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Is it possible to improve eye health and vision naturally
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How to Improve Eyesight Naturally

Katie WellsMar 6, 2020Updated: Nov 8, 2022
Dr Scott Sorries Medical Advisor Wellness Mama
Medically reviewed by Dr. Scott Soerries, MD
Reading Time: 5 min

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Wellness Mama » Blog » Health » How to Improve Eyesight Naturally
Table of Contents[Hide][Show]
  • Are Glasses Prescribed Unnecessarily?
  • What Causes Poor Eyesight?
  • How Our Eyes Get Strained
  • How to Do Eye Relaxation Exercises
  • How to Eat for Eye Health
  • Resources I Found Helpful
  • The Bottom Line of Eye Health

Do you wish you had 20/20 vision? I have yet to meet anyone who wears prescription glasses or contacts and doesn’t wish they didn’t need them!

Turns out, you might be able to improve your eyesight without needing to revert to contact lenses or other eyewear.

Sadly, many people who wear glasses or contacts will need stronger prescriptions as vision slowly declines. But does it have to be this way?

While some eye health professionals insist that it is impossible to improve eyesight naturally, other experts believe that certain foods and practices can help you see better. Here’s what we know so far.

Are Glasses Prescribed Unnecessarily?

When my daughter was around four years old, she was diagnosed with mild vision problems.

She was devastated at the idea of wearing glasses, so I decided to research alternatives to see if any of them were legitimate. While I found a lot of conflicting information, I thought some of the methods were at least worth a try, and they certainly would not cause any harm.

One surprising piece of information I found was that glasses are often overprescribed to young children. One study found that nearly 20% of screened preschool children were prescribed glasses, while those screened by pediatric ophthalmologists recommended them to less than 2% of the kids. That’s a lot of young children wearing glasses unnecessarily!

After consulting with an eye specialist and determining that her vision did not appear to be getting worse without glasses, we decided to follow an eye relaxation and exercise program for a trial period to see if it would help her. Her vision (and her slight strabismus) improved, giving me hope that these natural methods were working.

What Causes Poor Eyesight?

Nearly a century ago, a breakthrough eye doctor named Dr. Bates believed that glasses and contacts only made vision problems worse. He founded the Bates Method, an alternative therapy that relied on eye exercises and relaxation. His theory was based on the idea that the muscles surrounding the eye can become unbalanced, causing strain that leads to vision problems.

However, many modern ophthalmologists argue with this idea, saying that it is the rods and cones in the eye that determine vision problems and that muscle tightness does not affect vision.

So what’s the bottom line? The truth is probably somewhere in the middle. While eye exercises might not help everyone with vision problems, there is new evidence that relaxation practices can help reduce eye strain due to increased electronic and screen use.

How Our Eyes Get Strained

In our modern lifestyle, we really put our eyes to work in unnatural ways. Here are a few things that can strain our eyes.

  • Reading for long periods, especially small print.
  • Use of dim or artificial light (or not enough exposure to natural light!)
  • Spending a disproportionate amount of time looking at close-up print/screens/pictures compared to things at a distance.

It seems that these strain-related factors also contribute to poor eyesight. In countries like Japan, Singapore, and China, there is a high rate of vision problems in children. It is probably no coincidence that they also have a more intensive education system that focuses on reading small words at an early age. This leads to spending more time indoors studying with artificial light, rather than outside in natural light, which research suggests is important for protecting eyesight.

Researchers believe that the problem is environmental, not genetic. When people from these same ethnic groups moved to places like Australia or the US, their risk of vision problems decreased.

To help combat this widespread problem, scientists recommend taking ample time for breaks, as well as spending more time in natural light. While more research is needed to prove this, there is also speculation that countries that promote stretching and relaxation in elementary schools have lower rates of vision problems.

How to Do Eye Relaxation Exercises

Holistic eye doctors often suggest exercises to help strengthen and relax eye muscles to improve eyesight naturally and gradually.

So, how do you know if you’re relaxing your eyes properly?

