3 Key Ways To Improve Eyesight Naturally

improve eyesight naturally

Recently out-of-the-blue, something has started happening to my eyesight and it’s been slightly alarming.  I’ve found it really hard to focus on close-up things and in fact anything within about 8 inches from my face is totally blurry.  Just the effort of trying to look at them is really tiring.

A quick google search tells me that I’ve possibly developed presbyopia – an age-related condition where the eye lenses lose elasticity and don’t change shape as easily as they used to.  And what’s the cure for that?  Well there isn’t one it seems.  Any age-related eye condition just requires trotting off to the opticians for a first set of glasses.  And then bam you’re another statistic in the 40-somethings-with-glasses category.

But digging a little deeper I discovered that vision problems are massively on the increase nowadays, due to our computer-orientated, desk-based lifestyles.  We’ve stopped using our eyes in an active and varied way.  (Which is absolutely what I’ve been doing lately, with my hours of research and blogging.)  Combined with unhealthy routines, excess stress, bad nutrition and poor sleep, our vision is paying the price.

In reality you don’t just have to label yourself with an age-related eye condition and resign yourself to a set of glasses straight away.  There’s a number of really simple ways you can improve eyesight naturally, supporting your vision for many years to come.

3 Key Ways To Improve Eyesight Naturally

1  Exercise Your Eyes

Just like any other muscle, your eye muscles will weaken over time, if they’re not used as much or as efficiently.  And the risk of eye fatigue or focusing problems is much more likely, if like me, you spend hours with your eyes glued to a laptop screen at a fixed distance.

The following exercises are an awesome way to improve eyesight naturally by strengthening your eye muscles.  Commit to practicing them at least 2-3 times a day for fantastic results.  They don’t take long, but can make a big difference!
(Please note – you cannot exercise your eye muscles with glasses on.)

  • Zooming Exercise – Hold a pen at arm’s length, focusing your eyes on it.  Slowly bring the pen closer to your face until it’s about 6 inches away, then move it back again.  Keep your eyes focused on the pen throughout the exercise, repeating 10 times.
  • Near & Far Focusing – Hold your thumb up 10 inches in front of your face and focus on it.  Then move your eyes to look at something 10-20ft away.  Repeat this process for 2-3 minutes, moving your focus back to your thumb and away again.
  • The Hot Dog – Focus on a point in the distance.  Bring your index fingers up in front of you with tips touching, about 8 inches from your face.  Without looking directly at it, notice the ‘mini hot dog’ between your fingers. Isn’t it cool!
    Now as you pull your finger tips slightly away from each other, observe the mini hot dog floating there, then flick your focus back to the distance again.
    Repeat this process for a couple of minutes to exercise the ciliary muscles inside your eyes.
  • Figure Of 8 – Imagine a giant figure-of-8 about 10ft in front of you and slowly trace that figure with your eyes.  Repeat 20 times clockwise and 20 times anticlockwise.
  • Clock Face – Imagine there’s a clock face in front of you.  Look up at 12 o’clock and down at 6 o’clock.  Repeat 10 times.  Then do the same with 9 o’clock and 3 o’clock.  You can also repeat the movement diagonally.
  • Eye Rolls – Roll your eyes 10 times clockwise and then 10 times anticlockwise.
  • Palming – A great, stress-relieving and rejuvenating eye exercise.
    Rub your palms together to warm them and cup them over your eyes, so that the heel of your hand rests on your cheekbone.  There’s no need to press on your eyes and you should still be able to blink freely.  Sit like this for a few minutes, breathe and relax.  This is a great exercise to do regularly , especially if you work on a PC all day.

2  Rest Your Eyes

Now this seems pretty obvious, but one of the most important ways to improve eyesight naturally, is simply to rest your eyes properly!

Good sleep is essential for good eye health and eye R&R.  Sleep is when your eyes repair and rejuvenate ready for the next day, along with the rest of your body.

Resting your eyes regularly is also crucial when you’re using your eyes for a lot of close-up work and especially computer use. This modern-day habit is one of the reasons why vision problems and glasses prescriptions are on the rise! Endlessly staring at a computer screen fatigues yours eyes and wastes the muscles your eyes use to focus.

So try to take an eye break for at least 10 minutes in every hour of computer use. Using the time to practice eye exercises and palming.  And the occasional quick power-nap does wonders for the eyes and the brain too.

3  Maintain Good Eye Nutrition

The final piece of the puzzle is of course good eye nutrition.  Your eyes require a number of key nutrients to maintain proper health and function.  All the sleep and eye exercises in the world won’t really help if you’re nutrient deficient in some way.
Some of the most important nutrients to to improve eyesight naturally include:

  • Vitamin B Complex – The entire B complex is critical for all body systems, eyes included! Vitamins B6 (riboflavin) and B12 particularly play important roles in preventing degenerative eye disease [3][3a].
    Top up your B complex with oily fish like wild Alaskan salmon, eggs, organic red beef and liver, mushrooms, dark green leafy veggies, organic dairy and sunflower seeds.
    Or take a good quality B-complex supplement that contains folate (not the synthetic form folic acid – find out why in this article).
  • Vitamin D – Vitamin D is a super-nutrient!  It’s deficiency is related to the development of many diseases, including increased risk of cancer.  Low vitamin D can cause eyes conditions such as age-related macular degeneration (AMD) and dry eye.
    Expose your skin to short doses of sunshine (no burning!) or take a decent oral D3 supplement.  Here’s my current fav.
  • Vitamin A –  The most well-known nutrient for eye health, a deficiency in vitamin A can lead to corneal thickening, poor night vision and eventually blindness.
    Vitamin A-rich foods include – beef liver, carrots, sweet potato, kale and spinach.
  • Vitamin C – Vitamin C (ascorbic acid) is a major antioxidant in the body and is especially important in the eye where it protects against oxidative stress [3b]. It’s also needed for collagen production in the cornea.
    Good vitamin C foods include – guava, blackcurrants, bell peppers, kiwi, orange, strawberries, broccoli and kale.
  • Lutein & Zeaxanthin – These two antioxidant carotenoids are super important for eye health, because they’re present in the retina and help to filter harmful wavelengths of light. They’re especially good for preventing chronic eye conditions like macular degeneration and cataracts [3e].
    Find them in foods like – eggs and green leafy veg, like cooked kale and spinach.
    Or you can take a good quality supplement.  Here’s the Time Health Lutein & Zeaxanthin that I take every day.
  • DHA – an important fatty acid that supports and maintains eye function [3f].  DHA is found in clean sources of oily fish such as wild Alaskan salmon and sardines.  High strength DHA/EPA supplements are also a fab way of boosting your levels.

I’m so pleased to report than within a couple of days of doing just the exercises alone, I was able to read a page held 6-8 inches from my nose!  A massive improvement so quickly and a big relief.  Being proactive in your own health really can work.

So do you have any exercises or nutrition that you’ve used to improve eyesight naturally?  Get in the comments and share your own tips, thoughts and experience!
Let’s get learning and nurture our eyesight together x

     

Disclaimer:  if you’ve been prescribed glasses for a congenital eye condition, then that’s a different kettle of fish and these ways to improve eyesight naturally may not apply.  Be sure to manage your specialist eye health under the care of your optician/doctor/healthcare provider.

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