Alzheimer’s Awareness Month

June shines a light on Alzheimer’s disease, which affects nearly 50 million people worldwide. Alzheimer’s is the most common form of dementia and a degenerative condition of the brain.

What supports the heart also protects the brain.

• Arterial stiffness is linked to cognitive decline, small‑vessel disease, and amyloid plaque buildup.
• The brain relies on healthy blood vessels to deliver oxygen and nutrients.
• Plant‑based diets have been shown to reverse atherosclerosis and reduce cardiovascular disease risk.
• People who eat more fruits, vegetables, legumes, and whole grains show a lower risk of Alzheimer’s disease.

Takeaway:
Healthy arteries = a healthier brain.

Men’s Health Month & Father’s Day

June also celebrates Men’s Health Month, reminding us to support the well‑being of the men in our lives.

Heart disease is the leading cause of death for men in the U.S.
Half of the men who die suddenly from coronary heart disease had no prior symptoms.

Risk factors include:

• High blood pressure
• Diabetes
• Overweight or obesity
• Unhealthy diet
• Physical inactivity
• Excessive alcohol use

The hopeful news:
Cardiovascular disease is largely reversible through diet and lifestyle.

A study in the European Journal of Epidemiology found that consuming one cup of nitrate‑rich vegetables (about 59 mg/day) lowered heart disease risk by 15% and reduced hospitalizations for:

• Ischemic heart disease – 12%
• Heart failure – 15%
• Ischemic stroke – 17%
• Peripheral artery disease – 26%

Vegetables such as kale, spinach, lettuce, beets were especially beneficial.

Takeaway:
Small daily choices can dramatically improve heart health.

Cataract Awareness Month

Cataracts are the leading cause of blindness worldwide. They occur when the lens becomes cloudy, causing blurred vision and glare that cannot be corrected with glasses or contacts.

While aging plays a role, lifestyle habits strongly influence cataract development.

Increased risk:

• High intake of alcohol or processed foods
• Dehydration
• Diabetes
• Smoking
• Higher BMI
• Certain medications (including oral steroids)

Lower risk:

• Diets rich in fruits, vegetables, and whole grains
• Healthy hydration
• Balanced lifestyle habits

Studies show that people who eat more plant‑rich foods have a lower risk of cataracts.

Takeaway:
Healthy vision begins with healthy daily habits.

Sunlight, UV Protection & Eye Health

Summer sunshine is here, and with it comes the need for mindful eye protection, especially at the beach, on the water, or in the mountains.

As an ophthalmologist, I was trained to recommend sunglasses for UV protection, and this remains important. We should avoid looking directly at the sun.

At the same time, our eyes, like the rest of the body benefit from natural light and Vitamin D. Balanced exposure supports mood, immunity, and overall well‑being.

Takeaway:
Stay active, spend time outdoors, don’t fear gentle natural light and sunshine, enjoy nutritious seasonal veggies and fruit !

