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Nutrition and Eye Health
Listed below are a few of the more essential vitamins and minerals that benefit the quality of vision and overall eye health.
- Vitamin A is an essential antioxidant that influences the prevention of night blindness, hinders the formation of cataracts, and helps lower the
risk or slow down the progression of age-related macular degeneration. A deficiency of vitamin A in the diet, if left unrecognized and untreated,
could lead to dryness in the eyes, corneal ulcers, and swollen eye lids. In fact, vitamin A deficiency is the leading cause of preventable blindness
in children, especially in developing countries. A few common sources of vitamin A are liver, pumpkins, carrots, broccoli, sweet potatoes, spinach,
kale, winter squash, tomatoes, apricots, red bell pepper, and cantaloupe.
- Vitamin E plays a role in reducing the risk of developing advanced stages of age-related macular degeneration and could also play a role in
preventing cataracts. Significant levels of vitamin E can be found in sunflower seeds, almonds, hazelnuts, peanuts, spinach, broccoli, kiwi, and mango.
- Another important nutrient to consider is vitamin C, commonly referred to as ascorbic acid. Studies suggest that a high level of this vitamin
can reduce elevated pressure in individuals with glaucoma, can slow age related macular degeneration and can lower your risk of cataracts.
The following is a small sampling of foods that are good sources of vitamin C: sweet red bell and green bell peppers, kale, broccoli, cauliflower,
strawberries, oranges, cantaloupe, cabbage, tomatoes, raspberries, celery, and spinach.
- A preventative measure in reducing the risk of contracting certain eye diseases, particularly age-related macular degeneration and cataracts, is to include a healthy source of vitamin B in your daily diet. Individually, the eight vitamins are referred as vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin),
vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B12 (cobolamin), and folic acid. Collectively, often appearing in supplement form, they are
referred as vitamin B complex.
Various studies concerning vitamin B nutrition have yielded positive results on overall eye health. For instance, taking a vitamin B6 and vitamin B12 supplement could play a part in reducing the risk of age-related macular degeneration. Furthermore, vitamin B2 or riboflavin, aids in the prevention and treatment of
cataract development and helps strengthen the cornea repressing the onset of the eye disorder, keratoconus.
Because vitamin B is a water-soluble vitamin that cannot be stored in the body, it is essential to replace your vitamin B levels on a daily basis
either through the use of dietary supplements or through the consumption of food sources. These sources include eggs, fresh vegetables, whole cereals, dairy products, sunflower seeds, and meat and meat products such as tuna, liver, and turkey.
- Minerals, which help the body metabolize vitamins, have a tremendous impact on the health of your eyes. Zinc is one such essential mineral.
Zinc increases the effectiveness of vitamin A influencing the release and transportation of vitamin A from the liver to the eye tissue.
Aiding in the protection of cells and blood vessels, zinc is needed to support the health of the macula and the retina to reduce visual loss due
to macular degeneration. Zinc is best absorbed by the body when taken in from animal sources such as red meat, pork, fish, and shellfish with oysters providing
the highest amounts. Additionally, zinc is present in eggs and in dairy foods such as milk, cheese, yogurt, or even ice cream.
- Copper, which binds with zinc and should be supplemented together, is an essential dietary element that can act as an antioxidant removing damaging free radicals and may reduce or even help prevent some of the severe damage done to cell structures. Copper has many health benefits including improving eye health and helping reduce the development of advanced age-related macular degeneration. Copper cannot be produced within the body and needs to be ingested from external sources. Copper is usually present in multivitamins, however, the best way to enjoy the health benefits of copper is to get an adequate amount through your diet. The best dietary sources of copper are liver, shellfish, poultry, whole grain cereals, nuts, legumes, and chocolate.
- Selenium, another vital mineral, helps the body absorb the antioxidant vitamin E. The combined effect of selenium and vitamin E plays a key role
in the prevention of cataracts. Selenium can be found in Brazil nuts, cod, tuna, chicken, turkey, noodles, eggs, and cottage cheese.
- Two additional antioxidants that play an important part of protecting and strengthening the eyes are lutein and zeaxanthin, also known as carotenoids.
