Elevated eye pressure can have serious consequences for eye health, such as the risk of glaucoma or impaired vision.
However, in addition to medical treatments, there are also simple, natural methods to reduce eye pressure and promote eye health.
Here we present four effective tips that can help you.
Why is it important to lower eye pressure?
Elevated eye pressure can lead to the development of glaucoma, in which the optic nerve is damaged and vision is lost if left untreated.
As glaucoma often remains asymptomatic for a long time, regular eye examinations are important. Typical risk factors are age over 40, a family history, diabetes and high blood pressure.
Glaucoma occurs when the outflow of aqueous humour is disturbed and the pressure in the eye rises as a result. To protect your eyes, a healthy lifestyle and regular eye examinations are essential. Here you can find out how you can lower your eye pressure naturally.
Tip 1: Nutrition is key to lowering eye pressure
The right diet plays a crucial role in eye health. By eating certain foods and avoiding unhealthy eating habits, you can positively influence intraocular pressure and reduce the risk of eye diseases.
Ensure adequate fluid intake
Sufficient fluid intake is crucial for eye health. It is recommended to drink 2-3 litres of water throughout the day to regulate the fluid balance in the body and in the eyes.
Be careful not to drink too much water at once, but spread your fluid intake evenly throughout the day. Green tea is a good supplement as it promotes blood circulation and can lower intraocular pressure.
Keep insulin levels under control
Avoid carbohydrate-rich and highly processed foods: high insulin levels in the blood can increase eye pressure. Foods such as white flour products, potatoes, rice and pasta cause insulin levels to rise quickly and should therefore be avoided or reduced.
To keep insulin levels stable, you should instead eat a low-carbohydrate diet and plan regular meals. Several hours without snacks also help to keep insulin levels in balance.
Pay attention to the intake of omega-3 fatty acids
Pay attention to omega-3 fatty acids: these essential fats have an anti-inflammatory effect and help to improve eye health.
Omega-3 fatty acids, for example in fatty fish such as salmon or in walnuts, have anti-inflammatory properties that can have a positive effect on eye pressure.
Consider taking lutein and zeaxanthin to protect the optic nerve
These two carotenoids protect the optic nerve and support eye health. They are found in green vegetables such as spinach, kale, broccoli and peas.
It is important to always combine these foods with a small amount of healthy fats (e.g. olive oil or avocado), as lutein and zeaxanthin can only be optimally absorbed by the body in combination with fat.
Consider taking eye vitamins
Vitamins A, C and E are important for eye health. Vitamin C is abundant in fruit and vegetables such as carrots and peppers, vitamin A mainly in animal products such as liver or eggs and in orange-coloured vegetables.
Vitamin E is mainly found in nuts and seeds. Again, combine these vitamins with healthy fats to maximise their effects.
Note antioxidants for healthy eyes
Antioxidants help protect cells from damage and also play an important role in eye health. Foods such as dark berries (e.g. blueberries, blackberries and cranberries) are rich in antioxidants and should be consumed daily in small amounts.
Be aware, however, that excessive consumption of high-sugar fruits can affect insulin levels.
Avoid nicotine, caffeine and alcohol as far as possible
Smoking, high caffeine consumption and excessive alcohol consumption have a negative effect on eye pressure. Caffeine in moderation, i.e. no more than 2-3 cups of coffee per day, is unproblematic, but larger amounts can increase eye pressure.
Switching to green tea can be beneficial as it contains less caffeine and at the same time promotes blood flow to the eye through flavonoids.
Avoid trans fats
Trans fats, which are contained in many industrially processed foods such as ready meals, fried foods or baked goods, should be avoided.
These fats not only have a negative effect on eye pressure, but are also detrimental to general health. Instead, favour healthy fats from plant sources such as nuts, seeds and avocados.
A low-carbohydrate, nutrient-rich diet with plenty of vegetables, healthy fats and sufficient fluids is the best way to lower eye pressure naturally.
Healthy eating habits are not only important for general health, but also have a direct impact on vision and protection against eye diseases such as glaucoma.
Tip 2: Exercise and stress reduction: a powerful combination
Regular exercise and stress reduction have been proven to have a positive effect on eye pressure. Endurance sports in particular, such as cycling, swimming or brisk walking, have a positive effect on blood circulation and intraocular pressure.
Endurance sports: Try to integrate sport into your daily routine at least three times a week. Make sure you choose sports that do not put excessive strain on the eyes.
Stress management: Both physical and mental stress can increase eye pressure. Relaxation techniques such as yoga or meditation help to reduce everyday stress.
Physical activity and stress reduction help to reduce eye pressure and promote general well-being.
Tip 3: Eye exercises for more relaxation
Special eye exercises can help to reduce eye pressure and strengthen the eye muscles. These simple exercises can be easily integrated into everyday life and help to relax the eyes.
Blink regularly: Blink every three seconds for one minute to moisturise and relax your eyes.
Focus at different distances: Hold an object close to you and alternate your gaze between near and far. This exercise strengthens the eye muscles.
Roll your eyes: Slow, circular eye movements relax the eyes.
Regular exercise can help to strengthen the eye muscles and reduce eye pressure.
Tip 4: Dietary supplements for selective support of eye health
Food supplements can provide valuable support in maintaining eye health, especially in the case of eye diseases such as macular degeneration or glaucoma.
They help to compensate for nutrient deficiencies that are difficult to cover through diet alone.
Omega-3 DHA
This essential fatty acid is important for the health of nerve cells, including those in the eyes. Omega-3 DHA promotes the regeneration of nerve cells and supports the normal function of the nervous system. Omega-3 is found in fish oil, linseed oil and coconut oil.
This fatty acid is particularly important for glaucoma and macular degeneration.
Carotenoid antioxidants
Carotenoids such as lutein and zeaxanthin protect the eyes from oxidative stress and are found in green leafy vegetables and yellow vegetables. They are important for maintaining vision in diseases such as glaucoma and macular degeneration.
Resveratrol
A powerful antioxidant found in grapes and berries that supports eye health through its anti-inflammatory and protective properties. It is particularly recommended for macular degeneration.
An easy way to get these important nutrients is through a green smoothie. It contains leafy greens, berries, carrots and omega-3 fatty acids from flaxseed oil. Regular intake of dietary supplements can effectively support eye health.
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