People use their eyes for longer and more intense in modern life, asthenopia, myopia, and various eye diseases are on the rise. Now let us walk into the world of ''eyes'', learn the knowledge of eye self-care, and cherish eyes like life.
1. Common eye health problems
1. Asthenopia
Asthenopia is mildly manifested as dry eyes, redness, dull pain around the eyes, and blurred vision. Severe eyeball pain, severe headache or migraine may occur. Asthenopia can occur in unscientific use of eyes, improper wearing of glasses, anemia, early presbyopia, and early glaucoma. At present, there are about 150 million people suffering from asthenopia in our country.
Prevention of Asthenopia
Ensure adequate sleep, do regular physical exercise, and keep doing eye exercises. Try to avoid eye labor in harsh environments and cultivate good reading and writing habits.
2. Myopia
Myopia can be divided into ''false myopia'' and ''true myopia''. Pseudo-myopia is often caused by improper use of the eyes and the eyes are often in a state of high adjustment tension, resulting in myopia. Because the lens of adolescents is very elastic, if active vision protection measures are taken, the vision is expected to return to normal. If long-term fatigue persists, it can lead to true myopia.
Prevention of myopia
Prevent of visual fatigue; eat a reasonable diet and ensure a balanced intake of various nutrients; check eyesight regularly and take timely measures to prevent further deterioration of vision.
2. Dietary advice
Regardless of the type of eye problem we are targeting, we need to take in enough nutrients to protect our visual function, so we have the following suggestions:
1. Food diversification (more than 15 kinds a day) to ensure a comprehensive intake of nutrients
2. The vitamin B family rich in coarse grains is related to the optic nerve function, which can partially replace the daily polished rice and white noodles, preferably more than 1/3
3. Sufficient protein intake, fish/shrimp/meat and other foods should be 1 palm-sized amount per day; 1 egg per day (except for high cholesterol friends); legumes 3 times a week; milk 300ml per day;
4. Daily intake of one catty of vegetables and half a catty of fruits, of which dark fruits and vegetables account for more than half, the carotene is very important for maintaining visual function
5. Chrysanthemum tea, cassia seed tea, and wolfberry tea are beneficial for improving eyesight, so it is recommended to drink more
6. Liver foods such as pig liver are rich in vitamin A, which has a protective effect on visual function, but because it contains high cholesterol, it should not be consumed too much, twice a month
7. Drink plenty of water, more than 1500ml per day, to promote the body's metabolism
8. Light diet, less than 6g of salt per day and less than 30g of oil per day;
3. Life advice
1. Rest before 23 o'clock every day to ensure 8 hours of sleep every day
2. Develop a good eye-use habit and rest for 3-5 minutes every hour when looking at or closing your eyes
3. Maintain a good sitting posture, adjust the brightness of the computer or TV to moderate, avoid too bright or too dark
4. Frequently do eye exercises or apply heat to the eyes to relieve eye fatigue
4. [Dietary supplement recommendation]
1. Lutein
Lutein is the main pigment in the macular area. It is a photosensitive material on the retina, which can effectively absorb blue and ultraviolet light damage to the eye and inhibit the occurrence of eye diseases. Lutein is the only carotenoid component that can be found in the lens of the eye. It is also a special high-quality antioxidant, which can resist the damage of cells and organs caused by free radicals in the human body and prevent the deterioration of the body. Every day we open our eyes is a process of consumption of lutein, many eye diseases have a great relationship with the lack of lutein. Lutein cannot be synthesized in the human body and can only be ingested from diet. In daily diet, lutein can only be ingested 1-2mg a day, which cannot meet the 6-10mg required by the human body every day. Therefore, we need additional lutein supplementation.
2. Astaxanthin
Natural astaxanthin is an antioxidant with high efficiency and excellent performance. It is the strongest antioxidant nutrient in carotenoids. It has both water and oil, and can penetrate three barriers in the human body, including the retina, so it has a good effect on the protection of the eye. It has good conditioning effect on chronic eye diseases and eye sub-health problems.
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