Today, you’ll discover 9 ways to improve your eyesight naturally, to improve your near-distance, far-distance, and night-time vision. Imagine, being able to more comfortably enjoy a good book, look at your phone up close, clearly see faces and expressions, and being more confident when you drive after dark. One day, you may wake up, and forget to wear your glasses, because you’re seeing so well! And even if your eyesight is good, you’ll want to read all the way to number 1, because age-related vision decline happens to every one.
Number 9. Protect your eyes by wearing sunglasses and blue light glasses.
Our eyes are directly exposed to both sun and artificial lights, including “high-energy visible” or blue light, which is radiated from a phone, computer, television, and LED lighting. According to eye doctors, long-term exposure to blue light is a health concern.
Unlike UV rays from sunlight, which are mostly absorbed by the structure of our cornea and lens, blue light can reach all the way to our retina. This causes dry eyes, contributes to digital eye strain, and can damage the eyes, increasing the risk of visual conditions like cataracts, and age-related macular degeneration. This is because damaging chemicals called Reactive Oxygen Species (ROS) are released, causing our lens cells to become stiff and cloudy.
Also, blue light exposure at night, suppresses the production of the hormone melatonin, and disrupts our circadian clock, leaving us feeling alert instead of tired. Sunlight is a main source of blue light, and invisible ultraviolet rays that damage the eyes. Protecting your eyes by wearing sunglasses, and blue light glasses, or using blue light blocking screens, is a must to have healthy, hydrated eyes. (Zhao et al., 2018).
Number 8. Regularly do eye exercises and rest your eyes.
In a study done in 2018, college students were instructed to do eye exercises, including palming, blinking, sideways, up and down, and rotational viewing, just twice a week for 2 months. As a result, the participants who did eye exercises had decreased eye fatigue, caused by prolonged exposure to digital screens, office and academic work, poor diet, and weak eye muscles.
You can do the 3 exercises we will mention, to decrease eye fatigue, eye irritation, dryness, burning, and poor or double vision.
1. Blinking: close your eyes and wait for 2 seconds and repeat. This can activate oil glands in the eyelids, so they can provide lubrication and hydration for your eyes.
2. Moving eyes: move your eyes up and down, side to side, rotate and rest in between each, and then repeat the cycle.
3. Palming: warm your hands by rubbing your hands, and then placing over your eyes, and breathing deeply; this can relax your eyes. Do these 3 exercises 5 minutes for each, then importantly don’t skip to rest your eyes to relax them.
4. Focusing on near and far object: focus on object1 replaced 10 inches or 25 cm far from your face for 15 seconds. Then focus on object2 20 feet away for 15 seconds, and repeat the cycle.
5. Figure Eight: Focus on the floor 10 feet far from you; draw eight with your eyes for 30 seconds, and do the same with drawing eight backward. Repeat each exercise for 5 minutes, then close your eyes to relax your eye muscles.
Also, you should regularly rest your eyes throughout the day. Use the 20-20-20 rule. Look at a target 20 feet away for 20 seconds, after 20 minutes of near work, in which you focus and work on the computer or book, and repeat (8 Easy Eye Exercises To Improve Vision: Techniques and Tips | Kraff Eye Institute, no date)(Kim, 2016).
Number 7. Get Enough Vitamin A.
Vitamin A deficiency can lead to severe eye conditions such as, night blindness, dry eye, and age-related eye diseases. Carrots, sweet potato, egg, milk, cheese, oily fish and fish oil, are excellent sources of vitamin A, an essential nutrient for eye health. An aging-associated eye disease called age-related macular degeneration is a cause of vision loss in older people. Other vitamins also support better vision. A large population study done in 2001, showed that taking Vitamins A, C, and E, zinc, and copper can decrease the risk of age-related macular degeneration by 25%. Eat a balanced and healthy diet, so you get can get these, as well as other vision-enhancing nutrients: vitamins B6, B9, and B12, riboflavin and niacin, and Omega-3 fatty acids, in particular DHA. (Vitamin A – Health Professional Fact Sheet, no date)(Kassoff et al., 2001)(Gilbert, 2013)
Number 6. Eat foods high in lutein and zeaxanthin.
