Eye Care and Eye Exercises

GENERAL EYE CARE

1. Avoid wearing contact lenses at all times. Wear only when absolutely necessary e.g during sports. Contact lenses are man-made materials that may harm our eyes (anything that is not part of our natural body has that potential and no amount of 'testing' or 'certification' by lens manufacturers can guarantee that they do not cause harm). Contact lenses also act as a barrier for eyes to 'breathe' normally thereby stressing the eyes.

2. If have to wear contact lenses, do so for as short a period as possible. After removing, make sure to clean and scrub eye with eye lotion per below. This is to remove all chemicals and foreign materials left behind by lenses.

3. If eyes feel dry, apply eye lotion or moisturiser once or twice a day. After applying lotion, open and close eyelids in rapid motion while moving eyes left/right and up/down. This is to help 'scrub' the eyes.

4. Do NOT focus on close objects for extended period (more than 30 minutes). Always rest eyes every 30 minutes by taking eyes away from focusing on close objects (like books and computer screens). Relax eyes by taking short walk and looking at far away objects (esp. greeneries) for a few minutes.

5. Do NOT read or watch TV while lying down.

6. When reading, make sure there is sufficient lighting. Natural light is always better than artificial light from light bulbs (because bulbs can never reproduce the same light composition as natural light). Make sure reading lamps are of good quality and uses good quality light bulbs.

Not all lamps and bulbs are the same! E.g 'high frequency' lamps (like higher frequency TVs) that flicker at higher frequencies e.g. 100 hertz are better than normal ones with lower frequency of 50 hz as they stress the eyes less (additional electronics are required to achieve higher frequency). Different light bulbs produce different 'quality' light e.g. some may produce too much or too little of light of certain frequencies compared to light of other frequencies.

GENERAL EYE WORKOUT & MASSAGE

These can be done when sitting upright or when lying down (e.g. just before sleeping).

Eye Stretching Exercise

1. Without moving head, move eyes to the right and try to see as far to the right of head as possible.

Then move eyes to left and do the same. Move to right and then left again for 5 to 10 times.

Repeat the same for up and down movement of eyes.

2. Do the same 'stretch viewing' exercise but this time by rotating eyes in a circle around eye sockets (instead of moving eyes up/down and left/right). While rotating, try to see as 'far back' as possible. Do for 5 to 10 rotations. Repeat cycle by reversing direction of eye rotation.

Eye Massage

After eye stretching exercises, massage areas around eye sockets, forehead, temple and face with fingers. Do whatever massage you find will help your eyes relax after the exercises.

EYELID SAGGING EXERCISES

Drooping eyelids make us appear older than we are, but there are ways to give a natural lift to the eyelids, provided you're willing to give the process a little time (about three to four weeks) and effort. Sagging eyelid exercises that help create firmer, tighter eyelids can be achieved through daily exercise, enabling you to avoid expensive cosmetic surgical procedures. Upper lids can look refreshed and rejuvenated, and reduction of puffiness around the lower eyelids will take years off your appearance.

Upper Eyelids

Sit or stand in a comfortable position and look in front of you. If you wish, you can look into a mirror doing this exercise. Place a slightly curved index finger just under each of your eyebrows. Slightly lift the eyebrow upward and against the bones of your upper eye socket. Now, slowly lower your upper eyelid for a count of four or five until your eye is closed. Count to six and then slowly open. Perform this exercise two to three more times.

Strengthen and Tone

Eyelids contain muscle tissue, which must be strengthened and toned just like any other muscle in the body. A good exercise to do this is to place several fingers of each hand on each temple, slightly pulling the eyes toward the ears - slightly only, no extreme moves. Now, open and close the eyes in a rapid movement, five to ten times. This will help tighten the skin on the outside of the eye. As the muscle tissues get stronger and start to thicken, the eyelids will appear less droopy.

