Simple Natural Ways to Improve Eyesight and Eye Health

These are some simple ways that can help improve our eye health and vision.

Lifestyle:

Avoid focusing on nearby digital screens or even books for too long. Take frequent breaks by resting your eyes and focusing on farther objects in nature. When we look at something close, our ciliary muscles contract. This slackens the suspensory ligaments, and the lens’s own elasticity causes it to become thicker and more curved. Focusing on nearby objects for too long forces the eye ball to become longer and weakens the suspensory ligaments around the lens so they cannot easily and adequately contract when we look far. Ciliary muscles and suspensory ligaments are strengthened when our eyes focus inward and outward throughout the day.

Prolonged stress (sympathetic response) can also impact and impair the function of the ciliary and suspensory ligaments.

Food and Digestion:

High blood viscosity, calcium and blood clots can impair the function of ciliary muscles. Sluggish blood flow, known as hypoperfusion, can impair the function of tissues and nerves, leading to a variety of symptoms, including vision changes. Sluggish capillary blood flow can impair the ciliary body’s production of the eye’s intraocular fluid, which is essential for eye function by providing nutrients, maintaining pressure, and supporting the transparency of the eye’s internal structures. The fluid delivers oxygen and nutrients to the cornea, lens, and avascular retina, while the steady pressure it maintains, called intraocular pressure (IOP), is crucial for the eye’s shape and function. The fluid also provides a stable immune environment and, when abnormal, can indicate various eye diseases. Sluggish blood flow can also cause visible changes in the retina, such as engorged vessels, hemorrhages, and optic disc edema.

High plasma (blood) levels of protein, fat, uric acid (from meat, etc.), toxins, testosterone, inflammation agents such as blood clotting (coagulation) factors, platelets and immune cells (globulins), hematocrit (volume percentage of red blood cells), and deformed red blood cells lead to increased blood viscosity. Kidney and liver dysfunctions can also result in excessive blood viscosity.

A high ratio of calcium and sodium to magnesium and potassium in our diet, and a sedentary and/or stressed lifestyle linked to constipation, can also lead to changes in the blood pressure and viscosity affecting our eye health. You can find more ways to balance your diet in the new book, The Right Way to Eat.

The metabolism of calcium by vitamin D requires Vitamin K to prevent excessive blood clotting, coagulation and calcium deposits in joint, arteries, kidneys and eyes (Cataracts). Elevated serum calcium can interfere with cell growth, protein synthesis and aggregation, and membrane function, causing cells to die and disrupting the lens’s ability to remain clear. For more information, you can read my article about raw milk, Vitamin D and calcium. High-heat processing methods like ultra-pasteurization can degrade fat-soluble vitamins, including vitamin K2, which is need for proper metabolism of calcium.

Exercises to Strengthen Ocular Muscles:

To strengthen your ciliary muscles, perform 8-10 minutes a day of exercises that involve shifting focus between near and far objects, such as the Near/Far Focusing and Zooming exercises. These exercises strengthen the muscles responsible for focusing and accommodation by repeatedly changing focus. Other helpful practices include tracing a figure eight with your eyes (or slowly tracing right-left, diagonal and up-down of far corners of a room with your eyes) and following the 20-20-20 rule (every 20 minutes look away from a nearby screen and focus on an object 20 feet away for at least 20 seconds) to prevent eye strain. You can find more about these by searching online.

Another helpful practice is to warm up your hands (rub them together) and in your breaks, put them gently on your close eye lids to enhance blood flow to the eyes. This may be why babies and infants often gently rub their eyes after waking up.

Plants and Herbs:

Vitamin A (fat-soluble) is key to eye health. Carotenoids (the orange, red colored pigments) best found in orange-colored plants (chemical-free unsprayed carrots, squash, pumpkins, sweet potato, eggs from pasture-raised chickens) are excellent antioxidant compounds and precursors to Vitamin A. Their consumption is shown to help prevent coronary heart diseases, cancers (gastrointestinal, lung, prostate, and breast), cognitive decline, and age-related macular degeneration. Lutein and zeaxanthin are both carotenoids and yellowish-orangish pigments in nature (broccoli, squash, mango, orange, bell peppers, tomatoes,. etc.), related to vitamin A and responsible for filtering light in the human eye to prevent damage. Lutein is absent in red peppers and zeaxanthin is absent in in green peppers. Orange bell peppers may provide a good compromise.

Some research indicates that fennel seed extract may help lower the pressure inside the eye, which could be beneficial for individuals with glaucoma or cataracts. The nitrates in fennel are converted to nitric oxide, which dilates blood vessels and lowers blood pressure and improves circulation. Other foods like red beetroot can also cause vasodilation and improved blood flow to organs such as eyes. Fennel also contains antioxidants, such as flavonoids and phenolic compounds, which strengthen blood vessel walls and may help protect against eye diseases like age-related macular degeneration (AMD) and provide relief from inflamed or watery eyes.

A Honey-Lemon drink can also help our eye health. Cut open a fresh lemon and add a tablespoon of its juice plus a tablespoon of raw honey from a trusted local source (not chemically treated) to a large cup (about half a liter) of sterilized (boiled or distilled) clean water (without chemicals, chlorine or fluoride). Lemons are high in lutein and zeaxanthin, which help against macular degeneration and cataracts. It also is a rich source of vitamin C, which can help reduce inflammations in the eye. Honey’s anti-inflammatory and antimicrobial properties, combined with its soothing abilities, make it an effective treatment for several eye conditions when in a sterilized solution.

Burnt almond eyeliner, or kajal, offers potential eye health benefits as it offers a cooling sensation and relieves inflammation, which can help relieve eye strain and fatigue. Almonds also have Vitamin E which is an antioxidant.

(Original article link).

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