• Leukemia involves abnormal growth of blood cells in the bone marrow.
• Lymphoma disrupts the lymphatic system, especially the B cells and T cells responsible for immunity.

According to the American Cancer Society, lymphoma cases have been on the rise, with men experiencing higher rates than women. Survival outcomes differ greatly depending on the cancer type and its progression, ranging from one year to five or more. The question remains: what has fueled this increase over the past twenty years?
Research has identified several likely contributors, including environmental toxins, pesticide exposure, reduced immune resilience, and evolving lifestyle patterns. Alarmingly, there’s also been a steady uptick in childhood cancers, particularly acute lymphoblastic leukemia (ALL), with incidence rates climbing about 1% per year in developed countries.
A fascinating theory proposed by scientist Mel Greaves the “delayed infection” hypothesis suggests that children who encounter fewer infections during infancy may have undertrained immune systems, potentially increasing their risk for ALL. In essence, minor childhood illnesses help develop strong immunity, highlighting the importance of normal exposure to germs in early life.
Lifestyle, Environment & Diet: Key Prevention Strategies
Environmental influences are major factors in cancer risk. Prioritizing fresh air, regular movement, restorative sleep, and stress management enhances immune function. Diet also plays a powerful preventive role. A British Medical Journal study found that vegetarians are 12% less likely to develop cancer, and for blood cancers like leukemia and lymphoma, the risk drops by an impressive 45%.
Transitioning to a whole-food, plant-based diet, exercising regularly, and practicing mindfulness can significantly reduce your risk of chronic illness, boost immunity, and help your body recover from infections.
World Patient Safety Day & Schooltime Eye Health
With the start of a new school year, September is also the perfect time to highlight eye health and vision safety. Many children are diagnosed with visual problems each year, often linked to increased screen time, which can result in eye strain, headaches, and higher rates of nearsightedness.
Over a century ago, Dr. William H. Bates developed natural methods to support eyesight, such as using Snellen charts in classrooms and promoting simple relaxation techniques like palming, swinging, blinking, and spending time outdoors. Teachers reported that students who practiced these methods felt calmer and more focused, with improvements in vision and memory.
The Importance of Outdoor Play and Movement
Outdoor activity is more than just fun for kids, it’s essential for healthy eyes. Exposure to natural light and focusing on distant objects helps maintain flexible vision, while sports and play benefit both the eyes and brain. Encouraging children to spend time outside and joining them in activities like a simple game of catch can be both enjoyable and beneficial for eye health.
Everyday Eye Care Tips

1. Use the 20-8-2 Rule: Every 20 minutes, stand for 8 minutes, then move for 2 minutes.
2. Blink often and rest your eyes: Avoid staring and close your eyes periodically.
3. Get 30–60 minutes of outdoor time daily: Natural light and distance viewing help maintain vision health.
4. Wear protective eyewear: Use quality glasses for sports to prevent injuries.
5. Eat for your eyes: Include colorful produce like carrots, peppers, sweet potatoes, and leafy greens, plus vitamins A, C, E, and antioxidants like lutein and zeaxanthin.

This September, let’s remember the power of prevention. By supporting our immune system, making nutritious food choices, getting outdoors, and practicing regular eye care, we can nurture lifelong wellness for ourselves and our loved ones.

August gently closes the chapter of summer and opens the door to a new academic year. As children and students prepare for school, it’s a perfect moment to bring attention to eye health. That’s why August is recognized as Children’s Eye Health and Safety Month, also known as National Eye Exam Awareness Month. This observance encourages families and educators to prioritize early detection, comprehensive eye exams, and simple steps to prevent eye injuries before the school year begins.
Cataract Awareness Month
August also highlights cataract awareness. Cataracts remain the leading cause of blindness worldwide. They occur when the eye’s lens becomes cloudy, causing blurred vision and glare that cannot be corrected with glasses or contact lenses. Fortunately, cataracts can be removed surgically and replaced with a clear artificial lens.
While aging is the most common factor, lifestyle and health play a meaningful role. Over time, the proteins in the lens break down more slowly, making the lens thicker and less flexible. But research shows that diet and overall health strongly influence cataract risk. Factors that increase risk include:

• Diabetes
• Smoking
• Higher BMI
• Long-term steroid use
• Diets high in alcohol and processed foods
• Chronic dehydration

On the other hand, people who eat more fruits, vegetables, and whole grains tend to have a significantly lower risk of developing cataracts.
Sunlight & Eye Protection
Bright summer days remind us to protect our eyes especially at the beach, on the water, or in the mountains. As an ophthalmologist, I was trained to recommend sunglasses for UV protection, and it’s true that we should avoid looking directly at the sun. Yet our eyes, like the rest of our body, benefit from natural light and a healthy dose of Vitamin D. Balance is key.
Exercise & Eyesight
Vision supports everything we do: from sports and movement to communication and daily tasks. Because the eyes are part of both the brain and the body, anything that improves overall health also supports healthy vision.
Regular exercise:

• Enhances circulation
• Reduces stress
• Supports healthy blood pressure and cholesterol
• Improves blood flow to the optic nerve and retina
• Helps nourish eye cells with oxygen and nutrients

