Eye Health 360: How to Improve Your Eyesight Naturally

Our eyes act as the vital bridge between us and the outside world, yet they may be one of the most neglected parts of the entire body. Especially in the era of screen overload, artificial lights and omnipresent toxins, we have to care for our vision health more than ever.

Because, contrary to popular belief, vision issues aren’t a problem exclusive to the older generation – they may start a lot earlier. According to the CDC, more than 12% of Americans over the age of 40 are living with some form of age-related vision decline. However, that number increases to over 46% once we reach our 80s.

These alarming numbers highlight the importance of nurturing our eyes every single day. Thankfully, there are actionable ways to support our normal eye health – including nutrition, exercises, and powerful lifestyle changes that we will explore in this article.

Understanding How Vision Works: Basics of Eye Function

To better support our normal everyday vision, we have to first understand how eyes work. Simply put, our eyes are intricate organs that act like “biological cameras.”

Light first enters the eye through the cornea, which helps bend and focus it. The iris adjusts the size of the pupil in order to regulate how much light can enter, and the lens directs the light onto the retina at the back of the eye.

The retina contains rods and cones, which are two specialized types of cells vital for our sights. Thanks to the rods, we can see in dim light, and cones help us detect precise details and colors. To form the actual image, these photoreceptor cells convert light into electrical signals, which are transported to the brain’s visual cortex via the optic nerve.

Understanding this of the eyes’ delicate components helps us appreciate the complex process of vision even more – and sheds light why so many people experience problems with their sight.

The Most Common Vision Problems

WHO states that there are at least 2.2 billion people worldwide who have a near or distance vision impairment. And in almost half of these cases, vision impairment hasn’t been addressed yet, or it could have been prevented. Unfortunately, people experience a whole range of vision problems nowadays, not just near- and farsightedness.

Here is a list of the most common eye issues that people experience throughout their lives:

Myopia (nearsightedness) – When the eyeball is too long or the cornea gets too curved, the light focuses in front of the retina, causing distant objects to appear more blurry.

Hyperopia (farsightedness) – When the eyeball is shorter than normal or the cornea is flat, the light focuses behind the retina, resulting in difficulties with close-up vision.

Astigmatism – Because of irregularly shaped cornea or lens, people can experience distorted vision at all distances.

Presbyopia – As people age, their lens can stiffen, making it more difficult to focus on near objects.

Macular degeneration – With aging, the macula responsible for straight-ahead vision can get damaged, blurring our central vision.

Cataracts – Commonly linked to getting older, cataracts are cloudy areas in the lens of our eyes that can lead to a significant decrease in vision.

Dry eye syndrome – When our eyes don’t get enough lubrication because of unstable tear production, they can become dry, irritated, and itchy.

Astenopia – Also known as eye fatigue, astenopia can occur after long hours of screen time or reading, resulting in head discomfort and occasionally blurry vision.

While some of the vision problems above are age-related or genetic, all of them can be strongly influenced by our lifestyle. Hence why we have to understand the main root causes of eye issues before we decide how to naturally support their everyday efforts.

Causes of Poor Eyesight: Lifestyle, Genetics, and Environmental Factors

According to the National Eye Institute, visual impairment and blindness in the U.S. are expected to double by 2050. These vision problems can stem from a variety of factors, which are often working in combination:

Genetics – If our parents wore glasses or experienced conditions such as glaucoma, we may inherit those risks and be more prone to vision problems. However, genetics aren’t the only factor determining the health of our eyes.

Lifestyle choices – Our daily actions and habits can dictate the expression of our genes, potentially adding to vision problems in life. Factors such as poor nutrition, prolonged screen time, and lack of activity can accelerate both eye strain and age-related vision issues.

Environmental stressors – Often overlooked, small things such as blue light from screens, pollution, exposure to UV rays, and even dry indoor air can leave our eyes feeling tired and uncomfortable.

The good news is that while we can’t control the genes we have, we can certainly take charge of our lifestyle to see a positive, natural change. Some simple ways to bring relief to tired eyes include getting morning sunlight, eating a nutrient-rich diet, and taking regular breaks from screens.

Can You Really Improve Eyesight Naturally? What Science Says

Many people struggling with vision problems wonder how to improve eyesight naturally. It’s important to note that while there are actionable steps we can take, they may not be a complete cure to our issues. In most cases, research focuses on specific superfoods and nutrients that have been shown to support normal vision health.