April arrives with a beautiful reminder: it’s National Humor Month, a time to honor one of the most uplifting gifts we have as human beings -our ability to laugh. Laughter truly is a kind of medicine, gently soothing the body and brightening the spirit. When humorist Larry Wilde created National Humor Month back in 1976, his intention was simple and profound: to help people recognize the therapeutic value of joy.
Modern science continues to confirm what our hearts already know. A good laugh eases stress, reduces pain, strengthens the immune system, and supports overall well‑being. It relaxes our muscles, improves blood flow, and even gives our hearts a healthy boost. Research shows that laughter increases pain tolerance, reduces inflammation (including in people with rheumatoid arthritis), and can even help decrease lung hyperinflation in those with COPD.
Laughter and Eye Health-A Beautiful Connection
You may be surprised to learn that laughter also nourishes our eyes. Studies show that laughing increases tear production by gently contracting the muscles around the eyes and stimulating the tear glands. This natural lubrication keeps our eyes comfortable and healthy.
Even more fascinating, laughter has been shown to lower intraocular pressure, an important factor in reducing the risk of glaucoma. In one study, people with glaucoma experienced a significant drop in eye pressure after watching a comedy, while those who watched a documentary did not. This suggests that humor may be a meaningful supportive therapy for managing glaucoma and easing overall tension.
Over a century ago, Dr. William Bates observed similar benefits. Through simple daily relaxation practices like palming, sunning, blinking, and other gentle techniques, he helped many people stabilize their eye conditions, long before modern research confirmed the mind‑body connection he intuitively understood.
Food, Mood, and the Joy We Create from Within
Just as laughter nourishes us, the foods we choose each day also shape our emotional landscape. Research shows that whole, unprocessed foods support a brighter mood and a higher quality of life. A 2009 study in the British Journal of Psychiatry found that people who ate whole foods experienced fewer symptoms of depression than those who relied on processed foods. Another study the following year showed that vegetarians reported more positive moods than meat eaters.
Why does this happen? Plant foods are rich in antioxidants and phytochemicals that help repair cellular damage, calm inflammation, and restore balance to neurotransmitters in the brain. For example, quercetin-a natural compound found in apples, kale, berries, grapes, onions, and green tea can help increase serotonin, dopamine, and norepinephrine, all of which support emotional well‑being.
On the other hand, arachidonic acid, a type of fat found only in animal products, can trigger inflammatory pathways that affect the brain, contributing to anxiety, stress, and low mood. Reducing these foods can support both physical and emotional health.
Joy as a Daily Practice
Whole foods, humor, and heartfelt laughter are powerful forms of nourishment. They help us heal, connect, and feel more alive. Laughter is wonderfully contagious and one of the few things we’re always happy to “catch.” The more we allow ourselves to laugh, especially at our own imperfections, the more joy we naturally share with the people around us.
Here’s to a month filled with lightness, warmth, and plenty of reasons to smile. May laughter continues to be one of your most trusted companions on the path to vibrant health.

Welcoming Spring With Light, Water, and Gentle Renewal

As spring arrives and the days grow longer, our bodies and spirits naturally begin to awaken. This season brings a beautiful reminder of something profound: most of the Vitamin D our bodies produce comes from sunlight entering through our eyes, the very organs designed to receive and interpret light. When natural light reaches the retina, it triggers hormonal pathways that support Vitamin D production, circadian rhythm, mood, and overall vitality.

Sunlight is not just pleasant—it is deeply nourishing. When sunlight touches our skin, our body produces additional Vitamin D, a hormone essential for many aspects of health. Research continues to show that insufficient sun exposure is linked to a wide range of chronic conditions, including cardiovascular disease, various cancers, Alzheimer’s disease, dementia, diabetes, myopia, macular degeneration, and multiple sclerosis.

The Healing Power of Natural Light

Our eyes are beautifully equipped to handle sunlight. The melanin in the choroid layer absorbs excess light and reduces internal reflections, supporting clear, comfortable vision. While sunglasses have their place, wearing them constantly can weaken the eye’s sphincter muscles, which are responsible for focusing and visual acuity.

A simple, powerful practice is to spend at least two hours outdoors between 12 pm and 2 pm, allowing your eyes and skin to receive the full spectrum of midday light.

To support restful sleep and healthy vision:

• Avoid electronics for an hour before bedtime
• Read a calming book instead
• Sleep in complete darkness to allow the eyes and brain to fully restore

Daily movement also enhances circulation to every organ—including the eyes—while hydration keeps tissues nourished and functioning optimally.

Honoring Water: The Essence of Life

March also celebrates World Water Day, a perfect reminder of how essential hydration is—especially as we become more active in spring.

Water makes up a remarkable portion of the human body:

• Brain & heart: 73% water
• Lungs: 83% water
• Skin: 64% water
• Muscles & kidneys: 79% water
• Bones: 31% water
• Vitreous body of the eye: 98% water

We cannot survive more than a few days without water. Yet thirst is often mistaken for hunger, and many people begin their day already dehydrated.

A nurturing morning ritual is to drink two glasses of warm water upon waking. Warm water absorbs more efficiently, while cold water passes quickly through the kidneys.

A helpful guideline is to drink half your body weight in ounces each day. For example, a 120‑pound (54 kg) woman benefits from at least 60 ounces (1.8 liters) of water daily. Hydration supports detoxification, brain clarity, and the essential function of the eyes: vision.

