Miss Zomboko
JF-Expert Member
- May 18, 2014
- 4,495
- 9,275
Kulinda afya ya macho ni muhimu kwa ustawi wa jumla. Hapa kuna baadhi ya mambo unayoweza kufanya:
Linda Macho Yako na Jua: Tumia miwani ya jua inayolinda dhidi ya miale hatari ya jua (UV rays) ili kuzuia uharibifu wa macho.
Tunza Lishe Bora: Lishe yenye virutubisho kama vitamini A, C, na E inaweza kusaidia kudumisha afya ya macho. Vyakula kama karoti, spinachi, na matunda ya machungwa ni mifano.
Tumia Kompyuta kwa Busara: Kama unatumia kompyuta au vifaa vya elektroniki kwa muda mrefu, fanya mapumziko mara kwa mara na tumia kanuni ya 20-20-20: angalia kitu kingine kila baada ya dakika 20 kwa angalau sekunde 20.
Epuka Moshi na Kemikali: Kuepuka moshi wa tumbaku na kemikali kwenye mazingira yako kunaweza kuzuia uharibifu wa macho.
Fanya Vipimo vya Macho: Angalau mara moja kila mwaka, fanya uchunguzi wa macho na mtaalamu wa afya ya macho ili kugundua mapema matatizo yoyote.
--------
Eyecare is a precious and fragile commodity that is often overlooked.
Here are eight tips to keep your eyes healthy
Wear sunglasses
UV radiation is one of the leading causes of blindness and cataracts. Sunglasses help to protect your eyes from the sun's harmful rays. Get sunglasses that block out 99-100% of UVA and UVB. Additionally, wear protective glasses if you are on your computer most of the time. They help reduce eye fatigue and protect your eyes from the blue light emitted from screens.
Regularly get your eyes tested
Over time, a lot can change with your eyesight. It’s essential to have them checked regularly by a doctor. This will help to catch any potential problems early on.
Eat a healthy diet
Eating nutritious food helps keep your whole body healthy, including your eyes. Make sure to include plenty of fruits and vegetables in your diet as they are packed with antioxidants which help protect the eyes from damage.
Essential nutrients for eye care include
Too much screen time can be damaging to your eyesight. Try to take breaks every 20 minutes or so and look away from the screen, into a distance. Staring at the screen for long causes eye strain and can lead to vision problems.
Quit smoking
Smoking increases your risk of developing cataracts, macular degeneration, and other eye diseases. In addition, smoking can lead to vision loss in severe cases.
Exercise
Eyesight is greatly improved when your body gets regular physical activity. Exercising helps to improve blood flow which brings more oxygen and nutrients to the optic nerves and retina, which helps them to stay healthy.
Get plenty of sleep
Eyes are susceptible organs so it is important to make sure they rest by sleeping. It is recommended that you get at least seven hours of high-quality sleep each night to keep your body healthy. If you have trouble sleeping, practice relaxation techniques.
Practice good hygiene
Wash your hands regularly to avoid getting eye infections. Your tear ducts also need good hygiene because they help wash the eyes every day. Keeping them clean will reduce irritation and redness. Throw away old makeup, especially eye makeup, and use clean makeup. Use mild products to clean the face.
Why do you need an eye care routine?
An eye care routine helps to maintain good eye health. Just like you brush your teeth and wash your face, it is essential to take care of your eyes.
The risk of the following eye infections/ diseases can be reduced with proper eye care:
Linda Macho Yako na Jua: Tumia miwani ya jua inayolinda dhidi ya miale hatari ya jua (UV rays) ili kuzuia uharibifu wa macho.
Tunza Lishe Bora: Lishe yenye virutubisho kama vitamini A, C, na E inaweza kusaidia kudumisha afya ya macho. Vyakula kama karoti, spinachi, na matunda ya machungwa ni mifano.
Tumia Kompyuta kwa Busara: Kama unatumia kompyuta au vifaa vya elektroniki kwa muda mrefu, fanya mapumziko mara kwa mara na tumia kanuni ya 20-20-20: angalia kitu kingine kila baada ya dakika 20 kwa angalau sekunde 20.
Epuka Moshi na Kemikali: Kuepuka moshi wa tumbaku na kemikali kwenye mazingira yako kunaweza kuzuia uharibifu wa macho.
Fanya Vipimo vya Macho: Angalau mara moja kila mwaka, fanya uchunguzi wa macho na mtaalamu wa afya ya macho ili kugundua mapema matatizo yoyote.
--------
Eyecare is a precious and fragile commodity that is often overlooked.
Here are eight tips to keep your eyes healthy
Wear sunglasses
UV radiation is one of the leading causes of blindness and cataracts. Sunglasses help to protect your eyes from the sun's harmful rays. Get sunglasses that block out 99-100% of UVA and UVB. Additionally, wear protective glasses if you are on your computer most of the time. They help reduce eye fatigue and protect your eyes from the blue light emitted from screens.
Regularly get your eyes tested
Over time, a lot can change with your eyesight. It’s essential to have them checked regularly by a doctor. This will help to catch any potential problems early on.
Eat a healthy diet
Eating nutritious food helps keep your whole body healthy, including your eyes. Make sure to include plenty of fruits and vegetables in your diet as they are packed with antioxidants which help protect the eyes from damage.
Essential nutrients for eye care include
- Vitamin A
- Omega-3 fatty acids
- Zinc
- Lutein and Zeaxanthin. Available in foods such as carrots, spinach, salmon, and eggs.
- Vitamin E and C
Too much screen time can be damaging to your eyesight. Try to take breaks every 20 minutes or so and look away from the screen, into a distance. Staring at the screen for long causes eye strain and can lead to vision problems.
Quit smoking
Smoking increases your risk of developing cataracts, macular degeneration, and other eye diseases. In addition, smoking can lead to vision loss in severe cases.
Exercise
Eyesight is greatly improved when your body gets regular physical activity. Exercising helps to improve blood flow which brings more oxygen and nutrients to the optic nerves and retina, which helps them to stay healthy.
Get plenty of sleep
Eyes are susceptible organs so it is important to make sure they rest by sleeping. It is recommended that you get at least seven hours of high-quality sleep each night to keep your body healthy. If you have trouble sleeping, practice relaxation techniques.
Practice good hygiene
Wash your hands regularly to avoid getting eye infections. Your tear ducts also need good hygiene because they help wash the eyes every day. Keeping them clean will reduce irritation and redness. Throw away old makeup, especially eye makeup, and use clean makeup. Use mild products to clean the face.
Why do you need an eye care routine?
An eye care routine helps to maintain good eye health. Just like you brush your teeth and wash your face, it is essential to take care of your eyes.
The risk of the following eye infections/ diseases can be reduced with proper eye care:
