Simple  Steps  to  Naturally  Better  Vision!

Imagine  what  your  life  would  be   like  if  you’ve  lost  your  eyesight.  It  is   quite  likely  that  not  only  won’t  you   be  able  to  picture  such  a  scenario,   but  you  will  become  terrified  with   the  sole  thought  of  it.     Surprisingly,  many  surveys  found   that  the  fear  of  blindness  is  the   strongest  of  all  health  related  fears  a  person  might  have.  For  instance,  recent  study   illustrated  that  twice  as  many  people  are  afraid  of  loosing  their  eyesight  as  are  afraid  of   death  or  cardiovascular  problems.*     Although  people  are  so  fearful  of  loosing  nature’s  most  precious  gift  –  vision,  only  some  do   something  to  protect,  preserve  or  improve  their  eyesight.  Moreover,  the  majority  of  the   people  with  vision  disorders  settle  with  the  thought  that  they  have  poor  vision  and  there  is   nothing  they  can  do  to  reverse  that.       Many  factors  contribute  to  such  a  passive  behavior  –  insufficient  knowledge  about  vision,   lack  of  understanding  of  the  causes  and  risk  factors  of  the  most  common  eyesight  disorders,   underestimating  the  importance  of  certain  lifestyle  habits,  including  dietary  habits  and  food   preferences,  misjudgment  of  the  most  popular  vision  facts  and  fiction,  insufficient  physical   and  eye  exercising,  these  all  influence  eye  health  and  visual  acuity.       Regardless  of  the  precise  reason  why  a  person  fails  to  take  proper  care  of  their  eyes,  the   reality  is  that  many  vision  problems  are  reversible  and  this  is  the  exact  reason  why  I’ve   decided  to  compile  this  guide.    It  will  cover  some  of  the  most  important  topics  about  eye   health  and  eyesight  improvement.       What  you  will  find  on  the  following  pages:   • • Improving  Eyesight:  Facts  vs.  Fiction     How  Eyes  Work   (c)  Copyright  2011  –    

Simple  Steps  to  Naturally  Better  Vision!  
• • •   I  trust  the  following  advice  will  answer  many  of  your  questions,  will  increase  your  awareness   about  vision  and  will  help  you  take  better  care  of  your  eyes  and  improve  your  vision   naturally!     Kristy  White     Eyesight  Boosting  Diet  Secrets   Great  Eye  Exercises  for  Improving  Vision   The  Importance  of  Nutrition  and  Exercise  Together  

Improving  Eyesight:  Facts  vs.  Fiction  
  While  hereditary  and  environmental  factors  may  lead  to  the   deterioration  of  your  eye's  health  and  cause  eyesight  problems  so  do   unhealthy  habits,  poor  diet  and  lack  of  medical  checkups.  Clearly,  a   person  cannot  be  aware  of  everything  that  is  good  (or  bad)  for  their   eyesight  but  knowing  the  main  myths  and  facts  about  vision  is   imperative.       Let’s  take  a  quick  look  at  some  of  the  most  widespread  vision  facts  and  fiction.     Fiction:  Absolutely  every  eyesight  disorder  can  be  cured  with  eye  exercises  and  relaxation.     Fact:  Eye  exercises  and  eye  relaxation  are  very  important  for  general  eye  health.  Some  vision   work-­‐outs  are  aimed  at  preventing  (or  slowing  down  the  progression)  of  some  eyesight   disorders,  while  others  are  specifically  targeted  at  natural  vision  correction.  Many  eyesight   disorders  can  be  helped  and  even  completely  cured  just  by  practicing  eye  exercises  and   relaxation;  many  people  not  only  restore  their  20/20  visual  acuity  but  gain  better  vision  than   that.      

