daily life
1, ambient light brightness
For the non-occupational vision decline caused by study and work in daily life, the most effective method is to pay attention to eye hygiene. Because in most cases, vision loss is related to poor light (too dark, too bright, glare, reflection, etc.). ), especially in the study, work and life with strong eye intensity, the brightness of ambient light is not suitable. Many times the light is too dark, and sometimes it is too bright. Although, the international and our country have formulated strict standards for the brightness of indoor light in different occasions (such as the illumination when reading and writing in the study >; 300Lux), but for ordinary people, this is not so direct to protect their eyesight, because ordinary people don't have so much knowledge about ambient light illumination (brightness) and human vision.
Usually, there are three main reasons why the light is not suitable: First, the light in the environment itself is not suitable (such as too bright, too dark, glare and so on). ); Second, because the body posture (such as sitting posture or head posture) blocks the light incorrectly, the originally suitable light darkens when it hits the target area; Third, the light will change rapidly (such as natural light in the morning and evening sunshine, cloudy days, or cloudy/rainy days). In addition, different application scenes have different requirements for illumination. Even if the brightness is the same, human eyes feel different about different light sources (such as natural light and electric lights). Therefore, it is really difficult for ordinary people to judge whether the light is appropriate in their daily study, life and work.
Eye-protection photometric pens appeared in some online stores, considering the complexity of human eyes' perception of light, convert the measured light illumination data into instructions and alarm information (such as too dark, too dark, suitable, too bright, too bright, etc.). ) Meet the national standards, so that ordinary people can easily improve the lighting conditions in their study and work, thus protecting their eyesight.
2. Use your eyes at close range for a long time
In addition to pathological factors, most students' vision decline is the decline of eye mediation function. Long-term close use of eyes in poor ambient light is the main cause of myopia and myopia deepening, which should be avoided as much as possible. In addition, when using eyes at close range, the body should be at rest, and the eyes should keep a proper distance (not less than 30 cm) from the book/computer.
3. Outdoor sports/activities
It goes without saying that more outdoor sports/activities will not only promote blood circulation, but also help to relax the muscles/nerves of the eyes.
Age growth
It is normal that the physiological function of eyes will naturally decline with age. However, if we can eat nutrition reasonably in our daily life (not partial eclipse), do more exercise and watch less TV/computer, it will help to slow down the decline of vision.
Genetic cause
Hereditary vision loss is usually seen in families (mainly elders). If it is found that there are genetic reasons for vision loss, it is best to go to a specialized hospital for a comprehensive examination and follow the doctor's advice.
industrial disease
The vision loss caused by occupation is very complicated, and the general requirement is to raise awareness and do a good job of self-protection. For example, people who work in strong light must wear an eye mask. Drivers and friends try to avoid the strong light from the opposite side, and of course try to avoid bringing light pollution to others.
2. How to protect your eyesight
The simplest way to protect eyesight is to do eye exercises, which can eliminate eye fatigue, protect eyesight and prevent myopia.
Avoid reading or writing in bright light. Strong light will sting your eyes. However, the light should be sufficient and comfortable. The light is too weak, the font is not clear, and the more you look, the more nearsighted you are.
To protect your eyesight, you must also ensure adequate sleep. Work and rest should be regular, because lack of sleep is easy to fatigue, causing pseudomyopia.
Avoid looking directly at the sun at noon. Too much sunlight will hurt your eyes and be bad for your eyesight.
Don't watch TV programs, operate computers and play video games for a long time, which is very bad for your eyesight.
Reading, writing or writing time should not be too long. Relax and have a rest every 50 minutes or so, stretch or go to the window and look at the green plants in the distance, which can effectively protect your eyesight.
Take part in outdoor activities, often look at the distance in the wild to relax eye muscles, prevent myopia and get in touch with nature. Green mountains and green waters are also good for eye health.
If your eyes are tired, don't rub your eyes with your hands, because your hands may contain too many bacteria, which can easily enter your eyes and cause eye diseases. If your eyes are tired, it will be much better to close your eyes and rest for a while.
Usually, we should pay attention to balanced nutrition, not partial eclipse, and eat some eyesight-improving foods in moderation, such as animal liver or fruits and vegetables containing vitamin A, oranges, grapes, lemons, bananas, bean sprouts, carrots and tomatoes, which can effectively protect our eyesight.
