Eyecare for computer users

In your job are your eyes tired from looking at a computer screen all day? Eye exercise can make eyes feel better & stay healthy.

Palming is a simple means of resting your eyes.

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Health

Rest those eyes

26 Mar 2013
Sukhumaporn Laiyok

Pinhole glasses to help your vision (Source: Wikipedia)

One of the results of more widespread computer use in recent years has been an increase in the number of people reporting problems with their eyesight. To deal with the temporary blurring of vision that may occur after an extended period of working online, Urapa Watanachote, a "natural vision" specialist, recommends a regime of eye exercises and the taking of other practical precautions in order to restore normal vision in a natural way.

Vision and body posture are linked... While using a computer, she advises that you sit comfortably in a balanced position and keep your spine as straight as possible. Relax your stomach and back muscles. And place your feet flat on the floor in order to provide the optimum amount of support.

Eye strain can be caused by poor posture, she went on. If people need to sit for long hours in front of a computer and their monitor is not set at an appropriate position for their height, this misalignment can cause muscles in parts of head, neck and shoulders to tighten up and this will ultimately have an effect on the eyes.

"Take frequent breaks," ... "Try to do some stretches from time to time while remaining at your desk; this will enhance circulation and flexibility and reduce tension. You can stand up and do an easy and simple form of exercise like swinging your arms back and forth.

Avoid reading or working in the dim light as it can strain your eyes.

In order to remain healthy, your eyes need to be given sufficient time to rest, she continued. "Avoid staring at the screen for long periods of time. Look away from your computer at least every 15 to 20 minutes and gaze at a distant object. This activity helps relax the focusing muscle inside the eye and reduce fatigue levels.

When one's eyes are tired, a technique called "palming" can be helpful, she said. To do this, sit comfortably on a chair and then slowly rub your hands together until they get warm. Then close your eyes and cover them with the palms of your hands, making sure not to block your nose. While your eyes are still covered, open them and keep them open for one minute or while you count from one to 60. Then close your eyes again and keep them closed, covered by your palms, for between five and 20 minutes. Your eyes will be soothed by the warm darkness and while your eyes are resting, try to relax your mind as well.

You can benefit from palming even by doing it for only a short period of time. But the longer you do it, the greater the relaxation you will notice.

Eyelid massage is also another useful technique. First, check that your hands are clean. Then close your eyes and use the tips of your fingers to massage the surface of your eyelids, making gentle, circular movements, for one to two minutes or until you feel more relaxed. Remember to do this slowly and not to exert very much pressure or you could damage your eyes.

Sticking to good habits contributes to the maintenance of good eyesight.... For instance, if your vision should get blurred, rest your eyes; don't keep straining to make out indistinct text on your computer monitor. This is a bad habit that will cause more discomfort and actually make your eyesight worse over time.

"Avoid tensing the eyes; keep them as relaxed as possible," the specialist said. "If the blurring of your vision has occurred gradually, over a period of time, consult an ophthalmologist. You may need to get reading glasses or, if you're already using spectacles, a pair of stronger lenses.

Wearing pinhole glasses occasionally may help improve vision, she said. Pinhole glasses are usually made of plastic; they resemble sunglasses covered with a grid of tiny apertures.

It's recommended that you wear pinhole glasses a couple of hours a day to help your eyes relax. Or you could use them for watching television as they help block harmful light rays emitted by TV screens. Also, they could improve the ability of your eyes to focus. In fact, they are useful in many different ways. But avoid using them while driving.

Giving your eyes enough time to rest, avoiding undue strain and doing simple eye exercises on a regular basis can, Urapa suggests, remedy most of the minor, temporary problems people have with their vision.

