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.
1. A food with eyesight improving effect
To protect eyesight and prevent eye diseases, we need to start from many aspects, among which paying attention to nutrition is also helpful to improve eyesight. In the daily diet, foods that can improve eyesight are:
(1) Foods rich in vitamin A are closely related to normal vision. If vitamin A is insufficient, the regeneration of rhodopsin is slow and incomplete, and the dark adaptation time is prolonged, which can cause night blindness in severe cases. If vitamin A in the diet continues to be deficient or insufficient, dry eye will appear, and the condition will further develop into corneal softening and corneal ulcer, as well as corneal folds and Pitt spots. The best food sources of vitamin A are various animal livers, cod liver oil, fish eggs and poultry eggs. Vitamin A contained in carrots, spinach, amaranth, alfalfa, red sweet potatoes, pumpkins, green peppers and other vegetables can be converted into vitamin A in the body.
(2) Foods rich in vitamin C can reduce the damage of light and oxygen to the lens of eyes, thus delaying the occurrence of cataracts. Foods containing vitamin C include persimmon pepper, tomato, lemon, kiwi fruit, hawthorn and other fresh vegetables and fruits. (3) Calcium, calcium is related to eyeball composition, and calcium deficiency can lead to myopia. Teenagers are at the peak of their growth, and the demand for calcium in their bodies is relatively increasing. If you don't pay attention to calcium supplementation, it will not only affect bone development, but also reduce the elasticity of the developing eyeball wall-sclera, increase the internal pressure of the lens, lead to the elongation of the anterior and posterior diameter of the eyeball, and lead to myopia. Foods containing more calcium mainly include milk and its products, shellfish (shrimp), bone meal, beans and bean products, egg yolk, dark green vegetables and so on.
(4) chromium, chromium deficiency is easy to cause myopia, chromium can activate insulin, so that islets can play the greatest biological effect. For example, the lack of chromium in human body will hinder the function of insulin in regulating blood sugar, increase the osmotic pressure of plasma, lead to the increase of osmotic pressure and diopter of eyeball lens and aqueous humor, and thus induce myopia. Chromium is mostly found in brown rice and wheat bran, and it is also abundant in animal liver, grape juice and nuts.
(5) Zinc, zinc deficiency will lead to visual impairment, and zinc is mainly distributed in bones and blood in the body. Corneal epidermis, iris, retina and lens also contain zinc. Zinc participates in the replacement and transportation of vitamin A in the eyes, maintains the normal tissue state of retinal pigment epithelium and maintains normal visual function. Foods containing more zinc include oysters, meat, liver, eggs, peanuts, wheat, beans and miscellaneous grains.
(6) Pearl, which contains more than 95% calcium carbonate and a small amount of minerals such as magnesium oxide and aluminum oxide, and contains a variety of amino acids, such as leucine, methionine, alanine, glycine, glutamic acid and aspartic acid. Pearl is sweet, salty and cold. The "Zhu Zhen Powder" made of pearl powder, borneol and amber can inhibit the formation of cataract.
(7) kelp. Kelp contains 1/3 mannitol in addition to iodine. There is a thick layer of "frost" on the surface of dried kelp, which is mannitol in kelp. Mannitol has diuretic effect, which can reduce intraocular pressure and has a good effect on the treatment of acute glaucoma. Other seaweeds such as Undaria pinnatifida also contain mannitol, which can also be used as an auxiliary food to treat acute glaucoma.
2. Health foods that help improve eyesight can increase nutrition and improve eyesight through diet, so eat more of the above foods. If we can choose appropriate health food that can improve our eyesight on the basis of daily diet, it can play a very good role in adjuvant therapy. Optional healthy foods are:
(1) Foods rich in vitamin A, such as medlar products.
(2) It is rich in protein, polypeptide and some amino acids, such as taurine and nucleic acid.
(3) Health tea, granule or capsule containing cassia seed, chrysanthemum, hawthorn and pearl powder.
How is eye myopia? Will the degree of wearing glasses deepen? Below we tell you some ways to prevent myopia.
First, the light should be sufficient to avoid reflection.
Comfortable light can get good visual information, and too strong or too dark light will bring bad effects to the eyes. Therefore, the desk where teenagers usually read books should have a side light device, with the purpose of reducing reflection and eye damage.