(c)  Copyright  2011  –    


Simple  Steps  to  Naturally  Better  Vision!  
However,  certain  eye  diseases  cannot  be  influenced  by  eye  exercises.  Generally,  these  are   eye  diseases  (glaucoma,  age  related  macular  degeneration,  etc.)  that  involve  permanent  cell   and  tissue  damage  or  cell  and  tissue  death.     Fiction:  Crossing  your  eyes  will  make  them  stay  that  way.     Fact:  The  myth  that  if  you  cross  your  eyes,  they  will  remain  crossed  forever  is  probably   devised  by  parents  looking  for  a  scary  story  that  will  make  their  kids  forget  about  this  habit.       In  fact,  if  you  cross  your  eyes  they  will  not  stay  that  way.  Moreover,  some  eye  workouts  and   relaxation  techniques  actually  ask  people  to  cross  their  eyes  in  order  to  train  their  eye   muscles  and  thus  to  improve  vision  naturally.  However,  if  you  notice  that  your  kid  is  crossing   their  eyes  often,  you  need  to  seek  medical  attention,  as  crossed-­‐eyes  are  a  sign  of  poor   vision  in  children.     Fiction:  If  your  parents  have  poor  vision,  you  will  have  poor  vision  too.     Fact:  Unfortunately,  this  is  not  really  a  myth  but  reality.  All  refractive  errors  (myopia,   hyperopia  and  astigmatism)  are  hereditary.  Some  eye  diseases  that  lead  to  severe  vision   impairment  and  blindness  are  also  genetic  –  glaucoma,  macular  degeneration,  cataracts.       The  good  news  is  that  there  are  many  things  you  can  do  to  delay  the  onset  and  even  to   completely  prevent  some  of  the  most  common  eyesight  disorders.  For  example,   nearsightedness  is  hereditary  but  scientists  have  found  that  some  environmental  and   lifestyle  factors  are  among  the  top  risk  factors  of  the  condition  and  lead  to  its  onset  even  in   people  without  family  history  of  myopia.  I  strongly  recommend  you  to  read  the  chapter   Causes  of  Poor  Vision:  Facts  and  Fiction  (p.  10)  of  my  book  Improve  Your  Vision  Naturally   (you  can  get  it  at  where  I  give  further  details  of   the  top  risk  factors  and  causes  of  poor  eyesight  and  eye  health  problems.  Additionally,  you   can  self-­‐test  your  vision  with  our  useful  tools,  just  check  out  the  chapters  dedicated  to   glaucoma  and  macular  degeneration.     (c)  Copyright  2011  –    

Simple  Steps  to  Naturally  Better  Vision!  
Fiction:  Wearing  glasses  will  damage  your  vision  further.     Fact:  The  myth  that  wearing  prescription  eyeglasses  is  bad  for  your  eyes,  and  especially   detrimental  if  you  are  trying  to  improve  your  vision  naturally,  is  totally  wrong.  Moreover,   eyeglasses  are  not  impeding  natural  eyesight  improvement,  but  helping  it.  What  is  important   is  always  to  wear  the  correct  eyeglasses  prescription.       If  you  are  eager  to  learn  why  wearing  glasses  is  important  for  your  eye  health  and  eyesight   and  how  you  can  increase  the  benefits  of  wearing  glasses,  check  out  How  to  Increase  the   Benefits  of  Wearing  Glasses  in  a  Natural  Way,  a  special  chapter  in  my  book  (p.  16)  Improve   Your  Vision  Naturally.     Fiction:  Computer  use  is  harmful  for  eye  health  and  vision  acuity.     Fact:  According  to  AAO,  computer  use  cannot  directly  damage  your  eyes.  But  frequent  and   extended  staring  at  a  computer  screen  poses  other  threats  for  your  eyes.  For  instance,  long   hours  of  close  eye  work  are  among  the  risk  factors  of  nearsightedness.       If  your  work  involves  long  hours  of  computer  use,  I  strongly  recommend  you  to  read  my   article  How  to  Save  Your  Eyesight  at  the  Computer  (p.  140,  Improve  Your  Vision  Naturally).   In  the  same  chapter  you  will  find  more  helpful  tips  on  how  to  preserve  your  vision  at  the   work  place,  including  several  beneficial  eye  exercises  that  prevent  and  relieve  the  symptoms   of  computer  vision  syndrome.    