For example, The Age-Related Eye Disease Study (AREDS) ran from 1992 to 2001 found that high doses of antioxidants and zinc “can reduce some people’s risk of developing advanced age-related macular degeneration by about 25 percent.”

Another 2022 study looked at anthocyanins and vitamins, which can play a role in the treatment and prevention of some vision issues – like bilberry extract, which “prevented impairments in lenses and retina.” This may be due to anthocyanins, which is the key bioactive component found in many berries.

Other studies have looked at well-known compounds such as lutein and zeaxanthin, which accumulate in the retina and show powerful antioxidant properties that can help our eyes stay comfortable, even under strong light. Research has also found these compounds to support normal inflammatory response, which can contribute to our overall health.

Scientists have also looked at omega-3 fatty acids as a potential nutrient for everyday vision. Some studies suggest that omega-3 rich diets may provide long-term benefits for people dealing with dry eye syndrome and age-related macular degeneration. While many optometrists report recommending them to patients, more data and research is needed to prove the exact effects of omega-3’s on eye health.

The Role of Diet in Vision Health: Nutrients That Support Eye Function

With vision issues growing in prevalence, more and more people are looking for foods that improve eyesight and provide relief after long hours of work, focus, and screen time. The good news is that we can harness the extensive amount of modern research, choosing the most powerful compounds that support eyes.

Here are a few science-backed nutrients that may be our answer on how to improve eyesight.

Lutein

Lutein is definitely one of the most popular supplements said to promote normal vision. This carotenoid is an antioxidant recognized for its ability to support our vision as we age. Inside our bodies, this compound gathers in the retina, which is the area that helps us see fine details.

A 16-week study found that this yellow pigment supports our overall eye health in the face of daily challenges, such as glare from light. Lutein also helps manage normal inflammatory response, scavenging free radicals that affect our cellular health.

Zeaxanthin

When thinking about carotenoids for eye health, we can’t forget about zeaxanthin. It’s lutein’s partner, working together to support healthy, sharp vision and keep us focused. That being said, a 2019 study found that this compound may be an even stronger antioxidant.

Functioning as a light filter, zeaxanthin helps the eye tissues function properly as they deal with constant exposure to light. Additionally, this powerful nutrient is easily absorbed when paired with fatty acids, so olive oil or coconut oil can make it even more effective.

Astaxanthin

This keto-carotenoid is quite similar to zeaxanthin, but it’s rarely found in food, as the main source of it is marine algae. Interestingly enough, it’s one of the reasons why flamingos are pink.

For our eyes, it offers powerful antioxidant properties. A 2022 article in Science Direct stated that astaxanthin is 6,000 more potent that vitamin C. Another piece of research from 2022 found that oral supplementation of this compound may improve tear film stability and increase tear production. This is great news for those dealing with occasional discomfort after long hours of work.

Bilberry

Bilberries are rich in anthocyanins, active compounds heavily researched for their properties on eye health. In the past, these tiny berries have been used by military pilots who ate them to ensure normal vision in low light.

A 3-month study from 2023 found bilberry to support occasionally dry eyes, additionally helping to reduce the feeling of periodic eye fatigue. Furthermore, science suggests that this fruit can support normal retinal function, keeping the light-sensitive layer of eye tissue comfortable.

Goji Berry

Sticking to the topic of antioxidant-rich fruits, goji berries can provide our eyes with nutrients to help with occasional dryness, strain, and strong light. Traditionally used in East Asian cuisine, these are a great source of carotenoids that promote normal vision.

One article published by the American Academy of Optometry stated that “daily dietary supplementation with goji berry for 90 days increases plasma zeaxanthin and antioxidant levels.” This means that consuming these berries on a regular basis can help support our vision health as we age.

Maqui Berry Extract

Commonly found in South America, Maqui berries are recognized for their ability to help our eyes stay hydrated. This berry critical for eye health may be the perfect ally for those looking to refresh their occasionally dry eyes.

Studies suggest that the extract from maqui berry is highly bioavailable, meaning that our bodies absorb it easily. Another 2019 study stated that this extract may provide incredible support for normal tear fluid production, support eye comfort and help reduce occasional eye strain.

Alpha-Lipoic Acid

Also known as ALA, Alpha-Lipoic Acid is a versatile nutrient that our eyes love. It’s an antioxidant naturally produced by the body, but we can also find it in supplements and some foods such as broccoli and carrots.

Most importantly, Alpha-Lipoic Acid may help keep our eyes hydrated, supporting relief during times of occasional strain and stress. Its strong antioxidant effects have also been shown to help our eyes naturally resist harmful light wavelengths that normally get to the retina, further helping with discomfort.

