MAINTAIN AND IMPROVE YOUR EYESSIGHT EFFECTIVELY IN 5 STRATEGIC & 20 NATURAL WAYS
MAINTAIN AND IMPROVE
YOUR
EYESSIGHT
EFFECTIVELY IN 5 STRATEGIC &
20 NATURAL WAYS
…enjoy an excellent world of clear vision!
PREFACE
In today's fast-paced, technology-driven world, our eyes are constantly at work, processing vast amounts of visual information from screens, books, and our surroundings. Yet, many of us take our eyesight for granted, assuming that declining vision is an inevitable part of aging.
But what if you could take control of your eyesight? What if you could maintain, even improve, your vision, regardless of your age or current eye health?
This book is dedicated to empowering you with the knowledge and tools to do just that. Through a comprehensive and holistic approach, we'll explore natural remedies through personal experience, research and expert advice on eyesight maintenance and improvement. From simple eye exercises and nutrition tips to cutting-edge technologies and lifestyle hacks, we'll cover it all.
Whether you're looking to prevent age-related vision decline, alleviate eye strain, or simply optimize your visual performance, this book is your roadmap to achieving clear, healthy, and vibrant eyesight for years to come.
Finally, while this book remains the author's experience and researches with no risk(s) of adopting and usage of the natural remedies of maintaining and improving your eyesight, we recommend you to talk to your healthcare professional for proper guidance.
DISCLAIMER
Any articles, templates, or information provided in this book was born out of personal experience and thorough research of the writer only. While we strive to keep the information up to date and correct, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability, availability or otherwise with respect to the articles, templates, or related information contained in the book. Any reliance you place on such information is therefore strictly at your own risk as we strongly advise you to consult with a healthcare professional before adding any supplements to your diet as well as usage of the natural ways.
Copyright ©
January, 2025
Published by
Kayct Rainbow Enterprises
21, Obafemi Awolowo Way, Ikeja, Lagos Nigeria.
E-mail:eyessightimprove@gmail.com
FACTS ACCORDING TO WORLD HEALTH ORGANIZATION (WHO)
Blindness and vision impairment
Key facts
Globally, at least 2.2 billion people have a near or distance vision impairment. In at least 1 billion of these, vision impairment could have been prevented or is yet to be addressed. The leading causes of vision impairment and blindness at a global level are refractive errors and cataracts. It is estimated that globally only 36% of people with a distance vision impairment due to refractive error and only 17% of people with vision impairment due to cataract have received access to an appropriate intervention. Vision impairment poses an enormous global financial burden, with the annual global cost of productivity estimated to be US$ 411 billion. Vision loss can affect people of all ages; however, most people with vision impairment and blindness are over the age of 50 years.
Overview
Vision, the most dominant of our senses, plays a critical role in every facet and stage of our lives. We take vision for granted, but without vision, we struggle to learn, to walk, to read, to participate in school and to work.
Vision impairment occurs when an eye condition affects the visual system and its vision functions. Everyone, if they live long enough, will experience at least one eye condition in their lifetime that will require appropriate care.
Vision impairment has serious consequences for the individual across the life course. Many of these consequences can be mitigated by timely access to quality eye care. Eye conditions that can cause vision impairment and blindness – such as cataract or refractive error – are, for good reasons, the main focus of eye care strategies; nevertheless, the importance of eye conditions that do not typically cause vision impairment – such as dry eye or conjunctivitis – must not be overlooked. These conditions are frequently among the leading reasons for presentation to eye care services.
Causes
Globally, the leading causes of vision impairment and blindness are:
refractive errors cataract diabetic retinopathy glaucoma age-related macular degeneration.
There is substantial variation in the causes of vision impairment between and within countries according to the availability of eye care services, their affordability, and the education of the population. For example, the proportion of vision impairment attributable to unoperated cataract is higher in low- and middle-income countries. In high income countries, diseases such as glaucoma and age-related macular degeneration are more common.
Among children, congenital cataract is a leading cause of vision impairment in low-income countries, whereas in middle-income countries it is more likely to be retinopathy of prematurity.
Uncorrected refractive error remains a leading cause of vision impairment in all countries amongst children and adult populations.
Prevalence
Globally, at least 2.2 billion people have a near or distance vision impairment. In at least 1 billion – or almost half – of these cases, vision impairment could have been prevented or has yet to be addressed.
Among this 1 billion people, the main conditions causing distance vision impairment or blindness are cataract (94 million), refractive error (88.4 million), age-related macular degeneration (8 million), glaucoma (7.7 million), diabetic retinopathy (3.9 million) (1). The main condition causing near vision impairment is presbyopia (826 million) (2).
In terms of regional differences, the prevalence of distance vision impairment in low- and middle-income regions is estimated to be 4 times higher than in high-income regions (1). With regards to near vision, rates of unaddressed near vision impairment are estimated to be greater than 80% in western, eastern and central sub-Saharan Africa, while comparative rates in high-income regions of North America, Australasia, western Europe, and of Asia-Pacific are reported to be lower than 10% (2).
Population growth and ageing are expected to increase the risk that more people acquire vision impairment.
