Every day of a modern person passes in the struggle for information. The victims of this struggle are often: family, personal life, health, hobbies and principles. We receive 90% of all information through vision. And this means that eye health care, which this Goodshapetips article is devoted to, is just as important as education, career and material well-being.
According to official statistics,30% of the world’s population has vision problems. 4% of first-graders in our country are forced to wear glasses, and by the eleventh grade, vision is reduced in 40% of graduates.
At the same time, in three out of four cases, serious visual impairment can be prevented. To do this, we need to protect our eyes, as long as they serve us faithfully.
Muscles of the eye and their protection
If you believe the statistics, according to which every second inhabitant of Russia has vision problems, it is difficult to exclude the possibility of developing visual disorders in each of us.
Particular attention should be paid to their health to people whose work is associated with hazardous industries and prolonged visual stress. (work with small details, at the computer, reading, etc.).
It is known that in the development of visual disorders is important heredity.
Also at risk are smokers. Smoking doubly harms eyesight. On the one hand, the components of tobacco smoke have a destructive effect on the retina. On the other hand, they lead to impaired blood supply to the eyes.
It is believed that women lose their sight faster, as well as blondes and blondes with light eyes.
In a study conducted on a group of 300,000 people, scientists found the following pattern: Most often, visual impairments develop in those born in the summer.
Those born during the winter months are less likely to have visual disturbances. Now it is possible with a certain degree of probability to predict the “fate” of the eyes according to the horoscope.
one. Sit at your computer around the clock! Perhaps the boss will give you an extraordinary bonus.
Breaks and gymnastics for the eyes were invented by lazy people who take a break from work. The more ruthlessly you strain your eyes, the faster they will refuse to serve you.
By the way, the dust on the screen is an excellent masking tool for scratches and coffee stains. She, they say, also absorbs magnetic radiation. Never wipe it off. So you even faster “plant” vision.
2. Be sure to buy sunglasses at the newsstand – it’s on the way. Why waste time visiting specialized stores?
What can be more harmful to the eyes than the midday summer sun, from which glasses bought hastily give only the appearance of protection?!
3. Read more on public transport. So you can ruin your eyesight not only for yourself, but also for at least two fellow travelers traveling nearby. Reading an erotic scene from your favorite novel can be especially exciting.
4. Of particular importance for vision is the posture in which you read or work at the computer. Here – as in the Kama Sutra: the more difficult the pose, the more doubtful the consequences.
However, even “classic” positions – reclining or a book on your knees, on your chest – can do a lot of harm with due perseverance.
How to keep the retina healthy?
The internal muscle, which is called the ciliary, is especially vulnerable.
This muscle contracts when we look at nearby objects. By contracting, the muscle increases the refractive power of the lens, which allows us to focus on letters when reading, displaying on a computer, etc.
When, after prolonged work, the near image becomes fuzzy, this is the result of overwork of the ciliary muscle.
Sometimes, on the contrary, you notice that when looking into the distance everything merges, it is difficult to see the faces of passers-by, although when reading, everything is in order.
This is also a consequence of overloading the ciliary muscle. She was so “tired” that she shrunk, but she could not relax. Therefore, we see near, but not far. Especially often this occurs in children with improper loads.
one. Comfort is the key to health. The workplace should be properly organized: well lit (when working with a computer, the lighting in the room should be brighter than the screen, not glare), equipped with comfortable furniture, the distance from the screen (book) to the eyes should be about 50 cm. The screen (book) should be at or slightly below the eyes.
2. “And we have a fiesta.” During work, you need to take breaks for 3-5 minutes. How often – is decided individually.
On average, for children, the time of continuous work at the computer should be no more than 30-40 minutes. For adults – 1.5-2 hours.
3. Fizkultpauza. There are many different options for eye gymnastics. But they all come down to three stages:
we make various eye movements (up, down, diagonally, etc.);
we focus our vision on a close object (it is easier to use the finger of an outstretched hand), we look into the distance;
we blink our eyes often and intensively for several seconds, holding the outer corners of the eyes with our index fingers so that mimic wrinkles do not form.
All three stages can be clearly traced in the famous episode from Cinderella, when the stepmother teaches her daughters to flirt: “to the corner, to the nose, to the object.” In the workplace, this exercise can be of double benefit if there is the same “object” among colleagues.
There are special sets of exercises to improve vision, train the eye muscles and adapt them to increased loads. But these complexes must be carried out under the supervision of a specialist.
4. Massage. At the first signs of fatigue, you can do a massage, which will take a couple of minutes. Cover your eyelids with warm palms, lightly stroke and press on the eyeballs.
five. water procedures. It is useful to shower your eyes once a day, rinsing them with clean, cool water. To do this, you need to draw water in the palm of your hand and blink your eyes in it.
