TIPS FOR YOUR EYE HEALTH

 To naturally improve your eye health and maintain or support eye power (vision clarity), you can follow these lifestyle tips, diet recommendations, and eye exercises. Keep in mind, while these may help prevent further deterioration or support eye comfort, they cannot reverse serious refractive errors like myopia (nearsightedness) or hyperopia (farsightedness). For those, glasses, contact lenses, or surgery may still be necessary.

✅ 1. Eye Exercises (Daily Practice)

These exercises help relax the eye muscles and reduce strain, especially if you spend long hours reading or on screens.

Palming: Rub your hands together and place them over your closed eyes for 1–2 minutes. Do this 2–3 times a day.

20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds.

Focus Shifting: Hold a finger 6 inches from your face. Focus on it, then shift focus to something far away. Repeat 10 times.

Eye Rolling: Roll your eyes slowly clockwise, then counter-clockwise. 10 times each.

✅ 2. Diet for Eye Health

Eat foods rich in antioxidants, vitamins A, C, E, and omega-3 fatty acids.

Carrots, sweet potatoes (rich in beta-carotene/Vitamin A)

Leafy greens (spinach, kale – rich in lutein and zeaxanthin)

Eggs (especially yolks – lutein and zinc)

Fish (salmon, sardines – omega-3s)

Citrus fruits and berries (Vitamin C)

Nuts and seeds (almonds, sunflower seeds – Vitamin E, zinc)

✅ 3. Avoid Eye Strain

Take regular breaks from screens.

Adjust lighting to avoid glare.

Use anti-glare glasses or a screen filter.

Blink frequently to keep eyes moist.

✅ 4. Ayurvedic & Natural Remedies (Optional)

Triphala eye wash: Soak Triphala powder overnight, strain, and use as an eye rinse.

Amla (Indian gooseberry): Rich in Vitamin C. Take fresh or as juice.

Castor oil (hexane-free, cold-pressed): A drop in each eye at night (consult a doctor first).

Ghee (cow’s ghee): A small spoon daily supports overall health including eyes.

✅ 5. Adequate Sleep & Hydration

Sleep 7–8 hours per night to allow your eyes to rest.

Drink 2–3 liters of water daily to prevent dryness and improve eye lubrication.

✅ 6. Protect Your Eyes

Wear sunglasses with UV protection.

Avoid smoking – it increases risk of macular degeneration and cataracts.

Avoid rubbing your eyes.

Summary Table

Action Benefit

Eye exercises Reduce strain, strengthen eye muscles

Antioxidant-rich diet Nourish retina and lenses

Proper screen habits Prevent digital eye fatigue

Triphala/ayurvedic herbs Cleanse and refresh eyes

Sleep and hydration Prevent dry or irritated eyes

Courtesy: ChatGPT