3 Steps to Building Healthier Eyes

June 7, 2012

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Your vision is one of the most important tools you have on the field. Do you doubt that good eyesight has a lot to do with the outcome of games? Just ask an outfielder who misjudges the path of a ball, a quarterback who tosses a pick trying to go deep to a receiver, or a hockey goalie who relies on his peripheral vision for blocks.

Make sure you’re getting the most out of your eyes by following these guidelines for optimal vision.

Eye-Opening Super Vision Foods

Did you know that certain foods strengthen capillaries for healthier eyes and veins? Include some of the following "super vision" foods in your diet: eggs, sardines, tuna, salmon, mackerel, carrots, blueberries, mangoes, peaches, persimmons, kiwis, grapes, celery, yellow and red peppers, peas, broccoli, plums, avocadoes, pumpkin, Brussel sprouts, corn, kale, Swiss chard, spinach, collard greens, okra and romaine lettuce.

Give Tired Eyes Some Rest

Whether you’re preparing for a final exam or a state championship game, ensure top mental and physical performance by energizing your eyes with regularly scheduled deep sleep each night. Eight to nine hours of sleep promotes alertness and minimizes eye fatigue the next day.

Eye-Strengthening Exercises

To strengthen your eyes, improve focus and fight sluggishness, go the extra mile with these vision-strengthening exercises each day:

1. Cover one eye and stare at an object about five feet away for 60 seconds. Repeat with other eye.
2. Rub hands vigorously for several seconds until you feel heat in the palms. Using your warmed palms, cover both eyes and count to ten. Rub hands again to create heat and repeat three more times with a ten count. The heated palms provide energy to fatigued eyes.
3. Focus on an object a few feet from you; perform ten eye circles clockwise and ten more counterclockwise. Move only your eyes, not your head.
4. Move your eyes in a diagonal direction ten times to the left and ten to the right.
5. Finish by moving your eyes up and down in a straight line ten times.

Find more eye exercises in our Sports Vision Training center.

Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
Jim Carpentier
- Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, and a health/fitness writer. He currently serves as Associate Health and...
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