| For those who are keen to try to improve their | | | | move on to palming for about 2 minutes. (1) 3. |
| eyesight naturally here is a compilation of possible | | | | 10-10-10 rule A common rule used for the office |
| things that may help: | | | | environment in the 10-10-10 rule. Anytime you are |
| Exercises First a word on exercises from the | | | | focussing on a something close range for around |
| personal trainer | | | | 10 minutes (e.g. Computer screen), take your |
| A classic among eye-exercises is what is called | | | | gaze away and focus on something around 10 |
| the push-up. Here you focus your eyes on point | | | | feet away for about 10 seconds. This will help |
| close (e.g. holding a pencil near your nose) then | | | | relieve some of the near-point stress. |
| look out at a specific point some distance away | | | | 4. Stop staring Heard that before - this time it is |
| (like 20 feet). | | | | to help relieve the strain on the eyes. Bates |
| However this may not help! | | | | believed that the rigidity of staring was bad for |
| But isn't exercise good for me, wouldn't it help | | | | the eyes. One technique devised by Bates to train |
| those lazy eyes? | | | | the eyes not to stare is swinging. To do this |
| The jury doesn't seem to be out among natural | | | | exercise, the patient should focus on a fixed |
| vision therapists as many believe that eye | | | | object, then swing the head or the entire body |
| problems originate from straining and overuse | | | | from side to side while keeping the object in view |
| rather than under use. Like a person who does | | | | by moving the head instead of the eyes. |
| too much strenuous exercise in the gym without | | | | Alternatively next time you catch yourself staring, |
| balancing it with stretching and relaxation activities | | | | shake off that stare, move your head and eyes, |
| like yoga or Chi Gung, leading to injury and an | | | | take a deep breath in, and return to regular |
| unbalanced body, so too can the eyes be | | | | relaxed blinking. |
| affected be overstressed. | | | | Nutrition Here is a list of foods recommended to |
| So when it comes to exercising the eyes try not | | | | improve eyesight (2): |
| to do anything that strains or requires a lot of | | | | Fish or Krill Oil: A fat found in fish called |
| effort. Try to keep relaxed and curious looking at | | | | docosahexaenoic acid (DHA) may help protect |
| a many of ranges at different focuses. | | | | and promote healthy retinal function. DHA is |
| Relaxation and positive habits | | | | concentrated in the eye's retina and has been |
| 1. Palming | | | | found to be particularly useful in preventing |
| One of the most effective techniques considered | | | | macular degeneration, the leading cause of |
| by Bates practitioners is palming. | | | | blindness. |
| "Palming" was originally a yoga technique. Bates | | | | Green Vegetables: Green vegetables are a vital |
| "borrowed" it and incorporated it into his system | | | | ingredient to health. They are believed to help the |
| of vision improvement after he noticed its | | | | eyes in numerous ways including: Vegetables |
| beneficial effects on the visual system. Palming | | | | contain lutein a carotenoid commonly thought to |
| can be practised as often as possible - especially | | | | promote vision. However always consume with an |
| when your eyes feel tired after looking at a | | | | oil. It is important to note that lutein is an |
| computer screen or straining the eyes. (1) | | | | oil-soluble nutrient, and if you merely consume the |
| Benefits: | | | | vegetables without some oil (olive, fish, flax, |
| Relieves eye strain | | | | coconut) or butter you can't absorb the lutein. |
| Promote visual imagery - for example, visualise | | | | Green vegetables also contain Vitamin B2 - |
| your day ahead, making the images as vivid as | | | | Vitamin B2. Vitamin B2 is also known as Riboflavin. |
| possible. This activates your right-hemisphere and | | | | It is needed for growth and for healthy skin and |
| may increase creativity and promote imagination. | | | | eyes. (Vitamin B2 can also be found in the |
| Technique: | | | | following foods poultry, fish, liver) |
| Start by being in a comfortable position with good | | | | Eat Dark Coloured Berries: The European |
| posture (tall, but relaxed). Place your palms over | | | | blueberry, bilberry, is known to prevent and even |
| your closed eyes blocking out as much light as | | | | reverse macular degeneration, and bioflavonoids |
| possible. Cup your palms, but do not press on the | | | | from other dark-colored berries including |
| eyeballs. This will put pressure on the blood | | | | blueberries, cranberries and others will also be |
| vessels and reduce circulation of blood and | | | | beneficial. One food to Avoid: Trans Fat |
| nutrients. | | | | A diet high in trans fats appears to contribute to |
| Finally just relax in this position and visualise. (1) | | | | macular degeneration. Trans fat may interfere |
| 2. Sunning | | | | with omega-3 fats in your body, which are |
| The Sun is important for our health, including | | | | extremely important for your eye health. |
| enabling us to manufacture Vitamin D. Eyes (like | | | | Trans fat is found in many processed foods and |
| the skin) that have been deprived of adequate | | | | baked goods, including margarine, shortening, fried |
| sunshine are weakened. Obviously we can get too | | | | foods like french fries, fried chicken and |
| much of a good thing and we need to protect our | | | | doughnuts, cookies, pastries and crackers (2). |
| eyes from the sun as with our skin from | | | | To find out more about these deadly fats follow |
| overexposure. However sunglasses can prevent | | | | the following link: Resources Here are a few |
| our eyes from getting adequate sunlight and lead | | | | websites that include articles on improving |
| to light sensitivity. The more we wear them, the | | | | eyesight plus exercises, strategies and tips: |
| more we are sensitive to light. Hence a vicious | | | | Contains eye charts to download US site with |
| cycle develops. (1) | | | | many links UK leading natural vision site with many |
| Benefits of sunning | | | | links Website of leading natural eyesight |
| Dr. Bates recommends that we sun our eyes. We | | | | practitioner and author Tom Quackenbush |
| can reduce our sensitivity to light and sharpen our | | | | Website of Dr. Ed Kondrot, Ophthalmologist |
| eyesight. Many people have reported that their | | | | specializing in eye disease. Includes a series on eye |
| vision improves after sunning. I do recommend | | | | exercises |
| though following these guidelines: | | | | So I hope this list and suggestions help those of |
| Only do sunning in the morning or evening, never | | | | you seeking a natural method towards improving |
| during the hot afternoon sun. | | | | your eyesight. |
| Do a low amount for each session. | | | | Your 3D Coach |
| How to do | | | | Craig Burton |
| Close your eyes and face the sun directly. Slowly | | | | References |
| move your head left and right to let the sunshine | | | | (1) Perfect Sight Without Glasses, William Horatio |
| reach every part of your retina. Notice the sun | | | | Bates, |
| moving in the opposite direction. Breathe deeply | | | | (2) Four Tips to Protect Your Eyesight as You |
| and slowly. Do this for around 30 seconds then | | | | Age, Dr. |