Article - Workplace Health: Eye Health: Looking after your Eyes/Eyesight (Computers etc):

Workplace Health Eye

* General educational tips only.
For individual advice please consult your health advisor.

I've just been spraying my face with rose water, massaging my temples with
almond oil and looking at the green plant on my desk. Weird huh?

Well maybe not. Do you get sore eyes from looking at your computer all day?
Do you maybe even get headaches, or worse, is your eyesight deteriorating?

Over stimulation of the eyes (especially from computers) is a common cause
of long term eye problems as well as strain and fatigue short term.

The good news is that there is a simple solution...pick up your computer...
walk over to the nearest window..........and throw it out!!!

Don't like that one? Ok, then it's rose water & plants etc for you too.

Seriously though, looking at your computer screen for long periods is not
natural for your eyes, and there is serious potential for harmful long-term
effects (some still say inconclusive, but!!!) of radiation emissions,
even at supposedly safe levels.

* Note: some of the reported symptoms of high computer use - headaches, fatigue
etc, may actually be related to poor ergonomics /computer posture etc, so
make sure your workstation is ergonomic also.

Anyway, reducing the harmful effects of computers etc on your eyes and
generally keeping your eyes & eyesight healthy, is an important issue,
so here are some little tips to help.

1. UNDERSTAND COMPUTERS ARE NOT IDEAL & AVOID OVERUSE:

Appreciate that regular long-term use of computers, can be detrimental to
not only your eyes but your entire nervous system.

Obviously computers are part & parcel of everyday life now, so you can't
avoid them, but where possible, get off your computer at regular intervals.

If your work involves looking at a computer all day, be extra vigilant that
you don't then spend much personal 'downtime' on them as well, and implement
the suggestions below.

2. REDUCE SCREEN BRIGHTNESS & GLARE:

A simple one is to reduce the brightness of your screen. (*usually done by
simulateously holding the blue Function key at bottom of your keyboard, with
the 'brightness down' key (usually looks like a sun or similar).
Obviously, don't reduce it so much that you have to strain to read things,
but enough to take the bright glare off.

* Note: this doesn't reduce the radiation, just the glare.
* Also, minimize glare on your screen by adjusting curtains/window shades etc,

3. TAKE REGULAR MINI-BREAKS:

Even when you're on the computer for much of your day, have screen breaks at
least every 30-60 minutes, where you are looking/doing something else. This is
an ideal time for a physical stretch/walk or to do some of the eye pacifier
exercises below.

4. USE ROSE WATER or CUCUMBER SPRAY:

Keep a bottle of Rose or Cucumber water Spray (good quality) near your desk
and spray on your eyes/face regularly. Computers etc, are brutal for 'drying'
& 'heating' your eyes. Rose/Cucumber is 'cooling' and refreshing, and the
water obviously helps keeps the moisture in the tissues, to help stop them
drying out.

*** Rose Water Spray Notes:

* Most bottles etc, will say to spray on face / eyelids (i.e. keep your eyes
closed). This is fine, however if you have good quality rose water (pure),
then opening the eyes is okay. I do this. I can't see anymore, but my eyes feel
great...only kidding!!!

* Jurlique & Kosmea have good quality(more expensive) Rose water sprays. For
something lower cost, just get a rose water from a chemist & put it in your
own spray bottle.

* Also, keep a bottle in your car glove box / handbag / manbag etc (it's very
fashionable guys!!!), for when you are out in the sun/driving with glare etc.
Use as often as you need/want.

Extra Tip: Blinking:

Don't forget to blink regularly. People looking at computers tend to blink about
five times less frequently than normal. However, blinking lubricates and
moistens your eyes to avoid them drying out.

5. MASSAGE (EYES):

We massage our necks, backs, legs, ego's etc, but don't forget your poor
little eyes. A quick massage around your temples and eyes, feels
wonderful and is great for stimulating circulation and relieving tension.

** Do IT Now Exercise: **

Try a 30 second massage right now. Close your eyes and massage
(light & circular) around your eyes (cheekbones, temples, sockets etc and
lightly on lids). Doesn't it feel great? Even a quick 10-20 second massage
like this every hour or two will make a huge difference.

