Look at both: nutrition for eye health

The modern pace of life leaves its mark on human habits and behavior: our physical activity has significantly decreased, nutrition has been enriched with high-calorie and not always useful additives, and our eyes have begun to undergo tremendous stress due to the appearance of a huge variety of various gadgets and electronic devices. How to help yourself and postpone the moment of acquaintance with glasses? First of all, lead a healthy lifestyle, if possible go in for sports, and, without fail, switch to a proper diet, increasing the proportion of foods in the diet that are beneficial for the eyes.

These are primarily those of them that are rich in vitamin A. Present in the cells of the retina, it is responsible for proper light perception and the ability for night vision. Vitamin A can be obtained from both products of animal and vegetable origin. The first includes fatty fish, fish oil, liver, dairy products, and the second all orange fruits are carrots, pumpkins, sea buckthorn, sweet peppers, apricots, and others. Products rich in ascorbic acid, including citrus fruits, cherries, kiwi, and sweet peppers , raspberry, wild rose enhance the antioxidant effect of vitamin A, acting as a prevention of cataracts and macular degeneration, improving the general health of the eyes.

The beauty of the eyes – in a healthy dream

Not only health in general, but also beauty, including the eyes, depends on a quality and long-lasting sleep. Sleepy people are given tired, red eyes, so it is important to fully rest at night when the body is restored, and it is better to do it every day at the same time. Any sleep disorders trigger aging processes at the cellular level, as a result, the skin becomes a pale, earthy hue, and dark circles appear under the eyes. The increased level of stress hormone in the body – cortisol only worsens this process, although a lack of sleep in itself is a great stress for the body.

But if you know about the need for good sleep and follow this rule, it would be nice to observe something else – sleep on your side or back, but not on your stomach, with your face buried in a pillow, as this contributes to the formation of wrinkles and wrinkles on your face, including and around the eyes. Get a comfortable pillow and enjoy a good rest.

Down with bad habits

All those who wish to have beautiful and healthy eyes need to end bad habits once and for all. Both smoking and alcohol cause great damage to blood vessels and blood supply to organs and tissues, including the eye. The skin also experiences the negative effects of tobacco and alcohol, because its turgor and color are directly dependent on nutrition and oxygen enrichment. Well, another negative consequence of abuse – intoxication, which activates the aging process. In this case, the woman will not help even the highest quality and costly care, if the body has already started the processes of self-destruction.

Caring for the skin around the eyes

Gentle, thin, vulnerable – it’s all about the skin around the eyes, which needs special care and attention. There are no sebaceous glands and the first mimic wrinkles appear, therefore, none of the stages of care can not be ignored, and after stepping over the 35-year mark, special attention should be paid to this zone when carrying out the prevention of aging. For cleansing is better to use special tools for eyelids, especially if you use waterproof cosmetics. In no case can not rub the eyes with soap and generally have some kind of force on the skin. All movements should be light, smooth, bring only pleasure.

Proper moisturizing and nourishing will help maintain the beauty and attractiveness. Suffering from dark circles under the eyes, you can opt for the means with a brightening effect, which will include ascorbic acid, licorice extract, niacinamide, etc. Cosmetics with retinol, natural oils, and hyaluronic acid will save from the crow’s feet. With swelling and swelling grape extract, caffeine, cooling components will fight. Do not ignore the good old time-tested ways to return the eyes shine and shine in the form of pieces of cucumber or cotton pads soaked in green tea infusion.

The role of gymnastics for the eyes

Well, the last farewell for those who want to preserve and maintain the beauty and health of the eyes – do a special gymnastics. This is an excellent restorative and supportive therapy that relieves fatigue, relaxes the eye muscles, and in the long run acts as a prophylaxis for myopia and farsightedness. Such gymnastics does not take much time, and the exercises include fairly simple and not burdensome, such as frequent blinking, squeezing your eyes tightly and relaxing for 1 to 2 seconds with closed eyelids, etc. All these measures will help you maintain a radiant and clear look, radiating only goodwill and health.

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Sometimes the lack of certain nutrients for the eyes can lead to certain problems with vision. Inclusion of food products containing essential components for eye health will improve the functions of the visual analyzer.

First food: green peas

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In green peas there is a large amount of lutein pigment, which is responsible for visual acuity and color recognition. The body receives lutein from certain foods, which then accumulates in the retina of the eye. And the denser the layer of lutein, the better the color perception and vigilance.