10 August 2023
Source: World Health Organization (WHO)
FACTS ACCORDING TO GOOGLE
Here are some statistics on blindness and vision impairment:
Number of people with vision impairment: In 2020, there were an estimated 1.1 billion people with vision loss globally. This includes: 43 million people who were blind 295 million people with moderate to severe visual impairment 258 million people with mild visual impairment 510 million people with near vision problems
Causes of vision impairment: The main causes of vision impairment include: Cataract Refractive error Age-related macular degeneration Glaucoma Diabetic retinopathy Presbyopia
Source: Google
Contents
PREFACE. iii
DISCLAIMER. iv
FACTS ACCORDING TO WORLD HEALTH ORGANIZATION (WHO). v
Blindness and vision impairment. v
FACTS ACCORDING TO GOOGLE. vii
PREFACE iii viii
DISCLAIMER iv. viii
FACTS ACCORDING TO WORLD HEALTH ORGANIZATION (WHO) v. viii
CHAPTER 1. 1
DIETARY REMEDIES. 1
CHAPTER 2. 5
HERBAL REMEDIES. 5
CHAPTER 3. 9
HOME REMEDIES. 9
CHAPTER 4. 14
SUPPLEMENTS. 14
CHAPTER 5. 19
THE 20 NATURAL WAYS. 19
CHAPTER 6. 22
CONCLUSION.. 22
TABLE OF CONTENTS
PREFACE iii
DISCLAIMER iv
FACTS ACCORDING TO WORLD HEALTH ORGANIZATION (WHO) v
FACTS ACCORDING TO GOOGLE vii
CHAPTER 1 DIETARY REMEDIES 1
LEAFY GREENS 1
1.1.1 Top Leafy Greens 1
1.1.2. Health Benefits of Leafy Greens 1
1.1.3. Ways to Incorporate Leafy Greens into Your Diet 2
1.2. BERRIES 2
1.2.1 Types of Berries 2
1.2.2 Health Benefits 2
1.2.3 Culinary Uses 2
1.3. OMEGA-3 RICH FOODS 3
1.3.1 Fatty Fish 3
1.3.2 Other Seafood 3
1.3.3 Nuts and Seeds 3
1.3.4 Other Foods 3
1.3.5 Benefits of Omega-3s 3
1.4. NUTS AND SEEDS 4
1.4.1 Nuts 4
1.4.2 Seeds 4
1.4.3 Benefits of Nuts and Seeds 4
1.4.4 Allergies and Precautions 4
CHAPTER 2 HERBAL REMEDIES 5
2.1. BILBERRY 5
2.1.1 Health Benefits 5
2.1.2 Culinary Uses 5
2.2. GINKGO BILOBA 5
2.2.1 Health Benefits 6
2.2.2 Traditional Uses 6
2.2.3 Precautions and Interactions 6
2.3. TURMERIC 6
2.3.1 Health Benefits 6
2.3.2 Culinary Uses 7
2.3.3 Precautions and Interactions 7
2.4. EYEBRIGHT 7
2.4.1 Health Benefits 7
2.4.2 Traditional Uses 8
2.4.3 Precautions and Interactions 8
CHAPTER 3 HOME REMEDIES 9
3.1. WARM COMPRESSES 9
3.1.1 Benefits of Warm Compresses 9
3.1.2 Uses of Warm Compresses 9
3.1.3 How to Create a Warm Compress 9
3.1.4 Precautions 9
3.2. EYE EXERCISES 10
3.2.1 Eye Exercises 10
3.2.2 Benefits of Eye Exercises 10
3.2.3 Tips and Precautions 10
3.3. GET ENOUGH SLEEP 11
3.3.1 Benefits of Adequate Sleep 11
3.3.2 How Much Sleep Do You Need? 11
3.3.3 Tips for Better Sleep 11
3.4. STAY HYDRATED 12
3.4.1 Why Hydration is Important 12
3.4.2 Tips to Stay Hydrated 12
CHAPTER 4 SUPPLEMENTS 14
4.1. OMEGA-3 FATTY ACIDS 14
4.1.1 Benefits of Omega-3 Fatty Acids 14
4.1.2 Types of Omega-3 Fatty Acids 14
4.1.3 Food Sources of Omega-3 Fatty Acids 14
4.1.4 Recommended Daily Intake 14
4.1.5 Supplements and Consultation 15
4.2. VITAMIN A 15
4.2.1 Benefits of Vitamin A 15
4.2.2 Food Sources of Vitamin A 15
4.2.3 Recommended Daily Intake 15
4.2.4 Deficiency and Toxicity 15
4.2.5 Interactions and Precautions 16
4.3. LUTEIN AND ZEAXANTHIN 16
4.3.1 Benefits of Lutein and Zeaxanthin 16
4.3.2 Food Sources of Lutein and Zeaxanthin 16
4.3.3 Recommended Daily Intake 16
4.3.4 Supplements and Precautions 16
4.4. ZINC 17
4.4.1 Food Sources of Zinc 17
4.4.2 Recommended Daily Intake of Zinc 17
4.4.3 Deficiency Symptoms 17
4.4.4 Toxicity Symptoms 17
4.4.5 Zinc Supplements 18
CHAPTER 5 THE 20 NATURAL WAYS 19
CHAPTER 6 CONCLUSION 22
CHAPTER 1DIETARY REMEDIES
LEAFY GREENS
Spinach, kale, and collard greens are rich in lutein and zeaxanthin, which protect the eyes from damage. Leafy greens are some of the most nutritious foods on the planet. Below are some of the top leafy greens and their benefits:
1.1.1 Top Leafy Greens
i. Spinach: Rich in iron, calcium, and vitamins A and K.
Kale: High in vitamins A, C, and K, as well as minerals like calcium and iron.
iii. Collard Greens: Packed with vitamins A, C, and K, and minerals like calcium
and iron.
Swiss Chard: Rich in vitamins A, C, and K, and minerals like magnesium and
iron.
v. Arugula: High in vitamins A, C, and K, and minerals like calcium and iron.
