Isticmaalka joogtada ah ee wax kasta waxay u horseedi doontaa dhibaatooyin. Kombuyuutarku waxba kama duwana, waxaana lagu doodi karaa in dadku waqti badan ku qaataan iyaga oo ay ku jiraan taleefannada casriga ah, marka loo eego wax kasta oo aan samayno. Malaha hurdo mooyee. Tani waxay keeni kartaa, ama ka sii dari kartaa, xaalado caafimaad oo halis ah.

Waxaan marka hore eegi doonaa arrimaha caafimaadka ee ka dhalan kara ama uga sii dari kara isticmaalka kombayutarka, ugu dambeyntiina waxaan eegi doonaa waxaad sameyn karto si arrimahan aysan u dhicin. Ama ugu yaraan yaree iyaga.

Madax xanuunka madax xanuunka

Waxaa jira madax xanuun ka dibna waxaa jira madax-xanuun. Daawashada xad dhaafka ah ee shaashadda waxay wax ka tari kartaa darnaanta iyo inta jeer ee labadaba. Indhahaagu waa dhabanno maskaxeed oo leh cidhifyada u bannaan adduunka. Markaa wax kasta oo aad ku samayso indhahaaga waxay si toos ah u saameeyaan maskaxdaada.

Daawashada iftiinka ifaya waxay ku xidhan tahay inay keento cadaadis, taasoo keenta xanuun, iyo ugu dambeyntii madax xanuun. Dadka mar horeba u nugul madax xanuunka dhanjafka, wakhtiga shaashadda ee xad-dhaafka ah ayaa ka dhigi kara kuwo soo noqnoqda oo ka sii dara. Sida Scott Tousley uu ku qoray maqaalkiisa, " Tartada 60-labaad ee lagu joojinayo madax-xanuunnada shaashadaha kumbuyuutarka habeenkii^{(The 60-Second Trick to Stop Headaches From Computer Screens at Night)} " noocaan oo kale ah, "… waxay ku dhacdaa 50% ilaa 90% shaqaalaha kombiyuutarka."

Vertigo

Inaad yara wareerto waxay u egtahay mid qosol leh, laakiin vertigo waa arrin halis ah. Bal qiyaas^(Imagine) in aad dareemayso in aad dhici doonto mar kasta. Mararka qaarkoodna waad sameyneysaa. Vertigo waxay si dhow ula xiriirtaa dhanjafka^{(Vertigo is closely related to migraines)} . Markaa haddii wakhtiga shaashadda ee xad-dhaafka ah uu keeni karo dhanjaf, hubaal waxay kicin kartaa ama ka sii dari kartaa vertigo.

Shaashad kasta oo kombuyuutar ah waxay leedahay flicker. Guud ahaan^(Generally) ma aqoonsana, laakiin taasi macnaheedu maaha inaadan arkin. Wali waxay ka diiwaan gashan tahay maskaxdaada. Libaaxyada joogtada ah waxay sidoo kale keeni kartaa ama adkeyn kartaa vertigo.

Macular Degeneration

Bal qiyaas in wax kasta oo aad eegto uu dhexda ka jiro goob madow ama madaw. Taasi waa waxa uu sameeyo macular degeneration. Tani waxay ku dhici kartaa kaliya gabowga waxayna saamaysaa dad ka badan marka loo eego indhaha indhaha iyo glaucoma. Laakin Tamarta Sare ee Muuqata-Iftiinka^{(High Energy Visible-light)} (HEV) ayaa door ka ciyaara.

Sida in la eego qorraxda waa fikrad xun. Waxa kale oo aad maqashay HEV oo loo yaqaan 'light blue'. Dabcan, shaashadaha kombuyuutarku waa isha HEV , inta badan in ka yar laba cagood indhahaaga.

Xeerbeegtida ayaa wali u muuqata mid tan ka baxsan, in kastoo. Dhakhtarka^(Doctor) indhaha , Marc Grossman , OD , ^(LAc)LAc^(Optometry) . waxa uu yidhi, " HEV waa arrin khatar ah oo la og yahay in ay keento cillad maskaxeed^{(HEV is a known risk factor in causing macular degeneration)} ."