A hundred grams of green peas contain about one and a half milligrams of lutein. In this case, the daily requirement of the body in lutein is about two milligrams. Green peas can be added as an ingredient in the various dishes: salads, soups, as a side dish to second courses, etc. It is enough to include a hundred and fifty grams of green peas per week in food. Since lutein is a fat-soluble substance, it is necessary to add a small amount of vegetable fat to the dishes.

Second product: onion

Onions contain a lot of quercetin, as well as ascorbic acid, beta-carotene and other vitamins and trace elements. Quercetin increases the permeability of eye tissues to beneficial substances, which improves the nutrition of the eyeball and helps the body to recover more quickly after hard work.

It is recommended to add a bulb onion of medium size to daily nutrition. It can be used in any form and includes the composition of various dishes. Even after heat treatment, useful substances remain in it.

Third food: fish

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To improve the circulation of tissue fluids in the eyeball, as well as in all surrounding shells, it is useful to regularly eat fatty varieties of sea fish.

In oily fish contains a large number of polyunsaturated fatty acids omega-three (PUFA), which improve microcirculatory processes in the body, including in the eyeball. Fish can be consumed, both in a boiled form, and slightly salted. Enough to include in the diet at least one hundred and fifty grams of fatty fish several times a week.

Fourth product: nuts

Collagen fibers support the lens in its normal state. And vitamin E provides protection of elastic collagen fibers. Enriched with vitamin E nuts and some other foods. To make up the stock of tocopherol enough to eat every day a handful of nuts (twenty to thirty grams).

The fifth product against niktalopiya: eggs

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Some people begin to see worse at the time of day. This condition can be as innate (inherited from parents to children), and acquired, it often arises from the lack of necessary substances for the eyes.

To avoid the appearance of night blindness and to see normally in twilight, eyes need an element such as zinc, as well as vitamin A. In the yolk of chicken eggs, there are two of these components. The egg protein promotes normal absorption in the body of these elements. You can eat one egg every day or a couple of eggs every two days. And it is desirable to eat soft-boiled eggs or to cook an omelette.

Are the eyes tired?

As is known, every day the human eye is exposed to various negative factors. Especially the load on the visual apparatus has increased in our time. Accumulating with every day the fatigue of the eyes can lead to certain problems with vision and eye diseases. Determine if the eyes are tired, the next test of five questions will help.

Test for eye strain

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1. Do you have after appearing after reading or working at the computer, flies in your eyes, dark spots?
2. Are you suffering from headaches after a long reading or working at a computer?
3. Do you feel heaviness in the ages after reading or working at a computer?
   Are you irritable after working with small parts, reading or using a computer?
4. Do you lose your appetite after reading or working at a computer?

If you give a negative answer to all the questions, this indicates that the risk of any problems associated with eye strain is minimized.

A positive answer to one, two or three questions indicates some problems. Timely assistance to the eyes will help restore vision back to normal.

Those who regularly have four or all five of the above symptoms are likely to have serious problems and need to seek help from an ophthalmologist.

Exercises for prevention

To remove the eye fatigue that has appeared for a day, you can do special exercises. Performing gymnastics takes a total of ten to fifteen minutes a day and will help not only to eliminate fatigue in the eyes, but also to prevent against this background the fall of vision. It is recommended to do such exercises twice a day: morning and evening.

Warm up: you need to sit up straight, straighten your shoulders, relax. The tips of the index, middle and ring fingers should be massaging movements in the cervical vertebrae for three minutes, moving from top to bottom. Such a massage will improve the blood filling of the eyeball and prepare the eyes for exercises.

The first exercise.

Looking forward, blink quickly for thirty seconds.

The second exercise.

My eyes are closed. Make light short-term (one to two seconds) pressing on the eyeballs folded together with three fingers. Exercise is carried out within two minutes.

The third exercise.

Pull out your right hand in front of you and lift your thumb up. Look at the tip of the thumb with two eyes for five seconds. Then close your left eye and focus your eyes on the tip of your finger with your right eye, then change your eyes. Do three or four approach exercises.

The fourth exercise.

Label on the window. Using a felt-tip pen, make a small mark on the window and stand in front of it at arm’s length. Look at the label for five seconds, and then focus your eyes on any point outside the window, which is at least five meters away from the eye. Repeat the exercise ten times.

Fifth exercise.

Close your eyes tightly for thirty seconds, then relax.

Performing gymnastics takes literally five to seven minutes. After the exercises, there is relief in the eyes, and they are ready for further productive work.

Proper food and appropriate eye training through exercise will be an effective prevention and will help keep the vision sharp for years to come.

