Spend so much time in front of computer, TV??? Your guide to Eye care : proper eating, effective exercises

Hours of computer work, dry heat, cold drafts – The eyes do with a lot. Stress also does not go past them without a trace. Anyone who cultivates his eyes well, making them resistant

More and more citizens fortify their bodies in gyms. Skin care for men, too, belongs now to the good tone, the eyes are neglected as before. However, they need special care to preserve the eyesight to a ripe old age.

A feast for the eyes

Rigorous health starts from a young age: with the right nutrition. In order to function optimally, the eyes and the daily stress are more equal, they need sufficient vital nutrients such as vitamins, trace elements, minerals. This is especially true for vitamins A (retinol), C (ascorbic acid) and E (tocopherol).

Retinol and beta carotene (pro vitamin A) are the raw materials for the so-called visual purple (rhodopsin). Without this, the photoreceptor cells in the retina fail their service. The vitamins C and E protect the body’s cells and thus a blind eye to so-called “free radicals”. These aggressive molecules or oxygen atoms resulting from natural chemical processes in the body cells and irradiation with ultraviolet (UV) light. In addition to the skin and the inside of the eye gets plenty from UV rays.

Particularly heavy burden monitor radiation in cigarette smoke and pollutants eyes. Therefore, just Bildschirmarbeiter and smokers pay attention to a balanced diet and vitamin intake.

The following foods contain plenty of vitamins A, C or E:

* Black currants, parsley, peppers, broccoli, cabbage, kiwi fruit and citrus fruits are good vitamin C suppliers

* Carrots, peppers, apricots, beets, papaya, corn salad and broccoli have much provitamin A

* Vegetable oils (eg wheat germ), nuts, soybeans, asparagus and kale provide adequate amounts of vitamin E

In general, the Society for Nutrition recommends a daily basis with all meals and snacks to eat some fruit or vegetables. Fruit juices are used as additional sources of vitamins. To decrease the vital nutrient level is not guaranteed under the optimum. If you also drink two liters of water a day, helps prevent dry eyes.

Training for the eyeball

People who need to concentrate on the job for hours on something that can sing a song of dry, tired and irritated eyes.

The following exercises help to relax the stressed-visual system to:

* Look for a few minutes relaxing in the distance. Open and close your eyes slowly.

* Blink quick succession, at least ten seconds.

* Roll the eyeballs.

* Hold your finger about 20 inches from the nose and focus it with the eyes. Find a distant object and fix it. Get the look as long leaping back and forth until it gets tiring.

* Close your eyes during a break for two to three minutes. Cover your eyes if need be – without pressure – starting with the hands in order to achieve total darkness.

In addition to these relaxation techniques are available for eyeglass wearers is loaded with special massage technique. Here, the thumb and middle finger of one hand pressing gently on the nose and the index finger presses lightly between the eyebrows. The three fingers perform small, circular movements. The massage should be applied several times a day but only briefly.

Finally one with tips for all Bildschirmarbeiter: Do not change now and again its distance from the monitor. The Professional Association of German Ophthalmologists (BVA) recommends 50 to 70 cm away. Check also that they will never forget the sheer concentration of blinking. Because only a constant blink enough to keep the cornea moist.