So let's talk about the nutrients and the supplements that may be efficient for helping computerized train. The most important ones are the carotenoids. lutein very very important correct annoyed and that is found in very high concentrations in kale, and spinach. If you're taking it as a supplement six milligrams to 20 milligrams a day is good. When combining this with the other carotenoids is anthon and black cottonseed oil, it'll help protect the retina and the eye lens from damage by filtering out the UV and the blue light. Therefore, being helpful to reduce computer eyestrain.
Xanthan Luke teens partner and helping to milligrams to 12 milligrams per day. These carotenoid nutrients help make up the macular pigment and your eye This is found in very very high concentrations in orange peppers. This part of your retina protects the underlying photoreceptor cells from the harmful effects of the blue and ultraviolet light. Lucky me i like i like kale. I like orange peppers and I like spinach. So this is really good for me if I'm going to be on the computer all day.
Here's a chart that tells you the foods that are high in lutein and zeaxanthin. So when you're picking out what you're going to eat today, especially if you're going to be on the computer all day. Look what's out there. Spin it. Wow. 12,640 kale really high in lutein aren't peppers really high end zeaxanthin, good, organic egg yolks.
So look at all the charts here. Figure out what you might want to eat and have a good healthy I lunch or dinner. Black currency oil 200 to 500 milligrams per day. Black currency oil has been shown to be helped with symptoms of dry eyes. Look at that dark. Those dark fruits and currency is one of the darkest aspects Anthony, another amazing carotenoid, that is not only helpful for your eyes at six milligrams to 12 milligrams per day, but also good for your skin and your brain.
Researchers have shown that as little as six milligrams of Asterix anthon for four weeks can improve the symptoms associated with computer eyestrain of tiredness, eye dryness and blurry vision asked examined is found in krill oil and certain allergies. omega three fatty acids. How many of us have heard this time and time again, eat your omega three fatty acids. If you can 1000 to 2000 milligrams per day is the therapeutic dosage. Great foods for omega three fatty acids are salmon, macro, anchovies, sardines, walnuts, avocados, flax seeds, chia seeds and soy beans. Once again, I'm lucky I like all these orally administered omega three fatty acids have been shown to help alleviate dry eye symptoms by decreasing the evaporation of the tear film and reducing dry eyes related to computerized syndrome.
A study with older women should reduce risk of dry eye syndrome with a high dietary intake of omega three fatty acids. I fatigue homeopathic pellets why not try homeopathy for this I found this very helpful for a lot of my patients 123 patients It's dissolved in the mouth two to three times a day. And also specific homeopathic eyedrops, for the tears are very helpful. along with many other eyedrops that are preservative free that can be good for the eyes if you're going to be working on the computer a lot. diet and nutrition I recommend a diet that promotes proper circulation to and from the eyes, which helps keeps the eyes wells lubricated and provides a central nutrients such as lutein and zeaxanthin and that are both used in the retina and the lens of the eye to help filter out the UVA and UVB light. Here are some of my dietary and nutrition recommendations.
Let's talk about the typical Western diet. refined grains to many refined sugars, processed foods, pour oil This is a diet that it's inflammatory to our bodies. This can contribute or ultimately cause chronic inflammatory disease can cause cardiovascular disease can lead to diabetes, dementia, and other eye issues. So we do not want a diet that is high in inflammation. High inflammation levels in the body are reported to be an important factor in premature death. So what do we want?
We want diets that are rich in fruits, vegetables, as willing as well as being low in refined carbohydrates, along with targeted supplementation of antioxidants to help keep one's body and eyes healthy and free of disease. What are the diet and nutritional recommendations? We all know these now we just got to do it. Eat plenty of vegetables especially goes green leafy vegetables, fruits, especially the foods that are dark in color like blueberries, grapes, grains, whole food grains. I recommend the Mediterranean diet. Go organic, and know what you're putting into your body and not hopefully putting in pesticides limit refined products, lessen the amount of sugar, especially white or refined sugar, and those refined carbohydrates.
