5 Natural Ways To Reduce Eye Pressure and Prevent Vision Loss

When it comes to eye health, many factors are outside of our control, such as family history and aging in general. However, there are some risk factors that we can (and should) control to prevent eye conditions.

One of the most important things you can do to manage your eye pressure is to schedule a regular eye exam with an ophthalmologist — for example, your eye doctor will be able to measure the pressure in your eyes through tonometry and can provide you with the results.

However, regular eye exams can help with more than just eye pressure. For instance, if you have ocular hypertension, you won’t notice any symptoms until you’ve already experienced optic nerve damage and vision loss.

Ocular hypertension can also lead to open-angle glaucoma (OAG), which can worsen into total loss of vision without glaucoma treatment.

Luckily, preventing and reducing eye pressure is possible. For many, eye care rings alarm bells of expensive medical treatments, unpleasant oral medications, or invasive eye surgeries like cataract surgery or glaucoma surgery — but that doesn’t have to be the case.

Here are five home remedies you can try to reduce eye pressure and prevent vision loss.

1. Regular Exercise

Exercising is one of the best ways to maintain a healthy body and mind and possibly prevent vision loss. It can help manage high blood pressure and intraocular pressure (IOP) in your eyes. Additionally, exercising can supply your retina and optic nerve with better blood flow.

Some studies have even shown that engaging in moderate to vigorous exercise helps reduce the rate of the average visual field loss by 10 percent.

Like with all health regimens, consistency is key to experiencing noticeable results. The most important step for long-term health is engaging in a form of physical activity you enjoy — like dancing, walking, or swimming.

Try to exercise at least three to five times a week for at least 30 minutes to see (no pun intended) the best health benefits.

In addition, exercising can improve your physical health and mental wellness, which is crucial when it comes to stress management. Stress can affect your whole body, including eye pressure. You can also engage in very low-impact exercises to promote blood flow to your eyes, like gentle stretching and yoga, as long as you avoid inversion poses.

What Are the Dos and Don’ts of Exercising for Eye Health?

While exercise is important for maintaining eye health, not all exercises are created equal. Here are a few do’s and don’t of exercising for eye health:

Do: Aerobic Exercise

Also known as cardio, aerobic exercise has the most benefits when it comes to preventing vision loss and maintaining a normal IOP. Some examples of aerobic exercise are cycling, walking, and group fitness classes. It’s recommended to engage in activities that are low-impact and low-intensity instead of high-impact.

Don’t: High Impact Exercise or Anaerobic Exercise

Speaking of high-impact, this type of exercise involves bounding and jumping activities that can be hard on your joints, like running. Anaerobic exercises like weight lifting can also increase your eye pressure if you push your limits and lift heavy weights.

You don’t have to avoid lifting completely, but make sure you breathe correctly, as holding your breath can increase your IOP.

Don’t: Exercise Too Close to Your Face

This may seem obvious, but it bears repeating: Don’t perform exercises that involve moving your hands, arms, or legs too close to your face. Certain exercises require reps near your eyes or movements that cross your face.

If you poke, hit, or scratch your eye while completing these reps, you can irritate it and cause discomfort. And if you’re already dealing with eye pressure, vision loss, or other eye issues, forced and unexpected contact with your eye can complicate your condition.

Review your exercise program to minimize these types of movements. If they can’t be minimized or removed, being aware of their potential to mess with your eyes will put you on alert and make you perform them more carefully.

2. Consume a Healthy and Balanced Diet

A healthy diet also means healthy vision. Consuming foods rich in antioxidants, minerals, and vitamins is important to reduce eye pressure.

So, what foods are best for your eyes? Here are some common meals that can improve your vision and control your eye pressure:

• Greens: Leafy greens such as spinach and kale contain high levels of carotenoids likelutein and zeaxanthin, which are associated with a lower risk of macular degeneration.
• Omega-3s: Omega-3 fatty acids in salmon and other fish can help prevent high eye pressure while boasting antioxidant and anti-inflammatory properties.
• Fresh produce: Fruits and veggies high in vitamin C, like berries and oranges, can also improve and control eye pressure.
• Nuts and seeds: Nuts and seeds that contain high levels of vitamin E can promote healthy vision.

Additionally, whole grains, lean proteins, and healthy fats can also support your eyes. Here are some examples of specific foods with these properties:

• Quinoa, brown rice, and oats are all great examples of whole grains.
• Beans, chicken, and lentils are excellent options for lean protein.
• Healthy fats, such as nuts, avocados, and olive oil, are good choices for managing inflammation and maintaining healthy eye pressure.

Finally, reducing your intake of processed foods and certain sugars can also benefit your eye pressure and overall eye health. It may be hard to say goodbye to your favorite bag of chips or stop spoiling yourself with a tasty treat, but trust us, it will be worth it.

3. Adjust Your Sleeping Position

If you’re suffering from ocular hypertension, adjusting your sleeping position can help you lower your IOP. Throughout the day, IOP readings tend to fluctuate, and many patients tend to have the most elevated IOP during the night.

Researchers don’t know the exact mechanism contributing to this difference, but suspect it likely relates to blood flow changes within the episcleral venous system and the choroid. To decrease your IOP at night, it’s recommended that you avoid sleeping on your sides and instead adjust to sleeping on your back with your head inclined at a 20-degree angle.

Generally speaking, a normal intraocular pressure should be anywhere from 10 to 20 mmHG (millimeters of mercury).

4. Consider Supplements

Ginkgo biloba is a traditional Chinese medicine, and it’s been suggested that it helps manage multiple conditions.

For example, ginkgo biloba extract has been shown to have beneficial properties. The benefit of ginkgo biloba for your eyes is sustained blood flow to your optic nerve, not to mention anti-inflammatory and antioxidant side effects.

If you aren’t lucky enough to live near a natural ginkgo biloba tree, don’t fret. Ginkgo biloba is available in multiple supplements, all available over the counter. Choose one that works best for you and give it some time to do its thing.

5. Quit Smoking

If you’re a smoker, consider quitting. Smoking isn’t good for your overall health and triggers free radicals in your body. Free radicals can increase inflammation throughout your body, but with respect to eye health, they can also damage your ocular tissues.

Putting away those cigarettes or vapes will not only support your eyes but your overall vitality.

Keep an Eye on Your Eyecare

Proper eye care is essential to managing eye pressure, preventing vision loss, and dealing with various eye diseases. While there are ways to manage your vision at home, you should also consider consulting a healthcare professional if your eye starts acting up.

If you work at a computer screen for multiple hours daily, using blue-light lenses is a great way to protect your vision and manage strain. Pair has countless Base Frames to match your style and tons of fun designs to choose from. Pick your favorite pair, then choose unique Top Frames to match your outfit.

With the right pair of glasses, expert advice from a seasoned eye doctor, and these proven home remedies, you’ll be able to reduce eye pressure like a pro.

Sources:

Can Exercise Lower Eye Pressure? | Glaucoma Research Foundation

Diet and Nutrition | American Academy of Ophthalmology

Considering Natural Remedies | Glaucoma NZ

Alternative Treatments for Glaucoma | American Academy of Ophthalmology