foods having high glycemic index like bread, pasta and cereals and monosodium glutamate. Excess of these foods in your diet can be harmful to your eyes and can lead to major eye problems like glaucoma.

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