If it was as if sand had been poured into the eyes. 7 tips to help protect your eyesight

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In the world of high technology, our eyes suffer every day. Due to the constant sitting in a smartphone or computer, vision deteriorates much faster than it could due to age, and the risk of various diseases still increases to a heap. But in order to minimize the consequences of a long interaction with gadgets, you need to follow only a few rules.

Reduce stress

The eye muscles can also get tired from strong tension - from reading books, watching movies or being in front of the monitor for a long time. If you feel dryness or soreness, then you need to urgently rest. The ideal option is to take a short break for 10-15 minutes.

However, it is better not to bring this to a HEAD. First, do not interact continuously with a computer, TV or mobile phone for more than one hour. Secondly, reduce the brightness and increase the font size on gadgets. Thirdly, keep a distance: a book should be at least 30 centimeters from the eyes, a laptop - at least 50 centimeters, and a screen larger than 32 inches - at least 3 meters.

Blink more often

Blinking moistens the eyes. When your gaze is riveted to the screen, you blink much less often, and the mucous membrane begins to dry: the very feeling that sand has been poured into the eyes.

A healthy adult can normally blink 25-30 times per minute. Doctors say that 15 eyes are enough for the normal functioning of the eyes, however, when you are busy with gadgets, not even that many. Therefore, periodically it is worth breaking away from the screen and moving your eyes to other objects in the room or just look out the window. Your eyes will only get better.

Create comfortable lighting

You need to understand that there should be not a little and not a lot of light. If we are talking about a workplace where you need to spend the whole day in front of a computer, it is optimal to sit away from the window. In this case, daylight will fall from the side. But if you put the monitor opposite or in front, you will get an additional load and make your eyes only worse. However, it is best to close the window completely with curtains or blinds. And do not forget to wipe the screen from dust.

When it comes to reading books, be sure to turn on a large light so that you do not have to constantly concentrate on one point. Reading in bright sunlight is also not worth it: white paper causes eye strain. The best option is to sit at the table so that the light from the lamp does not fall on the face, and position the page at such an angle that the head and back are in line - this will improve the blood supply to the brain.

Balance your diet

By adjusting the diet in the right direction, you can seriously help your eyesight. You should always have foods high in vitamin A on your table. It improves the condition of the retina, protects it from external influences and slows down the development of cataracts, and also acts as an antioxidant that reduces the likelihood of macular degeneration. Carrots, broccoli, spinach, MILK and dairy products: cottage cheese, cheese, butter will do just fine with this.

To enhance the effect, you need to add vitamins C and E, as well as zinc and omega-3 polyunsaturated fatty acids, which are rich in sea fish and cereals. Experts also advise to lean on persimmon, corn and pumpkin, which contain the carotenoid lutein, which is not synthesized in our body. This substance stimulates the metabolism in the eye tissues, which ensures clear and high-quality vision for many years and slows down its deterioration with age.

It is also important to supply the body with the necessary amount of water. It is advisable to drink 6-8 glasses a day.

Lead a healthy lifestyle

First, get good sleep. Numerous scientific studies show that in case of lack of sleep, the retina of the eye does not receive the necessary nutrients. This affects the state of the optic nerve, and subsequently leads to a serious decrease in vision. Therefore, it is advisable to go to bed before midnight and sleep continuously for at least the recommended 7-8 hours.

Secondly, take a walk in the fresh air as often as possible. Movement will improve blood circulation and increase the level of oxygen in the blood. Sports are also great, but in moderation. If you want to relieve eye strain, experts advise playing tennis or badminton.

Third, give up bad habits. Cigarettes increase the risk of developing cataracts, as they prevent the body from supplying nutrients to tissues, and ALCOHOL increases intraocular pressure.

Wear sunglasses and hats

It has been proven that prolonged exposure to the sun can cause damage to the surface and internal structure of the eyes. All this can easily lead to the development of acute or chronic diseases. Exposure to ultraviolet rays can provoke inflammation or burns of the cornea - photosensitivity and tearing will increase, and the eyes will hurt. Also, ultraviolet light can accelerate the appearance of cataracts, melanoma, and even lead to skin cancer on the eyelids. To prevent this, wear sunglasses, preferably ones that fit snugly to your face and have wide temples, and wide-brimmed hats.

Visit your ophthalmologist regularly

Even if now with complete order with vision, you should not neglect visits to the ophthalmologist. It is necessary to visit a specialist at least once a year. In this case, in addition to assessing your vision, ask your DOCTOR to conduct a comprehensive eye examination, including the fundus. Such an examination will help to detect in the early stages signs of serious diseases, not only those associated with vision, but also others - for example, diabetes mellitus and arterial hypertension.

4 exercises that will help your eyesight

"Palming"

After washing, rub your hands together so that they warm up. Then fold it crosswise and bring it to your closed eyes so that the palms are approximately on the eyeballs, while not touching the eyelids. Relax and stay in this position for about 5 minutes.

"Up down"

Fix your head, then gently raise your eyes up, imagining how they go beyond the base of the back of the head, and then calmly, slowly, move down, mentally leading them behind the chin. Do 3-4 repetitions. This will be a good workout for the oblique and transverse eye muscles.

"Infinity"

Again, fix your head in a comfortable position and slowly draw with your eyes the sign of infinity - a figure eight littered on its side, 3 times in both directions. This will help relieve tension.

"Zhmurki"

Everything is simple here: you need to close your eyes tightly five times, and then relax. This will help relieve tension and stimulate blood flow to the eye muscles.

| Vadim BANNY, photo from open Internet sources.

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