Some health experts estimate that 70 to 100 million Americans use computers. Of that number, about 30 percent complain of eyestrain, blurred vision or other eye-related discomfort. Progressive opthamalogists acknowledge that while corrective lenses are important, taking regular breaks, doing specific eye exercises, setting up an ergonomic work station and nutrition all can reduce eyestrain. If you have glaucoma, cataracts or macular degeneration, consult your opthamalogist first. At the turn of the century, William H. Bates, M.D. (1865 – 1930), an opthamologist, published The Bates Method For Better Eyesight Without Glasses. The palming technique he described has been used before and since his book was published. Earlier, Aldous Huxley, in the Art of Seeing, describes how he went from being legally blind to improving his eyesight from eye exercises. Here are some practical ways to reduce eyestrain, especially in an office environment.
Instructions
1. Maintain regular annual physical and eye exams as a preventative measure. If you have glaucoma, cataracts, macular degeneration, yearly exams are important. If you are so myopic that you risk retinal detachment from severe eyestrain, ask your ophthalmologist what symptoms to look out for. One common one is to notice if it appears a black curtain is falling and your vision suddenly is cut off by it. If you contact your opthamologist or go to an emergency room quickly, the optic nerve can normally be reattached.
2. Establish an ergonomic workstation. Make sure your computer has a LCD (liquid crystal display) screen rather than the older CRT (cathode ray tube) that can create more glare and contribute to more eyestrain. Ideally, your feet are flat on the floor and your computer screen is about 15 to 20 degrees lower than your line of sight. Your screen should be about 20 inches your eyes.
3. Change your computer screen settings to reduce eyestrain. Set the refresh rate to at least 75 Hertz and the resolution to 0.28 mm or smaller. Try to work on a computer with a screen with a diagonal length of at least 19 inches. Light your workshop properly. Eyestrain can occur if you work in a dim space. Light the room so that it is about three times brighter than your screen is. Avoid shining a desk lamp directly on the screen as it will create too much glare.
4. Move your eyes. Blink more frequently as you work in front of your computer. Practice the game of “look near, look far” several times a day. Look away from the screen to a bookshelf or the far wall in your office, or better yet, stand to stretch as you gaze out through a window to the farthest point you can make out. Working your extrinsic eye muscles by moving your eyes near and far as breaks throughout the day will not keep them fixed.
5. Practice “color day” by selecting one bright color a day and taking special note of it as you see it throughout the day. For a home project, create a Brock string by stringing several small-to-larger-sized beads in bright colors along the length of a 10- to 12-foot length of string. Tether the rope inside your home or office where you can easily see it from sitting on your sofa or in your chair at work. Glance up at the Brock string several times a day, allowing your eyes to move from one brightly-colored string to the next. Do not strain the eyes.
6. Use palming to relax the eyes. Sitting comfortably in a chair, rub the palms together to create heat in your hands. Lightly cup your eyes with your palms, not touching the eyelids or eyes at all. Remain for several minutes. Rest for a few minutes more, eyes closed. Palming is discussed in both Dr. Bates’ and Huxley’s books.
7. Practice good nutrition by consulting a nutritionist or dietician for specific guidelines. She may advise taking vitamins A, C, E, selenium, and zinc as these are all antioxidants that protect all cells. Lutein, found in tomatoes, have been studied for their eye protective support. There are commercial vitamins designed for eye health. Consult a medical professional for advice.
Tags: your eyes, your computer, away from, Brock string, , cataracts macular degeneration