View sunlight (even through cloud cover) for 2-10 minutes in the early morning and again in the evening to optimize sleep, mood, hormones, metabolism, pain threshold, learning, and memory.
Sleep in a completely dark room (especially for children) to reduce the risk of myopia and avoid bright light exposure between 10 p.m. and 4 a.m. to prevent dopamine suppression and negative impacts on mood, learning, and immunity.
Spend at least two hours outdoors daily without sunglasses (even with cloud cover) to significantly reduce the probability of developing myopia (nearsightedness) by promoting eye health.
Every 30 minutes of focused work, relax eye and face muscles and shift to panoramic vision. Every 90 minutes of close-up work, take 20-30 minutes of non-up-close vision (ideally outdoors looking at the horizon) to maintain eye health and prevent strain.
Train and support your eyesight, especially if young, to bolster your visual system and prevent vision loss with aging.
Regularly view distant horizons (beyond 20 feet, ideally further) to relax eye muscles, maintain lens elasticity, and reduce stress.
Position computer screens at or slightly above eye level to promote wakefulness and alertness during work.
When feeling tired, look up towards the ceiling and hold for 10-15 seconds to trigger wakefulness and alertness systems in the brain.
Practice smooth pursuit eye exercises (e.g., tracking a moving ball or target) for 5-10 minutes, three times a week, to maintain conditioned extraocular muscles and improve motion tracking.
Perform near-far accommodation exercises for 2-5 minutes every other day by focusing on an object up close, then at arm’s length, and slowly moving it in and out to train eye muscles and lens elasticity.
Young individuals should strive for strong binocular vision by engaging in both near and distant viewing, not just close-up screen time.
Address strong visual imbalances between eyes (e.g., strabismus, amblyopia) as early as possible by consulting a neuro-ophthalmologist.
Consult a good ophthalmologist (medical doctor) or optometrist for severe eye problems or to proactively address vision concerns.
Ensure vision tests are performed by a qualified professional (ophthalmologist or good optometrist) to avoid incorrect prescriptions that could weaken the visual system.
Place a Snellen chart at home to regularly practice and monitor your visual acuity from a set distance.
For individuals 40+, consider flashing red light into each eye for two minutes daily before noon to potentially offset age-related macular degeneration by enhancing mitochondrial function in photoreceptors (consult a professional first).
Perform slow blinking exercises for 5-15 seconds to lubricate the eyes and maintain clear optics, especially if experiencing dry eye.
To balance vision, cover the dominant eye for a period each day to encourage the non-dominant eye to work harder, but exercise caution, especially with children.
For concurrent training, emphasize your primary goal (endurance or strength/hypertrophy) for a 10-12 week cycle, using a 3:2 or 4:2 ratio of primary to secondary workouts per week.
Incorporate at least one complete rest day per week, and take 5-7 days completely off after a 10-12 week training cycle to prevent injury and ensure progress.
Begin with the minimum number of sets for a new training protocol (e.g., 2-3 sets) and incrementally add sets each week to progress safely.
Engage in self-generated optic flow activities (e.g., walking, biking) to benefit the visual system and mood-regulating brain systems.
Maintain a healthy cardiovascular system through regular endurance and strength training to indirectly support eye and brain health by ensuring adequate blood flow and nutrients.
Consume raw or near-raw dark leafy vegetables and carrots (rich in Vitamin A) to support vision.
Consider taking an all-in-one vitamin-mineral probiotic drink once or twice a day to cover basic nutritional needs, address deficiencies, and support microbiome health.
Drink one packet of electrolyte mix in 16-32 oz of water first thing in the morning and during physical exercise for proper hydration and electrolyte balance.
Use a meditation app that offers various durations and types of meditation, mindfulness, yoga nidra, or NSDR sessions to restore cognitive and physical energy.
If experiencing moderate to severe age-related macular degeneration, consult a physician about supplementing with lutein to potentially offset vision loss.
Consider supplementing with Zeaxanthin and Astaxanthin to potentially offset age-related vision disruption and increase ocular blood flow, after consulting a professional.
For Leber’s congenital eye disease or optic neuropathies, research Idebenone on examine.com and consult a physician about its potential benefits.