6. Aromatherapy for excellent vision. A mixture of oils of rosemary, bergamot, orange and lemon in a ratio of 2:2:1:1 relieves eye fatigue well. This mixture is used in an aroma lamp.
Nutrition plays a role!
Damage to this part of the eye often leads to permanent loss of vision.
The enemies of the retina are ultraviolet light, smoking and malnutrition.
Under the influence of ultraviolet rays and nicotine, the membranes of retinal photoreceptors – rods and cones – are destroyed. Namely, these cells receive information about the image and transmit it to the brain.
In nature, there are special substances – carotenoids. These are yellow to red-orange molecules. They give the yellow-red color to vegetables and fruits. The biological role of these substances is protection from ultraviolet radiation.
The human body is not capable of synthesizing carotenoids, therefore, it must receive them in sufficient quantities with food.
For our vision, b-carotene (vitamin A) is especially important, which is part of the retina and is directly involved in light perception, as well as lutein and zeaxanthin, which protect the retina from damage.
Lutein and zeaxanthin molecules absorb ultraviolet and free radicals, but are destroyed by themselves. With insufficient intake of them with food, eye protection from ultraviolet radiation weakens.
One of the reasons for the decrease in vision is a violation of the blood supply to the retina and optic nerve. The vessels of the eye – just like the heart – are subject to atherosclerosis. The development of which, as you know, is associated with malnutrition, obesity and smoking.
one. “Bespectacled” – the road! In the summer months, it is advisable to wear glasses with a reliable UV filter or any glass. Wear glasses with tinted lenses, but not without UV protection! It is better to do without glasses at all.
Tips for Maintaining Excellent Vision
lutein and zeaxanthin. A person should receive 5 mg of lutein and 1 mg of zeaxanthin daily with food. These carotenoids are found in yellow-orange fruits and dark green vegetables.
Their maximum content is in sweet peppers, corn, carrots, tomatoes, spinach, broccoli, zucchini, pumpkin, celery, cucumbers, legumes, marigold petals (used as a seasoning), citrus fruits, persimmons, peaches, mangoes and red grapes, as well as in egg yolk, butter. During heat treatment, lutein and zeaxanthin are preserved.
B-carotene (precursor of vitamin A) is necessary for us for normal vision at dusk, as it is contained in rods – photoreceptors responsible for black and white vision in the dark.
It is contained in the same products as other carotenoids, but is quickly destroyed during heat treatment.
Vitamin B2 is also an ultraviolet filter for the mucous membrane of the eye and for the retina, that is, it works in two stages.
Yeast, liver, heart, kidneys, fish products are especially rich in vitamin B2.
Zinc and selenium are powerful antioxidants, protect the retina from destruction, together with all of the above components prevent the development of cataracts – clouding of the lens.
Zinc is found in cereals, liver, meat, legumes, fish and green tea.
Selenium is found in cereals, meat, liver, kidneys, milk, caviar and nuts.
Essential fatty acids (mainly from the Omega-3 and Omega-6 acid groups) children need for eye development, and in adults, with their deficiency, serious visual disorders develop.
Found in vegetable oils, pumpkin seeds, soybeans, walnuts, and dark green leafy vegetables.
In a word, in order to properly “nourish” your eyes, you need to include in the menu a sufficient amount of greens, leafy vegetables, yellow-red fruits, vegetable oils, nuts and fish dishes.
Recently, a large number of dietary supplements have appeared that contain components necessary for normal vision. Taking these supplements can significantly enrich the diet.
They are especially useful during serious visual stress: the school year for children, labor exploits at the computer, etc.
After all, for example, not everyone is able to eat half a kilogram of red bell pepper daily in order to get the required 5 grams of lutein and “support” their eyes in a difficult period.
Some scientists believe that the cause of visual impairment is the wrong worldview. If a person sees everything in a black light and does not notice anything bright and joyful around him, his vision gradually deteriorates in order to limit the flow of negative information.
It turns out that in order to maintain vision, you need to learn to notice the beautiful around, enjoy life, “catch the positive”, find the pluses in everything!
To maintain visual acuity, look at small objects less and do not sleep for a long time, lying on the back of the head. Prolonged reading of too small a letter, as well as delicate work performed for a long time, can lead to a decrease in visual acuity.
considered harmful to the eyes drunkenness, gluttony, frequent copulation.
Spoils vision sleeping on a full stomach, too much sleep, or prolonged insomnia.
Hurts also frequent bathing in a very hot bath, strong crying.
From food recommended avoid all spicy foods and drinks. Harms eyesight and excessively dry food with a lot of salt.
Frequent consumption of sweet pomegranate juice squeezed with pulp and boiled with honey in a baking oven has a good effect.
These tips have not lost their relevance in our time. Someone noticed that you can learn to see well only by learning to live well. And this is true, because the eyes are not only a reflection of the soul, but also of our way of life.
Natalia DOLGOPOLOVA,
general practitioner
