Our sense of sight may be the most valuable from all the other senses. With the help of our eyes we have the ability to observe the world in colour and to have high definition of it. It is also a compass which give us the freedom to explore our surroundings. In that way we get accustomed to the things we see every day, so much so that we take for granted how we are able to see, which is possible because of our eyes of course.
Maybe we cannot accept the fact that our eyesight worsens over time, but it is true. How fast or slow it will deteriorate it depends of how much care we take for it.
Ways to Minimize Eye Pressure With Lifestyle Tips
Not only does eye pressure make you feel uneasy all the time, it likewise increases your risk of vision loss. A change in your consuming routines and lifestyle can make your condition more manageable.
1. Lower Insulin Levels
People with conditions such as diabetes, obesity, and high blood pressure become resistant to insulin. Insulin resistance pushes your body to produce more insulin, which in turn can increase eye pressure. It is for that reason, an excellent idea to prevent foods that cause an abrupt increase in insulin levels. Some common foods to prevent are grains, sugar, pasta, bread, cereal, rice, and potatoes.
2. Workout Regularly
Regular workout helps lower your insulin levels and secure your eyes from ocular high blood pressure. You do not have to work extremely hard– anything like jogging, aerobics, cycling, and vigorous walking will work simply fine. You simply have to guarantee that you exercise for a minimum of half an hour a day, 3-5 days a week. Avoid participating in workouts that make you enter a head-down position– this can increase intraocular pressure and trigger complications.
3. Increase Intake of Omega-3s
Omega-3s are crucial for your health, particularly the DHA that enhances retinal function and prevents ocular pressure. Include cold-water fish in your diet– some fine examples are sardines, tuna, herring, and shellfish. Eating a minimum of 2 servings of these fish will assist increase your DHA levels. You can likewise take fish oil capsules or other omega-3 supplements. Make sure to take at least 3,000 mg of fish oil pills a day for best results.
4. Keep Hydrated
When it pertains to the best ways to decrease eye pressure, it is very important to drink adequate fluids throughout the day to prevent dehydration. Drink percentages of water more typically throughout the day to lower eye pressure. You might wind up increasing your eye pressure if you drink a large amount (more than a quart) at one time. A person with 150 pounds of body weight must consume a minimum of 64 ounces of water in a day.
5. Reduce Your Tension Level
Your eye pressure will increase if your general blood pressure goes up. Therefore, you must have your hypertension medications in a prompt way and take other actions to manage your high blood pressure. Prevent being in difficult circumstances that can trigger your blood pressure to increase rapidly. Stretching and breathing workouts assist keep tension under control. You can also turn to massage, yoga, meditation, music, family pet treatment, warm baths, and biofeedback to lower tension.
6. Take notice of Your Diet plan
Exactly what you consume will have a big effect on your general blood pressure. Consuming a well-balanced diet keeps your blood pressure in control, which in turn helps release eye pressure. Along with what you eat, you need to also focus on what you drink. Prevent caffeinated drinks at all cost because caffeine can raise your eye pressure. Instead of coffee, consist of green tea in your diet to obtain necessary anti-oxidants such as flavonoids.
7. Improve Your Consumption of Anti-oxidants
In order to find out ways to decrease eye pressure, you have to find out ways to choose foods which contain zeaxanthin and lutein. These carotenoids work as anti-oxidants and minimize complimentary radical activity in your body. They limit the extent of oxidative damage around the optic nerve and prevent more deterioration. A few of the very best sources of zeaxanthin and lutein are spinach, kale, Brussels sprouts, raw egg yolks, and broccoli. You can attempt some other foods too to provide your body with more antioxidants. For example:
– Consist of dark colored berries – bilberries, blackberries, and blueberries– in your diet plan to improve the health of your eyes. Make certain to have at least one serving of berries daily.
– Consume more of bilberries due to the fact that they not only improve visual skill but also deal with degenerative eye diseases, such as ocular hypertension.
– Have alpha-lipoic acid in your diet – consume at least 75 mg two times every day.
– Enjoy grapeseed extract to minimize eye tension– it also improves your night vision.
Eye Exercises to Reduce Eye Pressure
Here are five simple exercises beneficial for your vision.
1. Roll Your Eyes
Rolling your eyes at someone is rude, but also a great exercise for the eyes. Roll them up as much as you can, rotate them clockwise ten times, and then counterclockwise for ten more times. Do this three times, of course not in front of someone.
2. Blink Your Eyes
Although we all blink naturally, try focusing on fully opening and closing your eyelids for 20 times. Blinking causes production of tears which clean our eyeballs. This in turn, relaxes the eye muscles.
3. Sideway Views
Look left as much as you can with both eyes for a period of three seconds. Repeat this with the other side. Do this exercise ten times. Once you are done, relax your eyes as the exercise affects the eye muscles.
4. See Near, See Far
Sit at a place where you can focus on something faraway. Focus your gaze on your nose for ten seconds, and then look at the chosen object faraway, for about five seconds. Do this five times, and then relax your eyes.
5. Massage your temples
You can do this by putting pressure on them with your thumb. Then rotate 10 times clockwise and 10 times counterclockwise. Repeat the exercise 3 times and do not put much pressure because you are only trying to relax your face muscles. Do the same exercise for the area in the middle of your eyebrows and both sides of the bridge of your nose.