1, suitable lighting brightness

Poor light brightness (too bright or too dark), especially in the study, work and life with high eye intensity, is the first factor affecting vision. To this end, the state has formulated strict standards for the illumination requirements of different indoor occasions (such as the illumination of reading/writing in the study >; 300Lux), but for ordinary people, this is not so direct to protect their eyesight. The reason is that ordinary people don't have so much knowledge about the illumination (brightness) of ambient light, and the measurement of illumination requires eye-protection light pens or special lighting equipment. Therefore, it is not easy for ordinary people to judge whether the light is appropriate in their daily study, life and work.

Usually, there are three main situations of poor light: first, the environment itself is not suitable for light (such as too bright or too dark); Second, because the body posture (such as sitting posture or head posture) blocks the light incorrectly, the originally suitable light darkens when it hits the target area; Third, the light will change (for example, the sunlight in the morning and evening, the natural light on cloudy days or rainy days, and the position or illumination angle of the desk lamp will change). Usually, these situations must be avoided to ensure that the light in the target area is bright and soft, so that the eyes are always relaxed. If you can't judge whether the brightness of the light in the study/workplace is appropriate, you'd better do some tests with an eye-protection photometric pen.

2. Good posture of closing eyes

Close eye posture is another factor that affects the incidence of myopia. Bad habits such as riding in a car, lying in bed and reading at a desk will increase the frequency and range of eye adjustment and should be avoided as far as possible. When using eyes at close range, it is best to rest, sit up straight, and put books about 30cm away from your eyes. If you are watching TV, the distance from the TV is more than 6 times the diagonal of the TV.

3. Shorten the time of using eyes at close range

In addition to pathological factors, most students' vision decline is the decline of eye mediation function. Using eyes at close range for a long time under the condition of poor ambient light is more likely to lead to the decline of eye accommodation function, which in turn leads to the decline of vision, and should be avoided as far as possible. When using eyes at close range, rest every 45 ~ 60 minutes 10 ~ 15 minutes.

Step 4 increase outdoor activities

Doing more outdoor activities/exercises will not only promote blood circulation in the eyes, but also help to relax the muscles/nerves in the eyes, which is self-evident for protecting eyesight.

Doing the above points in life helps to protect your eyesight. However, in the event of decreased vision (such as myopia), we should check it as soon as possible, analyze the reasons and make efforts to correct it, instead of rushing to get glasses and blindly trying various "fast" therapeutic devices, otherwise it will delay the opportunity to restore vision. Only by finding and eliminating the causes of decreased vision can we really protect our vision.

Visual standard

1, many people think that as long as the vision can reach 1.0 or above, it is normal. In fact, the vision of 1.0 only shows that some people's vision is normal.

2. Central vision: that is, the vision determined by people looking at the eye chart at ordinary times, including far vision (looking at the eye chart at a distance of 5 meters) and near vision (looking at the eye chart at a distance of 30 centimeters). The performance of hyperopia patients is that hyperopia is better than myopia; Myopia patients are the opposite. Astigmatism patients have poor farsightedness and myopia. When the near and far vision reaches above 0.9, it can be said that the central vision is normal.

3. Peripheral vision: When the eyes look at a certain target, whether the visual range of the non-gaze area is large or small is called peripheral vision, which is often called "canthus". Generally speaking, the peripheral visual range of normal people is quite large, reaching 90 degrees on both sides, 60 degrees above and 75 degrees below. Peripheral vision of patients with myopia and night blindness is poor, and some fundus diseases can also cause peripheral vision decline.

4. Stereo vision: Stereo vision is the highest kind of vision, that is, on the basis of normal vision in the center of both eyes, the distance relationship between objects in space can be felt through the harmony of the two hemispheres of the brain. Some people have normal central vision, but abnormal stereoscopic vision, which is called stereoscopic blindness in medicine.

Although we usually only check the central vision, in medicine, only the central vision, peripheral vision and stereoscopic vision meet the physiological requirements can be regarded as normal vision.