Staying active can positively influence common eye conditions such as cataracts, glaucoma, and macular degeneration.
Exercise + Diet: A Powerful Partnership
A strong exercise routine works best when paired with a nourishing diet. Research from Dr. Neal Barnard and Dr. James Loomis (Physicians Committee for Responsible Medicine) shows that a whole-food, plant-based (WFPB) diet significantly improves cardiovascular health and recovery time for endurance athletes.
Even highly trained athletes can develop heart disease, one study found that 44% of endurance cyclists and runners had coronary plaque. A WFPB diet helps:

• Reverse plaque
• Lower blood pressure and cholesterol
• Reduce inflammation
• Improve blood viscosity (allowing more oxygen to reach muscles)
• Enhance arterial flexibility and blood flow
• Support faster recovery

Plant-based diets are naturally rich in antioxidants, which help neutralize free radicals that contribute to muscle fatigue and slower recovery. They are also lower in fat and higher in fiber, helping reduce body fat and improve aerobic capacity.
Protein: Clearing Up the Myth
Protein is essential, but athletes do not need large amounts of animal protein to perform well. Carbohydrates are the body’s preferred energy source for all physical activity, including high-intensity and endurance exercise.
Athletes generally need about 15% of their calories from protein, if total calorie intake is sufficient. Diets overly focused on animal protein can increase the risk of type 2 diabetes, coronary artery disease, and certain cancers.
Plant-based athletes often enjoy:

• Better endurance
• More lean muscle mass
• Faster recovery
• Lower risk of chronic disease

The Bottom Line
A lifestyle that combines regular exercise, a predominantly plant-based diet, and routine eye exams creates a strong foundation for long-term health. These simple habits support not only your vision but your overall well-being helping you move through life with clarity, strength, and vitality.

Summer Heat, Hydration & Your Body
July is often the hottest and most active month of the year. During long trips, outdoor sports, and time in the sun, dehydration happens quickly. Staying hydrated is essential for your energy, clarity, and overall health.
Two helpful hydration guidelines:

• Drink eight 8‑oz glasses of water daily (about 2 liters).
• Or drink half your body weight in ounces (e.g., 160 lbs. → 80 oz/day).

Water makes up nearly 70% of the body and 73% of the brain, supporting temperature regulation, nutrient transport, and waste removal. When dehydrated, we may feel sleepy, sluggish, unfocused, or develop headaches.
Dry Eye Awareness Month — July
July is Dry Eye Awareness Month, a perfect time to care for your eyes in the summer heat.
Why Dry Eyes Happen
Dehydration, air conditioning, wind, sun exposure, and long hours on digital devices all reduce moisture on the eye surface. Symptoms include:

• Burning or stinging
• Scratchiness
• Redness
• Tired appearance
• Excess tearing (a reflex response to dryness)

Natural Relief
Lubricating drops help temporarily, but simple habits address the root cause:

• Blink more often — try 30 quick blinks several times a day.
• Rest your eyes outdoors in gentle natural light.
• Stay hydrated to support tear production.
• Support tear glands – lacrimal glands make tears; meibomian glands make the oily layer that prevents evaporation.

Severe dryness can lead to corneal ulcers, so awareness and prevention are essential especially this month.
World Drowning Prevention Day — July 25, 2026
As many families enjoy swimming, lakes, beaches, and pools in July, World Drowning Prevention Day reminds us of simple, life‑saving precautions.
Key Safety Tips

• Never swim alone; always supervise children.
• Use life jackets in open water or when boating.
• Avoid swimming when overheated or dehydrated.
• Take breaks in the shade and drink water regularly.
• Learn basic water safety and CPR.

Hydration also plays a role in water safety, it helps maintain alertness, coordination, and good judgment while swimming.
Cataracts & Dehydration
Studies show dehydration contributes to cataract development. Cataracts occur when the lens becomes cloudy, dense, and less flexible. Age‑related cataracts often appear in the 50s and 60s, when people tend to drink less water and thirst signals weaken. Staying hydrated supports lens clarity and healthy accommodation.
Circulation, Eye Blood Supply & Heat
When dehydrated, blood becomes thicker, and circulation slows including to the eyes. In severe heat stroke, blurred vision may appear along with dizziness, weakness, headache, and muscle aches. Hydration protects both your body and your vision.
Staying Alert to Your Water Needs
Thirst and hunger can feel similar, making hydration tricky. A simple approach: Aim for 2 liters (64 ounces) of water daily.
Helpful habits:

• Keep a water bottle nearby and refill it often.
• Choose unsweetened, nonalcoholic beverages (alcohol and caffeine dehydrate).
• Eat water‑rich foods- fruits and vegetables provide about 2 cups of water daily.

Hydration supports your heart, brain, eyes, muscles, and overall vitality.
Natural Vision Improvement Summer Class
I continue to lead natural vision improvement classes. After starting to practice it myself, I no longer need distance or reading glasses. My medical training in Ophthalmology and experience in health counseling allow me to help people improve their vision naturally.

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.