Exercises To Keep The Eyes Healthy

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CONTENTS OVERVIEW ................................................................................................................. 2 BASIC EYE EXERCISES ................................................................................................. 3 THE EXERCISES .......................................................................................................... 3 

Exercise # 1: BREATHING ......................................................................................... 3 Exercise # 2: VISION STATEMENTS ............................................................................ 4 Exercise # 3: PALMING ............................................................................................. 5 Exercise # 4: FIGURE EIGHTS ................................................................................... 5 Exercise # 5: THE HOT DOG ...................................................................................... 5 Exercise # 6: SCANNING .......................................................................................... 6 Exercise # 7: EFFORTLESS FOCUS ............................................................................. 6 Exercise # 8: NEAR AND FAR FOCUS .......................................................................... 6 Exercise # 9: EYE MASSAGE ...................................................................................... 7 Exercise # 10: ZOOMING ......................................................................................... 7 Exercise # 11: SUNNING .......................................................................................... 7 

ACUPRESSURE MASSAGE FOR THE EYES ......................................................................... 9 SELF-HELP ................................................................................................................ 10 

OVERVIEW Healthy vision has long been valued in many cultures throughout the world. Over time, specific eye exercises have been developed to help maintain the precious gift of sight. Much like any other part of the body, the eyes require exercise in order to function and perform at their best. Unfortunately, the increased use of computers, television viewing, and engagement in near work both at school and on the job has created chronic, excessive stress on individuals’ visual systems. When you consider these factors, is it any wonder that 75% of students in graduate school are nearsighted? Our eyes and bodies were not designed to withstand this ongoing stress, stress that we believe contributes to poorer vision, eye disease, and often neck and back problems as well. Eye exercises can strengthen eye muscles, help maintain flexible lenses, and help preserve sharper vision with just five to ten minutes of daily practice. All you need to do is choose a few of the eye exercises to do during each session. For those who spend hours on the computer each day, it is important take a two to three minute break each hour to do eye exercises. (“Palming” is an excellent exercise to do during each break.) The exercises below do not represent a vision therapy program. The Optometric Extension Program can help you develop an individualized vision therapy program or set you up with an evaluation. Contact them at 410.561.3791 or visit their website at http://www.oepf.org to find a qualified vision therapist near you.

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This document includes three sections: 1) Basic eye exercises 2) Acupressure eye massage instructions 3) Self-help: an overview of lifestyle considerations important to promoting health

BASIC EYE EXERCISES Exercises To Help Keep The Eyes Healthy RULES FOR SUCCESS In order to achieve your goal of improved vision, it is important that you have a good space in which to work. That space should be quiet and private and should have good lighting. GETTING READY

Integrate these essential components into your vision improvement program: BREATHE As in yoga, good breathing technique is essential to getting the most out of your exercises. As you look around your world, become aware of when you are holding your breath. Breathing regularly will bring more oxygen to your eyes and reduce stress on your vision. BLINK Remembering to blink will prevent you from staring and working too hard as you do your exercises. Blinking will also soothe and moisturize your eyes. SMILE Adding a smile to your exercises will help reduce any tension you might be holding in your eyes. So, smile through this practice and as you go through life. HAVE FUN These exercises should be something you enjoy doing rather than a task you have to get through. These practices are for you, so enjoy yourself. COMMIT As with anything you really want in life, it is important to commit yourself to your goals; in this case, to the goal of improved vision. If you don't think it’s the right time for you to make this promise to yourself to work toward improving your vision, then it might be best to delay starting this program for a little while. BELIEVE “Believe and you will conceive.” Check in with your belief systems around improving your vision and eye health. Are you supporting yourself with positive thinking? It is possible to improve your vision; make sure you believe this as you begin the program.

 

THE EXERCISES In general, each of the exercises that you chose to practice should be done for one to three minutes. For active computer users, try to take a two to three minute break from the screen every hour to do eye exercises. Choose two to three exercises to begin. (“Palming” is a good one to keep doing once per hour.)

Exercise # 1:  BREATHING The way that you breathe is integral to your overall health and is essential to the improvement of your vision. Smooth, deep breathing at an even, rhythmic pace helps us to center the attention on the inner self. Concentrate on the steady inhalation and exhalation of breath. Air is pulled all the way down to the bottom of the lungs. As air fills the lungs, they expand and the stomach pushes

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outward. With the exhalation, air is pushed slowly from the bottom of the lungs and the stomach contracts. Most people breathe very shallowly. Many of us contract our lungs, pulling our stomach in and lifting our shoulders when we inhale and then pushing our bellies out when we exhale. This is actually backwards! When we adopt the proper breathing pattern, this exercise can be very soothing. It can be done anytime, anywhere. At first it might be difficult to breathe in this way, so practice it with patience. INSTRUCTIONS for Exercise # 1:

When doing this exercise, do not wear glasses or contact lenses if possible. Sit on the floor or on a comfortable chair in a quiet room. Alternatively, you can stand in a

balanced position with your knees slightly bent. Close your eyes gently. Notice the rhythm of your breathing. Inhale deeply through the nose. Try to let your shoulders remain loose and avoid lifting

them. Lungs are like balloons; let them expand as they fill. Imagine that they fill your entire torso, all the way down to your pelvic seat.

Exhale slowly and evenly through the mouth, pushing the air out from the bottom of your lungs. Feel your stomach and chest flatten but do not squeeze the air out. Let your lungs rest at the end of your exhalation and simply allow your body to begin its next inhalation. Try not to force the next inhalation, but wait for the natural impulse to breathe.

Repeat the inhalation and the exhalation, letting a natural rhythm flow continuously. Do not overbreathe.

Concentrate all your attention on the inhalation and exhalation of air. Let thoughts simply evaporate.

Allow your eyelids to hang heavy until they gently close. Your eyes should be unfocused and the eye muscles relaxed. Let your jaw go slack. Your mouth should be slightly opened. Say the word "Duuuuuuh" in order to help your jaw drop.

Let your body move slightly to prevent muscles from becoming locked. Continue breathing consciously for three minutes. When you open your eyes, don't look at anything in particular. Let your eyes open without

refocusing so that they can momentarily receive light in the most natural and relaxed way. Practice this breathing technique as often as you wish with and without your glasses or contacts.

