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.

And, if you can read the bottom line, your vision is perfect. If you can’t, you need glasses. Right?

Not necessarily!

Good vision is much more than just 20/20.

Even if your glasses or contacts give you 20/20, other deficiencies may still exist in your visual system that wouldn’t be caught during an eye test that only checked visual acuity (which line on the eye chart you can read).

These other visual problems might cause some of the following symptoms: double vision, headaches, tiredness, poor depth perception, difficulty concentrating while reading, eyestrain, burning, stinging, dry eyes, and more.

When these other deficiencies aren’t dealt with, they could eventually lead to problems with acuity. So a person could end up needing glasses (or stronger glasses) when the real causes of the problem are going uncorrected.

Using glasses that were prescribed after only a test for distance or near-point acuity could very likely lead to further visual stress. If there are other undetected visual problems that remain unaddressed, this could lead to prescriptions that get stronger and stronger, deteriorating vision and a general feeling of discomfort and fatigue. All of which could set the stage for even more serious eye problems to develop.

That’s why it is so important to get a complete and thorough examination from an eye doctor who understands the interconnectedness of all aspects of vision.

Eye doctors that are trained in a holistic understanding of vision are known as behavioral optometrists.

A behavioral optometrist believes that how you see is the result of how you have learned to use your eyes. He/she also believes that visual skills — including how clearly you can see — can be enhanced through exercise, relaxation and training. He/she has received specialized training and can give you a comprehensive examination that covers all the visual skills.

Of course, a behavioral optometrist, like a regular optometrist, can prescribe glasses and contacts. In addition, a behavioral optometrist can provide a program of training that improves overall visual functioning.

Here is a list of the vision checks and tests that a behavioral optometrist will most likely perform during the first visit:

1. Measure distance vision with an eye chart.
2. Determine how your eyes function at close range.
3. Measure the teamwork between your eyes and your brain.
4. See how smoothly your eyes move from point to point.
5. See how smoothly and easily your eyes follow a moving target.
6. See how easily each eye can shift focus from near to far.
7. Screen for medical conditions like glaucoma and cataracts.

Finding A Behavioral Optometrist

The Cambridge Institute for Better Vision maintains a nationwide Select Referral List of hundreds of behavioral optometrists. For help in finding one in your area, go to: www.bettervision.com.

Also, there are two professional organizations for behavioral optometrists: The College of Optometrists in Vision Development (www.covd.org) and the Optometric Extension Program Foundation (www.oep.org)

However you find a behavioral optometrist, the most important element is to find one who not only agrees with the holistic eye practices of the Cambridge Institute for Better Vision, but also uses them in some way in his or her practice.

When you have the name of someone, it is perfectly reasonable to phone the doctor and ask whether he or she does the complete series of tests described above.

Some behavioral optometrists also offer training sessions to correct any underlying visual deficiencies that might be found during the examination.

Many behavioral optometrists believe, as does the Cambridge Institute, that the use of an under-corrected prescription is better for the eyes.

Instead of reading the bottom line on the eye chart, with an under-corrected prescription you’ll see one or two lines higher. This under-corrected prescription will give you enough clarity for most activities (including driving), but it will leave “room” for your brain and eyes to still work together in the process of seeing. An under-corrected prescription may also prevent you from needing stronger and stronger glasses year after year.

If you are using a vision improvement system like The Program for Better Vision, your eyes can see better and better. In this case, the prescription that was under-corrected when you first got it, will eventually become too strong as your natural eyesight gets better.

Then it’s time to see the behavioral optometrist again, but this time to get a weaker pair of glasses!

Many people – perhaps even you – are skeptical that it’s possible to see better without glasses or contacts. Much of this skepticism is rooted in misunderstanding. There are five commonly held beliefs that lead people to think that eyesight cannot be improved.

That’s why I call them myths – they’re not truthful, and they don’t accurately represent what’s going on in your eyes. Simply dispelling these myths won’t improve your vision, but once you change your mind about your eyes you’ll be willing to put the full power of The Program for Better Vision to work for you.

Eye Muscles Weak?

Right at the top of the list of the 5 Vision Myths is the one that says that poor vision is caused by weak eye muscles. Somehow, this myth goes, eye muscles get weak and the weaker they get, the stronger your glasses – and the worse your vision. In fact, the opposite is actually true:

Whether you have perfect vision or lousy sight, your eye muscles are plenty strong enough for you to see clearly.

As noted eye doctor, Dr Richard Kavner says in his groundbreaking book, Total Vision, “we know that each eye muscle has at least 50 to 100 times the strength it needs.” There are six muscles that surround and move your eyes. They move your eyes up, down, to the right and to the left. When you look at something up close they turn the eyes in (converge) and when you look at a distant object they turn the eyes out (diverge).

