Even the ancients discovered the truth that the disease is easier to prevent than to cure. I agree with her and modern medicine. Prevention is always cheaper, more pleasant, takes less time and gives excellent results. Each child hears about the rules of preserving good vision from childhood – not to read lying down, not to watch TV closely, etc. But over time, we close our eyes to most of these prohibitions, children follow our example. What is the matter? Perhaps this psychological factor works, that many people know how to do the right thing, but the difficulty is not to know, but to do the right thing. But, most likely, for the time being, we do not have enough motivation.
Wisdom of the great
The eye is the sense organ that brings us most of all satisfaction, for it allows us to grasp the essence of nature.
To fix this, it is useful to visit a restaurant where only the blind work, and visitors of the restaurant are offered to plunge into the world of “invisibility” – the total darkness reigns around.
When telling children about vision prevention, try to act in non-prohibitions. Let the child himself draw the appropriate conclusions. Tell me that if you do not take care of your vision, it will disappear. What does it mean to be blind? Tie a dark bandage over your child’s eyes and offer them to do the most basic things – turn on the TV, change clothes, make the bed, etc. In order never to be in this position in reality, let the child follow simple rules. And you adults, always be an example. So that both children and grandchildren should be inspired by wisdom, and not by prohibitions, to instill love and care in their eyes.
Tips of 1804
The beginning of this chapter could have been a lot of introductions – and “all ingenious is simple”, and “new is well forgotten old” … Of course, Aristotle certainly gave advice on preserving eyesight. But I would like to acquaint the reader with the national history of vision prevention tips.
So, back in 1804, an essay “for the people” was published under the title: “On Preservation of Sight” by Fyodor Hildebrandt, Doctor of Medicine and Chemistry, Professor of Anatomy and Physiology of the Moscow Medical-Surgical Academy.
Perhaps the advice of a professor to a modern person will seem too simple, even naive. However, many of these recommendations are valuable.
Here are some of them.
“He who works incessantly, and especially often and for a long time is engaged in examining small uniform objects and, moreover, has to strain his mind when doing his work, he will very wisely do, if he will, as far as possible, exercise his eyes by looking into the distance in free clean air; and thus it should come not only in the summer, but also on good winter days: for this is the surest way to strengthen the eyes for new works … I repeat once more that the effect of frequent walks through forests and spacious meadows is very useful ” .
“Of all the games in which they usually spend winter evenings, for practicing hard for the whole day, billiards as an excellent means for correcting eye fatigue deserves approval.”
“In the morning, after a moderate and restful sleep, the vision for the greatest tension is capable without harm: for then the whole body, therefore, the eyes acquire a new force. Not, however, immediately after awakening to hasten to work: for a hasty transition from perfect rest to extreme exhaustion can easily have very bad consequences. ”
Did you know that …
Most fish can look simultaneously in two different directions. This phenomenon is called monocular vision.
“Soon after the table, and especially quite full after eating, should not be hired for work that depletes visual power, especially when you need to exercise with them sitting. Equally, one should carefully avoid any work that is harmful to the eyes after the body becomes hot, no matter what kind it is: since in both cases there is a rush of blood to the head, which makes the eyes incapable of sudden tension. ”
“In the evening, the light should completely avoid any eyestrain if possible. Who wants to preserve the sharpness of his eyes, in winter evenings, he should choose such a thing for the eyes that does not require mental strength. ”
“Very many are made short-sighted from the first circumstances of their upbringing. Why are never those who lived in free air from a young age, such as sailors and cab drivers, never become such? On the contrary, children raised in the city and who were not let out of the room in the first summers are mostly short-sighted. Unfortunately, a very stupid upbringing, both between some nobles and between sufficient citizens, gives many children a reason for short-sightedness from the very first years, often because of the crowdedness of the children’s room, often because of small toys and little movement in the free air that a child predisposes to myopia … But nothing can be more harmful than the eyes of children, like when they are forced to tire their eyesight in examining small objects. If, unfortunately, with a bad upbringing there will be a thin eye structure, such as bulging and bulging eyes, then under such circumstances it can be easily concluded about the consequence of myopia in a high degree. Adult young people, being sharp-sighted, are made short-sighted by much reading and writing in the light, as are women from sophisticated needlework. ”
“Wearing a narrow dress is also very harmful for the eyes. It is generally proved that the dress, tightly compressing the body and, consequently, preventing the movement of juices, produces a strong adherence of blood to the head and eyes … A narrow dress is especially harmful when a person begins to come to a manly age and uses very nutritious and aromatic food. because then the accumulation of juices and, consequently, irritation of the optic nerve is so increased that these victims of insane fashion in the most flourishing youth lose the pleasure of enjoying their visual acuity. ”
“There is no doubt that food and drink affect the eyes in a special way and frequent mistakes in the reasoning of the diet can cause not only incurable visual weakness, but also perfect blindness.”
“It’s generally necessary to read as a rule the washing of the eyes in the morning, and if necessary, in the daytime, especially those living in big cities should observe: for their eyes are most exposed to dust, which for the most part is the cause of eye inflammation: however, one should beware of excessive ablution: since it, irritating the eyes, multiplies the attraction to them of juices. The water used at this end must be clean and cold. “
“For those engaged in the consideration of small things, such as naturalists and artisans, it is very useful to live in places surrounded by various kinds and where various objects are presented to the eyes for rest. In his spare time, it is very useful for seeing individual objects for sight and to find pleasure in it: for example, riding a horse, which is beneficial to weakened optic nerves with the salutary shaking of sensitive veins; the same can be said about riding in a carriage and walking. ”
Work at the computer
Computer has become an integral part of our lives. At work, this is the main source of this work, at home – either the continuation of work, or communication, self-education, entertainment via the Internet, or games. Our children use the computer – alone, learning from a variety of electronic encyclopedias, others – heading off into computer toys. Neither of these parents is often able to separate the computer.
Therefore, if communication with a computer is inevitable, it is necessary to reduce its negative impact on the eyes and the body as a whole to a minimum.
