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Lifestyle changes to treat dry eye
Hydration
Hydration Action Items
- Drink 16 to 32 ounces of water right after waking up (hyper-hydration), before eating.
- Drink 8 to 16 ounces of water, 10 to 15 minutes before every meal or snack.
- Purchase a 32 ounce (or larger) water bottle and keep it near you at all times. Whenever you look at your water bottle, take a drink. “If you think, drink”.
- Purchase a BIG Berkey Water Filtration Kit to decrease toxins in your drinking water.
- Purchase a Camelback Backpack for working out.
Supplementation
Supplementation
Multivitamin: Healthycell Bioactive Multi
- We love this multivitamin as it is a whole foods source of vitamins and will cover a ton of our other vitamins and minerals including your daily Vitamin A, Vitamin B (methylated Folate), B Complex, Vitamin C, Vitamin E, Zinc, Selenium, Copper, and Manganese as it provides your daily values needed.
- Take this with food and at a time that you will best remember (breakfast for us).
- This is not in pill form, but rather a gel, so you can even squeeze it into your morning smoothie!
- Click here to purchase the Healthycell Bioactive Multi
Greens Superfood Powder: Nested Naturals Super Greens
- One to two scoops per day in your morning green smoothie or just mix with water and drink. We also put it in pancakes, soups, or pretty much anything to add a superfood power-up.
- Click here to purchase on Amazon.
Probiotics: PB Assist®+ Probiotic Defense Formula
- Take probiotics first thing in the morning on an empty stomach. Take it with your hyper-hydration!
- Click here to purchase on doTERRA's website.
Vitamin D: Pure Encapsulations Vitamin D3 5,000 IU
- Taken a higher dose of vitamin D3 will help reduce inflammation, which is one of the main causes of dry eye.
- We take this with our multivitamin in the morning.
- Click here to purchase Vitamin D3 on Amazon.
Phytochemicals: Heyedrate Lutein and Zeaxanthin
- Lutein and Zeaxanthin are powerful phytochemicals that act as antioxidants in the body and more specifically the eye. They help eliminate free radicals from causing further damage in your eye.
- We take this with our multivitamins in the morning.
- Click here to purchase our Heyedrate Lutein and Zeaxanthin on Amazon.
Magnesium: Seven Minerals Pure Magnesium Oil Spray
- Most of us are deficient of magnesium and increasing our intake of magnesium can cause a significant reduction in inflammation, and if you recall inflammation is what we are trying to reduce.
- It is best absorbed topically and we spray this on before going to bed.
- Click here to purchase Seven Minerals Pure Magnesium Oil Spray on Amazon.
Omega-3 Fatty Acids: Heyedrate Omega-3
- Increasing healthy fats means more oxygen getting into your cells, which means better cell function and less disease.
- We take this with our multivitamin in the morning.
- Click here to purchase our Heyedrate Omega-3 on Amazon.
Food Elimination
Food Elimination
Don’t get overwhelmed with the lists of foods to eat and what foods to eliminate. We have included a simple meal preparation chart further along. Also, start adding healthier options into your diet and you will naturally eliminate the worse options.
TAKE ACTION: Print the food elimination sheet and the tally sheet below. Start eliminating some of these toxic foods ASAP!
Simple Meal Preparation and Guidelines
Simple Meal Preparation and Guidelines
We often eat a green smoothie for breakfast and lunch, which will start your day with a ton of antioxidants, nutrients, vitamins, minerals, and alkalizing foods to give your body a boost and make you feel full and productive. It will also give you a boost after lunch and NOT that tired, food “coma” feeling that you usually have.
For dinners, we stick to the “detox” list of vegetables and occasionally put a grain in from the “everyday” food list. To add flavor, we add vinegars, oils, salt and pepper, herbs, but we never use sauces like BBQ, ketchup, mayonnaise, or other high sugar and highly processed sauces.
With that being said, we do splurge. We control 90% of what we eat so the other 10% we can do what we want. Drink a beer, a glass of wine, have pizza, chicken wings, ice cream, pie, cake, a cookie, or a burger. If you control 90% of what you are putting in your body you will see results fast on this plan. If you need a four week “detox” then strictly stick to the foods in the detox area 100% of the time for that first four weeks to get the full benefits.