Or Tense, Stiff and Rigid?

Tension in these muscles causes eye movements to become more rigid and less flexible, preventing them from moving in a natural, fluid manner. Instead, their movements become stiff, tense and restricted. Over time, this tension, rigidity and inflexibility build up and limiting visual patterns and habits get established, effecting how clearly you can see.

But the primary source of the problem is the underlying patterns and habits – how the eye muscles are used over time. The eyes – just like any other part of your body – can be retrained to function with new, more effective patterns. As this retraining occurs, the eye muscles become more flexible, they gain better tone and they work together in a more fluid, coordinated manner. Want to experience some of the tension that’s in your eye muscles – and start to let it go?

TRY THIS NOW

Here’s an ancient yoga exercise that you’ll also find in The Program for Better Vision:

1. Close your eyes, relax your eyelids, forehead and face. Keep your neck and head still. Breathe easily and regularly.
   
2. Imagine you’re facing a clock, with your nose at its center. As you stretch your eyes all the way up, you can just barely see the number 12 at the top of this imaginary clock. (Remember, your eyes are closed.)
   
3. Starting at the number 12, rotate your eyes clockwise in a circular motion, around the clock. Stretch your eyes as you rotate them, but don’t strain or force the movements.
   
4. Repeat for 10-20 clockwise circles.
   
5. Change direction and make 10-20 circles in a counter-clockwise direction.
   

Most people carry at least some tension and rigidity in these muscles. Here’s how you can tell:

1. Your eyes unconsciously jump out of your control.
   
2. Sections of the rotation where the movements feel stiffer, more tense or stuck.
   
3. Holding your breath is a sign of tension. Remember to breathe!
   

Where in the movements did your muscles tense up? When did they jump out of control? What parts of the movements were not smooth? With practice, you’ll be able to make all parts of the circular movement smooth and easy.

Eye Stretches is an ancient yoga exercise, so you may have heard of it already. By itself, it won’t give you perfect vision, but it definitely has its place in a total system of vision improvement. That’s why it’s one of 24 different exercises, techniques and processes that you’ll find in The Program for Better Vision. In addition to the basic Eye Stretches, in The Program for Better Vision you’ll also learn powerful variations and ways to use it to attack specific problems, like nearsightedness and astigmatism.

Martin Sussman, president and founder of the Cambridge Institute for Better Vision and developer of the world’s #1 Best-selling Program for Better Vision, is also co-author of Total Health at the Computer. Mr. Sussman is a firm believer that different vision problems require different solutions. You can see everything he believes is helpful to the eyes by visiting www.bettervision.com

US researchers studied 349 subjects aged 55-80 years and recently diagnosed with AMD as well as a control group of 504 persons with other eye diseases.

Those who consumed foods high in vegetable fat (usually processed or ‘junk’ foods) had a more than a twofold greater risk of developing AMD than those not eating much vegetable fat. Also, those who ate foods high in monounsaturated fats, such as olive oil, had a 71 per cent higher risk, and those who ate foods high in polyunsaturated fats, such as margarine, had an 86 per cent increased risk.

On the other hand, those whose diets are rich in ome-ga-3 fatty acids and low in linoleic acid, found in corn oil and safflower oil, had a decreased risk of the disease.

These data, although important, need to be interpreted with caution. As a rule, we don’t get enough of either linoleic (omega-6) or alpha-linolenic (omega-3) fatty acids. The linoleic acid found in junk food is usually ‘damaged’ and in the form of trans fatty acids. It could be this, in combination with a low intake of omega-3, that poses the greatest risk to eyesight (Arch Ophthalmol, 2001; 119: 1191-9).

Doctors tend to regard AMD as an inevitable consequence of ageing, as the name of the condition suggests, but a new research study shows it can be prevented or, at the very least, its progress can be slowed.

The key, not surprisingly perhaps, is in the food we eat, and specifically the high-fat diet we seem to have in the West. Older people who had a high-fat diet were almost three times as likely to develop AMD as those eating very low levels of fat. Of the different types of fats, high intake of animal fat was linked to a two-fold increased risk, while a diet high in vegetable fat increased the risk to nearly four times.

Once AMD had been diagnosed, diets that were high in saturated, monounsaturated, polyunsaturated and trans unsaturated fats all increased the likelihood of the disease progressing. Processed baked foods, which are higher in some of these fats, increased the risk of AMD progression two-fold.

So what’s the solution? Clearly, reduce your total fat intake, and look out especially for processed foods, and increase the amount of fish and nuts in your diet, as both have a protective effect against AMD.

