Description
Cataracts mostly occur in people over 60 years old. In many cases, they are caused by free radical damage to the lens. They have slow and painless vision loss and are the main cause of blindness in the world. Therefore, it is necessary to add nutrients that have eye protection and antioxidant benefits. The specific recommendations are as follows:
1. Diet plan
1. Food diversification (more than 15 kinds a day) to ensure a comprehensive intake of nutrients
2. The elderly have a high demand for protein, fish/shrimp/lean meat and other foods are 1 palm-sized amount a day; eat less offal and fatty meat
3. Eggs and beans contain ''lecithin'', which helps to transmit nerve information. One egg a day (except for those with high cholesterol); beans 3 times a week
4. Eat more dark fruits and vegetables, which are rich in carotene, VC, and phytochemicals, which have the effect of protecting eyes; a catty of vegetables per day is half a catty of fruits
5. Drink plenty of water, 1500ml per day, to promote the body's metabolism
6. Quit smoking, limit alcohol, eat lightly, and avoid over-salty/over-greasy foods
Recipe example:
Breakfast: 1 bowl of milk oatmeal / 1 kiwi
Lunch: 2 taels of fried shrimps / 1 small plate of braised tofu / 1 plate of seasonal vegetables / 1 bowl of rice
Extra meal: 1 apple
Dinner: 2 braised small yellow croakers / 1 bowl of tomato egg soup (1) / 1 bowl of rice
2. Exercise plan
Of the following 7 types of exercise, it is recommended to choose 1 type a day, complete a round of exercise in 7 days, and do eye exercises frequently in life.
- Walk 6000 steps
- 40-minute walk after dinner
- Walk for 30 minutes after dinner
- Jog short distance for 20 minutes
- Do yoga for 40 minutes
- Calisthenics for 40 minutes (appropriate for gentle and comfortable intensity)
- 2 sets of opening and closing jumps*100 times + 2 sets of squats*50 times
3. Life plan
1. Rest before 23:00 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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