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Uns bons hàbits de salut ajuden a la vista

The World Health Organization defines health as a complete state of physical, mental and social well-being, and not just as the absence of afflictions or illnesses. Eye health is related to having healthy eye structures, a full visual function (good visual acuity, contrast sensitivity, color vision, visual field and stereo-stereoscopy) and good health habits.

It is very important to perform comprehensive periodic reviews by an optometrist or an ophthalmologist. At each time of life, you should be aware of the typical changes of each age. Prevention is, when possible, crucial and early detection allows it to act as soon as possible when needed. It is necessary to ensure that the refractive changes that are produced are properly compensated with glasses or contact lenses.

There is a series of good habits, of a general nature, which should not be forgotten: not smoking, sleeping well, exercising, eating healthy, enjoying free air ... which always needs to be emphasized.

More specifically, good visual habits are:

a- Wearing sunglasses, especially when we are on the beach or in the mountains. Young children still do not have all the natural protection developed and precisely because of this, they need more.

b- There are certain foods that benefit the eyes:

Omega 3: It is a kind of polyunsaturated grease that we can not make, very beneficial. Blue fish like tuna, salmon, sardines, mackerel, anchovies, ... are great producers. They avoid age macular degeneration and helps to form tear (important for people who suffer from dry eye).

The eyes are subjected to very high oxidative stress and for this reason they need the following antioxidants.

Vitamins A and C: they are antioxidants. Vitamin A improves night vision and C helps prevent the formation of cataracts. Also, they help in maintaining the retina. They are found in the fruit of mango, kiwi, oranges, strawberries, melon and in vegetables such as asparagus, broccoli, cauliflower, ...

Vitamin E: It is a great antioxidant. We can ingest it in many nuts, such as almonds, peanuts, pine nuts, walnuts, hazelnuts ... It helps prevent cataracts and age macular degeneration.

Lutein and zeaxanthin: they are also antioxidants. The foods rich in these substances are: spinach, lettuce, peas, green beans, ... The orange and yellow vegetables and fruits are abundant in zeaxanthin: pumpkin, corn, mandarin, melon, ... Very important to avoid the age macular degeneration.

Zinc: Its lack leads to alterations of the vision. It is present in seafood.

Excessive intake of very fatty or sugary foods that favor diabetes, hypertension and cholesterol should be avoided.

c- The minimum distance to look at a 32-inch television is 2 meters, a desktop computer, 70 cm and a laptop, 50 cm. Children are advised not to watch more than two hours a day on the screens.

It is recommended to apply the 20/20/20 rule. Every 20 minutes, look at 20 seconds at a distant distance (6 meters or 20 feet). Decrease fatigue when we spend a lot of time in front of a screen.

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