When dehydrated, the body pulls water from cells, causing them to shrink and forcing the kidneys to work harder. Over time, this can damage kidney tissue. Drinking water consistently is one of the most loving ways to protect your kidneys.

Kidney Health and Nourishing Nutrition

The second Thursday of March marks World Kidney Day, honoring the organs that filter and purify our blood every moment of our lives.

A diet rich in fruits and vegetables is one of the most supportive choices for kidney health. I learned this early in medical school, and it became personal when I experienced kidney stone disease, which runs in my family. For the past thirty years, I have been free of kidney issues after shifting to a predominantly plant‑based diet and staying well‑hydrated.

Research consistently shows:

• Diets high in animal protein strain the kidneys
• Plant‑based diets, naturally lower in protein, support kidney function
• High‑protein diets (including paleo‑style diets) can accelerate kidney disease and, in severe cases, lead to the need for transplant

Even individuals without kidney disease benefit from limiting animal protein to preserve long‑term kidney health.

A Gentle Invitation Into Spring

March offers a fresh beginning—a chance to reconnect with nature, with our bodies, and with the simple practices that help us thrive.

• Welcome sunlight through your eyes and skin
• Move your body daily
• Drink water generously
• Choose more plant‑based foods and fewer animal products
• Sleep deeply in darkness
• Spend time outdoors, especially midday

Spring invites us to soften, to open, and to care for ourselves with intention. May this season bring you renewal, clarity, and vibrant health.

Eye health is closely linked to heart health. Ophthalmoscopy, a common diagnostic tool, allows doctors to inspect the eye’s blood vessels for signs of circulatory problems, including hypertension, a major indicator of heart disease. The eye’s vascular system is directly connected to the heart and brain, meaning issues in the circulatory system can often be detected during an eye examination. Atherosclerotic plagues can develop anywhere blood flows, including the heart, brain, eyes, internal organs and limbs. Smaller blood vessels, such as those in the eye or penile artery, are especially prone to blockages, which may be early warning signs of broader cardiovascular issues. Clogged vessels can cause heart attacks, strokes, vision loss, and other complications-even mild symptoms may be related to CVD.
The good news is that CVD can often be addressed, reversed, or prevented starting with diet. Many studies, including those referenced in Dr. C. Esselstyn’s “Prevent and Reverse Heart Disease,” show that CVD can be prevented at home by making changes in your kitchen. Even those with a family history of CVD can reduce their risk by focusing on diet and lifestyle, which account for about 97% of cases, while genetics contribute only 3%.

Exercise, Plant-Based Diets, and Top Athletes: Combining a heart-healthy diet with regular exercise is key. Relying on exercise alone to counteract an unhealthy diet is not effective. Diet plays a significant role in longevity and performance even for athletes. For example, Tom Brady played professional football until age 45, partly due to his predominantly plant-based diet. Other elite athletes, like Carl Lewis, Venus Williams, and Lewis Hamilton, also follow mostly plant-based or vegan diets. James Cameron’s documentary “Game Changers” explores this topic further.

Which plant-based foods are best? Plant-based eating is especially beneficial for heart health. Red fruit and vegetables like cherries, beets, beans, and tomatoes stand out for CVD prevention. Beets are rich in nitrates, which the body converts into nitric oxide to dilate blood vessels, improve circulation, and lower blood pressure. Studies, such as the EPIC-Oxford study, show that vegans typically have lower blood pressure than those who eat meat. Beans, lentils, peas, and other legumes are high in protein and fiber, reducing the risk of CVD, coronary heart disease, and hypertension. Tomatoes contain lycopene, which can lower LDL (“bad”) cholesterol and blood pressure, and other nutrients like vitamins B and E and antioxidants called flavonoids that further support heart health. Leafy greens such as kale and spinach are also high in nitrates, lutein, and zeaxanthin, which are important for eye health, protecting against cataracts, macular degeneration, and blue light damage. Foods that benefit the heart also support the brain, eyes, lungs, and overall body function.

