当你 40 岁时，你的身体已经并且正在经历相当多的磨损。因此，它使您更容易受到任何职业危害的影响。如果您从事计算机行业，您可能想知道可能会出现哪些问题，以及您可以采取哪些措施来防止这些问题的发生。
(Health)计算机用户应注意的健康问题
以下是 PC 用户可能面临的五个最常见问题：
1) 眼睛疲劳(1) Eye Strain)
原因：(Cause:)连续数小时盯着显示器眩光和上面的字迹，日复一日，使眼睛疲劳。眼球晶状体和眼部肌肉长时间保持在同一位置，从而变得紧张。它们随后变弱，无法进行所需程度的收缩和放松，这是调整眼睛晶状体以观察近距离或远距离物体所必需的。视力因此受损。
症状(Symptoms)：头痛、眼痛、流泪。
解决方法：(Remedy:)眼镜。
预防：(Prevention:)
- 将显示器保持在两英尺的距离
- 经常休息并专注于远处的物体。这将使眼睛晶状体和肌肉从锁定位置释放，并防止劳损。
- (Keep)晚上睡觉前，将棉花浸泡在生（未煮沸的）牛奶中敷在眼睛上。稍微挤压它们以防止滴落。让他们过夜。每周至少这样做一次
- 揉搓你的手掌，直到它们感到温暖，然后将它们放在眼睛上，直到眼睛感觉到温暖。逐渐顺时针旋转(Rotate)眼睛几次，然后同样逆时针旋转。每天重复 2 到 3 次。这将锻炼眼部肌肉并加强它们。
- 通过水果和蔬菜、肉类和鱼类等天然来源定期服用维生素 A 和 C。
- 使用(Use)保护性有色眼镜保护您的眼睛免受显示器眩光的伤害
- 使用Eyes Relax强迫自己放松眼睛。
2）颈椎病和腰椎病(2) Cervical Spondylosis and Lumbar Spondylosis)
原因：(Cause:)尽管您可能知道正确的姿势很重要，但是当您每天坐在电脑前几个小时时，您往往会忘记这一点。您不会将脖子保持在中立位置，也不会坐直，因此，您往往会转向更舒适的无精打采或向后倾斜的位置。颈部和背部的肌肉每天都长时间保持在这个不需要的位置。随着时间的推移，它们会变得紧张并随后减弱。结果，他们无法发挥应有的保持椎骨（脊柱骨）直立的功能。特定的椎骨滑倒并且两个相邻椎骨之间的空间减小。存在于两个椎骨之间的椎间盘上存在压力。随着时间的推移，它开始被侵蚀，从椎间隙出来的神经被滑落的椎骨压迫。出现症状，如果不及时处理，这可能会导致严重后果。
症状：(Symptoms:) 颈椎病(Cervical Spondylosis)—— 颈部和肩部疼痛(Pain)，头痛(Headache)，一只或两只手刺痛和麻木，颈部和肩部肌肉(Tingling)僵硬(Stiffness)。腰椎病(Lumbar Spondylosis)—— 下肢(Limbs)一侧或双侧腰痛、刺痛和麻木，因(Low Back)疼痛而(Tingling)无法长时间(Numbness)弯曲和站立或坐着。在晚期阶段，下肢有一个锋利的射击针。
补救措施：(Remedy:)您的医生可能会建议您休息直到疼痛消失。随后可以进行终身的颈部或背部强化方案。正确的姿势将成为强制性的，他可能会建议您在工作时佩戴腰骶带，以防止您滑入不正确的姿势。在晚期病例中，牵引变得必要，并且必须始终佩戴颈托或腰骶带（视情况而定）。在严重的情况下，手术干预变得必要。看看如何坐在电脑前。(how to sit in front of the computer.)
