Turn page 3 to how yo and see u ca gift pack n win a from
A Slice of range
GenTea l
V o l u m e
R
E
F
R
2
E
I s s u e
S
H
I
N
G
1
Y
J a n u a r y
O
U
R
H
E
A
2 0 0 8
L
T
Eye
Drops by answ eri trivia q ng a simple uestion : What E word …
H
The Bane of Eyestrain Does reading a simple email make you cry? Eyestrain is a serious irritant that can hamper computer work and cause increased stress.
I
f you find yourself tearing up while reading an office document on your computer or experience headaches while sorting out your cluttered email, it might not just be simply due to work fatigue (or pathologic emotional involvement with your laptop). It’s highly likely that one of your most important office tools – your eyes – might need a break. Countless hours of staring at the computer monitor, whether for work or play, can ultimately lead to eyestrain or asthenopia. This uncomfortable eye condition is characterized by:
• • • • • • • •
Painful, tired, burning, red or itchy eyes Watery eyes (lacrimation) or dry eyes Blurred or double vision Difficulty shifting focus Headache Sore neck Backache Sensitivity to light
Although eyestrain is not exclusively linked to computer use, the exponential growth in computer-related work has led to the identification of a set of eyestrain symptoms attributable to computers. The computer vision syndrome (CVS), although not yet linked to long-term or permanent eye damage, is definitely irritating, if not downright disabling. CVS can easily affect performance at work or even simple activities. This syndrome is usually caused by an improper environment and incorrect use of eyeglasses or contact lenses.
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 Orange de Guzman, MD
V o l u m e
2
I s s u e
Relieving eyestrain Simple changes in the way you work can dramatically reduce eyestrain and lead to better productivity at work. As often advised, see your doctor if these measures don’t help relieve your discomfort.
• Take eye breaks. Even if you want to work nonstop, you’ll need to force your eyes to rest by focusing on something else apart from your screen. • Vary your activity. Every hour, try to stand up and walk around for 5 to 15 minutes. If you can’t do that, just lean back and close your eyes (but try not to fall asleep!). You can do your noncomputer work during these mini-breaks. • Blink often. Blinking produces tears that are important for lubricating your eyes. • Use doctor-recommended eyedrops. Artificial teardrops and other lubricating drops can prove helpful in relieving eye dryness after long hours at the computer.
1
J a n u a r y
2 0 0 8
Think blink
If you wear contact lens and use the computer frequently, remember to blink more often. Although we normally blink throughout the day, computer use can reduce blinking and gazing at the monitor exposes more of the eye to air. As a result, eyes can dry much faster. If blinking can’t solve the itchiness and dryness, your doctor can recommend eye drops to prevent eye dryness.
• Try relaxation exercises. There are many simple exercises you can do at or around your work area. Here’s one example: raise your shoulders as high as possible and count to five. Drop your shoulders back to a normal position. Repeat three times. • Wear the right lenses. Make sure your glasses or contact lenses are right for your vision errors. Majority of those who suffer from CVS wear glasses or contact lenses. Make sure that your glasses sit properly on your face. Glasses that slip down toward the nose contribute to eyestrain and neck strain (you automatically tilt your head up to compensate for ill-fitting glasses). Your ophthalmologist or optometrist can help adjust your glasses.
If you have to squint or lean forward or backward just to read text on the computer monitor, then the font is probably too small. Reduce your risk of eyestrain by increasing the text size or page magnification (you can manipulate this easily on your computer) until you can read comfortably while sitting back in your chair.
V o l u m e
2
I s s u e
Evaluate your environment
1
J a n u a r y
2 0 0 8
A wicked twitch
Eyelid twitching is pretty common; it usually involves just the lower lid, but the upper eyelid isn’t completely spared of this bothersome symptom. Although many cases of eyelid twitching are caused by eyestrain, there are some other triggers. Check if you have any of these other factors: • Stress • Fatigue, lack of sleep • Caffeine • Alcohol • Dry eyes forearms on armrests and the elbows bent at a 90-degree angle. • To keep your eyes from constantly refocusing, have your printed reference • Your monitor should be directly in front material on a document holder at the same level and distance of your monitor. of your eyes, about 20 to 28 inches • Reduce glare from room lighting and away, or about an arm’s length. sunlight. Overly bright lighting and • Make sure the top of your screen is glare strains your eyes while you work approximately at eye level so you look at the computer. Ideally, the brightest down slightly at the monitor. This prevents neck tightness and lessens the light sources should be at your side, at a right angle to the monitor. You don’t eye’s exposed surface area. • Your keyboard should be directly in front need a lot of overhead lights if you’re of your monitor. Your eyes have to work working with a computer. Use a glare- harder if you place your keyboard at an reducing screen. Adjust the contrast and brightness of your monitor to angle or beside the monitor. The comfortable levels. keyboard and mouse should be lower • Keep air vents from blowing into your than your elbows. face as this can dry out your eyes. • Your chair should be tall enough that • Clean your screen often because dust your knees are bent at a 90-degree can decrease the sharpness of the angle with the feet flat on the floor. Sit screen, which can cause eyestrain. straight against a backrest with the Take some time to check your workspace. Your furniture and computer may be the cause of undue strain on your eyes.
• Other factors, such as medical or nutritional conditions Of course if after you’ve made the necessary lifestyle changes and the twitches are still present, it’s best to consult an ophthalmologist, who can determine the cause of twitching.
A slice of trivia What E word refers to the science of designing and arranging things so people can use or interact with them efficiently and safely? Applying this science to the workplace helps relieve eyestrain and CVS. Freshen up on your researching skills, e-mail us the answer at orange@activelink-consult.com and win a prize! From those with the correct answer, 17 people will be randomly chosen to win a gift
pack from GenTeal Eye Drops. We’ll include the answer in the next issue of A Slice of Orange. Answer to last issue’s question: What A word is another term for fat cells?
A cell specialized for the storage of fat is called an adipocyte; the fat is accumulated in the cell as a large oil droplet. Adipose tissue, a type of connective tissue, is made of adipocytes. The main role of adipose tissue is to store energy in the form of fat, although it also
Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelink-consult.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. © 2008 ActiveLink
Benefits Made Better
ActiveLink 104 VA Rufino Street, Legaspi Village, Makati City, 1229 Philippines T: +632 817 4606 / 817 7900 www.activelink-consult.com
cushions and insulates the body.
The Orange wants to he ar from you! Dying to ask us your health related questio ns? Itching to share your pe rsonal health tips? Want to sugg est topics for future issues? Feel free to contac t us. You can e-m ail our team at orange@activ elink-consult.c om.