We found a practitioner that suggested these relaxation exercises for our daughter to perform every day before school:

  • Rub your hands together for a few seconds to warm them, then loosely place your hands over your eyes for 10-20 seconds.
  • Stand with feet shoulder-width apart. Rotate the upper body while swinging arms side to side, keeping hips stationary.
  • Massage your temples and the back of your neck to loosen muscles.
  • Trace a sideways figure eight with your eyeball while looking at a wall.
  • Roll the eyes in circles in each direction.
  • Place the eraser of a pencil on the nose, point the pencil at an object across the room and trace the object with the point of the pencil while keeping the eyes on the tip of the pencil.

Here are a few other exercises she can do at any time of day:

  • Hold a pencil at arm’s length and focus on the eraser. Slowly bring it closer to the eyes until it is about 6 inches from the eyes, then slowly bring it back out to arm’s length. Keep the focus on the eraser the entire time. Repeat 6-12 times per day.
  • Wear an eye patch on your better eye for about an hour a day to encourage the bad eye to communicate with the brain more effectively.

Though these exercises are not a replacement for modern eye care, they have helped our daughter to slowly fix her poor vision without the need for increasingly strong eyeglasses.

We also had our daughter wear blue-blocking anti-fatigue glasses any time she was looking at a screen to help reduce eye fatigue and strain. I now wear these any time I use a computer as well to help avoid any eye problems as I age.

How to Eat for Eye Health

Your diet plays a big role in eye health as well. Just like certain nutrients can support dental health, some particular vitamins and minerals naturally support the eyes.

Here are a few great nutrients that increase eye health:

  • Omega-3 fatty acids. Fatty fish and fish oil are great sources.
  • Vitamin A. Think orange foods, like carrots and sweet potatoes.
  • Lutein. Leafy greens, like kale and spinach, are best.
  • Vitamin C. Get lots of hearty veggies like cauliflower, broccoli or even sweet yellow peppers to get a good dose. You can also supplement with vitamin C.

Resources I Found Helpful

For further reading, I recommend the books The Bates Method for Better Eyesight Without Glasses and Relearning to See.

We also used these videos to help correct my daughter’s strabismus in the beginning and teach her how to move her eyes correctly.

The Bottom Line of Eye Health

Our modern lifestyle contributes to a more rapid decline in eye health than nature intended. Factors like an increase in artificial light, TVs and computer screens, reducing stress, and a poor diet may all contribute to a decline in eye health.

Keep in mind that while reducing eye strain is great for your overall comfort, it might not always fix your vision problems. If you suffer from certain eye diseases like myopia (nearsightedness), hyperopia (farsightedness), severe vision loss or eye damage, cataracts, or macular degeneration, you’ll probably need glasses or contacts to correct the problem.

I am not a doctor and you should always do your research to see what works best for you. Visit an optometrist to receive regular eye exams and checkups to evaluate your eye health, and to see what they recommend for vision therapy.

This article was medically reviewed by Dr. Scott Soerries, MD, Family Physician and Medical Director of SteadyMD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

Do you or your children wear glasses? Ever tried anything other than the conventional methods to improve your eyesight?

Sources
  1. Barnes, J. (2011). Improve Your Eyesight: A Guide to the Bates Method for Better Eyesight Without Glasses. Souvenir Press Ltd.
  2. CHEN, Y. S., & YANG, L. H. (2007). The Classroom Illumination’s Influence to Students’ Eyesight [J]. Medicine Healthcare Apparatus, 8.
  3. Donahue, S. P. (2004). How often are spectacles prescribed to “normal” preschool children?. Journal of American Association for Pediatric Ophthalmology and Strabismus, 8(3), 224-229.
  4. Wimalasundera, S. (2009). Computer vision syndrome. Galle Medical Journal, 11(1).
Category: HealthReviewer: Dr. Scott Soerries, MD

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About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Reader Interactions

Discussion (101 Comments)

  1. mel

    April 3, 2015 at 10:26 AM

    At work I keep my monitor 3 feet from my eyes. This goes a long way to helping me keep relaxed eyes.