(Source: Bangkok Post, Health, Rest those eyes, 26 Mar 2013, Sukhumaporn Laiyok, link


Eyecare Vocabulary

eyes - ตา, ลูกตา (See Wikipedia)
vision - eye sight การมองเห็น สายตา (See Wikipedia)

blur -
ความไม่ชัดเจน, ความพร่ามัว
blurring of vision
blurred vision

eyecare - taking care of your eyes, so you do not have eye problems การรักษาลูกตา
ophthalmologist
- a doctor who is an expert in illnesses of the eyes and who can perform operations on people's eyes แพทย์รักษาตา

natural - found in nature (not made in a factory by humans) ตามธรรมชาติ
natural vision specialist - a person who treats health problems without chemicals and strong medicines, alternative eyecare practitioners (See Wikipedia & Bates Method)
palming -  closing the eyes for minutes at a time to help bring about relaxation (See Wikipedia)

Computer vision syndrome (CVS) - "a temporary condition resulting from focusing the eyes on a computer display for protracted, uninterrupted periods of time. Some symptoms of CVS include headaches, blurred vision, neck pain, redness in the eyes, fatigue, eye strain, dry eyes, irritated eyes, double vision, vertigo/dizziness, polyopia, and difficulty refocusing the eyes. These symptoms can be further aggravated by improper lighting conditions (i.e. glare [1] or bright overhead lighting) or air moving past the eyes (e.g. overhead vents, direct air from a fan)" (See Wikipedia)

glasses - eyeglasses to help you see better แว่น, แว่นตา
pinhole -
a very small hole รูเข็ม, รูเล็กมาก
pinhole glasses - glasses with very small holes in them that can help some people see better (See Wikipedia)

strain - working too much, overwork, overexert ทำงานหนักเกินไป,  ใช้แรงมากเกินไป
eye strain - when the eyes have to work too hard to see something (which causes a headache and hurts eyes) 

dim - not having much light มัว, ไม่สว่าง
dim light

Avoid reading or working in the dim light as it can strain your eyes.

stare - to look at only one thing for a long time (not moving eyes away to look at something else) จ้องมอง
screen - the part of your computer that you look at จอ
Avoid staring at the screen for long periods of time

gaze - to look at something or someone for a long time, especially in surprise, admiration or because you are thinking about something else มองดู, เพ่งมอง,จ้องมอง
gaze at a distant object

relax  (verb) - rest, calm down พักผ่อน
relaxation (noun) 

help relax
help your eyes relax

stretches - Same as "stretching exercises"
stretching exercises -
กายบริหารแบบยืดเส้น (See Wikipedia
from time to time - occasionally เป็นพักๆ, ครั้งคราว
Try to do some stretches from time to time

flexible (adjective) - when something can change shape and bend  easily ยืดหยุ่น, งอได้,งอได้ง่าย,เปลี่ยนแปลงได้
flexibility (noun) - can change easily and adapt to new situations and conditions as they occur ความยืดหยุ่น
enhance flexibility - improve flexibility

simple - easy to understand; not complicated ง่าย,ไม่ยุ่งยาก, ไม่ซับซ้อน
means - methods; ways วิธี, วิธีการ
a simple means of
Palming is a simple means of resting your eyes

widespread - happening or existing in many places, or affecting many people อย่างแพร่หลาย
widespread computer use

results - what is produced in the end by an activity or task
the results of widespread computer use
problems with eyesight is one of the results of widespread computer use

One of the results of more widespread computer use in recent years has been an increase in the number of people reporting problems with their eyesight.

temporary
- done or used for only a limited period of time ชั่วคราว
the temporary blurring of vision

online - connected to the internet
working online
an extended period of working online

regime - a system of rules that control something (or "regimen")
a regime of eye exercises

regimen -
a set of rules for doing some activity กฎเกณฑ์, ระเบียบ,  หลักเกณฑ์, ข้อกำหนดที่วางไว้เป็นหลักเป็นเกณฑ์
a regimen of eye exercises

precautions - actions taken to protect and prevent something bad from happening การป้องกันไว้ก่อน
take precautions

practical - useful for real people in real situations ที่ขึ้นอยู่กับความเป็นจริง
practical precautions
the taking of practical precautions

restore - to cause a particular situation to exist again, especially a good one ฟื้นฟูสภาพ
restore vision - to make a person see well again (after they lost their vision)
restore normal vision
in a natural way