Heartfelt Guidance for February, Heart Health Month: While there may not be a single “magic food” to guarantee protection from heart disease, taking gentle, caring steps, every day truly matters. Nourish yourself with a wholesome, mostly plant-based diet, cherish movement through regular physical activity, and remember the importance of restful sleep and managing stress. Surround yourself with supportive relationships and loving connections; they’re just as vital for your heart and eyes as any food or exercise. Let this Heart Health Month be a loving reminder to care for yourself and those around you. Explore this month’s delicious heart healthy recipes and join our quarterly vision training courses to naturally nurture your eyesight. Wishing you a month filled with health, hope, and kindness.

Dear friends,

Happy New Year to all my wonderful followers and supporters! As we step into 2026, I want to express my heartfelt gratitude for your continued trust, engagement, and enthusiasm. Your presence in this community inspires me every single day. I’m excited to continue sharing meaningful health and wellness insights with you, along with educational programs and classes—including natural vision improvement training.

Natural Vision Improvement: A Century-Old Method with Modern Benefits

Many of you know that my vision work is rooted in the Bates Method, developed over 100 years ago by Dr. William H. Bates, a New York ophthalmologist. His groundbreaking approach showed that vision can improve naturally through relaxation techniques rather than relying on glasses, eye drops, or surgery.

My own journey reflects this truth. After applying the Bates Method consistently, I restored my eyesight to 20/20 and no longer need glasses. I continue to practice these techniques daily to maintain clarity and comfort. Learning that Dr. Bates helped individuals with conditions such as cataracts, glaucoma, and macular degeneration inspired me to integrate this method into my consultations so others can experience clearer vision as well.

Combining Ophthalmology and Holistic Health

With over 12 years of experience as an ophthalmologist and 14 years as a Health Coach, I feel incredibly fortunate to blend these two fields into my programs. Many participants in my vision classes have reported noticeable improvements in their eyesight—results that are both encouraging and deeply rewarding.

Here is one of many inspiring testimonials:

“I’ve worn strong glasses for several decades and have always hated them, so when I heard about Dr. Mila’s Vision Improvement course, I signed up immediately… A mere 3 1/2 weeks after I diligently began applying the principles, my eyesight improved so much that my eye doctor was astounded! I still have a long way to go, but I plan to keep up the daily practices… I am determined to one day achieve perfect vision!” — S.

Quarterly Vision Courses & Monthly Q&A Sessions

My quarterly vision courses are valuable for both newcomers and returning students. Each session offers a fresh perspective, and the Q&A portions always bring new insights. If improving or maintaining your eyesight is one of your New Year’s resolutions, I warmly invite you to join one of these classes.

You can also stay connected through my monthly Q&A sessions, where you’re welcome to bring any questions about eye health and vision maintenance.

Small Habits, Big Results

As James Clear writes in Atomic Habits, small, consistent changes can lead to extraordinary results. This applies beautifully to both breaking old habits and building new ones.

One of the best ways to start your day is with movement—yoga, qigong, walking, or jogging. I personally feel a tremendous difference when I begin my mornings with physical activity. And yes, getting started is often the hardest part for everyone!

Alongside exercise, I’ve added daily eye relaxation practices to my routine. The 20/20/20 method—taking a 20‑second break every 20 minutes to look at something 20 feet away—is a simple yet powerful way to relieve eye strain. It’s one of my resolutions this year as well.

Nourishing Your Body for Better Health and Vision

Another popular resolution is improving diet. After reviewing countless studies and health theories, I’ve found a consistent theme: diets centered on whole, plant-based foods support optimal health.

Research presented at the 7th International Congress on Vegetarian Nutrition shows that plant-based eaters tend to meet recommended nutrient levels more easily and have lower risks for type 2 diabetes, high blood pressure, high cholesterol, and several cancers. They are also less likely to develop kidney stones, gout, and cataracts. Nutrients essential for eye health—like lutein and zeaxanthin—are abundant in dark leafy greens, especially kale.

When I practiced ophthalmology in Russia, I never imagined that reducing processed foods and animal protein could help prevent cataracts. But food truly is medicine, offering a powerful alternative to medications and surgeries.

