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I Wish I Knew These Tips on Choosing the Right Light Bulbs for Eye Health Earlier

I Wish I Knew These Tips on Choosing the Right Light Bulbs for Eye Health Earlier

There is no doubt that the focus on reducing energy consumption in the past decade has led to the increased use of fluorescent light bulbs over conventional incandescent bulbs. While there are definitely benefits to having your home and office equipped with efficient CFL bulbs, new research suggests that overdoing it can lead to adverse effects on your vision.

Indeed, one study out of the Australian National University (ANU) in Canberra, Australia, found that overexposure to “cool” or “bright white” fluorescent bulbs in office buildings, markets, schools, and other commercial areas can lead to several vision-afflicting maladies.

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They concluded that you are putting yourself at the greatest risk if you are exposed to this kind of lighting for 45 hours a week or more. Once you pass that threshold, you’re increasing your risk of acquiring not only cataracts, but diseases like pterygia, which causes a non-cancerous tissue to grow on the whites of your eyes, eventually obscuring your vision.

What is it that causes “cool” and “bright white” fluorescent bulbs to have this effect? It is the excess amount of UV radiation they emit, which equals or exceeds the amount contained within sunlight. If you spend enough time in this kind of light, which many people do (especially in office spaces), you increase your risk of causing “”irreparable damage to [your eyes],” according to this study. Many people are already at risk of developing cataracts as they age, and increased use of high UV fluorescent bulbs has only made the situation worse.

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Indeed, one of the coauthors of this study, Helen Walls, states that “exposure to ‘cool white’ fluorescents for 45 hours per week throughout your working life may increase your risk of getting cataracts at age 50 by between 2 and 12 percent.”

Remember: this kind of damage is caused by indirect exposure to the light emitted by bright fluorescents. You probably increase your risk exponentially if you stare at them directly with your naked eyes. I add that because, while most of us are told not to look directly at the sun, we’re never really told not to look directly at a light bulb.

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For an outline of the light bulbs you should avoid, light bulbs you should buy, and steps you can take to protect yourself, read on.

Light Bulbs To Avoid

  • High efficiency “cool” and “bright white” fluorescent bulbs. They usually emit a slightly bluish light along with copious amounts of UV radiation, and are often used in schools and offices.

Light Bulbs To Buy

  • Traditional incandescent bulbs.
  • “Warm white” fluorescent CFLs, which mimic the glow of an incandescent bulb while still being energy efficient. Additionally, they do not emit as much UV radiation as their brighter counterparts.
  • LED bulbs.
  • Halogen bulbs are also an option in special cases. They are bright enough for most tasks, do not emit UV radiation, and are only slightly more inefficient than CFLs.

For a look at how much these bulbs cost, check this useful site (this one is good too). Typically speaking though, LEDs are the most expensive but use the least amount of energy. Flourescents are much cheaper but not nearly as efficient as LEDs. Incandescents cost the least up front, but use the most energy.

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Steps You Can Take

  • Don’t replace all of your incandescent bulbs at home with “bright white” fluorescents. As the researchers note in their study, this only increases the time that your eyes are exposed to excess UV radiation during the week.
  • Use natural lighting when you can, especially while at work. Most buildings have UV resistant glass installed, so the light filtered in through your window is healthier for you than the fluorescent light above you or on your desk.
  • If you work outside, wear sunglasses at all times.
  • If you work inside, consider purchasing glasses that protect you from UV light, such as these.

The main takeaway here is that you can drastically improve your eye health by taking a few precautionary measures both at work and at home. Trust me, your eyes will thank you as you get older!

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Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

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                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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