The simplest thing you can do if your work day is a sitting job, working at a computer, get up and walk from time to time. There are a lot of reasons for this, you can go to the cooler, to the modem, printer, Xerox for the necessary documents for the water, to the neighboring department for information, etc. Such walking will serve as a remarkable prevention of diseases of the spine. If you still think that you will not find an opportunity to move enough, equip your workplace with a dynamic seat. It, as well as small “walks” around the office, will help maintain a healthy spine. Working chair should be with a flexible and adjustable back. When you lean back, the back should deflect according to the pressure of the upper part of the body. This allows you to remove the load from the muscles and intervertebral discs, makes it possible to supply the entire body with blood.
Did you know that …
Most suffer from myopia in Japan. This is due to the fact that hieroglyphs are harder to perceive than letters. And when reading eyes for a long time fixed for a short distance, which is the cause of visual impairment.
It is also extremely important to sit properly. This is told to children in the first grade. But the further we go from the period of writing, the stronger we forget about this simple but effective way to preserve health.
Let’s remember – how to sit right?
The basis of a good posture forms a basin. In a sitting position, the pelvis should be tilted slightly forward. Sit on the tubercles of the sciatic bone (two protruding bones that you can grope in the middle of the buttocks) and move the weight forward slightly. Raise the upper torso so that the spine is straightened and stretched, retaining the natural S-shape. The shoulders should be relaxed, the neck straight, forming a straight line with the spine, the chin slightly tilted to the chest. The thigh and shin are at right angles to each other, and the feet are slightly apart.
The choice and location of the monitor play an important role in creating a “healthy” workplace. First, the most elementary, the monitor must be so large that the user can clearly see the information from a distance of 70 cm. It is extremely important location of the monitor. If it is directly in front of the window (the gaze is directed toward the window) or in front of brightly lit surfaces and lamps, the eyes are blinded by a brighter light falling from the opposite side, and they have to adapt to the contrast of light and darkness. Pupils are narrowing, and this interferes with the perception of the screen. The monitor should stand in such a way that it is protected from reflections, glare. You can not sit back to the window, because the light falls on the screen and causes a large number of reflections. It is best to place the monitor not too close to the left of the window (in order to create the necessary lighting for reading and writing) so that the light falls to the left of the text and the screen.
From time to time, turn your gaze to a distant object so that your eyes rest from the computer. Rest prevents the accumulation of eyestrain. When taking 5-second breaks in work, lift your head and focus on the farthest object. Take a deep breath. As you exhale, relax. Blink two eyes. Turn your gaze to the screen again. It is recommended to make 3 such switch the focus from the near to the far object. It takes about 5 seconds. Short breaks will keep your eye muscles relaxed and prevent the accumulation of tension and fatigue. They will increase your ability to concentrate, as well as efficiency and productivity.
If your computer is in the corner or you have too little work space, put a small mirror on the monitor or on the table: it will help your eyes to look into the distance and focus on the objects behind you.
The monitor should not stand too high, as this head is deflected back and creates a load on the cervical vertebrae. The center of gravity of the head is located closer to the back of the head, so the ideal position of the head when it is slightly tilted forward, so that the chin is directed towards the chest. This helps to relax the muscles of the neck. Position the monitor so that the topmost line on the screen is clearly at eye level.
Wisdom of the great
The orators praised the eye, the singers chanted it, but the actual assessment of the eye rests in the silent longing of those who had the eye and lost it.
It is worth saying a few words about the technical side of choosing a monitor.
Modern monitors in terms of “harmful radiation” are no more dangerous than other equipment. Standards for technology developed in Sweden, taking into account the latest technological advances and recommendations of leading scientific institutions, the UN and UNESCO. The later the standard is adopted, the more stringent the requirements for technology. Russian sanitary and hygienic standards are stricter than in Europe – the Rospotrebnadzor issues a hygienic conclusion for each batch of monitors. All documents on the equipment submitted by the seller and the manufacturer undergo a thorough examination, the monitors are tested again. When buying a monitor, ask the seller if he has such a document. The brand, series, name of the manufacturer and, most importantly, the place of manufacture indicated in the conclusion must coincide with those stated in the monitor passport.
It is believed that liquid crystal monitors (LCDs) are safer than CRTs (with a cathode ray tube), since, due to technological features, they do not need to create high voltage. Accordingly, the radiation power is significantly lower, and static electricity does not accumulate – especially if you choose an energy-saving model. In fact, the difference in radiation is insignificant, the advantage of the same LCD in a clearer image. This, of course, a plus. Since the eyes do not get tired when working at the computer, the image should be clear, bright, and contrast, the screen should not shake.
What are the optimal settings for a monitor? The maximum resolution, i.e. the number of dots-pixels vertically and horizontally, is at least 15 inches for LCD monitors and 17 inches for CRT. For office work, experts recommend choosing a model with a diagonal of at least 17 inches, for a home – 17–19, for layout and working with graphics – 20 inches and above.
The maximum scanning frequency, or update (relevant for CRT monitors), is measured in hertz and determines how many times a second the image is “redrawn”. This indicator should not be lower than 85 Hz. The less frequently the image is updated, the more the screen “flickers” and the more tired the eyes are. In LCD monitors, the image does not flicker at all – this is their great advantage.
The contrast of LCD monitors should not be lower than 250: 1. 600: 1 – very good, 1000 and above – great!
The brightness standard for LCD monitors is 250–300 cd / m2. In CRT, this figure is lower – from 80 to 100 cd / m2. And also remember that the monitor must be grounded, otherwise the radiation increases several times and does not fit into a safe box, even if the model is certified, the wires should not be looped – these are additional sources of radiation, close proximity to CRT monitors is contraindicated 1.6–2 m. And yet – bright toys, souvenirs, located next to the monitor, imperceptibly, but very tired eyes.
Did you know that …
Newborn babies do not blink at all. And they begin to do it from 6 months!
When working at a computer, try to blink more often, especially if you feel that your eyes are getting tired. When you blink, your eyes are moistened and cleared, which contributes to clear vision. The muscles of the face and forehead also relax, you do not wrinkle your forehead and do not feel the tension. Many people consciously strain their eyes, constantly keeping them open and rarely blinking. This contributes to redness of the eyes, burning and itching, especially for those who wear contact lenses.
Do you know how to blink correctly? With proper blinking, only the eyelids move – but the forehead, face, cheeks remain motionless. It is necessary to make sure that the eyes are closed without any extra effort, and that the upper and lower eyelids are gently touching. The forehead should be relaxed.
