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如何提高视力、保护视力

已有 1187 次阅读2009-6-23 10:22 |个人分类:英语学习|

They are two of your most precious possessions, but chances are, you take your eyes for granted. Most of us do. But think for a second what life would be like without being able to gaze on your grandchild or your flower garden or even navigate the kitchen without incident.

Prevent Blindness America, a nonprofit organization dedicated to vision issues, estimates that 50,000 people lose their sight needlessly every year and that 80 million Americans are at risk of eye diseases that can lead to low vision and even blindness.

The good news: The most common diseases -- age-related macular degeneration (ARMD), cataracts, glaucoma, and dry eye disease -- are all preventable to some extent. Read on to see (pun intended) how you can get Stealth Healthy protection for your peepers. Before we go any further, we have to tell you that the first step, if you smoke, is to stop. Smoking increases your risk of cataracts, glaucoma, dry eyes, and age-related macular degeneration.

1. Mix a cup of blueberries with a cup of yogurt for breakfast this morning. Blueberries are one of the richest fruit forms of antioxidants, and a study published in The Archives of Ophthalmology found that women and men who ate the greatest amount of fruit were the least likely to develop age-related macular degeneration (ARMD), the leading cause of blindness in older people.

2. Spread bilberry jam on your morning toast. Or take a bilberry supplement every morning. The berries contain compounds called anthocyanosides, which may protect the retina against macular degeneration.

3. Have spinach twice a week. Could be a spinach quiche, steamed spinach, or maybe Tuscan spinach -- sautéed in some olive oil with garlic and raisins. Regardless, be sure to get your spinach. Studies find that lutein, a nutrient that is particularly abundant in spinach, may prevent age-related macular degeneration and cataracts. Ideally, get your lutein in combination with some form of fat (olive oil works great) for the best absorption.

4. Cook with red onions, not yellow. Red onions contain far more quercetin, an antioxidant that is thought to protect against cataracts.

5. Aim your car vents at your feet -- not your eyes. Dry, air-conditioned air will suck the moisture out of eyes like a sponge. Aim the vents in your car away from your eyes, or wear sunglasses as a shield. Dry eyes can be more than an inconvenience; serious dryness can lead to corneal abrasions and even blindness if left untreated.

6. Move your computer screen to just below eye level. Your eyes will close slightly when you're staring at the computer, minimizing fluid evaporation and the risk of dry eye syndrome, says John Sheppard, M.D., who directs the ophthalmology residency program at Eastern Virginia Medical School in Norfolk, Virginia.

7. Take a multivitamin every day. Make it a habit, like brushing your teeth. A major study suggested that if every American at risk for age-related macular degeneration took daily supplements of antioxidant vitamins and zinc, more than 300,000 people could avoid ARMD-associated vision loss over the next five years. Other studies find that women who took vitamin C supplements for at least 10 years were 77 percent less likely to show initial signs of cataracts than those who took no supplemental C. So take a multi with at least 150 mg vitamin C, or take a separate C supplement.

8. Walk at least four times a week. Some evidence suggests that regular exercise can reduce the intraocular pressure, or IOP, in people with glaucoma. In one study, glaucoma patients who walked briskly four times per week for 40 minutes lowered their IOP enough so they could stop taking medication for their condition. It's also possible -- although there's no proof yet -- that walking could also reduce your overall risk of developing glaucoma.

9. Eat fish twice a week. A study from Harvard researchers presented at the 2003 Association for Research in Vision and Ophthalmology's annual meeting evaluated the diets of 32,470 women and found those who ate the least amount of fish (thus getting the least amount of omega-3 fatty acids) had the highest risk of dry eye syndrome. Even tuna fish (yes, the kind that comes in a can) protected against the syndrome. If you can't stand fish, or are worried about mercury consumption, try fish-oil supplements to get your omega-3s.