Carotenoids, the pigmented substance giving plants their red, orange, or yellow color, are powerful antioxidants that interact and protect the cells of the body
from the damaging effects of free radicals. Because lutein and zeaxanthin are naturally present in the macula of the human retina, it has a direct effect
on eye health by reducing the risk of developing cataracts and age-related macular degeneration.
These two very abundant carotenoids are plentiful in corn, tangerines, oranges, mangos, eggs, and dark, green leafy vegetables such as kale, collard greens, broccoli, and spinach.
- Omega-3 fatty acids are polyunsaturated fatty acids that are essential nutrients for maintaining the health of your heart, eyes, and brain. One type is ALA which stands for alpha-linolenic acid. The other two types, eicosapentaenoic acid and docosahexaenoic acid, otherwise known as EPA/DHA, have been publicly recognized by the Food and Drug Administration as being an essential part of a healthy diet to maintain normal function of the brain and eyes. EPA and DHA each play a very important role in providing healthy vision by offering a decreased risk in eye diseases including macular degeneration and dry eye syndrome.
Our bodies cannot manufacture Omega-3 fats; therefore, we need to be sure to get adequate amounts from supplementation or from consuming foods rich in polyunsaturated fats.
The fatty acid EPA/DHA is found in flat seeds such as walnuts and flaxseed; fatty fish such as tuna, salmon, sardines, mackerel, and trout; and other cold water fish such as cod, halibut, and herring.
If you do not consume fish or other foods rich in omega-3 fatty acids, it is highly recommended that you consider taking a supplement to reach your target amount. Consult with your local pharmacist or health care provider to identify and discuss the omega-3 supplement that is right for you.
The third omega-3 fat, ALA, is important to your health because your body is able to convert it to EPA and DHA in limited amounts. So, if you eat a significant amount of dark green leafy vegetables such as Brussels sprouts, kale, and spinach; flat seeds such as pumpkin seeds, raw walnuts, and freshly ground flax seeds; and healthy oils including soybean oil and canola oil, your body should be able to produce enough EPA and DHA from ALA for you to be able to experience health benefits.
To ensure an adequate intake of these nutrients critical to improving the overall health and well being of our eyes, you might want to consider
taking a high quality multivitamin and mineral supplement. Because the key to vitamin and mineral intake is to stay in balance, visiting with your
health care provider or dietitian to discuss your individual dietary supplement requirements just might be the best approach.
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Fun in the Sun Eye Safety
Sun exposure, overtime, can certainly have an adverse effect on your eye health causing damage to proteins in the eye's lens resulting in cataract
formation. Another equally damaging effect of repeated sun exposure is the increased risk of AMD or age-related macular degeneration.
To protect your eyes from the damaging effects of the sun's harmful ultraviolet rays, wear 100% UVA/UVB-blocking glasses year-around, even on cloudy days.
Fashionable shades that claim to block harmful UV rays may not ensure full coverage. Again, choose sunglasses that will filter 100% of UVA and UVB rays.
The glasses should be appropriately labeled as such, however, if you are unsure if your eyes are well protected from sun damage, please see your eye care professional.
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Indoor Tanning and Eye Protection
The basic purpose of wearing tanning bed goggles when using a tanning bed is to ensure that the eyes and eyelids have full protection from the harmful
UVA and UVB rays emitted from tanning bed lamps. The naturally thin eyelids only protect the eyes against about 25% of the UV rays from a tanning bed,
therefore, simply shutting the eyes will certainly not provide enough protection. Another common fallacy is the adequate protection received from
draping a towel over the face while using the tanning bed. That most certainly is not true. The towel only filters the UV rays, it does not block them.
Without use of goggles for indoor tanning, you risk burns to the cornea and can develop serious problems such as cataracts and macular degeneration.
The most serious of all the problems associated with not wearing tanning goggles is the development of skin cancer around the eyes and on the fragile eyelids.
Taking a few simple precautions will help safeguard your eyes if you should chose to tan indoors.
- Wear properly fitting tanning goggles at all times while using the tanning bed!
- Wear only FDA-approved tanning goggles regulated specifically for indoor tanning bed use - there is no substitute. Because the intensity of tanning bed
lights is much greater than natural sunlight, wearing traditional sunglasses will not fully protect your eyes.
- Only wear your own pair of tanning goggles to ensure that you do not contract germs that cause problems such as the highly contagious conjunctivitis, also known as pinkeye.
