Introduction

Ayurveda says, “Sarvendriyanam Nayanam Pradhanam” eyes are the most important of the five sense organs because a vast majority of our knowledge and experience of the world comes through sight. The eyes are governed by Alochaka Pitta, and their well-being depends greatly on the strength of digestive fire(Jatragni). When digestion is balanced, the body is nourished, and the eyes naturally remain clear and strong. But whenever digestion is disturbed, from a simple fever, indigestion, or even deeper issues like liver disorders eyes are often the first to show signs of imbalance. In fact, physicians traditionally observed the eyes to assess conditions such as anemia, jaundice, and liver health.

Fast forward to today, our eyes are under constant pressure like never before. From children to elders, we are all exposed to hours of digital screens computers, phones, televisions. Our day today life we are addicted to binge-watching series, endless scrolling of reels, gaming on Xbox to long hours of work with computers spending more and more time glued to digital screens. The result is a rise in eye strain, dryness, fatigue, headaches, and even mental stress. Yet, the beauty of Ayurveda lies in its timelessness. Even though this science emerged thousands of years before computers and smartphones, its practical wisdom applies powerfully to modern life.

Ayurveda embeds eye care, into the very fabric of daily routines. From the daily application of Kajal (collyrium) to the soothing practice of palming the eyes after meals, and practice of Padabhyanga (foot massage), every ritual is designed to protect our vision. By understanding Ayurveda’s holistic view of eye health, we can find natural, preventive, and restorative ways to protect our vision in this digital age.

Ayurvedic Care for Healthy Eyes

Ayurveda offers a holistic approach to eye health, integrating diet, lifestyle, therapies, and preventive practices into one system of care. In fact, Ayurveda has a dedicated branch called Shalakya Tantra, which deals specifically with diseases of the eyes and other sense organs. 

Dietary Care:

Ayurveda teaches that our food is our medicine — and for the eyes, coolant food that should directly nourishes Alochaka Pitta. A well-chosen diet can protect, strengthen, and rejuvenate the eyes, while poor dietary habits quickly disturb Pitta and weaken visual health.

Foods to eat:

• Sweet, juicy, and cooling foods that pacifies Pitta. Cucumber, melons, grapes, pear are some examples.
• Leafy greens example kale, spinach, Rocket, lettuce take more salads rich in lutein and zeaxanthin.
• Carrots, pumpkins, and seasonal vegetables that provide natural Vitamin A.
• Indian vegetables like drumstick, methi, native greens, pumpkin, sweet potatoes, plantain, radish, brinjal, bitter gourd, bottle gourd, curry leaves, corriander , moringa leaves and more to mention.
• Almonds, Walnuts, Cashew, Pista, in general raisins, nuts and seeds sesame, pumpkin, chia seeds for healthy fats and nourishment.
• Amla (Indian gooseberry) the best food to consume daily for its antioxidant and rejuvenating properties.
• Fresh fruits oranges, lemon, grapefruit, Papaya, Berries, Mangoes, Avacoda, Pineapple, Tomatoes.
• Fish and meats especially in the form of soups. Meat is used in external therapy also for short sight.
• Ghee best for pitta and eye health for lubricating and strengthening the eyes.

Avoid:

• Excessive pungent, sour, salty, and fried foods, as these aggravate Pitta and contribute to heat and inflammation.
• Overuse of caffeine and alcohol, which dry out tissues and strain the eyes.

In short, what we place on our plate is the first line of eye care. Choosing cooling, nourishing foods while avoiding Pitta-aggravating habits keeps the eyes resilient and bright.

Internal Medicines & Herbs for Eye Care

• Triphala – Triphala the best medcine for eyes, balances all three doshas. It is high in antioxidants, anti-inflammatory, improves digestion, cleanses the bowel, strengthens tissues, clears toxins from liver and internal organs. It helps relieve constipation, which is a cause to trigger eye disorders. Triphala can be used in the form of powder, paste, ghee, juice or decoction as per the physician advice.
• Rosewater – Cooling and anti-inflammatory, soothes irritated eyes and reduces puffiness. Use natural rosewater only. It can be used internal and external.
• Licorice (Glycyrrhiza glabra) – Used with ghee for degenerative eye conditions and dry eyes, supports liver cleansing and reduces inflammation. Used Internal and external.
• Black Cumin Seed (Nigella sativa) – helps inflammatory eye disorders and Pitta-type headaches, clears toxins and enhances digestion.
• Bhringaraj (Eclipta alba) – Powerful antioxidant; balances Pitta and Vata, supports liver and blood health.
• Shatavari (Asparagus racemosus) – Cooling, moistening, and rejuvenating; soothes dry, inflamed eyes and promotes gut health. Take with milk for best effect.
• Neem (Azadirachta indica) – Detoxifying herb, clears excess Pitta and Ama, cools Pachaka Pitta.
• Saffron (Kesar) – Strengthens the eyes, improves vision, and is cooling for Pitta.
• Tulsi (Holy Basil) – Anti-inflammatory, helps detoxify and balance Pitta.
• Triphala Ghritam – Classical Ayurvedic ghee-based formulation; nourishes eyes and balances Pitta.

Please note internal medcines should be used under supervision of an Ayurvedic physician.