Exercise # 2:  VISION STATEMENTS Your attitudes and belief systems are extremely important to improving your vision. Anatomy and physiology show that the eyes are the tools of the mind. Focusing your mind in the correct way is essential for improving your vision. It is important that you begin your program by declaring your intentions about your vision. The following are some possible statements you may use.

I can improve my vision. My eyesight can get better. I can survive without my glasses. I am ready to see the world. I can see without glasses. I am now ready to see better.

These are just some examples of Vision Statements that could work for you. You can create your own or adjust these to your particular vision condition.

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Exercise # 3:  PALMING This exercise is done without any glasses or contact lenses. Palming helps to reduce stress around the eyes. When you place your palms around your eyes you are stimulating very powerful acupuncture points that help to calm the mind, relax the muscles surrounding the eyes, and bring healing energy to the eyes (through increased circulation). INSTRUCTIONS for Exercise # 3:

Remember to breathe. Take two deep breaths to begin. Sit at a flat table. Lean forward, place your elbows on the table, and close your eyes gently.

Avoid placing stress on your neck by ensuring that your elbows are at a proper angle and your arms are bearing the weight of your head.

Now, place the palm of your left hand over your left eye with your fingers on your forehead, and the hollow of your palm directly over the eye, but not touching it. Be sure there is enough room to blink. The heel of your hand rests on the cheekbones.

Then place your right hand over your right eye with the fingers crossing over the fingers of the left hand. The right palm should be placed over the eye and the heel of the hand should rest on the cheekbones in the same manner as the left.

With palming you are giving your eyes a break from the constant effort of seeing, and you can just focus on relaxing your mind and eyes simultaneously. Even though we recommend that you do this for only three minutes, palming can be done for as little or as much as you like throughout the day as a way to relax your eyes and relieve the tensions of daily life.

Exercise # 4:  FIGURE EIGHTS This exercise increases the flexibility of your eye muscles in a relaxed way. INSTRUCTIONS for Exercise # 4:

Remember to breathe. Take two deep breaths to begin. You can either stand or sit with your feet shoulder width apart and your hands at your

sides. Do not cross your hands. If you’re standing, let your knees bend slightly. Imagine a horizontal figure eight (the shape of an infinity symbol) approximately ten feet in

front of you. Allow your eyes to trace along the figure eight without moving your head. First trace in one

direction, then in the opposite direction. Always remember to continue to breathe and blink as your eyes move effortlessly along the figure eight. Be aware of any tension you might be holding in your jaw and let it release.

Exercise # 5:  THE HOT DOG This exercise improves the flexibility of the inside muscles of your eyes (called the ciliary muscles). It is important to keep these muscles flexible. INSTRUCTIONS for Exercise # 5:

Remember to breathe. Take two deep breaths to begin. You can either stand or sit with your feet shoulder width apart and your hands at your

sides. Do not cross your hands. If you’re standing, let your knees bend slightly. Focus your eyes on an object in the distance. While looking at your distant target, bring your index fingers, tips touching, about eight

inches in front of your eyes and into your line of sight. Still looking to your distant target, calmly notice a mini “hot dog” has appeared between the

tips of your fingers. Remember to continue to breathe easily and deeply. Do not be

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distracted by the spectacle of the mini hot dog and do not allow yourself to look directly at this optical illusion. Continue to focus your eyes on the distant target.

Pull the tips of your fingers apart slightly and observe the hot dog floating in the air. Now keep the hot dog for two breaths, then look directly at your fingers and watch the hot

dog disappear. Take two breaths before looking back to your distant target and finding the hot dog again. Switch back and forth for two minutes.

Exercise # 6:  SCANNING Staring is bad for your eyes because it freezes the energy and muscles, restricting the blood flow. The process of scanning is the opposite of staring. Scanning objects in your environment keeps your alive and energetic. INSTRUCTIONS for Exercise # 6:

Remember to breathe. Take two deep breaths to begin. You can stand, sit, or move around your environment. As you look at objects, let your eyes glide over them as if you were painting them with your

gaze. Continue to breathe deeply and easily. As your gaze shifts from object to object allow your eyes to move easily without staring.

Don’t forget to continue to keep breathing and blinking. Your eyes should move in a relaxed manner without any tension. Make sure to release any stress you might be holding in your mouth or jaw.

 

Exercise # 7:  EFFORTLESS FOCUS This exercise will help you to increase awareness of objects that you focus on as well as other objects in your peripheral vision. INSTRUCTIONS for Exercise # 7:

Remember to breathe. Take two deep breaths to begin. Choose a point on which to focus your attention and look at it intense effort. Then, relax

your focus and look at the point or object effortlessly. Be aware of the difference in how it feels to look at something with effort and without effort. Notice how your peripheral vision expands when you look with ease.

This effortless way of seeing should permeate your everyday seeing and allow your vision to expand rather than become increasingly narrow.

Exercise # 8:  NEAR AND FAR FOCUS This exercise helps to improve the eyes’ flexibility as they shift from distance viewing to near visual focus. INSTRUCTIONS for Exercise # 8:

Remember to breathe. Take two deep breaths to begin. You can either stand or sit with your feet shoulder width apart and your hands at your

sides. Do not cross your hands. If you’re standing, let your knees bend slightly. Hold your thumb six inches away from your eyes, directly in front of your nose. Gaze easily at your thumb and take a deep breath. Next, focus on a distant object at least

ten feet away and take a deep breath. Change your focus the every breath. Feel the change in your eye muscles as you shift your focus.

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Exercise # 9:  EYE MASSAGE Throughout China, eye exercises are done in schools, offices, and factories. By taking regular breaks for eye exercises, many people are able to avoid the need for glasses. These massage exercises are primarily concerned with relaxing the eye muscles. You will be using finger massage to stimulate what are known as "acupressure points." INSTRUCTIONS for Exercise # 9:

Remember to breathe. Take two deep breaths to begin. Sit quietly and relax, feet shoulder width apart, knees slightly bent. Close your eyes gently. When you press each point, be gentle. Don't use too much force and be sure to avoid

putting pressure on the eyeballs. Place your thumbs on the spot between eyebrows and the inside corners of your eyes and

place your other fingers on your forehead. Press your thumbs into this point for four breaths.

