eye health protocol

To maintain and improve eye health, Andrew Huberman outlines several protocols and practices:

1. Exposure to Sunlight: It's essential to get 2-10 minutes of sunlight exposure daily when the sun is low in the sky, both in the morning and evening. This practice can help regulate sleep rhythms, mood, hormones, and metabolism. If sunlight is scarce, blue light sources can be an alternative 1.

2. Viewing the Horizon: For every 30 minutes of focused work, take a break to relax your eye and face muscles by looking out into the distance. Every 90 minutes of close work should be followed by 20-30 minutes of relaxed, non-focused vision outdoors, if possible, to maintain eye health and reduce symptoms like myopia and eye strain 2.

3. Outdoor Time: Spending two hours outside daily, even with cloud cover, can significantly decrease the risk of developing myopia. Outdoor conditions seem to benefit visual health beyond simply looking at distant objects indoors 3.

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     1

     Sunlight and Circadian Rhythms

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     2

     Visual Health Protocols

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     3

     Outdoor Time Benefits

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     4

     Eye Accommodation Techniques

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     5

     Vision and Movement

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4. Eye Exercises: Engage in exercises that challenge eye accommodation and focus. For example, bringing an object close to your eyes until you feel the strain and then relaxing by looking at distant objects. This can enhance your visual system's elasticity and functionality 4.

5. Optic Flow Activities: Activities like walking or cycling that generate optic flow (movement of the visual environment across your retina) are beneficial for both the visual system and mood regulation 5.

These practices emphasize the importance of sunlight exposure, distance viewing, and regular visual exercises to improve and maintain eye health over time.