预防：(Prevention: )保持显示器与视线水平，保持颈部和背部的正确姿势，每天锻炼，特别是保持背部和颈部肌肉强壮。瑜伽练习会很有帮助。
3) 腕管综合症：(3) Carpal Tunnel Syndrome:)
原因：(Cause:)由于不断地操作鼠标和不断地敲击键盘，手腕的腕韧带发炎和水肿。结果，它通过腕管压迫通过其下方的正中神经，腕管由三侧腕骨和一侧腕韧带形成。
症状：(Symptoms:)前臂、手掌和手指疼痛、僵硬、酸痛和烧灼感，受影响的手有刺痛、麻木和无力感。疼痛可能会涉及到肩部。
补救措施：(Remedy:)最好将其留给您的医生，因为可能有其他潜在原因（如类风湿性关节炎、肥胖、怀孕、更年期和内分泌疾病，如肢端肥大症(Acromegaly)和甲状腺机能减退），这可能需要治疗。
预防：(Prevention:)姿势应使前臂和手腕与大腿平行。轻握鼠标，学会用双手操作，防止一只手受压。养成用另一只手握鼠标的习惯，经常休息——即使只有 2 分钟！Workrave绝对可以帮助您！转到此处查看 有关images & some more details on Carpal Tunnel Syndrome !的图像和更多详细信息！
4) 精神压力：(4) Mental stress:)
原因：(Cause: )发生这种情况是由于长时间在电脑前加班以实现这些目标和激励措施。由于这种工作压力，每天工作的压力都很大，加上孤独感。在压力阈值低的人中，这种紧张很快就会发展成压力(Stress)，而压力(Stress)加班会发展成抑郁。
补救措施和预防：(Remedy and Prevention:)尝试在休息时间在工作中社交，并与朋友和家人交谈。尽量保持你的社交生活和以前一样。如果需要，如果您觉得压力正在侵蚀您，请寻求专业帮助。
5) 消化不良和体重增加：(5) Indigestion and weight gain:)
原因：(Cause:)这是由于长时间工作而导致身体不活动的结果。在这个年龄段的女性中，还有一个更年期的原因。
预防：(Prevention:)必须坚持低脂肪、高纤维的营养饮食。每天锻炼 30 分钟，以保持肠道活跃并燃烧卡路里。
到 50 岁时，三分之二的人会出现视力、听力、脊柱侧弯 或灵活性障碍，这些障碍会影响我们对计算机的使用。
来自Microsoft的本指南可能会让(Guide)50 多位人群(Over 50 crowd)感兴趣！
Microsoft的此健康计算指南(Healthy Computing Guide)旨在帮助您在使用计算机时更加舒适和高效。它还可以帮助您降低遭受以下健康警告(Health Warning)中描述的疼痛和致残伤害或疾病的风险。
在使用计算机时，与许多活动一样，您的手、手臂、肩膀、颈部或身体其他部位可能会偶尔感到不适。但是，如果您出现持续或反复出现的不适、疼痛、悸动、疼痛、刺痛、麻木、烧灼感或僵硬等症状，请不要忽视这些警告标志(DO NOT IGNORE THESE WARNING SIGNS)。即使您不在计算机前工作时出现症状，也应立即咨询合格的健康专家。(PROMPTLY SEE A QUALIFIED HEALTH PROFESSIONAL)此类症状可能与神经、肌肉、肌腱或身体其他部位的疼痛或永久性损伤或疾病有关。这些肌肉骨骼疾病 ( MSD(MSDs) ) 包括腕管综合征、肌腱炎、腱鞘炎和其他疾病。
例如，要尽量减少眼睛疲劳，请尝试以下操作：(For example, to minimize eye strain, try the following:)
- 当您舒适地坐在显示器前面时，将显示器放置(Position)在离您一臂远的位置。
- (Avoid)将显示器远离产生眩光的光源，或使用百叶窗来控制光线水平，从而避免眩光。
- 记得(Remember)清洁屏幕。如果您戴眼镜，也要清洁它们。
- 调整(Adjust)显示器的亮度和对比度。
- 如果您的计算机程序具有此功能，请调整(Adjust)屏幕正面尺寸以使您的观看更加舒适。
还没到40？(Not yet 40?)好吧，这也与您有关！从今天开始灌输(Inculcate)良好的姿势和健康的计算习惯，因为这些在未来会有很长的路要走。毕竟，你也有一天会满 40 岁，你知道的！
(Guest Post)Sanjiv Khanse 博士(Dr. Sanjiv Khanse)为TWC读者撰写的 客座文章
Health problems, an over 40 computer user, should be aware of
By the time you are 40 years of age, your body has undergone and is undergoing a fair amount of wear and tear. So, it makeѕ you that much more vulnerаble to any occupational hazard. If you have a career in computerѕ, you might want to know what possible problems could crop up and what you could do to prevent their ocсurrenсe.
Health issues computer users should be aware of
Here are five of the most common problems, which a PC user may face:
1) Eye Strain
Cause: Staring at the monitor glare and the writing on it continuously for hours, day in day out, puts a strain on the eyes. The eye lens and the eye muscles stay locked in the same position for a long time and thereby, get strained. They subsequently weaken and are unable to perform the contraction and relaxation to the required extent, which is needed to adjust the eye lens in order to view an object at a close distance or faraway. The vision thus gets impaired.
Symptoms: Headache, pain in the eyes, watering of the eyes.
Remedy: Glasses.
Prevention:
- Keep the monitor at a distance of two feet
- Take frequent breaks and focus on an object far away. This will release the eye lens and muscles from their locked positions, and prevent strain.
- Keep cotton soaked in raw (unboiled) milk over the eyes before going to bed at night. Squeeze them a bit to prevent dripping. Let them be overnight. Do this at least once a week
- Rub your palms till they feel warm and place them over the eyes till the warmth is felt over the eyes. Rotate eyes gradually clockwise a couple of times and then similarly anticlockwise. Repeat 2 to 3 times a day. This will exercise the eye muscles and strengthen them.
- Take Vitamins A and C regularly through natural sources like fruits and vegetables, meat and fish.
- Use protective tinted eye glasses to protect your eyes from the monitor glare
- Force yourself to relax your eyes using Eyes Relax.