    Reply
  2. jennie

    April 3, 2015 at 10:01 AM

    A biological dentist suggested that the placement of an amalgam (mercury) filling may produce bad eyesight. That seems to be the case for me. I received a filling in an upper molar as a child and later that year needed glasses because the eye on the same side as the filling was not seeing well. I am saving to have that filling removed in a safe way, however that eye has horrible vision. Interesting to consider. I learn so much from your blog. Thank you.

    Reply
  3. Jade

    April 3, 2015 at 2:50 AM

    A really interesting read. I love how unexpected the topics on your blog are and how well-researched they are!

    Reply
  4. Abbie graves

    April 2, 2015 at 10:32 PM

    Thank you! Our 3 year old was dx with mild exotropia about 7 months ago. The eye dr said we’ll monitor it. In the meantime I discovered Katy bowman who advocates for eye breaks from screens (20 seconds or so looking as far off in the distance as possible). We’ve also seen the chiro to see if a subluxation was apart of the problem. Anyhow, I was thinking that I’ll look into seeing another dr and then this pops up. Perfect timing! Thanks! I’m going to look for a holistic eye dr and read more about eye exercises. The first dr said vision therapy is only for converging issues while my daughters eye diverges farther than the other eye while looking off in the distance. Your research suggests otherwise. Thanks!

    Reply
    • Margo

      April 7, 2015 at 1:04 AM

      “…The first dr said vision therapy is only for converging issues while my daughters eye diverges…”
      In order to prevent the divergence (eyes turning out), you have to learn convergence (pulling eyes in). Convergence is what keeps divergent eyes straight.

      Reply
      • Michele

        March 29, 2020 at 2:17 PM

        I read somewhere that divergence/convergence happens from mineral deficiencies.

        Reply
  5. Carole

    April 2, 2015 at 8:24 PM

    I am nearsighted and have been much of my life. I have floaters and I had glaucoma for one month, yes one month. I got treated by my chiropractor for this problem and by my next appointment it was gone and I didn’t have to get those glaucoma drops. Glaucoma runs in my family, my dad was legally blind from it. At that point I did research to find a someone that could help me with my floaters due to my nearsightedness. Up to that point, my opthalmologist said nothing was wrong with my eyes.

    Unfortunately machines here in the US do not pick up retina problems until they are advanced. Anyway I found a ND/Acupuncturist who practices micro eye acupuncture in my state. He is one of three doctors that offers this treatment….in the world. He was trained in China I practice his Qiqong eye exercises daily along with other eye exercises from another author which is mainly for computer related problems and I wear my computer glasses. This doctor trains other doctors around the world so they can offer this treatment in their own countries. There are patients that come to his office from many different countries to seek his help.

    I have been going to him for five years and he has helped me a lot. My floaters have decreased along with eye annoyances that I had. He also helps people with various stages of eye disease. I found out when reading his book that the liver and gall bladder have a lot to do with the health of your eyes, I don’t have my gallbladder anymore so I take supplements in lie of that. I go once a month to see him. Other than that I take eye supplements

    Reply
    • Doreen

      April 5, 2015 at 10:22 AM

      Carole–could you tell me the name of the book you refer to? Also, I too have glaucoma in 1 eye–would love to get off the drops.
      thanks

      Reply
      • Jo

        April 5, 2015 at 8:01 PM

        Doreen, this is the book my doctor wrote, one of them anyway…https://www.amazon.com/gp/product/1556436629/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=1556436629&linkCode=as2&tag=wellnessmama-20&linkId=K3UTMIUCQLXEZYZF

        As far as the glaucoma, i went to my chiropractor 3 x a week for one month. He worked on the optic nerve on my back using massage therapy, that is what made the glaucoma go away. It also runs in my family. When I went back to my eye doctor who was going to give me drops, he couldn’t understand how I didn’t have glaucoma anymore. I didn’t mention what I did…..some doctors don’t believe in the natural approach.