Looking at the screen, try to see what is happening outside – pay attention to the walls, the table, sitting next to colleagues. In other words, actively use your peripheral vision. This will significantly reduce your visual stress, physical and mental fatigue.
Let’s summarize the chapter.
When working at the computer:
- Take breaks, get up, walk.
- Equip your work area with a dynamic seat.
- Sit correctly. Watch your posture.
- Install the correct and correct monitor.
- From time to time, transfer the view from the monitor to the farthest part of the office (room).
- Blink often!
- Do not forget about peripheral vision.
If, nevertheless, you ignored the advice given in this chapter and “earned” tearing, redness of the eyelids and other symptoms of eye fatigue, try to correct the situation with the help of traditional medicine recipes.
- Rinse the parsley leaves in warm water, finely chop and apply gruel on the eyelids, it is better to carry out this procedure in the steam room. The duration of the procedure is 15 minutes. This lotion removes redness and swelling of the eyelids.
- Mint leaves pound in a mush and impose on the eyelids and around the eyes. This tool should be kept in front of at least 10 minutes.
- To get rid of bags under the eyes will help remedy from cucumber. To do this, cut off the peel from a cucumber, pound the pulp into mush and apply to the eyes for 5-10 minutes.
- If eyelids are irritated, an infusion of cornflower blue flowers can be prepared – 2 tbsp. spoon dry plants pour a glass of boiling water, leave under a lid for 20 minutes, drain. Moisten a cotton swab with infusion and apply to eyes for 15–20 minutes.
- 1 h. Spoon of black tea, pour a glass of boiling water, leave for 10 minutes, drain. Soak a gauze pad in the infusion and apply it to the eyes for 10–15 minutes.
- In order to eliminate the burning sensation in the eyes and alleviate inflammation, it is recommended to take 1-2 tbsp. spoons of dry leaves of the three-leaf watch, pour a glass of boiling water, leave for half an hour, drain. After wetting a cotton swab with warm infusion, apply to eyes for 8 minutes.
- 1 tbsp. spoonful of dry grass of horsetail field pour a glass of water, cook on low heat for half an hour, cool, strain. A cotton swab dipped in broth should be applied to the eyes for one minute. After the procedure, wash the eyelids with warm water.
- Rinse fresh chamomile flowers with warm water, chop them and cut them as small as possible. Gruel applied to the eyes for 10-15 minutes. After the procedure, wash the eyelids with warm water.
Computer programs to restore vision
There are a number of computer programs whose purpose is to improve and preserve vision. This is a kind of cheat sheet, “reminder” for those whose work is closely connected with work at the computer.
For example, the Workrave program periodically offers to take breaks (you yourself can indicate in the program how often to remind you to take a rest). This program is free, distributed under a free license. The homepage of the program is www.workrave.org. A similar program “The Keeper of the Eyes” – the keeper, in the form of a man, periodically appears and persuades you to turn away from the monitor. This program does not require installation.
Similar programs – EyeLoveU, EyesKeeper, Anti-EyeStrain, ColorEyesKeeper.
Through the eye, but not with the eye, the mind can look at the world.
Fizkultminutka for eyes
According to the materials of the ophthalmologist V.F. Bazaar was composed of a special set of five simple exercises. They must be performed every 20-25 minutes of visual work. This whole complex will take no more than one and a half or two minutes. The starting position of each exercise is standing or sitting.
Exercises after work
After a hard day’s work, you get up from your workplace, stretch, straighten your shoulders. Every cell of your body is happy with the movement, because it is life. While you reach home, you will have time to stretch your legs (especially if it will be a walk, and not driving in traffic jams), arms, back. But the eyes, like the whole body, need a warm-up. The following exercises will help to combine care for the eyes, back, and all other parts of the body that have become numb from long sitting in front of the computer.
So, exercises for improving vision. And not only.
Exercise can not be performed with increased intraocular pressure and retinal detachment!
Stand with your feet shoulder-width apart. Fold your arms and stretch them over your head. Lean back a little and take a breath. Swing and lean over as if you are chopping wood. At the same time, exhale. Inhale and rise again.
Swaying the pelvis
Lie on the floor. Raise your legs. Hands should lie along the body, palms turned up. Feel your pelvis. Raise the upper part of the pelvis and bend your back. Return to the starting position and stretch out on the floor. Swing the pelvis in different directions, up and down. Feel the spine directing head movements, and the entire back relaxes. Swing the pelvis from right to left. Your knees should be completely free. Then perform a rotational movement of the pelvis. Your knees should be completely relaxed again, and you can feel the head moving with the body. Perform rotational movements in the other direction.
Lie on your back. Tighten the bent legs to the chest until you can touch the feet so that the heels are above the pelvis. Put your hands on your hips and press them very gently so that your knees are close to the floor. Feel the stretch in the groin area. Breathe deeply.
Stay in the “butterfly pose”. Grasp the feet with your hands and, with an exhalation, pull your head and back upwards. When inhaling, lower your head and legs to the floor again. Repeat the exercise several times. Try to hold out in this position for a few breaths.
This exercise to improve vision will also be useful for the back. Lie on your stomach. Keep your legs together, your heels apart, your big toes should touch each other. Put your shoulders on ki
While inhaling, slowly raise your head and tighten the muscles in the pelvic region. Exhale. Inhale and lift the upper part of the body, tighten the pectoral muscles and rest on bent arms. Try to hold this position for a few breaths. Repeat the exercise 2-3 times. Then, lying on your stomach, relax.
Relaxing eyes with palms
The best way to relax your eyes is to attach your palms to them. This method was introduced by the American oculist Dr. Bates, the author of a special program for the prevention of eye diseases (for more details, see the relevant chapter). Sit at the table and lean on your elbows. Take a comfortable position. Shake hands and relax your wrists and fingers. Rub your palms together until they are warm. Charge your hands with warmth and energy. Then close your eyes with your palms. Lay your head on your hands and close your eyes. The fingers of both hands should cross on the forehead. Try to keep your hands completely relaxed and not press down on the eyes. The palms should lie on the eyelids, like a dome.
