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.

    
Ingredients:
2 packed cups of basil
2 TBSP pine of nuts, pumpkin seeds, or walnuts
1 cup green peas
3-4 cloves garlic, peeled and chopped
2 tablespoons of fresh lemon juice
300g of whole grain pasta
6-8 stalks of green or white asparagus
Sea salt to taste

Instructions:
Bring the water to boil and add pasta, mix well, turn off the heat. Put asparagus in the pot with pasta and cover with the lid until it is ready to be mixed with sauce, approximately 15 minutes. It will be cooked.
Combine the basil, pine nuts, green peas, garlic, lemon juice, salt in a food processor and puree until smooth and creamy, adding some water if too thick.
Remove asparagus from the pot and set aside. Drain pasta, don’t rinse it, and immediately toss the cooked pasta with the pesto sauce.
Serve with asparagus on the side or cut asparagus into pieces and mix in with pasta.

Pineapple refreshing salad

4 cups of pineapple chunks
1 cup of fresh mint leaves, cut in strips
1 cup of pomegranate arils
Arrange everything in a big bowl, chill before serving for an hour.

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.

Serves 4-6
Preparation time: 10 – 15 minutes

2×400 gr/2 (14 oz) cans of cooked chickpeas
1/2 red onion, thinly sliced
3 medium tomatoes, roughly chopped
45-60 ml/3-4 tablespoon olives, halved and pits removed
A handful of parsley, chopped
Juice of 1 lemon
5 ml/1 teaspoon ground sumac – optional
1/2 teaspoon paprika flakes – optional
Salt and freshly ground black pepper to taste

Place the cooked beans in a bowl, after draining its juice and rinsing over warm water. Mix some salt and sumac with the onion slices well. This will soften the onions and make them more palatable. Add the onion, chopped tomatoes, half of the olives, parsley, and paprika flakes into the bowl. Pour lemon juice over this mixture.

Season with freshly ground black pepper and combine well. Arrange on a serving plate and garnish with remaining olives. Serve immediately or refrigerate until later.

Baked quince stuffed with raisins and walnuts

2 quinces corded and cut in half (or big apples)
2 tablespoons raisins
2 tablespoons of walnuts, crumbled

Put 4 halves of quinces on the baking sheet with skin on the bottom, sprinkle with cinnamon, if desired.

Distribute raisins and the walnuts among 4 pieces, filling up the core pit.

Bake for 35 minutes at 350⁰F/175⁰C.

Enjoy cooled or warm.

/https://www.therossareport.com/eye-health-with-mila-casey

It is a soup made with beetroot and associated with the cuisine of eastern and central Europe, especially Russia, Poland, and Ukraine.

Ingredients:
4 medium cooked and shredded beets
4 medium white cooked and cut in small cubes potatoes
2 shredded carrots
1 chopped onion
2 chopped celery starks
½ cup of chopped red pepper
1 liter of vegetable broth
1 cup of sauerkraut
2 cloves of minced garlic
½ cup of fresh chopped parsley
1 can of red beans (or any other legumes)

Instructions:
In a big soup pot sauté onions, carrots, celery, and peppers using a bit of broth or water for 5-8 minutes. Then add vegetable broth, potatoes and cook for 10 minutes. Then add beets, beans, and sauerkraut, cover the pot with the lid and simmer for another 5-7 minutes on low heat. Add minced garlic, cover with the lid, and turn off the heat. Serve with chopped parsley and a teaspoon of a plane plant-based yogurt, if desired.

Chocolate Cherry Cobbler

Ingredients:
1 package of sweet frozen cherries or preserved pitted cherries in a jar with juice
1 cup of almond meal/flour
1 cup of oat flour (could be made from 1,5 cup of oats)
½ teaspoon of baking soda
                                               10 Medjool dates                                               
1 cup of any plant milk or juice from cherries (if using from the jar)
1 teaspoon of vanilla
½ cup of cocoa powder
Chocolate bar chopped or chocolate chips/nibs of your choice (I use raw organic vegan)

Instructions:
Preheat the oven to 375F/180C. Blend all ingredients except for cherries in a mixer. Then fold in chocolate chips. Pour the dough in the pie glass dish, then top with the cherries distributing them evenly. Cherries will sink into the dough naturally. Bake for 35-40 minutes. Could be served warm, cold, or reheated later.

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.

Warming quick soup

• 3-4 medium sized cooked potatoes
• One large yellow onion chopped
• Four garlic cloves minced
• Any frozen vegetable mix (like peas, carrots, corn, peppers)
• Vegetable broth 4 cups/ 800ml
• 1 TBS of curry spice
• 1 TBS of fresh grated ginger
• Sea salt and fresh cracked black pepper to taste

 INSTRUCTIONS:

1. Cut 3 cooked potatoes in cubes, put in a pot with chopped onion, vegetables, curry, ginger and add vegetable broth.
2. Bring to a boil, then turn down the heat to a minimum and cover with the lid.
3. Mash one potato in a separate bowl or in a blender with some vegetable broth, then add to the pot. Bring to the final boil. This creates the thickness and gives soup a creamy consistency.
4. Then, add minced garlic, turn off the heat and let it stand for 5 minutes.
5. Serve with fresh chopped parsley or cilantro.

 
Ginger cookies

• 12 oz dates pitted and soaked for 30 minutes
• 2 cups of oats ground finely
• ½ cup of soaked raisins
• 1 teaspoon of pure vanilla extract
• 2 teaspoons of fresh ground ginger
• 1 teaspoon of cinnamon
• ¼ teaspoon of ground cloves

 Preheat oven to 350°F/ 185C. Line a cookie sheet with parchment paper or a silicone baking mat.
In a food processor combine dates, ground oats, raisins, vanilla, ginger, and cloves. Process until it forms a pliable dough.
On the cutting board shape a flat big cookie from the dough. Then cut into 12 sectors with the knife. Then shape a ball from each sector, putting it on the cookie sheet and flattening it with your palm.  
Bake for 25 to 30 minutes, rotating cookie sheet halfway through baking. Let cool for 10 minutes on cookie sheet. Store cookies in an airtight container in the refrigerator for up to 1 week or freezer for a month.

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