Eye Care Tips
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Ensuring the health of your eyesight is crucial for maintaining a high quality of life. Unfortunately, many individuals aged 45 and above are at risk of experiencing vision-threatening problems. In fact, statistics show that one in six adults within this age group may face such issues. As we age, the likelihood of vision loss only increases.
According to a recent report by the World Health Organization, it’s estimated that over 43 million people around the globe will develop age-related eye diseases by 2020. The primary culprits behind blindness and low vision are age-related conditions including macular degeneration, cataracts, diabetic retinopathy, and glaucoma. Therefore, prioritizing the protection and maintenance of your eyesight as you age is an essential component of any comprehensive health care strategy.
Eye Exercies
Yoga is a powerful tool that can be used to improve the functioning of different organs of the body, including the eyes. By incorporating specific poses and exercises, one can target the ocular muscles and overcome various eye-related problems such as myopia or short-sightedness, hypermetropia or long-sightedness, and other disorders.
In today’s world, around 35% of the population suffers from varying degrees of myopia and hypermetropia. Although glasses and lenses are commonly used to correct refractive errors, it’s important to note that using powerful glasses can actually worsen eye problems. Therefore, it’s recommended to use glasses only when absolutely necessary.
Additionally, many eye disorders are related to the malfunctioning of the ocular muscles caused by chronic mental and emotional tensions. Yoga techniques help alleviate these disorders and facilitate the normal functioning of our eyes.
Here are some yoga eye exercises that, when practiced regularly for a few months, can go a long way in improving the health of your eyes:
- Gazing Into the Darkness: Relax with your elbows on a table and place your palms over your eyes. Close your eyes and gaze into the darkness. Hold this position for 1-3 minutes.
- Side to Side Eye Movement: Without moving your head, look to the left and focus on what you see. Then look to the right and focus on what you see. Move your eyes side to side 5 times, and repeat this cycle 3 times.
- Up and Down Eye Movement: Look straight ahead and look down and to the left. Then move your eyes diagonally and look up and to the right. Repeat this exercise 5 times and then look straight ahead and do the same exercise looking down and to the right and then looking up and to the left. Repeat this cycle 3 times.
- Moving Your Eyes Diagonally: Look up and then down 5 times, while sitting up straight and focusing on what you see.
- Rolling Your Eyes in a Circle: Slowly roll your eyes in a circle clockwise, then counter clockwise, 5 times each way. Repeat this cycle 3 times.
- Near and Far Focus: Focus on a nearby object, then look at something distant. Repeat this cycle 5 times and repeat the entire exercise 3 times.
- Concentration One: Gaze at the point between your eyebrows for a few seconds, then look straight ahead. Then gaze at the point between your eyebrows again. Change this focus 5 times and repeat the entire exercise 3 times.
- Concentration Two: Gaze at the tip of your nose for a few seconds, then look straight ahead. Change this focus 5 times and repeat the entire exercise 3 times.
- Massage One: Squeeze your eyes shut tightly and relax the muscles around your eyes. Squeeze your eyes shut again and repeat this exercise 10 times.
- Massage Two: Close your eyes and gently touch your eyelids, massaging your eyes with circular movements. Make 10 circular movements, first clockwise.
Here are some yoga eye exercises that, when practiced regularly for a few months, can go a long way in improving the health of your eyes:
- Gazing Into the Darkness: Relax with your elbows on a table and place your palms over your eyes. Close your eyes and gaze into the darkness. Hold this position for 1-3 minutes.
- Side to Side Eye Movement: Without moving your head, look to the left and focus on what you see. Then look to the right and focus on what you see. Move your eyes side to side 5 times, and repeat this cycle 3 times.
- Up and Down Eye Movement: Look straight ahead and look down and to the left. Then move your eyes diagonally and look up and to the right. Repeat this exercise 5 times and then look straight ahead and do the same exercise looking down and to the right and then looking up and to the left. Repeat this cycle 3 times.
- Moving Your Eyes Diagonally: Look up and then down 5 times, while sitting up straight and focusing on what you see.
- Rolling Your Eyes in a Circle: Slowly roll your eyes in a circle clockwise, then counter clockwise, 5 times each way. Repeat this cycle 3 times.
- Near and Far Focus: Focus on a nearby object, then look at something distant. Repeat this cycle 5 times and repeat the entire exercise 3 times.
- Concentration One: Gaze at the point between your eyebrows for a few seconds, then look straight ahead. Then gaze at the point between your eyebrows again. Change this focus 5 times and repeat the entire exercise 3 times.
- Concentration Two: Gaze at the tip of your nose for a few seconds, then look straight ahead. Change this focus 5 times and repeat the entire exercise 3 times.
- Massage One: Squeeze your eyes shut tightly and relax the muscles around your eyes. Squeeze your eyes shut again and repeat this exercise 10 times.
- Massage Two: Close your eyes and gently touch your eyelids, massaging your eyes with circular movements. Make 10 circular movements, first clockwise.
Good Eye Health
Maintaining good eye health starts with the food we consume. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E can help prevent age-related vision problems like macular degeneration and cataracts. To protect your eyes, it’s recommended to regularly consume green, leafy vegetables such as spinach, kale, and collards, as well as salmon, tuna, eggs, nuts, beans, and citrus fruits or juices. Drinking green tea can also provide benefits for your eyes.
- Smoking is a significant risk factor for developing eye disease and can lead to optic nerve damage, cataracts, and macular degeneration. Smoking damages the blood vessels behind your eyes, increasing your risk of age-related macular degeneration (AMD). However, quitting smoking can reduce the risk of developing AMD and other eye diseases.
- Wearing sunglasses that block 99% to 100% of both UVA and UVB rays can help protect your eyes from the sun’s harmful ultraviolet rays. Polarized lenses can reduce glare while driving, and wraparound lenses can offer additional protection from the side.
- Proper care and handling of contact lenses are crucial in preventing corneal ulcers, severe pain, and vision loss. Follow your eye doctor’s instructions regarding the care and use of contact lenses, including not sleeping in contacts that aren’t approved for overnight wear, not using saliva or water as a wetting solution, not using expired solutions, and not using disposable contact lenses beyond their wear.
- Reducing puffiness around the eyes can be achieved by placing cold cucumber slices gently against the eyelids for 10-15 minutes before going to sleep at night. Green tea bags soaked in cold water can also help reduce inflammation when placed over the eyes for 15-20 minutes. It’s important to maintain regular appointments with your eye doctor based on individual eye health needs to ensure proper eye care.
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