Integrate TIF

Exercising your eyes

For those who are very interested in trying their view of course there is a compilation of things that may help:

Exercises start with a word to the exercises personal trainer

A classic in the eyes of the exercises is what is the push-up. Here you focus on the eyes in the vicinity (eg with a pencil on the nose) and see then at a certain point, a certain distance (about 20 feet).

This is not to help!

But that is not good practice for me, it does not help, the inertia of the eye?

The jury does not appear in nature, therapists, as many people think that the problems of the eye and overfishing, and not for use. As a person who is not too difficult for the exercise in the gym without balancing stretching and relaxation with activities such as yoga or Chi Gung that injury and an imbalance of the body, it can affect the eyes overstrained.

So when it comes to the perception of the eyes, do not try to do everything possible to ensure that the tribes and requires great efforts. Try to relax and curious about one of the many series on various aspects.

Relaxation and positive habits

1. Palming

One of the most effective, practitioners Bates is Palming.

“Palming” was originally one of yoga. Bates “borrowed” and carries in his system to improve the vision noticed after its beneficial effects on the visual system. Palming can be practiced as often as possible – especially if your eyes feel tired in search of a computer screen or the exposure of the eyes. (1)

Benefits:

Relieves the eyes
Promotion of the visual – for example, to the day before, so that the images as well as possible. This allows the right hemisphere and creativity and encourage imagination.
Technique:

To begin, you’ll be in a comfortable position with a good attitude (big, but not). Put your hands on the eyes closed, the blockade of as much light as possible. Cutting of trees, but do not press the eyes. The pressure on the blood vessels and the circulation of blood and nutrients.
Finally, just relax in this position and the display. (1)

2. Sun

The sun is important for our health, for which we also for the production of vitamin D. Eyes (like skin), without sufficient sunlight weakened. Of course, we can also be good, and we need to protect the eyes from the sun as our skin with over exposure. Sunglasses may, however, prevent our eyes, there is enough sunlight and leads to the light sensitivity. The more we do, we are sensitive to light. It is a vicious circle develops. (1)

Advantages of solar energy

Dr. Bates recommended Sunday that our eyes. We can light sensitivity and sharpen our view. Many people have told us that their vision improved after the sun. I recommend the following guidelines:

Only in the morning sun or evening, never during the hot afternoon.
A small quantity of each session.

As

Close your eyes and face from the sun directly. Slowly move your head left and right until the sun at any part of the retina. Note that the sun in the opposite direction. Breathe deeply and slowly. Do this for about 30 seconds, then on Palming is about 2 minutes. (1) 3. 10-10-10 rule, a common system for the Office environment, usually 10-10-10. Each time, they focus on an area a little close for about 10 minutes (eg, computer) to look away and concentrate on about 10 meters, 10 seconds. This will help to close a portion of the stress.

4. Stop staring heard before – this time it’s to help the strain on the eyes. Bates, that the stiffness of the stiffness was bad for the eyes. A technique used by Bates, the eyes are not rigid swing. Perform the exercises, the patient must be based on a fixed object, then swing the head or the whole body from side to side, while the object in view, with the head instead of the eyes. Or the next time you find full that starlings, pull the head and eyes, and now a deep breath, and relaxed back to normal blinking.

Nutrition Here you will find a list of recommended foods, to improve visibility (2):

Fish or Krill Oil: A fish called the fat docosahexaenoic acid (DHA) for the protection and promotion of healthy retinal function. DHA in the retina of the eye and is particularly useful in the prevention of macular degeneration, the leading cause of blindness.

Vegetables: Green vegetables are an essential factor for health. They believe their eyes to many possibilities, including vegetables contain carotenoid lutein an idea to promote the vision. But always with a consumption of oil. It is important to note that lutein is an oil-soluble nutrients, and if you do not consume vegetables, without a bit of oil (olive oil, fish, flax, coconut) butter or you can not lutein. Green vegetables also contain Vitamin B2 – Vitamin B2. Vitamin B2 is also known as riboflavin. It is necessary for growth and health of skin and eyes. (Vitamin B2 is also found in foods of meat, poultry, fish, liver)

Eating dark berries: blueberries, blueberry, is to prevent and even reverse macular degeneration, bioflavonoids and other dark berries like blueberries, cranberries, and others are beneficial. A meal should be avoided: Trans Fat

A diet rich in trans fats is to macular degeneration. Trans fats can Omega-3-fats in the body, this is very important for the health of your eyes.

Trans fats in many foods and bakery products, including margarine, the reduction, fried foods like French fries, Fried Chicken and Donuts, biscuits, cakes and pastries (2).