Lutein and zeaxanthin are carotenoids primarily found in leafy green vegetables such as spinach, kale, lettuce, broccoli, as well as egg yolks, and marigold extract. They show blue-light blocking effects, and function as antioxidants, protecting the eye from harmful UV rays from the sun, as well as environmental pollutants. Eating lutein and zeaxanthin-rich foods can improve eye dryness and fatigue, and protect against age-related macular degeneration and cataracts. Adding healthy fats like olive oil, grass-fed butter, and coconut oil to your salad or cooked greens, help improve the absorption of lutein and zeaxanthin; as does taking zinc foods or supplements.
In one study at the University of Georgia, doctors gave 30 men and women marigold extract. The results? The patients were able to see fine details better, and make out details more clearly at night. To see our recommended marigold extract, click the link below. (Eisenhauer et al., 2017)(Ma and Lin, 2010)(Kan et al., 2020)
Number 5. Add anthocyanin-rich fruits to your diet.
Anthocyanin is an antioxidant found in berries such as blackberries, blueberries, bilberries, cranberries, and cherries. It protects the eyes from damaging effects caused by UV rays, and improves night vision. Add these berries to your diet to power up your eye health! (Khoo et al., 2017; Nomi, Iwasaki-Kurashige and Matsumoto, 2019).
Number 4. Get quality sleep
When you are sleeping, your eyes can finally get some rest. The duration and quality of sleep affect eye symptoms such as dryness. In a study done in 2019, the sleep quality of patients with dry eye diseases was examined. Results showed that patients with dry eyes had poor sleep quality, and tear secretion was not enough to hydrate the eyes. Importantly dry eyes can contribute to depression and anxiety too. Do you prefer sleeping lights or lights on? Even little light can your eyes, brain stimulation, and sleep quality.
In a study done in 2018, participants were exposed to light when sleeping; they had increased tiredness, discomfort in the eye, and their focus decreased.(Lee et al., 2015; Wu et al., 2019).
Number 3. Wear the right glasses or lenses
Our vision is changing day by day. When your eyes are tired, your vision is slightly less sharp. Visit your doctor to get the right prescription for your glasses and lenses. Fixing an appointment when you have a week to get enough sleep, a healthy diet, and balanced work, can increase your chances of getting the right prescription. Importantly, pay attention to hygiene if you’re using contact lenses. Make sure you have clean hands, and take out lenses when you’re sleeping, so you don’t get your eyes infected.
Number 2. Keep your eyes hydrated
The hydration level of the eyes influences eye health and diseases. Dehydration of the eye can be a reason for dry eye syndrome, changes in the retina’s blood vessels, and cataracts. Dry air can irritate your eyes, so environmental factors such as the humidity of the place you stay can affect your vision. The humidified environment can increase the tear’s hydrating effects on the eye. Maybe you can use room humidifiers if the air in your office or home is dry due to air conditioner use or weather. (Sherwin, Kokavec and Thornton, 2015)(Abusharha and Pearce, 2013; Wang et al., 2017)
Number 1. Quit smoking.
We all know smoking can cause many diseases, and quitting smoking can give you not only healthy lungs, but also healthy eyes. Our eyes have blood vessels that carry oxygen and nutrients to the cells to function properly. Smoking damages blood vessels; therefore, it can cause eye diseases. Studies show smoking can be the reason for age-related macular degeneration, cataracts even vision loss or blindness(Vision Loss, Blindness, and Smoking | Overviews of Diseases/Conditions | Tips From Former Smokers | CDC, no date)
And now, over to you: What are you doing to improve your eyesight? Or see better without glasses? Leave your comments below!