Top Foods for Better Eyesight: What to Eat and What to Avoid

If you’re wondering how to improve eyesight naturally at home, it might be a good idea to look into foods that can be easily incorporated into the diet. Even just a few nutrient-packed ingredients can make a positive impact when consumed regularly.

Here are some of the top foods that provide our eyes with the right nutritional support:

Berries – Full of antioxidants and anthocyanosides, berries such as goji, maqui or bilberry, help manage normal inflammatory response, support occasionally dry eyes, and reduce occasional eye strain.

Leafy greens – Foods like spinach and kale are rich in lutein and zeaxanthin, meaning that eating these vegetables can help protect the retina from strong blue light.

Beets and carrots – These vegetables are rich in alpha-lipoic acid, which is a well-rounded antioxidant loved by our eyes, helping them stay hydrated and comfortable.

Citrus fruits – Oranges, grapefruits and other citrus fruits are packed with vitamin C, which is another great way to support normal ocular health, potentially lowering the risk for occasional blurry vision.

While we should aim to eat more of these ingredients for our eyes, we also have to stay away from some foods. Here’s a list of foods that may negatively impact our ability to see the world with clarity:

Processed foods – Foods high in refined sugars and trans fats can contribute to more inflammation and increased oxidative stress, leaving our eyes feeling vulnerable.

Excessive alcohol – Consuming too much alcohol can lead to nutrient deficiencies, and has been linked to increased the risk of age-related macular degeneration.

Avoiding these foods will help keep our eyes naturally comfortable, and decrease our risk for many health issues. However, balanced nutrition isn’t the only choice we have to promote the health of our vision.

Eye Exercises That May Improve Vision: Techniques and Routines

Apart from dietary changes, we can tap into some powerful exercises and quick techniques that give our eyes an additional boost of relaxation. These simple practices may be a game-changer for people who work long hours in front of screens or read a lot.

Palming – Gently cup your palms over your eyes for 1-2 minutes without applying much pressure. This helps relieve tension and relaxes the optic nerve during the day.

Near-far focus – Look at something close (like a pen), then at a distant object for 10 seconds each. Repeat this shift 10 times to work on your ability to focus.

Figure eight – Imagine a large figure 8, which is 10 feet away from you. Try tracing the shape for 30 seconds in one direction, and then reverse to enhance eye control and mobility.

While these eye exercises may not cure shortsightedness or replace glasses, they can help enhance our natural focus and support overall eye muscle function. The best part about them is that they can be performed anywhere, without much effort.

Managing Digital Eye Strain: Practical Tips for Screen Time Relief

Prolonged exposure to digital screens can cause “computer vision syndrome,” which results in occasional dry eyes, strain, and temporary blurred vision. After extensive screen time, it’s also common to experience headaches along with neck and shoulder pain. Fortunately, there are actionable ways to manage this eye strain, no matter our age.

Follow the 20-20-20 rule – Every 20 minutes, look 20 feet away for 20 seconds. This quick technique will give your eyes a chance to naturally relax and feel refreshed.

Adjust lightning to reduce strain – Consider blue light filters, lower your screen brightness, and avoid glare from windows to help your eyes take a bit of rest.

Position the screen accordingly – To reduce occasional eye strain and neck pain, make sure the screen is at your eye level, preferably about 20-24 inches away from your face.

Remember about blinking – Staring at the screen makes us blink about 4 times less frequently, leaving our eyes feeling dry and itchy. Make a conscious effort to blink regularly to provide quick relief and lubrication.

Limit screen time before sleep – Blue light can interfere with our natural melatonin production, making it more difficult to fall asleep.

These practical ways to reduce eye strain from screen time can be easily incorporated into our everyday routine, making them perfect even for the busiest people. But apart from managing screen time, we have other tools at our disposal to promote the vitality of our eyes.

The Power of Lifestyle Changes: Sleep, Hydration, and Stress Management

Healthy vision doesn’t exist in isolation – in fact, it’s intimately connected to our overall health and lifestyle choices. This means that what we do today, can have a profound impact on our future sight.

Sleep is a crucial component to let our eyes rest, repair, and replenish. As read in the Sleep Education magazine, “not getting enough sleep can lead to having dry, itchy, or bloodshot eyes.” Lack of adequate sleep can also manifest as lowered tear production and lack of focus. Hence why we should aim to sleep for 7-8 hours to let our eyes get proper rest.

