Eye Exercises:

1. Palming: Rub your palms together to warm them and then place them gently over your closed eyes for a few minutes.
2. Focus Shifting: Focus on a near object for a few seconds, then shift focus to a distant object.
3. Eye Circles: Move your eyes in circles, clockwise and counterclockwise.
4. Blinking: Blink rapidly for a few seconds to refresh your eyes.
5. Figure Eight: Trace a figure eight in the air with your eyes.
6. Zooming: Extend your arm and focus on your thumb, then move it closer to your eyes while maintaining focus.
7. Side to Side: Move your eyes slowly from left to right and back.
8. Up and Down: Move your eyes up and down slowly.
9. Diagonal Movement: Move your eyes diagonally from top left to bottom right, and then top right to bottom left.
10. 20-20-20 Rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
11. Eye Massage: Gently massage your temples and around your eyes with your fingertips.
12. Eye Rolling: Roll your eyes in a circular motion for a few seconds.
13. Blink Focus: Focus on a distant object, then blink and focus on a nearby object.
14. Pencil Push-up: Hold a pencil at arm’s length and move it towards your nose while maintaining focus on the tip.
15. Zoom in and out: Focus on an object and move your head back and forth.
16. Eye Stretching: Look as far up, down, left, and right as you can.
17. Convergence Exercise: Focus on a nearby object as you move it closer to your eyes.
18. Color Recognition: Look around and identify different colors to engage your eyes.
19. Sunning: Close your eyes and allow the sunlight to hit them briefly (avoid looking directly at the sun).
20. Near and Far Focus: Look at a close object and then at a far one repeatedly.

Vitamins and Fruits for Eye Health:

• Vitamins:
  • Vitamin A: Essential for night vision and overall eye health. Found in carrots, sweet potatoes, and spinach.
  • Vitamin C: Helps maintain healthy blood vessels in the eyes. Found in citrus fruits, strawberries, and bell peppers.
  • Vitamin E: Protects the eyes from oxidative stress. Found in nuts, seeds, and avocados.
  • Vitamin D: Supports overall eye health. Found in fortified dairy products and fish.
  • Omega-3 Fatty Acids: Supports retinal health and reduces dry eye symptoms. Found in fish like salmon and mackerel.
  • Zinc: Helps in the proper functioning of the retina. Found in meats, nuts, and whole grains.
• Fruits:
  • Blueberries: Rich in antioxidants that protect the eyes from oxidative stress.
  • Citrus Fruits: Oranges, lemons, and grapefruits provide Vitamin C for healthy blood vessels.
  • Carrots: High in beta-carotene, a precursor to Vitamin A, which supports night vision and eye health.
  • Kiwi: Packed with Vitamin C and antioxidants for overall eye health.
  • Papaya: Contains lutein and zeaxanthin, which are good for the eyes.

By incorporating these exercises, vitamins, and fruits into your routine, you can help maintain healthy eyes and improve your vision.