What can you eat to fill your eyes

1, the eyes are the windows of the soul, and its importance is well known. But what you eat is good for your eyes, so many people are not so clear. Below, let's learn about what foods can maintain our eyes with the author.

2, eat more foods containing selenium: muscle contraction during eye movement, pupil dilation and contraction. All need the intervention of selenium, such as long-term selenium deficiency will lead to vision loss and cataract, retinopathy, night blindness and so on. Therefore, we should pay attention to the supplement of selenium in our daily diet. Foods with high selenium content include animal liver, lean meat, corn, onion, garlic, oysters and marine fish.

3, eat more foods rich in vitamin A: Vitamin A is directly involved in the formation of rhodopsin in the retina. If vitamin A is lacking, it is easy to cause dry eye. Usually eat more animal liver, milk, egg yolk and foods rich in carotene. Carotene can be converted into vitamin A in human body, and foods rich in carotene mainly include carrots, pumpkins, tomatoes and vegetables.

4, eat more foods rich in vitamin B 1: Lack of this vitamin is prone to nystagmus and visual retardation. Eating wheat, corn, fish and meat can supplement vitamin B 1.

5. Eat more foods containing vitamin B2: Lack of vitamin B2 is prone to tears and eye spasm. This vitamin mainly exists in milk, eggs, meat, liver and kidney and lentils.

6. Pay attention to protein: The normal function of eyes and the renewal of tissues need protein's participation. If it is lacking for a long time, it will lead to the decline of eye function and vision, and even blindness in severe cases.

Ten "killers" that office workers should pay attention to:

1, long working hours

The biggest feature of white-collar work is long working hours, so it is not surprising that people often find that the office lights up and burns the midnight oil.

2. High working pressure

The second characteristic of white-collar workers is the high pressure of work. White-collar workers living in all walks of life gather top talents from different occupations and shoulder the sacred mission and heavy workload entrusted by their work units, so the competition between people is particularly fierce. This work attitude gradually forms a corporate culture of "constantly challenging yourself", thus causing normal work pressure.

3, lack of sleep

Because white-collar workers often work overtime, "sleeping" has become the biggest luxury in white-collar life. Wang, a white-collar worker in Suzhou Industrial Science and Technology Park, said that because most white-collar workers live in dormitories provided by the company, it is normal to work until 10 at night. After returning to the dormitory, most people will go online to find information, or play online games and listen to music. Because I usually sleep only five hours a day, it is a rare enjoyment for white-collar workers to catch up on sleep on weekends, but I also lost the opportunity to participate in various party activities, making my life circle narrower and narrower.

4. There are many occupational diseases.

In recent years, it is not uncommon for major media to report the sudden death of young and middle-aged white-collar workers at work. What attracts social attention is an invisible killer-occupational disease is quietly extending its claws to urban white-collar workers. In fact, long working hours and heavy work pressure are the sequelae of many occupational diseases. Last year, the annual physical examination of employees of a technology company found that employees generally had high uric acid. In addition, employees in the park have problems such as hyperlipidemia, fatty liver, high weight, stomach trouble and hemorrhoids. These are caused by long working hours, excessive brain use, heavy work pressure, abnormal diet and low exercise. Moreover, everyone solves three meals in the staff canteen, and salty cooking in the staff canteen is also an accomplice to hypertension.

5. Spend less time with your family.

Having a warm home is a common dream of white-collar workers, but for single white-collar workers living in dormitories, they can only go home to visit their parents at regular intervals, while for married white-collar workers, family life usually becomes a victim of career development. When I went out in the morning, the baby didn't get up. When I got home at night, the baby had already fallen asleep. However, in order to work, we must sacrifice the experience of growing up with our children. In the end, children's guilt can only be compensated by material and the best education.