Another major lifestyle component we have to be aware of is hydration. Our eyes rely on moisture for clarity, protection, and comfort. On the contrary, dehydration may lead to occasional dryness, irritation, and poor tear quality. Drinking enough water – at least 2-2,5 liters per day – ensures our body has enough hydration to maintain normal eye function.

Often overlooked, stress can also impact the way our eyes work on a daily basis. Under continuous stress, elevated cortisol levels negatively impact the eye due to nervous system imbalance. This can trigger vision disturbances and periodical blurriness, further making us lose natural focus. Practices such as meditation and time in nature are great ways to relax not just the mind – but also our eyes.

Protecting Your Eyes Daily: Sunlight, Blue Light, and Environmental Hazards

Our eyes are working 24/7, constantly being exposed to elements that either nourish or harm them. That’s why protecting our normal vision isn’t a one-time effort – instead, it should be a continuous habit to ensure more clarity and comfort every single day.

Here are some proven ways to nurture our eyes in the face of daily challenges:

UV protection – Just like our skin, the eyes are also prone to long hours of UV radiation. Prolonged sun exposure can lead to increased risks of blurry vision, age-related discomfort, and even conditions such as cataracts. Wearing 100% UVA/UVB-blocking sunglasses, or even broad-brimmed hats are great ways to let our eyes stay comfortable.

Blue light awareness – Digital screens produce blue light, which is known to disrupt our sleep and contribute to periodic eye strain. Turning the night mode during the evening, wearing blue-light blocking glasses and following the 20-20-20 rule can help avoid eye issues.

Proper hygiene – When wearing contacts or makeup, it’s important to follow strict hygiene. Avoid rubbing your eyes with dirty hands, as this may increase the risk for bacterial infections.

Safety from environmental stressors – Outdoor irritants such as dust, wind, and pollution can potentially dry and inflame the eyes. On windy days, it’s a good idea to wear protective eyewear, such as wraparound sunglasses. Additionally, if you live in a dry, windy, or polluted area, you may want to use lubricating drops to avoid occasional fatigue.

These tips for daily eye protection prove that caring for our vision doesn’t have to be difficult. Taking small, but proactive steps can ensure that we enjoy normal eye health for longer, getting more out of each day.

Natural Supplements for Vision: What Works and What Doesn’t

WIth vision issues becoming more common due to screen overload, environmental stress, and the aging of our population, people are looking for reliable, science-backed solutions. When looking for a trusted vision health formula, it’s important to take a few factors into account:

High quality ingredients – The ingredients inside your vision formula should come from the best possible sources, ensuring proper absorption and optimal effects. To check whether a supplement contains quality nutrients, look for patented ingredients and science-backed doses.

Wide range of support – When looking for a reliable eye health supplement, it’s worth paying attention to the variety of ingredients and their potential effects. If you can find a multi-purpose formula, you increase your chances of experiencing all the effects as soon as possible.

Extensive research – Only consider vision supplements that are backed by scientific research and independent studies that prove the company’s claims. If shopping online, always look for citations and sources of data.

Truth be told, finding the right supplement for normal eye health can be a challenge. Spending hours to find a formula with the right ingredients, doses, and research behind it can seem impossible, especially when you want something cost-effective.

Which is why we worked with one of the best FDA-registered lab facilities in the USA

for 8 months, creating a unique formula to support healthy vision and resilient eyes.

Our exclusive Restore Vision supplement has been specifically designed to nourish your eyes everyday, harnessing the power of science-backed nutrients. By supporting your eye’s natural functions and overall vitality, this combination frees you from worry, making sure you capture each valuable moment of your life.

The unique blend of carotenoids, berries, and alpha-lipoic acid works to support your eye health as you deal with everyday stressors, and promotes comfort along with supporting clear, focused vision.

Restore vision supports sharp, vibrant vision thanks to 7 multi-purpose ingredients that support eye health in the face of daily challenges, fatigue and the occasional feelings of discomfort.

When to Seek Professional Help: Recognizing Serious Vision Issues

While many vision issues can be managed naturally, it’s important to never neglect lasting or severe problems with our sight. Knowing when to seek help from an eye health professional can make all the difference between reversible strain and long-lasting damage.