Feel the darkness. In the dark, in photosensitive cells of the retina, rhodopsin, which is very important for vision, is formed. Now your eyes are completely relaxed. The perception of darkness is the deepest relaxation for the eyes, during which the eyes are restored. Feel the darkness as much as possible and try to deepen it even more. In some people, darkness causes negative sensations. In this case, instead of black, imagine some other dark color, dark blue or purple.
Wisdom of the great
There is an invisible eye – the mind, and a visible eye – the pupil.
Look mentally at a dark surface, such as dark velvet, or at the dark water of a lake or the night sky. It is very useful to look directly at the night sky. Imagine how this dark surface fills the entire field of view, passing through the optic nerve to the visual center of the brain. Feel the darkness that surrounds you everywhere. Relax in this darkness and deepen it with each exhalation. Enjoy it, you should not see anything else. When after some time some images will appear again before your eyes, do not resist this and gradually return to your daily life. Let the eyes remain closed. First, remove your hands from your eyes and feel the difference in brightness and temperature. And then, when you’re ready, blink and open your eyes.
How to watch TV
The fact that the TV can be harmful to the eyes, everyone knows from childhood. But of all the recommendations of watching TV correctly, we remember, perhaps, one thing – you cannot sit close to the TV. This is not the only rule that allows you to save your eyesight and at the same time enjoy watching your favorite TV shows. These rules are:
Do not tilt your head or throw it back, look directly at the screen.
Blink often and breathe deeply. Many have a tendency to hold their breath in an “exciting” movie.
Do not look at one point, let the eyes “travel” across the screen.
When the action takes place slowly or during a commercial break, close your eyes, let your muscles relax and strengthen the nerves of the retina.
Sit in front of the TV, if possible, straight, not sideways.
For those who want to strengthen their vision, the cinema and television can be good helpers. To do this, when watching movies, perform the following exercises.
If you are nearsighted: take off your glasses and close your eyes with your palms. It is very harmful for the eyes when you take off your glasses and immediately, without letting them get used to the change, give them a big load. Sit in front of the screen at a distance that allows you to see what is happening quite clearly. But do not strive for too clear vision; just look at the whole screen, breathe deeply, and soon you will feel better. While viewing, sit from the screen at the same distance, increasing it only after a clear improvement in vision. There are cases when, using these recommendations, myopic people who used to sit in the cinema in the first row of the orchestra, in a few months, switched to the last row of the balcony.
TV and children
The visual system of the child is formed by 3-5 years. During this period, the eyes of the child are highly vulnerable. Visual loads (reading, drawing, watching TV) play a big role in the proper development of the visual system.
When a child is watching TV, the image from the screen is projected onto the retina. To clearly see the image, the child has to constantly strain his eyes. It happens reflexively, regardless of the child’s consciousness. If such loads are long and constant, vision may begin to deteriorate, myopia may develop.
In addition, if the light in the room is dimmed, a bright backlight from the screen leads to rapid visual fatigue. It is manifested by headache, cutting and redness of the eyes.
But with the obvious disadvantages of TV, it is impossible to exclude it from our lives and the lives of children. It is useless to prohibit watching television. This will not only upset the child, but also disadapts him.
Better to see once than hear a hundred times.
Here we need to remember that the main god – the measure. And adhere to the following restrictions:
no matter how tempting it would be to feed a child for advertising – the child is distracted by bright pictures and obediently opens his mouth – remember that children under 2 years old should not watch TV at all! Watching TV in children younger than this age is not only an unbearable load on the eyes, but also a negative effect on the central nervous system (TV shows can simply lead to excessive excitation of the child);
the total duration of watching television programs for children over 2 years old should not exceed 30 minutes per day;
children from 3 to 7 years old can watch TV 40–50 minutes a day;
for children 7-13 years old, the TV is safe in a 2-hour “dose”, and it must be remembered that a continuous load on the eyes should not exceed 1.5 hours.
The distance to the TV should not be less than three meters. And although it is quite possible that your children are future Caesars (and Caesar, as everyone knows, could have done several things at the same time), still don’t accustom the child to eating on television, doing homework on television, etc. much more than good. Now you are calmer for your fidget, but the habit developed may remain for life. Will it help in life? Rather the opposite. When you eat under the TV, do not control your appetite and overeat. When you work under the TV – you become absent-minded and start to make mistakes. And the legs of all this grow from childhood – the child sits at the lessons under the TV, although usually you can not sit at the table, well, let him sit …
And further. Remember that children’s vision decreases gradually and they, as a rule, never complain about its deterioration. Therefore, try to bring the child for a routine examination to an ophthalmologist 1 time per year.
The most delicious eye food is blueberries. Numerous studies have shown that this berry contains nutrients – anthocyanins, which have a positive effect on vision. Proof of this can serve not only the works of learned men, but also such simple and telling facts as:
- in the menu of cosmonauts they must include blueberries;
- during World War II, the British pilots ate blueberries and blueberry jam before each flight, which improved their eyesight at night and at dusk.
Another good food for the eyes is a carrot. It contains eye-friendly vitamin A.
Vitamin A (retinol) is part of the visual pigment, which turns the light falling on the retina into electrical impulses, and they enter the brain and create visual images. Decreased visual acuity in the dark is one of the earliest symptoms of this particular vitamin deficiency. When its deficiency becomes acute, the eyes react painfully to the bright light and its reflections. Loss and resistance to infection, the eyes are often affected by conjunctivitis. Since the lacrimal glands no longer constantly moisturize the surface of the eye and cannot remove contaminants and destroy microbes, the cornea becomes corroded and dies, and with time the ability to see is completely lost. To avoid this, carrots should be eaten regularly. But since vitamin A is a fat-soluble vitamin, it is absorbed well only with oil. Also a lot of vitamin A in pumpkin, sea buckthorn, apricots, parsley and lettuce.