How  Eyes  Work?  
  Before  we  move  on  to  concrete  methods  for  natural  eyesight  correction,  it  is  important  that   you  understand  how  your  eyes  work.  Do  not  worry  –  you  do  not  need  to  gain  thorough   knowledge  about  eye  anatomy  or  eye  physiology.  What  you  need  to  do  is  to  learn  which  the   main  structures  of  the  eye  are  and  how  are  they  responsible  for  good  vision.    

(c)  Copyright  2011  –    


Simple  Steps  to  Naturally  Better  Vision!  
First,  take  a  good  look  at  the  picture   on  the  left.  It  represents  a  simplified   schematic  diagram  of  the  structure   of  the  human  eye.       The  human  eye  consists  of  three   basic  layers:       • Cornea  (the  outermost   transparent  layer)  and  sclera   (the  white  of  the  eye).   • Retina  (the  innermost  layer).   Choroids,  ciliary  body  and  iris   (the  middle  layer).   •   The  crystalline  lens  and  a  clear  fluid  called  vitreous  humour  are  situated  inside  these  layers.     All  of  the  above  mentioned  structures  are  involved  in  the  actual  process  of  seeing:  the  light   enters  the  eye  through  the  cornea,  passes  through  the  pupil  and  through  the  lens  and   focuses  on  the  retina;  from  there  it  is  sent,  through  the  optic  nerve,  to  the  vision  center  of   the  brain.  You  can  learn  more  about  the  structure  of  the  eye  and  the  way  it  functions  from   chapter  "How  Your  Eyes  Work?"  (p.  14,  Improve  Your  Vision  Naturally).       As  you  can  see,  the  actual  process  of  “seeing”  involves  nearly  all  eye  structures  and  thus   their  integrity  determines  visual  acuity.  In  other  words,  anatomical  and/or  physiological   disorders  even  in  just  one  eye  structure  may  lead  to  poor  vision.     Refractive  errors  (nearsightedness,  farsightedness  and  astigmatism)  may  be  caused  by   irregularities  in  one  or  more  of  the  eye  structures  -­‐  irregularly  shaped  cornea  (too  steep  or   too  flat),  irregularly  shaped  crystalline  lens  of  the  eye,  if  the  eye  is  too  long  or  too  short.   Poor  vision  may  be  caused  by  physiological  disorders  affecting  the  crystalline  lens  of  the  eye   or  the  retina.   (c)  Copyright  2011  –    

Simple  Steps  to  Naturally  Better  Vision!  
Although  poor  vision  may  be  caused  by  anatomical  disorders,  a  growing  body  of  research   suggests  that  some  anatomical  irregularities  actually  occur  later  in  life  and  are  caused  by   specific  lifestyle  habits.  For  example,  some  scientists  believe  that  increased  vision  stress  and   close-­‐up  eye  work  may  cause  nearsightedness  and/or  astigmatism.  Certain  dietary  and   lifestyle  habits  also  lead  to  eye  health  problems  and  disruption  of  normal  eye  function.    

Eyesight  Boosting  Diet  Secrets  
Surely,  you  are  aware  that  the  food  you  eat  can  influence  your  eye  health  and  may  be   directly  responsible  for  the  onset  (or  prevention)  of  many  eyesight  problems.  Now,  let’s   discuss  the  role  of  nutrition  in  specific  eyesight  problems  –  how  to  prevent,  preserve  and   improve  eyesight  naturally  through  a  healthier  diet.  I  will  focus  on  nearsightedness,  aging   vision  (presbyopia),  cataracts  and  macular  degeneration  and  how  you  can  help  these   conditions  through  nutrition.     Nearsightedness  (myopia)   Nearsightedness  (myopia)  is  one  of  the  most  prevalent   refractive  errors.  It  may  be  caused  by  hereditary  or   acquired  irregularities  of  some  of  the  eye  structures.   Clearly,  eye  anatomy  cannot  be  changed  with  diet   alone;  however  a  healthy  vision  diet  can  slow  down   further  pathological  changes  of  the  eye  and  thus  slow   down  the  progression  of  myopia.     Scientists  believe  that  certain  vitamin  and  mineral   deficiencies  increase  the  susceptibility  of  the  eye  to   changes  caused  by  prolonged  close  eye  work.  Myopic   people  need  to  have  a  diet  particularly  rich  in  foods  