Stephen Rose , oo ka tirsan Hay'adda La-dagaallanka Indho-la'aanta^{(Foundation Fighting Blindness)} , ayaa yidhi, " Ma jirto caddayn ah in fadhiga kombuyuutarku uu wax saameyn ah ku yeelanayo horumarinta da'da da'da ee la xidhiidha macular degeneration ama dhibaatooyinka kale ee indhaha. ^{(There is no evidence that sitting at a computer screen has any effect on the development of age-related macular degeneration or any other retinal problems.)}Si kastaba ha ahaatee, maxaad fursad u qaadanaysaa?

Niyad-jab iyo Walaac

Isticmaalka badan ee kumbuyuutarku ma keeno niyad-jab iyo walaac laakiin waxay ka sii dari kartaa sababo badan. Waxaan ognahay in jimicsi, nafaqo wanaagsan, hawo nadiif ah iyo qorraxdu ay yihiin caawiye awood leh oo wax ka qabta niyad-jabka iyo walaaca.

In qol mugdi ah la fadhiisto, fiirsashada muraayadda iyo cunista cuntooyinka qashinka ah ayaa ka soo horjeeda. Taasina waa waxa ay dad badani sameeyaan maalin kasta, hadday tahay ciyaar ama ha la socdaan waxa adduunka intiisa kale samaynayo adiga oo aanad waxba qaban.

Ku dar^(Add) madax-xanuunnada, madax-xanuunnada, vertigo iyo arrimaha kale ee caafimaadka ee suurtagalka ah iyo niyad-jabka iyo walaaca ayaa kaliya ka sii dari kara. Intaa waxaa dheer waxyaalaha aad aragto oo aad maqashid saameyn ayay kugu yeelanayaan. Waxaad arkaysaa waxay dadka adduunku rabaan inaad aragto. Waxaad arkaysaa waqtiyada gaagaaban ee ay ugu fican yihiin. Kadib waxaad eegtaa hareerahaaga waxaadna dareemaysaa inaadan wax cabirin. Isbarbardhiggu^(Comparison) waa tuugga farxadda, waaba maahmaahdii.

Dhanka kale, waxaa jira ciyaaraha fiidyaha ee loogu talagalay in lagu caawiyo dadka qaba niyad-jabka iyo walaaca^{(video games designed to help people with depression and anxiety)} . Sidaa darteed, sida qalab kasta oo kale, kombuyuutarrada waxaa loo isticmaali karaa in lagu xalliyo dhibaatooyinka ama, haddii si xun loo isticmaalo, run ahaantii wax burburiya.

Tics, suuxdin^(Epilepsy) , iyo Tourette Syndrome

Tiknoolajiyada iyo suuxdintu maaha xaalado ay keenaan kombuyuutarrada, laakiin way ka sii dari karaan iyaga. Tics inta badan waxay la xiriirtaa Tourette's Syndrome , sidaas darteed haddii isticmaalka kombuyuutarka ee xad-dhaafka ah uu kicin karo tics waxay sidoo kale si xun u saameyn kartaa dadka la nool xanuunka Tourette's Syndrome .

Waxa kale oo la og yahay in nalalka liliggu ay kicin karaan suuxdin. Shaashada kombuyuutarku^(Computer) si joogto ah ayay u lilqaysaa. Waa qayb ka mid ah sida ay u shaqeeyaan.

Maqaal laga soo xigtay Waalidiinta Tourette Syndrome^{(Tourette Syndrome Parents)} , talobixintooda ugu sareysa si ay u caawiyaan yaraynta calaamadaha Tourette waa wakhti yar oo shaashad ah. Way fududahay.

Carpal Tunnel Syndrome

Sida magacaba ka muuqata, waxa gacantaada ku jira tunnel. Tunnelkaas wuxuu ku socdaa neerfaha dhexe. Haddii ay wax dhacaan si ay u soo koobaan tunnelka, waxay saameynaysaa dareemaha dhexe ee xanuunka, kabuubyada, iyo dhibaatooyinka dhaqdhaqaaqa gacanta iyo cududda. Tani waxay keeni kartaa dhaawac joogto ah iyo luminta shaqada gacanta.

Habka badideenna u isticmaalno kombuyuutarku waxay abuuri karaan xaaladaha ugu habboon ee caabuqa agagaarka tunnel-ka carpal. Cayilka ayaa sidoo kale kordhin kara suurtagalnimada cudurka tunnel tunnel syndrome. Waxaa jirta firfircooni la'aanta ka timid kumbiyuutarka oo maalintii oo dhan soo galayay si uu u ciyaaro mar kale.

Qoor iyo Dhabar xanuun joogto ah

Waxaan ka hadalnay in naloogu foorarsado madax-xanuun hor leh. Ugaadhsigu wuxuu u horseedi karaa qaab-xumo iyo dhibaatooyin badan oo qoorta iyo dhabarka ah.

