Natural Health: It's getting harder to read small print - what can I do?

There are some crucial nutrients linked to a much lower risk of a range of eyesight problems. And these five simple exercises take 10-15 minutes and can be done almost anywhere

When strengthening your eyesight, it can be helpful to take a two-pronged approach by taking time out daily to perform five simple eye exercises and supporting your eye health through supplementation

I'm in my early 40s and have noticed I'm finding it difficult to read small print. What can I do to strengthen my eyes?

When strengthening your eyesight, it can be helpful to take a two-pronged approach by taking time out daily to perform five simple eye exercises and supporting your eye health through supplementation.

Lutein and zeaxanthin are two crucial nutrients linked to a much lower risk of a range of eyesight problems due to their role in macular protection. They can be found in dark green leafy vegetables and eggs or in supplement form.

Bilberries have a reputation for supporting eye health, recommended by most natural health professionals for sore, dry eyes and to improve vision and focus. Bilberry supplements are available from health stores in capsule and liquid form.

The five simple exercises take 10-15 minutes and can be done almost anywhere.

1. Focus switch 

Choose a close object to focus on (you can use your thumb) and hold it about 25cm (10in) away from your face. Now choose a distant object — about 4.5m (15ft) away from you. With each breath, switch your focus between the near and far objects.

2. Infinity 

For this exercise, move your eyeballs in the shape of the infinity symbol (like a horizontal figure eight). Move your eyes slowly, tracing the infinity pattern in one direction for a minute or two, then switch to the other direction.

3. Blink

This is particularly useful for anybody who spends a lot of time in front of a screen and is the simplest exercise of all — blink, then count to three, then blink again, repeating this for two minutes. You can also take note of opportunities throughout the day when you find yourself in a fixed stare and consciously blink.

4. Hitchhicker 

Stretch your arm out with the thumb up. Focus on your thumb at arm’s length, and then slowly bring your thumb towards your face while maintaining focus. Do this until your thumb is about 7.5cm (3in) from your eyes, and then bring the thumb slowly back to arm’s length again. Repeat for two minutes daily.

5. Eye palm  

This is the most relaxing of all the exercises and helps to relieve stress in the eye area. Sit at a desk or table and breathe deeply. Rest your elbows on the table and close your eyes. Place your palms over your eyes and gently cup your eye sockets.

A friend swears by apple cider vinegar to ward off colds. Is it worth the investment?

Apple Cider Vinegar (ACV) has a long history of being used as a health tonic. 

Packed with nutrients and bioactive compounds, ACV is derived from fermented apple juice, retaining many of the fruit's healthful properties. One of the key constituents contributing to ACV's immune-boosting potential is acetic acid.

Known for its antimicrobial properties, acetic acid helps the body to fight off harmful bacteria and infections. Additionally, ACV contains essential vitamins like vitamin C, which plays a crucial role in immune support by promoting the production of white blood cells.

Since gut health is an integral part of the well-being puzzle, it makes sense that ACV can be used as a health tonic since it contains prebiotics which nourish beneficial gut bacteria and support a healthy gut microbiome. A well-balanced gut microbiota is linked to enhanced immune function, as it helps regulate the body's immune responses.

It is important to note you should not drink straight ACV shots. Instead, you need to dilute a tablespoon in a glass of hot or cold water (you can add ginger, honey, cinnamon and the like to improve the taste). Take this brew one to two times daily for immune support.

While apple cider vinegar is not the cure-all that many claim it to be, combined with a balanced diet, regular exercise, and sufficient sleep, it can be a valuable part of a holistic approach to immune health.

• If you have a question for Megan Sheppard, please email it to [e-mail] 
• NOTE: The information contained in this column is not a substitute for medical advice. Always consult a doctor.