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Eyes Bigger Than Your Stomach? Eat, Exercise, And Supplement Your Way To Healthy Eyes And Vision

22 October 2015

Edward Payne

From regular visits to your primary care doctor and annual exams at your dentist, the various checkups to maintain your physical and dental health may seem overwhelming. However, placing emphasis on the underlying health of your eyes and vision is also necessary. Unfortunately, millions of people suffer with disorders affecting their eye health and an estimated 14 million Americans have some form of vision impairment. Considering these eye issues are common, regular visits to your ophthalmologist are smart for healthy eyes. Fortunately, following a healthy diet and exercise plan can also reduce your risk of developing conditions such as glaucoma, cataracts, and vision problems. Using these tips, you can eat, supplement, and exercise your way to healthy eyes and vision.

Eat

A healthy diet is key to your overall health and wellness, and certain foods will benefit the health of your eyes. To reduce your risk of developing eye disorders and vision issues, increase your intake of the following foods:

• Antioxidants – Foods loaded with antioxidants are smart for your eye health since they protect the macula from sun damage.  Green leafy vegetables, such as spinach and kale, are rich in antioxidants. Also, pumpkin and carrots are also great options for increasing antioxidants.  
• Vitamins – Eating foods that contain vitamins A, C, and E also benefits your eyes. Consume more spinach, peppers, strawberries, and almonds to ensure your body receives these important vitamins.
• DHA and Omega 3 - Docosahexaenoic acid, or DHA, and Omega-3 are essential fatty acids that strengthen the cell membranes of your eyes. To consume foods rich in DHA and Omega-3 fatty acids, focus on salmon, cod, mackerel, and sardines.
• Sulfur, Lecithin, and Cysteine – Found in fresh garlic, shallots, and onions, these substances can reduce your risk of developing cataracts.

Supplement

Incorporating the above foods into your daily diet may seem easy. However, it can become overwhelming when living a busier lifestyle, so consider taking a few herbal supplements each day, as well.

Glaucoma is a disorder that creates pressure in the eye, damaging the optic nerve. If left untreated, it can lead to blindness, so protect your eye health by taking a ginkgo supplement each day. This herbal antioxidant improves the blood circulation to the retina, reducing pressure and your risk of glaucoma. To prevent or manage this eye disorder, take up to 300 mg of gingko extract daily.

Coleus is another great herbal supplement to take for your eye health. Coleus contains forskolen, which reduces excess moisture and pressure in the eye. If you use eye drops, search for drops that contain forskolin.

Exercise

Exercise can help you lose weight and reduce your risk of medical problems. While surprising to hear, you can also improve the health of your eyes and vision quality by performing a few simple exercises. Each day, complete the following exercises:

• Warm your Eyes – Wash and dry your hands before rubbing them together quickly to create heat. Place your warmed palms directly against your eyes for a few seconds. Repeat a few times each day. The warmth relaxes the muscles, decreasing pressure in the eyes.
• Massage Temples – Massage your temples with your thumbs each day. Use circular motions around the temples moving in a clockwise and then counterclockwise direction. This relaxation exercise improves your mood, blood circulation, and eye health.
• Focus your Eyes – Practice focusing your eyes on objects. Focus on a vase or picture across the room. Move a foot closer to the object every few minutes, while holding your focus. Using this focus exercise strengthens your vision and eye muscles.

The underlying health of your eyes and vision may not seem like a priority, but proper eye care is imperative for living a fulfilling, visible, and healthy life. Using these tips to eat, supplement, and exercise, you can reduce your risk of developing eye disorders in the future and prevent issues that will impair your vision. You can continue reading more about this topic by following the link in this sentence.

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