6. Learning pressure of not advancing or falling back

No matter what industry you are engaged in, you can only keep yourself from being overtaken by continuous learning every day, and the feelings and pressures of white-collar workers in this regard are particularly obvious.

7. Pursuing high efficiency

It is a way for white-collar workers to improve their efficiency to make a decisive decision and complete their work objectives with good quality and quantity. It took 30 minutes to do this work today. Tomorrow we will try to shorten it to 25 minutes, and then try to shorten it to 20 minutes. In order to give full play to work efficiency, higher and more demanding goals must be put on the agenda.

8. Depressed working environment

The well-defined cubicle and the serious expression of the boss make the already nervous white-collar workers worse. "The working environment is too depressing" is what white-collar workers often say. No wonder they have to flush the toilet. No wonder white-collar workers think that people are the most difficult thing to understand in the world. In short, the working environment is too rigid and emotionless.

9. There are few opportunities to communicate with others.

In particular, some white-collar workers in science and technology are faced with drawings, copywriting and floor plans. There are many problems to be solved every day. Therefore, there are few opportunities for face-to-face communication with people, and most of them communicate with people through machines (such as mail and ICQ). If they encounter problems in communication, at least they won't be so embarrassed, or they can choose to leave directly. Over time, white-collar workers are used to communicating with expressionless machines, but they don't know how to get along with real people.

10, split personality

Many white-collar workers who are not good at expressing themselves in real life and stammer and sweat when they see beautiful women like flowers, because they are used to communicating with people through keyboards and mice, often take off their indifferent masks and turn around in the online world to enthusiastically solve the computer problems of netizens, or become eloquent and humorous gentlemen, which also causes many white-collar workers to split their personalities and vacillate between the virtual world and the real world, becoming "two-faced people" with two extreme personalities.

In the busy work, office workers should not forget to relieve their emotions, relax their pressure and enrich themselves.

Nap action

1, nap effect

Many people have the trouble of feeling tired after lunch. British scholars have studied this phenomenon and found that taking a nap 10 minutes every afternoon can eliminate drowsiness, which is much better than sleeping for two hours at night.

Taking a nap can not only improve work efficiency, but also prevent coronary heart disease. According to medical research, taking a nap for 30 minutes every day can make the hormone secretion in the body more balanced and reduce the incidence of coronary heart disease by 30%. Researchers believe that the low incidence of coronary heart disease in Mediterranean countries is inseparable from the habit of taking a nap. One of the reasons for the high incidence of coronary heart disease in northern Europe and North America is insufficient nap. The mortality rate of adults who sleep less than 4 hours is higher than that of adults who sleep 7-8 hours every night 180%. This reminds people that lack of sleep at night, if properly supplemented during a nap, will also help to prolong life.

Whether you take a nap or not has a lot to do with your physique, sleep state, age and illness. Anyone who usually lacks sleep and is weak and sick should take a nap; For people engaged in mental work and primary and secondary school students, siesta is more worth promoting. Old people with poor sleep quality can also take a nap to give their brains a real rest.

2, the benefits of lunch break

2. 1, lowering blood pressure. If the pressure of work makes people's blood pressure rise, you might as well take a nap to help lower blood pressure.

2.2, protect the heart. A study in Greece shows that taking a 30-minute nap at least three times a week can reduce the risk of sudden cardiac death by 37%; Another data proves that the incidence of coronary heart disease in countries and regions with lunch break habits is much lower than that in countries that do not take a nap. Researchers believe that this may be because lunch break can relieve the cardiovascular system and reduce the tension of the human body.

2.3, enhance memory. Napping can greatly improve people's energy and alertness; Taking a nap can not only eliminate fatigue, but also enhance memory.

2.4, improve immunity. 1 Noon is the obvious sleep peak of people during the day. A short sleep at this time can effectively stimulate lymphocytes in the body and enhance the activity of immune cells.

2.5. Cheer up and drive away depression. Taking a nap in the afternoon can improve mood, reduce tension and relieve stress, and taking a nap every day can also effectively drive away depression.

