How to Improve Your Eyesight Naturally
Like many, you might not give much thought to your eye health on a daily basis. But maybe you should. If you are looking for practical ways to get better vision, I’m here to help!
Our vision impacts many areas of our health, beyond just seeing clearly.
Did you know that your ability to focus visually is directly linked to your mental focus?
That’s why nurturing your eyes and fostering good habits can boost wellness.
Watch on Youtube: Your Path to Better Vision
So what are some ways we can take care of our eyes, maintain and even improve our eyesight? I’m glad you asked, let’s get into it!
Improve Vision With The SUN
Getting Daily Sunlight for Nearsightedness:
As it turns out, the sun is a pretty powerful factor in improving our vision. Studies have shown that spending 2 hours in sunlight daily significantly prevents nearsightedness.
You might think, ‘Great, I have an hour commute to work every day, so I’m covered.’ Unfortunately, car windows filter out most of the blue light from the sun. So light through your windshield doesn’t count.
Glass filters out most of the beneficial rays, so while you might get some benefit, it’s limited.
Can you substitute artificial blue light or a sunshine lamp for these 2 hours outdoors? The answer is also no. I don’t make the rules, sorry.
*Please don’t stare directly into the sun, if the light hurts your eyes then it’s too bright.
BE AWARE: too much sun can cause uv damage and oxidative stress to our eyes. Just being outside is enough; you can even bring a book or laptop and relax.
Morning Sunlight For Sleep:
Did you know that the main purpose of your eyes is to tell your body what time of day it is? Your eyes do this by taking in sunlight, and blue light in the early daytime hours.
You may have heard negativity about blue light, or blocking blue light to improve sleep. It’s true, that we don’t want blue light at night, because then our body will think it’s daytime and thus not time for bed. But the opposite is also true:
Viewing the sun for 3ish minutes every morning actually wakes your body and brain up for the day. This is actually so important for quality sleep and regulating your circadian rhythm.
And for some good news. You CAN substitute blue light to give you this benefit if you happen to live in a place with little sunlight.
So to summarize: Get 3 minutes of morning sunlight through your eyes to let your brain know what time it is.
Why You Need a Dark Room:
One study found a correlation between light during sleep and nearsightedness in children. Children who sleep with a night light are more likely to develop nearsightedness. While, children who sleep in a very dark room are less likely to develop nearsightedness.
Just because you close your eyes, doesn’t mean that light can’t get through your eyelids. Our skin can actually sense the light in your room as well. So black out those windows!
Eye Exercises For Better Vision
Our muscles deteriorate as we age and it’s super important to exercise them. You have muscles both inside and outside your eyes that also need a workout. And if you’re on the younger side, doing these exercises now is only going to help you further maintain and improve your vision long term.
Looking Into The Distance:
Daily Eye Exercise Routine:
Vision therapy and eye exercises have been shown to improve focus as well as certain eye ailments.
1. View far distances: over 1/2 a mile away for 10min daily.
2. Take eye breaks: For every 90 min of close up work, let your eyes take a break to view far away objects. Best case scenario you can look out a window for 20-30min or better yet, go outside.
3. Pencil push-ups: To do a pencil push-up, hold a pencil at arm’s. Focus on the tip of the eraser. Then slowly move the pencil towards your nose. Once your vision goes double, draw it away from the eyes again. Repeat several times.
4. Practice your tracking vision: You could practice this with real life moving objects. Perhaps you focus on a bird as it flies through the sky. If you don’t have any real life objects to practice on, there are videos available you can watch for this purpose. I’ve linked an example here:
5. Figure 8: In addition to practicing your tracking vision. We want to get those muscles in the eye moving as well. Focus your eyes on a point about 10 feet away. Trace an imaginary figure 8 on the floor or wall, do this for about 30 seconds and then change directions. This exercise strengthens your eye muscles and increases their flexibility.
6. Most people have a dominant eye: If one of your eyes is weaker than the other, you can spend a few minutes a day covering up your stronger eye and just using your weaker eye to see. Over time the weaker eye will become stronger. Be aware not to do this for long periods of time, as it can have negative effects. Remember earlier when I said our eyes and our brain are connected? Especially children should not cover one eye for periods of time, as their brain and eyes are still developing.