Second, continuous reading time should not be too long.
Teenagers read, write, watch TV and use the computer for hours without rest, and some students even go to bed late at night, which not only affects their health and makes their eyes overburdened, but also easily causes accommodative (or functional) myopia, that is, pseudomyopia. Moreover, the extraocular muscles will exert pressure on the scleral tissue of the eye wall, which will increase the intraocular pressure and make the intraocular tissue congested. Therefore, it is advisable for students to have a rest every 50 minutes when studying.
Third, the sitting posture should be correct and the distance should be moderate.
Don't hunch over, or read at your desk, let alone lie on the bed and read sideways. The distance between eyes and books should be 30-35cm, the distance between body and desk should be about10cm, and the angle between books and desk should be 30-45 degrees. If you put the book horizontally on the desktop, you should lean forward slightly when reading, so it is easy to move the book close to your eyes, which will increase the burden on your eyes by 2-3 times, thus causing fatigue of the neck muscles and the back of your neck. Unconsciously leaning forward for a long time will lead to decreased vision.
Fourth, watch less TV and use less computers.
Try to reduce contact with TV, computers, game machines and other electrical equipment that radiate to human eyes, because X-rays radiated by kinescope will consume rhodopsin in retina in large quantities, which can obviously reduce vision.
It is best to use LCD as a computer to reduce the harm of electromagnetic waves to the eyes. Students who often play video games are more likely to damage their vision, while students with low vision who play video games since childhood can't even correct their vision with glasses because of the impaired function of retina and macula.
Fifth, get enough sleep and pay attention to eye hygiene.
Work and rest should be regular and get enough sleep. Lack of sleep can lead to conjunctival congestion, increased secretion, photophobia and tears, eye pain and other conjunctival and corneal inflammation. We should try our best to avoid eye damage caused by sandstorms, smog, ultraviolet rays, infrared rays, chemicals and medical supplies. Personal hygiene should be kept clean, towels, washbasins, handkerchiefs and other personal items should be used by special personnel, and try not to use other people's items to avoid cross-infection, eye diseases and decreased vision.
6. Don't read while driving or walking.
Some teenagers like reading while walking, or reading in a walking carriage, which is very bad for their eyes, because the carriage is shaking, their bodies are shaking, the distance between their eyes and books can not be fixed, and poor lighting conditions increase the burden on their eyes, which often leads to myopia.
Seven, do more eye exercises and do more outdoor sports.
Doing eye exercises is a concrete manifestation of attaching importance to eye health care in primary and secondary schools in China. By massaging eye acupoints and muscles, nerve endings are stimulated, blood circulation around eyes is increased, and eye metabolism is adjusted, so as to eliminate fatigue, enhance vision and prevent myopia. In addition, more exposure to natural scenery such as green mountains and green waters is also beneficial to the health of the eyes.
Eight, pay attention to the diet structure, nutrient intake should be balanced.
Balanced nutrient intake, partial eclipse or excessive intake of sugar and protein lead to the lack of trace elements such as zinc, calcium and chromium. , are not conducive to vision health. The prevention method is to eat more vegetables, fruits, liver, fish and other foods.
How to protect eyesight
The incidence of common diseases among primary and secondary school students is the highest, which should be highly valued by parents and society. Here, how do primary and secondary school students adjust themselves from the perspective of learning: too long study time at night makes eye muscles and head and neck extensors tired and reduces their working ability, which is one of the main reasons for poor eyesight. It is necessary to appropriately reduce the study time and stress efficiency. Students who have studied for more than 3 hours should take two breaks, each lasting about 10- 15 minutes.
When resting, taking an active rest through physical exercise can improve the blood supply to the brain and eyes, accelerate the elimination of the fatigue of the extensor muscles of the head, neck and trunk, and thus effectively control the decline of vision. The proposed activities should include the following aspects.
Eye movement health care: You can choose back exercises, eye exercises, blinking and other methods.
Relaxation of shoulder, neck and back muscles: you can choose back massage, rotating shoulder and neck, trunk and trapezius muscle extension.
Lower limb activities: indoor small step running, squat, wheel running and other sports.
Dynamic exercises of waist, abdomen, neck and back: prone, supine body flexion and extension, hind legs, leg amputation, starting from both ends and other exercises can be completed in bed.