Another useful eye vitamin – vitamin B2 (riboflavin). Its deficiency manifests itself in different ways. Increased tearing, “sand” in the eyes, night blindness, blurred outlines of objects, eye fatigue, difficulty focusing eyes – symptoms of a slight deficiency. If hypovitaminosis has occurred abruptly (for example, due to an unexpected change in diet), the skin in the innermost kut of the eye may crack, turn red and inflame. If a person has a lack of vitamin B2 for a long time, he begins to confuse colors, see objects vaguely, as if they are swimming before his eyes, a rainbow halo appears around the world. Chronic lack of riboflavin provokes inflammation of the cornea of the eye, its clouding. Vitamin B2 is found in meat, liver, dives, whole grain bread, cheese, kefir, almonds. A deficiency of riboflavin is most often provoked by diseases of the gastrointestinal tract or antibiotics that interfere with its absorption.
Vitamin C protects the eye vessels from fragility and transparency, prevents retinal hemorrhage and improves blood supply to the eye. It is believed that with the help of vitamin C, you can slow down or even stop the development of cataracts.
Scientists believe that myopia is to a certain extent a consequence of a lack of vitamin D. It is responsible for the transportation and absorption of calcium, which is needed not only for the formation of bones and teeth, but also for regulating muscle contraction. Insufficient absorption of calcium causes frequent muscle cramps, which supports the lens and is responsible for the movement of the eye. Vitamin D is produced in the presence of sunlight, so you need to be more often in the fresh air. Foods rich in this element are champignons, porcini mushrooms, salmon, trout, fortified milk, kefir and yoghurt.
Did you know that …
In Israel, studies have been conducted on the effect of microwave radiation, similar to the fact that cell phones emit, on the body. The material of the lens were taken bulls. The lenses were irradiated for 50 minutes with a frequency of 1.1 Hz, a power of 2.22 milliwatts. A total of 192 described cycles were carried out at intervals of 10 minutes. Irradiated material appeared damaged, which is direct evidence that microwave radiation has a negative effect on vision. When the irradiation ceased, part of the processes occurring with the lens stopped, and the lens began to recover. But the emerging microscopic bubbles do not disappear, and over time their number increases, reports 3DNews. Professor Levi S., who conducted the research, said that it is still early to draw global conclusions about the dangers of devices that emit microwaves, in particular cell phones, but it is already becoming clear that some of the changes are irreversible and accumulate over time.
Studies confirm that vitamin E along with other antioxidants, vitamin C and beta-carotene, significantly reduce the risk of retinal detachment. There are even suggestions that a vitamin E deficiency plays a crucial role in the development of this disease. Its main source for children is breast milk. And adults should more often consume vegetable oil with vitamin E, nuts, sunflower seeds and cereals.
The rhythm of breathing and the rhythm of the heartbeat synchronize the work of all other processes. If the respiratory rhythm changes, the nature of the blood supply to all organs changes. Proper breathing is the key to a good, well-coordinated work of the whole organism.
The basic principle of proper breathing: a smooth deep breath with the lowering of the diaphragm and protrusion of the abdomen forward.
With this breathing, the lung area slowly begins to fill with air from the bottom up.
With the right exhalation, the abdomen retracts, the diaphragm rises up and, figuratively speaking, towards the back.
People with visual impairment often unconsciously hold their breath while examining an object. At the same time, blood is depleted in oxygen, saturated with carbon dioxide. At such moments, the retina briefly stops responding to light pulses.
To correct the situation, you need to distract, to restore uniform breathing. It is useful to regularly perform breathing exercises. Some of them are listed below.
- Standing at a fast pace on your toes 10-12 times. During the exercise, breathe arbitrarily.
- Sit on the edge of the chair, lower your head while tilting your torso forward, and inhale the diaphragm. Putting your head back and straightening your body, breathe out. Repeat the exercise 5 times.
- Stand up. Do 8-10 squats. Sat down – exhaled, stood up – breathed. Do squats at an average pace.
- Breathe deeply and calmly. Close your eyes. Imagine seeing bright and warm sunshine. Say to yourself: “I feel good. My breathing is restored. ” Blink for centuries within 30 seconds.
You can also normalize breathing with one effective exercise, which is called “prolonged” breathing. It helps to increase the fullness of inhalation and, as a result, to relax the shoulder girdle, body and cervical vertebrae. Sit on the chair, relax, then take a deep breath and very slowly release the air with a hiss through the half-closed lips, while simultaneously drawing in the belly. Repeat the exercise 10–12 times. Breathe in this way whenever you feel that visibility is deteriorating. In most cases, the depth of perception is improved already from the second slow exhalation.
Improper breathing often becomes the cause of inattention, distraction. To improve attention concentration, you can perform the following exercises (it is not necessary to perform all the exercises at once, select a few, adding a new one after a certain period of time):
- Sit back, blink a little, relax your muscles, concentrate your attention on the nose. Take 6 breaths and exhale.
- Stand up, close your feet, close your eyes. While inhaling, lift your arm forward, while exhaling, bend one leg and lift your knee up. After exhaling, do not breathe for 3 seconds, open your eyes, lower your hand and straighten your leg. Exercise repeat 4–5 times, changing the leg.
- Sit on a chair, cross your legs, do not slouch. Breathe shallowly through the nose. While inhaling, lift the tip of the nose with your finger while closing the jaw. Exhale narrow stream through the mouth. Repeat the exercise 4-6 times. This method of breathing activates blood oxygen saturation, has a calming effect.
- Stretch several times, straining and relaxing the muscles of the arms and legs.
- Sit on the edge of the chair, find a point under the chin in the hole and press it with the pad of your finger for 3-4 seconds. Then sit comfortably and calmly breathe for 30 seconds.
- Stand between the backs of two chairs, lean on them, sit on one leg, and pull the other forward. Tighten the muscles of the arms and legs for 6–8 seconds. Then stand up. Repeat the exercise, changing the leg, 5-6 times. After exercise, sit on a chair, relax and breathe deeply and quietly for 10–15 seconds.
- Inhale for four counts, then for four counts – exhale. Repeat the exercise 5-7 times. Do the same exercise while walking. Four steps – inhale, then four – exhale. Put your hands on your stomach. When you inhale, slightly push your hands on the anterior abdominal wall, stick out the abdomen, and when you exhale, retract the abdominal wall. Inhale and, without exhaling, repeatedly bulge the belly forward first, and then retract. Repeat 4–5 times.
- Raise your hands through the sides up – inhale, lower – exhale. Attach the brush on the back of the head to the lock. Taking a breath in four counts, move your elbows back to the joints of the shoulder blades, then bend. When exhaling on four accounts, connect your elbows in front. Raise your arms up, move your leg back while breathing in. Returning to the starting position – exhale.
