Can "Little Glasses" and "Little Chubby" Prevent it together?
Many parents often worry about their "childrens glasses https://www.myglassesmart.com/....c/kids-eyeglasses_00 " and "little fat" at home, and do not know how to prevent and control these problems more effectively. In fact, as long as we do the following points, we can do "small glasses" and "small fat" disease prevention.
1 Regular exercise
A common cause of "little glasses" and "little fat" is insufficient outdoor physical activity. Medium and high intensity outdoor physical exercise can prevent myopia, but also promote physical and mental health, with one stone.
Outdoor activities are the core. It is recommended that children do outdoor activities for 2 hours every day during the day, and make full use of various fragments of time, such as 10 minutes between classes, 30 minutes between classes, after school in the afternoon or on weekends. Walking, playing, running, cycling and other activities are available.
Intensity frequency is key. It is recommended that children average at least 60 minutes a day of high intensity physical activity, mainly aerobic exercise, at least 3 days a week to carry out high intensity aerobic exercise (such as fast walking, cycling, swimming, ball games, etc.) and strengthen muscle strength or bone health resistance exercise (such as dumbbells, weightlifting, elastic band exercise, etc.). For children who are not interested in sports, they can go to outdoor mountain climbing, cycling, camping and so on on weekends and holidays.
2 Sleep Regularly
Cultivating regular sleep helps to adjust the child's biological clock, not only to ensure that the next day is full of spirit, but also to effectively reduce the occurrence of problems such as "small glasses" and "small fat".
Get adequate sleep. On the basis of considering age, development stage and special needs, it is necessary to formulate a schedule that is in line with the actual situation and ensure the length of sleep. Elementary school students should get 10 hours of sleep, middle school students should get 9 hours, and high school students should get 8 hours.
Healthy sleeping environment. Establish a bedtime routine and reduce your activity level about an hour before bed. Keep your bedroom quiet, dark and warm. Reduce the use of electronic products to avoid the blue light emitted by electronic products to inhibit the secretion of melatonin, thus affecting sleep rhythm.
3. Eat regularly
Eat regularly. Three meals a day, regular ration, eating time is appropriate, breakfast about 20 minutes, lunch, dinner about 30 minutes, breakfast, lunch, dinner to provide energy should account for 25% to 30% of the total energy of the day, 35% to 40%, 30% to 35%. Do not overeat, avoid overeating and hunger, develop healthy eating habits.
Eat a balanced diet. Ensure a balanced diet, to achieve food diversification, daily intake of food recommendations include cereals and potatoes, vegetables and fruits, livestock, fish, eggs and milk and soy nuts, to achieve more than 12 kinds of food per day, more than 25 kinds of food per week.
Limit sugary drinks and processed foods. Eating a lot of sugary foods can lead to overweight, obesity and myopia. If you feel hungry between meals, consider eating a small amount of fresh fruit, nuts, milk and dairy products, etc., and eat less high-salt and high-fat foods such as pickled food and fried food. Drink plenty of water, drink little or no sugary drinks, and avoid alcohol.
4 Regular monitoring
Monitoring children's vision, height, weight, waist circumference and other indicators, pay attention to emotional changes, help early detection of abnormal trends and take effective measures. If the child has abnormal changes, parents should take the initiative to seek professional help.