Click to Purchase Our Recommended Protein and Greens
- Protein Powder: Naked Pea Protein or Rice Protein
- Greens Powder: Amazing Grass or Nested Naturals
- All-In-One Powder: Garden of Life Protein and Greens Powder or Vega Organic Protein and Greens
Click to Purchase Flavor Enhancers and Health Boosters
-
Organic Cacao Powder
- Organic Cinnamon
- Organic Acai Powder
- Celtic Sea Salt
- Nutritional Yeast
- Organic Turmeric
- Organic Ginger
- Organic Cloves
- Organic Sauerkraut
- Organic Kimchi
- Organic Mustard
- Organic Hummus
Click Purchase Healthy Fats on Amazon
- Organic Ground Flax Seeds
- Organic Chia Seeds
- Organic Hemp Seeds
-
Organic Almond Butter
- Organic Walnuts
- Organic Almonds
- Organic Sunflower Seeds
- Organic Sesame Seeds
- Organic Pine Nuts
- Organic Brazil Nuts (eat daily with Thyroid problems)
- Organic Pecans
- Organic Pumpkin Seeds
- Organic Extra Virgin Olive Oil
- Organic Extra Virgin Coconut Oil
- Organic Avocado Oil
Click to Purchase Beans and Grains on Amazon
- Organic Black Beans
- Organic Chickpeas (Garbanza)
- Organic Cannellini Beans
- Organic Edamame
- Organic Lentils
- Organic Navy Beans
- Organic Pinto Beans
- Organic Red Kidney Beans
- Organic Split Peas
- Organic White Beans
- Organic Yellow Beans
- Organic Brown Rice
- Organic Buckwheat
- Organic Millet
- Organic Oats
- Organic Quinoa
- Organic Sorghum
- Organic Teff
- Organic Wild Rice
Exercise
Exercise Plan If You Are Currently NOT Exercising
How do you eat an elephant? It is a pretty big task that would be tough, but you do it ONE BITE AT A TIME!
Week one is all about getting back into the routine or creating a routine. Start waking up an hour earlier, hyper-hydrating, and going on a five minute brisk walk (or as long as you can). Do this daily (Pain permitting, and soreness is not pain. Walk through the soreness.)
- Week two through six is all about adding time. Add five minutes per week.
- Week two = 10 minutes of brisk walking per day
- Week three = 15 minutes of brisk walking per day
- Week four = 20 minutes of brisk walking per day
- Week five = 25 minutes of brisk walking per day
- Week six = 30 minutes of brisk walking per day
- After week six, maintain this 30 minutes per day at the VERY LEAST or jump to the next section
What we see with our patients that start doing this is they can’t stop and exercise becomes an addiction, but a good one. We have seen overweight 50 year olds lose 100 pounds and walk a half marathon within a year of starting this.
Exercise Plan If You Are Currently Exercising
Keep up the good work. See how you stack up against 210 minutes per week and try to get there if you are not already there. You are on the right path.
This can be in one 20 to 30 minute session in the morning or after you get off work combined with short five to 10 minute bursts of exercise throughout your workday, or one big session in the morning or evening. We prefer breaking it up throughout the day to get the heart rate increased after sitting for a while.
You can also look into HIIT training. The problem with most of our workouts is that we are just going through the motions of an exercise and barely even challenging ourselves. Think about the last time you were on the elliptical, did you change the resistance at all? HIIT stands for High-Intensity Interval Training and can be done in as little as 15 minutes. 15 minutes of HIIT training is better than doing the elliptical or running for an hour. HIIT burns a tremendous amount of calories in a short time, raises your metabolic rate (fat burning) for hours afterwards, helps you lose fat and gain muscle, improves oxygen consumption, reduces blood pressure and blood sugar.
