The eyes are the most important organ of perception of the surrounding world. Through them we receive from 80% to 90% of all information. Decrease or loss of vision deprives a person of the opportunity to live and work fully. Therefore, many people are concerned about the question of how to improve vision.
To understand, let’s take a look at how the eye works. Light enters it through a transparent and elastic lens, passes through the gel-like vitreous humor, and then enters the retina. It is located on the back wall of the eyeball and is responsible for converting the signal into impulses that our brain receives. The lens is a biconvex lens. It has the ability to change its curvature, due to which we can focus on distant and near objects.
When you need to focus on a distant subject, the ciliary muscle makes the lens bulge. When near – flat.
There are other muscles in the eyes. The pupil is narrowed with a sphincter and dilated with a dilator. Well, what the six oculomotor muscles are doing is clear from the name.
Gymnastics for the eyes
Proper eye function depends on many factors, and one of the most important is healthy and developed muscles. Therefore, everyone who actively uses their vision in their work needs gymnastics for the eyes – not only to combat existing problems, but also to prevent them.
There are many techniques for strengthening muscles through exercise. We will tell you about the most famous and proven exercises. They do not take much time and are very easy to implement. You can do them right in the office.
Exercises to improve vision:
- Blink quickly for a minute without straining your eyelids. This exercise helps improve blood circulation in the eyes.
- Close your eyes and relax, sit like this for a minute. Darkness helps to strengthen photoreceptors.
- Look at one point in front of you and rotate your head. Move your head left and right, up and down, clockwise and counterclockwise.
- Draw different shapes with your eyes. Try to make the range of motion of the eyeball as wide as possible so that it even hurts a little (but do not overdo it so as not to damage the muscles). What are we drawing? We start simple: horizontal and vertical lines, just move our eyes up and down, left and right. Then we connect the figure eight and the infinity sign. Next come the geometric shapes: triangle, square, circle, star. Draw each shape 8-10 times in a row. Between sets, you need to blink and relax your eyes so that the muscles can relax.
- We strengthen the oblique oculomotor muscles. Look straight ahead. Then bring your eyes to the tip of your nose. Straight again. Now bring them higher, to the bridge of the nose. Straight again. Now even higher – to the eyebrow. Look straight ahead again. Repeat 8-10 times, eyes relax.
- The following exercise helps develop the ciliary muscles that contract the lens. Thanks to it, myopia and hyperopia can be reduced. Focus on objects at different distances. This should be done outdoors or near a window with a good view. Focus on an object in front of you, 7-10 centimeters away. For this purpose, ophthalmologists advise cutting out a letter from a newspaper and sticking it directly on the window glass. You can use a pencil. Focus on a close subject. Then move your gaze to the most distant object that is only within sight. Focus, try to see all the details. Look at the letter again. Select an object halfway between the farthest and the closest. Focus on it. Transfer to the farthest. Again to the close. Etc.
- Rub your palms together to keep them hot. Cups your palms and cover your eyes. The fingertips should cross over the forehead. The center of the palms is opposite the eyeballs. Try to press your fingers together tightly so that no light gets in. Close and relax your eyes, eyelids, face, jaws, tongue. Transfer the warmth of your palms to your eyes.
In the early days, charging will cause discomfort and slight pain that will quickly subside. If the pain becomes severe, you should stop exercising and reduce exercise intensity in the future.
How to develop peripheral vision
In order to see well, one must also know how to develop peripheral vision . By training it, we first of all expand the angle of view and get the ability to capture many objects at the same time. Thanks to this, we can quickly react to unexpected danger – for example, a car jumped out of a turn. Secondly, lateral vision exercises simultaneously develop thinking, since they force us to operate with a large amount of information.
Computer eye fatigue: how to deal with it
Most modern people spend most of the day in the office in front of the monitor, and evenings – at the smartphone, home computer or tablet. Eye fatigue from a computer leads to the fact that even people with naturally good eyesight eventually “plant” it. There are two things to be afraid of: dry eyeball and the development of myopia.
Typically, a person blinks about eighteen times a minute. In this case, the cornea of the eye is moistened with lacrimal fluid. Spending a lot of time in front of the monitor, a person often forgets to blink: because of this, there is a feeling of tiredness and dry eyes. With constant contact with the screen, the eyelids fall over the eyes almost 9 times less often – only 2-3 times per minute. Because of this, true or false myopia arises.
Here are some tips to help preserve your vision:
- Try to use your gadgets at least a little less often and take breaks for 5-10 minutes every 40-45 minutes. During the break, you can step away from the computer or just close your eyes.
- Choose high-resolution computers and tablets. For the eyes, the relationship between screen size and resolution is important – the number of dots per inch, or PPI. A small, high-resolution screen is safer on your eyes than a large, low-resolution screen. The higher the PPI, the better. The brightness of the screen and its backlight technology also matter.
Improving vision requires more than training. You should also follow the recommendations for eye care and nutrition.
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Nutrition and vitamins for the eyes
Adequate nutrition is essential for the health of the entire body, and the eyes are no exception. There are a number of vitamins and minerals, without which the eyes cannot function properly.
The healthiest foods for vision are carrots, pumpkin, blueberries, corn, rose hips, apricots, fish (especially cod), cottage cheese, dark chocolate, fruits (especially green and orange), broccoli, onions, and garlic.
Take care of the lighting
Poor lighting overstrains the eyes, which can lead to muscle spasms. The contrast between the illumination of the areas of direct and peripheral vision also affects the eyes. For example, if you are working in front of a bright monitor in a completely dark room. Too harsh adjustments to the brightness and contrast on the monitor also lead to eye strain, try to make them softer.
Down with glasses
When glasses first became a general accessory, no one thought that they could negatively affect the eyes. It was believed that they do not cause any harm and even help improve vision. But practice shows that because of glasses, vision, on the contrary, decreases.
When you constantly wear glasses, your muscles relax and atrophy. Every year you will go to the doctor for more and more thick lenses, not realizing what exactly is the problem in them.
After purchasing glasses, try to use them as little as possible. If you have a little myopia, do not wear glasses outside, but use only for theater or cinema. If the minus or plus is very small, give up glasses altogether. These recommendations apply to lenses as well.
And for those who read this article to the end – a small bonus. Do you think perforated glasses (with holes) help improve vision? Manufacturers advertise them as a good remedy to combat myopia. Indeed, if you put on such glasses, sharpness improves. This is due to the holes, which reduce the scattering area of the light.
This is how you can clench your fist, leaving a small hole, and look through it at a distant object – it will be seen much better. That is why myopic people squint to look at something. But neither research nor practical use has shown long-term effects from wearing them. Perforated glasses do not cure myopia, so no ophthalmologist prescribes them.