To repair or to recover one’s health. Here are some tips to maximize your success in vision rehabilitation.

M – Mindfulness and Meditation

Meditation is training you to be mindful (being aware of the moment in your thoughts, sensations, and environment. Close your eyes and focus on your breathing. Breathe a little slower and deeper than usual with rhythm (e.g. in 5, out 5). Focus on the area of your heart and reconnect with a rejuvenating feeling of care or appreciation. Alternatively, if you are overwhelmed with negativity, acknowledge this thought or attitude that you want to change and either release it or identify a replacement. Again, focus on the area of your heart and feel the flow of this shift to where you strive to be (e.g. breathe ease, peace, tolerance, forgiveness). Commit to 3 minutes or more per day. Apps (e.g. INSIGHT TIMER), biaural sounds, waterfall, Schuman Resonance, or nature sounds may also be helpful. Meditation has countless benefits including: improving attention, decreasing stress, and reducing cognitive decline.

E – Exercise or Move

Vision is meant to MOVE or transition through space. Without practice you cannot expect to make progress. With rehabilitation, if large movements make you to become more symptomatic, then start with smaller movements. If you cannot last through all the exercises in a single go, then split the exercises into 2 sets. You should aim to practice to the point where it may be slightly uncomfortable, then rest allowing adequate recovery before trying again. If you are exhausted for hours or days, you have done too much and need to cut back. We need to make effort to move the visual system in some shape or form

N – Nutrition

Low inflammatory diet optimizes the body and brain better for neurologic recovery and function. Many of my patients can benefit from a 6 week of cleanse diet to avoid or greatly reduce: gluten and dairy, processed and packaged foods, refined and artificial sugars. They can reintroduce one food group at a time after and see if it affects their function afterwards. For every meal, you need an adequate source of protein (e.g. chicken breast, quinoa, fish, almonds); omega-3 fats (salmon, avocado, flax seed, walnuts); and plenty of fruits and vegetables that are green or rich in color (e.g. berries, kale, squash). Work with a health professional to optimize individual diets.

D – DECIDE to recover or improve

Start Each practice with the INTENTION that You CAN Do This (conversely you Can’t if you Can’t). Our practice is here to GUIDE you, but you must commit to doing the work since you are building new BRAIN pathways. For very symptomatic patients or if you cannot practice therapy, take the same allotted time to VISUALIZE yourself actually physically doing the therapy exercises. By mentally rehearsing, you are linking thoughts to behaviors which then can take action. Reaffirm your commitment to improve or succeed every day! Give yourself a “High Five” in the mirror every morning.

S – SLEEP

Restorative quality sleep is critical for muscle and brain recovery as well as memory consolidations and learning. Poor sleep has negative effects on decision making, reaction time, psychological resilience, pain tolerance and the immune system. Strive to establish consistent wake up and going to bed times. Increase bright light exposure during the mornings and dim out lights before bedtime. Avoid digital screen time and excess stimulation 1-1.5hrs before bedtime. Avoid caffeinated drinks and sugary snacks by mid-afternoon. Cooler temperatures help promote sleep. Develop a wind-down routine an hour before bed.