BOOKMARK THIS PAGE TO COME BACK TO FOR WORKOUTS
BEGINNER WORKOUTS
5-Minute Workout Beginner
5-Minute Workout Beginner
10-Minute Workout Beginner
10-Minute Workout Beginner
15-Minute Workout Beginner
15-Minute Workout Beginner
20-Minute Workout Beginner
20-Minute Workout Beginner
25-Minute Workout Beginner
25-Minute Workout Beginner
30-Minute Workout Beginner
30-Minute Workout Beginner
ADVANCED - HIIT WORKOUTS
5-Minute Workout ADVANCED
5-Minute Workout ADVANCED
10-Minute Workout ADVANCED
10-Minute Workout ADVANCED
15-Minute Workout ADVANCED
15-Minute Workout ADVANCED
20-Minute Workout ADVANCED
20-Minute Workout ADVANCED
25-Minute Workout ADVANCED
25-Minute Workout ADVANCED
30-Minute Workout ADVANCED
30-Minute Workout ADVANCED
FLEXIBILITY TRAINING / YOGA
10-Minute Flexibility
10-Minute Yoga
20-Minute Flexibility
20-Minute Yoga
30-Minute Flexibility
30-Minute Yoga
Toxin Elimination
Toxin Elimination Guide and Checklist
We are constantly exposed, either directly or indirectly, to toxins. Toxins in our water, food, air, home, and work are constantly bombarding us whether we know it or not.
When a toxin is intense enough, or you’re exposed to a large dose, it can cause a severe enough reaction in our body that you notice it. These can be reactions such as vomiting, shaking, skin hives, rashes, allergies, fever, dry eyes, eczema, asthma, trouble breathing, and other forms of inflammation.
But the real problem comes when you are exposed to small amounts of toxins, which don’t cause any acute or immediate reaction, over time and they build up in your system causing problems such as cancer, ADHD, hormonal imbalance, arthritis, and digestive issues. Most people think that these conditions are just a normal part of aging, which couldn’t be further from the truth.
Your body wants to be healthy, you just have to help it get there.
Remember to choose one to two things to change per week until you get through the full list. If you try to do it all at once, it will be very difficult to maintain.
Toxin Elimination List (Click the link for purchase options)
Toxins from Water was covered earlier (click here to print)
Toxins from Food was covered earlier (click here to print)
- Eat more colorful antioxidant foods (colorful vegetables)
- Start using essential oils in your kitchen, such as Cilantro Oil, Thyme Oil, Coriander Oil, Ginger Oil, Lemon Oil, etc...
Toxins from Air
- Get outside at least 30 minutes per day
- Purchase an Oil Diffuser and use a few of our favorite oils to diffuse, like Lavender Oil to relax or at bedtime, Peppermint Oil for increased energy and focus, or Lemon Oil to refresh your home and make it smell clean.
- Purchase an Air Purifier (or one for each room).
- Purchase an indoor plant (or 10). One for each room is ideal, but at least one for the bedroom and living room. Examples include, but are not limited to: ferns, peace lilies, bamboo, dragon tree, and/or a spider plant.
- Replace your household cleaners (all of them) with Organic White Distilled Vinegar (it's much less expensive than most cleaners).
- Replace dryer sheets with Organic Wool Balls.
- Replace your laundry detergent with Organic Eco Nuts (sheets, towels, delicates) or a more natural laundry detergent like doTERRA On Guard Laundry Detergent (workout clothes).
- Replace aerosol air fresheners with a more natural formula like Poo-Pourri (no it isn't just for the bathroom).
Toxins from Heavy Metals
- Replace your antiperspirant deodorant with a natural deodorant like Carolina Soap Works 5-ingredient deodorant.
- Replace your toothpaste with a more natural one. We recommend Jason Natural Powersmile.
- Replace lotion with Organic Coconut Oil or Organic Jojoba Oil
- Replace your body wash and shampoo with our 5-ingredient Heyedrate Tea Tree Oil Soap.
- Replace your non-stick skillets with a cast iron skillet.
- Replace your plastic storage containers with Pyrex glass storage containers.
- Replace your Mercury Amalgam fillings from previous cavities (ask your dentist!)
