In today's modern age, we increasingly rely on our eyes in our daily
lives. We constantly stare at computers, TVs, cellular phones, PDAs,
papers, etc. Consequently, by staring at small prints and spending more
time reading from these types of media, we are straining our eyes. This
has created increase in eye fatigue and a subsequent increase in the
incidence of age related eye problems. Since good eye health provides us
with a better quality of life, it is important for us to examine ways in
which we can improve our eye health and keep our eyes healthy for many
years to come. The following are ten ways to improve our eye health and
prevent eye diseases.
Regular Eye Checkups
As a general rule of thumb, eye exams should be done once every two to
four years under age 40 and once every two years after age 40. If you
have an active eye problem or condition such as near-sightedness and
far-sightedness and are noticing changes, it would be good to have eye
exams yearly. This way, you can detect issues before they get severe.
Earlier treatment usually means better prognosis.
Adhere to Good Vision Habits
Prolonged use of your eyes can cause weakening of your vision. Take
frequent rests during the day if your work is focused on reading a lot.
I would recommend resting for 10 minutes for every 50 minutes of reading
activity. Better yet, intersperse your reading activities with exercise
oriented activities so you can irrigate your eyes with renewed blood
flow. Good lighting is also important. If you find your eyes straining
when you read, you should change, or move, or increase your light
source. Make sure there is minimal glare when you are reading.
Maintain a Healthy Sleep Schedule
An adequate and sound deep REM sleep schedule will help your eyes
recover from the strains of the day. This is the only continuous period
of time when your eyes totally rest, repair, and recover. Not having
enough sleep will reduce your vision and weaken your eyes in the long
term. If you have insomnia, get it managed or treated.
Eat a Healthy Balanced Diet
A balanced diet that incorporates ample amounts of vegetables and fruits
is essential to good eye health. Our eyes require a lot of different
types of nutrients to function well. Vitamins such as A, C, E,
beta-carotene, minerals such as copper and zinc, and oils such as
Omega-3s are all important nutrients and they can be obtained from your
vegetables, fruits, and fish. Current research shows that eating yellow
and green vegetables may help people avoid age-related macular
degeneration, a leading cause of blindness. These vegetables are rich in
the nutrients lutein and zeaxanthin, and include spinach, kale, turnip
greens, collards, mustard greens, squash, green peas, broccoli, pumpkin,
and corn. Taking a vitamin supplement in addition to a healthy diet can
be extra insurance to help our eyes. Stay away from smoking and limit
the use of caffeine as these substances directly affect optic pressure.
Hydrate Regularly and Frequently
Water is an essential nutrient and proper eye function requires proper
hydration. Drink water frequently and regularly, this is better than
drinking a lot of water in a short time, which your body will mobilize
to excrete faster. A slow and regular intake of water creates a constant
supply of water to lubricate and nourish our eyes.
Exercise Regularly and Have an Active Life Style
Blood circulation is an important key to bringing nutrients and
lubrication to the eyes, at the same time this flow ensures the
excretion of toxins and build-up in the eyes. Regular exercise ensures
our blood vessels stay elastic and all of the microcirculations to the
eyes are free flowing without obstruction. This can keep a check on
intraocular pressures and prevent or delay glaucoma situations.
Manage Stress Well
It is proven that stress beyond what we can manage weakens and ages our
body sooner. In order to start managing stress, we need to cultivate a
good perspective on life. It is important to practice some kind of
spiritual cultivation, which may include meditation, a religious
ceremony, or healing movements such as yoga, Tai Chi and Qi Gong. This
helps us create a guidepost, gives us a sense of the direction in our
lives, and ultimately allows us to go through our days with a better
purpose, more presence and awareness. Needles to say, having renewed
awareness and ease will result in reduced stress levels.
Wear Eye Protection
There are many glass and glaring surfaces in the world. Strong light and
prolonged exposure to UV and glare will damage our eyes. Wearing eye
protection is a wise move for this reason. Please do not forget to
protect your eyes when doing sports. If you are outdoors with sunlight,
make sure to wear UV blocking sunglasses.
Practice Eye Exercises Regularly
There are many forms of eye exercises you can practice and most are very
helpful. Here are a few you may try:
Rolling the Marble: press the back of your thumbs gently against the
eyeballs; slowly roll up and down 12 times. Then slowly roll from side
to side 12 times.
Pressing the Rim of the Valley: use both thumbs and press slowly from
the inside outward along the upper rim of the eye sockets. Then switch
to both index fingers and press along the lower rim of the eye sockets
from the inside outward. Repeat three times.
Spinning the Basketball: with eyes open, roll eyes clockwise, then
counter-clockwise three times each. Try to look into the sockets of your
eyes as much as possible.
Frequent Exposure to Nature
You may also want to spend more time in nature where there is ample
fresh air and wide open space. Being present in nature and greenery is
very good for your emotional well-being, it will reduce stress levels
and help you breath. Better air quality is very healthful for your eyes.
If you can, find some time on the weekend to walk in a forest or on a
beach. Take a break from reading and look into the distance, the change
in focus will bring greater clarity of mind and of sight.
In addition to these ten ways, you may also want to try acupuncture
treatments. When your eyes are strained or inflamed, acupuncture is
proven to temporarily bring better localized blood flow to the entire
eye region, thus reducing inflammation and irritation. Traditionally,
acupuncture has been used for blurred vision, eyestrain and eye injuries
for thousands of years. Together with acupuncture, an important part of
our practice is the prescription of herbs that can be used internally or
topically for eye conditions.
Dr. Daoshing Ni, D.O.M, L.Ac.,
Dr. Dao is a Licensed Acupuncturist in the State of California and is
a Diplomat of Chinese Herbology NCCA. Dr. Dao has been active in the TCM
profession as well as professional organizations. He was an examiner for
the California Acupuncture Committee and also participated in the
Chinese Herbology Exam development for NCCA. Well known and respected
for his special interest in reproductive and gynecological conditions.
Dr. Dao is a member of the American Society for Reproductive Medicine,
Pacific Coast Fertility Society, and American Association of Oriental