1.1.2. Health Benefits of Leafy Greens
i. Reduces Inflammation: Leafy greens contain antioxidants and other
compounds that reduce inflammation.
ii. Supports Eye Health: The high levels of lutein and zeaxanthin in leafy greens
support eye health.
iii. Promotes Bone Health: Leafy greens are rich in calcium and other minerals
that support bone health.
Supports Heart Health: The fiber, potassium, and antioxidants in leafy greens
support heart health.
v. May Reduce Cancer Risk: The antioxidants and other compounds in leafy
greens may reduce the risk of certain cancers.
1.1.3. Ways to Incorporate Leafy Greens into Your Diet
i. Salads: Add leafy greens to salads for a nutrient boost.
ii. Smoothies: Blend leafy greens into smoothies for a quick and easy way to get
our greens.
iii. Sauteed: Saute leafy greens with garlic and olive oil as a side dish.
iv. Added to Soups: Add leafy greens to soups for an extra dose of nutrients.
v. Juicing: Juice leafy greens for a concentrated dose of nutrients.
1.2. BERRIES
Blueberries, strawberries, and raspberries are rich in antioxidants and flavonoids that promote eye health.
1.2.1 Types of Berries
i. Strawberries
ii. Blueberries
iii. Raspberries
iv. Blackberries
v. Cranberries
vi. Gooseberries
vii. Elderberries
viii. Acai berries
ix. Goji berries
x. Bilberries
1.2.2 Health Benefits
i. High in antioxidants
ii. Rich in vitamins and minerals
iii. May help reduce inflammation
iv. Supports heart health
v. May help manage blood sugar
1.2.3 Culinary Uses
i. Salads
ii. Smoothies
iii. Baked goods (muffins, cakes, tarts)
iv. Jams and preserves
v. Sauces and syrups
vi. Desserts (pies, crisps, cobblers)
vii. Beverages (juice, tea, wine)
1.3. OMEGA-3 RICH FOODS
Fatty fish like salmon, tuna, and mackerel support eye health with their omega-3 fatty acids.
Here are some Omega-3 rich foods:
1.3.1 Fatty Fish
i. Salmon: One of the richest sources of Omega-3s, particularly EPA and DHA.
ii. Sardines: Small, oily fish packed with Omega-3s.
iii. Anchovies: Similar to sardines, anchovies are a rich source of Omega-3s.
iv. Mackerel: A fatty fish with high levels of Omega-3s.
v. Tuna: Some types of tuna, like bluefin and yellowfin, are rich in Omega-3s.
1.3.2 Other Seafood
i. Krill: Small crustaceans with high levels of Omega-3s.
ii. Caviar: Fish roe with high levels of Omega-3s.
iii. Oysters: Some types of oysters are rich in Omega-3s.
1.3.3 Nuts and Seeds
i. Chia Seeds: A rich source of ALA, a type of Omega-3.
ii. Flaxseeds: Similar to chia seeds, flaxseeds are a rich source of ALA.
iii. Walnuts: A rich source of ALA.
1.3.4 Other Foods
i. Grass-Fed Beef: Some grass-fed beef contains higher levels of Omega-3s.
ii. Eggs: Some eggs, particularly those from pasture-raised chickens, contain higher
levels of Omega-3s.
iii. Fortified Foods: Some foods, like yogurt and milk, may be fortified with Omega-3s.
1.3.5 Benefits of Omega-3s
i. Heart Health: Omega-3s can help lower triglycerides and reduce blood pressure.
ii. Brain Function: Omega-3s have been shown to support brain health and may
reduce symptoms of depression.
iii. Inflammation: Omega-3s have anti-inflammatory properties, which may help
reduce inflammation in the body.
CAUTION
Always choose wild-caught, sustainable seafood options when possible, and consult with a healthcare professional before making any significant changes to your diet.
1.4. NUTS AND SEEDS
Almonds, sunflower seeds, and pumpkin seeds are rich in vitamin E and zinc, which support eye health. Below are some popular types of nuts and seeds:
1.4.1 Nuts
i. Almonds: Rich in vitamin E, magnesium, and healthy fats.
ii. Walnuts: High in omega-3 fatty acids and antioxidants.
iii. Pecans: Rich in antioxidants and contain various minerals.
iv. Brazil Nuts: High in selenium, an essential mineral.
v. Cashews: Good source of magnesium, copper, and zinc.
vi. Hazelnuts: Rich in vitamin E, copper, and magnesium.
vii. Pistachios: High in vitamin B6, magnesium, and potassium.
1.4.2 Seeds
i. Chia Seeds: Rich in omega-3 fatty acids, fiber, and protein.
ii. Flaxseeds: High in omega-3 fatty acids, fiber, and protein.
iii. Sesame Seeds: Good source of calcium, vitamin E, and fiber.
iv. Pumpkin Seeds: Rich in magnesium, zinc, and protein.
v. Sunflower Seeds: High in vitamin E, selenium, and magnesium.
vi. Hemp Seeds: Good source of protein, omega-3 fatty acids, and fiber.
1.4.3 Benefits of Nuts and Seeds
i. Heart Health: Many nuts and seeds are rich in healthy fats, fiber, and antioxidants.
ii. Weight Management: Nuts and seeds are high in fiber and protein, making them a
satisfying snack.
iii. Cancer Prevention: Some nuts and seeds contain antioxidants and other
compounds that may help prevent cancer.
iv. Brain Function: Walnuts, in particular, have been shown to support brain health.
1.4.4 Allergies and Precautions
i. Tree Nut Allergies: Some people may be allergic to tree nuts like almonds, walnuts,
and pecans.
ii. Seed Allergies: Sesame seeds, in particular, can cause allergic reactions in some
individuals.
iii. Digestive Issues: Some people may experience digestive issues, such as bloating
or gas, after consuming nuts or seeds.
