The human eye has six muscles that control its movement in the eye socket. These muscles, like any other muscles, can be toned, too tight, or too loose. With the stresses and strains of modern living most of our muscles are in a state of tension – which directly affect the shape of the eyeball. Eye exercises can tone these muscles. Toned muscles are in a relaxed state of readiness almost. It has been said that the greatest form of tension is lack of usage. Ask anyone who hardly moves how much energy they have. Then look at someone who exercises regularly. These eye muscles then provide information about what exercises will target what muscles. The muscles in the eyes are:
Elevator of the eyelid – raises the upper eyelid
Superior oblique – rolls the eyeball
Superior rectus – turns the front (cornea) upwards
External rectus – turns the front (cornea) outwards
Internal rectus – turns the front (cornea) inwards
Inferior oblique – rolls the eyeball
Inferior rectus – turns the front (cornea) downwards
The primary muscle to affect the shape of the eyeball is the superior oblique muscle (number 2). A simple eye rolling exercise, controlled so it takes 10 seconds or so to perform one rotation done for 1 minute each direction will target this muscle. Practice this everyday along with other muscles. This is a great video which shows how this muscle works.
The second most complex organ of the body is the eye. The brain is the most complex organ, but a good percentage of the brain is dedicated to vision. The eyes are working from the moment you open them in the morning up until you close them at night. Hundreds of thousands of messages are sent to your brain throughout the day. Your eyes deserve to be kept in good condition. Here are a few tips to ensure good eye health:
Eat the right food
Carrots are good for your eyes mainly because of a vitamin called beta carotene. As a part of a healthy diet, carrots provide some of the nutrients needed for eye health. Try and eat a diet high in Vitamin C and E, Zinc and Omega 3 (vegetables, fruit, sea food et al) you are less likely to suffer from eye disorders such as age related macular degeneration.
Rest your eyes regularly
Using computer screens for long periods of time can be slowly straining your eyes causing them to become tired. Regular breaks from computers can prevent eye fatigue and also reduce the likelihood of developing certain eye conditions. Regular blinking also gives the eyes a brief rest and moisturises them stopping them from becoming dry and tired.
Early detection of eye diseases
Some eye diseases are hereditary so it is very important to know your families history of eye health. Families with a history of conditions such as cataracts, age related macular degeneration and diabetic retinopathy have a high risk of developing these diseases, so early detection and regular eye checkups are essential. Many of these disorders are age related with a greater chance of your eye health declining the older you get. Intervention as early as possible can increase the success of treatment and recovery. If you do have problems with your eyes or show any symptoms of pain, any change in vision or headaches, seek medical advice immediately. Keep in regular contact with your optician especially as you get older.
Give up smoking
Smoking is bad for your health, period. It also has a bearing your eyes. If you smoke, or have smoked, you are far more likely to suffer from eye problems than people who haven’t.
A healthy diet rich in vitamins and minerals is not only key to general health, but key to healthy eyes and eyesight. If your diet is high in processed or “fast” foods there is a chance your body is not getting the vitamins, minerals and other nutrients it neccessary to function well. That means your eyes or your vision may also suffer. There is evidence suggesting a good diet may help protect at risk patients against certain eye diseases including macular degeneration.
Eat plenty of green and leafy green vegetables and fruits. One way to ensure you are getting the right vitamins, and the right combination of vitamins is to take supplements. It has been found that the body absorbes nutrients from multivitamins easier than it does from food. A daily multi vitamin and mineral supplement will help increase the odds we are getting the vitamins and minerals needed to protect against certain age related eye diseases. Research suggests that antioxidants may be beneficial for our eye health. Lutein and Zeaxanthin (found in fruit and vegetables) can also help promote eye health, and compliment other antioxidants including vitamins A, C and E. Make sure your multivitamin contains all of these substances if you want better vision.