More about the eyes

You may have read and tried my eye exercises I have given you here a couple of months ago. After consulting others, I come today with further advice on how to protect your eyes. Next to exercises your eyes need proper nutrients to function optimally.

Never forget to include in your diet Vitamins A, C, E, as well as minerals like copper and zinc. I always recommend avoiding buying them from the drugstore and diversify your meals with natural food. You need antioxidants like beta-carotene, lutein, and zeaxanthin to get a better sun protection for your macula (yellow spot of the eye) and best place to find them is green and yellow vegetables like dark leafy greens, egg yolks, yellow peppers, pumpkin, sweet potatoes, and carrots. They help you keep macula young and avoid getting blind. Good antioxidants are anthocyanin-rich blueberries, grapes, and goji berries that also have anti-inflammatory properties that can help improve your vision.

Cataract is another disease that often affects eyes and foods rich in sulfur, cysteine, and lecithin help protect the lens of the eye against it. Try to eat more garlic, onions, shallots, and capers to receive more of these protective ingredients.

To maintain the eye health giving structural support to cell membranes you should also make use of DHA, a fatty acid found in coldwater fish like wild salmon, sardines, mackerel and cod.

Dry eyes can also lead to poor eyesight, so do not forget the general rule of the two liters of water you should drink daily, a habit that also prevent dehydration and dry eyes. Good quality water should be drunk and artificial tears should be dropped in your eyes if needed.

Your life style is also very important for the health of your eyes. Enough sleep is equally important for eye health, because eyes rest during the sleep just as your whole body. While slipping your eyes also rest, repair, and recover. Your vision may weaken if you do not have enough sleep (and enough is eight hours of sound sleep a night). Try to you’re your eyes during the day resting them for a few moments every hour. Do it even more often if you work intensively in front of the computer.

Avoid factors that can contribute to eye damage limiting contact with toxins or stressful factors like blinking lights, computer screens, environmental allergens, chlorine in swimming pools, direct air conditioning and heating, extreme weather conditions (dry, cold, heat), reading in dim lighting and constantly rubbing of the eyes. Do not smoke and limit your exposure to cigarette smoke as it may increase optic pressure. Remember to wear sunglasses to protect your eyes from UV exposure.

In the end I want to give you some more tips with exercises you could practice to maintain optimal vision and may also keep those annoying eye floaters at bay. Clean your hands carefully and perform these exercises several times a day, in the morning, before bedtime, or any time your eyes feel tired.

-Warm your eyes. After washing your hands with hot water place them against your eyes for a few seconds. Your eyes will get warmer and feel more relaxed. Repeat this several times, as long as your hands are warm.
-Massage your temples. Using your thumb knuckles, massage your temples in small circles, several times in one direction and several in the other. Repeat the same actions above the mid-point of the eyebrows at the forehead, then below the eyes on both sides of the bridge of the nose.

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Tips: How to stay healthy and maintain a healthy lifestyle.

Sport is health.
Get your metabolism going! Do sports regularly (at least once or twice a week) and do not miss any opportunity to exercise and move your body (climb stairs, walk on foot or ride the bicycle).

Ballast substances giving a feeling of fullness.
Cheat hunger: ballast substances contained in whole grains, vegetables and fruit quickly create a feeling of fullness that lasts.

Drink, drink, drink!
Only if you drink enough fluids (at least 1.5 liters per day - coffee does not count!), you can help your body eliminate metabolic waste.

Eat vegetables!
Vegetables, by increased volume contributes to filling the distended stomach and giving a feeling of fullness, while providing you with necessary vitamins and minerals. The consumption of "green" food, with their entire fiber content, allows you to eat sufficient amounts of food without gaining weight.

Motivation
We all have ideals, dreams, desires, but you have to realize that all this depends on your health. It's easy to reach your goals and maintain your health by keeping these things in check: lots of exercise and a balanced nutrition. It all up to you to succeed.

Cut back on sweets!
Caloric needs of a normal weighted adult woman with an average daily activity level is about 1800 kcal, while for men it's around 2200-2400 kcal/day. Limit your intake of sweets. Carbohydrates should represent 50% of daily caloric needs. Do not drink sweetened sodas. Drinking water would be the best solution: it does not contain any calories, it requires no effort of digestion and it's an ideal environment for life processes.

You should eat more of these products:
- cereals, grains, cooked rice and pasta dishes;
- fresh greens and vegetables (potatoes, peas, beans etc);
- fresh fruit whenever you can.

Balance and moderation!
Always eat in the morning. The interval between meals can be 5-6 hours, and dinner to be as "light" as possible and at least 3 hours before bedtime. Sit at the table, do not eat "on the run", chew your food well before swallowing, take your time to enjoy and appreciate the taste of the food.

More exercise!
Daily walks outdoors, taking a deep breaths, making sure we get as much oxygen into the body as possible. Adopt a regular, preferably daily, physical activity. To generate positive health effects, physical activity should be performed frequently (at least 3 times per week), at least 30 minutes/session.