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WH - A Guide to Women's Health: Winter 2008
WH - A Guide to Women's Health
Delete Eye Strain
Staring at a computer screen for hours at a time can leave your eyes feeling tired, dry or out of focus, your vision blurry and your head hurting. According to a survey in the Journal of the American Optometric Association, 70 to 75 percent of people who use a computer at work experience these problems, collectively known as computer vision syndrome. The solution isn't to close your laptop forever—just follow a few simple tips.
- Look away. By taking frequent eye breaks throughout the day—at least every 20 minutes—you can keep your eyes feeling fresh. Focus on something other than your screen or, better yet, get up and walk away from your desk.
- Remember to blink often. People working at a computer tend to blink less.
- Kill the glare. Close blinds, reduce light or get a glare filter for your screen.
- Adjust your monitor. Position your screen 16 to 30 inches from your eyes (approximate lyarm's length), with the top of the screen just below eye level.
- Consider eyewear. Talk to your optometrist about specialized computer glasses.
Source: American Optometric Association
[back to top]High Heels, Bad Feet?
If you can't wait to trade your high heels for your sneakers after a busy day on aching feet, you're not alone.
Women are at greater risk for shoe related health problems than are men, according to the American Orthopaedic Foot and Ankle Society (AOFAS). Unlike the pointy-toed spikes that line the shelves of women's shoe stores and closets, men's shoes, on the whole, are available in a variety of widths and conform more closely to the outer dimensions of their feet, says the AOFAS.
Ill-fitting shoes can lead to a number of problems, experts say, including corns, calluses and bunions; "pump bumps" (enlargement of the back of the heel's bony area); tight heel cords (Achilles tendons); toenail problems; stress fractures and hammertoes. What's more, says the Mayo Clinic, high heels are linked to "overworked or injured leg muscles, osteoarthritis of the knee and low back pain" because wearing them redistributes your weight, "creating unnatural pressure points and throwing your body's natural alignment out of whack."
So how better to toe the line and save your feet? Experts advise doing stretching exercises for the ankle and Achilles tendon. Changing into comfortable shoes once you're at work is a good idea, too. Also, try to avoid wearing the same pair of heels every day so they won't lose support. If you do wear the same pair often, replace them with new shoes every six months—or whenever they've lost support. When you think about it, how bad is that?
The Mind-Body Connection
Can you imagine that you are relaxed, at peace and free of health problems? Visualizing it in your mind might help it happen for real. Think about how the mind and body are connected: If you linger on the mental picture of a bowl of juicy, ripe cherries, your mouth may water. In the same way, if you imagine yourself lying on a hammock at the beach, or dealing calmly with work stress, your heart rate may slow and blood pressure drop as your body relaxes.
This technique is known as guided imagery, and it is used increasingly in healthcare settings to complement traditional treatments—and produce powerful benefits. For example, a cancer patient might close her eyes, take deep breaths and visualize her body healing or being free of pain. A surgical patient can listen to guided-imagery audio CDs to reduce anxiety before surgery and speed recovery afterward. Others may try guided-imagery exercises to decrease chronic pain, relieve insomnia or cope with depression. To learn more, visit nccam.nih.gov.