- Raise your hands up, inhaling, move your hands back. Returning to the starting position – exhale. Repeat 5-7 times.
- Pull your arms to the side, back, bend and breathe. Lean forward — exhale. Breathe in through the nose and exhale through the mouth.
Breathing exercises are done no more than twice a day, as unusual ventilation without proper training can lead to excessive loss of carbon dioxide and, as a result, dizziness.
It is necessary to maintain a pause after each exhalation and increase the duration of exercises gradually, making first no more than 2-3 full breaths and exhalations (only in 3-4 weeks you can reach 10-15 breaths in one session).
Rhythmic breathing helps improve vision. To adjust the rhythm of breathing, you can use the following exercises.
- Circular movements of the eyes while walking on the spot. Exercise is performed within 1 minute.
- Imitation of cycling with a gradual increase in pace. Duration – 1 minute. Performed lying on the floor. Do not hold your breath during the exercise. Repeat 6–8 times.
- Stand with your feet apart, pick up the ball and lift it above your head. Make circular movements with your hands. With your eyes, watch the ball. Repeat 4–5 times in each direction.
- The ball is behind the head. Lean forward, bend over. Raise the ball up and return to the starting position. Repeat 5-6 times.
- Position lying on the stomach, the ball is at the top. Crouching, move the ball behind your head, then lift up and return to the starting position. Repeat 7–8 times.
- Position – standing, hands on the belt. Fly foot movements to the side. Repeat 6–8 times. Do the same with the other leg.
- Squats with a printed ball behind his back. Keep your head and torso straight. Squatting, inhale, returning to the starting position – exhale. Throws the ball into the wall, in the goal and partner – 1-2 minutes.
Spine and Sight
The spine is the support of our body. It is curved in the shape of the letter S. The spine consists of seven cervical, twelve thoracic and five lumbar vertebrae, as well as the sacrum and tailbone. They are associated muscles, tendons and ligaments that support the mobility of the spine. Inside the spinal column is the spinal canal, which protects the soft and very sensitive spinal cord. The spinal nerves exit between the vertebral bodies and act on certain organs and areas of the whole organism.
Poor posture is the cause of the displacement of the cervical vertebrae. Displacement may cause pinching or irritation of the nerves. This, in turn, leads to complications in some body systems. For example, the second cervical vertebra is responsible for vision. Therefore, the displacement of the vertebrae can cause eye diseases and vision problems.
To prevent vigilance of vision, daily perform a set of physical exercises to improve posture. To do this, you will need a small pad of sand and a gymnastic stick.
You can start the exercises with the usual walking on the toes, but only on the head with the need to put a pad filled with sand.
Further, the task is a bit more complicated. Continue walking with the squattings, and put a gymnastic stick on the shoulder blades, holding it on both sides with your hands.
Put your legs apart, put your hands on your belt and start bending forward to bend over. Make sure your back is straight.
Do the following two exercises while sitting on a chair. Grasp the back of the chair with your hands, bend forward, then return to the starting position. Do the exercise 10-12 times.
Sitting on a chair, squeeze the brush on the back of your head, tilt your head forward, then push it back, putting out a slight resistance with your hands.
Stand up, squeeze your hands behind the lock. Bending back your arms, bend over.
Mind and Vision
Yogis believe that only one-tenth vision is a physical process and nine-tenths is a mental process. Impossible to see, experiencing emotional stress. Yogis claim that real comprehension of knowledge and creative thinking are possible only in a relaxed state of mind. Relaxation is the secret to normalizing many functions. Having learned to relax, you will notice the positive changes that have occurred to your eyes, as well as thinking, memory, attention, mood, and the whole body. When the eyes look without effort, they relax, relieve tension. The blood flow at the same time washes out and removes various occlusions and slags from the blood vessels of the eye. As a result, good vision returns to the person.
When in order to see, we do not make an effort, the process of vision, as it should be, is a natural phenomenon, while the muscles are relaxed, breathing is deep and calm. But when the eyes become tense, good breathing fails, breathing becomes constrained due to excessive contraction of the pectoral muscles and thereby reduces the supply of oxygen, which is so necessary for the whole organism. People with normal vision are calmer.
Wisdom of the great
Everything that affects the whole, affects the part, everything that affects the part affects the whole, and therefore every disease of the body affects the organ of vision and every eye disease affects the body.
The basis of relaxation is pleasant, joyful memories. The memory is closely connected with the mental representation, since it is good to remember only what is good to imagine. Good memories will help relieve tension, excitement.
Do this experiment. Sit comfortably. Close your eyes. Imagine the most enjoyable event in your life. Relive all the details, emotions, words, surroundings, everything that you can remember.
Open your eyes. Do you feel that, having calmed down and plunged into pleasant memories, did you even see better than usual?
Treatment of sick eyes according to the teachings of yoga is to get rid of mental stress. Therefore, making efforts to preserve and restore vision, it is necessary to reconsider and their lifestyle, life goals, attitudes, guidelines. Make an effort to learn to keep calm in any situation, learn to find positive sides in any events. And it, undoubtedly, will positively affect vision.
Eyes very tired when driving. So much to keep in sight, not for a second to remain vigilant. Naturally, after a trip, especially long, the driver’s eyes get tired, redden, some even have headaches.
Studies have shown that those drivers who keep looking ahead of themselves are more tired than they are afraid to shift their eyes from the distance from the hood to even a second. Such continuous gazing leads eyes to fatigue. After all, the natural state of the eyes – continuous movement.
A good exercise to move during long trips through the open area is to look at the horizon, then follow the white line along the road along its center from the farthest point to the car.
There is another useful exercise: look into the distance to the horizon to your left, while paying attention to the fact that nearby objects quickly rush past. Then do the same to your right, alternating sides until this feeling of movement is firmly entrenched in you. When trying to cling to and keep gaze near objects, passing by the car, people get a feeling of nausea. We must not look at the pillars, past which you rush, but far behind them, allowing the pillars to slip past. When driving around the city, trying to grab hold of objects that you are passing by will help you with quick glances with head turning from side to side, from one side of the street to the other.