CAUTION
Always choose unsalted, unsweetened options and consume nuts and seeds in moderation as part of a balanced diet.
CHAPTER 2HERBAL REMEDIES
2.1. BILBERRY
Bilberries are a type of small, dark blue fruit that are closely related to blueberries and cranberries. They are native to Europe and are often found in acidic soils in heathlands and moors. Bilberries are rich in anthocyanins, bilberry extract supports eye health and reduces eye fatigue.
2.1.1 Health Benefits
i. Rich in Antioxidants: Bilberries are packed with antioxidants, including anthocyanins
and phenolic acids, which can help protect against cell damage and inflammation.
ii. Eye Health: Bilberries have been traditionally used to support eye health, particularly
for people with glaucoma, cataracts, and age-related macular degeneration.
iii. Heart Health: The anthocyanins in bilberries may help to improve cardiovascular
health by reducing inflammation and improving blood lipid profiles.
iv. Cognitive Function: Bilberries contain compounds that may help to improve
memory and cognitive function.
v. Anti-Inflammatory: Bilberries have anti-inflammatory properties, which may help to
reduce inflammation and alleviate symptoms of conditions such as arthritis.
2.1.2 Culinary Uses
i. Jams and Preserves: Bilberries make delicious jams and preserves, perfect for toast,
yogurt, or using as a filling for cakes and pastries.
ii. Baked Goods: Bilberries can be used in a variety of baked goods, such as muffins,
cakes, and scones.
iii. Smoothies and Juices: Bilberries can be added to smoothies and juices for a boost
of antioxidants and flavor.
iv. Tea: Bilberry tea can be made by infusing dried bilberries in hot water.
2.2. GINKGO BILOBA
Ginkgo Biloba, also known as the Maidenhair Tree, is one of the oldest living tree species, with a history dating back over 270 million years. It Improves blood flow to the eyes, reducing the risk of age-related macular degeneration.
2.2.1 Health Benefits
i. Improves Memory and Cognitive Function: Ginkgo Biloba is believed to improve
blood flow to the brain, enhancing memory, concentration, and cognitive function.
ii. Antioxidant Properties: Ginkgo Biloba contains antioxidants that help protect cells
from damage caused by free radicals.
iii. Neuroprotection: Ginkgo Biloba may help protect against neurodegenerative
diseases such as Alzheimer's and Parkinson's.
iv. Improves Blood Flow: Ginkgo Biloba is believed to improve blood flow to the
extremities, which may help alleviate conditions such as Raynaud's disease.
v. Anti-Inflammatory: Ginkgo Biloba has anti-inflammatory properties, which may
help reduce inflammation and alleviate symptoms of conditions such as arthritis.
2.2.2 Traditional Uses
i. Respiratory Issues: Ginkgo Biloba has been traditionally used to treat respiratory
issues such as asthma and bronchitis.
ii. Digestive Issues: Ginkgo Biloba has been used to treat digestive issues such as
diarrhea and stomach discomfort.
2.2.3 Precautions and Interactions
i. Bleeding Disorders: Ginkgo Biloba may increase the risk of bleeding in individuals
with bleeding disorders.
ii. Medication Interactions: Ginkgo Biloba may interact with certain medications,
including blood thinners and diabetes medications.
iii. Pregnancy and Breastfeeding: Ginkgo Biloba should be used with caution during
pregnancy and breastfeeding.
2.3. TURMERIC
Turmeric is a spice derived from the rhizomes of the Curcuma longa plant, native to India and Southeast Asia. Curcumin in turmeric reduces inflammation and oxidative stress, promoting eye health.
2.3.1 Health Benefits
i. Anti-Inflammatory: Turmeric contains curcumin, a powerful anti-inflammatory
compound that reduces joint pain and inflammation.
ii. Antioxidant Properties: Turmeric has antioxidant properties that protect against
cell damage, oxidative stress, and cancer.
iii. Improves Heart Health: Turmeric helps lower cholesterol levels, prevents blood
clots, and reduces blood pressure.
iv. Supports Brain Health: Turmeric may help prevent or slow down
neurodegenerative diseases like Alzheimer's and Parkinson's.
v. Aids Digestion: Turmeric has anti-inflammatory properties that may help alleviate
symptoms of IBS, ulcerative colitis, and other digestive issues.
2.3.2 Culinary Uses
i. Curries: Turmeric is a key ingredient in many Indian and Southeast Asian curries.
ii. Tea: Turmeric tea, also known as "golden milk," is a popular beverage made with
turmeric, milk, and spices.
iii. Soups: Turmeric adds flavor and nutrition to soup
iv. Roasted Vegetables: Turmeric pairs well with roasted vegetables like cauliflower,
Brussels sprouts, and sweet potatoes.
2.3.3 Precautions and Interactions
i. Bleeding Disorders: Turmeric may increase the risk of bleeding in individuals with
bleeding disorders.
ii. Medication Interactions: Turmeric may interact with certain medications, including
blood thinners, diabetes medications, and blood pressure medications.
iii. Pregnancy and Breastfeeding: Turmeric should be used with caution during
pregnancy and breastfeeding.
2.4. EYEBRIGHT
Eyebright (Euphrasia officinalis) is a flowering plant native to Europe, Western Asia, and North America. It's a popular herb in traditional medicine, particularly for eye health. It is also a herbal remedy that reduces inflammation and improves vision.
2.4.1 Health Benefits
i. Eye Health: Eyebright is traditionally used to treat eye issues like conjunctivitis,
blepharitis, and dry eyes.
ii. Anti-Inflammatory: The herb contains anti-inflammatory compounds that may help
reduce swelling and inflammation.
iii. Antimicrobial: Eyebright has antimicrobial properties that can help combat
infections.
iv. Respiratory Issues: The herb may help alleviate respiratory problems like colds,
coughs, and sinusitis.