Natural Dietary Sources and Daily Value (%) Zinc, Selenium, Chromium Zinc
Calf’s liver Beef Lamb

Serving DV
4 oz 4 oz 4 oz 72,0 42,2 30,7

Calf liver Tuna, Cod Shrimp

Serving 4 oz 4 oz 4 oz
1 cup 2 cups 1 cup

DV 82,6 75,8 64,2
20,7 13,1 7,5

Onions Lettuce Tomato

Serving DV

that  are  good  dietary  sources  of  selenium,  chromium  and  zinc.  Of  course,  all  other  vision   macro-­‐  and  micro-­‐nutrients  (Vitamin  A,  C,  D  and  E,  omega-­‐3  fatty  acids)  must  also  present  in   adequate  quantities  in  their  nutrition  plan.   Aging  Vision  (Presbyopia)   (c)  Copyright  2011  –    

Simple  Steps  to  Naturally  Better  Vision!  
Presbyopia,  commonly  called  aging  vision,  is  an  age-­‐related  eyesight  disorder.  Unlike  other   refractive  errors  and  eye  diseases,  it  is  caused  by  the  natural  aging  processes  taking  place  in   the  eye  cells  and  tissues.  Obviously,  there  is  nothing  you  can  do  to  completely  forestall   aging.  But  you  can  significantly  slow  it  down  and  thus  postpone  vision  loss  due  to   presbyopia.     A  study  reported  that  increasing  the  amount  of  lutein   in  the  diet  resulted  in  an  improvement  in  visual   acuity  (Olmedilla  et  al.  2003),  while  another  study   suggested  that  lutein  supplementation  might  slow   aging  of  the  lens  (Berendschot  et  al.  2002).  Another   study  suggested  that  Vitamin  E,  which  has  very   beneficial  effect  in  people  with  cataracts,  helped   those  with  presbyopia  improve  their  near  vision.     Natural Dietary Sources and Daily Value (DV%) Vitamin E, Lutein & Zeaxanthin Vitamin E
Sunflower seeds (raw) Almonds, roasted Olives

Serving DV
¼ cup ¼ cup 1 cup 90,5 44,9 20,1

Lutein & Zeaxanthin
Kale Spinach Collards

Serving mg
1 cup 1 cup 1 cup 23,8 20,4 14,6

So,  a  good  presbyopia  diet  should  include  foods  rich  in  vitamin  E  and  lutein  (an  essential   nutrient  primarily  found  in  leafy  green  vegetables).  You  should  include  foods  rich  in  vitamin   C  and  vitamin  A  to  your  diet  too  because  these  vitamins  are  antioxidants.   Cataract  &  Macular  Degeneration   Both  cataract  and  macular  degeneration  are  age-­‐ related  eye  diseases.  Cataract  affects  the  crystalline   lens  of  the  eye  and  macular  degeneration  –  the  retina   of  the  eye.  Cataract  can  be  treated  with  eye  surgery  but   little  can  be  done  for  those  with  macular  degeneration.   Fortunately,  a  proper  diet  and  some  healthy  habits  can   greatly  delay  the  onset  of  cataract  and  macular   degeneration  and  may  significantly  slow  down  their   progression.     Studies  reported  that  higher  dietary  intake  of  lutein  and  zeaxanthin  and  vitamin  E  can   significantly  decrease  the  risk  of  cataract  formation.  The  Age-­‐Related  Eye  Disease  Study   (c)  Copyright  2011  –    

Natural Dietary Sources and Daily Value (%) Zinc, Selenium, Chromium Vitamin C
Bell peppers Broccoli Strawberries