Supplements and Vitamins That Support Vision
There are vitamins and supplements that have been studied and may assist in vision and eye health. There was one study in particular that gave participants a specific combination and saw a reduction in the progression of age-related macular degeneration among participants.
If you want to learn more about this study or find a supplement with this particular combination of vitamins, I have linked that here:
AREDS 2 Eye Vitamin & Mineral Supplement
I will go over a few of the most beneficial, well known and studied supplements for better vision below:
Vitamin A: Was everyone told that carrots were good for their eyes growing up? Well, that’s pretty much true because carrots are a rich source of vitamin A. Vitamin A is necessary for the synthesis of rhodopsin, a pigment in the retina that plays a key role in low-light vision. Other vitamin A rich foods include: Liver, sweet potatoes, spinach and kale, pumpkin, red pepper, eggs, cantaloupe and butternut squash. Shop Vitamin A
Lutein and Zeaxanthin: Both are a carotenoid pigment found in high concentrations in the retina of the eye, particularly in the macula, which is responsible for central vision. Studies have shown that higher levels of lutein and Zeaxanthin in the diet are associated with a reduced risk or even prevention of age-related macular disease. They also act as an antioxidant and help protect from damage caused by oxidative stress and harmful free radicals. Like a naturally occurring sunblock for our eyes, reducing stress caused by overexposure to UV rays. Some research suggests that lutein and Zeaxanthin supplementation may help alleviate symptoms of dry eye syndrome, a common condition characterized by insufficient tear production or poor tear quality. Both can be found in egg yolks, dark leafy greens, and many other colorful vegetables. Shop Lutein & Zeaxanthin
Marigold: Marigold (Tagetes erecta) contains lutein and zeaxanthin, two carotenoids that are important for eye health. Shop Marigold
Astaxanthin: Improves eye fatigue and blood flow to the eyes, which is vital for vision function. It is also a powerful antioxidant belonging to the carotenoid family. Additionally astaxanthin is good for skin health, and has been known to give your skin a nice tan-ish glow. Astaxanthin can be found in: yeast, salmon, trout, shrimp and crayfish. Shop Astaxanthin
Zinc: Zinc is a mineral that helps maintain the health of the retina, cell membranes, and protein structure of the eye. Adequate zinc levels are required for the conversion of retinol to retinal (the inactive and active forms of vitamin A), which is crucial for visual function. Both zinc deficiency and excess can have adverse effects on health, including eye-related symptoms such as impaired vision, poor wound healing, and increased susceptibility to infections. Shop Zinc
Bilberry: Bilberry (Vaccinium myrtillus) is often touted for its potential benefits for better vision. It contains anthocyanins, which are antioxidants that may help improve blood circulation to the eyes, protect against oxidative damage, and support overall eye health. It also seems promising in reducing inflammation of the retina. Bilberry supplements have long been believed to improve night vision, but currently this is just a theory. Early research DOES suggests that taking 60 mg of a bilberry twice daily for at least 12 months improves vision in people with glaucoma. Shop Bilberry
Eyebright: (Euphrasia officinalis) is traditionally used in herbal medicine for various eye conditions, including eye strain, conjunctivitis, and inflammation. It is believed to possess anti-inflammatory and astringent properties that may help soothe irritated eyes. It may not be safe when applied directly to the eye or topically, so do your research! Shop Eyebright
Turmeric: Turmeric (Curcuma longa) contains curcumin, a compound with anti-inflammatory and antioxidant properties. While more research is needed, some studies suggest that curcumin may have potential benefits for eye health, including protecting against age-related macular degeneration. Shop Tumeric
Ginkgo biloba: This supplement may help improve vision and protect against age-related macular degeneration and other eye disorders due to its antioxidant properties and potential to enhance blood flow to the eyes. Some research suggests that ginkgo biloba may help improve blood flow, including to the eyes. Better circulation could potentially lead to better vision by ensuring an adequate supply of oxygen and nutrients to ocular tissues. There is some evidence to suggest that ginkgo biloba may have neuroprotective effects, which could be beneficial for conditions like glaucoma. Shop Ginkgo Biloba
Castor Oil: The evidence here is pretty anitodal, and the general consensus among eye doctors is that there are SOME benefits to using castor oil for eye health, but it certainly doesn’t work miracles for prevention of eye disease. The main beneficial use of castor oil is for dry eyes. Our eyes have moisture in the form of both oil and water. The key to helping dry eyes is in supporting both. A warm compress every night can assist in oil production, as well as castor oil. Just make sure to get organic, unrefined, hexane free, cold pressed. A light layer applied to lids, lashes, and even all the way up to the eyebrows can be beneficial for dry eye, in addition to the use of Sterile saline eye drops.