External Care & Daily Eye Routines

Ayurveda emphasizes external therapies and simple daily routines to keep the eyes cool, nourished, and resilient. Many classical practices can be adapted safely at home to counter digital strain, heat, and Pitta imbalance.

Daily Eye Care Routine

Eye Wash (Netra Prakshalana)

• Start the day by washing eyes with cool or lukewarm water — Ayurveda specifically recommends avoiding hot water for the eyes or head bath, as excess heat aggravates Pitta.
• For extra nourishment: use Triphala decoction, milk (or breast milk if available), or natural rosewater. Splash gently 10–15 times each morning to cleanse and soothe the eyes.

Palming (Akshi Abhyanga)

• Rub palms together until warm and gently cup them over closed eyes, without pressure.
• Let the darkness and warmth soothe your optic nerves.
• Classical texts suggest doing this after meals to allow eyes to receive nourishment. Practice 2–3 minutes daily, especially after food and screen time.

Trataka Candle Gazing & Sun Gazing 

• Focus gently on a ghee lamp flame for a few minutes to calm the mind, soothe the eyes, and strengthen vision.
• Short sun gazing during early morning or late evening is beneficial, though in colder or cloudier climates (like UK), this may be difficult and should be practiced with caution.

Eye Muscle Exercises

• Basic Eye Movements: Move eyes up, down, side-to-side, and in circles 5–10 times to improve flexibility and circulation.
• Eye Rotations : Rotate eyes clockwise and counterclockwise 5–10 times to relieve tension and strengthen muscles.
• Focusing Exercises (Near-Far Shift): Alternate focus between a near object (20 cm) and a distant object (5–6 m) 10 times to reduce digital strain.
• Staring Exercise: Fix gaze on a distant object for 10–15 seconds, then close eyes for 5 seconds to enhance focus and optic nerve strength.
• 20-20-20 Rule️: Every 20 minutes, look at an object 20 feet away for 20 seconds. This simple rule is now mandatory in many organisations workplace guidelines to prevent eye strain and maintain ocular health.

Medicated Kajal (Anjana)

In Ayurveda, Anjana (medicated collyrium) is a classical therapy to strengthen the eyes, improve vision, and soothe irritation. Unlike cosmetic eyeliner, it is therapeutic and suitable for daily use by all genders. Prepared using herbs Sauviranjana, ghee, Triphala, Tulsi, Daruharidra, Licorice, Castor Oil.

• Wash hands and clean eyes.
• Sit comfortably in front of a mirror.
• Apply a tiny speck of medicated kajal on the inner lower eyelid.
• Blink gently to spread evenly.
• Use once or twice daily, morning and evening, as part of your routine.

Many commercial products are available from famous brands like Himalaya, Biotique that can be ordered in ebay or Amazon.

External Oil Application

• Gently apply ghee, castor oil or almond oil or coconut oil to eyelids and surrounding muscles at night instead of eye shadow.

• Nourishes tissues, reduces dark circles, prevents dryness, and protects against inflammation.

• Rubbing a oil on the soles of the feet enhances eye nourishment.

Netra Kalpas (Specialized Eye Treatments):

• Netra Tarpanam: Medicated ghee is pooled around the eyes for 35 minutes to relieve dryness, strain, and strengthen eye muscles.
• Netra Seka / Netra Dhara: Medicated herbal decoctions (kashaya) are poured over the eyes to treat various eye disorders.
• Aschothana: Medicated drops lot of medicated drops available based on conditions. Elaneer kulambu kerala special but should be used with physician advise.
• Vidalaka: Medicated paste is applied on upper and lower eyelids, leaving eyelashes free, to soothe and protect eyes.
• Pindi: Thick cotton packs infused with herbs are placed on eyelids to provide warmth and nourishment.
• Anjana: Medicinal powders or ghee-based kajal applied to the inner eyelid to strengthen vision and cleanse eyes.

Panchkarma therapies also helps in enhancing eye health. As daily routine nasyam and foot massage is directly strengthens eyes.

Yoga for Eye Health

• Shambhavi Mudra: Eye gazing upwards while meditating.
• Palming & Trataka: Already described above.
• Netra Shuddi Kriya: Cleansing Eyes
• Surya Namskar: Improves blood circulation, relaxes eye muscles.

Gentle asanas like Savasana, Sarvangasana, Matsyasana, and Paschimottanasana improve circulation to head and eyes.

Myopia in Children

With the number of children requiring spectacles on the rise, managing myopia has become a growing concern. Research has shown that practicing Akshi Tarpana  is one of the best Ayurvedic treatments for supporting healthy vision in children. In this therapy, a dam of black gram dough is placed around the eyes and filled with medicated ghee or herbal oils, bathing the eyes in this warm, nourishing substance for 15–30 minutes. Studies indicate that regular practice can slow the progression of myopia and, in some cases, kids go spectacle free, making it a safe and proven Ayurvedic approach for children eyes. When visiting India please try to utilise from panchakrma centres to protect children eyes.

Conclusion

Daily care and preventive practices are the cornerstone of Ayurvedic eye health. While specific therapies and treatments are available for symptomatic conditions, routine measures like eye washes, palming, medicated kajal, dietary care, and gentle exercises help protect vision for the future. Even while living in the UK, adopting these simple daily habits can maintain eye strength, reduce digital strain, and support long-term ocular health. Ayurveda emphasizes prevention — nurturing the eyes today ensures clearer, stronger vision tomorrow.