And you’re not alone. According to the American Optometric Association, upwards of 8 out of 10 computer users report some type of eye strain at the computer. The problem is so prevalent it’s been given a name: Computer Vision Syndrome (CVS).

The symptoms of Computer Vision Syndrome include:

• eyes hurting or over-tired
• eyes burning or itching
• dry, or watery, eyes
• double vision
• blurry eyesight (either at the computer or in the distance)
• the need for glasses for the first time
• the need for stronger prescriptions
• headaches, neck, shoulder and back tension
• increased sensitivity to light

Using a computer does place a unique set of demands on your eyes. But it’s not inevitable for your eyes to hurt at the computer, or for you to experience eye strain at the computer, once you know how to use your eyes correctly for the task, and what to do at the first sign of tension or fatigue.

Saving your eyesight at the computer can be as simple as being aware of your vision in a new way. Knowing visual ergonomics and the simple keys to healthy computing should go a long way to alleviating the symptoms of Computer Vision Syndrome.

Here are five keys to taking care of your eyes at the computer.

1. Fit you set up to you.

• Set up your computer so that you can look beyond the screen. If at all possible, don’t be in the corner, or face a wall.
• Sit directly in front of computer, not off to one side or the other.
• Sit 18-24 inches away from the screen
• Sit high enough so that your line of sight is level with or higher than the top of the screen
• Keep your wrists level with or below your elbows. Never bend your wrists up when typing
• Your knees should be below the level of your hips
• Place your feet on the floor. Use a footrest if your feet don’t reach the floor.

2. Look away from the screen regularly.

Focusing on an object far away, such as the water cooler down the hall or a tree outdoors, is a simple stretching exercise for eye muscles. Quickly shift your focus from near to far 3-4 times.

A brief look into the distance every 2 to 3 minutes prevents the build-up of visual stress and discomfort and keeps your eyes healthy and active.

These frequent micro-breaks offer much more relief to your eyes than an hourly break. A break every hour – however long it might be – does not provide all the relief and rest that your eyes need. Micro-breaks are more effective and beneficial.

Extended staring at a computer screen inevitably creates fatigue, tension and eye problems. Failing to take short vision breaks is one of the major factors leading to eye strain and eye problems for computer users.

Micro vision break tip: Look up and focus on the furthest object in the distance. Be aware of objects around you in your periphery. Take a deep breath. Relax as you exhale. Blink a couple of times. Shift your vision back to the screen and re-focus. (Three near-to-far shifts per break are recommended. This should take about 5 seconds.)

Mirror tip: If your computer is in a corner or if you work in a small space, place a small mirror on top of your monitor or on your desk. Use the mirror to give your eyes a distant view by looking through the mirror and focusing on objects that you see behind you.

3. Minimize glare on the screen.

You can detect a potential glare problem by turning on the lights in the room that you normally would use – before turning on your computer. If you see any images or reflections on the (turned-off) screen, you’ve got a glare problem.

To reduce or minimize glare, experiment by:

• Moving the screen to a better location, if possible
• Tilting the screen
• Moving objects that reflect onto the screen
• Covering windows to block sunlight
• Turning off or lowering offending lights
• Covering fluorescent lights with egg-crate baffles
• Turning your computer so the screen is perpendicular to overhead fluorescent lights.

It may be impossible to eliminate glare altogether, in which case you might consider using an anti-glare screen.

4. Use friendly lighting.

Bright fluorescent lights are a poor choice. Dimmer lights are better. Have a desk lamp for reading and doing other close work at your desk, but make sure it doesn’t reflect on the screen.

Most problems are caused by the quantity of the light (not by fluorescence itself). If possible, turn off every other fluorescent fixture and light your desk with a 100-watt bulb.

Standing lamps that direct light at the ceiling provide the best indirect light. If there is no dimmer available, a 3-way fixture is recommended so you can set the light at the most comfortable level.

You also need to light any original copy that you are working from. A desk lamp with an adjustable neck works well. Just make sure that this light doesn’t distract you or spill onto your screen.