To deal with the temporary blurring of vision that may occur after an extended period of working online, Urapa Watanachote, a "natural vision" specialist, recommends a regime of eye exercises and the taking of other practical precautions in order to restore normal vision in a natural way.

body posture - position of the body, e.g., sitting, standing, walking, etc. ท่าทาง เช่น ท่านั่ง ท่ายืน
linked - connected เชื่อมโยง เกี่ยวกับ
Vision and body posture are linked...

balanced - able to stand up (upright) without falling over ทรงตัว, สมดุล
a balanced position

comfortably - อย่างสบายใจ,  อย่างสะดวกสบาย
sit comfortably
sit comfortably in a balanced position

straight
- ตรง, มุมตรง
keep straight  
keep as straight as possible  

spine - backbone, vertebral column กระดูกสันหลัง
keep your spine as straight as possible

advise -
 ให้คำปรึกษา, แนะนำ,  ให้คำแนะนำ
While using a computer, she advises that you sit comfortably in a balanced position and keep your spine as straight as possible. Relax your stomach and back muscles.

optimum - the best possible
support - help, by giving money, for example สนับสนุน
the optimum amount of support

provide - to give someone something that they want or need
provide the optimum amount of support

flat -
level, even, horizontal, level ที่ราบ, พื้นราบ, ราบ (พื้นดิน), ราบเรียบ, แบน,  แบนราบ
flat on the floor
And place your feet flat on the floor in order to provide the optimum amount of support.

ultimately - finally, in the end (after a long complicated series of events) ท้ายที่สุด, ตอนสุดท้าย, ในที่สุด

Eye strain can be caused by poor posture, she went on. If people need to sit for long hours in front of a computer and their monitor is not set at an appropriate position for their height, this misalignment can cause muscles in parts of head, neck and shoulders to tighten up and this will ultimately have an effect on the eyes.

break - when you stop work and take a short rest
frequent - happening often เกิดขึ้นบ่อย
take frequent breaks

enhance - to improve the quality, amount or strength of something ทำให้ดีเพิ่มขึ้น ปรับปรุง, ทำให้ดีขึ้น ขยาย เพิ่ม
enhance circulation and flexibility

tension - the feeling of being so nervous or worried that you can't relax ความตึงเครียด
reduce tension

Take frequent breaks," ... "Try to do some stretches from time to time while remaining at your desk; this will enhance circulation and flexibility and reduce tension. You can stand up and do an easy and simple form of exercise like swinging your arms back and forth.

sufficient - enough พอเพียง
sufficient time
your eyes need to be given sufficient time to rest

fatigue -  
being tired, not having energy, used up all energy ความเหนื่อย, ความเหนื่อยล้า
reduce fatigue levels

relax the focusing muscle inside the eye and reduce fatigue levels

In order to remain healthy, your eyes need to be given sufficient time to rest, she continued. "Avoid staring at the screen for long periods of time. Look away from your computer at least every 15 to 20 minutes and gaze at a distant object. This activity helps relax the focusing muscle inside the eye and reduce fatigue levels.

block - to stop something from moving through or along something else กีดขวาง ปิดกั้น

When one's eyes are tired, a technique called "palming" can be helpful, she said. To do this, sit comfortably on a chair and then slowly rub your hands together until they get warm. Then close their eyes and cover them with the palms of your hands, making sure not to block your nose. While your eyes are still covered, open them and keep them open for one minute or while you count from one to 60. Then close your eyes again and keep them closed, covered by your palms, for between five and 20 minutes. Your eyes will be soothed by the warm darkness and while your eyes are resting, try to relax your mind as well.