Eyebrow Action

Sit straight but in a comfortable position. This exercise is a good all-around eye exercise that focuses on the muscles of the upper eyelid, where thin tissues droop with age and gravity. Try this exercise about five times to start, gradually increasing to about ten a day. Look straight ahead, eyes open. Lift your eyebrows while at the same time closing the eyelids about halfway. Pause, then lift the eyelids, engaging the muscles of the eyelids and underneath the eyebrow. You should be able to see the whites of your eyes on top of your pupil during the second phase of this exercise, so you should perform this using a mirror until you become accustomed to the movement.

Read more: Eye Lid Sagging Exercises | eHow.com http://www.ehow.com/way_5439593_eye-lid-sagging-exercises.html#ixzz1zY5Xe8Kr


CAUSES OF PTOSIS (DROOPING EYELID)
http://www.rightdiagnosis.com/p/ptosis/causes.htm


THE BEST FOODS FOR YOUR EYES
(CCK Note: As you read, notice that most of the foods listed are plants especially seeds and fruits which are where plants concentrate their 'most precious' resources to provide for successful propagation i.e. survival of their next generation. Sweet potato and carrot plants propagate through their roots which is why their roots are so rich with 'good stuffs')

http://sg.news.yahoo.com/photos/eye-love-you-the-best-foods-for-your-eyes-slideshow/#crsl=%252Fphotos%252Feye-love-you-the-best-foods-for-your-eyes-slideshow%252Ffood-for-good-eyes-photo-1342427891.html

With steeply rising numbers of people suffering from macular degeneration, cataract and other eye problems, it has become all the more important to follow a diet plan that includes foods that reduce the risk of these eye conditions.
Carrots: The saying turned out to be true. Carrots are actually good for your eyes. Rich in beta-carotene, that protects the eye and reduces the risk of cataracts, carrots can easily be included in your diet in the form of salads or stir-fried veggies.

Turkey: A healthier option than red meat, it turns out that turkey is effective in warding off cataract. Loaded with zinc and vitamin B, this meat is a terrific food for your eyes. It tastes best in burgers and salads and is quite versatile. Don’t shy away from experimenting. (CCK note: Sunflower seeds is a rich source of zinc)

Spinach: Along with carrots, spinach is probably the other food that pops in your mind when you think of foods that helpmaintain eye health. And not without reason. Packed with beta carotene, zeaxanthin, lutein, vitamin C and a number of antioxidants; spinach works by absorbing more than 40% of blue light intensity that may harm your eyes and increase the pigment density of the macula, thus significantly lowering the risk of macular degeneration.

Sweet potatoes: An easy accompaniment to your meal, sweet potatoes taste best when fried or boiled and mashed. They are packed with beta-carotene when makes them a total must-have for eye health.

Sardines: Now here’s something you may not have expected. Sardines are rich in omega 3 fatty acids, which are not only healthy for your heart, but also for your eyes. They can be included in your diet twice a week and they work by protecting the tiny blood vessels in your eyes and maintaining overall eye health.

Ostrich meat: Another substitute for red meat, ostrich meat has a good amount of zinc. Zinc plays a vital role in maintaining eye health by aiding smooth enzyme function. For people suffering from macular degeneration, ostrich meat is one of the best foods. The low levels of zinc in the retina during macular degeneration can be thus successfully leveled up by including ostrich meat in your diet.

Cherries: Cherries contain antioxidants that can prevent eye problems that lead to blindness. They are also rich in bioflavonoids that strengthen the blood vessels that carry oxygen to the eyes and brain. Cherries also contain calcium, potassium, fiber and iron, and Vitamins A, B and C.E

Almonds are rich in Vitamin E that help prevent cataract and improves vision

Avocadoes are packed with antioxidants that improve eyesight and prevent problems like astigmatism, glaucoma and cataracts.

Flaxseeds are one of the richest sources of natural omega-3 fatty acids, that helps build immunity and prevent age-related macular degeneration in the eyes

Sunflower seeds and parsley are rich in Vitamin E and B2 that are extremely beneficial for the eyes.

Corn is a great source of lutein and zeaxanthin, and a fair source of beta-carotene and Vitamin C.

Strawberries are rich source of Vitamin E. Studies reveal that person whose diet is rich in Vitamin E is three times less likely to develop macular degeneration that is the main cause of poor eyesight in the elderly.