Hard copy tip: Ideally, you want your copy on the same vertical plane as the screen. Working side to side is preferable to looking from the screen down to your copy and then back up again. Alternate moving the written material that you work from to the left and right of the screen during the day. The eye movements required to shift back and forth from left to right and from screen to copy help reduce visual stress and enhance your visual skills.

5. Blink more often.

Computer rooms are notoriously dry, and this may be one reason why your eyes hurt at the computer. Blinking is your body’s natural way of lubricating your eyes and preventing dry eyes. Normally the eye blinks 10-12 times a minute.

Most people do not blink regularly, especially when concentrating intently, or when under pressure. They keep their eyes wide open – fixed – and blinking decreases. Decreased blinking often causes redness, burning and itching of the eyes, particularly for those who use contact lenses.

Blinking lubricates and cleanses the eyes, keeping them moist for clear vision and comfort. Blinking also helps relax the facial muscles and forehead, countering the tendency to furrow one’s brow and create tension.

Hydrate by drinking enough water. If absolutely necessary, use a natural eye drop. Similasan or PrimaVu are the recommended brands.

Blinking tip: Move only your eyelids – not your forehead, face or cheeks – when you blink. Make sure you close your eyes all the way without effort and that both the upper and lower lids touch gently. Blink lightly once every 3 to 5 seconds. Or, take 10-20 blinks in this way just as your eyes start to feel dry, tired or itchy.

These five tips should be enough to keep you from feeling eye strain at the computer. It could be very simple to not let your eyes hurt at the computer.

But sometimes these tips are not enough. The causes of the blurred vision and visual stress might go deeper. Make sure you have your eyes checked at least once a year, and make sure that you are using the correct prescription for computer use – it’s not always the same as your regular prescription.

The book Total Health at the Computer goes into more depth about healthy computing tips, choosing the right kind of glasses for computer use and quick routines that will stop your eyes from hurting at the computer.

For more information, visit www.bettervision.com.

While using your laptop at home or at work, are you looking down to see the screen or do you lift your hands and arms in order to type? Are you tired from struggling to adapt to the laptop ergonomics? Stop laptopitis and increase your comfort when you Give your laptop a raise.

How to Give Your Laptop a Raise
Optimize laptop ergonomic factors by observing how you are adapting to your laptop. Is your laptop sitting on a desk or table that is too high so that you are forced to lift your arms and hands in order to type? Or, is the keyboard at the correct height, but you are forced to look down to see the screen?

To minimize laptopitis, use an external keyboard and mouse placed at the appropriate height so that when typing your upper arms hang at your sides, your elbows bend at about 90 degrees with your lower arms and wrists parallel to the floor. Raise the laptop with a support so that the top of the screen is at eyebrow level.

While working, remember to interrupt the static low muscle tension by taking many large movement breaks.

Copyright 2002 Erik Peper, Ph.D. and Katherine Hughes Gibney

And you’re not alone. According to the American Optometric Association, upwards of 8 out of 10 computer users report some type of eye strain at the computer. The problem is so prevalent it’s been given a name: Computer Vision Syndrome (CVS).

The symptoms of Computer Vision Syndrome include:

• eyes hurting or over-tired
• eyes burning or itching
• dry, or watery, eyes
• double vision
• blurry eyesight (either at the computer or in the distance)
• the need for glasses for the first time
• the need for stronger prescriptions
• headaches, neck, shoulder and back tension
• increased sensitivity to light

Using a computer does place a unique set of demands on your eyes. But it’s not inevitable for your eyes to hurt at the computer, or for you to experience eye strain at the computer, once you know how to use your eyes correctly for the task, and what to do at the first sign of tension or fatigue.

Saving your eyesight at the computer can be as simple as being aware of your vision in a new way. Knowing visual ergonomics and the simple keys to healthy computing should go a long way to alleviating the symptoms of Computer Vision Syndrome.

Here are five keys to taking care of your eyes at the computer.