2) Cervical Spondylosis and Lumbar Spondylosis
Cause: Although you might be aware that proper posture is important, you tend to forget this when you are sitting in front of the computer for hours, every day. You do not hold your neck in that neutral position and you do not sit upright, as a result of which, you tend to shift into a more comfortable position of slouching or leaning back. The muscles of the neck and back then are held in this unwanted position, over long periods, every day. They get strained and subsequently weaken over time. As a result, they are not able to perform their function of holding the vertebrae (bones of the vertebral column) upright as they should. A particular vertebra slips and the space between the two adjacent vertebrae is reduced. There is pressure on the inter-vertebral disc which is present between two vertebrae. It starts getting eroded over time and the nerves coming out through the inter-vertebral space get pressed by the vertebra which has slipped. Symptoms appear and this can be crippling if not managed on time.
Symptoms: Cervical Spondylosis – Pain in neck and shoulder/s, Headache, Tingling and numbness in one or both hands, Stiffness of neck and shoulder muscles. Lumbar Spondylosis – Low Back pain, Tingling, and Numbness in one or both the Lower Limbs, inability to bend and stand or sit for a long time due to pain. In advanced stages, there is a sharp shooting pin in the lower limb/s.
Remedy: Your Physician may advise you to rest till the pain disappears. This could be followed by a lifelong regimen of neck or back strengthening. Proper posture will become mandatory and he may advise you to wear the lumbo sacral belt while sitting at your work station to prevent you from slipping into that improper posture. In advanced cases, traction becomes necessary and a cervical collar or a lumbo sacral belt (as the case maybe) has to be worn at all times. In severe cases, surgical intervention becomes necessary. See how to sit in front of the computer.
Prevention: Keep the monitor at eye level, Maintain a proper posture of the neck and the back, exercise daily, especially to keep the back and neck muscles strong. Yoga exercises will be very helpful.
3) Carpal Tunnel Syndrome:
Cause: Due to the constant handling of the mouse and due to the constant hammering on the keyboard, the carpal ligament of the wrist gets inflamed and edematous. As a result, it presses on the median nerve passing below it through the carpal tunnel, which is formed by carpal bones on three sides and the carpal ligament on one side.
Symptoms: Pain, stiffness, soreness and a burning sensation in the forearm, palm and the finger, tingling, numbness and loss of strength in the affected hand. Pain may be referred to the shoulder.
Remedy: Best to leave it to your physician as there may be other underlying causes, (such as rheumatoid arthritis, obesity, pregnancy, menopause, and endocrinal disorders like Acromegaly and hypothyroidism ), which may require treatment.
Prevention: The posture should be such that the forearms and wrists should be parallel to the thighs. Hold the mouse lightly and learn to operate it with both hands to prevent pressure on one hand. make a habit of using the other hand too for handling the mouse, take frequent breaks – even if they are for 2 minutes only! Workrave may definitely help you! Go here for images & some more details on Carpal Tunnel Syndrome !
4) Mental stress:
Cause: This happens due to long hours and overtime in front of the computer to achieve those targets and incentives. As a result of this work pressure, there is tremendous tension at work every day, coupled with a sense of loneliness. In people with low-stress threshold, this tension soon develops into Stress and Stress overtime develops into depression.
Remedy and Prevention: Try to socialize at work during breaks and talk to friends and family. Try to keep your social life as it was before. If required, take professional help if you feel the stress is eating into you.
5) Indigestion and weight gain:
Cause: This is the result of physical inactivity due to long hours at work. In ladies, at this age, there is an additional cause of menopause.
Prevention: A low-fat, high-fiber nutritious diet must be adhered to. 30 minutes of exercise daily to keep your bowels active and to burn your calories.
By the time you reach the 50’s, two-thirds will have vision, hearing, Scoliosis or dexterity impairments that will impact our computer use.
This Guide from Microsoft may interest the Over 50 crowd!
This Healthy Computing Guide from Microsoft is designed to help you be more comfortable and productive while using your computer. It may also help you reduce your risk of experiencing painful and disabling injuries or disorders described in the following Health Warning.
When using a computer, as with many activities, you may experience occasional discomfort in your hands, arms, shoulders, neck, or other parts of your body. However, if you experience symptoms such as persistent or recurring discomfort, pain, throbbing, aching, tingling, numbness, burning sensation, or stiffness, DO NOT IGNORE THESE WARNING SIGNS. PROMPTLY SEE A QUALIFIED HEALTH PROFESSIONAL, even if symptoms occur when you are not working at your computer. Symptoms like these can be associated with painful and sometimes permanently disabling injuries or disorders of the nerves, muscles, tendons, or other parts of the body. These musculoskeletal disorders (MSDs) include carpal tunnel syndrome, tendonitis, tenosynovitis, and other conditions.
For example, to minimize eye strain, try the following:
- Position your monitor about an arm’s length away from you when seated comfortably in front of it.
- Avoid glare by placing your monitor away from light sources that produce glare, or use window blinds to control light levels.
- Remember to clean your screen. If you wear glasses, clean them also.
- Adjust your monitor’s brightness and contrast.
- Adjust onscreen front sizes to make viewing more comfortable for you, if your computer program has this feature.
Not yet 40? Well, this concerns you too! Inculcate good posture and healthy computing habits from today itself as these will go a long way in the future. After all, you too will be turning 40 some day, you know!
Guest Post by Dr. Sanjiv Khanse for TWC readers