Promptly seek help if you experience any of these symptoms:

Sudden loss of vision in one or both eyes

Flashes of light or a sudden appearance of floaters (possible sign of retinal detachment)

Severe eye pain or redness

Double vision, frequent headaches, and dizziness linked to vision issues

Difficulty focusing and persistent blurry vision even when feeling rested

Diabetes and high blood pressure, which can have an impact on normal retinal health (schedule regular check-ups)

Even if you don’t experience any of these serious vision issues, regular eye health exams are a good idea. By frequently screening our eyes, we lower the risk for sudden cataracts, glaucoma, and age-related macular disease. When it comes to our sight and potential problems, regular screenings can help preserve our eyes and protect them from conditions that may progress without symptoms.

Creating a Long-Term Eye Care Plan: Habits for Lifelong Vision Health

Taking care of our vision isn’t about shortcuts and quick fixes – it’s about constant work and making positive changes in the right direction. Just like brushing our teeth, maintaining our normal eye health should become a part of our routine.

These are the biggest lessons to create a sustainable, long-term plan for your eyesight:

Feed your eyes with nutrients – Prioritize nutrient-rich foods such as berries and fruits, which are full of antioxidants, vitamins, and carotenoids.

Take regular breaks from screens – Allow your eyes to take rest and protect them from occasional fatigue with quick exercises like palming and the 20-20-20 rule.

Get enough sleep and stay hydrated – Set the foundation by supporting your entire body with enough regeneration and hydration, which will benefit your eyes as well.

Make the effort to protect your eyes from stress – Remember about sunglasses, avoiding dust and dry air, and reducing blue light exposure when possible.

Schedule annual eye exams to stay cautious – Stay informed about your vision health thanks to regular testing, because early detection is the key to our wellness.

Remember that consistency is the best way to achieve all of our health goals. Small, yet mindful actions can help preserve our vision for decades, ensuring we stay present in the moments that matter the most.

Frequently Asked Questions

Is it possible to naturally improve eyesight?

There are actionable ways to support normal vision health such as supplementing carotenoids, consuming antioxidant-rich berries, and performing exercises to let our eyes and muscles relax. While they may not be able to reverse vision issues or replace glasses, they can greatly benefit our natural sight in the long run.

What is the 20 20 20 rule for eyes?

This rule relies on looking 20 feet away for 20 seconds, and repeating the process every 20 minutes. It is said to relax our eyes, helping us reset our vision and achieve quick relief from periodic discomfort often caused by prolonged work and excess screen time.

Which fruit is good for your eyes?

Berries are known to contain anthocyanosides, an antioxidant with anti-inflammatory properties. Not only that, fruits such as goji berry or bilberry can help support occasionally dry eyes and reduce the feeling of eye fatigue.

How can I reset my eyes fast?

One great way to reset eyes that feel tired is through palming. This simple technique is based on gently covering your eyes with both palms, while keeping the eyes open. Slightly covering the eyes like this allows them to relax and reset after a lot of overwhelm and heavy focus.

Resources

VEHSS Modeled Estimates for Age-Related Macular Degeneration (AMD)

Blindness and vision impairment

Visual impairment, blindness cases in U.S. expected to double by 2050

Age-Related Eye Disease Study

Review of Evidence for the Usage of Antioxidants for Eye Aging

Omega-3 Fatty Acids and Eye Health

The Effect of Lutein on Eye and Extra-Eye Health

Clinical Effects of Dietary Supplementation of Lutein with High Bio-Accessibility on Macular Pigment Optical Density and Contrast Sensitivity

Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration-Neurodegenerative Disease

A Mechanistic Review of β-Carotene, Lutein, and Zeaxanthin in Eye Health and Disease

Zeaxanthin: Metabolism, Properties, and Antioxidant Protection of Eyes, Heart, Liver, and Skin

Astaxanthin

The effect of astaxanthin on inflammation in hyperosmolarity of experimental dry eye model in vitro and in vivo

Anthocyanins: A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases

Bilberry-containing supplements on severe dry eye disease in young and middle-aged adults: A 3-month pilot analysis

Goji Berry Intake Increases Macular Pigment Optical Density in Healthy Adults: A Randomized Pilot Trial

Goji Berry Effects on Macular Characteristics and Plasma Antioxidant Levels

Effect of maqui-berry extract in dry eye disease – A clinical and molecular analysis

Bioavailability Study of Maqui Berry Extract in Healthy Subjects

Effects of MaquiBright® on improving eye dryness and fatigue in humans: A randomized, double-blind, placebo-controlled trial

Alcohol Consumption and the 15-year Cumulative Incidence of Age-Related Macular Degeneration (AMD)

Computer vision syndrome

Children and Screen Time

How lack of sleep affects your eyesight

Mental stress as consequence and cause of vision loss