In the conditions of intensive city traffic, do not look with irritation at the brake lights of a car standing in a traffic jam in front of you. Instead, transfer attention from one rear fender of the car in front of you to another, then walk this distance along the top of the car at a height that your windshield will allow you.
Contribute to fatigue and sleepiness at the wheel can and improper posture of the driver. If the driver leans forward, tightly squeezing the steering wheel, his head is thrown back, and his nose and chin as if trying to reach the road in front of the car, this leads to fatigue. After all, the head leans back at an angle under which a person would never hold it, walking along the street. At the same time, the neck vertebrae are compressed in the back of the head, blocking the main blood supply to the brain and eyes. Specialists in ergonomics so advise to correct a similar situation: “In order to achieve an equilibrium position, keep the upper part of the neck in one straight line with the spine, and pull your head up.” To make sure that the head is on the same straight line with the spine, it is necessary to stop at the edge of the road, properly join your hands behind your head and make a leap forward, pulling the chin back and up to the spine. Try to do this, and you will have a certain feeling, which you can later reproduce during the trip, without taking your hands off the wheel. This exercise helps to restore blood circulation, which is necessary for normal activity of the eyes and brain. This exercise will be useful for students who fall asleep at a lecture, because the eyes and the brain must be abundantly supplied with blood in order to function properly.
Did you know that …
In space flight, the eye can perceive even individual nuclear particles that cause flares – phosphenes.
Over the years, people often develop hyperopia. To postpone this unpleasant moment, a special set of exercises has been drawn up for the prevention of presbyopia.
Massage all fingers until relaxation. Each finger for 1 minute, while the emphasis is on the index fingers.
Massage all toes to relax. For each finger for 1 minute, while the emphasis is on the fourth fingers. Repeat the exercise 2 times for each finger.
The active point “rock”, located near the middle of the palm, strongly pressed with the pad of the index finger. For each palm, 50 seconds 3 times.
All these points have a connection with the eyes, so their irritation helps to prevent aging of the eyes.
For subsequent exercises you need to learn 4 elementary movements.
Bending fingers forward
- Breathing in through the nose, at the height of the eyes, fold their hands with their palms.
- Exhaling through the mouth, lower the right hand down, at the same time bend the fingers of the left hand and seize the tips of the fingers of the right hand.
- Inhaling through the nose, unbend the fingers of the left hand, simultaneously lift up the right hand and now grasp the tips of the fingers of the left hand with the fingers of the right hand.
Movements 2 and 3 are performed 15 times with somewhat accelerated breathing. It is important to perform movements smoothly.
- In front of the chest, fold their hands with their palms and make normal inhalations and exhalations.
- Leaving hands in the same position, at once and quickly unroll all the fingers and separate the hands from each other.
- All fingers of both hands are pressed to each other inside and through the mouth make a quick exhalation. All fingers separate from each other, only leaving their tips pressed against each other, and at the same time inhale. Repeat the specified touch of the fingers with each other and their separation.
- Pressing the tips of the fingers to each other, point the tips of the fingers towards themselves and continue movements 2 and 3.
Repeat the movement at least 10 times. Inhale and exhale do rhythmically, and the fingers flex to the full.
Flexion and extension of the fingers
- Making normal breaths and exhalations, raise your hands with your palms to yourself.
- Make a full exhalation and stop breathing, then, inhaling through the nose, bend all the fingers one by one, starting from the thumb of the right hand. Then, starting from the little finger of her left hand, bend her fingers one by one. After bending all 10 fingers, inhaling through the mouth, unbend them in reverse order, starting from the thumb of the left hand.
These movements are repeated more than 10 times. Imagining a picture as if waves rhythmically run in and run off, carefully bending or unbending each finger.
Exercises with nuts
- Make a nut circular motion between the palms, pressing it with effort.
- They make circular motions also on the back of the hand, pressing it with the palm of the other hand.
- Make two nuts in a circular motion in each palm at the same time (in the right palm – clockwise, in the left – counterclockwise).
These exercises help to calm discontent, nervous irritation, prevent brain aging, and also contribute to longevity. This is the most popular exercise with nuts. But there are others.
For example, put a nut on the hand from the side of the little finger (on the side of the palm) and with the palm of the other hand gently press and make a nut in a circular motion (3 minutes).
Effect of silver on the eyes
Silver is immersed in water. Under its influence the water is purified. Many people know about this action. Often used. Silver is added to toothpastes, mineral water, medicines.
Silver is also useful for the eyes. Therefore, as often as possible drive through the sockets with a silver spoon. On a tired eye, you can put a piece of foil for 4-5 minutes.
Make a massage of the temples and kneading the eyebrows. Put your fingers on the temples, gently pressing, massage in a circular motion for a few minutes, then put four fingers on the edge of the cheekbone: index finger near the ear, little finger – at the eye. Push down with each finger while examining the bone. After that, for a few minutes, attach a sheet of foil to your temples.
The cold also has a positive effect on the eyes. To feel this, take 2 large terry cloth napkins. Soak one of them with water as hot as you can stand, the other with water from melting ice cubes. Just cold water is not enough, it is better to use ice water. Dip a napkin in hot water. Roll it up with a roll and attach it to your eyes, holding it tight for 2 minutes. Then apply a napkin with ice water for 1 minute. Do this 3 times, then dry your eyes. The effect is not long in coming.
Improving children’s vision
Every parent knows how much a child gets tired at school and what kind of eyes his or her eyes tense at the blackboard or the textbook are subjected to. And he sincerely wants to help his child keep his eyesight, to save from sharing – knowledge in response to good eyesight …
In addition to observing the standard rules of hygiene of view, it would be a good idea for parents to monitor the quality of literature that children read – clearly printed letters, large font. Teach your children to relax their eyes so that when it is not necessary to look at the board in class, you can give your eyes a good rest.
Together with your child, select the exercises from the book that are most suitable for your child, or those that you can do together. Each person is an individuality, and a child, like any adult person, has his addictions and habits. Consider them in the selection of exercises for the eyes.
Suggest at the parents’ meeting to use the method of exercises recommended at school for the prevention of visual fatigue and myopia.
Exercises are held for 2-3 minutes in the middle of each lesson. The same exercises can be performed at home every hour of classes and homework.
