Computer Stress Syndrome: Part I
The computer is perhaps one of the greatest communicative tools available to us in this century. However, it does produce physical stress to its users. The strain experienced is in direct ratio to the amount of time that one uses the computer and also to other factors that we will discuss-such as the placement of the computer, the lighting of the room in which the computer is used, one’s posturem, while using the computer, visual factors including glare, inherent eyestrain, whether or not glasses are used and reflective glare. There are many other factors related to work habits that may lead to the computer stress syndrome. The symptoms of this malady are headaches, eyeaches, burning of the eyes, excessive tearing and blinking, stiff neck, aching of the neck and back, tingling of the hands and fingers as well as feet. Sever migraine-type headaches are fairly common. Loss of appetite, indigestion, changes in mood and many other complaints can be traced to the above symptoms. There may be limitations as to what one can do about the placement of the computer, depending on the room it is in, however, the following are some guidelines to use in choosing a work place for computer use. The computer should never face a wall or window, nor should a window be to the side of the operator because of the strain to the eyes. The computer is ideally placed in front of a doorway so that the operator may look through the door and into the corridor or next room. The operator should be able to see an area of the room around the monitor screen so that he will have a fixation to reality and his location. One should not be within 4-5 feet of the back or sides of another computer as the emissions from these surfaces (of the monitor and computer itself) may be hazardous. If the computer is backed up to a wall or in a corner, the emissions may be reflected back upon the operator. If a window is present, ideally, shades should be installed so that the volume of light can be reduced and the glare on the screen eliminated. The monitor should be at eye level or slightly below it. It should not be in such a position that the eyes must look up to see it, for this may induce an altered state of awareness. If one wears bi- or tri-focals, the monitor must be in such a place that the head does not need to be elevated in order to use the near vision. If not, there is bound to be strain on the neck as well as the eyes. Also, there should be no source of light within the field of view of the operator while looking at the screen. This produces a tremendous strain on the eyes. The lighting of the room is very important. There must be no glare upon the screen of the monitor. Preferably, lighting should be indirect-that is, bounced back from the ceiling. If flourescent lights are used, there ought to be an "egg-crate" diffusion screen in front of them and preferably the florescent tubes should be of the full spectrum or "VitaLight" type. The room must have a reduced level of light but not darkened, for that would again strain the eyes when looking at the monitor. Sometimes a tilt-type mounting for the monitor may be helpful in reducing glare on the screen. These guidelines will help you to position the computer within the room and also help achieve proper lighting. Part II will explain the proper posture to keep while working and its importance.§
Computer Stress Syndrome: Part II
Last month we considered some of the factors that produce Computer Stress Syndrome and what we can do to eliminate them. Now we will discuss one of the most important causative aspects of this syndrome-posture. The most critical factor is the relationship of the head and spine. For healthy and comfortable prolonged work, the head must be in a straight line directly over the pelvis. The lumbar curve can be maintained by using an adjustable chair or a wedged cushion to sit upon. Keep the feet flat on the floor or on a foot rest. They should not be crossed, as this interferes with the circulation. We must not allow ourselves to slump. To help the circulation in the lower extremity, frequent wiggling of the toes is suggested. The arms hang freely from the shoulders, which are always relaxed, and the forearms are at a 90-95 degree angle to the arms. The wrists are to be at the level of the elbows or slightly below, preferably resting upon an elevated bar so that the fingers may freely move above the keyboard. Adjust the angle of the keyboard as necessary to maintain the proper alignment with the fingers. Thus we see that the level of the keyboard is very important to maintaining good posture. The fingers should be at, or slightly below the level of the wrist, never higher than the wrists. If they are higher, the carpal tunnel syndrome may develop. This is a very painful disease syndrome that we have previously discussed. Printed copy that one is working from should be at eye level and well lit, but the light must not reflect upon the screen. If the copy is positioned alongside the keyboard, then it should be frequently changed from left to right side in order to maintain the balance of posture. It is advisable while working to change one’s line of vision periodically by turning the head to the right and left to view other parts of the room. At the same time one may shrug or rotate the shoulders to release built up tension. Also, twisting and bending at the waist gives the body a chance to relax further and improves circulation. Frequent changes of the line of vision from near and far are advised. If there is tingling in the hands and wrists, this may mean the wrists are lower than the hands or that there is spasm and increasing tension in the neck from mal-alignment. This can easily be corrected by doing the cervical spine hatha yoga asanas and/or a full body stretch. Also, frequent flicking of the hands and wrists as though one is trying to flip water off them will return the circulation to normal. One of the most helpful procedures to maintaining correct posture during long working periods is conscious deep and rhythmic breathing, with the spine straight and the back supported by the chair or the use of the wedged cushion. Frequent blinking of the eyes is also helpful as one tends to stare and not blink, which may lead to an altered state of consciousness. Consciously blink your eyes easily but completely every 3-5 seconds. It is advisable to have a special "computer glasses" prescription-even if one does not ordinarily wear glasses. Consultation with a behavioral optometrist or ophthalmologist is wise for the eyes. The ideal working distance from the monitor is 24 to 28 inches, so glasses focused at this distance are helpful. They may be bi- or tri-focals if needed. Tinted lenses will help cut down on detrimental and distracting glare. Part III next month.§
