VOLUME 9 • ISSUE 8 • AUGUST 2015
Refreshing Your Health
HACK YOUR COMPUTER HEALTH • Computer vision syndrome or CVS • Musculoskeletal problems • Massage your eyes • Unconventional neck stretches
Hack your computer health YOUR COMPUTER COULD BE HURTING YOU. HOW CAN YOU TURN THIS NOW-INDISPENSIBLE TOOL FROM BEING A HEALTH HAZARD? The computer is one of the major quantum leap drivers in human civilization. For the everyday user, we have now converted the personal computer into an all-around
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workstation. Virtually 100% of most people’s work output is now dependent on the computer. And as computers become more powerful, with increasing capability, the time we spend on it increases as well.
A SLICE OF ORANGE
VOLUME 9 • ISSUE 8 • AUGUST 2015
Sadly, the human body has evolved too
Fight CVS with the following measures:
slowly to accommodate this fast-paced technology. As a result, we have developed a wide spectrum of computer-related health problems (which do not yet include the other ills we could get from merely sitting down for hours on end). THE THREE MAJOR COMPUTERRELATED ILLNESSES ARE: • Computer vision syndrome • Musculoskeletal problems
2-ft distance
20/20 rule
Keep a 2-feet distance between your eyes and your computer screen.
Follow the 20/20 rule. Every 20 minutes, rest your eyes by closing them for 20 seconds, and looking at something 20 feet away.
Use over-the-counter artificial tears or eye lubricants. If these don’t work after a few days of continued use, see a health professional, suchas an optometrist or ophthalmologist.
Make an effort to blink frequently. Post a note on your screen that reminds you to “BLINK”.
• Carpal tunnel syndrome
Fight computer-related musculoskeletal problems by:
In this issue, we will discuss the first two,
which are the two more commonly experienced computer-related illnesses. Computer vision syndrome or CVS
Adjust your chair height so that the screen is at eye level or slowly lower. Placing the screen higher than eye level forces your neck to flex backward, which is taxing to your neck muscles.
CVS is a cluster of eye problems that are
caused by frequent computer use. It is the degeneration of the eyes as a result of computer use, and can range from simple eye tiredness, to severe nearsightedness, and even glaucoma (an increase in the pressure
Avoid tucking your feet under the chair. This cuts blood flow to your feet.
inside the eyeball, and can lead to blind-
Take mini breaks when possible. Stand up and stretch. Keep your back straight, as if there is a string pulling your body upward like a puppet. Keep your core muscles (abdomen) slightly contracted to support your body.
Do not sit on the edge of your chair. Keep your entire buttocks rested on the chair.
ness).
CVS is caused by: (1) the constant strain
Musculoskeletal problems
of the eyes to clearly see nearby objects; to-
The general position we take when us-
back, and lower back. This leads to stiffness
gether with (2) damage due to screen glare;
ing the computer is something we maintain
and pain, which can worsen over time.
and (3) less frequent blinking which occurs
for hours on end. This can cause prolonged
By caring for your eyes and your pos-
when we read or use a computer screen.
strain on our muscles, joints, and bones.
tures while working on your computer, you
These three stresses push the eyes to degen-
When we crouch and hunch towards the
can lessen your bodily sufferings from com-
erate, leading to any one of the forms of
computer monitor, or reach for the mouse,
puter work, and make your desk work so
CVS mentioned above.
we can strain our neck, shoulders, upper
much more pleasant.
Massage your eyes Your body is not the only thing that will benefit from a refreshing massage. So will your eyes! Here’s how to do a quick eye pampering, which you can do right on your desk. Step 1. Make sure your hands are clean. Wash your hands with soap and water. If you are using a hand sanitizer, make sure that all the alcohol has completely dried off.
Step 2. Close your eyes. Gently massage your upper eyelids by massaging against your upper brow bone in a circular motion. Use the pads of your fingers to do this. Massage for 10 seconds.
Step 3. With your eyes still closed, gently massage your lower eyelids. Do this by gently massaging over the lower rim of your eye sockets. Massage for 10 seconds.
Step 4. Rub your hands together until your hands are warm. With your warm palms, gently press on your eyes to warm the eyelids. Do this for 10 seconds.
These exercises will not only relax your eye muscles, but will also stimulate your tear glands to secrete tears that can moisturize your eyes.
A SLICE OF ORANGE
VOLUME 9 • ISSUE 8 • AUGUST 2015
Unconventional neck stretches
Many of us are familiar with the usual neck stretches, where you look up, then look down, then look left, then look right. While these neck
stretches are effective in most kinds of neck pains, they can be ineffective for those stubborn neck pains, especially those that run down to the upper back or shoulders. Here are more advanced neck stretches you can still do in the office.
Behind-the-back neck stretch This offers a deep stretch to the side of your neck, shoulders, and upper back. • Stand up straight or sit on the edge of a sturdy chair. • Place your hands behind your lowe back, the lower, the better. Keep both elbows straight. • Clasp your right wrist with your left hand. Use your left hand to pull the right arm downward
and to the left. Feel the stretch on your right shoulder and upper back.
• Continue the stretch for 15 seconds. • Repeat the stretch on your left side using your right hand clasping the left wrist.
Reverse arch stretch This opens up your chest, shoulders, and front of the neck. • Sit on the edge of a sturdy chair. • Place your palms on the edge of either side of the chair, or the backrest.
Your hands should be behind your buttocks.
• Open up your chest by arching your back, and pushing your shoulders backward and
downward. While doing this, look up to the ceiling. Feel the stretch on your chest,
front shoulders and front neck. Use your arms to support yourself in this position.
• Maintain the stretch for 15 seconds. Repeat if desired.
ActiveLink is an employee benefits management firm focused on corporate healthcare benefits. Our thrusts are to deliver a cost-efficient HMO plan and to ensure successful implementation through excellent customer service support and the use of our benefits portal (www.benefitsmadebetter.com).
Email us at inquiries@activelinkbenefits.com or call us at 8174606, and let us know when we can share our strategy. Let us help you make your benefits better!
Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelinkbenefits.com. The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. © 2015 ActiveLink
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A Slice of Orange
is a newsletter designed to help clarify basic health information and offer juicy tips on uplifting your health.
Editorial team Alvin Delfin Christine Llenes-Delfin Ivan Olegario, MD