Use the thumb and index finger of one hand to massage the bridge of your nose. Press the point and then squeeze with an upward motion. Press and squeeze four times for four breaths.

Place your middle fingers on your cheekbones, directly below the center of each eye. Massage this point for four breaths.

Massage the point starting at your temples right below the eyebrows and level with the outside corner of your eyes. Then place your thumbs on the inside end of the eyebrows and massage. Move to the middle of the eyebrow and massage. Then massage the end of the eyebrow. Lastly, massage right below the middle of your eye.

These exercises can either be performed in order as described above or done separately. You can either dedicate a specific time to practice them or incorporate a few of them into your daily life activities.

Exercise # 10:   ZOOMING This exercise is designed to improve the flexibility of your eye muscles. INSTRUCTIONS for Exercise # 10:

Remember to breathe. Take two deep breaths to begin. Extend you arm all the way out in front of you in line with the center of your body and hold

up your thumb. As you breathe in, move your thumb slowly towards you as you continuously focus your

eyes on it. When your thumb is within three inches of your face, move your arm away and begin

again.

Exercise # 11:  SUNNING The eyes are light-sensing organs that are designed to receive and interpret light energy. Eyes need good, natural light in order to stay healthy and vibrant. Even though we have heard that the depletion of the ozone layer means that we should protect ourselves from ultra-violet radiation, it is still important to allow the eyes to receive natural sunlight at least 20 minutes per day. (Full-

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spectrum lights can be used if it is not possible to experience natural light.) This exercise is done without wearing glasses or contact lenses. INSTRUCTIONS for Exercise # 11:

Remember to breathe. Take two deep breaths to begin. Sit or stand in full sunlight or under a full spectrum light source. Close your eyes gently and keep them closed throughout the exercise. Move your head slowly from side to side so that you move from shade to full sun.

Remember to continue to breathe easily and deeply. Feel the light on your eyelids; visualize accepting the light energy.

Alternate between five breaths of Sunning and two breaths of Palming.

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ACUPRESSURE MASSAGE FOR THE EYES ACUPRESSURE EXERCISES FOR BETTER EYE HEALTH Acupuncture/acupressure is an ancient system of healing developed over thousands of years as part of the traditional medicine of China, Japan, and other countries in East Asia. The practice is rooted in the discovery of the meridian system, the channels of energy that run throughout the body. Stimulation of specific areas on the skin affects the functioning of certain organs of the body. Centuries of practical experience show that when energy is flowing smoothly throughout the body one enjoys health, while blockages in any of these energy currents results in pain and disease. MAJOR ACUPRESSURE EYE POINTS

There are a number of acupuncture/acupressure points around the eyes (around the orbits or the bones that surround the eyeballs). The points described below are some of the major local eye points. Jingming (Bl-1) Urinary Bladder Channel is located at the inner corners of the eyes beside the nose. Bladder 1 and 2 are perhaps the best two points for eye problems of all kinds including early-stage cataracts and glaucoma as well as hysteria accompanied by vision loss. They are also used for problems with conjunctivitis due to Wind Heat and Liver Heat, and can be helpful for the elderly who may suffer from blurred vision due to Deficient Jing and Blood. Zanzhu (Bl-2) Urinary Bladder Channel is located in the depressions at the inner edges of the eyebrows directly above Bl-1. See Bladder 1 for its correspondences. Yuyao is located in the hollow at the midpoint of the eyebrow. Stimulating these points will help alleviate eye problems related to worry, excessive study, and mental strain. Sizhukong (T.B. 23) Sanjiao or Triple Burner Channel is located in the depression at the outside tip of the eyebrow. Stimulating these points can help alleviate eye and facial problems, whether due to Wind invasion or the Liver Yang and Fire. Tongziliao (G.B. 1) Gall Bladder Channel is located in cavities on the outside corners of the eye sockets. Stimulating these points can help if you suffer from conjunctivitis; red sore eyes; photophobia; dry, itchy eyes; early-stage cataracts; or blurred vision. They can also be helpful if you suffer from lateral headaches. Qiuhou is located midway between GB-1 and St-1 (see below) along the orbit of the eyes. Chengqi (St.1) is located directly blow the pupil on the infraorbital ridge bone. These points are the main points for all eye problems, including those due to Wind Cold, Wind Heat and Hyperactive Liver Yang.

Instructions for performing self-acupressure for eye health: GENTLY massage each acupuncture point around the orbit of the eye, starting with BL-1 and moving up and outward. Each point should be massaged for approximately 5-10 seconds. You can massage both eyes at the same time. You can do this massage as often as you like over the course of the day. You may find that some points are more sensitive than others.

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Keep BREATHING as you massage. Deep breathing helps the cells of your eyes receive the oxygen they need for healing. Practice long, slow abdominal breathing while massaging the acupressure points. CAUTION: If you are pregnant, consult a trained acupuncturist before treating yourself. Do not massage on an area if it has a scar, burn or infection.

SELF-HELP Since we consider most eye conditions to be a reflection of the health of the whole body, lifestyle choices and diet can play a major factor in attaining and maintaining good vision. Below are some recommendations: The Vision Diet Follow this diet as recommended in Natural Eye Care, co-authored by Marc Grossman, O.D., L.Ac. Studies show that patients can reduce their eye pressure (called intraocular pressure) by five to seven millimeters with an improved diet and supplement program. In general, a diet high in beta-carotene, vitamins C and E, and sulfur-bearing amino acids is recommended. Foods containing those nutrients include garlic, onions, beans, spinach, celery, turnips, yellow and orange vegetables, green leafy vegetables, seaweed, apples, oranges, and tomatoes. Daily Juicing Consume a minimum of one pint per day of organic fruits and vegetables if possible. Take up to two to eight pints of juice per day for healing. The vegetables used should be mostly greens. Drink lots of water Consume eight to ten glasses of purified water. Avoid carbonated, caffeinated, and alcoholic beverages that can actually dehydrate your eyes. Manage your stress Meditate, take a walk in nature, practice yoga or tai chi, engage in visualization techniques or prayer on a daily basis - or take up any activity that helps you relax. The stress in our lives can impact the health of the eyes. For example, some consider glaucoma to be a stress-related condition. Exercise daily Do at least 20 minutes of aerobic exercise daily. Walking and swimming are two excellent forms of exercise. Eye exercises A regular practice can help to bring energy and blood to the eyes, thereby helping to drain away toxins or congestion from the eyes. Eye Exercise CDs, Videos, DVD There are a variety of programs available to you in our store. See the NaturalEyeCare.com store’s CDs/DVDs/Videos Category for a complete listing. Avoid food allergens A study of 113 patients with chronic simple glaucoma showed immediate IOP increases of up to 20 millimeters when they were exposed to foods in to which they were allergic. Copyright 2016 Natural Eye Care, Inc.