Reducing Computer Eye Strain: Part III
We have been discussing some of the many factors that lead to Computer Stress Syndrome. We’ll focus now on protecting our eyes. Try as we like, there may be situations where the location of the monitor and the lighting of the room are not ideal or may even be deleterious. Since glare on the monitor causes serious stress to the eyes, we will do everything that we can to reduce the light on the screen from nearby windows, overhead fluorescent lights and simple improper placement of the monitor. While the wearing of a simple billed cap often helps against the overhead lighting problem, there are two devices that may help us in eliminating the glare. The first is an antiglare visor that adheres to the top and two sides of the monitor. It is a piece of fiberboard that is lined with an antiglare surface and is cut in such a way that when it is placed upon the monitor, the monitor is well shielded from extraneous light and glare. These are inexpensive and available from most computer suppliers. The use of this visor will improve the definition of the image as well as increase the contrast so that one will see a sharper image easier and without strain. The other device is a filter that fits in front of the monitor window. There are several kinds of these filters and not all filter the same ranges of energy. There are those that will filter brilliance, color, glare, ionization and radiation. Some only do part of these. The use of this kind of filter will also increase the quality of the image tremendously. The greatest benefit, however, is to decrease the irradiation from the screen, which we usually depend upon distance to protect us from. The emanations of extremely low frequency (ELF) and very low frequency (VLF) rays are present in every video (TV) tube or monitor. Very few monitors come with a built in filter to lower the dosage from these rays. The ELF and VLF rays are similar to those that are emitted from electric shavers, electric blankets, heating pads, hair dryers, toasters, and other common objects that are around the home. Some studies have shown that women who work before VDT’s (visual data terminals or monitors) from 8-10 hours per day for extended intervals tend to have irregular menstrual periods and that pregnant women may miscarry or their off-spring may develop birth defects. There are also some studies that suggest that those who work long hours before these terminals are more likely to develop cataracts. This evidence seemed to be sufficient for Sweden to set up rather strict emission standards for their manufacturers. Other countries have less strict standards, or none at all. I must say that there is no definitive study that actually proves a causal relationship between ELF and VLF emanations and any problems suffered by humans. Since we cannot say unequivocally that these rays, like radio and television waves, are harmless, it behooves us to take all of the precautions that are available. That is, we should use the best filters that we can find at all times, stay at least three feet from the back or sides of a monitor, sit at least an arm’s length from the screen of the monitor, and turn off the monitor when it is not in use. Even with a screen saver working, the monitor still emanates these ELF and VLF radiations. Continued with part IV next month.§
Keeping Fit at the Computer
We have been talking about the various stressful conditions caused by working for long hours at a computer. We have briefly talked about some remedies for this stress. Now I would like to mention a few exercises that can be performed while at the keyboard without taking significant time away from work. There will be great rewards, even if one does these just a few times a day. For the eyes, we have already stressed the frequent change in focus from near to far. One may blink the eyes rapidly for 10 times and then relax the lids. This will help to lubricate the eyes and eliminate the tendency to stare. The blinking may alternate with frequent squeezing of the eyelids very tightly as one breathes deeply and slowly from the diaphragm. This is followed by a sudden release and opening of the eyelids as wide as possible, again holding this position through a couple deep breaths. This will tend to overcome the fatigue of the extraocular muscles. The changing of eye positions from vertical to horizontal, then from left to right, doing this slowly but going to the extreme position in each direction, is to be followed by a rolling of the eyes slowly in all the directions, first clockwise then counter clockwise. The neck should receive our attention next by also flexing and extending it and rotating in both directions as well as bending the head down to the shoulder on each side. Do not bring the shoulder up to the ear, but bring the ear down to the shoulder without twisting. These slow movements are then followed by a slow and relaxed rolling of the head in each of the directions, first to the right then to the left. Each movement is done slowly with concentration on the breath, which is also slow and deep. This will relieve a lot of the spasm and tightness in the neck and prevent headaches. Now bring the awareness to the shoulders. Shrug them up as high as possible and down again, then rotate them forward and backward as far as possible. These movements are slow and determined and coordinated with the breath. They may be repeated several times. Follow this with a shaking of the arms and hands as though you are trying to flick water off the hands and fingers. Slow rotation of the wrists in both directions is followed by spreading the fingers as far apart as possible with tension so that the wide opened hand tends to vibrate. This is followed by strong closure of the fist. Again rotate the shoulders and shake the arms and hands. Repeat at least twice. The spinal twist can also be done while seated before the keyboard. Sitting straight and on a deep inspiration, exhale slowly and turn the body at the waist to the left so that the right hand reaches behind you and grabs onto the chair to put more strength into the twist. While in the extreme position take a deep breath and send a message of relaxation to the muscles of the back. Repeat this in reverse. At least two or three repetitions at a time are suggested. While away from the computer, you might want to stand with both feet together and rise up on the tips of the toes, then back on the soles of the feet and then up on the heels. This will help to relieve tension in the extremities if it develops.§
