Sleep enough to keep those eyes fit

What you need to know:

  • Exercise your eyes. Rotate your eyeballs, first to the right and left, then upwards and downwards. Do this in the clockwise and anti-clockwise direction for about three to four repetitions. This stimulates the muscles around your eye balls.
  • Bat those eyelids. Blinking is the eyes natural way to renew the moisture in the eyes thus giving it some much needed relief. To help your eyes relax, make it a habit to blink after every five to six seconds.
  • A little rest. Rub the palms of both your hands for 30 seconds – till you feel warm between the two palms – then place them gently over the eyes. Hold this position for about one minute or until the heat decreases. Slowly open your eyes.

Good eye health starts with eating a balanced diet. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems such as macular degeneration and cataracts.
Pius Mwanja, a general doctor at Lifelink, recommends enough rest because sleep allows overworked eye muscles to relax completely.
“Increased intake of water is good for people with eyes that are often dry, blurry or tired. Avoid sugary foods as they are bad news for your eyes. The more sugar you take, the worse your eyesight will become,” he says.

Quit smoking
Do not smoke; it has been linked to an increased risk of developing age-related macular degeneration, cataract, and optic nerve damage. Also avoid staring at gadgets such as phones and computers for too long. Lower the brightness level of your computer screen and phone as this reduces strain.
“Eating carrots will help protect vision because they contain a lot of vitamin A. This, along with vitamins C and E helps to reduce the impact of both cataracts and age-related macular degeneration,” Dr Mwanja said.
Deep green and leafy vegetables are filled with vitamin C, beta carotene, and loaded with lutein. These antioxidants act like a natural sunscreen for your eyes and they protect your eyes from harmful Ultra Violet rays.
Orange fleshed sweet potatoes provide beta carotene, just like carrots and will help restore your sight. Turkey is loaded with zinc and B-vitamin niacin which can help prevent cataracts.