Our eyes are sensitive and require special care. When age increases and other stimulating factors make the eyes tired and premature aging easily Proper eye care will help keep your eyes healthy and bright for you for as long as possible with the following simple tips.
Good eye health starts with the food we eat. The selection of five nutritious foods, especially foods that are rich in omega-3 fatty acids, lutein, vitamin C, vitamin E may help slow or reduce the occurrence of eye diseases such as degenerative retinopathy ( Macular Degeneration) and Cataracts
Sources of nutrients for healthy eyes, such as
Spinach or other dark green leafy vegetables
Samon fish, tuna or fish with high fatty acids
Eggs, nuts, proteins that do not come from meat.
Citrus fruit or sour juice
Oysters, pork, poultry
Fruits and vegetables that are yellow or orange Which contains beta carotene such as carrots
In addition to eating in the right proportion, Each week should have regular exercise. To help control weight to normal levels Far from obesity, diabetes, high fat or other related diseases Which the disease may cause eye complications Or have eye problems in the future
Limit alcohol consumption
The daily intake of alcohol should be at the appropriate level. Because it helps to reduce the risk of eye diseases such as Age-Related Macular Degeneration (AMD) and other health problems, in general, in normal healthy adults should not drink alcohol more than 14 Standard units per week And should spread the drink for several days or may try to stop drinking alcohol for some days
Smoking is harmful to the eyes and overall health of the body. People who smoke will have a risk of developing macular degeneration from aging. Cataracts may damage the optic nerve until they can cause blindness in the future.
Protect your eyes from the sun.
Sunlight can hurt the eyes as well as our skin. And is also a catalyst for cataracts Macular degeneration When exposed to sunlight or outdoors, do not let the eyes get in direct sunlight. Can wear sunglasses with UVA (UV-A) and UVB (UV-B) lenses with a label indicating properties for filtering 99-100 percent because it has the highest protection efficiency In addition, some shape sunglasses are also specifically designed. To help protect the eyes to suit each activity, such as the shape of the front of the lens and the curved frame (Wrap Around) will help protect the sun from the side Or sunglasses that use Polarized lenses which are lenses suitable for outdoor activities and also reduce glare while driving well
Rest your eyes from the screen
Looking at the computer screen, mobile phone or electronic device for a long time will cause eye fatigue, blurred vision, dry eyes, headache, difficulty in adjusting the focus to see clearly until the pain in the neck, shoulder or back. Have dry eye symptoms Should blink or stay awake for a moment from the screen every 20 minutes for 20 seconds. Look out at about 20 feet and move the body every 2 hours. Change the motion during the day. Frequently get up and walk. Should not sit in front of the screen all day Including adjusting the computer screen or holding the device at eye level Sit in the correct posture And shifts the computer to about 25 inches away from the eyes
Protect eyes when doing activities or dangerous work
Some types of sports or work have risks causing the eyes to get hurt, such as injury to the eyes from sports. Working in factories and construction sites Or minor repairs such as nailing, spraying, can cause eye accidents, so wearing glasses or protective equipment designed for those activities will reduce the harm caused to the eyes. Which most glasses lenses are made from polycarbonate It is 10 times more tough and strong than general plastic. It is also lightweight.
Throw away old cosmetics
Cream or liquid cosmetics tend to grow easily when stored over the time specified on the product. Many women often regret it or forget to keep cosmetics. The use of those cosmetics can be easily vulnerable to eye infections. Therefore, before using cosmetics in the eyes, check the expiration date and the appearance of the product in good condition. If the product expires, it is time to throw it away. Including should not use cosmetics together with other Experimental sample cosmetics at the store with eyes directly And cleanse the face before and after makeup
Maintain cleanliness of contact lenses
Contact lenses are medical materials that are widely used with the eyes. And cause infection in the eyes easily when there is no adequate cleaning Before inserting or removing the lens, wash your hands thoroughly. Follow the instructions to properly insert or remove the lens. Clean the lens and contact lens case every 2-3 months. Should replace the new contact lens case. In addition, contact lenses should not be used for a specified period of time. Wear contact lenses while swimming. Or put across the day without removing Because there is a risk of irritation or subsequent infection
Know your own risk factors
In addition to the age that causes the eyes to deteriorate as the age increases Some diseases of the eye can be genetically transmitted. Therefore, it is important to know their health risks. Especially the history of eye diseases of family members Understanding and recognizing your own risk factors will help you to be careful with life by changing behavior that encourages eye problems and predicting the likelihood of disease. To live a life without risk
Regular eye examination
Getting an eye examination with regular eye measurements will help reduce the risk of eye diseases. Because some diseases cannot be observed or told in the early stages, such as cataracts, macular degeneration from age Diabetic retinopathy Eye examination and eye measurement are the only way to find some diseases early and increase the chances of cure.
Essential vitamins and minerals that help nourish the eyes
Getting full vitamins and minerals may help normalize the eyes and prevent the occurrence of eye diseases. But with the hustling lifestyle in today’s society, the eating process has changed Causing each day the body to receive insufficient vitamins and minerals Including having the wrong use of eyes Especially working behavior and life that is often associated with electronic devices throughout the day Therefore should consume more vitamins and minerals that are important to the eyes, such as
Vitamin A helps maintain the retina or retina to function normally, healthy, able to produce tears that are used to lubricate the eyes to moisturize. And helps to prevent other visual ailments such as night blindness by adjusting the light at night Degenerative retinopathy in the elderly Or cataract A source of vitamin
A can be found, such as carrots, yams, spinach, liver, chicken, beef, eggs, but be careful when taking too much vitamin A in the body. Therefore should consult the appropriate amount for the doctor or expert The general recommended daily intake for adults is 700 micrograms in men and 600 micrograms in women.
Vitamin B2 or Riboflavin helps control the chemical reactions associated with oxidation that cause free radicals. And reduction (Reduction) that help fight free radicals Including helping to maintain adequate levels of vitamin B3 and vitamin B6. Deficiency of vitamin B2 can cause cataracts and skin changes.
The recommended daily intake for adults is 1.3 mg in men and 1.1 mg in women.
Vitamin C is important to the body, such as the creation of collagen. Which helps strengthen bones and muscles Including may reduce the risk of cataracts Or degenerative retinopathy in the elderly The source of vitamin C is not only in citrus fruits or strawberries. But includes chili peppers, broccoli, sweet potatoes, which the recommended daily intake for adults is 90 mg in men and 75 mg in women.
Most vitamin D is derived from the conversion of cholesterol under the skin called 7-dehydrocholesterol To become vitamin D when the skin is exposed to sunlight Which vitamin D helps in many important processes of the body, such as strengthening bones Control calcium levels If the body lacks vitamin D, it may cause cataracts, red eye (Pinkeye), corneal or aneurysm. (Keratoconus)
Vitamin E can be found in the cornea and the cornea lens as well as vitamin C. Which may help prevent cataracts Degenerative retinal disease And help combat free radicals Which sources of vitamin E can be found, such as various types of beans, green leafy vegetables, vegetable oils (such as soybean oil, rice oil, oil, flowers)
Minerals and other minerals that are essential to the eyes and are anti-oxidants that help prevent eye diseases such as zinc. Found in cheese, yogurt, red meat. Some foods that have added zinc added The recommended daily intake for adults is 15-25 milligrams or Selenium can be found in rice and some types of bread, cheese, tuna, eggs. The recommended daily intake for adults is 55-70 micrograms.
How to protect the eyes, not to deteriorate before age