Makeup and Makeup Removers
- Eyeshadow: Omiana matte loose powder, 100% Pure Fruit Pigmented
- Mascara: Lily Lolo, Omiana Barely There, and Zorah Pure Argan Lengthening
- Eyeliner: 100% Pure's brand of fruit-pigmented eyeliners, Alima Pure Natural Definition Eye Pencil, and Red Apple Lipstick Eyeliner
- Eye Makeup Remover: Heyedrate Eye Makeup Remover
- DON'T get eyelash extensions, tattoo eyeliner, or use eyelash growth serum
Toxins from Radiation
- Don't carry your smartphone in your pocket if possible or when sitting for long periods of time. Leave it at least a few feet away.
- Turn your phone into airplane as much as possible
- Avoid using a computer or tablet on your lap
- Make this and put it on your microwave: fill a wooden bowl half full with peat moss and half full with hazelnuts. Add 10 drops each of Tea Tree Oil, Rosemary Oil, and Clove Oil. Set the bowl on top of your microwave or other appliance. This will actually absorb any EMFs, microwaves, and energy radiation coming from the device you set it on!
Toxins from Medications
- Follow the steps laid out in this book regarding food, water, exercise, and detox. Then gloat when your doctor starts removing your medications at each visit with him/her.
Lifestyle Modifications
Other Lifestyle Modifications
- STOP Smoking
- Avoid Fans
- Wear Sunglasses
- Avoid Excessive Phone, Tablet, and Computer Use
- Reduce Eye Strain (see below)
- Chiropractic Adjustments: Find a MaxLiving chiropractor if possible and make an appointment.
- BELIEVE that you can heal yourself and BELIEVE that you can make the changes necessary
- Sleep Better (see below)
- Stress Less (see below)
Reduce Eye Strain
- Employ the 20-20-20 Rule.
- Get an eye exam. Updating your prescription can sometimes lessen eye strain.
- Adjust the lighting in your work space. Dark work environments make your eyes work harder.
- Grab yourself a pair of blue light blocking glasses.
Sleep Better
Implement at least one of these, if not the whole list. Don't get overwhelmed by how many things there are, just pick one and add a new one every week until you are doing most of them.
- Get 10 to 30 minutes of sunlight in the morning.
- Cut off electronics 2 hours before sleep (TV, Phones, Computers).
- Wear Blue Light Blocking Glasses starting at least 3 hours before bed.
- Get into your bed at the same time every night (wind down with a paper book).
- Get 8 hours of sleep scheduled (go to sleep and wake up at the same time everyday).
- Turn fans and vents away from you.
- Make your room pitch black with black out curtains.
- Plug in your phone in another room to get rid of it as a distraction and turn it on airplane mode, unless you really need to get notifications in the middle of the night (in case of emergencies).
- Remove the TV from your bedroom (bedrooms are for sleep and sex only).
- Diffuse Lavender Oil from a diffuser into your bedroom starting at 7:00 pm and running all night.
- Avoid caffeine after noon and avoid alcohol.
- Exercise and physical activity can help you fall asleep and stay asleep.
- However, avoid exercising before bed and try to do it in the morning if you can.
- Fast before bedtime. Make your dinner the last thing you eat for the day and don’t eat until breakfast. Fasting has other health benefits as well, but will help you sleep and will help your body recuperate.
- If you stay up at night worrying or anxious, try some of the stress techniques outlined below. Yin Yoga or meditation right before bed could help you fall asleep much faster.
Stress Less
Same thing as sleep above, implement at least one of these, if not the whole list. Don't get overwhelmed by how many things there are, just pick one and add a new one every week until you are doing most of them. Videos for all these are below.
- Get Grounded
- Just Breathe / Meditation
- Yin Yoga
- Gratitude Journaling
- Mind Dump Journaling
- Get Rid of Your Victim Mentality… What if you started asking yourself, "Why is this happening FOR me and not TO me?" or "What can I learn from this?"
- Don’t Sweat the Small Stuff, and It’s All (almost) Small Stuff
- Eliminate Bad Fats, Increase Good Fats. Take an omega-3 fish oil like our Heyedrate Omega-3.
- Laugh!
1-Minute Breathing Exercise / Meditation
Gratitude Journaling
10-Minute Yin Yoga
30-Minute Yin Yoga
Get Rid Of Your Victim Mentality
Listen To This While Mind Dumping or For Stress Relief
LAUGH
LAUGH
Dry Eye Treatment
Treatment options according to severity level and the Dry Eye Workshop (2017) definition.