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Reading is also a very serious strain on the eyes and brain of a person. Can we “read” correctly? What is the right habit of seeing?
Several simple rules-habits will help you maintain eye health, high performance and a good mood.

 1. Have a rest every 40-50 minutes of reading and other visual work.
This rule can be called the basic rule of good vision, which applies to all kinds of loads on the eyes. In the process of perception of the text, the brain passes through three stages: adjustment, preparation for assimilation, active, qualitative perception, and then, after 30-40 minutes, there is a decline in attention. There is only an extra burden on the eyes, continuing to conscientiously perform their work for nothing. Rest for 5-10 minutes and with new forces continue reading or your studies. The practice of changing or resting with visual and mental loads is best kept for life.

 2. Periodically change the distance from the eyes to the text.
Long reading or writing at the same distance leads to unnecessary tension, constriction, spasm of the eye muscles. Eyes lose the ability to refocus and, accordingly, the ability to clearly see the images in the distance. Develop a habit of swaying in any direction while reading and moving the book in your hands to the various distances available to your eyes. Do not forget about the need to maintain a straight line between the back of the head and the backbone.

3. After reading each paragraph, look to the side.
This recommendation is like a continuation of the previous rule, which teaches us to change distances. Only here it happens by a simple and frequent look to the side  of the various objects that are in sight. Initially, consciously tearing your eyes from the text, you can then refocus automatically. If the text has very long paragraphs, throw the view into the distance every 4-5 sentences. Choose as objects of attention some pictures, a picture on the curtains, a statuette or a flower, it is better that only beautiful views can be seen in your eyes.

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4. Blink easily and often, first at each point.
Moisturizing and protecting the eyes, blinking allows us to get a tiny but breathing space. From each point for a couple of hours of reading, there is already a decent rest for the eyes, and this does not affect the quality of perception and reading speed. But the eyes are just much less tired and much more will serve you.

These little tricks will help you and your child not to overwork while reading or preparing lessons, and most importantly they will help to keep eyesight for many years.

Acquired by myopia suffer primarily IT people, accountants and financiers, whose work is inextricably linked with hours of work with gadgets. Why is this happening and how to protect your eyesight?

When a person spends a lot of time at the computer, his eyes are in constant tension. The muscles that are responsible for changing the curvature of the lens and for seeing at a close distance are normally much higher than those that straighten the lens and allow seeing distant objects. But if a person does not do the proper breaks in work and does not relax the eye muscles responsible for “close vision”, then in time to relax them becomes incredibly difficult, if not impossible. This is the acquired near-sightedness.

In order not to spoil your eyesight, a person is obliged to take breaks in work, not to sit near the monitor for days on end, and even for days and must perform special gymnastics for the eyes. It will help, if it is a question of the initial stage of the disease, and if the disease is started, then the doctor together with the patient can only achieve that myopia does not progress. Therefore, it is better not to start the disease, and if you have to work long hours with a computer, you need to find time for charging for the eyes.

These exercises are necessary to relax the muscles of the eyes, relieve visual fatigue and prevent the onset of myopia, and also to prevent its progression. This charge can be performed both at work and at home.

Try to blink your eyes very often for one or two minutes. Do not strain your eyelids.

Close the eyelids tightly for 3-5 seconds, and then open for the same time. Try to repeat at least seven times.

Drive your eyes in different directions: you can draw circles, eight, conduct a visual line from the bottom up and from top to bottom. This can be done with both open and closed eyes. If the eyes are open, stop looking at the surrounding objects: a table, a vase, a book, and so on.

The three fingers of the right and then the left hand, easily press on the upper eyelid of one, and then the other eye. Hold for 1-2 seconds and remove your fingers from the eyelids. Repeat several times.

Go to the window. Choose any point near you, for example, a speck on the glass, focus on it, and then look at the distant object, for example, the top of the tree of the neighboring yard. So translate your eyes from a close point to a distant one.

For this exercise, the head should be fixed. Raise the half-bent right arm up. Slowly lower your finger from the top down and lift it up again, while watching it with your eyes, without moving your head. Repeat 10 times.

For this exercise, the head should be fixed. With a half-bent hand, slowly drive from right to left and back in front of your eyes, while watching with your finger your finger. Repeat at least 10 times.

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Why do eyelids twitch

Visual overwork. One of the most common causes of eyelid twitching is eye fatigue. Many hours spent for uninteresting, but necessary work in front of the computer screen, the habit of reading in transport, the lack of night rest cause overstrain of the muscles around the eyelids.