Serving DV
1 cup 1 cup 1 cup 291,3 205,7 136,1

Vitamin A
Carrots Calf’s liver Spinach

Serving 1 cup 4 oz 1 cup

DV 686,3 609,7 377,3

Simple  Steps  to  Naturally  Better  Vision!  
(AREDS)  determined  that  taking  high  levels  of  antioxidants  and  zinc  can  reduce  the  risk  of   developing  advanced  age-­‐related  macular  degeneration  by  25%.  The  essential  nutrients  used   in  the  study  are  vitamin  C,  vitamin  E,  vitamin  A  and  zinc.     To  find  more  nutritional  answers  to  the  most  common  eyesight  disorders,  take  a  look  at  the   chapter  Common  Eyesight  Disorders  (p.  155,  Improve  Your  Vision  Naturally)  

Great  Eye  Exercise  for  Improving  Vision  
  Eye  exercises  and  vision  relaxation  are  of  utmost  importance  for  preserving,  protecting  and   improving  eyesight  naturally.  Generally,  eye  exercises  are  aimed  at  improving  eye  muscle   strength  and  flexibility  and  thus  enhancing  the  focusing  abilities  of  the  eyes.  Depending  on   the  eye  muscles  that  are  exercised  and  the  way  they  are  exercised,  an  eye  work-­‐out  may  be   suitable  for  helping  different  eyesight  problems.     There  are  also  eye  exercises  and  relaxation  techniques  beneficial  for  general  eye  health  and   prevention.  The  following  eye  exercise,  Figure  Eights  is  one  such  exercise.  It  is  great  for   building  eye  muscle  strength  and  flexibility.  Here  is  how  to  perform  it:   1.  Sit  on  a  char  three  steps  (10  feet)  from  a  wall.   2.  Picture  a  big  figure  eight,  flipped  horizontally  on  the  wall.   3.  Start  tracing  the  outlines  of  the  figure  with  your  eyes.   You  can  start  from  the  middle  and  go  left  to  right  or  vice   versa.  Do  to  it  slowly  and  do  not  move  your  head,  just  your   eyes.   4.  Once  you  trace  the  figure  in  one  direction,  relax  your  eyes  for  a  minute  and  trace  it  in  the   opposite  direction.     5.  Do  the  exercise  4  times.  If  you  feel  tired  of  the  full  number  of  repetitions  initially,  do  not   push  yourself.  Start  with  one  repetition  and  gradually  increase  their  number  until  you  feel   comfortable  doing  all  four  repetitions.  

(c)  Copyright  2011  –    


Simple  Steps  to  Naturally  Better  Vision!  
If  you  suffer  from  nearsightedness,  farsightedness  or  astigmatism  you  can  improve  vision   naturally  by  doing  specific  routines  of  vision  exercises  and  eye  relaxation.    

The  Importance  of  Nutrition  and  Exercise  Together  
  So  far  we’ve  been  discussing  how  nutrition  can  influence  your  eye  health   and  that  visual  acuity  can  be  improves  with  some  special  eye  exercises   and  relaxation.  Now,  I  would  like  to  turn  your  attention  to  the  role   nutrition  and  exercises  have  together.   As  anything  else,  your  eyes  are  connected  and  even  reliable  on  all  other   body  systems.  Thus,  any  process  taking  place  in  the  body  may  affect  eye   health  and  eyesight.  Moreover,  your  visual  system  is  one  of  the  most  demanding  systems.  It   needs  nearly  a  quarter  of  all  nutrients  your  body  absorbs  and  1/3  of  all  oxygen.     Due  to  the  high  requirements  and  sensitivity  of  the  vision  system  even  slight  disturbances  in   nutrition  may  cause  serious  eyesight  problems.  For  instance,  if  you  decrease  your   consumption  of  foods  rich  in  Vitamin  C,  your  body  will  take  the  vitamin  amounts  it  needs   from  the  eyes  and  thus  will  put  eye  health  in  danger.  The  biggest  problem  is  that,  in  many   cases,  a  person  cannot  notice  any  symptoms  until  significant  vision  damage  occurs.   Eye  exercising  is  vital  for  eye  health  for  the  same  reasons  physical  activity  is  vital  for  general   health  and  wellbeing  –  it  keeps  the  eyes  young,  in  shape  and  releases  vision  stress.     We  can  easily  conclude  that  proper  nutrition  and  exercises  are  the  two  main  components  of   any  natural  vision  correction  program  –  a  healthy  vision  diet  provides  the  eyes  with  all  the   nutrients  they  need  to  regenerate  and  function  correctly  and  eye  exercises  improve  the   blood  supply  to  the  eyes  and  keep  them  fit.       Only  by  combining  a  healthy  vision  diet  with  adequate  vision  exercise  and  relaxation   routines  (you  can  choose  one  of  our  detailed  step-­‐by-­‐step  vision  exercise  routines  for   nearsightedness,  farsightedness,  aging  vision  and  computer  vision  syndrome  in  Vision   Exercise  and  Relaxation  Routines  chapter,  p.  74,  Improve  Your  Vision  Naturally)  you  will  be   able  to  prevent,  protect  and  improve  eyesight  naturally.   (c)  Copyright  2011  –    

