9 Healthy Lifestyle Habits for the Eyes, Brain and Body

The brain and visual system rely on a significant portion of the nutrients you consume to maintain optimal health and function. Supporting the connections between the body, mind, and eyes is key to promoting healthy vision, preserving brain health, and reducing the risk of age-related eye and brain diseases. This includes macular degeneration, glaucoma, and cataracts, plus dementia and Parkinson’s Disease.

Many of these conditions stem from a lack of essential nutrients reaching the eyes and brain, leaving them deprived of what they need to thrive. Other factors, such as autoimmune diseases, cardiovascular issues, medications, chronic stress, a sedentary lifestyle, poor diet, inadequate sleep, and both genetic and epigenetic influences, can also play a role.

Eat a Healthy Diet

Eating a healthy diet is one of the most important steps you can take to support your overall well-being and reduce the risk of chronic diseases. Focus on incorporating foods rich in fiber, such as whole grains, legumes, and fresh produce, as well as colorful fruits and vegetables. These vibrant foods are packed with antioxidants and essential nutrients that help protect your cells from damage and support a strong immune system.

Also, limit your intake of refined carbohydrates, like white bread and sugary snacks. Avoid fast foods, which are often high in unhealthy fats and low in nutritional value. When cooking, avoid using most vegetable oils, such as soybean or corn oil, as they tend to have a low smoke point. Cooking with these oils at high temperatures can produce free radicals. Opt instead for healthier alternatives like olive oil marked “intended for frying” or avocado oil, which are more stable under heat and offer additional health benefits.

Additionally, steer clear of fried foods, charred meats, and processed products containing trans fats. These foods increase inflammation in the body. They contribute to the buildup of harmful compounds linked to various health risks. Red meats such as beef and processed meats, such as bacon, sausage, and deli meats, should also be consumed sparingly. Studies have shown that regular consumption of these meats is associated with an increased risk of colon cancer and other health issues. Instead, consider incorporating plant-based proteins, lean meats such as poultry, and fish into your diet for a balanced and healthful approach.^{1 2 3 4 5 6}

If you need a snack, nuts and seeds are excellent sources of nutrients, fats, and protein. Dark chocolate is also high in antioxidants.

At Natural Eye Care, we recommend the Vision Diet, which is a variation on the Mediterranean Diet. We also offer juicing recipes.

Food Storage and Water Bottles

When it comes to food storage, opting for glass containers instead of plastic reduces your exposure to microplastics. Microplastics are an emerging concern for health and the environment, and it’s important to take steps to minimize your exposure. These tiny plastic particles, often less than 5 millimeters in size, are released into the environment through the breakdown of larger plastic items, industrial processes, and even everyday products like synthetic clothing and packaging. Microplastics have been detected in the air we breathe, the water we drink, and the food we eat. Scientists and public health officials have started raising concerns about microplastics’ potential impact.^{7 8}

Plastic containers, especially when heated or scratched, can leach microplastics and harmful chemicals into your food. Hot, acidic, or oily foods can accelerate the breakdown of plastic. Glass containers, on the other hand, are non-toxic, durable, and do not release harmful particles. Try a set of glass containers with quality plastic lids that don’t touch the food. For portable water bottles, use stainless steel or a glass-lined thermos.

Exercise Regularly

Regular exercise is one of the most effective ways to maintain both physical and mental health. Aim for at least 20 minutes of activity, 4–5 times per week. Visiting your local fitness center or using a stationary bike at home is a great start. Do you enjoy running, biking, swimming, walking, tennis, or golf? Find activities that keep you moving and, ideally, work up a sweat. Breaking a sweat strengthens your muscles and improves cardiovascular health. Sweating helps your body flush out toxins through perspiration.

Exercise offers many additional benefits, including:

• Reduces stress, releasing endorphins that elevate your mood and combat feelings of anxiety or depression.
• Promotes healthy brain function, enhancing memory, focus, and overall cognitive performance. This is particularly important as we age. Exercise has been linked to a reduced risk of neurodegenerative conditions like Alzheimer’s disease.
• Helps manage weight.
• Builds muscle, making you more resilient in case of a fall.