Nervous overload. Eyelids twitch with considerable nervous overload, when the psyche is in constant tension for a long time, is stressed. The nervous tic near the eyes can begin after receiving unpleasant news.

Neurosis. The reason why the lower or upper eyelid twitches, may be a neurosis. What to do in this case? Try to find what is traumatic – that inner conflict or circumstances that caused stress, the source of emotional or intellectual overstrain of the psyche.

In some cases it helps to think carefully, to rethink the situation, to draw the right conclusions from it, to be ready to exclude the factor of its unexpected repetition in the future. It is necessary to relax in one way or another, to calm down, to give the body rest.

Conjunctivitis. In a number of cases, eye twitching is associated with irritation or inflammation of their mucous membrane – conjunctiva. From a prolonged overexertion of the organ of vision, or for other reasons, it seems that sand has got into your eyes, you always want to blink or squint to remove discomfort and see better.

In this case, it is worth turning to the oculist who will prescribe the treatment of conjunctivitis, because otherwise getting rid of blurred vision with the help of eye twitching, frequent blinking, squinting can become a habit that will make it more difficult to get rid of a nervous tic and worsen visual acuity.

Eye diseases. If the conjunctiva is OK – the eyelids are not itchy, the color of the mucous is pink, but the vision is not clear, especially towards evening, especially it is worth turning to the oculist, in order to find out the cause as soon as possible, why eyes are straining and jerking, vision deteriorates.

Hereditary factor. In some cases, the jerking of the lower or upper eyelids can be inherited from the parents who suffered in due time.

Weakened immunity. The nervous tic, twitching near the eyes happens with weakened immunity, after recently transferred infectious diseases, acute respiratory viral infection, acute respiratory disease.

Nervous disorders. In serious cases, the lower or upper eyelid twitches with this or that disorder of the nervous system. Increased neuro-reflex excitability, convulsions begin, muscle hypertension. Against the background of these violations appears jerking near the eyes.

Violation of cerebral circulation. The twitching of the eyelid can indicate a disorder of cerebral circulation, high blood pressure. In this case, it is worth turning to a neurologist, undergoing magnetic resonance imaging (MRI).

With prolonged nervous tics of the eyelids, jerking of the eyes, it is necessary to consult a doctor.

What to do if the eyelids twitch

To remove the accumulated muscular tension around the organ of vision, and also to relax the psyche, to lower the stress on the body, it is necessary to give him periodic rest with the help of palming:

• Sit on a chair so that the back and the back of the head form a straight line. This position helps maintain optimal blood flow to the brain.
• Several times shake your wrists to relax the tension of the psyche through their relaxation.
• Rub palms on each other so that they become warm.
• Place the elbows of both hands on the table. Palms and closed fingers folded in the form of a handful.
• Palms to attach to the eye sockets so that the closed eyes are opposite the recesses in the palms.
• The nearest phalanxes of little fingers to the palm of your hand are crossed on the bridge of your nose like arches of glasses.
• The rest of the fingers, except for the large ones, arrange the forehead. The thumbs are pressed against the brushes.
• The bases of the palms near the wrists are placed on the cheekbones.

The palms do not fit too tightly, the eyelids should be able to blink freely. But through the places of contact between the palms and the eye sockets, there should not be light. Brushes are not tense, they only support the necessary tone.

With closed eyes, you need to imagine something pleasant that does not relate to the current production task or a tormenting problem. It is best to imagine something pleasant, which gives pleasure or a smile.

Exercise to relax the psyche and rest the organ of vision must be done whenever there are signs of fatigue or the eyelids twitching. The duration and frequency of execution depends on the availability of free time.

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Our eyes are an open window into a bright world full of joyful colors and magnificent in its beauty phenomena. With the help of our bodies of sight, we perceive more than 80% of information. However, constant work at the computer, reading in the dim light of a lamp or in transport, improper nutrition, insufficient sleep and a deteriorating ecological situation are causing irreparable harm to the eyes. The problems of accommodation are only exacerbated, leading to retinal dystrophy. Stress and smoking, which drain healthy tissues, can also cause some eye diseases.

HOW TO SAVE EYE HEALTH?

Statistics show that 75% of the population of our planet have some problems with the eyes. However, not everyone remembers that most of the troubles associated with visual impairment could be avoided. But in order to preserve the health of the eye, it is enough to observe only a few simple rules.