2.4.2 Traditional Uses
i. Tea: Eyebright tea is a popular remedy for eye issues and respiratory problems.
ii. Tincture: The herb can be made into a tincture for internal use.
iii. Eye Drops: Eyebright eye drops are used to treat eye infections and inflammation.
2.4.3 Precautions and Interactions
i. Pregnancy and Breastfeeding: Consult a healthcare professional before using
eyebright during pregnancy or breastfeeding.
ii. Allergic Reactions: Some people may experience allergic reactions to eyebright.
iii. Interactions with Medications: Eyebright may interact with certain medications,
such as blood thinners and diabetes medications.
CHAPTER 3HOME REMEDIES
3.1. WARM COMPRESSES
Apply a warm compress to your eyes to reduce eye strain and promote relaxation.
3.1.1 Benefits of Warm Compresses
i. Relaxation and stress relief: Warm compresses can help relax tense muscles and
calm the mind.
ii. Pain relief: Warm compresses can help alleviate pain and discomfort caused by
inflammation, cramps, or injuries.
iii. Improved circulation: Warm compresses can help increase blood flow to the
affected area, promoting healing and reducing swelling.
iv. Reducing inflammation: Warm compresses can help reduce inflammation and
ease symptoms of conditions like arthritis.
3.1.2 Uses of Warm Compresses
i. Eye strain and dry eyes: Warm compresses can help relax the eyes and improve
tear flow.
ii. Sinus pressure and congestion: Warm compresses can help loosen mucus and
ease sinus pressure.
iii. Menstrual cramps: Warm compresses can help alleviate menstrual cramps and
discomfort.
iv. Muscle soreness and injuries: Warm compresses can help reduce muscle spasms
and promote healing.
v. Skin conditions: Warm compresses can help soothe and calm skin conditions like
acne, eczema, and rosacea.
3.1.3 How to Create a Warm Compress
i. Soak a cloth in warm water.
ii. Wring out excess water.
iii. Apply the compress to the affected area.
iv. Repeat as needed.
3.1.4 Precautions
i. Avoid extreme temperatures: Make sure the compress is not too hot or too cold.
ii. Be gentle: Avoid applying too much pressure, which can cause discomfort or injury.
iii. Consult a healthcare professional: If you have any underlying medical conditions or concerns, consult a healthcare professional before using warm compresses.
3.2. EYE EXERCISES
Roll your eyes, focus on a point, and then shift your gaze to another point to improve eye flexibility. Below are some simple and effective eye exercises to help improve vision, reduce eye strain, and promote overall eye health:
3.2.1 Eye Exercises
i. Rolling Your Eyes: Roll your eyes in a circular motion, first clockwise and then
counterclockwise. Repeat 5-10 times.
ii. Focusing Near and Far: Focus on an object near you, then suddenly shift your gaze
to an object far away. Repeat 5-10 times.
iii. Eye Stretching: Look to your left, then to your right, without moving your head.
Repeat 5-10 times.
iv. Blinking: Blink rapidly for 10-15 seconds. Repeat 3-5 times.
v. Massaging Your Eyes: Gently massage your eyes with a circular motion, starting
from the outer corner and moving inward. Repeat 3-5 times.
vi. Palming: Cover your eyes with your palms, applying gentle pressure. Hold for
5-10 seconds. Repeat 3-5 times.
3.2.2 Benefits of Eye Exercises
1. Reduces Eye Strain: Eye exercises can help alleviate eye fatigue, dryness, and
irritation.
2. Improves Vision: Regular eye exercises may help improve visual acuity, depth
perception, and peripheral vision.
3. Enhances Eye Movement: Eye exercises can improve eye movement, reducing eye
strain and fatigue.
4. Promotes Eye Health: Eye exercises may help reduce the risk of age-related
macular degeneration and other eye diseases.
3.2.3 Tips and Precautions
i. Consult an Eye Care Professional: If you have any underlying eye conditions or
concerns, consult an eye care professional before starting eye exercises.
ii. Start Slowly: Begin with short sessions (5-10 minutes) and gradually increase
duration as you become more comfortable with the exercises.
iii. Be Gentle: Avoid forcing your eyes or applying excessive pressure, which can cause
discomfort or injury.
CAUTION
Eye exercises are not a replacement for regular eye exams or medical treatment. If you experience any eye problems or concerns, consult an eye care professional for proper evaluation and care.
3.3. GET ENOUGH SLEEP
Adequate sleep helps to reduce eye strain and promote eye health. Below are some important reasons why sleep is essential for overall health and well-being:
3.3.1 Benefits of Adequate Sleep
i. Improves Cognitive Function: Sleep helps enhance concentration, memory, and
problem-solving skills.
ii. Boosts Immune System: Adequate sleep helps regulate the immune system,
reducing inflammation and infection risk.
iii. Supports Weight Management: Sleep affects hunger hormones, leading to weight
gain or loss.
iv. Enhances Mood: Sleep helps regulate emotions, reducing stress, anxiety, and
depression.
v. Improves Physical Health: Sleep is linked to lower blood pressure, reduced risk of
chronic diseases, and improved athletic performance.