Trace to mild dry eye syndrome
- Modifying the local environment
- Dietary modifications (eg, essential increasing omega-3 fatty acids and increasing leafy green vegetable consumption)
- Eliminating offending systemic and topical medications, like antihistamines, hormone replacement, etc...
- Eliminating medications, drops, and food with preservatives
- Regarding ocular lubricants, they recommend lipid-containing supplements if there is Meibomian gland disease present: Retaine MGD
- Lid hygiene: Heyedrate Lid and Lash Cleanser
- Warm compresses
The treatment and modifications listed above should be done by ALL dry eye syndrome sufferers and are what the basis of the Rethinking Dry Eye Treatment book is about. This is also the basis to treatment for all disease. These are crucial for anyone that has dry eye and other diseases to implement. Don’t think that because you have severe dry eyes, that you can avoid these modifications, because these very well could make the greatest difference in your relief.
Remember that a disease is your body's way of telling you that something YOU are doing is wrong.
Mild to moderate dry eye syndrome
- Changing to a non-preserved topical lubrication: Retaine MGD
- Using tea tree oil if Demodex is present: Heyedrate Tea Tree Soap and Heyedrate Eye Makeup Remover
- Tear conservation, such as punctal occlusion
- Moisture chamber spectacles or goggles
- Overnight treatments such as ointments: Retaine Ointment
- With meibomian gland dysfunction, in-office treatments, such as LipiFlow® or intense pulsed light therapy
- Topical antibiotics or antibiotic/steroid combinations
- Limited-duration topical steroids
- Topical secretagogues
- Topical anti-inflammatory medications such as cyclosporine (Restasis®)
- Topical LFA-1 antagonists such as lifitegrast (Xiidra®)
- Oral macrolide or tetracycline antibiotics
Moderate to severe dry eye syndrome
- Oral secretagogues
- Autologous serum
- Therapeutic soft contact lenses
- Rigid [gas-permeable] scleral lenses (eg, BostonSight® PROSE) are other possibilities.
Severe dry eye syndrome
- Topical steroids of longer duration (though of course this comes with an increased risk for potential side effects)
- Amniotic membrane grafts
- Surgical punctal occlusion with cautery
- Permanent lateral or even central tarsorrhaphy
- Salivary gland transplantation.
Dr. Jenna Zigler’s Eyelid Hygiene Regimen
Morning Routine
- Upon awakening, apply two sprays of Heyedrate Lid & Lash Cleanser to a cotton ball/round
- Wipe in a horizontal motion across both upper and lower eyelid five times
- Allow Heyedrate Lid & Lash Cleanser to dry, no need to rinse off
- Shower
- Wash entire body, hair, and face with Heyedrate Tea Tree Oil Soap
Evening Routine
- Remove any makeup with oil-based makeup remover, like Heyedrate Eye Makeup Remover
- Wash face with tea tree oil soap, like Heyedrate Tea Tree Oil Soap and pat dry
- Apply a warm compress, like Heyedrate Warm Compress, to the eyes for ten minutes
- Lid massage and meibomian gland expression
- Apply two to four sprays of a hypochlorous acid eyelid cleanser, like Heyedrate Lid & Lash Cleanser, to a cotton ball/round. Wipe in a horizontal motion across both upper and lower eyelid five times
- Allow Heyedrate Lid & Lash Cleanser to dry, no need to rinse off
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Heyedrate Lid and Lash Cleanser
5-Month Supply
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Free
just pay $5 shipping
Heyedrate Lid and Lash Cleanser
1-Month Supply
$ 17.97
$ 0.00*
YOU SAVE
$ 17.97
Free Dry Eye Mask
+ Free Shipping
+ Free Heyedrate Lid and Lash Cleanser
Heyedrate Dry Eye Relief Kit
Included are a 1-Month Supply of Omega-3, Lid and Lash Cleanser, and Tea Tree Soap
+ Free Warm Compress
$ 63.94
$ 45.97*
YOU SAVE
$ 17.97
25% OFF
5-Month Supply
Heyedrate Lid and Lash Cleanser
5-Month Supply
$ 64.95
$ 46.98*
YOU SAVE
$ 17.97
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