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Marc R. Grossman, O.D., L.AC. How to Help Prevent Macular Damage

1. Stop smoking. This is one of the most important things you can do to prevent damage to your vision. A 2005 review of research pointed out that 13 separate studies found that there was a statistically significant tie between the habit of smoking and the development of macular degeneration. The risk in smokers was two to three times higher than in non-smokers.6

2. A 2015 study identified damage and inflammation caused by smoking to several layers of the macula: the pigmented layer, Bruch's membrane, the choroidal stroma.7

3. Additional studies in 2016 verify this finding. Learn more about research on smoking and macular degeneration: http://www.naturaleyecare.com/study.asp?s_num=430

4. Protect against blue light. Wear sunglasses (wear wraparound sunglasses especially if you have been diagnosed with AMD) that are UV resistant to protect your eyes against damage from blue light.

5. Leafy greens. Make sure your diet includes plenty of fresh, preferably organic, dark leafy greens. These vegetables are rich in carotenoids, the colored pigments that your eye needs, especially lutein and zeathanthin. Even if you don't like vegetables such as collards, kale and spinach, you can add them to soups, puree them in green drinks, juice them with other fruits and vegetables, or add them to other greens in salads. Many studies report that the nutrients found in these healthy vegetables lower the risk of developing macular degeneration.

6. Low fat diet. The Western diet, high in fats, is associated with a higher risk of macular degeneration. Researchers have found that a high fat diet gives rise to weak gut microbiota resulting in poor digestion and long-range, low-grade inflammation in the entire body. These factors appear to be the source of high rates of AMD in men who are overweight.13

7. Daily juicing. A great way to get the nutrients from leafy greens is juicing of vegetables and fruits (preferably organic). See our juicing recipe to support the health of the macula.

8. AREDS. The nutrients specified in the 2001 AREDS (which investigated vitamins C and E, beta-carotene and zinc) were found to reduce the risk of advanced AMD by about

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25%. The AREDS formula includes: 500mg vitamin C; 400 IU vitamin E, 15 mg beta-carotene, 80mg zinc, 2 mg copper.

9. AREDS2. The nutrients tested in the 2006 (which added omega-3 fatty acids, lutein and zeaxanthin to, and reduced zinc and beta-carotene in the AREDS formula), were found to further reduce the risk of advanced AMD. As a result of AREDS2 the formula was revised to: 500mg vitamin C; 400 IU vitamin E, 10mg lutein, 2mg zeaxanthin, 350mg DHA, 650mg EPA, 25mg zinc and no beta-carotene.

10. Zinc. A note for vegetarians: The AREDs studies found that zinc is necessary for a healthy macula: 11mg daily for men and 8mg daily for women. Zinc is abundant in meat and seafood. It is also abundant in nuts, grains and legumes, but not in a readily absorbable form. The body does not store zinc well, so zinc supplementation might be needed for vegetarians and vegans.14 Consult your medical provider.

11. Other nutrients Other research has determined that astaxanthin10, and meso-zeaxanthin, other potent antioxidants, are important. Vitamin C has been found to enhance the absorption of lutein.

12. Resveratrol has been found to inhibit the growth of new blood vessels in the advanced form of macular degeneration, choroidal neovascularization.16, 17

13. Omega 3 fatty acids. Many research studies have established that omega 3 fatty acids lower the risk of macular degeneration.8 Omega 3s have the ability to regulate formation of extraneous blood vessels that distort vision.9 Eating fish is a great way to increase omega 3 in your diet.

14. Omega 6 to Omega 3 Ratio. The standard western diet tends to be very high in omega 6 fatty acids, with a ratio of about 10-20:1. The Mediterranean diet has a higher proportion of omega-3; the ratio is about 4-5:1. This ratio is associated with a protective effect against the severe neovascular form of ARMD.15

15. Vitamin D3. Low levels of vitamin D3 in the body are associated with increases in macular degeneration symptoms. D3 has anti-inflammation and anti-angiogenic capacities and has the greatest benefit in patients where the genetic risk is greatest.11 Because D3 has an important role in the immune system and aging process it is important in age-related conditions such as macular degeneration where the retina suffers age-related damage.12

References 1. AREDS, Major nationwide study, by National Institutes of Health, National Eye Institute, October 2001, Archives of Ophthalmology. 2. AREDS2, Major nationwide study, by National Institutes of Health, National Eye Institute, 2006. 3. Ties between Intermediate Age-Related Macular Degeneration, Lutein and Zeaxanthin, University of WI, Departments of Opthalmology and Visual Science, et al, Archives of Opthaloogy, 2006.