3.3.2 How Much Sleep Do You Need?
i. Newborns (0-3 months) - 14-17 hours
ii. Infants (4-11 months) - 12-15 hours
iii. Toddlers (1-2 years) - 11-14 hours
iv. Preschoolers (3-5 years) - 10-13 hours
v. School-age children (6-13 years) - 9-11 hours
vi. Teenagers (14-17 years) - 8-10 hours
vii. Young adults (18-25 years) - 7-9 hours
viii. Adults (26-64 years) - 7-9 hours
ix. Older adults (65 years and over) - 7-8 hours
3.3.3 Tips for Better Sleep
i. Establish a Bedtime Routine: Develop a calming pre-sleep routine.
ii. Create a Sleep-Conducive Environment: Make your bedroom dark, quiet, and
cool.
iii. Avoid Stimulating Activities Before Bed: Limit screen time, exercise, and stimulating
conversations.
iv. Avoid Caffeine and Nicotine: Both can disrupt sleep patterns.
v. Try Relaxation Techniques: Practice techniques like deep breathing, progressive
muscle relaxation, or meditation.
CAUTION
Individual sleep needs may vary. If you're concerned about your sleep or experience persistent sleep problems, consult a healthcare professional for personalized guidance.
3.4. STAY HYDRATED
Drink plenty of water to keep your eyes moist and healthy. Staying hydrated is essential for our bodies to function properly. Below are some reasons why hydration is important and some tips to help you stay hydrated:
3.4.1 Why Hydration is Important
i. Maintains fluid balance: Hydration helps maintain the balance of fluids in our
bodies, which is necessary for proper bodily functions.
ii. Boosts energy: Even mild dehydration can cause fatigue, headaches, and difficulty
concentrating. Drinking enough water can help boost energy levels.
iii. Supports kidney function: Our kidneys need water to function properly.
Inadequate hydration can lead to kidney stones and other problems.
iv. Promotes healthy skin: Hydration helps maintain skin elasticity and texture,
reducing the appearance of wrinkles and fine lines.
v. Supports athletic performance: Proper hydration is essential for athletes and
individuals who engage in regular physical activity.
3.4.2 Tips to Stay Hydrated
i. Drink at least 8 cups (64 oz) of water per day: This is a general guideline, and
individual needs may vary.
ii. Monitor your urine output: If your urine is pale yellow or clear, you're likely
hydrated. Dark yellow or amber-colored urine can indicate dehydration.
iii. Eat hydrating foods: Include foods with high water content in your diet, such as
watermelon, cucumbers, and celery.
iv. Avoid sugary drinks: Sugary drinks can dehydrate you further, so it's best to stick
to water or low-sugar alternatives.
v. Make water more enjoyable: Add slices of lemon, lime, or cucumber to your water
to give it a refreshing taste.
vi. Use a hydration app: Download an app that tracks your water intake and sends
reminders to drink more throughout the day.
vii. Sip on herbal tea: Herbal teas can contribute to your daily hydration needs and
offer additional health benefits.
CAUTION
Staying hydrated is a long-term process, and it's essential to make it a habit. Start with small changes and gradually work your way up to develop a healthy hydration routine.
CHAPTER 4SUPPLEMENTS
4.1. OMEGA-3 FATTY ACIDS
It supports eye health and reduces inflammation.
4.1.1 Benefits of Omega-3 Fatty Acids
i. Heart Health: Omega-3s help lower triglycerides, reduce blood pressure, and prevent
blood clots.
ii. Brain Function: Omega-3s support brain health, improving cognitive function,
memory, and focus.
iii. Inflammation Reduction: Omega-3s have anti-inflammatory properties, which can
help alleviate symptoms of conditions like arthritis.
iv. Fetal Development: DHA, a type of omega-3, is essential for fetal brain and eye
development during pregnancy.
v. Mental Health: Omega-3s may help reduce symptoms of depression, anxiety, and
bipolar disorder.
4.1.2 Types of Omega-3 Fatty Acids
i. EPA (Eicosapentaenoic Acid): Found primarily in fatty fish, EPA helps reduce
inflammation.
ii. DHA (Docosahexaenoic Acid): Found in fatty fish and algae oil, DHA supports
brain and eye health.
iii. ALA (Alpha-Linolenic Acid): Found in plant-based sources like flaxseeds and
walnuts, ALA supports heart health.
4.1.3 Food Sources of Omega-3 Fatty Acids
i. Fatty Fish: Salmon, sardines, anchovies, and mackerel are rich in EPA and DHA.
ii. Nuts and Seeds: Walnuts, flaxseeds, chia seeds, and hemp seeds are rich in ALA.
iii. Fortified Foods: Some eggs, yogurt, and milk are fortified with omega-3s.
iv. Algae Oil: A vegan source of DHA, algae oil is derived from algae.
4.1.4 Recommended Daily Intake
i. Healthy Adults: 250-500 mg of combined EPA and DHA per day.
ii. Pregnant Women: 700 mg of DHA per day.
iii. Children: 50-100 mg of combined EPA and DHA per day.
4.1.5 Supplements and Consultation
i. Consult a Healthcare Professional: Before taking omega-3 supplements, especially
if you have any underlying medical conditions or take medications.
ii. Choose High-Quality Supplements: Look for supplements that are molecularly
distilled, pharmaceutical-grade, and have third-party testing.
4.2. VITAMIN A
Essential for the health of the cornea and retina.
4.2.1 Benefits of Vitamin A
i. Vision Health: Vitamin A is crucial for the health of the retina, cornea, and other eye
tissues.
ii. Immune System: Vitamin A helps support the immune system, reducing the risk of
infections and diseases.
iii. Skin Health: Vitamin A promotes healthy skin, reducing the appearance of acne,
fine lines, and wrinkles.
iv. Reproductive Health: Vitamin A is essential for reproductive health, supporting
fertility and fetal development during pregnancy.
v. Cancer Prevention: Vitamin A has been shown to have anti-cancer properties,
reducing the risk of certain types of cancer.