Lessons from the Blue Zones

Healthy habits are most effective when they reflect a broader lifestyle. The Blue Zones research by Dan Buettner highlights communities where people live exceptionally long and healthy lives. Their habits—plant-based eating, regular movement, meaningful relationships, and strong social support—mirror the principles found across many health studies.

We don’t all need to become vegans to improve our health and vision, but increasing plant foods and reducing animal-based foods can make a meaningful difference. It’s far better to adopt healthy habits now rather than wait for pain or diagnoses like arthritis, high blood pressure, cancer, cataracts, glaucoma, or macular degeneration.

Wishing You a Clear, Healthy, Joyful 2026

I wish each of you a healthy, clear, and joyful beginning to the new year. I look forward to hearing from you and seeing many of you in my upcoming programs.

My next quarterly vision training begins on January 5th, where you’ll learn how to improve your eyesight naturally—without glasses, eye drops, medications, or surgery.

Warmest wishes,
Dr. Mila

As the holiday season approaches, I’m filled with gratitude for the light we share, the connections we nurture, and the healing journeys we walk together. Whether you celebrate Hanukkah, Christmas, Kwanzaa, New Year, or simply savor quiet winter moments, this season invites reflection, warmth, and care.
This year has been rich with growth and inspiration. I’ve continued leading quarterly Bates Method courses, attended a vision certification program, and joined the International Holistic Vision Conference in Valencia, Spain. These experiences, along with my background in ophthalmology, deepen my commitment to helping others improve their vision and overall wellness naturally.
Navigating Seasonal Challenges with Grace
December is Seasonal Affective Disorder (SAD) Awareness Month, a reminder that many people feel emotionally tender during the darker, colder months. Here are gentle ways to support your well-being:
Sunlight for Eyes & Spirit

• Seek natural light daily walk at midday or sit near a sunny window.
• Use light therapy lamps on overcast days.
• Sunlight nourishes both vision and vitality.

Movement to Uplift Mood

• Gentle outdoor exercise boosts circulation and clarity.
• Even short walks in daylight can bring peace.

Stress Relief Through Stillness & Connection

• Practices like deep breathing, yoga, qigong, tai chi, meditation, or prayer soothe the nervous system.
• Time with loved ones, volunteering, or caring for a pet brings meaning and calm.
• Counseling or CBT can offer valuable support.

Nourishment That Loves You Back
Food is medicine and joy. A plant-rich diet full of vibrant vegetables, fruits, legumes, and whole grains supports brain health and protects vision. In the world’s Blue Zones, such foods are staples and chronic diseases are rare.
Cooking with Love

• Plan simple, nourishing meals ahead to ease holiday stress.
• Make your kitchen a joyful sanctuary.
• Cooking can be meditative, creative, and deeply rewarding.

Holiday meals can be colorful, healing, and delicious, bringing joy to your table and love to those you cherish.

Wishing you a season filled with warmth, clarity, and connection. May your holidays be a time of healing, joy, and vision inside and out.