- Be sure to clean your tanning goggles frequently to protect your eyes against the accumulation of bacteria from sweat, eye makeup deposits, and other debris.
- If you are a contact wearer, you might want to consider removing your contacts before using the tanning bed. The dry heat from the tanning bed and
the circulating air from fan use may lead to dry, red, irritated eyes.
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Fit Exercise into Your Life for Healthy Body, Healthy Eyes
Most of us know that eating right and exercising lowers our risk of illnesses such as heart disease, diabetes and numerous other health problems associated with obesity. What should come as no surprise is the importance of living a healthy lifestyle and how it is directly related to maintaining all of your body's organs, including your eyes.
Even though research is still in its preliminary stages, evidence shows that those with an active lifestyle have better eye health and are less likely to develop an
eye disease later in life than those that lead a sedentary lifestyle. The reason for this is a simple one. Increasing your heart rate through vigorous
aerobic exercise causes more blood to be adequately pumped through all parts of the body, including the eyes. This process actually stimulates the eyes
promoting better eye health and improving your vision.
Numerous studies have indicated that aerobic exercise benefits eye health by:
- Reducing the onset of cataract formation
- Providing a new approach in the prevention of age-related macular degeneration
- Effectively and easily reducing the eye pressure in glaucoma patients
- Preventing diabetes by maintaining a healthy weight and keeping blood sugar levels under control
Guidelines suggest aiming for a minimum of 30 minutes of aerobic exercise or performing a low-intensity form of exercise such as walking for at least 45 minutes
five days a week, if not daily.
Are you already physically active? Great! Then you are reaping all of the fabulous benefits exercise provides.
If not, fitting exercise into your daily routine to improve your overall health and well-being is as simple as
finding activities that you enjoy doing.
For motivating ways to stay active and ideas on how to stay committed to your exercise program and your weight loss journey, visit
SparkPeople.com. This website not only offers an abundance of nutrition and exercise resources, but also includes motivational blogs and even chat rooms. This free online diet and healthy living community is a network of personal trainers, medical experts as well as nutritionists available to you at any time to help you live a healthier life and reach your goals.
The bottom line is exercise strengthens not only your body, but also your eyes. So once again, exercise is the defender in taking the title for benefiting your
overall health and well being.
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Awareness of Smoking Risks - A Real Eye-Opener
There are many needless risks people take with their vision, smoking being one of them. Research indicates that smoking does in fact
pose an increased risk of vision threatening diseases and have adverse effects on overall eye health.
In comparison to nonsmokers, smokers are more prone to:
- Develop worsening symptoms of diabetic retinopathy common in diabetic patients.
- Develop complications of an eye disorder called thyroid eye disease present in those suffering from Grave's disease.
- Develop optic neuropathy. This eye disease occurs because of the reduced blood flow to the eyes resulting in an unexpected, painless vision loss.
The greatest risk here is the possibility of irreversible blindness.
- Develop the most common eye disease linked to smoking - age related macular degeneration. AMD, which distorts and causes loss of
central vision, is the leading cause of blindness in people over the age of 50.
- Develop an increased risk in experiencing long-term effects of cataracts, glaucoma, and dry eye syndrome.
How does smoking damage the eyes? These eye conditions, in general, are caused by the damage done to the blood vessels that supply the eyes
depriving them of the much needed oxygen and blood supply that is essential for nourishment.
Do you or a loved one need help kicking the habit? Visit Smoke Free
to help find the tools you need to do just that.
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Contact Lens Safety
- For healthy contact lens wear, keep your case clean by rinsing it in contact solution weekly and replace it at least every 3 months.
- When not in use, rinse your case thoroughly with clean water to flush out the used solution. Let air dry with lids off in an enclosed
cabinet until you are ready to store your contacts again.
- Refrain from over-wearing or sleeping with your contact lenses inserted. Wearing your lenses for a period longer than recommended increases your risk of eye irritation, infection, or corneal abrasion. If you accidentally sleep with your contact lenses in, you may have symptoms of irritation, sensitivity, and dryness upon waking. If this does occur, simply lubricating your eyes and rewetting the contacts with saline solution or eye drops will ease the contact removal process and will moisturize the eyes for added comfort.