4.2.2 Food Sources of Vitamin A
i. Sweet Potatoes: Rich in beta-carotene, a precursor to vitamin A.
ii. Dark Leafy Greens: Spinach, kale, and collard greens are all rich in vitamin A.
iii. Squash: Pumpkins, butternut squash, and acorn squash are all good sources of
vitamin A.
iv. Liver: Beef, chicken, and fish liver are all rich in vitamin A.
v. Dairy Products: Milk, cheese, and eggs are all good sources of vitamin A.
4.2.3 Recommended Daily Intake
i. Adults: 700-900 μg (micrograms) per day.
ii. Pregnant Women: 750-770 μg per day.
iii. Children: 300-600 μg per day.
4.2.4 Deficiency and Toxicity
i. Deficiency: Vitamin A deficiency can cause night blindness, impaired immune
function, and skin problems.
ii. Toxicity: Excessive vitamin A intake can cause headaches, dizziness, and liver
damage.
4.2.5 Interactions and Precautions
i. Medications: Vitamin A can interact with certain medications, such as blood thinners
and cholesterol-lowering medications.
ii. Pregnancy and Breastfeeding: High doses of vitamin A can be toxic during
pregnancy and breastfeeding. Consult a healthcare professional before taking
supplements.
4.3. LUTEIN AND ZEAXANTHIN
Antioxidants that protect the eyes from damage.
4.3.1 Benefits of Lutein and Zeaxanthin
i. Eye Health: Lutein and zeaxanthin protect the macula, reducing the risk of age-
related macular degeneration (AMD) and cataracts.
ii. Blue Light Protection: These carotenoids help filter out blue light from digital
devices, reducing eye strain and potential long-term damage.
iii. Antioxidant Properties: Lutein and zeaxanthin have antioxidant properties,
neutralizing free radicals and reducing oxidative stress.
iv. Cognitive Function: Some studies suggest that lutein and zeaxanthin may support
cognitive function and memory.
4.3.2 Food Sources of Lutein and Zeaxanthin
i. Leafy Greens: Spinach, kale, and collard greens are rich in lutein and zeaxanthin.
ii. Eggs: Egg yolks are a good source of lutein and zeaxanthin.
iii. Corn: Corn is a rich source of zeaxanthin.
iv. Squash: Pumpkins, butternut squash, and acorn squash contain lutein and
zeaxanthin.
4.3.3 Recommended Daily Intake
i. Lutein: 10-20 mg per day.
ii. Zeaxanthin: 2-4 mg per day.
4.3.4 Supplements and Precautions
i. Consult a Healthcare Professional: Before taking lutein and zeaxanthin
supplements, especially if you have any underlying medical conditions or take
medications.
ii. Choose High-Quality Supplements: Look for supplements that are
pharmaceutical-grade, molecularly distilled, and have third-party testing.
CAUTION
Always prioritize a balanced diet and consult with a healthcare professional before adding any supplements to your regimen.
4.4. Zinc
Zinc supports immune function and eye health. Zinc is an essential mineral that plays a crucial role in various bodily functions, including: Immune system function, Wound healing, Protein synthesis, Cell division and Eye health.
4.4.1 Food Sources of Zinc
i. Oysters
ii. Red meat (beef, lamb, pork)
iii. Poultry (chicken, turkey)
iv. Seafood (crab, lobster, shrimp)
v. Fortified cereals
vi. Legumes (chickpeas, black beans, kidney beans)
vii. Nuts and seeds (pumpkin seeds, sunflower seeds, chia seeds)
4.4.2 Recommended Daily Intake of Zinc
1. Adult men: 11 mg/day
2. Adult women: 8 mg/day
3. Pregnant women: 11-12 mg/day
4. Breastfeeding women: 12-13 mg/day
4.4.3 Deficiency Symptoms
i. Impaired immune function
ii. Slow wound healing
iii. Hair loss
iv. Diarrhea
v. Loss of appetite
vi. Impaired sense of taste and smell
4.4.4 Toxicity Symptoms
i. Nausea and vomiting
ii. Diarrhea
iii. Abdominal pain
iv. Headache
v. Fatigue
4.4.5 Zinc Supplements
1. Available in various forms (tablets, capsules, lozenges)
2. Recommended for individuals with zinc deficiency or insufficiency
3. Consult with a healthcare professional before taking zinc supplements
CAUTION
Remember to maintain a balanced diet and consult with a healthcare professional if you have concerns about zinc deficiency or toxicity.
CHAPTER 5THE 20 NATURAL WAYS
Ingredients: Tomatoes, Carrot, Pineapple and Groundnut
Direction and Usage: Grind them together and drink it in the morning or at night. Take it regularly till improvement becomes visible.
Ingredients: Sweet Potatoes, Onion, Pineapple, Spinach, Cabbage and Egg
Direction and Usage: Cook the potato and the egg. Then slice the onion, the spinach, cabbage and the cooked egg to the sweet potato and eat it. Take it regularly till improvement becomes visible.
Ingredients: Almond Seeds, Carrot, Egg
Direction and Usage: Cook the egg and eat together with the other ingridients. Take it regularly till improvement becomes visible.
Ingredients: Cabbage, Onion, Tomatoes, Egg and Cryme pepper you can add salt and groundnut oil as desired
Direction and Usage: Cook small rice with the ingredients been added and eat it. Take it regularly till improvement becomes visible.