Isticmaalka talefoonka casriga ah ayaa sidoo kale wax ku kordhinaya tan. Halkii telefoonka kor loogu qaadi lahaa ilaa heerka indhaha, dadku way ku foorarsadaan oo eegaan taleefanka inta ay ku hayaan meel dhexda ah. Taas sii wad oo waxaad u ekaan doontaa calaamad su'aal, oo aad la kulanto xanuun joogto ah.

Kahortagga iyo suurtagalka ah daawaynta^(Prevention)

Aad bay u caddahay waxa cabbirka ka-hortagga sare yahay, miyaanay ahayn? Isticmaal^(Use) kombuyuutar iyo taleefannada casriga ah in ka yar.

Arrimaha la xidhiidha shaashadda, isku day inaad hoos u dhigto dhalaalka si aad u dhigto heerarka dhalaalka adduunka kugu xeeran. Hoos u dhigista farqiga u dhexeeya shaashaddaada iyo agagaarkaaga waxay si weyn u yarayn kartaa cadaadiska indhaha. Waxa kale oo ay yaraynaysaa xoojinta HEV ama iftiinka buluuga ah ee aad la kulantay. Tixgeli isticmaalka app si uu kaaga caawiyo dhimista iftiinka buluuga ah sidoo kale, ama calib r cunay kormeerahaaga^{(ate your monitor)} .

vertigo, madax-xanuun, iyo suuxdin, isku day inaad beddesho heerka soo kicinta ee kormeerahaaga^{(changing the refresh rate on your monitor)} . Inta badan waxay ku xiran tahay 60Hz, taas oo sidoo kale ah isla inta jeer ee nalalka fluorescent isticmaalaan. Markaa haddii aad ka shaqaynayso kombuyuutar qol ku yaal oo nalka fluorescent leh, taasi waa laba-jibbaar. U hel kormeerahaaga soo noqnoqoshada kala duwan waana inay ku caawisaa.

Tunnel-ka carpal iyo arrimaha kale ee murqaha iyo unugyada jilicsan, hel goobtaada shaqada, ama goobta dagaalka, oo loo dejiyay inay kuu keento dhaawaca ugu soo noqnoqda ee ugu yar ( RSI ). U fiirso helitaanka kiiboodhka ergonomic ama jiirka toosan si aad u yarayso culayska curcurka^{(vertical mouse to relieve wrist strain)} . Oo weliba kac oo dhaqaaq.

Hadday taasi ka dhigan tahay inaad 5 daqiiqo nasasho ka qaadato xafiiska saacad kasta si aad u kacdo oo aad u socoto, ka dibna taas samee. Samee xoogaa fidsan Haddii ay la macno tahay in aad jadwal u samayso ciyaartaada si aanad u nuugin ciyaarta 24 saacadood oo toos ah, samee taas. Haddii ay la macno tahay in aad geliso telefoonkaaga aamusnaanta iyo jeebka markaad madaxa kor u qaadayso oo aad eegayso aduunka, samee taas.

7 Health Issues Caused by Computers and How to Prevent Them

Constant usе оf anything іs going to lead to problems. Computers are no different, and it could be argued that humans spend more time on them, іncluding smartphones, than anything else we do. Except mаybe sleeрing. This can caυѕe, or make worse, some serious medical conditiоns.

We’re going to first look at the health issues that can be caused or exacerbated by computer use, and at the end we’ll look at what you can do to keep these things from happening. Or at least minimize them.

Migraines and Headaches

There are headaches and then there are migraine headaches. Excessive staring at a screen can contribute to the severity and frequency of both. Your eyes are literally brain stalks that have the ends exposed to the world. So everything you do with your eyes directly affects your brain.

Staring at a bright light is bound to cause strain, leading to pain, and eventually a headache. For people who are already prone to migraines, excessive screen time can make them more frequent and worse. As Scott Tousley writes in his article, “The 60-Second Trick to Stop Headaches From Computer Screens at Night” this kind of strain, “…occurs in 50% to 90% of computer workers.”

Vertigo

Being a little dizzy sounds funny, but vertigo is a serious issue. Imagine feeling like you’re going to fall over all the time. And sometimes you do. Vertigo is closely related to migraines. So if excessive screen time can cause migraines, it can certainly trigger or worsen vertigo.