Use sunglasses. UV rays are getting stronger every year, adversely affecting the health of the eyes. Solar radiation can cause damage to the cornea, as well as accelerate the development of macular degeneration and cataracts. The sun is especially dangerous for those who are forced to spend their entire day on the street, who have already had one or more surgeries for cataract removal, for those who take a number of medications that can increase the sensitivity of the eyes to bright sunlight. Really high-quality sunglasses can hold UV rays of type A and B, reduce the brightness of the glare and increase the clarity of the image.

Refuse bad habits. It has been scientifically proven that tobacco consumption negatively affects the health of the eyes. This habit leads to cataracts and is able to significantly increase the risks of macular degeneration. In addition, it is also worth remembering that the body of a person who smokes is not able to properly absorb all the vitamins and trace elements needed by the eyes. From their lack, the optic nerve is depleted, and vision gradually begins to deteriorate. Alcohol contributes to dehydration of the body, including the eye. Therefore, if you drink alcohol regularly, then you have a high risk of dry eye syndrome.

Monitor the blood glucose level. Continuous consumption of animal fats and foods rich in glucose in food can lead to severe sugar surges in the blood. In turn, this provokes the development of type 2 diabetes. Often, this pathology is accompanied by such eye diseases in humans as diabetic retinopathy, cataracts and glaucoma. A sharp increase in blood glucose levels can also cause changes in the structure of the lens, which lead to a decrease in vision.

Keep blood pressure and cholesterol in check. High pressure not only negatively affects the health of the body as a whole – it promotes the development of hypertensive retinopathy. If this pathology is not treated, it may eventually lead to a complete loss of vision. It is also worth remembering that if the pressure is higher than normal, the risks of the appearance of glaucoma and macular degeneration are also increased. And if hypertension is combined with atherosclerosis, then the vessels through which the retina receives the necessary amount of oxygen and other nutrients are damaged. This can lead to a stroke of the central artery of the retina, which, in turn, completely deprives the eyes of the affected eye.

Regularly check your eyesight. It is not difficult to follow him. It is enough to pass a small examination from an ophthalmologist in time to identify the signs of an approaching illness. Remember most eye diseases detected in the early stages can be cured and saved 100% vision. In addition, such checks will help you, if necessary, to choose the right tools for correcting it, capable of hindering the development of an already existing disease.

Eye health is in your hands. Try to keep it for a long time!

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With dry eye syndrome, there is a lack of moisture on the surface of the cornea and conjunctiva due to impaired tear production and instability of the tear film. The main signs of dry eye syndrome are sensation in the eyes of a foreign body, burning and carvings, photophobia, rapid fatigue and lacrimation. Man is uncomfortable to be in rooms with dry and dusty air. If you do not take measures to eliminate the dry eye syndrome, then the development of severe consequences and serious deterioration of vision. Therefore it is useful to know about the main methods of preventing this pathology.

First, in the work behind the monitor you need to do regular small breaks. Experts recommend to break away from the screen every hour for 3-5 minutes. At this time, you can do gymnastics for the eyes, or just sit with your eyes closed. It is useful to close your eyes tightly for 5-10 seconds and then open your eyes sharply – this exercise can be repeated up to 10 times. Effective is the exercise to translate the view from afar. To do this, you need to select a point directly near the eyes, fix the view on it, and then move the eyes into the distance (for example, to distant buildings outside the window). Repeat this exercise also need up to 10 times.

Dry eye syndrome develops also because when working at a computer, a person blinks much less often than it should. Humidification of the eye surface is impaired. Therefore, you need not forget to regularly “blink”. Such an exercise contributes to the improvement of the ocular circulation.

The increased dryness of the cornea makes the eyes particularly vulnerable to infections. Do not touch the surface of the eye with unwashed hands or a stale handkerchief, it is better to use disposable napkins.

Do not abuse vasoconstrictive drops that reduce the redness of the eyes. Their regular application can lead to serious consequences and visual impairment. However, it is useful to keep at hand drops – preparations of artificial tears. They help to stabilize the balance of tear fluid on the surface of the eyes.

If you spend a long time at the computer and wear contact lens, you should pay special attention to their cleanliness and planned replacement. Some experts recommend using only one-day contact lenses. In any case, with the suspicion of developing dry eye syndrome, the time of wearing the lenses should be reduced, and with the slightest inflammation – abandon the contact correction methods for at least five days.

To prevent visual impairment, it is useful to take special multivitamin and mineral complexes for the eyes. And, of course, do not neglect the planned visit to the ophthalmologist – at least once a year. And with unpleasant sensations in the eyes, you should immediately contact a specialist. Take care of your eyes!

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