20-20-20 விதி மற்றும் எளிய கண் பயிற்சிகள்! | Eye Sight Improvement natural remedy |Doctor Plus

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கண்களை பாதுகாக்கும் மிக எளிமையான உணவுகள்| Eye Sight Improvement natural remedy |Dr.Deepa|Doctor Plus

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In this video, Dr.Y.Deepa from the Government Yoga and Naturopathy Medical College discusses natural ways to strengthen the eyes and prevent vision-related issues caused by excessive screen time [00:15].

Essential Nutrients and Foods for Eye Health
Beta-Carotene & Vitamin A: Vital for strengthening the cornea and overall vision.

Carrots: High in beta-carotene, which converts to Vitamin A [01:08], [01:19].

Papaya & Pumpkin: These yellow-colored fruits and vegetables are excellent sources [02:57], [03:06].

Vitamin C: Helps increase blood circulation to the eyes.

Amla (Gooseberry): Can be consumed as juice, soaked in honey overnight, or added to a water bottle to drink throughout the day (avoid at night) [01:38], [02:16].

Leafy Greens: High in minerals like potassium, magnesium, and calcium, which regulate blood pressure and prevent complications like glaucoma.

Ponnanganni Keerai: Specifically known in traditional medicine for improving eyesight [04:36].

Drumstick Greens (Murungai) & Spinach: Excellent for overall eye health [03:34], [04:26].

Pumpkin Seeds: These seeds are rich in nutrients and can be powdered and added to salads or sweets to improve vision and aid sleep [05:08], [05:37].

Eye Care Techniques and Exercises
Sleep: Deep sleep (6–8 hours) is essential for the eyes to recover and for melatonin secretion [06:37], [06:48].

Trataka (Fixed Gazing): A yoga technique where you focus on a single point, such as a candle flame at eye level, to strengthen focus and vision. This should ideally be learned under medical supervision [07:07], [07:52].

Eye Exercises: Hold your thumb in front of your face and move it up, down, right, and left while following only with your eyes. Follow this with "palming"—rubbing your hands to generate heat and gently cupping them over your eyes [08:17], [09:55].

Sun Gazing: Look at the sun only during sunrise or sunset when the light is soft. This synthesizes Vitamin D and improves vision [13:25], [13:57].

Eye Wash: Use an eye wash cup or clean water in your palms to blink and rotate your eyes, which removes dust and reduces body heat [14:38], [15:05].

Healthy Eye-Booster Recipe
Dr.Y.Deepa suggests a "Cutlet" snack for kids:

Sauté greens (Murungai or Spinach).

Mash boiled sweet potato.

Add roasted pumpkin seed powder, coriander powder, cumin powder, and a little salt/chili powder.

Add grated carrot or yellow pumpkin for crunch.

Mix with a little gram flour (besan), shape into cutlets, and shallow fry on a tawa [10:27], [11:55].

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