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4. Massachusetts Eye and Ear/Schepens Eye Research Institute, et al, Cytochrome P450-generated metabolites derived from omega-3 fatty acids attenuate neovascularization, Ryoji Yanai, et al, Proceedings of the National Academy of Sciences, June 2014. 5. See other research on macular degeneration. 6. J. Thornton, et al, Smoking and age-related macular degeneration: a review of association, Eye, September, 2005. 7. T.D. Keenan, et al, Assessment of Proteins Associated With Complement Activation and Inflammation in Maculae of Human Donors Homozygous Risk at Chromosome 1 CFH-to-F13B, Investigative Opthalmology and Visual Science, July, 2015 8. J.P. San Giovanni, et al, American Journal of Clinical Nutrition, 2009 9. Massachusetts Eye/Ear, Schepens, Harvard Medical, et al, Cytochrome P450-generated metabolites derived from omega-3 fatty acids attenuate neovascularization, Ryoji Yanai, et al, Proceedings of the National Academy of Sciences, June 2014 10. T. Otsuka, et al, Protective effects of a dietary carotenoid, astaxanthin, against light-induced retinal damage, Journal of Pharmaceutical Science, October, 2013. 11. Association between Vitamin D status and Age-Related Macular Degeneration by Genetic Risk, 2015 12. V. Lee, et al, Vitamin D rejuvenates aging eyes by reducing inflammation, clearing amyloid beta and improving visual function, Neurobiology of Aging, October, 2012. 13. E.M. Andriessen, A.M. Wilson, et al, Gut microbiota influences pathological angiogenesis in obesity-driven choroidal neovascularization, EMBO Molecular Medicine, December, 2016. 14. A. Carneiro and J.P. Andrade, Nutritional and Lifestyle Interventions for Age-Related Macular Degeneration: A Review, Oxidative Medicine and Cellular Longevity, January, 2017. 15. T.C. Mance, D. Kovacevic, et al, The role of omega6 to omega3 ratio in development and progression of age-related macular degeneration, Collegium, Antropologicum, September, 2011. 16. Resveratrol Inhibits Hypoxia-Induced Vascular Endothelial Growth Factor Expression and Pathological Neovascularization.

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17. SIRT1 mediated inhibition of VEGF/VEGFR2 signaling by Resveratrol and its relevance to choroidal neovascularization

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Marc R. Grossman, O.D., L.AC. Eye Floaters These are the nutrients that are most important in managing eye floaters. In general, by strengthening the health of the retina and vitreous, one reduces the risk of developing new floaters. These nutrients act together synergistically to help lessen the risk of floaters. Vitamin C. Vitamin C is a powerful antioxidant that is essential for overall eye health. Since floaters are often the result of vitreous tears/detachments and/or clumping of the vitreous due to aging, vitamin C plays a role in blood and lymph circulation, waste elimination and supporting connective tissue. Vitamin C is found in high concentrations in the eyes and helps neutralize the effect of oxygenation in the ocular fluids.2,3,4 Hyaluronic acid. Hyaluronic acid (hyaluronan) is a large molecule found in the vitreous gel which it is believed contributes to its gel-like quality5 and may also support related connective tissue in the retina.6 Elsewhere in the body it is found in the gel-like fluid that lubricates joints and it is a component of the tissue healing process. As we age, the amount of hyaluronan in the body decreases. Liver Tonic. We recommend the classic Chinese liver formula xiao yao san, which contains rehmannia, milk thistle and dandelion. In Chinese medicine, the Liver “opens to the eyes” and stimulates energy and blood circulation throughout the eyes and body. Also may be helpful: Antioxidants, including lutein and zeaxanthin, both of which are essential nutrients for keeping the retina healthy. Omega-3 fatty acid, which generally helps reduce the incidence and progression of retinal conditions.

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Homeopathic floater pellets. References 1. Stolyszewski, I., Niemcunowicz-Janica, A., Pepinski, W., Spolnicka, M. Zbiec, R., et al. (2007). Vitreous humour as a potential DNA source for postmortem human identification, Fola Histochem Cytobiol, 45(2):135-6. 2. Pirie, A. (1965). A light-catalysed reaction in the aqueous humor of the eye. Nature, 205:500–501. 3. Takano, S., Ishiwata, S., Nakazawa, M., Mizugaki, M., Tamai, M. (1997). Determination of ascorbic acid in human vitreous humor by high-performance liquid chromatography with UV detection. Curr Eye Res, 16(6):589–594. 4. Eaton, J.W. (1991). Is the lens canned? Free Radic Biol Med, 11(2):207–213. 5. Brewton, R.G., Mayne, R. (1992). Mammalian vitreous humor contains networks of hyaluronan molecules: electron microscopic analysis using the hyaluronan-binding region (G1) of aggrecan and link protein. Exp Cell Res, Feb;198(2):237-49. 6. Jumper, J.M., Chang, D.F., Hoyt, C.S., Hall, J.L., Stern, R., et al. (1997). Aqueous hyaluronic acid concentration: comparison in pediatric and adult patients. Curr Eye Res, Oct;16(10):1069-71.

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Marc R. Grossman, O.D., L.AC. Glaucoma Complementary Approach Oxidative stress and free radicals may play an important role in the onset of glaucoma by causing damage to the trabecular meshwork responsible for effective outflow of the aqueous fluid, and the retinal ganglion cells.20,21 The optic nerve requires healthy circulation to the eyes and essential nutrients to maintain cell integrity and good vision. Research has shown that circulation to the optic nerve is poorer for those with glaucoma, particularly for normal or low-tension glaucoma. Glaucoma is not just a matter of normal IOP but also of keeping the optic nerve properly nourished. Antioxidants play many roles to help reduce oxidative stress and damage due to free radicals, protect the trabecular meshwork, and support healthy circulation to the optic nerve.

● Green leafy vegetables. A diet rich in green leafy vegetables is one of the most important prevention methods for glaucoma. Researchers evaluating the diets of over 100,000 health professionals over a 26 to 28 year period found that those people who included the highest levels of green leafy vegetables in their diets had a 30% lowered risk of primary open angle glaucoma than subjects with lowest levels of leafy greens in their diets. These subjects also had a 40 to 50% lower risk of developing early paracentral visual field loss.14

● Regular Exercise is tied to a lower risk of glaucoma. Exercise such as a regular brisk walk is about as helpful as using beta-blockers medication for glaucoma. A brisk 40 minute walk 5 days a week is a good target.1 Research has shown that glaucoma patients who take a brisk, 40-minute walk five days a week for three months can reduce the pressure in their eyes by approximately 2.5 millimeters - similar to the reduction seen when using beta-blockers.2

● Coleus forskolii. Researchers find that the active ingredient in coleus, forskolin, can help lower intraocular pressure and support the health of the retinal nerve ganglions and the optic nerve.16, 17.