- Never reuse lens solution and avoid using non-sterile water such as tap water to rinse your lenses. Practicing this habit may cause serious eye
infections because of the possibility of the presence of microorganisms in the liquids. Likewise, rinsing your lenses in saliva poses the same
unhealthy risks. Avoid this by storing a convenient trial size bottle of solution in your glove compartment, desk drawer, locker, or purse.
- Most importantly, do not ignore symptoms and the discomfort of eye irritation that could very easily be a sign of an infection. Some common
symptoms include itching, burning, unusual redness, blurred vision, pain, excess discharge, or unusual sensitivity to light. If you experience
any of these symptoms, remove your contacts immediately and sustain from wearing them until you see your eye care professional.
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For the Ladies
Misusing eye cosmetics can promote harmful bacteria growth increasing your risk of experiencing negative side effects. To avoid uncomfortable allergies, dry eyes, injuries, or infections, it is very important to follow a few simple steps to keep your eyes healthy.
- Cosmetics, by law, are not required to have an expiration date. Experts vary in their opinions about cosmetic's shelf life and its effectiveness to fight bacteria; however, guidelines suggest changing them out every three to four months - six months at the latest. Keep in mind from the moment you
open a product, it becomes vulnerable to contamination from airborne bacteria, multiplying after each use diminishing its shelf life. A good rule of thumb?
When in doubt, throw it out!
- To reduce the risk of cross contamination, do not share your cosmetics with anybody. Bacterial or viral infections, such as pink eye, are a common occurrence among those that share the same mascara or eyeliner products.
- Because cosmetic tools are a breeding ground for bacteria and germs, wash your application brushes frequently using mild soap and warm water.
- Use common sense when it comes to dried-up makeup. Never use saliva to moisten cosmetics. The bacteria that are present in your mouth will inevitably
be introduced to an otherwise decontaminated cosmetic. Likewise, do not use water to thin cosmetics. The addition of water could also harbor fungus and bacteria growths by weakening any preservatives present to protect the product.
- Proper storage of cosmetics to avoid moisture and humidity is essential to your eye health. The best way to prevent this is to store cosmetics at a temperature
less than 85 degrees Fahrenheit and avoid prolong storage of makeup in the bathroom. Because of hot showers, hot baths, extreme temperature changes and high humidity, the bathroom does not provide a cool and dry environment for makeup storage - a necessity in preserving its quality. Instead, store your makeup in something portable such as a cosmetic cooler, a makeup case, a decorative cake tin, a tool box, or even a tackle box.
To further illustrate why this is bad practice is the same reason as to why you should not keep your toothbrush exposed in the bathroom. Studies have shown that every
time the toilet is flushed, bacteria are released into the air and settles on surfaces throughout the bathroom. Who wants this in their mouth, let alone on their makeup and brushes?
- If you do contract an eye infection, avoid wearing makeup until the eye is completely healed or as directed by your eye care professional. If your eye
infection was viral or bacterial related, throw away your old makeup and replace with new to prevent reinfection.
- Whether you wear soft or hard contact lenses, makeup application and removal are equally important. Under normal circumstances, you should insert soft contact lenses before applying makeup while hard contact lenses should be inserted after. However, because of the likelihood of debris entering the eye, eye makeup removal should occur after the contact lenses are removed. This is customary for both soft and hard contact lens wearers.
Choosing to wear the highly luminous metallic shades of eye shadow could pose a problem for contact wearers. They are made with silica, an abrasive mineral. If a piece should get underneath your contact lens, it is like getting sand in your eyes, causing irritation and increasing the risk of a painful corneal abrasion.
When highlighting one of your greatest assets, your eyes, follow these few precautionary measures to help keep them healthy and beautiful!
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Protective Eyewear for Home, Work, or Play
Thousands of eye injuries happen each day at home, school, work, and play. With the use of adequate eye protection, many of these accidents,
ranging from mild irritation to the tragic permanent loss of vision could easily be avoided.
Preventing eye injuries at home could be as simple as slipping on a pair of safety glasses, safety goggles, or some other type of eye guard.
For maximum protection, wear ANSI-approved eyewear when completing repair projects or undertaking hazardous activities that could easily result in
an unnecessary eye injury. The protective eyewear, made of lightweight polycarbonate for comfort, can be purchased from your local hardware store or building supply store. The lens or frame will clearly be marked "ANSI Z87.1", indicating that the pair meets the American National Standards Institute (ANSI) Z87.1 safety standard.
