In the Modern era, mostly all of us are working on computers and more than 60 percent of computer users experience headaches, eyestrain, blurred vision and other visual symptoms related to sustained use of the computer. This type of stress on the visual system can also cause body fatigue and reduced efficiency at work. When concentrating on a visually intense task, such as continuously focusing on a book or computer monitor, driving a car for extended periods, reading, or working at the computer, the ciliary muscle tightens. This can cause the eyes to get irritated and uncomfortable and cause eye strain. Eye strain is a symptom, not an eye disease. If you have any eye discomfort caused by looking at something for a long time, you can call it eye strain.
Symptoms of the Eye Strain
• Headaches
• Dry eyes/ Irritated eyes
• Blurred vision
• Slow refocusing when looking from screen to distance objects
• Frequently losing place when moving eyes between copy and the screen
• Doubling of vision
• Changes in color perception/ glasses prescription
Solutions to Relieve Eye Strain
1. Close your eyes for a few minutes; this is a great remedy for eye strain.
2. Blinking or rolling your eyes - Blinking is very important when working at a computer; blinking moistens your eyes to prevent dryness and irritation.
3. Take regular breaks to relax eye muscle - look away from the monitor and then focus on a distant object for a few seconds to give your eyes a rest. Many workers take only two 15-minute breaks from their computer throughout their work day.
4. Shift your focus from near to far. Shift focus from up close to at least 20 feet away.
5. Take regular Breaks while doing work on computers.
6. Position your computer screen out of the direct glare of the sunlight and use a glare filter on the screen.
7. Computer monitors and television screens should be positioned at eye level so that you can look down towards it.
8. When you have to use a screen make sure it is at a 90 degree angle from any direct light source.
9. Try switching your monitor or TV to a flat screen technology.
10. When reading, hold your book at least 30 to 40 cm away from your eyes.
11. Wear sunglasses when driving or outdoors because the ultraviolet rays of the sun can cause you to squint.
12. Use anti-glare technology. Use an anti-glare filter on monitors. Use anti-glare glasses when driving (especially at night) or working in general.
13. Wear a sunhat or baseball cap when outside in the sun to reduce glaring and squinting.
14. While watching television, the lighting of the room should be about 50% dimmer than the screen.
15. Adjust the color setting on monitors and screens. Some even allow you to adjust the color temperature. Use a combination of florescent and incandescent lighting.
16. Avoid watching television at an angle or in darkness.
17. Another home remedy for eye strain consists of sufficient intake of nutritional supplements such as Vitamin A and beta carotene which are good for your eyes and reduce the risk of eye strain.
18. Use glasses or sunglasses with polarized lenses as they increase contrast and cut down on glare.
Home Remedy for Eye strain: Herbal and homeopathic remedies like such as Vaccinium myrtillus (bilberry), Aspalathus linearis (Rooibos) and Sutherlandia frutescens can also promote healthy vision, strengthen blood capillaries in the eye and prevent eye sensitivity. One of the big reason for using natural homre remedies is that they don’t cause any harm and they are gentle to use on the eyes.
Exercise to Prevent Eyes Strain
1. Palming: First, rub your hands together until they feel warm (about 15 to 20 seconds). Then place your cupped hands over your closed eyes, being careful not to touch your eyes with the palms of your hands. The fingers of each hand should overlap and rest gently on the center of your forehead. Sit quietly for one to two minutes with your hands over your eyes. The more relaxed you become, the blacker the darkness you will see with your eyes closed.
2. Near-far focus: Hold your thumb six inches from your nose and then focus on your thumb. Take one deep breath and exhale slowly then focus on an object about 10 feet away. Take another deep breath and slowly exhale. Repeat if for 15 times.
3. Scanning: Sitting or standing at one end of a room, let your eyes scan around the edges of objects in the room - clocks, televisions, doors, lights, computers, etc.The object of this exercise is to keep your eyes moving in a loose and fluid way. Do this exercise for two minutes. Remember to take breathe.
4. Head Rolls: Take a deep breath and close your eyes. On the exhale, slowly drop your chin to your chest. Relax your neck and shoulders. As you inhale deeply again, slowly and gently roll your head around to the left, then back, keeping your shoulders still and relaxed. Make your movements slowly, carefully and deliberately. Now exhale full as you roll your head to the other side and down to your chest again. Repeat this sequence twice then change directions and repeat twice more.
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