Exercises for students 1-3 grades
- Starting position (I. P.) – sitting, leaning back in his chair. Deep breath. Leaning forward to the desk, exhale. Repeat 5-6 times.
- I. P. – sitting, leaning back in his chair, close his eyelids, tightly shut his eyes, open his eyelids. Repeat 4 times.
- I.P. – sitting, hands on the belt. Turn the head to the right, look at the elbow of the right hand, turn the head to the left, look at the elbow of the left hand, return to the starting position. Repeat 4-5 times.
- I.P. – sitting, look straight ahead at the blackboard for 2–3 seconds, put a finger on the midline of the face at a distance of 15–20 cm from the eyes, look at the end of the finger and look at it for 3–5 seconds, lower the hand. Repeat 5-6 times.
- I.P. – sitting, hands forward, look at the tips of your fingers, raise your hands up (inhale), follow your eyes with your hands without raising your head, lower your hands (exhale). Repeat 4-5 times.
Exercises for students in grades 4-5
- Exercise 1 is in progress.
- Exercise 2 is performed. Repeat exercise 5–6 times.
- Exercise 3 is performed. Repeat exercise 5–6 times.
- I.P. – sitting, raise your eyes up, make them circular movements in a clockwise direction, then make them circular movements counterclockwise. Repeat 5-6 times.
- Exercise 5 is in progress.
- Exercise 4 is performed. Repeat exercise 6–8 times.
- I.P. – sitting, close the eyelids. Massage with fingertips for 10 seconds.
There is another set of exercises for schoolchildren.
- Performed sitting. Squeeze your eyes tight for 3-5 seconds, and then open your eyes for 3-5 seconds. Repeat 6-8 times.
- Performed sitting. Fast blinks for 1–2 minutes.
- Performed standing. Look into the distance directly in front of you for 2-3 seconds, put a finger on the midline of the face at a distance of 25–30 cm from the eyes, look at the end of the finger and look at it for 3-5 seconds, lower the hand. Repeat 10-12 times.
- Performed standing. Extend a hand forward, look at the end of a finger of an outstretched hand, located along the midline of the face, slowly bring the finger closer, never taking his eyes off it until double vision appears. Repeat 6-8 times.
- Performed sitting. Close eyelids, massage them with circular movements of the finger. Repeat for 1 minute.
- Performed standing. Place the finger of the right hand in the midline of the face at a distance of 25–30 cm from the eyes, look at the finger for 3–5 seconds with two eyes, cover the left eye with the palm of the left hand for 3-5 seconds, remove the palm, look at the end of the finger with 3 eyes 5 second. Similarly, repeat, looking with your left eye on the finger of the outstretched left hand. Repeat 5-6 times.
Movement – life
Movement is the main law of vision. When the eye moves, it sees. If the eyes look intently without moving, they weaken. This chapter contains exercises, the purpose of which is to overcome the habit of gazing, learn to move the eye.
Stand facing the window of your room, with your feet apart about 30 cm. Then, transferring your body weight to your left leg, turn your head and shoulders to the left wall. After that, transferring body weight to the right leg, turn your head and shoulders to the right wall. Make these movements in the rhythm of a slow waltz, lifting your heel off the floor during turns. If during the turns you sing the melody of any waltz you like, it will allow you to be sure that you take a deep breath during the turns. Notice that when you turn to the right wall, the windows pass by you to the left, and when you turn to the left wall, the windows go to the right. You may notice that the windows skip past only when you are “taking your eyes with you” during the turn. If you “stick” to them with your eyes, then you will experience dizziness or slight nausea. Thus, you will realize that they did not, as Dr. Bates said, “pass the world past you.” Make sure that your eyes do not close when passing by the windows. During turns, count their number. To achieve the desired degree of relaxation, you need to make up to 60 turns.
This exercise should be done 100 times every morning and as many times in the evening before bedtime. Despite the fact that its implementation takes only 2-3 minutes, the results of its application will pleasantly surprise.
This exercise develops the flexibility of the spine, normalizes the functions of the internal organs of the person (heart, lungs, digestive tract, and so on). But first of all it contributes to the excitation of a peculiar vibration of the eyes (very small involuntary eye movements).
The vibration frequency of a normal eye is 70 times per second. It has been established that Lord Macaulay’s eyes moved with a frequency of 10,000 times per second, which allowed him to read, correct, and memorize up to 500 words per second. This means that, turning over the pages, he managed to read every word in them with the same speed.
These phenomenal results are achieved through this development of vision, which allows the eyes to move without any obstacles as fast as possible. This movement is not a turn of the eyeball, but a vibration of the retinal nerves deep inside the eye, especially the nerves of the center of vision, along with a group of nerves that provide the most acute vision to a person – this area is called Fovea (shape or fossa). These nerves cannot be consciously vibrated. They vibrate on their own when they are (and if) relaxed. Therefore, it is necessary to learn to keep your eyes in a relaxed state, both during rest and during visual work.
This exercise is designed to eliminate the habit of looking at objects closely. Do it gently, rhythmically and do not turn into a physical exercise.
If the turns are easy, continuous, without effort and without paying any attention to moving objects, the tension of the muscles and nerves soon decreases. It is very important not to make any attempts to see clearly objects that at the time of turns seem to be rapidly passing by.
This exercise helps to relieve tension from the eyes.
Place the index finger of some hand in front of your nose.
Turn your head gently from side to side, while looking past your finger, not at it. It will seem to you that the finger is moving. Very quickly, the sensation of movement can be achieved if you close your eyes and make turns in such a way that the tip of the nose touches the finger each time it passes by. If after you open your eyes, they will “stick” to your finger, you will get dizzy, and you will not be able to achieve the sensation of movement.
If you cannot achieve the illusion of movement, put your palms to your face, fingers spread wide. Turn your head, imagining that the fingers are something like a palisade, and look at the moment of their passage not at them, but through them. Alternate 3 turns with closed eyes with 3 turns with eyes open, seeing fingers passing by you. Do these turns always 20-30 times, while not forgetting about breathing.
These turns relieve pain, in particular headache.
Turns of the head have an excellent relaxing effect, as they relieve tension from literally every part of your body through the sympathetic nervous system.