(Source: Archives of Ophthalmology, 2003; 121: 1728-37).

* Consume an organic, unprocessed diet that is low in fat, and high in fruit and vegetables.

* Eat brightly coloured fruits and vegetables. People who consume red, orange and yellow fruits and vegetables – which are high in beta-carotene, another antioxidant – are also at low risk of developing AMD (Am J Epidemiol, 1988; 128: 700-10).

* Eat your greens, especially spinach. Deeply coloured foods, such as spinach, collard greens and kale, are particularly rich in carotenoids, especially lutein and zeaxanthin. These nutrients have an affinity for that part of the retina where macular degeneration occurs. Once there, they can protect the retina from damage caused by sunlight (Methods Enzymol, 1992: 213: 360-6). One study found that people who ate spinach every day suffered only one-tenth as much age-related macular degeneration (AMD) as those who seldom ate it. For patients already with the condition, eating spinach prevented it from getting worse (JAMA, 1994; 272: 1413-20).

* Eat more fish. People who eat fish more than once a week have half the risk of developing AMD compared with those who eat fish less than once a month (Arch Ophthalmol, 2000; 118: 401-4).

* Keep your weight down.

* Don’t smoke.

* Reduce your alcohol consumption and, when you do drink, favour wine (instead of beer) which, in moderation, appears to protect the eyes (Am J Ophthalmol, 1995; 120: 190-6).

* Take regular exercise, as this can help keep your blood pressure within normal ranges as effectively as many drugs.

* Avoid foods containing salicylates. Not so long ago, the American Heart Association audaciously credited the decline in heart attacks in the US since 1965 to the growing ingestion of artificial flavourings in processed foods (Sci News, 1993; 144: 19). These flavourings, used in everything from crisps to toothpaste, contain aspirin-like chemicals known as salicylates. The typical Western diet includes enough processed foods to provide the equivalent of more than one children’s aspirin daily (Health Alert, 1996; 13: 6-7). If you regularly consume such foods alongside a daily aspirin, you will be getting the equivalent of nearly two aspirin daily with no real benefit to your heart or eyes.

Evidence suggests that supplementation with lutein and zeaxanthin can help retard the process of age-related macular degeneration, or AMD (Am J Clin Nutr, 1995; 62 [6 Suppl]: 1448S-61S). In one study, the incidence and severity of AMD was reduced by 43 per cent through supplementation (JAMA, 1994; 272: 1413-20).

Lutein and zeaxanthin are abundant in a wide range of foods, including mango, papaya, oranges, peaches, kiwi, spinach, squash, peas, lima beans, green beans, broccoli, brussels sprouts, cabbage, kale, lettuce, prunes, pumpkin, sweet potato and honeydew melon. One study found that changes in diet – for instance, adding corn and spinach – not only elevated levels of lutein and zeaxanthin, but also improved the density of the macular pigment (Invest Ophthalmol Vis Sci, 1997; 38: 1795-801).

The retina is a thin layer of light-sensitive tissue that stretches across the back of the eye. It contains rod cells for night vision and seeing movement, and cone cells for light and colour vision. The retina functions like a screen onto which all visual images are projected.

The macula (which contains no rods) is the most sensitive part of the retina, and its role is to view complex images: it allows us to focus on objects directly in front of us; enables us to see fine detail during activities such as reading, writing, sewing and driving; and determines our capacity to distinguish colour.

Most authorities agree that macular degeneration is most common with advancing age (usually after 60) and is the result of free-radical damage to the eye (Proc Natl Acad Sci USA, 2002; 99: 14682-7). While there appears to be no cure for the condition, there are several ways you can help prevent it.

* Boost antioxidants. Many antioxidant vitamins, including A, C and E, but also selenium, can help prevent AMD (Am J Epidemiol, 1988; 128: 700-10; Arch Ophthalmol, 1993; 111: 104-9). Increase your intake of vitamin A-rich fruits and vegetables (carrots, pumpkin, squashes) and vitamin C-rich foods (dark-green leafy vegetables and citrus fruits).

* Eat your tomatoes. One study noted that low levels of lycopene (an antioxidant found in tomatoes) were most strongly linked to the development of AMD (Arch Ophthalmol, 1995; 113: 1518-23). Lycopene is found in rich supply in processed tomato products, such as tomato paste, ketchup and tinned tomatoes.

* Lose weight. There is evidence that women who are overweight may have trouble metabolising the eye-protective carotenoids lutein and zeaxanthin (see box, lower right) or metabolise them more slowly (Am J Clin Nutr, 2000; 71: 1555-62).

* Quit smoking. Smoking has been linked to macular degeneration. Stopping smoking may reduce the risk of developing macular degeneration (JAMA, 1996; 276: 1141-6).

