Does your vision get blurry sometimes?Do you find it difficult to see objects in detail?
No need to be extra worried – as this article has got your back.
Here's a really simple guide on how to improve your eyesight in 9 steps.
Note: These tips are based on my thorough research + opinion on eyesight problems.
#1 – Daily Carrot Juice
I recommend regular drinking of carrot juice – as it is rich in beta-carotene [1].
It is the precursor of Vitamin A, which is essential for our eyes.
That's because it helps convert light to a signal that will then be transmitted to the brain.
In turn, this will allow you to see better in low light.
These are the things Vitamin A can do to brush up your vision:
- Protects the surface of your eye (cornea).
- Also plays a role in terms of its long-term maintenance.
- Fights off eye infections and other serious eye diseases.
- Prevents dry-eyes syndrome.
When you follow this tip, you also get more critical benefits as well.
Carrot juice provides you with lutein and zeaxanthin – which are widely known to preserve eye health.
Furthermore, they are also antioxidants that fight free radicals.
Drinking carrot juice offers you these extra advantages as well:
- Immune system boost.
- Improvement of skin health.
- Enhancement of blood sugar regulation.
- Heart, lungs, kidneys and other organ maintenance.
Aside from having a lot in store for you, carrot juice is also easy to prepare at home.
So you're good to go to sip that juice!
SUMMARY
Drinking carrot juice offers an excellent source of beta-carotene.
Beta-carotene is critical for the production of vitamin A – an essential vitamin for eye health.
Plus, preparing carrot juice is very easy to do at home.
#2 – Special Mix Of Ingredients
When you want to restore your vision, you need to use the right ingredients.
But what is the best for your eyes?
Well, I have the best recommendation for you in this next tip.
Here are some essential ingredients for a strong eyesight:
- Vitamin A
- Vitamin C
- Vitamin E
- Lutein
- Zeaxanthin
Vitamin A allows you to see in low-light conditions – while vitamin C gives a protective structure to your eyes.
Whereas, vitamin E protects them from free radical damage.
Moreover, lutein and zeaxanthin are best known as potent antioxidants and are famous for protecting eye health [2].
If it seems like a lot, don't fret – as I know the best way to get them all together.
Let me introduce you to a supplement called Lutenol:
- Developed with an excellent formula.
- Contains high dosages of the best eye ingredients.
- Best quality/price ratio among all supplements.
- Remarkably affordable.
Not only does it boast with the given key ingredients, but it has some extra ones as well.
It includes zinc – which delivers vitamin A from your liver to your retina.
So if you want all the essential ingredients in one shot, then Lutenol is definitely for you!
Unlike similar products, it's a lot cheaper.
So you will manage to spend a lot of money going for it.
SUMMARY
There are some prime ingredients that help your vision.
These active compounds are taken as pills (for maximum results).
Lutenol is your #1 eye supplement, because of its very good quality/ price ratio.
#3 – Eat More Antioxidants
I think it's already obvious that I really want you to consume healthy foods.
And that's because they help your eyes work properly again.
Right now, I'm going to specifically tell you to eat more antioxidants.
Here are ways how these nutrients help:
- Lower your chances of macular degeneration [3].
- Prevent your eyes from developing cataracts
- Reduce the risk of developing serious eye conditions.
Plus, they protect your eyes from blue light.
Research has shown that blue light increases the risk of macular degeneration.
It is widely proven to keep your eyes' cellular function working optimally.
Other than benefiting your eyes, antioxidants also have some positive advantages for your overall health:
- Reduction of damage caused by oxidation.
- Decreased risk of heart diseases and cancer.
- Protection from premature aging.
- General regulation of free radicals.
- Enhancement of mental health.
Now, you know all the things that antioxidants have in store for you.
It's also vital for you to know the best source of powerful antioxidants.
Here's a reliable list you can count on:
- Artichokes
- Broccolis
- Blueberries
- Dark Chocolates
- Goji Berries
- Spinach
- Walnuts
These are just some of the well-known high sources.
And while food intake of antioxidants is a must, you can also get them via supplements.
SUMMARY
Antioxidants play a crucial role in your overall eye health.
Following an antioxidant-rich diet is an effective way to enhance your vision.
They are also clearly beneficial for your general health and wellness.