Every computer screen has a flicker. Generally you don’t recognize it, but that does not mean you don’t see it. It still registers on your brain. That constant flickering can also cause or complicate vertigo.

Macular Degeneration

Imagine that there’s a darkened or blacked-out circle in the middle of everything you look at. That’s what macular degeneration does. This can happen just through aging and it affects more people than cataracts and glaucoma. But High Energy Visible-light (HEV) plays a factor.

Like how staring at the sun is a bad idea. You’ve also heard HEV called ‘blue light’. Of course, computer screens are a source of HEV, often less than two feet from your eyes.

The jury still seems to be out on this, though. Doctor of Optometry, Marc Grossman, OD, LAc. says, “HEV is a known risk factor in causing macular degeneration.”, so he seems to be saying it could happen.

Stephen Rose, of the Foundation Fighting Blindness, says, “There is no evidence that sitting at a computer screen has any effect on the development of age-related macular degeneration or any other retinal problems.” Either way, why take the chance?

Depression and Anxiety

Excessive computer use doesn’t cause depression and anxiety but it can make it worse for many reasons. We know that exercise, good nutrition, fresh air and sunshine are powerful aides in dealing with depression and anxiety.

Sitting in a dark room, staring at a screen and eating junk food is the exact opposite of that. And that’s what a lot of people do every day, whether it’s gaming or just keeping up with what the rest of the world is doing while you do nothing.

Add to that the headaches, migraines, vertigo and other potential health issues and the depression and anxiety can only get worse. Plus the things that you see and hear will affect you. You’re seeing what people in the world want you to see. You’re seeing the brief moments where they are at their best. Then you look around you and feel like you’re not measuring up. Comparison is the thief of joy, as the saying goes.

On the other hand, there are video games designed to help people with depression and anxiety. So, like any other tool, computers can be used to fix problems or, if misused, really destroy things.

Tics, Epilepsy, and Tourette Syndrome

Tics and epilepsy aren’t conditions that are caused by computers, but they can be exacerbated by them. Tics are often related to Tourette’s Syndrome, so if excessive computer use can trigger tics it can also negatively affect people living with Tourette’s Syndrome.

It’s also common knowledge that flickering lights can trigger epileptic seizures. Computer screens flicker constantly. It’s a part of how they work.

In an article from the Tourette Syndrome Parents, their top recommendation to help reduce the symptoms of Tourette’s is less screen time. It’s that simple.

Carpal Tunnel Syndrome

As the name suggests, there’s a tunnel in your wrist. Through that tunnel travels the median nerve. If anything should happen to narrow the tunnel, it impinges on the median nerve causing pain, numbness, and mobility problems in the hand and arm. This could result in permanent damage and loss of function in the hand.

The way most of us use computers can create the ideal conditions for inflammation around the carpal tunnel. Obesity can also increase the likelihood of carpal tunnel syndrome. There’s that inactivity from being on a computer all day coming in to play again.

Chronic Neck and Back Pain

We talked about being hunched over causing headaches before. That hunching can lead to poor posture and a host of neck and back pain problems.

Smartphone use also contributes to this. Instead of lifting the phone up to eye level, people hunch over and look at the phone as they hold it somewhere around their waist. Keep that up and you’re going to look like a question mark, plus be in constant pain.

The Prevention and Possibly the Cure

It’s painfully obvious what the top preventative measure is, isn’t it? Use computers and smartphones less.

For screen-related issues, try lowering the brightness to match the brightness levels of the world around you. A reduction in the contrast between your screen and your surroundings can reduce eye strain dramatically. It also reduces the intensity of HEV or blue light that you’re exposed to. Consider using an app to help reduce blue light too, or calibrate your monitor.

For vertigo, flicker headaches, and epilepsy, try changing the refresh rate on your monitor. Most default to 60Hz, which is also the same frequency that fluorescent bulbs use. So if you’re working on a computer in a room with fluorescent lighting, that’s a double whammy. Get your monitor on a different frequency and it should help.

For carpal tunnel and other muscle and soft tissue issues, get your workstation, or battle station, set up to cause you the least repetitive strain injury (RSI) damage. Look at getting an ergonomic keyboard or vertical mouse to relieve wrist strain. And also get up and move.

If that means taking a 5 minute break at the office every hour to get up and walk around, then do that. Do some stretches. If it means scheduling your gaming so that you don’t get sucked into playing for 24 hours straight, do that. If it means putting your phone on silent and in your pocket while you lift your head and look at the world, do that.

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