To improve your eyesight, you can regularly do specific exercises and follow basic tips for your lifestyle. Here you will find effective training methods and tips for healthy eye function.
Our eyes are a very important but sensitive organ. They give us our eyesight, but they also show us natural limits – for example, when we take on ourselves physically or mentally. This happens very often through the permanent work on the screen.
In the long term, this means that the sensitive muscles in the eye are overused. You don’t have to sit by and watch, you can actively do something about the symptoms. For example, there is an effective one Eye training with exercises for everyday life that are supposed to help improve eyesight. A healthy lifestyle will also help you keep your eyes working properly.
Improve eyesight: Then it makes sense
First of all, there is no scientific evidence that eye exercises improve eyesight. However, it can be assumed that the “training” principle works just as well with our eye muscles as it does with all other muscle groups. This means that the targeted exercises help the eyes to move more dynamically and in a more controlled manner.
The important thing is the eye exercises regular and focused perform. You cannot correct existing visual damage with it, but you can probably prevent further eye damage. In some cases, such eye training can be particularly worthwhile:
- Short-sighted or farsighted people can noticeably relax through the exercises and perhaps see some things more sharply or more clearly.
- When squinting, some exercises also help to relax the muscles and blood circulation so that the eyes can stabilize.
- If the eye muscles are well supplied with blood, the risk of suffering from old-age visual impairment is reduced.
- Harmonizing exercises are suitable, for example, for those affected by astigmatism, as they particularly suffer from tight eye muscles.
1. Improve eyesight by “palming” the eyes
Sounds strange, but: In order to improve eyesight, it is essential to take a break from time to time. Means: the eyes have to rest for a moment in order to be fully efficient again. This can be achieved with “palming”, among other things. It works very simply:
- Warm the hands a little; by rubbing them together.
- Then place your palms over your eyes so that you can see nothing but darkness.
- You will notice that your photoreceptor cells also gradually relax and switch off for a moment.
tip: If you would like to try a very special variant of “palming”, then try it once with the eye sun. You stay in the sun with your eyes closed. According to the idea of the American optometrist Jakob Liberman, the warming light effects can be beneficial and, for example, help to alleviate illnesses. However, only perform the exercise in light sunshine (for example in the morning or evening sun). Since palming only takes a few minutes, you can easily practice it two to three times a day during your breaks or after work.
2. Try your hand at eye yoga
Eye yoga is also a method with which you can improve your very strength. You move your eyes to the right and left, up and down. It’s up to you whether you close your eyes or keep them open. Maybe after just a few practice units you will notice that your coordination improves and maybe your field of vision is also expanded. You can do the exercises as often as you feel comfortable. Ideally, you will practice between three and 30 minutes, so neither too short nor too long. We explain exactly how this special form of yoga works here: Eye yoga: short vacation for tired eyes.
3. Shift the focus
You can also strengthen your eyes by consciously focusing and rotating in the opposite direction and thus improve your eyesight:
- To practice this, hold a finger about eight inches away from your eyes.
- Then shift the focus by alternately moving your finger away from you or toward you.
- If you are nearsighted, start with near vision with the finger (as far-sighted with distance vision with a wider distance between the eye and finger).
The second exercise is structured similarly:
- You move your finger slowly away from your nose and back again without taking your eyes off it.
- In the long term, through targeted practice, you may be able to keep your eye lenses moving longer.
You can also do these exercises regularly once or twice a day, but you should be careful not to overload your eyes.
4. Improve eyesight through lifestyle
A healthy lifestyle helps improve eyesight. It is important that you get enough sleep at night and that your eyes are given time to regenerate. Even with a balanced diet, you can do a lot for good eyesight. You should consume enough fruit and vegetables in particular, but also water every day. The following are considered to be particularly valuable:
- Epidemological studies suggest a positive association between the consumption of fruit and vegetables and close to eye health. Again Pro Retina Germany eV attested that people who eat a lot of lutein-containing vegetables such as kale, parsley or raw spinach have a lower risk of special eye diseases such as age-related Macular degeneration to get sick.
- As the German Nutrition Society writes, associates science Carotenoids also with a reduced risk of age-related eye diseases. The reason for this is the antioxidant and anti-inflammatory effect. Carotenoids, for example, are in Carrots, tomatoes, paprika and green vegetables.
- Also a walk in the fresh air is good for the eyes. this applies according to pharmacy survey especially in children and adolescents, who are less likely to be nearsighted if they are outside a lot and spend less time in dark, poorly lit rooms.
Danger: Contrary to what is often claimed, carrots are not necessarily considered a miracle cure for a better “perspective”. Of course, it doesn’t hurt if you enjoy eating carrots. What is harmful, on the other hand, are (high percentage) alcoholic beverages and nicotine. So would chronic drinkers, like one of the University of Bonn published dissertation can be seen, tend to slow reactions and be permanently impaired to coordinate eyes and hands. Nicotine is also harmful to the eyes, as smokers and passive smokers according to the medical newspaper have twice the risk of developing macular degeneration in old age.
5. Eye-friendly work
Sometimes just a few small principles can help you improve your eyesight over the long term.
- For example, generally make sure to watch less TV if possible and not necessarily work in front of a screen for 12 hours at a time.
- If you do sit in front of the computer for a long time, you should definitely keep the recommended minimum distance between the screen and your eyes (about 45 to 60 centimeters).
- So that the light does not blind you too much, you should reduce the brightness on your screen and take a short break after 20 to 30 minutes.
It may be a good idea to have your eyes checked regularly by a healthcare professional. In this way, you can prevent diseases in good time and correct any ametropia.
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