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Eye Care

Eye Exercises

Start with 5 minutes a day; later you may wish to increase to 5 minutes twice a day. These exercises are best done without glasses or contact lenses.

1. Palming - Cup your hands and place them gently over your closed eyes. Total darkness is very therapeutic and relaxing for the eyes. Palming may be done at any time during the day to revive tired eyes. Whilst palming your eyes perform the following exercise: Keeping your head still, look down as far as you can, then return your eyes to the centre. Continue by looking to the right as far as possible, up as high as you can and then to the left, returning the eyes to the centre after each movement. Repeat this 10 times.

2. Tromboning - Focus on an object, e.g. a pen tip, held at arm's length. Slowly (take at least 5 seconds) bring it in until it touches your nose, focusing on it all the time. Move in and out 10 times.

3. This is similar to exercise 1. This time focus on a pen or other object held in your hand. Hold this directly in front of you and move it slowly as far down as you can continue to see it. Focus on it all the time, wiggle it if necessary to help you see it. Repeat for the other directions, focusing on the object on the outward movement only. Repeat 10 times.

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Eye Nutrition

A healthy well-balanced diet is of great importance if you wish to maintain or improve your vision. Base your diet on wholefoods, eating plenty of fresh fruit, vegetables, nuts and dairy products and keep tea, coffee and refined sugars to an absolute minimum. You will then be well on your way to improving not only your vision, but your health in general as well. Certain vitamins and minerals are of particular importance to your eyes:-

Vitamin Ais helpful for many types of eye problem including poor vision in dim light or at night. Good food sources are: fish liver oil, liver, carrots, egg, cheese, butter, margarine, milk, green vegetables, yellow and orange fruits and vegetables.

B complex is required by the eyes to keep them healthy. A deficiency of B2 can lead to bloodshot, burning or gritty feeling eyes, cataracts and sensitivity to bright lights. Good food sources are, brewer's yeast, yeast extract, wheatgerm, wholegrain cereals.

Vitamin C has been found to be helpful in the prevention of cataracts and glaucoma. High concentrations of vitamin C are found in healthy eyes. Good food sources are: citrus fruits, other fruits including tomatoes, green vegetables, potatoes.

Vitamin E is needed to prevent cataracts. It helps to keep the blood vessels and retina healthy. Good food sources are: wheatgerm, vegetable oils, wholegrain bread and cereals, green vegetables.

Selenium helps to prevent cataracts and to slow the ageing of the eye. Good food sources are: fish and shellfish, sesame and sunflower seeds, wholegrain cereals.

Zinc is required in a high concentration for the retina to function properly. Zinc is also required to release vitamin A from the liver for use by the eyes. Good food sources are: shellfish, liver, red meats, eggs, sardines, nuts and seeds.