Đeo kính râm và đội mũ khi ra ngoài, có chế độ ăn bổ sung rau xanh, thực phẩm màu cam, vitamin và khoáng chất… là những bí quyết giúp bạn có được đôi mắt khỏe mạnh.
Tăng cường rau lá xanh, sẫm màu
Bổ sung rau bina, cải xoăn, các loại rau lá thẫm màu khác có chứa lutein và zeaxanthin, hai carotenoid giúp giảm nguy cơ đục thủy tinh thể và thoái hóa điểm vàng.
Thực phẩm như dâu, cam, mận, anh đào giúp bảo vệ các gốc tự do tốt cho mắt, ngăn ngừa nguy cơ bị đục thủy tinh thể hay thoái hóa điểm vàng – triệu chứng do các yếu tố môi trường (ánh sáng mặt trời hoặc ô nhiễm) gây nên. Bạn có thể bổ sung chúng trong chế độ ăn uống hàng ngày như một cốc quả việt quất vào bữa sáng và một quả cam cho bữa nhẹ buổi chiều.
Các loại rau có lá màu xanh thẫm rất tốt cho thị lực
Bổ sung vitamin và khoáng chất
Chất chống oxy hóa, vitamin C và E, beta – carotene, các khoáng chất đồng và kẽm làm chậm sự phát triển của hiện tượng thoái hóa điểm vàng. Vitamin B6, B12 và acid folic có thể hỗ trợ quá trình trên. Bổ sung vitamin tổng hợp và các khoáng chất cần thiết (theo chỉ định của bác sĩ) là một trong những bước phòng ngừa và đảm bảo sức khỏe cho đôi mắt của bạn.
Đừng bỏ quên Omega - 3
Axit béo omega -3 có trong các loại cá như cá hồi, cá bơn, cá ngừ giúp duy trì màng nước mắt bảo vệ mắt, giảm thiểu hiện tượng khô mắt và ngăn ngừa đục thủy tinh thể. Bạn nên thực hiện chế độ ăn 2 – 3 khẩu phần cá một tuần hoặc xem xét việc bổ sung dầu cá mỗi ngày và cắt giảm thịt đỏ (nghiên cứu cho biết mức tiêu thụ thịt đỏ cao có thể làm tăng nguy cơ thoái hóa điểm vàng).
Chú ý các thực phẩm màu cam
Cà rốt, họ hàng cam quýt, bí ngô… chứa hàm lượng beta – carotene cao, một chất carotenoid giúp đôi mắt của bạn khỏe mạnh.
Đeo kính râm khi ra ngoài
Ánh sáng tia cực tím là một trong những nguyên nhân gia tăng sự phát triển của đục thủy tinh thể và thoái hóa điểm vàng. Để bảo vệ mắt khỏi tia cực tím, bạn nên chú ý đeo kính và đội mũ có vành khi ra ngoài.
Thường xuyên tập thể dục
Tập thể dục, đặc biệt các bài tập aerobic có thể làm giảm áp lực bên trong mắt, giảm nguy cơ bệnh tăng nhãn áp. Bạn nên dành 30 phút hàng ngày cho các hoạt động như đi bộ, chạy bộ, chạy bền hoặc các hoạt động thể chất khác rất tốt cho sức khỏe cơ thể.
Hoàng Nam
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