Medicinal plants, nutrients and exercises to care for eyesight

Some plants and foods provide nutrients and substances that have a beneficial effect on the eyes. You can include them in your menus and in your health rituals to take care of your eyesight and prevent common disorders. You can complete its effect with exercises to train the eye muscles.

Plants that benefit the eyes

Green Tea (camellia sinensis). Its polyphenols protect retinal cells from damage caused by ultraviolet solar radiation. You can take 3-4 cups of the infusion daily.coleus (Coleus forskohlii). This plant from the mint family can reduce intraocular pressure and improve dry eye. A usual dose is 2 daily capsules of 125 mg of extract.ginkgo (ginkgo biloba). Improves blood supply to the retina and could improve vision in glaucoma. You can take up to 240 mg daily of the extract.eyebright (Euphrasia officinalis). You can prepare an infusion (40 g per liter), strain it through a coffee filter, and use it to wash the eyes. It is used to deflate and clean.

Foods that protect eyesight

Carrots: They are rich in beta-carotene, which the body converts into vitamin A, essential for the good condition of the cornea. It is also a component of rhodopsin, a substance that promotes vision in low light. Yellow, orange and green vegetables are to be rich in beta-carotene.Sunflower seeds: They provide the antioxidant vitamin E, which prevents age-related cataracts. In addition to sunflower, foods rich in vitamin E are avocado, walnuts and other dried fruits.Red pepper: Provides vitamin C, which fights oxidation and favors the formation of collagen, necessary for the regeneration of the cornea and sclera. Fresh vegetables contain vitamin C.Spinach: They are rich in lutein and zeaxanthin, pigments that protect the retina. Taking 15 mg of lutein three times a week may improve vision affected by cataracts.Chickpeas: Legumes and nuts are abundant in B vitamins. Optimal intake has been linked to a lower incidence of age-related macular degeneration, cataracts, and glaucoma.

The most effective gymnastics to care for the eyes

Eye gymnastics exercises remove tension from the muscles that control focus, improve visual acuity and prevent eye fatigue.

change of perspective

This exercise is especially effective for people who suffer from presbyopia or who spend a lot of time in front of a computer screen. It consists of alternately focusing on a distant object (more than 6 m away) and a close one (30-40 cm).

Repeat the focus change about ten times and hold the focus for 20 seconds. It is recommended to do it every 20 minutes of work.

Moves eyes in all directions

Keeping your head still, look up for three seconds and then down. Repeat four times. Do the same but looking to the right and to the left. Then do it diagonally. He ends up drawing circles with his eyes. Bring your eyes to the limit of the field of vision, but without straining them.

apply heat

You can do it twice a day, once in the morning and once in the evening, to relax the tissues and increase blood flow and the delivery of nutrients to the eye.

You can do this by rubbing your hands together and cupping them over your closed eyes. You can also put on a towel dampened in somewhat hot water or use a gel mask for this purpose.

Eye yoga: trataka, an ancient practice to care for eyesight

The oldest texts of yoga and Ayurveda, the traditional medicine of India, mention a technique called “trataka” as one of the great remedies for eyesight. “Trataka” stimulates “alochaka pitta”, the energy center related to vision. One candle is all it takes to practice “trataka”:

sit down and focus on your breath for a few minutes to relax. Direct your gaze towards the candle and watch her calmly but without averting your gaze at any time and without blinking, until you notice tears welling up. close your eyes and visualize the image of the candle in as much detail as possible. Every time you practice, try to make the display time longer. If you want to practice trataka and you don’t have a candle handy, you can look at a dot on the wall, a mandala, or any object.

The practice of “trataka” not only benefits the eyes, but is a meditative technique, with all its advantages.