Simple  Steps  to  Naturally  Better  Vision!  
Why  you  should  read  Improve  Your  Vision  Naturally?  
Improve  Your  Vision  Naturally  is  my  new  step  by  step  guide  dedicated  to  raising  awareness   about  eye  health  and  vision  and  helping  people  to  preserve,  protect  and  improve  their   eyesight  naturally.   What  you  will  find  in  the  book:   • • How  your  eyes  work.   Risk  factors  and  causes  of  the  most  common  eyesight   disorders.   • Numerous  vision  exercises,  eye  relaxation  and   massage  techniques.   • • Detailed  nutrition  information.    Helpful  tips  on  how  to  save  your  eyesight  in  front  of   a  computer  screen.   Anyone  suffering  from  an  eyesight  disorder  will  find  practical  information  and  detailed  step-­‐ by-­‐step  vision  exercise  routines  that  will  help  them  relieve  the  symptoms  and  even   completely  cure  their  problem;  those  who  still  enjoy  perfect  natural  vision  will  learn  how  to   slow  down  or  even  completely  prevent  the  onset  of  many  serious  eye  diseases.   The  book  is  also  a  comprehensive  guide  to  the  most  widespread  eye  problems  and  helpful   natural  remedies  for  each  one.   Improve  Your  Vision  Naturally  will  also  help  you  to:   • • • • Learn  how  hereditary,  environmental  and  lifestyle  factors  may  harm  your  eyesight.   Create  a  healthy  vision  diet  that  will  help  your  eyesight  PLUS  your  general  health.   Evaluate  your  work  place  and  rearrange  it  in  a  vision-­‐friendly  one.   And  much  more…  

Learn  more  now  at  

(c)  Copyright  2011  –    


Simple  Steps  to  Naturally  Better  Vision!  

PUBLISHERS  NOTE:  Every  effort  has  been  made  to  ensure  that  the  information  contained  in   this  report  is  complete  and  accurate.  However,  neither  the  publisher  nor  the  author  is   engaged  in  rendering  professional  advice  or  services  to  the  individual  reader.  The  ideas,   procedure,  and  suggestions  contained  in  this  document  are  not  intended  as  a  substitute  for   consulting  with  your  health  professional.  All  matters  regarding  your  health  require  medical   supervision.  Neither  the  author  not  the  publisher  shall  be  liable  or  responsible  for  any  loss  or   damage  allegedly  arising  from  any  information  or  suggestion  in  this  document.  Further,  the   publisher  does  not  have  any  control  over  and  does  not  assume  any  responsibility  for  author   or  third-­‐party  websites  or  their  content.  
  *  The  research  was  sponsored  by  Pfizer  and  supported  by  the  World  Glaucoma  Association  and  the  World   Glaucoma  Patients  Association.  Pfizer  commissioned  a  multi-­‐country  survey  of  individuals  aged  40  and  above   and  this  was  conducted  by  the  GfK  Group.  The  survey  included  4,352  people  (2,020  males  and  2,332  females)  in   seven  countries  including  Australia,  Brazil,  Germany,  Japan,  Spain,  the  United  Kingdom  and  the  United  States.  


(c)  Copyright  2011  –    


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