Sit up straight when reading and writing, and don't stoop, lean close or read and write on your stomach, which will easily lead to excessive tension and fatigue of the ciliary muscles, and then cause myopia. If you are operating a computer, you should sit correctly and comfortably. The center of the computer screen should be installed at the same height as the operator's chest, and the distance between the eyes and the screen should be 40-50 cm. It is best to use a chair with adjustable height. During the operation, you should blink or close your eyes for a while frequently to adjust and improve your vision and prevent it from declining.
If it is pseudomyopia, it can be corrected according to the above method. If you are already nearsighted, you'd better choose glasses with relative degrees. If you are nearsighted, the more you don't want to wear glasses, the more myopia will deepen. Another point is, don't think that if you are nearsighted, you don't need to protect your eyesight, which will aggravate myopia.
If you sit in front of the computer for a long time, how to protect your eyesight during work? You can deliberately put some necessary documents away from the computer desk. If necessary, you can get up and get it, to avoid sitting in front of the computer for a long time and affecting your eyesight, or get up and chat with your colleagues and have a cup of tea when you are not busy, which can effectively protect your eyesight.
3. Measures to protect eyesight in daily life
First, pay attention to eye hygiene.
Don't read in strong or weak light, don't lie down or read in a rickety carriage, and keep enough light and lighting indoors. When reading and writing, the posture should be correct, and the distance between eyes and books should be 20cm. When watching TV, keep your eyes away from the TV for more than 3 meters. After continuous eye use 1 hour, rest for 5- 10 minutes, see some green plants or overlook for a while.
Second, strengthen physical exercise.
Regular exercise, good physical fitness, pay attention to keep enough sleep. Insisting on doing eye exercises at ordinary times is conducive to reducing vision fatigue.
Third, good eating habits.
Don't be partial to food, picky eaters, overeating, eat more fruits and vegetables, eat less sugar, and develop good eating habits. Usually pay attention to supplement vitamin A, which helps to maintain normal vision, and animal foods such as animal liver, milk and dairy products, egg yolk, fish and shrimp. There are also plant foods such as carrots, spinach, tomatoes, beans and bean products.
Fourth, check your eyesight regularly.
Once you find that your vision is declining, you should go to the hospital first. Pseudomyopia can be recovered through treatment. True myopia should be corrected with glasses in time to prevent further deterioration of vision.
First, the blink method.
Choose a quiet place, or sit or stand, relax, clear your mind, open your eyes, keep your head and neck still, and turn your eyes alone. First, stare directly below, slowly turn left, then turn directly above, turn right, and finally return to directly below. Turn clockwise nine times like this. Then turn your eyes from down to right, up, left and down again, and turn them counterclockwise for another 6 times. Do it four times in all. Every turn, the eyeball should reach the limit as much as possible. This blinking method can exercise eye muscles, improve nutrition and make eyes flexible and bright.
Second, the eye breathing concentration method
Choose a place with fresh air, or sit or stand, relax, look straight ahead, slowly inhale the air, then open your eyes wide, pause for a moment, then exhale the air slowly, then close your eyes slowly, and do it for 9 times in a row.
Third, the eye ironing method
This method is best to sit, relax, close your eyes, and then quickly rub your palm to make it warm. Cover your eyes with your hands when it is hot. After the heat dissipates, suddenly take your hand away and open your eyes hard at the same time. This can promote the blood circulation and metabolism of your eyes 3 ~ 5 times.
Fourth, eye washing method
Disinfect the washbasin first, then pour in warm water, adjust the water temperature, put your face in the water, open your eyes in the water, move your eyes up and down, left and right for 9 times, and then rotate them clockwise and counterclockwise for 9 times. At first, water will enter the eyes, making them feel uncomfortable, but with the rotation of the eyeball, the eyes will gradually feel comfortable. When doing this action, if you feel difficult to breathe, you might as well lift your face from the washbasin and take a deep breath outside. This method can wash away harmful substances and dust in the eyes, and is also effective for mild cataract, and can improve the degree of ametropia of astigmatism, hyperopia and myopia.