As November gently unfolds with its cool breezes and golden mornings, many of us begin to feel the quiet excitement of the season. It’s a time when hearts turn toward home, and the thought of gathering with loved ones brings a comforting sense of joy and gratitude. These moments of connection remind us just how deeply meaningful our relationships are.
It’s beautifully fitting that World Kindness Day falls on November 13 a day celebrated in countries like the USA, Canada, Japan, Australia, and the UAE. It’s a gentle invitation to pause and reflect on the power of kindness, and to share it freely through thoughtful gestures, warm words, and acts of care that bring us closer together.
In the United States, November also brings Thanksgiving, a cherished holiday that celebrates togetherness, appreciation, and the simple joy of sharing a meal. In my own family, it’s a favorite tradition. We look forward to gathering around the table, savoring delicious food, catching up on each other’s lives, laughing, and simply being present with one another.
While festive meals are a source of delight, they also offer a wonderful opportunity to nourish our bodies and minds. Research continues to show that fruits and vegetables play a powerful role in supporting emotional well-being. A study from the UK involving nearly 50,000 people found that those who ate more plant-based foods experienced greater happiness and life satisfaction. Another study from Taiwan revealed that individuals with the highest vegetable intake were significantly less likely to experience symptoms of depression.
Nature’s bounty especially foods rich in antioxidants and phytochemicals which helps soothe inflammation and support brain health. Quercetin, found in apples, kale, berries, grapes, onions, and green tea, is one such compound that acts as a natural mood booster. On the other hand, overindulging in processed or unhealthy foods can lead to discomfort and, over time, contribute to serious health conditions like diabetes, heart disease, and cancer.
November is also World Diabetes Awareness Month, a timely reminder of how our choices impact not only our overall health but also our vision. Diabetes can lead to complications such as diabetic retinopathy and increase the risk of cataracts and glaucoma, conditions that can quietly affect eyesight and quality of life.
With all this in mind, embracing a lifestyle rich in vegetables, fruits, legumes, and whole grains and gently reducing animal products, it can be a powerful step toward better health. Movement matters too. Whether it’s a walk in the crisp autumn air or a jog with loved ones, physical activity supports circulation, heart health, and disease prevention. My family loves participating in the annual Thanksgiving Day Turkey Trot, a fun 5–10K walk or run held across the U.S. If there’s a similar event near you, I encourage you to join in which is a joyful way to celebrate health and community.
This November, I feel especially grateful for the chance to share nourishing, simple meals with those I love, and to connect with many of you through my online cooking classes, wherever you may be in the world. I also continue to offer quarterly sessions focused on natural vision improvement, another way to support your well-being with care and intention.
Thank you for being part of this journey. Your presence and support mean so much. My hope is to keep offering you inspiration for living well, seeing clearly, and embracing happiness in all its forms.

Natural Vision Improvement
Last week, I had the incredible opportunity to attend the International Holistic Vision Conference in the vibrant city of Valencia, Spain. Surrounded by 300 passionate vision educators from 35 countries, we came together to exchange insights, deepen our knowledge, and celebrate the global momentum behind natural vision improvement.
I’m truly honored to be part of this growing worldwide movement. As someone who has personally experienced the transformative power of the Bates Method and yes, I no longer need my distance or reading glasses! I am more committed than ever to sharing this gift with others.
‍ With a background in Ophthalmology and years of experience in health counseling, I now combine science and holistic wisdom to guide people toward clearer, healthier vision naturally.
I offer vision improvement classes four times a year, and the next one begins on January 6. Curious to learn more? Join me for a live Q&A session, held on the first Thursday of every month. The next one is coming up on November 6, a perfect chance to ask questions and see if this path is right for you.
Let’s see the world more clearly together!

Diet and cancer.  A high-fat, high-protein, and low fiber diet increases blood estrogen levels in both women and men. Cow’s milk contributes to higher estrogen levels when consumed. Because cow’s milk comes from pregnant and lactating cows (which lactate while pregnant, unlike humans) it contains estrogen and estrogen metabolites. The insulin-like growth factor (IGF-I) which is produced after consuming cow’s milk, is a hormone that can increase the risk of many forms of cancer, including breast and prostate cancer. Animal foods, particularly dairy, contribute to higher blood levels of IGF-I.  However, eating a diet rich in plant foods lowers IGF-I levels. This is one of the correlations between a low-fat, plant-based diet and reduced risk of breast and prostate cancers. Women with BRCA gene mutations are more susceptible to breast cancer, but just as a plant-based died rich in antioxidants can lower IGF-I, it can also help with DNA repair to combat BRCA 1 and 2 gene mutations. A growing number of studies show that more women in the general population develop breast cancer than those with BRCA gene mutation, indicating that factors other than genes—namely diet—are responsible for breast cancer.

Body fat.  Overweight women are at higher risk of developing breast cancer. In a comparison of U.S. pre- and post-menopausal women eating a Western diet to recent Asian immigrants eating a low-fat diet (20-25% of calories), plasma estrogen levels were 30% lower for Asians than Western women. Higher estrogen levels were associated with higher fat consumption; lower estrogen levels were associated with higher fiber consumption. The following conclusion was made from one study: “A very low fat, high fiber diet in healthy premenopausal women can reduce estradiol and estrone levels without affecting ovulation, thereby providing a rationale for the prevention of breast cancer through a very low fat, high fiber diet.”