Try stevia as a sweetener rather than sugar. It's far more concentrated so you only need a very, very small amount. Whole grains. Likewise, eat whole grains rather than refined white flour or rice. Avoid aspartame. You don't want those foods that a labeled diet.
Avoid man made fats avoid corn oil and safflower oil. Avoid totally those trans fats and hydrogenated vegetable oils, including canola oil. Limit your alcohol consumption to one glass of red wine a day. You don't have to drink one glass of red wine a day but if you do, limited to one, because alcohol can help reduce protective glutathione levels, which interfere with liver functioning, so definitely reduce your alcohol consumption or bring it down to zero. cut down on caffeine, coffee, soft drinks. Watch your intake of soft drinks, three tablespoons of sugar per one can of soft drink.
Processed foods that contain sugar sugary sodas are linked to a 23% greater risk of heart failure. And totally if you can, please Avoid MSG. monosodium glutamate, which is used as a flavor enhancer, because it is a potential retinal toxin to the eyes. Avoid fat blockers like cholesterol, which impairs the absorption of the carotenoids slowly slowed down on the fast end foods and the fried foods. Also very very bad for your general health and especially your liver. read the labels when you buy processed foods.
Avoid those artificial sweeteners, flavorings and colorings. We don't need red dye number one and number three, avoid hydrogenated and trans fatty acid containing foods which can disrupt the digestive process. Avoid hydrogenated oils or trans fats. oils like modern modern is a no no as well as saturated fat. That's what can we do juicing using a combination of four to six of the nutrients below, along with your favorite fruits and vegetables, organic preferably is a good juicing recipe for if you're working on the computer a lot to get those good nutrients into your eyes from a food based way. Ginger, leeks, garlic, parsley, cabbage, beets, carrots, and those green leafy vegetables that spinach kale, collard greens, apples, celery, grapes, those dark grapes, lemon, berries, weak grasses.
So these are all don't you don't have to do all of them. Just pick about four of your favorites but always include the green lead fees as at least 50% for your base. lifestyle, you know, we can eat everything we can do our exercise, but if we have poor lifestyle choices, again we're gonna do ourselves dammit. So, over time to mode, too much computer use can have a negative effects in us beyond the threat of damage to your retina from the blue light. Other effects include the development of farsightedness, presbyopia, nearsightedness, myopia, a stigmatism, poor eye coordination and pure my muscles, focusing disorders, such as adjusting from near to far quickly and far too near back and forth. In addition, sitting in the same position for hours and hours and hours, as studies have shown, could potentially lead to chronic neck, back, shoulder stiffness, tension headaches, which in turn might cause tm JPN so it seems like the excess computer use can lead to a lot of business for the eye doctors and chiropractors and osteopath and your massage therapists.
Yoga poses that are good for the eyes. Look at the screen and you'll see the different yoga poses. Downward Facing Dog. low lunge pose. As you see you're stretching out your back and your legs to get the circulation going in certain meridians. Fish pose my favorite pose for work on the computer because it opens up your chest area.
Breathe deep into your test area because I find that many people who work on the computer are shallow breathers. So the fish pose super important for working on the computer. recommended reading stretching by Bob Anderson you want to stretch your legs and arms and neck. This is one of great books that has specific computer stretches in there we go. It's one stretch 10 to 20 seconds or two times. Again, doing these stretches only gets to increase the circulation in your body 10 to 15 seconds and stretch to.
Again, this doesn't take long but just going to have a lot of good side effects in a positive direction for you. Stretch three, just another eight to 10 seconds on each side. Stretch for of your head 15 to 20 seconds again, getting the blood moving. shoulders go up and then down. I love it three to five seconds three times. Stretch 610 to 12 seconds in each arm and getting getting the neck nice and flexible.