OSHA, the Occupational Safety and Health Administration, requires employers to establish guidelines ensuring the safety of the employees in the
work environment, including eye safety and eye protection. To avoid eye injuries in the workplace, effective eye protection must be provided
in the event employees are subject to hazards and irritants. With proper training and education required by all employees, eye safety should
be easily maintained keeping on-the-job eye injury incidences minimal. Advise with your supervisor overseeing safety standards within the company
to determine if your job safety requires the use of eye protection.
Protecting Your Eyes During Recreational and Sports Related Activities
The American Society of Testing & Materials (ASTM Standard F803) has established specific requirements for the recommendation of eye protectors
while participating in selected sports. While purchasing protective eyewear for your sports-oriented family members, referring to the conclusive
standards established by the ASTM will help determine the best possible protection for each individual. Visit
the sports vision section of the American Optometric Association's website for more information.
Keep in mind, effective eye gear does not include your trendy, conventional frames and lenses, your fashionable sunglasses, or even
your safety glasses intended for industrial use. The characteristics of this type of eyewear do not include the unique strength
necessary to protect against injuries resulting from direct impacts, a common risk when participating in most sports.
Furthermore, because proper fit is essential, athletes will need to purchase eye protection tailored to protecting his eyes depending
upon the specific sport he is competing in.
To learn more about the most appropriate type of eye protection required for optimal safety for you and your family,
visit with the school's athletic department, your eye care professional, or the local sporting goods store.
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Keeping an Eye on Your Baby's Vision Development
To be able to differentiate between two key terms may help you recognize the milestones in your infant's vision development.
Eyesight is the "physical" ability to see and observe objects and sizes at various distances.
On the other hand, vision refers to a number of "mental" processes involved in the perception and understanding of what we see.
Knowing this will give you an understanding of the critical role you play in your infant's early vision development
and the importance of participating in as much positive visual interaction with your infant as possible.
Because vision is actually a learned skill that can be taught through proper stimuli, there are several activities you can
engage in with your infant to help his eyesight develop:
- At birth, your baby will be limited to seeing distances of eight to fifteen inches away and will be limited to distinguishing between black, white, and gray colors.
However, your newborn can differentiate between light and dark, detect movement, and observe shapes. Stimulate your baby's brain growth and
vision development by playing baby games with him. One way to help your baby learn to focus is by playing peek-a-boo or hold a brightly colored
object, such as a rattle, in front of his face, moving the object slowly from left to right encouraging visual coordination.
- For the next one to three months, continue to introduce patterns, textures and colors. Reading books to him full of bright, vibrant colors, preferably
reds, oranges, blues, and greens, is perfect for him to begin distinguishing similar color tones.
- By three to four months of age, your baby should begin to develop depth perception. With both the coordination skills and motor development necessary
for reaching and grabbing, you can begin challenging his understanding of depth perception. To help him, give him plenty of opportunities to reach for
things with different textures by placing easy-to-grasp objects in front of him.
- By the age of six months, sight becomes a baby's most dominant sense and he should have about 20/20 vision, and have a fully developed sense of
clarity and depth perception. He will begin recognizing differences in patterns as well as differences in colors, including bold and pastel variations.
Diopsys Inc., a developer of vision testing systems, is helping raise awareness of potential vision problems in children
through the use of an online physician-reviewed quiz. This interactive quiz, intended for parents and guardians, consists of a series of
multiple-choice questions directed toward the observation of your child's behavior.
Please note, this quiz is for informational purposes only and should not be treated as a diagnosis. If you suspect the possibility of a
visual problem in your child, it is strongly suggested that you seek the advice of a physician to address your concerns and to determine any underlying
conditions that may exist.
Visit Online Child Vision Assessment
to review this helpful quiz.
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Computer Use and Stress-Busting Secrets for Your Eyes
After prolong use of the computer, it is not uncommon to experience eyestrain, headaches, dry eyes, and other symptoms that cause stress on
the visual system. You can reduce or even avoid the discomfort of these symptoms by following a few precautionary measures.