10. Twice a week, walk away from greasy or sweet snacks. A 2001 study found that people whose diets were high in omega-3 fatty acids and low in omega-6 fatty acids (found in many fat-filled snack foods like commercially prepared pie, cake, cookies, and potato chips) were significantly less likely to develop ARMD than those whose diets were high in omega-6 fatty acids and low in omega-3 fatty acids. In fact, if your diet was high in omega-6 at all -- even if you still ate plenty of fish -- the protective effects of the omega-3 fatty acids disappeared.

11. Have sweet potatoes for dinner tonight. Since they are rich in vitamin A, these sweet spuds can help improve your night vision.

12. Turn down the heat in your house. Heat dries out the air, which, in turn, dries out your eyes. In the winter, you might also try adding some humidity with a humidifier or even bunching a lot of plants together in the room in which you spend the most time.

New Habits

13. Wear sunglasses whenever you leave the house. When researchers examined the relationship between exposure to sunlight and cataracts or ARMD in Chesapeake Bay fishermen, they found that fishermen who protected their eyes from the harsh glare of the sun and its damaging UV rays were significantly less likely to develop these conditions than those who went bare-eyed. Wear the sunglasses even when it's not sunny out, says Dr. Sheppard. They protect your eyes from the drying effects of wind.

14. Wear a broad-brimmed hat along with your sunglasses. A wide-brimmed hat or cap will block roughly 50 percent of the UV radiation and reduce the UV radiation that may enter your eyes from above or around glasses.

15. Pick some Southern greens for dinner tonight. Because they are high in lutein and zeaxanthin, greens like collards and kale (delicious when lightly steamed with a splash of hot pepper vinegar) may reduce your risk of developing both cataracts and ARMD, and may even slow progression of these diseases once they've begun. Both have strong antioxidant properties, which may help repair some of the damage that contributes to both conditions.

16. Roast some fresh beets for an eye-saving side dish. Beets get their deep red color from phytochemicals called anthocyanins, powerful antioxidants that protect the smaller blood vessels in your body, including those in your eyes.

17. Switch to "lite" salt or use spices and herbs instead of salt. Studies find that high-salt diets increase your risk of certain types of cataracts, so stay away from the salty stuff. And while you're de-salting your diet, don't forget the salt in processed foods. Check labels for "no-salt" or "no-sodium," or "low-salt" or "low-sodium" tags when buying canned and other prepared foods.

18. Dab an essential oil of jasmine, peppermint, or vanilla on your arm and sniff. Jasmine, says scent researcher Alan R. Hirsch, M.D., of the Chicago-based Smell and Taste Treatment Research Foundation, increases the beta waves in the frontal lobes of your brain, promoting wakefulness and enabling you to focus better and see things more acutely. All three scents stimulate the limbic system in your brain, which, in turn, stimulates the rods in your eyes, which help you see in dim light.

19. When you're working or reading, set your alarm to beep every 30 minutes. Use this as a reminder to look up and away from your computer or book to some distant point for 30 seconds. This helps prevent eye fatigue and eyestrain.

20. Check your blood pressure every month. You can do this yourself with a home blood pressure kit, at the doctor's office, or at the pharmacy. The two leading causes of blindness in the United States are high blood pressure and diabetes, both of which damage blood vessels.

21. Replace your mascara every three months and other eye makeup once a year. Eye makeup is a great repository for bacteria, which can easily be transferred to your eyes and cause infections.

22. Use eye makeup remover every night before going to bed. This prevents small pieces of mascara from winding up in your eye and possibly scratching your cornea.

23. Wear goggles when you're doing carpentry or even yard work. Debris in the eye can lead to corneal abrasions, which can ultimately damage your vision. Also use protective goggles when you're swimming to protect your eyes from the chlorine.

24. Use a fresh towel every time you wipe your face. Sharing face towels is a great way to get conjunctivitis, the infection also known as pinkeye.

 

眼睛是你最宝贵财产,但是大多数情况下,我们大多数人都不会意识到这一点。现在,请想一想,不能够凝视你的孙子或您的花圃,甚至不能只是到厨房转转,而不作任何事情会是什么样的生活!

