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You’re Hurting Your Eyes When You’re Staring At This Screen. Here’s What To Do…

You’re Hurting Your Eyes When You’re Staring At This Screen. Here’s What To Do…

Unless you’re taking the proper steps to protect yourself, you’re hurting your eyes just by reading this article. Indeed, the bluish light pouring out of your screen has several adverse effects. It strains your eyes, keeps you awake at night thanks to its role in inhibiting melatonin productionand increases your risk of acquiring certain diseases. What can you do to protect yourself from the glowing flat panels that seem to dominate our modern lives? Read on …

1. Get your eyes checked to see what damage has already been done.

Of course, you’ll want to see how much damage you’ve already done to your eyes first, or else all of these other precautions won’t really help you much. If your eyes have already been adversely affected by a computer screen, an eye exam might allow your doctor to figure out any issues and fix them before they get worse.

2. Throw out your old CRT displays to reduce flicker.

Your ancient CRT monitor is a thing of the distant past. Not only are they bulky and unsightly, but they are more prone to annoying flickering and are generally lower resolution than LCD displays, both of which are detrimental to your eyes’ health. I suggest checking out a website like newegg.com, as they often have great deals on monitors, and, unlike Amazon, reviews are done mostly by tech geeks so you know what you’re getting is good. Always go with the largest screen with the best resolution you can afford.

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3. Buy matte screens when possible to get rid of screen reflections.

Many displays have reflective surfaces. If you want to protect your eyes, the less glare the better, and that means matte (non-reflective) screens are the way to go. If you do have a reflective screen, try editing its brightness and contrast settings, or closing window shades and turning off lights in your room to ensure that unnecessary photons aren’t being beamed straight into your retinas.

4. Use LCD wipes to clean the grime off your screen.

A dirty screen will only make it harder to see what you need to see, and furthermore it can add to the amount of glare you’re experiencing as well. LCD wipes will get rid of the smudges, dust, and other imperfections that can distract your eyes from the content on the screen.

5. Keep screens at least an arm’s length away to reduce eye strain.

First, do what’s called the “high-five test.” If you can’t extend your arm fully without knocking your screen over, then you’re sitting too close to your screen. Keeping your panel at arm’s length and a bit below eye-level will ensure a proper viewing experience.

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6. Blink to keep your eyes from drying out.

People tend to forget about blinking while entranced by the bright light of an LCD screen. The last thing you need is dry eyes on top of all of the other irritation caused by prolonged computer use.

7. Taking a break gives your eyes a chance to recover.

There’s this thing known as the 20-20-20 Rule. Every 20 minutes, look way for your screen and focus your gaze on something 20 feet away for 20 seconds. That will sort of reset your vision, reducing the strain caused by staring at your screen for hours on end.

Additionally, there’s a nifty little web application called “Protect Your Vision” that will allow you to keep track of exactly when you should be resting your eyes, you can find here. Using it should be pretty straightforward, but in case you need further assistance, this page has thorough instructions.

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8. Anti-glare glasses eradicate harmful blue light.

As I type this I’m wearing a pair of anti-glare glasses. They aren’t the most stylish accessories ever, but their yellow-tinged lenses do a great job of cutting down the glare and blue light of most LCD screens. I notice a clear difference when wearing mine; without them, there’s always a slight glow emanating from the edges of screens, with them, that aura disappears and everything appears far more matte, almost e-ink-esque.

9. Alternate fonts reduce blurriness.

Fonts like Times New Roman can be hard to read, what with all of its fancy serif-infused letters. Other fonts, like Arial, are a bit less tiring to read because of their more streamlined, no-frills nature.

10. Filters and dark backgrounds help reduce glare.

White backgrounds create a lot of glare, especially when you’re viewing them in a dark environment. You can use gray or other darker backgrounds instead, or wear the glasses cited in #8. Alternatively, you can buy an anti-glare filter, which is manually placed over your existing screen. These filters will cut down on glare, as their name would suggest, though your image quality might not be as good since you’re basically placing a mesh of sorts over your screen.

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To close, I think the key point to take away here is that you should use your computer in moderation, and when that isn’t possible, try and utilize the above suggestions as best you can. Be sure to take advantage of these tips now so that you can maintain that 20/20 vision in the future!

Featured photo credit: Eye macro/ Micky** via flickr.com

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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