● Antioxidants protect cells and membranes in the eye from free-radical damage. Free radicals are atoms that are lacking an electron. This makes them very unstable. In their

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attempt to become stable, they attack other cells and try to "steal" an electron. This attack harms the cells' delicate membranes, thereby making them a target for disease. Important antioxidants and antioxidant-like nutrients include vitamins: C and E and carotenoids, and nutrients alpha lipoic acid, CoQ10, and glutathione (preferably taken in a sublingual formulation). Vitamin C helps keep the trabecular meshwork from being blocked.10

● Amino acids. Important amino acids include taurine (concentrated in the eye and found in the optic nerve), glutathione (one of the most important antioxidants in the eye) and cysteine (taken as N-acetyl-cysteine). These nutrients assist the Liver in producing glutathione.

● Flavonols. Quercetin is a bioflavonoid which supports vision and the optic nerve. ● Vitamins C & E give antioxidant support. Vitamin B12 supports the nervous system and

nerve health. Vitamin B3 (niacin) may have a protective effect.18 A combination of B6, B9 and B12 helps to lower homocysteine levels that are linked to higher risk of developing glaucoma.22

● Herbs such as gingko biloba, and a combination of bilberry and maritime pine bark have been demonstrated to be helpful.

● Minerals such as magnesium may be helpful. Magnesium improves microcirculation in glaucoma patients and may protect the retinal ganglion cell against oxidative stress and cell death.

● Essential fatty acids can help reduce the chronic inflammatory processes associated with glaucoma.

● Digestion & vitamins Make sure to follow these tips for taking vitamins and maintaining good digestion. Always take vitamins with food. Digestive enzymes are stimulated when eating and aid in nutrient absorption.

● If you must take glaucoma medication, note that alpha lipoic acid has been found to help prevent the conjunctiva scarring caused by some glaucoma medications. See the research.

● Note that these drugs have been associated with causing or aggravating glaucoma. ● Pay attention to these critical prevention measures for glaucoma and other vision

conditions. What causes intraocular pressure to fluctuate? Exercise

● Exercise decreasing pressure. Researchers have found that some forms of exercise reduce intraocular pressure - both mild forms of exercise such as tai chi, walking, dancing, yoga, and pilates and more obviously vigorous exercise such as jogging and aerobics. One study looking at student runners found that eye pressure was reduced by 4 mmHg after running.1 Another concluded that including aerobic exercise in one's routine decreases intraocular pressure.2 And a third study looked at exercise under several controlled circumstances and found that the amount of pressure decrease was associated with the degree of intensity of exercise.3

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● Some yoga increases pressure Some yoga postures with a head down position increase intraocular pressure. One study looked specifically at four specific postures which were held for two minutes. Adho Mukha Svanasana (down dog), Uttanasana (forward bend), Halasana (plow), and Viparita Karani (legs-up-the-wall) all increased intraocular pressure measured at two minutes. Down dog yielded the highest increase in glaucoma patients (~11 mmHg) with a slighter greater increase in patients without glaucoma (~12mmHg). For glaucoma patients/non-glaucoma patients forward bend resulted in ~10mmHg/~8mmHg; plow resulted in ~6mmHg/~4mmHg; and legs-up-the-wall resulted in ~3mmHg/~3mmHg. The IOPs returned to the baseline measurement within sitting for two minutes.15

● Our recommendation is that if you do yoga and have a history of open-angle glaucoma where the eye pressure tends to be above normal (IOP), you either avoid these postures or do them for a shorter period of time such as 10-15 seconds. Of course always check with your eye doctor as well.

● Exercise increasing pressure. Researchers also found that eye pressure may increase due to some forms of exercise, such as doing bench presses (heavy weights), even more so if the subject inadvertently held their breath while lifting.4

● Exercise in sedentary people. Even for people who do not get sufficient exercise, walking and jogging both decrease intraocular pressure.5

References 1. Acute Dynamic Exercise Reduces Intraocular Pressure, Medicine Faculty, Ataturk U., Turkey. July 1999 2. Exercise training reduces intraocular pressure among subjects suspected of having glaucoma., Passo MS, et al, Dept. Opthalmology, Oregon Health Sciences University, Portland, Archives of Ophthalmology. 1991 Aug;109(8):1096-8 3. Correlates of acute exercise-induced ocular hypotension, Harris, et al, Indiana University School of Medicine, Invest Ophthalmol Vis Sci. 1994 Oct;35(11):3852-7. 4. Intraocular Pressure Variation During Weight Lifting, Viera GM, et al, Archives of Ophthalmology. 124 (9): 1251-54, 2006 5. Effects of mild, moderate and severe exercise on intraocular pressure of sedentary subjects, I.A. Qureshi, Rawalpindi Medical College Journal, Pakistan, Vol. 22, No. 6 , Pages 545-553, 1995 6. Monitoring intraocular pressure for 24 h, Liu, John H.K., MD, et al, U. California, British Journal Opthalmology, 2011, 95P 599-60. 7. Analysis of continuous 24-hour intraocular pressure patterns in glaucoma., Mansouri, et al, University of California, Invest. Ophthalmology Vision Science, Dec., 2012, 8050-6 8. Intraocular pressure measure on normal eyes, Pardianto G, et al, Mimbar Ilmiah Ofalmologi, Indonesia, 2005.

