Three more eye exercises that work.
This is typical.
A few weeks ago I wrote two emails on the subject of eye-care.
The first was called The Bionic Eyes that Could Help You See Like a 21-Year Old in which I talked about new futuristic lenses that could reverse eye problems… plus a load of exercises for long-sightedness.
The second was all about a natural way to strengthen your eyesight by putting on this pair of glasses for just 15 minutes a day.
And two weeks later, what have I got?
That’s right….eye strain!
I’ll explain how and why in a moment – and how it’s something you could be risking right now as you read this.
First though, after my emails about eyesight I got a flurry of replies from People’s Doctor readers suggesting even more natural eye-strengthening exercises, so I thought I’d pass them on.
The Figure of eight
This one is very useful for exercising your eye muscles. You simply imagine that there’s a big 8 in front of you (about ten feet away). You then trace the shape of the 8 with your eyes only (not moving your head).
Next, turn the 8 on its side and do the same again, tracing it from left to right, then right to left.
Do this every morning or night before bed to build up those eye muscles, reduce headaches and strain,
Stand in front of something with slats or bars in it (a window with bars, railings or a fence). Focus on something in the distance then begin to shift your weight between each foot, while staying focussed on the object in the distance.
After a minute, look down to the left and focus…
…then look up to the right and focus.
Then go back to the middle again.
Now look down to the right and focus, then look up to the left and focus.
Then repeat the whole procedure another two times.
This exercise will help to strengthen your focus.
Finally, one that’s a little more relaxing…
The eye massage
Close your eyes and massage your eyelids with your fingers, doing little circular motions for two minutes. Press lightly as pressure stimulates your eyes.
Oh, and if you want the ultimate easy way to improve your vision and focus, with less blurring, strain and headaches, then take a look at these futuristic specs – they could solve the problem.
I am giving them a go myself this week because of…
My silly mistake!
It all happened because our printer broke at work, and – at the same time – I ran out of paper from my home printer.
Usually, I print out a lot of the research papers, eBooks and reports that I need to read on your behalf for The People’s Doctor. This is so I don’t spend 12 hours a day glued to a computer screen. But rather than sort the printer problems out that’s exactly what I did.
And now I’m paying the price! I’ve got twitching muscles around my eyes, blurring when I try to focus and a bit of a headache. I had to take yesterday off entirely so I could have a break.
Really I should have known better!
This is something you should be aware of, particularly if you spend a lot time at your computer, iPad, or smartphone.
Are you hurting your eyes right now?
Staring at a glowing screen puts a strain on your eyes. Opticians are worried that our increasing smartphone addiction means that we’re causing more damage than ever.
Optician Andy Hepworth says: “Blue violet light is potentially hazardous and toxic to the back of your eyes. It’s the combination of not blinking enough and bringing the device closer than you normally look at objects – it strains your eyes.”
Over exposure to blue-violet light from smartphone and laptop screens could be putting use at greater risk of macular degeneration in older age.
The problem is also down to the intensity and duration of our screen use, which causes a form of repetitive stress on our eyes.
Working on a computer requires more eye muscle power and focusing than regular reading from paper (which is why I like to print things out, usually!) As a result you can end up with the following symptoms:
- Blurred vision
- Double vision
- Dry eyes
- Irritated eyes
- Neck pain
- back pain
These problems are known collectively as computer vision syndrome (CVS).
If you suffer from any of these, then here’s how to minimise the damage.
1. Position Your Computer Screen Properly
Make sure your monitor is in front of you, rather than to one side. The top of the screen should be level with your eyes. If not, then either lower your monitor or raise your chair.
2. Keep your distance
Don’t sit too close or too far away. Your monitor should be about an arm’s length away when you’re sitting properly in your chair
3. Avoid screen glare.
Don’t have the light from your window comping from behind you, causing glare on the screen. Try to make sure it’s not reflecting back at you. Ideally, the light should be coming in from the side, not the back of the monitor or the back of your head.
4. Lower the brightness
Whatever device you have it should allow you to reduce the brightness so that it’s not burning light into your eyes. Ideally adjust the brightness regularly throughout the day to adapt to different light levels.
7. Adjust your font size
On screen your text should be at least two times the size of the smallest text that you can read. Stick to black text on a white background if you can.
8. Print out long documents
If you have something really long and detailed to read, then consider printing it out and reading it on paper. Or get an eReader like a Kindle, which allows you to read electronic copy as is if from a real book, without issues of glare and screen positioning.
9. Take breaks
Best advice of all, resist the urge (like me) to stay glued to your phone, laptop or computer for hours on end. Get up, take a stroll, make some tea. Give yourself a ten-minute break, ideally for every hour or computer work.
For more information, don’t forget to check out my recent emails on eyesight and eye care:
As for me, I need to take a dose of my own medicine, so I’m going to give my eyes a break now and do some old fashioned paper reading!
Until the weekend, then!