1. Fit your set up to you: (fig. 1)

• Set up your computer so that you can look beyond the screen. If at all possible, don’t be in the corner, or face a wall.
• Sit directly in front of computer, not off to one side or the other.
• Sit 18-24 inches away from the screen
• Sit high enough so that your line of sight is level with or higher than the top of the screen
• Keep your wrists level with or below your elbows. Never bend your wrists up when typing
• Your knees should be below the level of your hips
• Place your feet on the floor. Use a footrest if your feet don’t reach the floor.

2. Look away from the screen regularly.

Focusing on an object far away, such as the water cooler down the hall or a tree outdoors, is a simple stretching exercise for eye muscles. Quickly shift your focus from near to far 3-4 times.

A brief look into the distance every 2 to 3 minutes prevents the build-up of visual stress and discomfort and keeps your eyes healthy and active.

These frequent micro-breaks offer much more relief to your eyes than an hourly break. A break every hour – however long it might be – does not provide all the relief and rest that your eyes need. Micro-breaks are more effective and beneficial.

Extended staring at a computer screen inevitably creates fatigue, tension and eye problems. Failing to take short vision breaks is one of the major factors leading to eye strain and eye problems for computer users.

Micro vision break tip: Look up and focus on the furthest object in the distance. Be aware of objects around you in your periphery. Take a deep breath. Relax as you exhale. Blink a couple of times. Shift your vision back to the screen and re-focus. (Three near-to-far shifts per break are recommended. This should take about 5 seconds.)

Mirror tip: If your computer is in a corner or if you work in a small space, place a small mirror on top of your monitor or on your desk. Use the mirror to give your eyes a distant view by looking through the mirror and focusing on objects that you see behind you.

3. Minimize glare on the screen.

You can detect a potential glare problem by turning on the lights in the room that you normally would use – before turning on your computer. If you see any images or reflections on the (turned-off) screen, you’ve got a glare problem.

To reduce or minimize glare, experiment by:

• Moving the screen to a better location, if possible
• Tilting the screen
• Moving objects that reflect onto the screen
• Covering windows to block sunlight
• Turning off or lowering offending lights
• Covering fluorescent lights with egg-crate baffles
• Turning your computer so the screen is perpendicular to overhead fluorescent lights.

It may be impossible to eliminate glare altogether, in which case you might consider using an anti-glare screen.

4. Use friendly lighting.

5. Blink more often.

For more information, visit www.bettervision.com.

• Using a VDT for long time periods.
  
• Improper positioning of the VDT.
  
• Poor lighting.
  
• Poor posture.
  
• Tight deadlines.
  

• Reduce glare. Keep the VDT away from you and at right angles to a window. Turn off or shield overhead lights. Wear a visor to block overhead lights if necessary.
  
• Place your paperwork close enough that you don’t have to keep refocusing when switching from the screen to the paper. Use a paper document holder placed at the same height as the VDT screen.
  
• Place the screen so that your line of sight is 10 to 15 degrees (about one-third of a 45-degree angle) below horizontal.
  
• Dust off the screen often.
  
• Blink often to keep your eyes from getting dry. Use “artificial tear” eye drops if needed.
  
• Tell your eye specialist that you use a VDT. Glasses and contacts worn for other activities may not be good for work on a VDT. (With bifocals, the near vision part of the lens is good for looking down, as when you read, but not straight ahead, as you do when looking at a video display screen. So you may need single-vision lenses for VDT work).
  
• If the image on the VDT screen is blurred, dull, or flickers, have it serviced right away.
  
• Try to keep the VDT screen two feet away from your eyes.
  

• Use a chair that supports your back and can be easily adjusted to a height that feels right for you.
  
• Take a 15 minute break if you can, for every 2 hours you use a VDT. Get up and go for a short walk for example.
  
• Do stretching exercises of the neck, shoulder, and lower back every 1 to 2 hours.
  
  
  
  • Rotate your head in a circular motion, first clockwise, then counterclockwise.
    
  • Shrug your shoulders up, down, backward, and forward.
    
