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Eye structure

Lens: The lens, by changing shape, helps the eye focus on objects at various distances.
Retina: The purpose of the retina is to receive light that the lens has focused, convert the light into neural signals, and send these signals on to the brain for visual recognition.
Macula: the macula is a part of the retina responsible for detailed central vision.
Vitreous: The vitreous humour is the clear gel that fills the space between the lens and the retina of the eyeball.
Optic nerve: The job of the optic nerve is to transfer visual information from the retina to the vision centres of the brain.
Iris: The colored part of the eye is called the iris and It controls light levels inside the eye.
Cornea: The cornea functions like a window that controls and focuses the entry of light into the eye.
Pupil: The pupil is the opening in the center of the iris. The size of the pupil determines the amount of light that enters the eye.
Aqueous humour: the aqueous humour is a colorless fluid similar to plasma that supports the lens.
Sclera: The sclera is commonly known as "the white of the eye." It is the tough tissue that serves as the eye's protective outer coat.

Why do we need vitamins and supplements?

Vitamins and minerals are very small nutrients that serve a specific purpose and benefit the body in a unique way. Vitamin and mineral deficiency can impair the body’s ability to heal and protect itself. Taking vitamins does not make up for an unhealthy diet, and vitamins are an insufficient substitute for nutrients from fresh fruits, vegetables, and whole grains. However, a general multivitamin and mineral supplement can be a good safeguard against periodic vitamin shortfalls in your diet. Vitamin and mineral supplements can help prevent deficiencies that can contribute to chronic conditions. Numerous studies have shown the health benefits and effectiveness of supplementing missing nutrients in the diet.

What is a healthy and complete diet?

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your outlook, and stabilizing your mood. Here are some tips for achieving that goal:
• Set yourself up for success: Make your own food, drink a lot of water and make sure to read the label.
• Moderation is the key: eat smaller portions, take your time and try not to think of certain foods as off limits.
• Fill up on colorful fruits and veggies: try to double the amount of greens, sweet vegetables and fruits that you consume everyday.
• Eat more healthy carbs and whole grains: these include gains, beans, fruits and vegetables. Try including whole grains in your diet and you can start doing that by mixing whole grains with your favorite grains.
• Enjoy healthy fats and avoid unhealthy fats: you should try to include natural oils like olive oil, avocado and omega-3 and omega-6 in your diet and cut back on saturated and trans fats.
• Reduce sugar and salts: start this process slowly, avoid processed or packaged foods and be careful when eating out. Also try some sparkling water and juice instead of sugary drinks.
• Add calcium for bone health: as you might be eating less food when on a diet, try having more dairy products and beans to ensure your bone health.
• Put protein in perspective: protein supplies the energy for our day-to-day life so it is hard and risky to reduce our protein consumption. However we can choose to have healthier proteins like fish, chicken and beans to help our body stay healthy.

What is a good sleep?

You know that sleep is vital to your physical and mental health. But, how can you tell whether you’re truly sleeping well? Here are some statements about your sleep. If these apply to you, it’s a good sign that your sleep is on track.
• You fall asleep within 15-20 minutes of lying down to sleep.
• You regularly sleep a total of seven to nine hours in a 24-hour period.
• While in your bed, your sleep is continuous—you don’t have long periods of lying awake when you wish to be sleeping.
• You wake up feeling refreshed, as if you’ve “filled the tank.”
• You feel alert and are able to be fully productive throughout the waking hours (note, it’s natural for people to feel a dip in alertness during waking hours, but with healthy sleep, alertness returns).
• Your partner or family members do not notice any disturbing or out of the ordinary behavior from you while you sleep, such as snoring, pauses in breathing, restlessness, or otherwise nighttime behaviors.

Ways to reduce stress in day to day life

By careful editing of your life, and changing certain habits, you can eliminate most (not all) sources of stress in your life. Here’s how:
1. Identify stressors. This is the most important step of all, as identifying the things that stress you out in your life is the first step towards eliminating them.
2. Eliminate unnecessary commitments Edit brutally, and take steps today to remove the ones that stress you out the most.
3. Multitasking. Having multiple tasks going on at the same time might seem productive, but in actuality it slows us down and it stresses us out in the meantime. Learn to single-task.
4. Slow down. Instead of rushing through life, learn to take things slow. Enjoy your food, enjoy the people around you, and enjoy nature. This step alone can save tons of stress.
5. Relax throughout the day. It’s important to take mini-breaks during your workday. Stop what you’re doing, get up and stretch, walk around, drink some water.
6. Exercise. Exercising helps relieve the stress buildup, it gives you some quiet time to contemplate and relax, and just as importantly, it makes you more fit.
7. Eat healthy. This goes hand-in-hand with exercise as a stress prevention method, of course. Become healthier and a major source of stress will disappear