· Omegarasvhapped külmavee kalades lõhes, makrellis, forellis; rapsiõlis, linaseemneõlis. · Seleen pärmis, mereandides, munades, küüslaugus. · Tsink austrites, pähklites, kaunviljades, teraviljades. · Kaltsium piimas, piimatoodetes, kalas, tumerohelistes taimeosades. · Magneesium täisteratoodetes, pähklites, lehtköögiviljades, idandites. Lõdvestusharjutus nr. 1 Silmade katmine pihkudega ehk palming, ka pimendamine. Kasutan sõna palming (palm peopesa ingl.k.), mille leiutas dr. Bates ja mis on inglise keele kaudu levinud teistesse keeltesse ning omandanud konkreetse tähenduse. Harjutus lõdvestab silmi ja meelt ning on oma lihtsuses uskumatult mõjus.
Press arms as far back as you can. To stretch your sides, slowly lean to the left and then to the right. Relaxation Breathing Exercise: This will work your breathing and abdominal muscles. Inhale very slowly through your nose and make sure to expand your stomach muscles and allow the air to fill your lungs. Reverse as you exhale. Do this exercise for three to five minutes whenever you feel tense. Resting Eye Muscles: Palming is an activity you can do to relax your eyes periodically throughout the day. 1. Cover your closed eyes with your hands, so that the palms are over (but not touching) your eyelids. Your fingers should overlap above your nose on your forehead; 2. Take several deep breathes and take in the complete darkness (or visualize a relaxing setting); 3. After 20 seconds or so, uncover your eyes and allow them to refocus. You're ready to continue your day! Meditation:
Contract and relax one muscle group at a time for a few minutes each throughout the day. With practice, you'll be able to do all groups in about five minutes. 3. Resting Eye Muscles: 1) This will reduce strain caused by looking constantly at the same object [E.g. computer terminal]. Give your eyes a rest from your surroundings by looking away for a few moments. Looking out the window or away from your computer and/or normal surroundings can ease & relax strained eyes. 2) Palming is an activity you can do to relax your eyes periodically throughout the day. 1. Cover your closed eyes with your hands, so that the palms are over (but not touching) your eyelids. Your fingers should overlap above your nose on your forehead; 2. Take several deep breathes and take in the complete darkness (or visualize a relaxing setting); 3. After 20 seconds or so, uncover your eyes and allow them to refocus. You're ready to continue your day! 3)Refocus Routine
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