        Reply
        • Kathy Riley

          March 9, 2020 at 4:00 PM

          Carole, I went to another acupuncturist who used micro-acupuncture, and my vision improved both times I went to him. Unfortunately, he has passed on, but his son is getting trained in Oriental Medicine and plans to reopen the clinic next year. In the meantime, I have been seeing a local acupuncturist who says that her treatments will halt the progression of my condition. I don’t know if this is true for other conditions.
          In addition, I go to a nutritionist who has told me about Body Bio brand of phosphotidylcholine (PC). This brand is different from all others because of the ration of the various fats it contains. It is expensive, but since staring to take it, my vision has improved. In fact, my gum health improved within the first 6 months so much that my dentist was astounded, said he’d never seen such an improvement and is no longer sending me to a periodontist for checkups. I took a friend to the same nutritionist recently and when my friend complained of memory problems, the nutritionist recommended the Body Bio PC for her as well. I can’t say it will help everyone with all their “head” problems, but this product is worth considering and asking a professional about.

          Reply
    • Misty

      April 9, 2015 at 1:03 PM

      Carole,

      I was diagnosed with floaters in both eyes at the early age of 36, and I have a family history of macular degeneration. I take the normal prevention steps and see a retinal specialist once a year; however, I would like to take additional holistic steps. Could you please share who your Acupuncturist is and the name of his book? Also, if you wouldn’t mind, could you share which supplements you take? Any help you could offer would be greatly appreciated.

      Reply
  6. Christina

    April 2, 2015 at 8:09 PM

    The place I got my glasses told me to wear my glasses all the time or else my vision would get worse. I just nodded and walked away. I only wear glasses when I need them, such when driving at night, at a movie theatre, etc… I’ve had the same prescription for many years now. My eyesight only got worse when I was pregnant, then improved afterwards.

    There’s a chapter in the Doctor Yourself book which recommends a vegetarian/raw diet to improve lost eyesight (which would be going blind, which is probably different from just blurred vision).

    Anyhow, eats lots of carrots!

    Reply
    • Peg O'brien

      April 5, 2015 at 8:47 AM

      I had read that when children are given glasses for nearsightedness, wearing them when reading sets up the need for ever stronger prescriptions. I wish I had known that 45 years ago.

      Reply
      • Linda

        August 21, 2015 at 10:54 AM

        Me too. I wish I had know more about taking care of my eyes without glasses/contacts. Over time, my eyesight have gotten worst. A lot of money on glasses, contact lenses and doctor bills.

        Reply
  7. Cherish

    April 2, 2015 at 5:24 PM

    Katie, I was blind, and now I see. Nutrition. Email me.

    Reply
    • Paige

      April 3, 2015 at 2:42 PM

      Wow Cherish, that’s awesome! I would love to hear which foods helped your vision, do you mind sharing? I’m working on eating a healthier diet, removing meat and all the white stuff that is so bad for us all. It’s a challenge but one I’m looking forward to!

      Reply
    • yesenia

      April 5, 2015 at 11:29 AM

      can you please share with us all how you regained your vision? your information will help many. thank you so much!

      Reply
    • Lisa

      February 21, 2016 at 11:57 PM

      Please inform me of details

      Reply
    • Christina

      January 3, 2020 at 5:16 PM

      yes please share your information how you regained sight!

      Reply
  8. Gillian

    April 2, 2015 at 5:23 PM

    Firstly I am so surprised that your daughter would develope a problem with her eyes considering her natural chemicle free, (as far as your home is concerned), proper food diet and health conscious upbringing. Maybe a genes trait. Secondly I did try the plastic pin hole spectacles that are meant to strengthen your eyes, (cheapest from eBay I believe. -Some people have a tax avoidance issue here in England with Amazon with advice to boycot them). I lost interest in them personally and gave up. But they might help.

    Reply
  9. Paige

    April 2, 2015 at 5:21 PM

    Hi Katie! Is there a website for locating a holistic eye care physician? I am nearsighted and now it seems I am going to need bi-foculs too and would love to be able to stop this from happening! Thanks!

    Reply
    • Alyss

      January 1, 2020 at 7:09 PM

      wondering this as well! been wearing glasses since first grade / im 38 and contacts are -8.5 would like a solution to improving my vision when not wearing anything isnt an option

      Reply
  10. Tanya Skinner

    April 2, 2015 at 5:21 PM

    Love it! Helpful! Great info shared and super on words for thought in research and reasoning…so glad you posted about this!

    Reply
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