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9. Effect of unilateral forced nostril breathing on tonic accommodation and intraocular pressure, Chen, JC, et al, Centre for Health Research, Queensland University of Technology, Australia, Clinical Autonic Research, Dec, 2004, 396-400. 10. P.Xu, et al, Ascorbic acid modulation of iron homeostasis and lysosomal function in trabecular meshwork cells, Journal of Ocular Pharmacology and Therapeutics, March-April, 2014. 12 The Eye Diseases Prevalence Research Group, Arch Ophthalmol. 2004; Prevent Blindness. Passo, M.S. et. al., Regular exercise lowers intraocular pressure in glaucoma patients. Investigative Ophthalmology 35. In ARVO Abstracts, March 15, 1994. 13. Physical Activity (2009) & Glaucoma, National Runners' Health Study 14. J. H. Kang, W. C. Willett, et al, Association of Dietary Nitrate Intake With Primary Open-Angle Glaucoma: A Prospective Analysis From the Nurses' Health Study and Health Professionals Follow-up Study, JAMA Opthamology, January 2016. 15. Jessica V. Jasien, et al, Intraocular Pressure Rise in Subjects with and without Glaucoma during Four Common Yoga Positions, PLOS, December, 2015. 16. M. Majeed, et al, Efficacy and safety of 1% forskolin eye drops in open angle glaucoma - An open label study, Saudi Journal of Ophthalmology, July 2015. 17. B H Meyer, A A Stulting, F O Muller, H G Luus, M Badian,The effects of forskolin eye drops on intra-ocular pressure, South African medical journal, June, 1987. 18. P.A. Williams, et al,Vitamin B3 modulates mitochondrial vulnerability and prevents glaucoma in aged mice, Science, February, 2017 19. Stamlans, I., Sunairic, M.G., Cordeiro, M.F., Hommer, A., Rossetti, L., et al. (2013). Preservative-free treatment in glaucoma: who, when, and why. Eur J Ophthalmol, Jul-Aug;23(4):518-25. 20. Kumar, D.M., Agarwal. N. (2007). Oxidative stress in glaucoma: a burden of evidence. J Glaucom, May; 16(3):334-43. 21. Rokicki, W., Zalejska-Fiolka, J., Pojda-Wilczek, D., Kabiesz, A., Majewski, W. (2016). Oxidative stress in the red blood cells of patients with primary open-angle glaucoma. Clin Hemmorheol and Microcir, Jan 27;62(4):369-78. 22. Christen, W.G., Glynn, R.J., Chew, E.Y., Manson, J.E. (2007). Folic acid plus B-vitamins and age-related macular degeneration in a randomized trial in women. Invest Ophthalmol Vis Sci, 48:1152.

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Marc R. Grossman, O.D., L.AC.

Dry Eyes Complementary Approach

● Supplement with research-proven nutrients that have been found to be helpful to manage dry eyes. Important nutrients include omega-3 fatty acids, and vitamin D.5,6,7 Researchers have noted that high intakes of omega-3 fatty acids can significantly reduce dry eye syndrome symptoms,1,2 including osmolarity, tear break-up time and inflammation.3,4,10

● Dry eye homeopathic eye drops are very effective. We recommend the drops especially formulated for women and for men.

● Make sure to eat lots of green leafy vegetables. ● Avoid sugar and/or artificial sweeteners: It's thought that excess sugar in the diet

results in too much un-utilizable glucose in the eyes (more than half of all diabetics suffer from dry eye syndrome.8

● Consumption of more than 11 teaspoons of sugar a day has been linked to dry eye syndrome (a single can of soda contains approximately 9 teaspoons of sugar). Sugar is hidden throughout processed and refined foods including cereals, ketchup, and salad dressings.

● Avoid the toxic fats in commercial red meat, dairy products, fried foods, and man-made fats. These fats interfere with the proper metabolism of essential fatty acids in the body and are indirect causes of dry eye syndrome

● Probiotics. Gut issues may contribute to dry eye. Try taking a high-quality probiotic to replenish the healthy flora in your gut, particularly if you have been on antiobiotics. Gut issues are especially important if inflammation is a contributing factor.9 Leaky gut can be the source of inflammation.

● Drink 8-10 glasses of water a day. ● Avoid any foods to which you may be allergic. Try cutting out categories of foods for

a week at a time, and see how you feel, or visit an allergist for testing. Typical allergenic foods include nightshades (eggplant, peppers, tomatoes, white potatoes and cucumbers), milk, wheat, and corn (or products with corn in them).

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● Eyedrops that promise to "get the red out" may reduce circulation in the eye, limit moisture product and may make your dry eyes worse

Lifestyle for Dry Eyes

● Exercise such as a brisk daily walk is important for all eye conditions and overall health. A Japanese study concluded that an increase in the level of physical activity can be an effective intervention for the prevention of and/or treatment of dry eye disease, as well as helping alleviate other disorders.11

● Use a humidifier at home and/or at work to keep the air from drying out in the winter. ● Remember to blink, especially while working at the computer. When you work at the

computer your blink rate decreases sharply. Researchers have discovered that equally important with blinking is blinking completely. Making sure that when you blink you close the eyelids completely makes a large difference in reducing the symptoms of dry eye and computer eye syndrome.

● Check your medications for any side effects that may cause dry eyes. See some drugs that can contribute to dry eyes which include NSAIDS such as ibuprofin, synthetic penicillins, antihistamines, birth control pills, blood pressure medications, and antidepressants.

● Gently massage your upper and lower lids, a couple of times a day to stimulate the tear glands. Better yet, do this while in a warm shower.

References 1. Epitropoulous, A.T., Donnenfeld, E.D., Shah, Z.A., Holland, E.J., Gross, M., et al. (2016). Effect of Oral Re-esterified Omega-3 Nutritional Supplementation on Dry Eyes. Cornea, Sep;35(9):1185-91. 2. Miljanovic, B., Trivedi, K.A., Dana, M.R., Gilbard, J.P., Buring, J.E., et al. (2005). Relation between dietary n-3 and n-6 fatty acids and clinically diagnosed dry eye syndrome in women. Am J Clin Nutr, Oct;82(4):887-93. 3. Dry Eye Assessment and Management Study Research Group. (2018). n−3 Fatty Acid Supplementation for the Treatment of Dry Eye Disease. N Engl J Med, Apr 13. 4. Baudouin, C. (1986). Dry eye: An unexpected inflammatory disease. Arch Soc Esp Oftalmol, 76: 205-206. 5. Shetty, R. Sethu, S., Deshmukh, R., Despande, K., Ghosh, A., et al. (2016). Corneal dendritic cell density is associated with sub-basal nerve plexus features, ocular surface disease index, and serum vitamin D in evaporative dry eye disease. BioMed Res Int,2016:4369750.

