This third month of the year is (a) National Nutrition Month (b) Save Your Vision Month and (c) Workplace Eye Wellness Month.
The 2010 Dietary Guidelines for Americans encourage an increased focus on fruits and vegetables and an understanding of proper portion sizes. The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) helps consumers understand how to implement these suggestions into their daily lives with “Get Your Plate in Shape,” this year’s theme of National Nutrition Month.

Launched in June 2011, USDA’s MyPlate replaced MyPyramid as the government’s primary food group symbol as an easy-to-understand visual cue to help consumers adopt healthy eating habits consistent with the 2010 Dietary Guidelines. Dividing the plate into four sections: fruits, vegetables, grains and proteins, as well as a glass representing dairy products, it shows consumers how they can incorporate the recommendations of the Dietary Guidelines into every meal. As part of this public education campaign, the Academy’s National Nutrition Month website (www.eatright.org/nnm) includes helpful tips, fun games, promotional tools and nutrition education resources, all designed to spread the message of good nutrition around the “Get Your Plate in Shape” theme.
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People who sit in front of a computer for long periods of time often encounter a variety of uncomfortable symptoms. Headaches, neck strain, backaches and wrist pain are common, but, sadly, the most prevalent symptoms of prolonged computer use-eye strain, blurred vision and dry eye-are often overlooked. In fact, eye and vision problems are the most frequently reported health care problems among computer users.

Each of the following factors play a part in computer vision syndrome.
- Screen resolution — Better resolution offers greater clarity and usually leads to improved comfort. Adjust the resolution to the highest resolution your monitor will support. If the increased screen resolution makes items too small, try increasing the font size (DPI) to compensate.
- Screen contrast — Adjust the contrast between the characters on the monitor and the background so the letters are easily read. Adjust the brightness of the monitor to an intensity that is comfortable to your eyes–not too bright and not too dim. Adjust both brightness and contrast for the best clarity.
- Screen glare and reflections — Minimize reflected glare on your monitor by using window treatments, dimmer switches on lights and glare reduction filters. Look for glare reduction filters that have received the American Optometric Association Seal of Acceptance. Proper adjustment should eliminate any reflected images from the monitor screen. To reduce glare, eliminate bright light sources from your peripheral vision and position your monitor perpendicular to windows or other bright light sources.
- Image refresh rates and flicker — A higher refresh rate for your monitor is best. The image on the screen should not flicker at all. (This is not a concern with LCDs.)
- Working distances and angles — It is important to work at a distance that is comfortable for you and where the image on the screen is clear. Having to move your head to an awkward angle to see the screen clearly suggests that your prescription may need adjustment.
- General eyeglass prescription may not be adequate — Computers are usually further and higher than a typical reading task. Glasses for most people wearing bifocals are not adjusted for this new distance or angle and therefore often are not adequate for using the computer.
- Repetitive and stressful tasks — Difficult tasks are challenging. Don’t forget to take occasional breaks and let the eyes look far away while resting.
Tips for Healthy, Comfortable Vision at the Computer
While decreasing time spent at a computer may not be an option, there are ways to maximize healthy vision for comfortable use of the computer.
- Have a regular comprehensive eye exam to ensure your eyes are healthy and that you have the correct eyeglass or contact lens prescription (if necessary). Be certain to tell your optometrist about the computer work you do.
- Wear glasses that are specifically designed to function comfortably at the computer. The lenses you wear for day-to-day activities may not be the best for working at the computer. Rest the eyes
- Blink forcefully
- Use a humidifier
- Instill artificial tears
After you have had a comprehensive eye examination, there are a number of things that you can do to arrange and use the elements of your workstation to eliminate or minimize discomfort.
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Eye injuries in the workplace are common. According to Prevent Blindness America, more than 2,000 people injure their eyes at work each day.
OSHA’s eye and face protection standard (1910.133) states, “the employer shall ensure that each affected employee uses appropriate eye or face protection when exposed to eye or face hazards from flying particles, molten metal, liquid chemicals, acids or caustic liquids, chemical gases or vapors, or potentially injurious light radiation.”
Whether on the job or working on projects around the house, remember to wear proper safety glasses, goggles or face shields. Follow employer guidelines or the safety instructions provided with the equipment, materials or tools you are using.
In addition:
- Make sure you have properly fitted protection. For example, if your safety glasses slip, or are crooked or too tight, adjust them.
- Keep your protective equipment clean to improve visibility. Wash it regularly with mild soap and water or eyeglass cleaner. Polish with a soft cloth or tissue.
- Use anti-dust and anti-fog sprays to help prevent buildup on your safety glasses.
- Store your protective equipment carefully to avoid damage when not in use. Any damage to lenses or shields can lessen the impact-resistance and result in inadequate protection.