Ah prayer pose. Number seven, light relaxing the shoulders 10 seconds. pose in the opposite position. 10 seconds. Again, breathing, breathing breathing as you do these stretches, whether the yoga stretches or just regular stretches, breathing and remember the linking of your head, eight to 10 seconds on each side of your body. Again, exercise stretch number 10.
Hmm, a lot of these stretches look very much like yoga stretches don't die. Ah, lower back and stretch number 11 stretch it out. 15 seconds, breathe and blink and shake out the hands eight to 10 seconds. Our hands hold a lot of attention, especially when you're working on the computer all day. So get those fingers and hands nice and shaking. Other things for a holistic solution to electromagnetic pollution are like any other muscles in the body.
Our eye exercises need frequent rest in order to perform at their highest levels. One of the key aspects for preventing eye strain is effective rest. So take breaks from the computer and perform eye exercises to alleviate eye stress. Remember that 20 2020 rule and look at our eye exercise ebook that is included with this course. Now we're going to recommend things to help prevent that blue light ambered colored lenses. These are the best color lenses for computer eyewear and sunglasses, because this particular color helps neutralize the blue light.
Over time. ultraviolet a light affects the macula and can contribute to the onset of macular degeneration and cataracts. The cornea and the lens absorb most UVB rays. So these rays may cause even more damage to your eyes than UVA rays. So you want glasses that will absorb the UVA and UVB rays. Environmental light, do not use computers, smartphones, handheld devices, televisions, without other sources of light in the room.
You don't want a dark room looking at a bright screen, because as we said earlier in the course, Dilated Peoples allow more blue light from electronic devices to reach your retina. We can I can't tell you more than enough. Use that 20 2020 role. Look away from your computer at least every 20 minutes gazing distant object at least 20 feet away or preferably even farther if you can find a window and for at least 20 seconds, and when you do this Get up, get your body moving. Don't just do it while you're sitting at the computer if you can also, take a short two minute break every 30 minutes to do the stretching and to do the eye exercises. Breathing breathing breathing, poor posture and breathing habits reduce available oxygen that in turn adds stress to your physiology.
Nose breathing allows for 20% more oxygenation than mouth Breathing as breathing through the nose accesses the lower lobes of the lungs as well as releasing nitric oxide. So you are you mattifier in the winter will also keep your eyes more comfortable by keeping more moisture in the air and making your eyes less dry. So remember breeze through your nose. Breathing, again more information because it's one of the most important things that we can do for our health. correctly aligned posture that expands the lung can also increase oxygenation by at least 20%. Reduced breathing occurs due due to hunched over postures which compresses the lungs, you know, on the computer hunching over, so walk your posture.
This will result in shallow breathing, which causes an imbalance in the oxygen and carbon dioxide ratio and reduction. The ability of oxygen to enter into your body cells. Additionally, activating the sympathetic nervous system and therefore causing stress. A hunched over posture can eventually become habitual. So when you're standing, the person maintains a slouch posture. Additionally, a hunched posture collapses the lungs, which reduces the capacity of oxygen.
It's my observation that many, many, many a high percentage of near sighted people because near sighted people tend to do a lot of close work tend to have a hunched over posture. So those lifestyle recommendations, check your medications for any side effects that might cause dry eyes need more problems than you can deal with Kente gently massaged your eyelids several times a day to stimulate the Tear glands. Try reading from paper and books, rather than rather than from your computer, cell phone, electronic devices, therefore reducing the amount of blue light that's coming your way. And as we said before, drink plenty of water in four ounce increments are non caffeinated teas throughout the day. This is something I follow as a general myself, I always every patient I see, I try to drink. Remember the mantra, breathe, blink, and take breaks.
Here are some references that you can look at that talk about all the things we've talked about in today's course. So all of the things that we mentioned, have had peer review research associated with them. So this is fact. So therefore, do these type of things to reduce your strain on them. Computer and thank you so much for giving me the opportunity to give you ideas to help protect your precious gift of sight.