Ingredients: A day harvested (fresh) Boraginaceae, Black Seed (seed or powder), Fresh Garlic and Fresh Ginger, Cuttlefish Bone or Cuttlebone, Hot Pap
Direction and Usage: Grind all the ingredients together except the pap, spread the grinded ingredient into the air for 6 days to get dried, After the 6 days, grind it again to make it more smother. Take 1 or 2 tea spoonful with the prepared hot pap or warm water. Take it consecutively for a month or until improvement becomes visible.
Note: See the Boraginaceae leaf picture on page 33.
Ingredients: Pineapple, Carrot, Tomatoes, Onion and Egg
Direction and Usage: Blend the ingredients together and drink it. Take it regularly till improvement becomes visible.
Ingredients: Jute Leaves, Garlic, Original Honey
Direction and Usage: Separate the leaves from the stems, add garlic to it, blend the two together, and add the original honey into. Then cook it. Keep taking it every night till improvement becomes visible
a. Ingredients: Tetrapleura tetraptera, Cinnamon Stick, Christmas Melon, Locust Beans, Original Honey
Direction and Usage: Cut the soft part of the four angled tetrapleura tetraptera, add the cinnamon stick, Christmas melon and cut them into pieces, add the locust beans, grind them together and turn them to powder. Then mix the already powdered ingredients with the original honey. Take 1 or 2 tea spoonful in the morning before breakfast and also at night an hour or two before going to bed. Take it regular until improvement becomes visible. Note: See the picture of the Tetrapleura tetraptera on page 33.
Ingredients: Bitter Kola, Hot Water
Direction and Usage: Slice the bitter kola into pieces, boil a water and pour it into a plastic, pour the sliced bitter kola into the boiled hot water and cover the plastic. Allow it to steam for 10 – 15 minutes. Remove the bitter kola from the water and sieve the water with a handkerchief or a good sieve element. Pour the water into a small eye drop container. Drop 1 or 2 in the eye(s) daily. Do it morning and night, especially at night. Do it till improvement becomes visible.
Ingredients: Jute leaves
Direction and Usage: Blend it raw or cook and blend it; drink it. Take it regularly till improvement becomes visible.
Ingredients: Avocado seeds, Pap
Direction and Usage: Cut it into smaller pieces, dry and grinds it into powder form. Take one or two teaspoon added to a prepared pap. Take it regularly till improvement becomes visible.
Ingredients: Bitter kola, Boiled Water
Direction and Usage: Peel it (1 or 2), eat it and drink the water. Do it first in the morning before taking your breakfast. Breakfast can be taken after 30 minutes. Do it on one day on, one day off basis. You can do it morning and night for quick result. Take it regularly till improvement becomes visible.
Ingredients: Miracle leaves
Direction and Usage: Cook the leaves and sieve it. Allow it to get cold and pour it into a plain and flat plastic. Deep each eye on it for some seconds for 2 or 3 times and do same thing for the second eye. Do it daily for a period of time till improvement becomes visible.
Ingredients: Miracle Leaf, Moringa Seed, Ginger, Garlic and Original Honey
Direction and Usage: Boil the ingredients together, sieve it into a glass cup, add original honey and drink it as your tea. Take it regularly till improvement becomes visible.
Ingredients: Powder Ginger, Powder Garlic, Powder Turmeric and Original Honey
Direction and Usage: Add the ingredients together into a clean plastic with a cover, mix the original honey with the ingredients. Take 1 or 2 tea spoonful first thing in the morning or last thing at night. Take it regularly till improvement becomes visible.
Ingredients: Aloe-vera gel
Direction and Usage: Apply the gel into the eyes every night. Take it regularly till improvement becomes visible.
Ingredients: Onion, Orange, Tomatoes
Direction and Usage: Extract the orange juice into a cup, extract the tomatoes content and mix with the orange juice, slice a corresponding onion into the content, cover it for 15 – 20 minutes and drink it after the minutes. Do this on a regular and timely consistent basis till improvement becomes visible.
Ingredients: Lemon, Original Honey, Garlic
Direction and Usage: Cut the lemon and the garlic into pieces, pour in into a container and add corresponding original honey into it. Keep it for 2 days. Then start taking 1 or 2 tea spoonful daily till improvement becomes visible.
Ingredients: Bitter Leaves
Direction and Usage: Pour the bitter leaves into a pot and cook to extract the content. Allow it to get cold. Pour it into a plain and flat plastic. Then open each eyes into it for a minute while rolling the eye ball inside it. Do it for two times. Take it regularly till improvement becomes visible.
Ingredients: Mint Leaves
Direction and Usage: Cook and sieve it. Drink it as tea in the morning and night. Take until improvement becomes visible.
Ingredients: Goat Weed (ageratum conyzoides), Rose Water
Direction and Usage: Grind or blend the goat weed with the rose water, leave it for 2 days. After the 2 days start using it on the eye(s) by taking a drop or two of the eye(s) only at night.
CHAPTER 6CONCLUSION
In conclusion to this journey to clearer, healthier vision, remember that eyesight maintenance and improvement are lifelong pursuits. By incorporating the simple yet powerful practices outlined in this book, you've taken the first steps towards transforming your relationship with your eyes and unlocking your full visual potential.
Whether you're seeking to prevent age-related decline, alleviate eye strain, or simply optimize your visual performance, the knowledge and tools shared in these pages will empower you to take control of your eyesight and enjoy the vibrant, crystal-clear vision you deserve.
So, keep exploring, keep learning, and keep nurturing your precious gift of sight. A brighter, clearer future awaits – and with the right mindset and habits, you can see it in high definition.
Pen ultimately, as you choose any of the remedies and the 20 natural ways, while they remains natural and pose no risk(s) to your health in order to serve as sight prophylactic and maintenance, we strongly recommend you to talk to your healthcare professional.
Boraginaceae Leaf
Tetrapleura tetraptera