- First, observe your workstation conditions paying close attention to the following ergonomic recommendations for computer monitor placement. Most
importantly, computer workstations should be strategically placed in a room that allows you to face into an open space beyond the computer
screen. This will give you the opportunity to be able to focus on objects at a distance to periodically rest the eyes. Equally important
is the location of the monitor. While in the seated position, place the monitor directly in front of you approximately an arm's length away.
Monitors should be placed so that the top of the screen is at eye level and at a distance of 18 to 24 inches from the face to reduce stress
on the eyes and neck.
- Use of a newer flat-panel screen monitor, as opposed to the older CRT monitors, with a high quality glare filter will ensure optimal computing comfort.
Anti-glare screens are available in many sizes including screen magnification for LCD and the traditional CRT monitors. Eliminating glare and distracting screen
reflections will ease visual stress symptoms.
- Poor lighting conditions from bright overhead lighting and glare from windows could have a direct effect on your viewing comfort causing undesirable eye
strain. In an attempt to compensate for poor lighting conditions, your eyes continually focus on the material aiming to correct the problem. This directly affects
the muscle of the eye and will inevitably lead to eye strain. To combat this problem, reposition your desk so that you are not in front of a
window or if you must, install blinds or shades to control the excessive natural brightness.
- For an overall stress buster, take visual and mental breaks. To relieve the eye muscle of the strain involved from working close-up,
take frequent breaks every 15 to 20 minutes by looking away into the distance for two to three minutes. After every hour or two, physically
remove yourself from the workstation, walk a little, and stretch the arms, neck and shoulders.
- Finally, to counteract dry, tired eyes, rest your eyes by closing them for a few minutes, consciously blink more frequently, or even use
lubricating eye drops for continual comfort.
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Eye Strain and Reading in Dim Light
While you were growing up, how many times did your mother warn you that reading in the dark will damage your eyes?
Well, it is time to put this little mom-ism to rest. You will not damage your eyes by continuing with your bedtime reading habits. In fact, incorporating reading into your bedtime rituals is certainly a great way to unwind and make certain you are engaging in reading activities on a daily basis. Just ensure adequate lighting to prevent any unnecessary eyestrain.
Unraveling of this myth resulted from a particular study published by the British Medical Journal in December of 2007. Researchers at Children's Health Services Research at Indiana University School of Medicine in Indianapolis generated a list of seven common medical myths that were selected for review. One of the myths studied was on vision and dim light. After extensive research, the researchers did not reveal any evidence that reading in low light will cause permanent damage to your eyes by changing their health, their structure, or their ability to function.
The eye's ability to process light is a very complex process. However, in layman's terms, it is quite simple. The pupil, which is actually an opening in the center of the eye, regulates the amount of light entering the eye by expanding or contracting depending on the brightness or dimness of light. The pupil's ability to change its size is due to the fact that it is connected to the iris, which is the pigmented circular band of muscles. In response to dim light, the muscles of the iris relax causing the pupil to expand to allow your eye to collect as much light as possible. On the other hand, if the light is intense, the pupil responds by contracting to limit the amount of light entering the eye.
If you attempt to read in a poorly lit room, your eyes have to work harder to not only adjust to the decrease in visual acuity but also adjust to the lack of adequate lighting.
Overtime, your eye muscles could become tired you could possibly experience temporary eye strain. You may notice symptoms such as decreased clearness in vision, dry, achy eyes, and possibly even a headache. However, these temporary negative effects can be relieved by getting a good night's rest.
So go ahead and curl up under the covers with a good book before getting some shut-eye. However, if you plan on reading for an extended period of time, you will want to illuminate your area well either by placing a table lamp nearby or strategically placing a floor lamp at your bedside. Keep in mind that the best way to read is to have your light source shining directly on your reading material, not coming from behind which can easily cause a glare. Also, be sure to blink frequently, keep reading material the recommended twelve inches away, and take frequent breaks from reading every 15 to 20 minutes by focusing on something in the distant. Following these few simple steps will ensure optimal bedtime reading pleasure.
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Disclaimer
The information provided within this Web site is for general information purposes only. The intent of the author is not to provide medical advice or
to address individual visual problems or situations. The articles written here should not be used as a substitute for professional care, diagnosis,
or treatment and should not be relied on to make conclusions about your own medical conditions or needs. If you question the opinions expressed or
implied from the author, please consult with your eye care professional.
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