In this article, we will discuss the thoughts and advice of neurobiology and ophthalmology professor A. Huberman about vision, eye health and try to answer the question of how to see better.
In one of the episodes of the podcast 'Huberman Lab', this scientist told how we see - how our eyes convert information about light into electricity that can be understood by the rest of the brain and how our brain creates the incredible thing that we experience as 'sight'.
Huberman explains how we can train and support our visual system, how we can use vision to improve alertness, and mentions various compounds that can help support visual health and potentially improve our vision.
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Vision begins with the eyes. Our eyes are part of our brain and central nervous system, they collect information about light and send it to the brain. This chemical reaction, which requires Vitamin A to occur, converts light into electrical impulses.
We don't actually see things directly. By comparing different patterns of electrical impulses, our brain guesses and tries to represent what we are looking at as accurately as possible. Because of this, everyone's vision experience is different. What we experience in the outside world is limited to the colors we see, so your vision is very individual and will differ from other people, especially those who are color blind (1 in 12 men and 1 in 200 women).
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Eyes not only help us see our surroundings, but also help us understand them. We understand time based on where the sun is, so getting light during the day is especially important. Blue light (the contrast of yellow/blue with the sun) is known to be great at waking up the brain.
Not looking at the sun (even through clouds) can seriously disrupt your sleep patterns, mood, hormones, metabolism, or even your ability to learn and remember information. To regulate these processes, try to look at the sun (without sunglasses) in the first part of the day while it is still low in the sky, and in the evening when it sets, 2-10 minutes a day, every day.
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Professor Huberman believes that in order to achieve results, you must first review and adjust your behavior, then for progress, your diet, and finally, if you still need it, add supplements.
Do you want to avoid myopia ? A. Huberman claims that two hours a day spent outside (without sunglasses) significantly reduces the risk of myopia, and can stop the process that has already started. The scientist mentions that artificial blue light will not help in this case.
It is also very important to let your eyes rest every 30-90 minutes without looking at anything up close. Go outside, to the balcony or open a window and let your eyes relax. Must let the eyes wander and turn on the panoramic view. Huberman notes that optic flow (the passing image when riding a bike, train, etc.) is also good for your visual and nervous systems.
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The professor mentions the fact that depending on how alert you are, it can be easy or difficult to keep your eyelids open. When you are tired, your eyelids droop, when you are alert - they open. When we look up, we send a signal to the brain that we need to be alert.
Try looking at the ceiling for at least 10-15 seconds and/or holding the computer screen higher or at eye level and you will notice that it will be easier to concentrate on work. The principle is simple - eyes and chin up - increase alertness, eyes and chin down - decrease alertness.
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Huberman's tips on how you can improve your vision:
- Spend at least 10 minutes a day looking at objects in the distance . The eye relaxes (relaxes the lens) when looking at distant objects.
- Smooth Pursuit - Our ability to smoothly track individual objects in space. You can train and improve by spending a few minutes each day watching a moving object (a good reason to watch sports).
- Train accommodation ( accommodation ) - two minutes by looking at the object from near and far and so several times in a row. Imagine that you are holding a pen - bring it closer to your face, then pull it a little and finally hold it at arm's length. Repeat for 2 minutes every two days and don't forget to rest your eyes.
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Blinking for 15 seconds can moisten your eyes, which allows you to see things more clearly.
- You can also use and practice with the Snellen chart . Results will vary depending on whether you watch in the morning or evening, tiredness, etc., so use the average.
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Nutrients and Supplements
The process of converting light into electrical signals requires vitamin a (carotenoids). So it is true that eating dark, leafy vegetables and carrots can help maintain good vision.
There are people who take eye health supplements for prevention. There are scientific studies published in quality peer-reviewed journals, but most supplements are still in the experimental/self-experimentation phases.
A few of them:
- A study conducted on the use of Lutein showed that the use of this substance can help offset some of the harmful effects of age-related macular degeneration. However, it has no effect on people with good eyesight.
- Astaxanthin is a red pigment found in certain seafood. It is similar to vitamin A, but more stable. Taking astaxanthin has been shown to reverse some of the vision problems that occur with aging. It also significantly increases the profile of antioxidant enzymes, improves eye circulation (blood supply to the eyes). In studies with this compound, a pronounced effect on male fertility (especially infertile men) was observed; for skin elasticity, moisture and quality (probably due to its effect on blood circulation).
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To maintain the health of your eyes, focus on looking into the distance, spend more time outdoors and don't forget to rest your eyes. Know that even small efforts can have a huge impact.
Watch/listen to the full episode here .