Incorporating exercise into your routine doesn’t have to be overwhelming. Start with small, manageable goals and gradually increase your intensity or duration as your fitness improves.^{9 10}

Stay Hydrated

Getting enough fluids throughout the day is essential for maintaining optimal health and supporting your body’s daily functions. Make water your go-to beverage. Water is the best way to hydrate your body without added calories or sugars. You can also include unsweetened teas and naturally flavored water in your routine for variety.

Sparkling water is refreshing and can be consumed in moderation. Getting a soda maker machine that pumps CO2 into filtered water is cheaper than buying bottles. You can add natural, low-calorie flavor drops. However, sparkling water is considered to be acidic, so drinking too much may affect bone health.

Avoid sugary drinks, such as sodas, most drinks, and sweetened juices. Numerous studies have shown that sugar-sweetened beverages significantly increase the risk of heart disease and Type 2 Diabetes, even in individuals who are not overweight. These drinks contribute to blood sugar spikes and inflammation. Especially avoid artificial sweeteners and high fructose corn syrup. Limit yourself to no more than six added teaspoons of sugar per day, equivalent to 25 grams.

Consumed in moderation, coffee can have health benefits. It is rich in antioxidants, which help fight free radicals and reduce inflammation. Aim to keep your coffee intake to a reasonable amount—around 2 to 4 cups per day—and avoid adding excessive sugar or cream. Research has linked moderate coffee consumption to numerous health benefits, including increased longevity and a reduced risk of Type 2 Diabetes, Alzheimer’s disease, Parkinson’s disease, and other chronic illnesses. ^{11 12 13 14 15}

Support Healthy Gut Flora

Many health conditions are now recognized as originating in the gut due to an imbalance between healthy and unhealthy bacteria. The gut microbiome plays a key role in digestion, immune function, and mental health. When the balance is disrupted—often by a poor diet, chronic stress, or the overuse of antibiotics—it can lead to a host of chronic health issues, including obesity, digestive disorders, and inflammatory conditions.

While you may be tempted to start taking probiotic supplements immediately, look at what you eat first.

Cut back on sugar. Excess sugar creates an environment that encourages the growth of bad microorganisms in the gut. High sugar intake has been linked to an increased abundance of Proteobacteria, a group of bacteria commonly associated with inflammation and other health issues. At the same time, excessive sugar consumption can reduce levels of beneficial bacteria such as Bacteroidetes and Firmicutes, which play a crucial role in maintaining a healthy gut microbiome.¹⁶
Incorporate fermented foods into your meals. Eat yogurt, kefir, sauerkraut, kimchi, and miso. These foods are rich in probiotics, which are beneficial bacteria that help restore and maintain a healthy gut.
Consume plenty of dietary fiber. Fiber-rich foods like fruits, vegetables, whole grains, legumes, and nuts serve as prebiotics, acting as fuel for the good bacteria in your gut.

Probiotic supplements can also be helpful, particularly for individuals who have recently taken antibiotics or experience ongoing digestive issues. However, consult a healthcare provider to determine the right type and dosage for your specific needs. Beyond diet, managing stress through practices like mindfulness, yoga, or regular exercise can also support gut health, as stress is known to impact the microbiome negatively.^{17 18 19 20}

Get a Good Night’s Sleep

Sleep time is when your body repairs and detoxifies. During sleep, your brain undergoes a process known as “autophagy,” often referred to as cellular housekeeping. The brain recycles waste products, eliminates damaged mitochondria, and clears large protein aggregates. These processes are vital for maintaining neuronal health, promoting brain function, and supporting overall survival.^{21 22 23} Sleep is also when your body restores energy, strengthens the immune system, and balances hormones.

Unfortunately, achieving quality sleep is a challenge for many, especially as people age. Sleep disturbances can arise from various factors, including lifestyle habits, stress, or age-related changes in sleep patterns. To improve your sleep quality, consider adopting these practical tips:

Limit Exposure to Bright Lights and Screens Before Bedtime

Avoid using computers, cell phones, or watching TV at least an hour before bed. The blue light emitted by screens can interfere with melatonin production, the hormone responsible for regulating your sleep-wake cycle. Instead, dim the lights and create a calming environment to signal to your body that it’s time to wind down.