  • While standing or sitting, bend at the waist, leaning first to the left, then to the right.
    
  
  

Questions to Ask

Do you still have eye strain, pain and stiffness in back and shoulders despite using Self-Care Tips provided?

Vitamin B2 is easily absorbed from the small intestine into the blood which transports it to the tissues. Excess intake is eliminated in the urine, which can give it a yellow-green fluorescent glow, commonly seen after taking B complex 50 mg. or 100 mg. supplements. Riboflavin is not stored in the body, except for a small quantity in the liver and kidneys, so it is needed regularly in the diet.

Intestinal bacteria produce varying amounts of riboflavin; this poses some questions regarding different people’s needs for B2 and may minimize the degree of riboflavin deficiency, even with diets low in riboflavin intake. Though there are many deficiency symptoms possible with low levels of B2 in the body, no specific serious deficiency disease is noted for riboflavin, as there is for vitamins B1 and B3 (niacin). Riboflavin-5-phosphate, a form of riboflavin, may be more readily assimilated by some people.

Sources: Riboflavin is found in many of the foods that contain other B vitamins, but it is not found in high amounts in very many foods. For this reason, dietary deficiency is fairly common, and supplementation may help prevent problems. Brewer’s yeast is the richest natural source of vitamin B2. Liver, tongue, and other organ meats are also excellent sources. Oily fish, such as mackerel, trout, eel, herring, and shad, have substantial levels of riboflavin, too. Nori seaweed is also a fine source. Milk products have some riboflavin, as do eggs, shellfish, millet and wild rice, dried peas, beans, and some seeds such as sunflower. Other foods with moderate amounts of riboflavin are dark leafy green vegetables, such as asparagus, collards, broccoli, and spinach, whole or enriched grain products, mushrooms, and avocados. Lower levels of vitamin B2 are found in cabbage, carrots, cucumbers, apples, figs, berries, grapes, and tropical fruits.

Functions: Riboflavin functions as the precursor or building block for two coenzymes that are important in energy production. Flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD) are the two coenzymes that act as hydrogen carriers to help make energy as adenosine triphosphate (ATP) through the metabolism of carbohydrates and fats. Riboflavin is also instrumental in cell respiration, helping each cell utilize oxygen most efficiently; is helpful in maintaining good vision and healthy hair, skin, and nails; and is necessary for normal cell growth.

Uses: Supplemental riboflavin is commonly used to treat and help prevent visual problems, eye fatigue, and cataracts. It seems to help with burning eyes, excess tearing, and decreased vision resulting from eye strain. Riboflavin is also used for many kinds of stress conditions, fatigue, and vitality or growth problems. For people with allergies and chemical sensitivities, riboflavin-5-phosphate may be more readily assimilated than riboflavin. Riboflavin is given for skin difficulties such as acne, dermatitis, eczema, and skin ulcers. B2 is also used in the treatment of alcohol problems, ulcers, digestive difficulties, and leg cramps, and supplementing it may be advantageous for prevention or during treatment of cancer. There is, however, not much published research to support these common uses.

Deficiency and toxicity: There are no known toxic reactions to riboflavin, though high doses may cause losses, mainly from the urine, of other B vitamins. Like most of the B vitamins, deficiency is a much greater concern. Some authorities claim that riboflavin, or vitamin B2, deficiency is the most common nutrient deficiency in America. But because of its production by intestinal bacteria, it may not cause symptoms as severe as other vitamin deficiencies. Insufficient levels of riboflavin are provided by diets that do not include riboflavin-rich foods such as liver, yeast, and vegetables; special diets for weight loss, ulcers, or treatment of diabetes; or the diets of people who have bad eating habits and consume mostly refined foods and fast foods. Riboflavin deficiency is more commonly seen in persons with alcohol problems, in the elderly and the poor, and in depressed patients.

