This Simple Exercise Will Improve Your Eye Vision"

 if you have vision problems then you

should listen to andrew huberman 

an american neuroscientist

And tenured professor

In the department of neurobiology at the

stanford university school of medicine

he shares valuable information about how

you can improve your eyesight very

easily if your visual behavior isn't

right.

He says i do believe that we should always

start with behaviors 

And

 Then think

About nutrition supplementation etc

 if

your behaviors around vision aren't

right you cannot expect to have good

healthy eyesight for a long time meaning

throughout your lifespan and if your

vision is already poor many of these

things that i'm talking about today

perhaps all of them will improve your

vision to some degree and if your vision

is starting to go then doing these

behaviors is likely to really enhance

the quality of the vision that you will

build and maintain over time

 These days we're spending a lot of time looking at things mainly our phones up close 

 and computers up close and we are indoors if

you are a young person and even if you

are 25 or older and you are spending a

lot of time looking at things up close

and you are not allowing your vision to

relax in other words you are not giving

your lens the opportunity to flatten out

and for these muscles to relieve

themselves of this work you may or may

not have migraine headaches you may or

may not have headaches you might and

that could be the cause of those but you

are also training your eyes to be good

at looking at things up close and not

far away and as a consequence you are

reshaping the neural circuitry in your

brain and it is not good it is not

healthy to only look at things up close

now there are a lot of recommendations

out there right now especially with all

the lockdowns of the last you know 12 to

18 months that people should look up

from zoom every once in a while or may be

now i'm hearing that people should take

calls instead of doing zoom or you

should look up from your computer screen

it's actually not going to solve the

problem just to look up from your

computer screen you need to go to a

window you need to look out at a

distance ideally you would even open the

window because those windows actually

filter out a lot of the blue light that

you want during the daytime a lot of the

sunlight it's actually 50 times less

gets through you want to get out onto a

balcony you want to relax your eyes and

look out at the horizon you want to go

into what's called panoramic vision let

your vision expand you want this lens

mechanism to be very elastic you don't

want it to get stuck in that

configuration of looking at things up

close accommodation is a wonderful

feature of your visual system but you

don't want to push that too hard too

often or for too long you want to view

the horizon you want to get outside not

just to lighten the load on your mind or

to think about other things but to

maintain the health of your visual

system in other words you want to

exercise these muscles and that involves

both the lens moving and getting kind of

thicker and relaxing that lens and the

relaxation of the lens is actually one

of the best things you can do for the

musculature of the inner eye so what's

the protocol how often should you do

this you might be surprised but for

every 30 minutes of focused work you

probably want to look up every once in a

while and just try and relax your face

and eye muscles including your jaw

muscles because all these things are

closely linked in the brain stem and

allow your eyes to go into so-called

panoramic vision where you're just not

really focusing on anything and then

refocus on your work at least every 90

minutes of

looking at things up close

or even if you're looking at a screen a

television screen or you're watching

a movie or you're indoors for every 90

minutes of that you ideally would have

at least 20 probably more like 30

minutes of being outside ideally but if

you can't be outside of non up vision

you might say that's impossible as i'm in an

office or i'm in a building

Then

You go to window get outside 

if you can do it safely 

get onto a balcony and just let

your eyes relax

many people are experiencing severe

vision problems because they're not

getting enough sunlight during the day

they have sleep problems because they're

not viewing sunlight early in the day

and as i've mentioned previous episodes

they're getting a lot of artificial

stimulation artificial light stimulation

of the eye in the middle of the night

all of this is through the visual system

so migraines fatigue challenges with

your eyesight getting worse as you become aged

or

 even in young people there's 

 you know at least according to the articles

they described as this epidemic of

myopia our visual system is exquisitely

tuned to motion not just our

self-generated motion but the motion of

things around us and one of the things

that it does is something called

 smooth pursuit

smooth pursuit is our ability to track

individual objects moving as the name

suggests smoothly through space

in various trajectories

you can actually

train or improve

your vision

by

looking at smooth pursuit stimulating

that sounds really boring what you can

do is and i'll provide a link to some

that i think are pretty good that are

used in various clinics ophthalmology

and optometry clinics

you can actually

take a few minutes each day or maybe 

if you don't do  each day 

you could do every third day or so 

and actually just

visually track a ball sometimes it's

moving in kind of an infinity symbol

sometimes it's more of a sawtooth

sometimes it's changing speed sometimes

the cue that you're following the

little target is

dilating and contracting  

this is going to keep the extraocular muscles conditioned and strong and allow you to

have a healthy smooth pursuit system

remember 

the brain follows the eye it

follows the movements of the eye it has

to deal with that and the neural

circuits within the brain have to cope

with changes in smooth pursuit so if

you're doing a lot of reading up close

you're not viewing horizons you're not

getting a lot of smooth pursuit type

stimulation from your life or you're

just getting it within the confines of a

little box on your phone like your 

smooth pursuit is over you know

millimeters or what we we always talk in

terms of visual angle but the amount of

degrees of visual angle but if you're

just looking at smooth pursuit in this

little tiny box on your phone or on your

computer screen and you're not looking

at objects in your environment like

swooping birds and things like that

which i'm guessing many of you are not

spending your time doing well these

mechanisms for smooth pursuit will get

worse over time your vision will get

worse and so while i prefer that people

get out into the real world and

experience smooth pursuit tracking of

visual objects you know is a good reason

to go to a hockey game or you know and

try and keep your eye on the puck which

i can never seem to do moves so fast or

i guess this is a good reason to watch

live sports if that's your thing or

watch a tennis match like a cat like a

kitten watching the ball go back and

forth i would say

five to ten minutes

three times a week

will be great if you care about your

vision you can train your vision in this

way the other one is to train

accommodation there are a lot of videos

out there i want to be clear on the

internet some of which um are from

clinicians some of which are not some of

which are from scientists some of which

are from other sources talking about

things you can do to make your vision

better to improve your vision most of

those are geared toward improving the

extraocular eye muscles but i did

consult with our chair of ophthalmology

at stanford school of medicine jeff

goldberg who's an md and a phd a

phenomenal scientist in a phenomenal

clinician and incidentally a phenomenal

chairman as well about what sorts of

things tools are actually beneficial for

pattern vision and sight because there's

just so much out there on the internet

not all of which is accurate or good

frankly and he agreed that a smooth

pursuit stimulus that kind of training

or exercise as well as near far so

spending a few minutes you might even

just do this for two minutes of looking

at something up close

that's going to activate these

accommodation mechanisms and then moving

it at arm's length and focusing on it

for 5-10 seconds maybe more maybe 15 or

20 seconds then slowly moving it into a

location

and then out this is actually a lot like

the visual training that's done

concussion to try and repair

actually repair some of the balance and

motor and visual and cognitive aspects

of the brain spend two to three minutes

doing smooth pursuit there's some

programs on youtube um you can just look

up smooth pursuit stimulus you could do

this with a pen if you wanted

you could do this someone else could

hold a wand and you could do that if

you've got someone that can do that for

you practice accommodation for a few

minutes maybe every other day just bring

something in close you'll feel the

strain of your eyes doing that i can

feel it right now move it out

you'll feel a relaxation point move it

past that relaxation point where you

will have to do what's called a virgin's

eye movement to maintain focus on that

location as it moves out bring it back

in it's worth doing it's really worth

preserving your vision and again if

you're a young person this is great

because then you can actually build an

extra strong visual system using all the

tools that we're describing you

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