If you’re not into supplementation, that’s totally ok! Focus on healthy eating and you will benefit from all these amazing vitamins and nutrients.
Foods high in nutrients like vitamin A, vitamin C, vitamin E, zinc, and omega-3 fatty acids are all going to be beneficial to your eye health. Some examples include leafy green vegetables, colorful fruits and vegetables, fish, nuts, seeds, and legumes.
Red Light For Better Vision:
A new study by UCL researchers has shown benefits of red light for eyesight. Red light at 670 nm in the morning can improve color contrast vision in individuals over 40. This will not work if you use red light in afternoon or evening, it must be early daytime. It also didn’t show to have benefit for younger individuals. Just 3 min a day in the morning, once a week will provide this benefit. If you want to give this a try, make sure that you are not looking at a light that is too bright or painful. Additionally, make sure the light is at a safe distance from your eyes.
Lifestyle and Improving Vision:
These next few things are going to be lifestyle related and I’m sure you’ve hear them a million times. Just in case you need a reminder, here you go:
- Regular Exercise: Regular physical activity can improve blood circulation, including to the eyes, which may help maintain healthy vision.
- Adequate Sleep: Getting enough quality sleep is essential for overall health, including eye health. Aim for 7-9 hours of sleep per night to allow your eyes to rest and rejuvenate.
- Avoid Smoking: Smoking is linked to an increased risk of several eye conditions, including cataracts, macular degeneration, and damage to the optic nerve.
- Reduce Stress: Chronic stress can contribute to eye strain and other vision problems. Practice stress-reduction techniques such as meditation, deep breathing exercises, yoga, or spending time in nature to promote relaxation and overall well-being. If you want to learn more about meditation, I’ve got a few articles linked here:
I hope this article has been helpful to you, on your journey to better vision. I’m proud of you for taking your eye health into your own hands!
There are so many things we can do, and NOT do to support our vision and eye health long term. If you want to learn more, I have linked the referenced scientific studies below.
And if you have any other topics you would like to learn about, please feel free to leave a comment below.
Studies for Better Vision:
Knowledge of sunlight effects on the eyes and protective behaviors in adolescents: https://pubmed.ncbi.nlm.nih.gov/10487972/
The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9424753/
Myopia and night-time lighting during sleep in children and adults: https://pubmed.ncbi.nlm.nih.gov/11453186/
Morning exposure to deep red light improves declining eyesight: https://www.sciencedaily.com/releases/2021/11/211124154118.htm
AREDS 2 Supplements for Age-Related Macular Degeneration (AMD): https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/age-related-macular-degeneration/nutritional-supplements-age-related-macular-degeneration
Eye Exercises Enhance Accuracy and Letter Recognition, but Not Reaction Time, in a Modified Rapid Serial Visual Presentation Task: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3602039/
Ginkgo Biloba Extract in Ophthalmic and Systemic Disease, With a Focus on Normal-Tension Glaucoma: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7299225/
Bilberry-containing supplements on severe dry eye disease in young and middle-aged adults: A 3-month pilot analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9892183/#:~:text=Conclusion,a%20placebo%20supplement%20are%20warranted.
Assessment of Eyebright (Euphrasia Officinalis L.) Extract Activity in Relation to Human Corneal Cells Using In Vitro Tests: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4115993/
Therapeutic potential of castor oil in managing blepharitis, meibomian gland dysfunction and dry eye: https://pubmed.ncbi.nlm.nih.gov/33037703/