Symptoms of vitamin B2 deficiency include sensitivity or inflammation of the mucous membranes of the mouth; cracks or sores at the corners of the mouth, called cheilosis; a red, sore tongue; eye redness or sensitivity to light, burning eyes, eye fatigue, or a dry, sandy feeling of the eyes; fatigue and/or dizziness; dermatitis with a dry yet greasy or oily scaling; nervous tissue damage; and retarded growth in infants and children. Cataracts may occur more frequently with B2 deficiency. Hair loss, weight loss, general lack of vitality, and digestive problems are also possible with depletion or deficiency states of vitamin B2; these problems may begin when daily intake is 0.6 mg. or less.

Requirements: The RDA of vitamin B2 is based on weight, state of metabolism and growth, and protein and calorie intake. Riboflavin is related closely to energy metabolism. There are only small tissue reserves, and these may be lost when the calculated daily intake is lower than 1.2 mg.

Women who take estrogen or birth control pills, people on antibiotics such as sulfa, and those under stress need additional amounts of riboflavin. Specific amounts must be determined for each individual. Riboflavin may be taken in amounts between 25 and 50 mg. Many B vitamin supplements offer 100 mg. per day, of riboflavin which may be excessive; 10 mg. daily is considered a good insurance level.

Scrophulariaceae

Names:

Habitat: Meadows and grassy places in Britain and Europe.

Collection: Gather the whole plant whilst in bloom in late summer and dry it in an airy place.

Part Used: Dried aerial parts.

Constituents:

• Iridoid glycosides, including aucubin.

• Tannins, both condensed and hydrolysable gallic acid types

• Phenolic acids including caffeic and ferulic

• Volatile oil.

• Miscellaneous; an unidentified alkaloid, sterols, amino acids and choline.
  

Indications: Eyebright is an excellent remedy for the problems of mucous membranes. The combination of anti-inflammatory and astringent properties make it relevant in many conditions. Used internally it is a powerful anti-catarrhal and thus may be used in nasal catarrh, sinusitis and other congestive states. It is best known for its use in conditions of the eye, where it is helpful in acute or chronic inflammations, stinging and weeping eyes as well as over-sensitivity to light. Used as a compress externally in conjunction with internal use it valuable in conjunctivitis and blepharitis.

Priest & Priest tell us that it is a “mild stimulating astringent. Vaso-constrictor to vessels of nasal and conjuntival membranes. Specific for congestive conditions of the eyes with profuse lachrymation.” They give the following specific indications: Catarrhal blepharitis, rhinitis, sinusitis and conjunctivitis. Hay fever, acute coryza, irritable sneezing and lachrymation.

Ellingwood considered it specific for “irritating and catarrhal disease; first of the upper portion of the respiratory tract, and afterwords of the mucous structures of the throat and bronchial tubes. It is more immediately beneficial if the discharge is thin and watery. `Snuffles’ ininfants demands this remedy. It is specific to acute disorders of the nasal mucous membranes. Where there is watery discharge from these membranes, where there earache, or headache, and especially if the distress be across the eyes, in acute catarrhal affections, it has a direct influence upon the lachrymal apparatus.” In addition he recommends it for the following patholgies: cough, hoarsness, catarrhal manifestations following measles, catarrhal conjunctivitis, catarrhal deafness, chronic nasal catarrh, acute coryza, influenza, blepharitis and conjunctivitis.

Combinations: In catarrhal conditions it combines well with Golden Rod, Elder Flower or Golden Seal. In allergic conditions where the eyes are effect edit may be combined with Ephedra. As an eye lotion it mixes with Golden Seal and distilled Witch Hazel.

Preparations & Dosage: Infusion: pour a cup of boiling water onto l teaspoonful of the dried herb and leave to infuse for 5-l0 minutes. This should be drunk three times a day. Compress: place a teaspoonful of the dried herb in half a litre (l pint) of water and boil for l0 minutes, let cool slightly. Moisten a compress (Cotton wool, gauze or muslin) in the luke warm liquid, wring out slightly and place over the eyes. Leave the compress in place for l5 minutes. Repeat several times a day. Tincture: take l-4 ml of the tincture three times a day.