3, the best time for a nap

3. 1, nap time

The best time to take a nap is around 1 in the evening, which is the peak of people's drowsiness and the time for people to get off work at noon. When people finish lunch at noon, we should take a proper rest and take a nap after 10 minutes of activities. If food is not digested, it will easily lead to obesity and even cause the harm of insufficient blood supply to the brain.

3.2, nap length

It is best to take a nap 10-30 minutes or so. If it's too short, it won't have a rest. If it is too long, it will lead to slight headache and general weakness, and it is best to control it within half an hour. It's best to lie in the stretched space to sleep during a nap. Sleeping with your hands resting on a pillow is easy to oppress your nerves, affect your blood circulation and oppress your eyes. If it is really inconvenient, I suggest you bring a pillow at home, which will make you feel more comfortable when you fall asleep.

Precautions for siesta

1, don't eat too much before going to bed.

In addition to paying attention to sleep time, experts also reminded not to eat too greasy things before going to bed, and not to eat too full, because greasy will increase blood viscosity and aggravate coronary heart disease, and satiety will increase the burden of gastrointestinal digestion. In addition, many people are used to sleeping after lunch, when the stomach is just full of food, a lot of blood flows to the stomach, blood pressure drops, and the brain is short of oxygen and nutrition. Going to sleep immediately will cause insufficient blood supply to the brain. Therefore, it is best to exercise for more than ten minutes before taking a nap, such as taking a walk and eating some fruit, which is conducive to food digestion.

Don't get up immediately after waking up.

Don't worry after waking up, don't get up right away, stand up slowly, drink a glass of water to compensate the blood volume and dilute the blood viscosity, and then you can do some light walking exercises. Experts point out that people often feel in a trance when they wake up for the first time, so don't engage in complicated and thrilling work immediately to avoid danger.

3, get up after a nap, first exercise and then work.

If you don't get enough sleep, you can take a nap to make up your sleep. But don't be busy working after waking up from a nap.

The harm of sleeping on your stomach

1, aggravating cerebral ischemia.

After falling asleep, the heart rate will gradually slow down, the speed of blood flowing through various tissues will be relatively slow, and the blood flowing into the brain will be less than usual. After lunch, more blood will enter the gastrointestinal tract to help digestion. Sleeping on your stomach will aggravate cerebral ischemia, which will eventually lead to dizziness, tinnitus and numbness in your legs.

2, affect breathing

Taking a nap in this position will also affect breathing. Because it increases the curvature of the body, leading to poor breathing, chest can not stretch well, the oxygen supply in the body will naturally be insufficient. The posture of female chest pressing can also induce various heart or breast diseases.

3, radiation damage to the skin

Experts from Shu Da Sleep Research Center pointed out that although radiation harm will not directly harm the skin, it can be accumulated continuously. Office workers often take a lunch break at their desks. Some people turn off the screen, but the radiation from the mainframe still exists. Radiation will aggravate the evaporation of water on the skin surface, thus making our skin extremely dry, providing convenient conditions for the growth of spots, acne and acne, and increasing the degree of skin aging. Dark skin, easy to grow spots, large pores and dry external oil are all characteristics of "computer muscle".

How do office workers exercise after sedentary?

1, how do office workers exercise after sitting for a long time: knock on their thighs.

Sitting in the office all day, for a long time, obesity comes uninvited. Not only that, but also easily lead to dysmenorrhea, endocrine disorders, coccygeal pain, constipation and other diseases. Then how to care for health? It's okay. It's a good idea to knock on both sides of the thigh. The method is simple, straighten your legs and beat the outside of your thigh with your fist. Start at the root of the outer thigh (where you stand up and have a nest in your ass) and knock all the way to your knees.

