Thursday , 11 August 2022

BETTER VISION WITH SELF HELP

Ravindra

About author:
Cheruvu Ravindra Reddy*, Dr. Hindustan Abdul Ahad
B. Pharmacy, Balaji College of Pharmacy, Anantapur, AP, India
*E-mail: [email protected]

 

Introduction :
Appearance and convenience are near the top of the list in life’s priorities for people. Everyone wants to look their best and want things to be convenient and easily manageable. Spectacles and contact lenses can quickly become a burden. Having to worry about caring for glasses and contact lenses can take a great deal of time and effort. The question of how to get rid of spectacles may be everyone been looking for an answer to. Short of having laser eye surgery, there are a several ways to get rid of corrective lenses. It’s all about taking better care of eyes.
WAYS TO IMPROVE EYESIGHT
Healthy diet
Yoga
Miscellaneous
Healthy diet:
1. Take vitamin rich food
2. A healthy diet includes a variety of fruits, vegetables, and whole grains
3. It also includes lean meat, poultry, fish, beans, and fat-free or low-fat milk or milk products
4. A healthy diet is low in saturated fat, Trans fat, cholesterol, sodium (salt), and added sugar
5. Diet must rich from essential nutrients viz., Vitamin A (source: Egg, Cod liver oil, Fish liver oil, Carrot, Milk, Cabbage, Papaya, Ripe mango etc.), Vitamin B1 (Source: Peas, Meat, Potato, Soya-beans, Milk and Whole grain cereals etc.), Vitamin B2 (Source: Green vegetables, Custard apple, Egg, Milk, Chicken, Meat and Soya etc.), Vitamin B6( Source: Peas, Fish, Milk, Dry fruits, Pulses and Whole grain cereals etc.) and Proteins (source: Soya-beans, Whole grain cereals, Cheese, Cottage cheese and Pulses etc.)
Yoga:
1.Yoga offers a host of corrective measures for defective eyesight
2. Do not wear spectacles while doing the exercises
3. Jalneti (nasal irrigation with water) which keeps the sinuses, nasal tract and the throat free from infection. This, in turn, keeps the eyes free from congestion, strain and improves vision.
4. Meditation Relaxes eyes
5. Pranayama (nadi shodhan/ alternate breathing)- Always start and end with the left nostril. Start practicing with five cycles of nadi shodhan. It improves eyesight
Miscellaneous:
1.  Stop smoking
2. Don’t watch as much television and limit computer use
3. Get a full 6-8 hours of sleep each night
4.  Always have adequate light while reading
TIPS FOR EYE RELAXATION:
1. Sit comfortably, close eyes and cover them with the palms
2. Be sure that both palms are cupped and do not press on the eyes
3. Imagine the blackness getting darker and darker. Rest in this manner for five minutes at a time, at least thrice a day
4. Close the eyes and, facing the sun, move head slowly from side to side
5. Sun rays cause a rushing of blood to the eyes, relaxing optical muscles and nerves. Do this exercise for 10 minutes thrice a day
6. Take a hand full of cold water and, bending forward, splash the eyes rapidly, several times
7. Do not forget to hold water in mouth while splashing eyes as this cools them down to their nerve ends
EXERCISES FOR EYE MUSCLES:
1. Sit erect in a comfortable position
2. Keep head and neck as relaxed as possible
3. Gently move the eyes up and down 10 times
4. The motion should be very slow, uniform and effortless, without moving the head or neck
5. Let the eyes see as far up and as far down as possible without causing strain
6. As the eye muscles relax, one will be able to look lower and higher. Repeat this exercise five to six times in a sitting
7. Move the eyes gently and slowly around in a circle five times, alternating between clockwise and anti-clockwise motions
8. Rest for a second and repeat the process five times. Remember that it should be done slowly and effortlessly
CONCLUSION:
Simple yogic exercises and healthy diet can keep the eyes free from impaired vision and uncomfortable spectacles.

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