* Eat more fish. Eating fish more than once a week can halve your risk of developing AMD vs those who only eat fish once a month (Arch Ophthalmol, 2000; 118: 401-4).

* Be choosey about alcohol. Total alcohol consumption has not been linked to AMD (Am J Ophthalmol, 1996; 122: 743-5; Ann Epidemiol, 1999; 9: 172-7). But specific types of alcohol may have different effects. Beer, for instance, has been linked to an increased risk of AMD (Ophthalmology, 1998; 105: 789-94; Am J Ophthalmol, 1995; 120: 190-6), while wine drinkers were found to have a significantly lower risk of macular degeneration compared with those not drinking wine (J Am Geriatr Soc, 1998; 46: 1-7; Am J Ophthalmol, 1995; 120: 190-6). Red grape juice may produce the same benefits without the risks of alcohol.

* Wear sunglasses. Bright sunlight can trigger oxidative damage in the eye which, in turn, can cause macular degeneration (Surv Ophthalmol, 1988; 32: 252-69).

* Protect your eyes from electromagnetic fields. There is emerging evidence that eyes are very sensitive to EMF radiation. Limit the time spent on your computer or take frequent breaks. Swap metal frames (which act like antennae, concentrating EMFs around your eyes) for plastic ones, and take your glasses off when using a mobile phone.

* Zinc might work. There is some evidence that zinc supplementation may slow the progression of AMD (Arch Ophthalmol, 1988; 106: 192-8), although there is other evidence that it doesn’t work (Invest Ophthalmol Vis Sci, 1996; 37: 1225-35). Before supplementing, it may be worth getting yourself tested for zinc deficiency.

* Is it something else? Certain underlying diseases, such as diabetes and high blood pressure, can lead to AMD-like symptoms. When these are treated, often the impaired vision improves and degeneration of the macula can be avoided.

Later studies show that bilberries do indeed improve vision (Minerva Oftalmol, 1979; 21: 283-5; Ann Ottalmol Clin Ocul, 1966; 92: 595-607), protect against cataracts (Ann Ottalmol Clin Ocul, 1989; 115: 109), improve blood flow throughout the tiniest vessels in the body (Gazz Med Ital, 1980; 139: 485-91; Minerva Cardioangiol, 1978; 25: 255-76) and may reduce inflammation.

Try taking 480-600 mg per day of an extract standardised to 25 per cent anthocyanosides, in capsules or tablets.

Ginkgo biloba may help treat early-stage macular degeneration (Presse Med, 1986; 15: 1556-8), although published studies are few and far between. Many healthcare professionals recommend 120-240 mg/day of a standardised extract (24 per cent Ginkgo flavone glycosides and 6 per cent terpene lactones) in capsules or tablets.

The concept of light damage is based, in part, on faulty (and cruel) research in which scientists produced retinal damage by shining an intense ultraviolet light into an animal’s eyes while mechanically holding their eyelids apart. But such studies do not reflect real-world response to light. Natural reflexes, such as blinking, prevent us from looking at light sources for prolonged periods of time.

Light can sometimes cause damage to our eyes, but the problem is most acute in people consuming a nutrient-depleted Western diet of processed foods and unsaturated fats (Cancer Res, 1985; 45: 6254-9). Those who eat more sensibly and supplement with antioxidants, such as vitamins C and E, rarely develop eye problems such as cataracts and AMD, even after extended sun exposure (Ophthalmology, 1998; 105: 831-6).

Research suggests that the blue spectrum of visible light is the most damaging to eyes. This is found in regular sunlight, but also in indoor fluorescent lighting and computer screens, and from industrial applications such as welding. It can also be used therapeutically to treat acne and depression. Excessive and unprotected exposure can trigger a photochemical reaction that produces free radicals that cause damage to the rod and cone cells of the retina. Older people have some natural protection against blue light – as the eye lens ages, it begins to yellow, which helps to filter out blue light and ultraviolet A. Children, however, have no such protection, suggesting that glaring light in childhood may set the scene for later deterioration of sight (J Occup Med, 1983; 25: 101-3).

Reducing exposure to blue light – for instance, with sunglasses (usually tinted red, yellow or brown) that filter out blue, or special goggle-type sunglasses that fully enclose your eyes – can be protective. But there’s a catch. Researchers at Brigham and Women’s Hospital in Boston and Jefferson Medical College have found that exposure to blue light, more than any other colour, is what sets our biological clocks and the release of melatonin (J Clin Endocrinol Metab, 2003; 88: 4502-5), which protects both the heart and eyes by keeping blood pressure low. So, as with so many other things in life, the best course is probably moderation – or sensible exposure.