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One in six Americans suffers from macular degeneration while 1 million more develop serious vision disorders. With those odds, it becomes imperative that we take good care of our eyes. Dr. Maoshing Ni of Yahoo! Health offers a few tips on how to preserve and improve our eyesight.

Load your diet with spinach. Rich in lutein, spinach helps reduce the risk of macular degeneration. No wonder Popeye the Sailor Man was fond of this green leafy stuff. Try mixing it up with carrots in olive oil and you’ll have a delightful recipe that’s good for your eyes. Carrots are loaded with vitamin A.

In addition, goji berry is rich in carotenoids and is particularly helpful in strengthening the eyesight. Chrysanthemum flower also helps lower the pressure and strain in the eyes, while peppermint can help clear one’s vision.

Dr. Maoshing Ni also suggests a couple of exercises to maintain good eyesight. Try performing these eye workouts in the morning upon waking up and before hitting the sack at night. You can also perform these eye calisthenics if your eyes feel weary:

  • Begin by warming up your eyes by gently rubbing them with your palms. Make sure that your hands are clean before you do this. The friction caused by rubbing your eyes produces heat. Using your thumb, gently put pressure on the upper rim of your eye sockets using an inside-to-outside motion. Thereafter, press the lower rim with your index fingers.
  • Using circular motion, massage the temple areas. Follow it up by applying gentle pressure on the area between the eyebrows then slide down to the sides of the bridge of your nose.
  • A stressful day at work deserves a short nap. Simply close your eyes and doze off for 15 to 20 minutes.