#4 – Wear Protective Glasses
Staring at your computer, phone and tablet screens for long hours is something unavoidable these days.
This happens on an almost regular basis and every time, your eyes get strain from persistent long exposure.
That is why you also need protective glasses.
Let me tell you why you won't regret it when you wear a pair:
- Blocks or filters blue light.
- Relieves you from digital eye strain.
- Prevents you from having dry eyes, headaches and blurred vision.
- Also increases your work productivity.
Understand that this does not only apply to people who spend a significant time in from of their screen.
It's for everyone who may be exposed to ultraviolet (UV) light [4] – wearing protective glasses is a must.
Now, getting any glasses may not be enough.
When you opt to buy a pair, make sure that it has an off-the-shelf blue light-blocking lens.
These protective glasses could also be used outdoors.
There's significant exposure to UV lights as well.
SUMMARY
Spending a long time on devices is part of everyday life.
To minimize the effect on your eyes, you should wear protective glasses.
#5 – Reduce Eye Strain
If you're having itchy or watery eyes, then you probably have eye strain.
And that's pretty common (given the insane amount of time we spend on our screens everyday).
But for your eyesight to regress, you need to do something about it.
This is where my next tip of you having short breaks is essential.
That especially if your screen time involves a high vision intensity.
A reduction of eye strain can help you to prevent the following:
- Blurry or double vision
- Headache
- Dry eyes
- Eye fatigue
- Difficulty in concentrating.
I admit that our gadgets are entrenched in our daily lives.
That's why you totally pulling away from your devices is not the answer.
What I do suggest is that you give yourself some break time in between your usual work periods.
Here are the things you could do during those breaks:
- Try to move as much as possible.
- Do some physical stretches.
- Re-hydrate yourself by drinking a glass of water.
- Try to list down things that matter in your journal or make notes.
- Force yourself to go outside.
- Follow the 20-20-20 rule [5].
When you do all of these activities, you will also become more productive.
On top of that, you are ultimately taking good care not just of your vision.
But you're also prioritizing your general health and well-being (as you should be).
SUMMARY
Having eye strain is more common than you think nowadays.
It is advisable to have short breaks to relieve your eyes.
This really helps with some healthier eyes.
#6 – Eat Less Sugar
Eating healthier foods is not enough if you want the best results for your vision.
If you're a person who loves sweets, you also need to cut your sugar intake.
Sounds like bad news, right?
I disagree – because it will enhance your eyesight and you know that this is more important.
These are the benefits of limiting your sugar to your vision problems:
- Correction of vision issues happens sooner.
- Prevention from developing serious diseases (diabetic rectinopathy, DME and glaucoma).
- Reduction risk of cataracts.
- Decreased risk of macular degeneration.
- Immune system maintenance.
Regulating your sugar consumption also brings in a broader benefit for your general health.
However, just like fats, you should know that there are also good and bad sugars.
Most people will recommend you to eliminate refined sugar only.
Instead – you should only go with natural sugar found in fruits.
This is not an entirely bad idea.
So here are some alternatives to refined sugar:
- Honey
- Maple syrup
- Coconut sugar
- Fruits
- Vegetables
Nevertheless, I would still suggest also limiting natural sugar.
That's because it metabolizes in our body the same way added sugar does.
Too much sugar is associated with weakened immunity [6], therefore making you prone to eye-related diseases.
I understand that curbing your sweet tooth is not easy.
That is why I recommend you to take it slowly.
Over time, your mind and body will begin to adapt to a healthier diet and lifestyle.
SUMMARY
Sugar ultimately puts your eyes and your overall health at risk.
Therefore, you need to decrease your sugar consumption.
There's no need to worry if you find it difficult at first – as doing this is a step-by-step process.
#7 – Sleep At Least 6-7 Hours
When you sleep better, you see better.
In fact, studies have shown that you need at least 5 hours of sleep for your eyes to effectively recharge.
Essentially, when you have a healthy sleeping pattern, you're giving ample time to your eyes cells to get restored.
And when you have healthy eyes cells, your eyes function greater – giving you a refined vision.
Here is how sleeping 6-7 hours a night helps your beautiful eyes further:
- Leads to the replenishment of its supply of natural tears.
- Eases your eyes from digital strain.
- Helps you avoid dry, burning and soring eyes.
- Prevents eye spasms.