Establish a Relaxing Bedtime Routine

Reading a book before bed is a great way to relax and prepare your mind for sleep. Choose something light or enjoyable to help ease stress and promote a sense of calm.

Create a Sleep-Friendly Environment

Ensure your bedroom is cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine if needed. Comfortable bedding and a supportive mattress can also make a big difference.

Maintain a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your internal clock, making it easier to fall asleep and wake up refreshed.

Avoid Stimulants Late in the Day

Limit caffeine, nicotine, and heavy meals in the evening, as these can interfere with your ability to fall asleep. ^{24 25}

Check Your Vitamin D Levels

Checking your vitamin D levels is an important step in maintaining overall health, especially as you age. Seniors, in particular, are more prone to vitamin D deficiency due to reduced skin synthesis and limited sun exposure, which are the primary sources of this essential nutrient. Vitamin D plays a critical role in numerous bodily functions, including supporting a strong immune system, promoting calcium absorption for healthy bones, and reducing the risk of chronic diseases such as osteoporosis, heart disease, and certain cancers.

Low vitamin D levels have also been linked to an increased risk of infections, fatigue, and mood disorders like depression. Regularly monitoring your levels through a simple blood test can help identify deficiencies early and allow for corrective measures. If your levels are low, your healthcare provider may recommend dietary changes, supplements, or safe sun exposure to bring them back to an optimal range.

To maintain healthy levels, include vitamin D-rich foods in your diet, such as fatty fish (like salmon and mackerel), fortified dairy products, egg yolks, and mushrooms exposed to sunlight. For those who struggle to get enough from diet and sunlight alone, supplements can be an effective option, especially during the winter months when sun exposure is limited.^{26 27}

Do Daily Eye and Brain Exercises

Incorporating daily eye and brain exercises into your routine is a simple yet effective way to support your overall cognitive health and visual function. These exercises can help reduce eye strain, improve focus, and enhance mental agility, which is especially important as we age.

Eye Exercises

With the increasing use of screens in our daily lives, eye strain has become a common issue. Simple exercises can help relax your eyes and improve their flexibility. Click here to order our free eye exercise e-booklet.

Brain Exercises

Keeping your mind sharp is just as important as maintaining physical health. Engaging in activities that challenge your brain can help improve memory, focus, and problem-solving skills. Here are a few ideas:²⁸

1. Puzzles and Games: Crossword puzzles, Sudoku, and strategy games like chess or Scrabble stimulate different areas of the brain and enhance cognitive function.

2. Learn Something New: Pick up a new hobby, learn a musical instrument, or study a new language. These activities create new neural connections and strengthen your brain.

3. Mindfulness and Meditation: Practicing mindfulness or meditation can improve focus, reduce stress, and enhance mental clarity. Even a few minutes a day can make a big difference.

Take Targeted Supplements: Vitamins, Herbs, Minerals, Omega 3 Fatty Acids

As we age, we can continue to support overall body health with high-quality supplements (whole food, wild-crafted organic, GMO-free supplements when possible). Essential nutrients include starting with a high-quality multivitamin, which provides the basic B-complex and essential vitamins and minerals, and adding a good eye/brain formula. Most nutrients that support healthy vision pass through the blood-brain barrier and are essential for supporting healthy brain function.

Suggested Supplements

Advanced Eye & Vision Support Formula (whole food) 60 vcaps

Dr. Grossman’s Meso Plus Retinal Support and Computer Eye Strain Formula with Astaxanthin 90 vcaps

Dr. Grossman’s Advanced Eye and Dr. G’s Whole Food Superfood Multi1 20 Vcap Combo – 2 months supply

ReVision Formula (wild-crafted herbal formula) 2 oz – based on classic Chinese medicine Liver tonic formula to help support healthy circulation and blood flow throughout the eyes and body.

Dr. Grossman’s Bilberry/Ginkgo Combination 2oz (60ml)

Dr. Grossman’s Tired Eyes and Fatigue Formula 2oz Tincture

Brain and Memory Power Boost 120 caps

Cognirev Extra Strength 2 oz Oral Spray

H2 Elite Molecular Hydrogen 60 tabs

NMN Wonderfeel Capsul 60 vegcaps

Recommended Books

Natural Parkinson’s Support: Your Guide to Preventing and Managing Parkinson’s