how to improve and protect your eyesight

Use Safety Eyewear

If you work with hazardous or airborne materials on the job or at home, wear safety glasses or protective goggles every time.

Certain sports such as ice hockey, racquetball, and lacrosse can also lead to eye injury. Wear eye protection (such as helmets with protective face masks or sports goggles with polycarbonate lenses) to shield your eyes.

Maintain moisture. Maintaining the natural balance of moisture within your eyes is one of the most important things you can do to keep them healthy. Dry eyes can be itchy, red and even painful. Try to blink frequently, even when you are focused on watching TV or working on your computer.

Take regular breaks. If your eyes must focus on a task for long periods of time, take regular breaks. Taking a ten minute break every hour can help prevent eye strain and give your eyes a chance to heal themselves.

 Wear Sunglasses

The right kind of sunglasses will help protect your eyes from the sun's ultraviolet (UV) rays.

Too much UV exposure makes you more likely to get cataracts and macular degeneration.

Choose sunglasses that block 99% to 100% of both UVA and UVB rays. Wraparound lenses help protect your eyes from the side. Polarized lenses reduce glare when driving.

If you wear contact lenses, some offer UV protection. It's still a good idea to wear sunglasses for more protection, though.

Stay hydrated. The average human body is made up of about 60% water, sometimes more. If your eyes are often dry, tired and blurry, try increasing your water intake. In addition, drinking plenty of water is important for your whole body.

Eat foods that promote eye health. While you probably can't change your vision with diet alone, you can make sure your eyes have all the nutrients they need. Try to incorporate these foods into your meals:^[3]

• Leafy greens (such as kale, chard, collards and spinach) are great, as well as carrots.
• Omega-3 fatty acids (found in fish like salmon and tuna) are great for your body.
• Citrus fruits and juices (such as oranges, lemons, limes and grapefruit) are also good for your body.
• Non-meat protein sources (like bananas, beans and nuts).
• A vitamin supplement that contains omega-3 fatty acids, lutein, zinc, and vitamins C and E.

• Eat for Good Vision

  Protecting your eyes starts with the food on your plate. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E might help ward off age-related vision problems such as macular degeneration and cataracts, studies show. Regularly eating these foods can help lead to good eye health:
  • Green, leafy vegetables such as spinach, kale, and collards
  • Salmon, tuna, and other oily fish
  • Eggs, nuts, beans, and other non-meat protein sources
  • Oranges and other citrus fruits or juices.

Take amino acids. Amino acids, especially Taurine, are essential for eye health. Amino acids protect your eyes from the free radicals that can cause damage over time - they keep eye tissue healthy and prevent eye deterioration.

Exercise your eyes. If you think about the way your muscles work, then you probably understand that the less exercise they get, the worse off you are. The same thing goes for your eyes. There are specific exercises you can do, that may be able to help you see better.

• Use the 20/20/20 exercise. Every twenty minutes, focus on an object that's at least twenty feet away, for twenty seconds. You'll be surprised at how much better your eyes feel.
• Put your thumb five inches away from your face and focus on it, after five seconds focus on something behind it. Do this for about ten times and whenever you have time.

 Quit Smoking

Smoking makes you more likely to get cataracts, optic nerve damage, and macular degeneration. If you've tried to quit smoking before and started smoking again, keep trying. The more times you try to quit smoking, the more likely you are to succeed.  

Do relaxation exercises. Place your hands together palm to palm and rub them together briskly creating heat. Place them over your eyes and let your eyes relax. Imagine a relaxing place. Do not let light in. Do this whenever you have time during the day, especially when you're sitting at the computer.

• Use alternating hot and cold compresses on your eyes daily to help relax them.

Look Away From the Computer Screen

Staring at a computer screen for too long can cause:

• Eyestrain
• Blurry vision
• Trouble focusing at a distance
• Dry eyes
• Headaches
• Neck, back, and shoulder pain

Taking the following steps to protect your eyes:

• Make sure your glasses or contact lens prescription is up-to-date and adequate for computer use. 
• Some people may need glasses to help with contrast, glare, and eye strain when using a computer.
• Position your computer so that your eyes are level with the top of the monitor. This allows you to look slightly down at the screen.
• Try to avoid glare on your computer from windows and lights. Use an anti-glare screen if needed.
• Choose a comfortable, supportive chair. Position it so that your feet are flat on the floor.
• If your eyes are dry, blink more.
• Every 20 minutes, rest your eyes by looking 20 feet away for 20 seconds. At least every 2 hours, get up and take a 15-minute break.
  (refference wikihow,webmd)