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6. Denurcum, G., Karaman, E.S., Ozsutcu, M., Eliacik, M., Olmuscelik, O., et al. (2016). Dry eye assessment in patients with vitamin D deficiency. Eye Contact Lens, Sep 22. 7. Nejabat, M., Reza, S.A., Zadmehr, M., Yasemi, M., Sobhani, Z. (2017). Efficacy of green tea extract for treatment of dry eye and meibomian gland dysfunction; A double-blind randomized controlled clinical trial study. J Clin Diagn Res, Feb;11(2):NC05-NC08. 8. Masoud, R.M., Rashidi, M., Afkhami-Ardekani, M., Shoja, M.R. (2008). Prevalence of dry eye syndrome and diabetic retinopathy in type 2 diabetic patients. BMC Ophthalmol, Jun 2;8:10. 9. Ibid. Baudouin. (1986). 10. Yamaguchi, T. (2018). Inflammatory Response in Dry Eye. Invest Ophthalmol Vis Sci, 2018 Nov 1;59(14):DES192-DES199. 11. Kawashima, M., Uchino, M., Yokoi, N., Uchino, Y., Dogru, M., et al. (2014). The Association between dry eye disease and physical activity as well as sedentary behavior: Results from the Osaka study. J Ophthalmol, 2014:943786.

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Marc R. Grossman, O.D., L.AC. Cataract Nutrition Though most conventional physicians attribute lens-related problems to general aging, we believe that they are often a symptom of an underlying condition due to a metabolic imbalance. They signal that the natural processes of your body are breaking down on some level, and that the normal flow of nutrients into the eyes, and waste products out of the eyes, has been compromised. Even people preparing for cataract surgery should seek to improve their overall health before they go through this invasive procedure, as this may aid in healing times and help protect the retina.

● Diet is important. A 2011 study1 compared diets of nearly 28,000 people, and found that those who ate the most meat had the highest incidence of lens problems. This doesn't mean to stop eating meat, but it does demonstrate that a healthy diet with lots of fruit and vegetables is helpful in reducing risk.

● Fruits and vegetables. A ten year assessment of the diets of nearly 40,000 women found that those who consumed the most fruits and vegetables had a 10-15% lower risk of developing cataracts.9

● Daily juicing of fruits and vegetables (organic is best). ● Avoid nutritional deficiencies. Important nutrients include glutathione, (supported by

lipoic acid, vitamins E and C, and selenium), vitamin A, lutein, zeaxanthin, vitamin B2 (riboflavin), pantethine, folic acid, bilberry and melatonin.2

● Prevention is the best medicine. Using complementary medicine to try to address the underlying cause, along with traditional medicine to try to prevent damage on an acute basis, is the best approach to preserving vision both short and long-term.

Nutrients for the Lens

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Although the following nutrients are linked to reduced lens problems and/or reduced symptoms, other research has additionally noted that combinations of these nutrients are even more effective. For example, the combination of vitamins A, C, and antioxidants11 and the combination vitamins B1, B2, B3, C, E, and carotene in the diet significantly lessened the risk of all cataract types.12

● Cineraria, the homeopathic formulation for lens support, stimulates lymph flow in and around the eyes to remove toxins and maintain clarity.4

● Glutathione is essential for forming enzymes in eye tissue and blocking damage by free radicals.2, 5 These nutrients support levels of glutathione.

● Vitamins C & E6, 7 act as antioxidants and are essential for enzyme formation and process.

● Selenium is an essential trace element that supports antioxidants. ● Lipoic acid ● N-Acetyl-Carnosine acts as an antioxidant to support visual clarity through free-radical

capacity and maintaining lens crystallins. The ability of the natural protein L-carnosine to pass through the liquid and fatty portions of the eye helps prevent damage to DNA by UV radiation. It contains a sulphur which supports certain bonds in the lens' crystalline structure and may be able to help repair lens transparency.3

● Vitamin B2 behaves like an antioxidant and its deficiencies contribute to cataract development.

● B38 in the diet is related to metabolism, hence its use in lowering cholesterol and avoiding pellagra. It is inversely related to the development of some types of lens opacities.

● Vitamin B68 supports cell growth and help synthesize amino acids, as does folate. B6 is associated with lower risk of lens opacity.

● Vitamin B128 is needed for correct functioning of the brain and nerve cells and is also associated with lower risk of lens opacity.

● Lutein is a yellow carotenoid antioxidant protects the eye from free radical damage through its ability to block blue and UV sunlight.

● Astaxanthin also protects against free radical damage. It is ten times as powerful as beta-carotene and is able to cross the cell membrane fighting free radicals both inside and outside human lens cells. See more information on astaxanthin.

● Zeaxanthin is another powerful antioxidant. ● Zinc has some antioxidant characteristics. ● Life style

Stopping smoking is probably the most important thing you can do. Learn more about smoking and cataracts here: https://www.naturaleyecare.com/study.asp?s_num=43 Make a habit of exercise. Long term exercise, as opposed to a seasonal bout of exercise training, reduces cataract risk. For example, walking or bicycling an hour a day or a job that includes heavy manual exercise reduce cataract risk by 13%.

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References 1. Diet, vegetarianism, and cataract risk., Paul N Appleby, Naomi E Allen, and Timothy J Key, The American Journal of Clinical Nutrition, March 2011. 2. Head, K.A., Natural therapies for ocular disorders, part two: cataracts and glaucoma, Alternative Medicine Review - a Journal of Clinical Therapeutics, April, 2001. 3. J.C. Wohlhagen, OD, et al, Antioxidant eye drops provide another option for cataract patients, Healio, October, 2015 4. Stem cell study http://www.naturaleyecare.com/study.asp?s_num=423 5. Glutathione & cataract studies http://www.naturaleyecare.com/study.asp?s_num=426 6. Vitamin C & cataract study http://www.naturaleyecare.com/study.asp?s_num=220 7. Vitamin C & cataract studies http://www.naturaleyecare.com/study.asp?s_num=56 8. B vitamins & cataract study http://www.naturaleyecare.com/study.asp?s_num=221 9. W. G. Christen, et al., Fruit and vegetable intake and the risk of cataract in women, American Journal of Clinical Nutrition, June 2005. 10. Hoatian Lin, et al, Lens regeneration using endogenous stem cells with gain of visual function, Nature, March 9, 2016. 11. Sedaghat, F., Ghanavati, M., Nezhad, Hajian, P., Hajishirazi, S., Ehteshami, M., et al. (2017). Nutrient patterns and risk of cataract: a case-control study. Int J Ophthalmol, Apr 18;10(4):586–592. Leske, M.C., Chylack, L.T., Wy, S.Y. (1991). The Lens Opacities Case-Control Study. Risk factors for cataract. Arch Ophthalmol, Feb;109(2):244–51.