Slow down glaucoma: Exercise daily, eat healthy, reduce stress to manage eye pressure naturally

Best exercises: Studies show that aerobic activities such as walking, swimming, or cycling help to improve blood flow to the optic nerve and can even reduce intro ocular pressure (Image: Canva)

Glaucoma is a progressive eye condition that damages the optic nerve, usually due to increased intro ocular pressure (IOP). While medical treatments such as medications, laser therapy, and surgeries are important in managing glaucoma, lifestyle changes can play a significant role in controlling eye pressure and preserving vision. From exercise to stress management and nutrition, these natural methods can support conventional treatments and offer additional ways to protect your eyes.

The key to managing glaucoma lies in reducing IOP and protecting the optic nerve, says Dr Sameer Kaushal, Head of Ophthalmology at Artemis Hospitals. He explains that while medication is crucial in controlling glaucoma, adopting certain lifestyle habits can complement treatments and provide additional support in managing intro ocular pressure.

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Move your body:

One of the most effective ways to help lower IOP is through regular, moderate exercise. “Studies show that aerobic activities such as walking, swimming, or cycling help to improve blood flow to the optic nerve and can even reduce IOP. Exercise not only helps with eye pressure but also has many health benefits, which contribute to better long-term vision care. However, it’s important to note that high-impact exercises like weightlifting or yoga poses that involve a head-down position should be avoided, as they can actually increase IOP,” adds Dr. Kaushal.

The role of nutrition:

Speaking about the importance of nutrition, Dr Kaushal says that what you eat can significantly impact your eye health. “A diet rich in antioxidants, omega-3 fatty acids, and essential vitamins can help protect the optic nerve from damage. Leafy greens, such as spinach and kale, are especially beneficial due to their high nitrate content, which improves blood circulation in the eyes. Additionally, carrots, sweet potatoes, and bell peppers, packed with beta-carotene, help preserve eye function,” he suggests.

Including citrus fruits, berries, and green tea, which are rich in flavonoids, can further protect ocular health and reduce oxidative stress that contributes to glaucoma. "These foods are excellent additions to your diet, as they work to preserve the optic nerve and slow down the progression of glaucoma," Dr Kaushal suggests.

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Manage stress:

Chronic stress and anxiety can have a detrimental impact on glaucoma patients by raising cortisol levels, which in turn interferes with the drainage of the aqueous humor. This results in increased IOP, accelerating optic nerve damage. Dr Kaushal suggests that managing stress through relaxation techniques can be a game-changer. "Practices like yoga, deep breathing exercises, and mindfulness meditation activate the parasympathetic nervous system, which can help reduce cortisol levels and lower IOP," he says. Practising stress-reducing exercises and making them a part of your daily routine is a simple yet powerful method for managing glaucoma and protecting your vision, he adds.

Hydration:

Proper fluid management is essential for glaucoma patients, as consuming large amounts of water all at once can cause temporary spikes in IOP. "The key is to consume smaller amounts of water throughout the day rather than drinking large quantities at once," explains Dr Kaushal. "This helps to maintain stable IOP levels and reduces strain on the optic nerve." Staying hydrated while managing fluid intake carefully is a fundamental aspect of supporting eye health.

Additional lifestyle precautions:

Simple lifestyle adjustments can further help manage glaucoma. “Limiting screen time reduces eye strain, while avoiding prolonged head-down postures during activities can help prevent spikes in IOP. Sleep positioning is also important; lying flat or with the head lower than the chest may increase IOP, so it's advisable to sleep with the head slightly elevated” opines Dr Kaushal.

Wearing lenses that block blue light can reduce eye strain from digital devices, further promoting eye health. He adds, "Making small yet consistent changes to daily habits can make a big difference in managing glaucoma effectively."

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.