benefit - to get help or an advantage from something ผลประโยชน์
notice - information or warning หมายเตือ
You can benefit from palming even by doing it for only a short period of time. But the longer you do it, the greater the relaxation you will notice.

eyelid -
หนังตา, เปลือกตา
eyelid massage

surface
- to become known เป็นที่รู้, ปรากฏ, เปิดเผย
the surface of your eyelids
massage the surface of your eyelids

gentle
circular
movements

making gentle, circular movements

pressure - pushing something; a force causing change ความกดดัน
do not exert very much pressure or you could damage your eyes

Eyelid massage is also another useful technique. First, check that your hands are clean. Then close your eyes and use the tips of your fingers to massage the surface of your eyelids, making gentle, circular movements, for one to two minutes or until you feel more relaxed. Remember to do this slowly and not to exert very much pressure or you could damage your eyes.

stick to - continue to do something; not stop doing
stick to good habits
X contributes to Y -
X helps Y happen or exist 

maintenance - to keep something as it is (take action so that it does not change and get worse)
the maintenance of good eyesight

indistinct - not clear
indistinct text

make out - to be able to see something
don't keep straining to make out indistinct text on your computer monitor.

discomfort - something that makes you feel uncomfortable, anxious or embarrassed ความอึดอัดใจ
This is a bad habit that will cause more discomfort and actually make your eyesight worse over time.

Sticking to good habits contributes to the maintenance of good eyesight.... For instance, if your vision should get blurred, rest your eyes; don't keep straining to make out indistinct text on your computer monitor. This is a bad habit that will cause more discomfort and actually make your eyesight worse over time.

"Avoid tensing the eyes; keep them as relaxed as possible," the specialist said. "If the blurring of your vision has occurred gradually, over a period of time, consult an ophthalmologist. You may need to get reading glasses or, if you're already using spectacles, a pair of stronger lenses.

improve - to make better ทำให้ดีขึ้น
improve vision
pinhole glasses may help improve vision

tiny - very small
aperture - a small hole
tiny apertures - very small holes

grid - an array of things, a set of things arranged in rows and columns
a grid of tiny apertures

resemble - to be like or look like someone or something else มีลักษณะคล้ายกับ
Pinhole glasses resemble sunglasses covered with a grid of tiny apertures

occasionally - sometimes, but not frequently or regularly บางครั้งบางคราว

Wearing pinhole glasses occasionally may help improve vision, she said. Pinhole glasses are usually made of plastic; they resemble sunglasses covered with a grid of tiny apertures.

couple -
2 or maybe 3
a couple of hours a day

recommended - when someone tells you that you should do something
It's recommended that you wear pinhole glasses a couple of hours a day to help your eyes relax.

block - prevent, stop, obstruct กีดขวาง, หยุด,  ห้าม, ขวาง
block light rays
block harmful light rays

emit -
when something comes out of something ปล่อยออกมา, ส่งออกมา
light rays emitted by TV screens

Or you could use them for watching television as they help block harmful light rays emitted by TV screens.

focus - จุดโฟกัส, จุดรวมแสง
eyes focus on something
the ability of your eyes to focus

Also, they could improve the ability of your eyes to focus. In fact, they are useful in many different ways. But avoid using them while driving.

undue - too much
avoid undue eye strain

on a regular basis -  always doing something at a special time or day (after a certain period of time or interval) เป็นประจำ
doing simple eye exercises on a regular basis

minor - not important; small เล็กน้อย
minor problems
minors problems people have with their vision

remedy - cure, treatment การรักษา, วิธีการรักษา
can remedy most of the minor, temporary problems people have with their vision

Giving your eyes enough time to rest, avoiding undue strain and doing simple eye exercises on a regular basis can,... remedy most of the minor, temporary problems people have with their vision.

About the author

columnist
Writer: Jon Fernquest
Position: Online Writer