The End of Computer Stress
We complete our series on maintaining health at the computer with additional simple exercises which can be done while seated, or standing. Let us not forget the feet. While seated, simply wiggle the toes, flexing them strongly with a rapid release of tension. Repeating this several times will increase circulation. One can also rotate the ankles and flex and extend the feet at the ankles to assure proper circulation in the entire foot. Once or twice during the day it may be helpful to contract the calf muscles and again release them to a relaxed and restful position. Here is an excellent back asana that must be done standing up (when you make a trip to the drinking fountain or wash room, for instance). Stand erect, with the feet together. Raise the arms straight above the head, stretching up as high as possible with the arms alongside the ears. Then, while exhaling slowly, bend over in a forward manner so that the arms stay by the ears. Get to a position with the hands near or touching the floor. When your torso is inverted, relax into the posture and take several deep breaths, letting the inverted body relax completely. Relaxing into the posture is the key. Follow this by bending the knees slightly and taking a deep breath. On the exhalation, start coming back up to a standing position. Visualize one vertebrae after another returning to its former position. Only move upward on the exhalation of a deep breath. One may breathe normally upon returning to the upright position. The arms are to hang totally relaxed, as is the head, until the spine is again erect and the arms are returned to the side and the entire body is relaxed upon the spine. To finish off the spinal massage, again raise the arms, the hands clasped, and bend to the left and to the right. Do this slowly and with deliberation on the exhalation of the breath. This forms a curved position, similar to a set of parentheses, first the ) and then the (. This, too, can be repeated several times. One who works before the monitor screen for long periods may consider the following nutritional supports: Bilberry, an herb that is excellent for visual acuity; Vitamin A in the form of beta carotene, which helps in producing the necessary chemicals for vision; Vitamin C; l-glutathione; zinc and selenium. These antioxidants are excellent for the eyes. These and other preparations are available in most health food stores especially made for supplementing the nutrition of the eyes. The use of these supplements will often prevent cataracts and other eye conditions. The frequent practice of "palming" will also soothe the eyes. This is a simple procedure wherein the palms of the hands are rubbed together rapidly until a warmth is felt. Then the palms are placed over the eyes lightly for a few moments. Place no pressure upon the eyes. Also, placing a cool cloth over the eyes, or pads soaked in Witchhazel, can be very soothing to tired eyes. If one performs these simple exercises and follows the few rules given in the last column and also considers the additional nutritional support, computer stress syndrome will become rare and easily handled. Headaches and eye strain may soon become symptoms of the past.§
A Contended Cow’s Milk: Part 1
Some time in the past we discussed the reasons for not drinking or consuming cow’s milk from commercial dairies. Any health-conscious person will shun all processed dairy products. This, however, is not true for milk from contented unmedicated cows. There are those who call this milk a perfect food, being second only to mother’s milk (which is the most complete and perfect source of nourishment for infants, especially in the first year of life). Whole cow’s milk is a complete food, not just a beverage. It is becoming increasingly possible in the USA to obtain pure raw whole milk from certain dairies that advertise organic milk, which assures us that it is unmedicated. We must all make an effort to obtain such raw milk. The laws in the US require that all milk be pasteurized, but this does not detract from its health giving properties, even though the pasteurization process is incomplete. If whole raw milk is not available, try to obtain non-homogenized milk without any other adulterations or processing. All raw whole milk, even pasteurized milk, should be boiled before consumption. This not only kills any bacteria that may be present, but it also assures that the curds are broken down to make them more easily digestible. Since whole milk is very high in fat content, it is best for adults not to drink it too often. (Remember to hold the total calories from fat in the diet to less than 25% of the total calorie count.) This milk is good for adults to consume occasionally. If taken at night after it is warmed and flavored with a small amount of ginger root, it is very nourishing to the body and also calms the mind, leading to a good night’s sleep. It is always best to take milk warmed slightly, except for the strong pitta types who are able to take it cooled. Never drink milk cold. Cow’s milk is light, astringent, sweet and cold. It is a tonic for all. It tends to calm all the doshas. It is able to detoxify the body and is well known for reducing the "heat" of peppers, onions, garlic and other strong spices. It is said that milk from the morning milking tends to produce sleepiness and lethargy and is Kaphic in nature due to the fact that the animal has had no exercise; but that from the evening milking tends to appease kapha and vata and is especially good for the pitta types. On the other hand, goat’s milk is best in the morning and appeases vata and pitta doshas. Cow milk’s high fat content makes it a great source of butter and subsequently its essence, ghee. Ghee is used in medicine because of its action of emulsifying and augmenting the properties of herbs and spices. Often ghee is used to aid in the digestion of a multitude of foods. It, along with warm milk, may act as a purgative especially for the pitta types. Butter itself is cold, astringent, unctuous, increases appetite and gastric fire. Ghee from cow’s milk is sweet and tonic. It calms or removes aggravation of all three doshas and is good for the eyes and memory. Ghee also contains Vitamin B12 and other nutrients that we need. Ghee is commonly used in cooking and is often added to food for its appeasing effect on the doshas, especially its ability to remove excess kapha.§