“美国防止失明协会”的一个致力于视觉问题非盈利组织,据该组织估计每年有5万人不必要的原因丧失视力并有80万美国人处于可导致低视力,甚至失明的眼科疾病的危险中。

好消息:最常见的疾病-老年视网膜黄斑性病变(ARMD),白内障,青光眼,干眼症的疾病-某些程度上都是可以预防的。在深入讨论之前,我们必须告诉你,需要迈出的第一步:如果你吸烟,现在就戒掉。吸烟会增加你患白内障,青光眼,眼干,与老年视网膜黄斑性的风险。

1 早餐喝一杯混合有蓝莓的酸奶。蓝莓是一种富含抗氧化剂的水果,眼科的相关研究的结果发现,吃大量的水果的人,得老年视网膜黄斑性病变(ARMD,老年人首位致盲原因)的风险最小。

2 在你的吐司里面涂上覆盆子酱,或每天早晨吃一个覆盆子。这种浆果含有的称为花氰氧化物的化合物,可组织视网膜出现黄斑性病变。

3 一周吃两次菠菜,可以是一个菠菜蛋糕,蒸菠菜,或者混合着橄榄油,大蒜和葡萄干的托斯卡纳菠菜降。不管,一定要吃菠菜。研究发现,菠菜含有特别丰富的叶黄素,可预防老年视网膜黄斑性病变和白内障。理想情况下,让您的叶黄素结合某种形式的油脂(橄榄油的就很好),可以更好的吸收。

4使用红洋葱做饭,而不是黄色的洋葱。红色洋葱含有更多的槲皮素,一种被认为是可以防止白内障的抗氧化剂。

5 将你的汽车排气口瞄准您的脚-而不是你的眼睛。干燥,空调的冷气,将吹干眼睛里的水分,吹得眼睛像一块海绵。将你的汽车排气口远离你的眼睛,或戴上太阳镜挡一下。眼干,可不仅仅是感觉不舒服的事情,严重的干裂可导致角膜擦伤,如果不加以治疗甚至失明。

6 移动你的电脑屏幕略低于视线水平线。John Sheppard博士指出(东弗吉尼亚医学院的眼科住院部主任医师):当你盯着电脑时,你的眼睛会稍微闭合,尽量降低眼睛水分的蒸发和干眼综合征的风险,

7 每天服用多种维生素,使它像刷牙一样成为习惯。一项研究表明,如果每一个处于老年视网膜黄斑性危险的美国人,每天补充抗氧化维生素和锌,在未来五年内有超过30万人可避免与之相关的视力丧失。其他研究发现,服用维生素补充剂至少10年的女性,比那些没有补充的表现出白内障初步迹象的女性数量减少了77%。所以服用多种维生素与至少150毫克维生素C,或单独补充Vc。

8一周散步至少4次。一些证据表明,经常运动,可降低青光眼患者的眼内压,或眼压。在一项研究中,青光眼患者,每周散步四次,共40分钟,可以把眼压降低到使他们可以停止服用药物的程度。它也有可能-虽然没有证据,散步也可以减少你的青光眼进一步发展的风险。

9 每周吃鱼两次。哈佛大学研究人员在2003年视觉和眼科协会的年度会议上评估了32470女性的饮食,并发现那些吃最少量的鱼(从而获得最少量的 -3不饱和脂肪酸)的人有最高风险的干眼综合征。甚至鲔鱼(是的,那种在罐头里的鱼)也可以保护你免受干眼综合征。如果你不喜欢吃鱼,或是担心汞污染,尝试鱼油补充您的奥米加3。

10每周两次,远离油腻或甜零食。2001年的一项研究发现,那些食用富含Ω-3脂肪酸,但缺乏低Ω-6脂肪酸(在许多脂肪填充零食如蛋糕,蛋糕,饼干,薯片中大量发现的)饮食的人,比起那些食用富含Ω-6脂肪酸,但缺乏低Ω-3脂肪酸的饮食,得ARMD的机率更小。事实上,如果你的饮食是高Ω-6(甚至全部是)-即使你还吃大量的鱼-Ω-3脂肪酸的保护作用会消失。

