While home treatments can't cure refractive errors (like nearsightedness or farsightedness), they can help support overall eye health and possibly slow deterioration. Here are some evidence-based home practices to help improve or maintain eyesight:
1. Eye Exercises
- 20-20-20 Rule:- Every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain.
- Focus Change Exercise: - Hold your thumb about 10 inches from your face and focus on it, then switch focus to something 20 feet away, back and forth 10 times.
2. Nutrition
- Vitamin A, C, E, and Zinc: Found in carrots, leafy greens, sweet potatoes, eggs, and citrus fruits.
- Omega-3 Fatty Acids:
From flaxseed, walnuts, and fish like salmon help with dry eyes and macular health.
- Lutein and Zeaxanthin: Found in spinach, kale, and corn, these antioxidants help protect against light damage.
3. Proper Lighting and Screen Habits
- Avoid dim lighting when reading.
- Use blue-light filters on screens.
- Blink regularly to avoid dryness.
4. Eye Massage and Warm Compress
- Gently massaging around the eyes can improve circulation.
- A warm compress can relieve eye strain and dryness.
5. Adequate Sleep
- Resting your eyes overnight allows for repair and recovery.
6. Avoid Smoking and Limit Alcohol
- Smoking increases risk of cataracts and macular degeneration.
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