Exercise.   This month there are many wonderful runs organized around the world to raise breast cancer awareness.  Most people dress in pink and make a day out of it.  But why do a run and not a bake sale?  The reason is that these runs show the preventative effect of exercise on the disease. Studies show that it is never too late to start exercising and for activity to make a positive difference in your health. Researchers reported that women who did the equivalent of walking 4 hours per week reduced their risk of invasive breast cancer by 10%. And even sedentary people will benefit from starting to exercise at any age. Risk reductions were the same regardless of BMI, weight changes, or waist circumference. Within just few years women of all shapes and sizes can benefit from moving more. And exercise is the best remedy for stress as well…

…Stress. We all agree that chronic stress has a negative effect on the body. Studies show that cancer progresses faster, and survival rates are lower among stressed cancer patients with high stress vs those with minimal stress. Good ways to reduce stress levels for both healthy people and cancer patients include cognitive behavioral therapy, yoga, meditation, prayer, mindfulness training, and massage. But sometimes just meeting a friend for coffee or walking in the park with your pet, belonging to a charitable organization, activity group, or local community can relieve stress as does feelings of purpose and gratitude for life.

Cancer prevention doesn’t start with expensive diagnostic tests; it starts with a healthy lifestyle. Optimizing one’s diet, losing excess weight, exercising regularly, and managing stress would be much more helpful in preventing, increasing survival rate, and avoiding relapses of all types of cancers, especially breast and prostate.

Vision protection and blindness prevention. Besides preserving our eyesight with a general healthy lifestyle and nutrition, we need to remember that cancer prevention will also play a great role in that. Some cancers tend to be metastasized to the eyes and cause blindness. According to the National Eye Institute in the USA, the most frequent cancer to metastasize to the orbit is breast cancer, the second is lung cancer, followed by uterine and cervical cancers in women.

So, this month I invite you to take a good care of your health by: 1) eating foods that are whole, unprocessed, high fiber, low fat and predominantly plant-based; 2) exercise regularly; 3) manage stress; and 4) get outside to enjoy the beautiful October weather, giving your eyes much-needed light, Vitamin D and relaxation. I also invite you to my quarterly 5-week vision training series, which will help you to see better, prevent and improve any eye conditions without glasses, eye drops, or surgeries. Check out our schedule below in the classes section. I look forward to connecting with you and receiving your questions and comments.

Wishing you a healthy and enjoyable October!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6398740

Adlercreutz H, Gorbach S, Golden B, et al. “Estrogen Metabolism and Excretion in Oriental and Caucasian Women.”

 JNCI J Natl Cancer Inst (1994) 86 (14): 1076-1082.

 Sharpe RM, Skakkebaek NE. “Are oestrogens involved in falling sperm counts and disorders of the male reproductive tract?” Lancet 341: 1392-95, 1993

Bagga D, Ashley I, Geffrey S et al. “Effects of a very low fat, high fiber diet on serum hormones and menstrual function. Implications for breast cancer prevention.”  Cancer  1995 Dec 15;76(12):2491-6.

Pasanisi P, Bruno E, Venturelli E, et al. Serum levels of IGF-I and BRCA penetrance: a case control study in breast cancer families. Fam Cancer. Published ahead of print Apr 1, 2011.

Fournier A, Dos Santos G, Guillas G et al. “Recent Recreational Physical Activity and Breast Cancer Risk in Postmenopausal Women in the E3N Cohort.” Cancer Epidemiology, Biomarkers, and Prevention 23.9 (2014) 1893-1902. doi: 10.1158/1055-9965.EPI-14-0150

Nielsen N, Zhand Z, Ktistensen T, Netterstrom B, Schnohr P, Gronbaek M. “Self reported stress and risk of breast cancer: prospective cohort study.”  BMJ. 2005 Sep 10;331(7516):548.

 Colotta F, Allavena P, Sica A, Garlanda C, Mantovani A. “Cancer-related inflammation, the seventh hallmark of cancer: links to genetic instability.” Carcinogenesis 2009 Jul;30(7):1073-81.