11晚上吃红薯,因为他们有丰富的维生素A,可以帮助您改进夜视。

12调低房间的温度。热量使空气干燥,最终使得你的眼睛干涩。冬天,在你长时间待的房间,尝试使用加湿器,或者堆放大量的植物。

新的习惯

13 出门的时候戴上太阳眼镜。研究人员调查了在切萨皮克湾的渔民暴露于日光和患白内障或之间的关系,保护自己的眼睛的渔民,免受了刺眼的太阳光及其破坏性的紫外线,明显比那些没有保护眼睛的渔民出现病患的机率小得多。戴上太阳眼镜,甚至在并不是阳光很刺眼的时候,Sheppard博士表示。他们保护您的眼睛,免受干燥的风的影响。

14搭配你的墨镜,戴宽边幅的帽子。宽边幅帽子将阻挡大约50%的紫外线辐射,减少紫外线辐射从眼镜的上面或周围进入眼睛的可能。

15 选择一些南方的绿色蔬菜,因为他们富含叶黄素及玉米黄质,绿色蔬菜像甘蓝和芥蓝(轻轻一蒸,加上辣椒和醋就非常美味),可降低得白内障和ARMD的风险,甚至即使你已经得了这种病,也会延缓进一步的发展。这两种蔬菜有强烈的抗氧化性能,可以帮助修复一些损害引发两种疾病的机制。

16在菜肴中食用烤鲜甜菜。甜菜的深红色,来自于名为花青素植物化学物质,一种强大的抗氧化剂,能够保护在你的身体,包括那些眼睛里面的小血管。

17改用低盐的或使用香料、中草药代替盐。研究发现,高盐饮食增加患某些类型的白内障的风险,所以远离太咸的东西。当您打算在饮食中减少使用食盐的时候,不要忘记腌制食品。买罐头和其他加工食品,检查是"无盐"或"无钠"的标签,还是"低盐"或"低钠盐"标签。

18 轻敷茉莉花精油,薄荷,香草在你的手臂,并不时的嗅一嗅。味觉研究员Alan R. Hirsch(医学博士,芝加哥嗅觉和味觉治疗研究基金会)说,茉莉花,增加了在大脑额叶的β波,促进清醒,使你把精力更集中,感官更敏锐。所有这三个香味刺激大脑边缘系统,这最终,又刺激眼中的杆状细胞,这有利于在弱光环境中看清物体。

19当您在工作或阅读,自行设定30分钟间隔的哔哔警报。以此提醒人们向远处看和远离电脑或书本,向远处眺望30秒。这有助于防止眼睛疲劳和眼睛压力。

20每月检查血压。在家使用血压试剂盒,在医生的办公室,或在药店来测量都可以。在美国两大主要导致盲原因,是高血压和糖尿病,这两项都会损伤血管。

21每三个月换一种睫毛膏,和每年换一种其他眼部化妆。眼部化妆是一个方便的细菌藏身处,它可以很容易被转移到你的眼睛,造成感染。

22每天晚上睡觉前清洗眼部化妆,这可以防止小片的睫毛膏残留在你的眼睛上,并可能划伤你的眼角膜。

23当你在做木工,或林场工作时,请戴上眼罩。留在眼睛中的碎片,可导致角膜擦伤,最终损伤你的视力。当您游泳时使用防护眼罩,以防止你的眼睛接触到氯气。

24每次擦脸用干净的毛巾。分享面巾是一个让结膜炎感染(也称为红眼病)的有效的途径。

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发表评论 评论 (3 个评论)

回复 ruihua 2009-6-23 11:12
哈哈,要保护好我自己的眼睛
回复 朔言 2009-7-5 12:06
哈哈,支持你哦
回复 beiyanguhong 2009-7-5 13:19
丽丽: 哈哈,支持你哦
Thank you very much!

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