Eye health is something that hits close to home for me. A few years ago, my mother was diagnosed with glaucoma, a silent eye disease that can lead to irreversible blindness without any warning signs. In her case, aging and excessive pressure on the optic nerve ultimately cost her the sight in one eye. However, proactive steps like pressure-reducing drops, surgery, and tailored eye-care strategies can help preserve remaining vision and prevent further decline. This experience taught our family that scheduling a comprehensive eye exam at least once a year is an essential preventative health measure. Holistic eye care focuses on health from the inside out. As with other holistic wellness practices, eye care can be influenced by targeted nutritional support, stress management, and environmental and lifestyle practices.
Food as Medicine
Certain foods are thought of as “functional foods” because they have properties such as acting as a filter and shield for the eyes. For example, carotenoids directly deposit into the macula, which is responsible for the sharpness and centering of vision. Carotenoids are found in dark leafy greens like spinach, kale, and Swiss chard, egg yolks, and orange bell peppers. Additionally, carotenoids are fat-soluble, meaning their nutrients are better absorbed when they’re paired with a fat, like sauteing greens in extra virgin olive oil.
Another powerful compound comes in the form of anthocyanins. They are antioxidants and are thought to protectt cells from oxidative stress. Anthocyanins help improve night vision and strengthen the network of blood vessels that the eyes rely on. Foods such as berries, radish, eggplant, cherries, and other deeply colored fruits carry these anti-inflammatory compounds. There are also plenty of other common nutrients that provide a protective benefit. Vitamins C and E are also antioxidants and help protect the eyes from oxidative stress. They are in foods such as citrus fruits, sunflower seeds, and almonds. Omega-3 Fatty Acids are critical for retinal function and for preventing tears in the film of the eyes. They can be found in wild-caught salmon, sablefish, sardines, and high-quality algae oils. Complementary phytomedicines can be used for additional support and include saffron, bilberry, and ginkgo biloba. These botanicals can improve visual acuity, blood flow to the optic nerve, and the regeneration of pigments.
Stress Management
Because of our modern screen habits, there is increased strain on the ciliary muscles in the eyes. A good exercise practice for the eyes is the “20-20-20 method”. In prolonged periods screen time, every 20 minutes one should look at an object that is 20 feet away, for at least 20 seconds. This allows for a reset of the focal length and helps reduce fatigue. Another technique to use is palming. Rub the palms together to generate heat and then gently cup the palms over closed eyes and breath deeply for 2 minutes. This is thought to help soothe the optic nerve. Finally, remember to blink every few seconds while looking at screens. We tend to blink less when staring at devices, which can cause dry eyes. Stress also directly impacts vision. High cortisol levels can increase intraocular pressure and lead to serious consequences. Incorporating daily mindfulness techniques such as deep breathing or yoga can help reduce inflammation and improve ocular blood flow.
Environmental/Lifestyle Factors
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Hydration: The jelly-like substance that fills your eyes is known as the vitreous humor. It is about 80% of your eye’s volume and is made up of about 99% water. Chronic dehydration can lead to floaters and dry eyes. The recommendation for fluid intake varies from person to person, but a typical rule of thumb is to consume at least half of your body weight in ounces as a baseline. For example, if you weigh 150 lbs., your recommended intake is about 75 ounces, or about 9cups of water, depending on your activity level.
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Sleep: Sleep is another factor for eye care. During deep sleep, eyes replenish their moisture reserves and eliminate cellular waste. Ideally, aim for 7-9 hours of quality rest per day.
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UV Exposure: Chronic UV exposure can accelerate the development of cataracts, degrade the cornea, and contribute to macular degeneration. Sunglasses that block out 100 % of UVA and UVB rays are necessary to prevent damage. Wrap-around sunglasses are ideal because they prevent stray sunlight from coming through the sides.
The holistic approach to caring for our vision includes a combination of many preventative measures. Watching my mom navigate her journey with Glaucoma has taught me that protecting our sight requires proactive care. Scheduling regular comprehensive eye exams, practicing daily stress-reducing strategies, wearing proper UV shielding, and incorporating a diet that is rich in supportive botanicals, antioxidants, and nutrient-dense foods actively protect our sight and long-term health.
Magdelene Plonka is one of the personal chefs in our Chicago branch of Friend that cooks. She has a degree in Holistic Nutrition and is passionate about her journey towards better nutrition, not only for her clients, but for herself and her family as well.