6. ALMOND OIL on FOREHEAD/TEMPLES:

Keep a small bottle of almond oil on/near your desk, and 1-2 times a day,
massage some on your forehead/temples. According to Maharishi Ayurveda™,
the oil offsets the extreme 'drying' effect of computer screens as well
as helping to nourish the mind/nervous system - what's known as 'prana' vata.
Prana vata aggravation is often the cause of computer/mental work induced
headaches, tension, eye problems etc.

7. GREEN PLANTS/FLOWERS/NATURAL BEAUTY:

Natural things / things of natural beauty have a great soothing & nourishing
effect on your eyes and nervous system.

A great all-round office health idea (not just for your eyes), is to have at
least one green plant (or some flowers) on your desk or in your direct
line of vision, and regularly look at it/them.

* If you can position your desk so you have an easy view of some 'natural
scenery' (particularly water or lush greenery) that is even better.

** If you can't practically do any of the above, at least get a nice picture
of a natural setting (flowing waterfall, beautiful forest etc) and hang it up
where you can look at it regularly.

8. CHANGE YOUR EYES FOCAL LENGTH REGULARLY:

One of the big problems with computers is not just the screen/radiation, but the
fact that your eyes are focused at a fixed focal length for extended periods.

Solution: Regularly look out a window (walk to one if you need to) and vary your
focal length. e.g. look at the horizon, something closer, back to the horizon again
and repeat a few times etc.

9. GET AN AIR PURIFIER:

I haven't fully researched these, so don't take this as gospel, but there are good
indications that air purifiers may be good at keeping your room/office air
cleaner and thus having an indirect benefit on your eyes (and overall health).
* The eyes/nervous system are very sensitive to impure air.

10. PRACTICE 'PALMING':

Arguably the best natural remedy of all for your eyes is something called 'Palming'.
Palming is regarded by eye specialists as one of the best relaxation exercises for the eyes.

More than that though, it helps calm the whole nervous system, rests the
eye muscles and optic nerves and has had more powerful benefits for the eyes
than almost any other 'natural' remedy (and non-natural remedies for that matter!)
I know.

Palming (in conjunction with other natural treatments) has even been shown
to bring about remarkable improvements in people's eyesight. Many people who
have needed very strong glasses for many years, have been able to do away
with them completely.

* Caution: This does not mean it will work for everyone and it generally
requires consistent practice over time. * Why most people prefer the
quick-fix of laser (which like most quick fixes eliminates the symptom but
doesn't treat the cause!!!

HOW TO PALM:

While palming is best in a dark room, it's still great at your desk etc.

1. Sit comfortably - at a table/your desk etc

2. Rub your hands together (quite vigorously) for a few seconds - until they are
warm - and place palms (not fingers) over your closed eyes (elbows resting on
table/desk).

3. Breath deeply and just let the eyes and surrounding muscles completely relax.

Sessions of 5-10 minutes plus are great (at home) but even shorter
(30 sec – 2 min) periods are still highly effective at the office.

* Aim for 2-3 times per day when on your computer.

* The more you can relax your eyes, the better the results.

* This may not seem like you are doing much, but believe me it's great.

For more info on palming - http://web.singnet.com.sg/~hanwen/bates.htm

Laugh of the Week: Speaking of Eyes, Eyesight & Golfers!

Bill is 73 and moves into a senior apartment complex
right on the golf course. He loves to play, so he thinks
it's ideal. However, he has really bad eyesight, so whenever
he hits the ball, he can't see it and spends all his time
looking for it. This aggravates the other players so soon he
cannot find anyone to play with.

He goes to the golf pro and asks for help. The golf pro
says, 'Your in luck. We have a new member who is 92 years old
but his eyesight is great. He can see for miles'

So, they team up together. At the first hole, Bill tees off
and whack, the ball takes off at a rate of knots.

'Did you see it?', 'Did your see it?' says Bill

'Yeah sure did' replies the older man.

'Where did it go?' 'Where did it go', asks Bill enthusiastically.

'I forget' replies the older man.

Article written by Mark Bunn - health speakers association.

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