2. How do office workers exercise for a long time? Bend their legs.

Sitting in front of a computer desk for a long time at work, leg veins are compressed, which will affect blood circulation. To avoid this situation, in addition to getting up and exercising every once in a while, it is better to practice sitting cross-legged. The legs are bent and crossed respectively, and the ankle joint of the left leg is placed on the knee joint of the right leg. The upper body is kept straight, the body leans forward slightly, and the hands are crossed at the navel and sit for 20-30 minutes.

3. How do office workers exercise for a long time? Stand against the wall.

Stick your back against the wall, punch your heel off the wall, hold your chest out, close your chin, clamp your shoulder blades backwards, and stick your abdominal muscles against the wall hard, so that there is no gap between your waist and the wall as far as possible. This action can stretch the trunk, relax tight shoulders and exercise core muscles.

4. How do office workers exercise after sitting for a long time? Stand for half an hour after dinner.

In a dense office cubicle, people always feel sleepy after lunch. Some white-collar workers who pay attention to health have come up with a trick: take the initiative to "punish the station" after eating, that is, stand for a while.

5. How do office workers exercise for a long time? Small instruments should also be used more.

Now many companies have leisure areas or gyms, and some small sports equipment can help white-collar workers lose weight. Skipping rope, stretcher, hula hoop, these gadgets are naturally a good choice.

6. How do office workers exercise for a long time: "small moves" stretch their bones and muscles.

If you face the computer all day, cervical spondylosis and backache will definitely become inevitable occupational diseases for many white-collar workers. Actually, it won't take long at all You can use 3-5 minutes to turn your head to the left and look at your left shoulder. Turn right, look at your right shoulder, then do "eye exercises", close your eyes, turn your eyes from left to right for nine times, and then turn left for nine times. These are all very good methods. In addition, white-collar workers can lock their fingers, push their hands forward slowly, lift their arms up, or stand up and turn around their waist, squat a few times, and use these "little moves" to stretch their bones and muscles.

The harm of sedentary office workers

1, cervical spondylosis

Because of long-term bad sitting posture, it is easy to cause shoulder and neck muscle fatigue, leading to neck muscle spasm, that is, dizziness, which is cervical spondylosis over time. Once you get cervical spondylosis, it is easy to oppress your nerves and cause other diseases.

2. Lumbar spondylosis

Some people like to keep a posture in front of the computer, and it is a bad posture. The lumbar soft tissue is in a state of tension for a long time, and the soft tissue is ischemic, which leads to lumbar muscle strain. After lumbar strain, it has a great influence on the kidneys.

3, long ass cocoon

The "cocoon" of buttock refers to the ischial tubercle cyst of buttock. When a person takes a sitting position, the ischial tubercle just touches the surface of stool. There is a synovial sac at the top of the ischial tubercle, which can secrete fluid and reduce friction and oppression between tissues. Working at a desk for a long time or having the habit of sitting cross-legged for a long time is easy to make the ischial tubercle "collide" with stool. Long-term unreasonable friction, squeezing, bearing and trauma will lead to traumatic bursitis over time. After bursitis occurs, congestion, swelling and serous exudate in the capsule increase, and the exudate will become sticky, cellulose will be deposited and adhesion will occur for a long time. At this time, the wall of synovial sac thickens, the surface of synovium is rough, and finally a cyst is formed.

Fruit that office workers should eat in the morning.

1, office workers eat persimmons to resist fatigue.

It is good for tired manual workers to eat more big persimmons. Because fatigue is caused by ischemia in most cases, persimmons contain a lot of iron (iron food) elements, especially dark red persimmons, which can stimulate the production of hemoglobin and help resist fatigue.

2. Office workers eat bananas to relieve their mood.

Bananas can make waiters have a better attitude towards consumers-they can relieve tension, improve work efficiency and reduce fatigue.

3, office workers eat kiwi fruit to improve immunity

Old people and children can eat more kiwifruit. Because its vitamin C content is twice that of oranges, it can better improve resistance and avoid infection. In addition, grape (grape food) has expectorant effect and can be eaten when coughing, but it is not suitable for diabetics.