4, the coup to restore vision
1, staring into the distance:
/kloc-find a meadow or green tree 0/0 meters away: green is imaged in front of the retina due to the short wave length, which can promote eye adjustment and relaxation, relax the ciliary muscles of the eyes and reduce eye fatigue. Don't squint, don't blink all the time, eliminate distractions, concentrate on staring for 25 seconds, and recognize the outline of grass leaves or leaves. Then put the left palm slightly higher than 30 cm in front of your eyes and read the palm prints one by one from beginning to end for about 5 seconds. Look at the palm print, then stare at the grass or leaves in the distance for 25 seconds, and then look at the palm print. /kloc-repeat 20 times in 0/0 minute, three times a day, and increase the number of trainings if the vision drops badly.
2, crystal operation:
Blinking: Hold your chin with both hands, and let your eyes turn 10 times in the order of up, down, left and right, and then turn 10 times counterclockwise and clockwise respectively.
Find a scene 3 meters away (such as calligraphy and painting on the wall). ), at the same time, raise your left hand slightly higher than your eyes and straighten it (about 30 cm). After seeing the handprint clearly, look at Qingyuan objects again, and move your eyes between them as quickly as possible, and go back and forth 20 times.
3, massage practice:
Lie on your back or supine, close your eyes naturally, and then massage the acupoints around your eyes in turn. Need to choose accurate points, gentle techniques, there is a feeling of local pain.
Rubbing Tianying Point: Press Tianying Point lightly with two thumbs (under the brow and in the upper corner outside the eye socket). )
Squeeze Jingming point: Gently knead Jingming point with the thumb of one hand (the root of the nose is next to the inner canthus of both eyes), press down first, and then squeeze up.
Rubbing Sibai Point: Rub Sibai Point with your index finger in the center of your cheek (straight down to the middle of the lower edge of the orbit).
Press the temple wheel to scrape the eye socket: press the temple with the thumb (a horizontal finger backward between the brow tip and the outer corner of the eye), and then gently scrape the eye socket with the inner surface of the second section of the curved index finger, from the inside up-> External top->; Outside-> Under the inside, massage the acupoints around the eye socket, such as bamboo waist, hollow bamboo pole, pupil dredging, ball back, weeping and so on. Conducive to pseudomyopia or prevent myopia from deepening.
5. Food to protect your eyesight
carrot
Vitamin A is an indispensable trace element to keep eyes healthy. Vitamin A contains the most important substance to maintain eye health-antioxidant β-carotene. Carrots are the best choice for vitamin A intake. Besides carrots, Chinese cabbage and lettuce are also foods with high vitamin A content. Without vitamin A, people will suffer from night blindness.
spinach
Spinach can prevent some eye diseases. A carotenoid named lutein found in spinach can prevent cataracts and macular degeneration.
fruit
Fruits rich in vitamin C, such as kiwi fruit, orange, medlar, etc. Vitamin c can eliminate free radicals that cause harm to the eyes.
bean products
Bean products contain essential fatty acids, phytoestrogens, vitamin E and natural anti-inflammatory agents beneficial to eyes. Soymilk, soybeans and soy cheese are good for eye health. Foods rich in vitamin E, such as olive oil and cereal, are also good for your eyes.
garlic
Garlic is an excellent food to improve eyesight. The sulfur in garlic can stabilize the lens and make it more elastic. In addition, onions rich in sulfur are also good for eyesight.
apricot tree
Vitamin A contained in almonds can prevent free radicals from damaging eyes. Apricots also contain some carotenoids responsible for improving vision.
Eggs (of hens)
If you are an egg lover, congratulations. Eggs are good for your eyesight. Eggs contain cysteine, sulfur, lecithin, amino acids and lutein, which can prevent cataracts.
Salmon and sardines
They are rich in omega-3 fatty acids and are very good for eyesight. The main source of omega-3 fatty acids is fish, while salmon and sardines are rich in DHA, which is an omega-3 fatty acid.
Cauliflower
Broccoli can not only improve eyesight, but also prevent cataracts. Broccoli contains lutein and zeaxanthin (a plant nutritional antioxidant in carotenoids). This substance is very good for lenses. These carotenoids can protect eye cells from stress caused by free radicals.
Dark chocolate
Flavonoids in dark chocolate can protect eye blood vessels, thus strengthening cornea and lens. It should be emphasized that only pure dark chocolate can achieve this expected effect.