Discover how to keep your eyesight stronger for longer

Eyes are an incredibly important and irreplaceable organ; just as you would do all you can to keep your heart, lungs, and liver etc. healthy, so should you do all you can to ensure your eyesight stays strong for a lifetime.

We experience the world through our eyes and what a very different place it would be if we suddenly lost our ability to see! Now, whilst this may be an extreme example of neglecting your eyes (total vision loss) you can get an idea from this about how important and precious our eyes are.

If you want to ensure your eyesight remains strong, here are some good practices you can apply to your everyday life:

1. The Power of Vitamins and minerals (feed your eyes)

Vitamin C

Vitamin C is vital for your body to maintain connective tissue, help boost the collagen in your corneas and reduce macular degeneration and risk of developing cataracts. To receive sufficient amounts of Vitamin C through your diet try to include orange juice and leafy greens such as spinach and broccoli.

Vitamin A

Like with Vitamin C, Vitamin A can also protect against macular degeneration and the development of cataracts. You can find great sources of Vitamin A in foods such as carrots, milk, liver, pumpkins, sweet potato, spinach, and eggs – what’s more, there are so many delicious ways to can incorporate these foods into your diet for maximum effect!

Vitamin E

Vitamin E will reduce the chance of cataract development. Vitamin E is rich in antioxidants and can be found in foods such as whole grain cereals, sunflower seeds, almonds, peanut butter, and olives.

Zinc

Your body is unable to produce enough zinc on its own and so relies on absorption from foods. Foods that are high in Zinc include beef, eggs, oysters, yogurt and baked beans.

Lutein

Lutein is an extremely powerful antioxidant that can help protect your eyes from damage from the light and harmful UV rays. Good sources of Lutein include spinach, kale, yellow capsicum, zucchini, and corn.

Selenium

When combined with Vitamins A and C taking Selenium can prevent macular degeneration. Selenium food sources include brown rice, prawns, and crab.

Omega-3 fatty acids

Omega-3 can do wonders for your eye health. Getting enough Omega-3 can protect your eyes from light damage, reduces inflammation and also reduces the risk of macular degeneration. Omega-3 can be found in fishes such as Salmon, tuna, and sardines, as well as in flax seeds, nuts, and leafy greens.

2.Restore your eyes with rest and relaxation

In order to maintain and promote the longevity of your eye health make sure to give your eyes a break every once in a while – preferably a 10-minute break every hour; especially if you spend your days glued to a glaring computer or smart-device screen.

3. Eye exercises

Just as your body needs exercise to stay healthy and strong, so do your eyes. Here are some a few exercises you can try at work or home:

• Palming

To alleviate stress around your eyes try placing your palms over your closed eyes for 1 minute. Whilst doing so try to breathe in and clear your head space.

• Blinking

Blinking is an unconscious action, however, performed thoughtfully it can be a great way to exercise and strengthen your eyes. To perform this, simply close your eyes for 3-5 seconds and open them – repeat several times. Next, blink every 3-5 seconds for two minutes.

• Figure of Eight

Pick a point on the floor and focus on it. Then imagine there is a figure of eight. Trace around this figure of eight with your eyes only, clockwise and then anticlockwise.

• Near and Far

This exercise is simple and can be performed anywhere at any time, standing or sitting. Simply focus on something in front of you and hold your gaze. Repeat this ten times. This activity will strengthen the muscles in your eyes.