- Makes your eyes function comfortably throughout the day.
I want to emphasize how vital healthy sleeping is to our eyes because of the REM (Rapid Eye Movement) cycle.
It is believed that this is when your eyes are toning their muscles, therefore critical for recovery.
In this way, your eyes are able to function finer and normally.
Lastly, here are more reasons for a longer sleep:
- Boosts your immune system.
- Enhances your memory.
- Leads to you being more productive.
- Relieves you both from physical and emotional stress.
- Decreases your overall risk for major health problems.
It is crucial for you to consider all of these aspects.
So if you want that better vision, you need to start paying attention to what eyes need – and they need you to sleep.
SUMMARY
Sleeping is key for your eye health.
You should have at least 6-7 hours of sleep to provide enough time for eye recovery and maintenance.
Plus, sleeping definitely gives some extra benefits for your health as a whole.
#8 – Stay Hydrated
Water holds so much benefit for our bodies.
And your eye health is no exception.
By drinking plenty of water, you keep your eyes away from being dehydrated.
This in turn translates into them working properly.
These are the ways how being re-hydrated helps your eyes:
- Keeps them moisturized.
- Shields you from eye fatigue, blurry visions and headaches.
- Enables production of a greater volume of tears.
- Also prevents it from evaporating too quickly.
- Ensures overall eye function and maintenance.
Now, it's clear that you should drink water to stay hydrated.
But it's also important to know how much water is enough.
And this depends on your health status, physical activities and weight.
Different people need different amounts of water daily.
The common consensus is that you should have at least 8 glasses a day.
Here are more benefits of drinking water:
- Controls your body temperature.
- Ensures transport of oxygen throughout your body.
- Flushes away body wastes.
- Improves your skin health.
- Helps to make sure that your whole body functions properly.
It's absolutely clear how urgent it is for you to be properly hydrated.
And you should be drinking a glass of water while reading these effective steps for your vision.
Always remember that water is life.
SUMMARY
Being hydrated is necessary not only for enhancing your vision – but also for your overall eye health.
Water holds an exceptional role in our body's systems.
Lastly, while we have different needs of water amount daily, you should at least have 8 glasses a day.
#9 – Take A Nature Break
Perhaps, of all the tips that I have given you so far, this one will stand out best.
Not only is this going to be a treat for you, but it will definitely be something worth remembering.
Keep in mind that taking good care of your eyes is something you can enjoy.
I'm talking about you getting that much-needed nature break!
Here is why you should do it:
- Greatly relieves you from eye strain.
- Soothes your eye muscles.
- Sets out a totally new environment for your eyes to indulge upon.
- With it, you can be able to practice the 20-20-20 rule.
It is without a doubt also good for your overall well-being.
It doesn't only promote your physical activities, but emotional stimulation as well.
Now, I have to be clear, I'm not requiring you to book flights to somewhere far.
You could simply spend time in your own backyard or at the nearby park.
Here are more alternatives for you to take a nature break:
- Drive to the nearest beach or riverside.
- Visit parks in your area.
- You can even check out local zoos.
- Go camping with family and friends.
- Do a road trip.
These are some of the common things that we usually take for granted.
But they can indeed make a difference in improving your vision.
At the same time, you're creating some wonderful memories.
So get ready to see new different things!
SUMMARY
Taking a nature break is one good alternative to upgrade your vision.
It gives you both physical and emotional benefits as well.
Plus, it's very affordable or even cost-free.
My Final Thoughts
So how to improve your eyesight?
I have laid out to you 9 steps that you could easily do:
- Get your regular carrot juice.
- Take supplements that have the best ingredients.
- Practice eating an antioxidant-rich diet.
- Wear protective glasses.
- Engage yourself in reducing your eye strain.
- Regulate your sugar intake.
- Make sure to get those 6-7 hours of sleep.
- Stay hydrated.
- Take a nature break.
Please be reminded that these steps will not improve your eyesight instantly, nor cure your vision problem.
But following these tips will definitely go a long way.
You have nothing to lose, but everything to gain.
References
1 – https://dergipark.org.tr/-en/pub/mejs
2 – https://pdf.sciencedirectassets.com
3 – https://www.cochranelibrary.com/cdsr
4 – https://ehp.niehs.nih.gov/-doi/pdf
