Marka aad gaadho 40 jir, jidhkaagu waa uu maray oo waxa ku dhacaya xaddi go'an iyo jeexjeexan. Markaa, waxay kaa dhigaysaa mid aad uga sii nugul khatar kasta oo shaqo. Haddii aad xirfad u leedahay kombuyuutarrada, waxaa laga yaabaa inaad rabto inaad ogaato dhibaatooyinka suurtagalka ah ee ka dhalan kara iyo waxaad samayn karto si aad uga hortagto dhacdooyinkooda.

Arrimaha caafimaadka^(Health) isticmaalayaasha kombuyuutarku waa inay ogaadaan

Waa kuwan shan ka mid ah dhibaatooyinka ugu caansan, kuwaas oo laga yaabo in isticmaaluhu PC-ga la kulmo:

1) Cadaadiska Indhaha^{(1) Eye Strain)}

Sababta: In^(Cause:) aad si joogto ah u fiirsato muraayadda muraayadda iyo qoraalka ku dul qoran saacado, maalinba maalinta ka dambaysa, waxay culays saartaa indhaha. Muruqa isha iyo muruqa isha ayaa isku meel ku xidhnaan doona muddo dheer ka dibna, way xanaaqaan. Ka dib way daciifaan oo ma awoodaan inay qabtaan foosha iyo nasashada ilaa xadka loo baahan yahay, taas oo loo baahan yahay in lagu hagaajiyo muraayadda indhaha si loo eego shay meel fog ama fog. Aragtida sidaas ayey u daciifaysaa.

Calaamadaha^(Symptoms) : Madax-xanuun, xanuun indhaha, waraabinta indhaha.

Daawo:^(Remedy:) Muraayadaha.

Kahortagga:^{(Prevention:)}

• Ka ilaali masaafo laba cagood ah
• Qaado nasasho badan oo diiradda saar shay fog. Tani waxay ka sii deyn doontaa muraayadaha indhaha iyo murqaha meelaha ay ku xiran yihiin, waxayna ka ilaalin doontaa cadaadiska.
• Cudbiga^(Keep) ku qooyay caano cayriin (aan la karkarin) indhaha korkooda ka hor intaadan seexan habeenkii. Xoogaa tuujin si aad uga hortagto in ay soo daadan. Ha noqdeen habeen. Samee tan ugu yaraan hal mar todobaadkii
• Saar calaacashaada ilaa ay ka dareemaan diirimaad oo dhig indhaha ilaa diirimaadka laga dareemo indhaha korkooda. Indhaha^(Rotate) u rog si tartiib tartiib ah dhowr jeer ka dibna si la mid ah u leexo saacadda ka soo horjeeda. Ku celi 2 ilaa 3 jeer maalintii. Tani waxay jimicsan doontaa murqaha isha waxayna xoojin doontaa iyaga.
• Si joogto ah u qaado fiitamiinada A iyo C adigoo isticmaalaya ilaha dabiiciga ah sida miraha iyo khudaarta, hilibka iyo kalluunka.
• Isticmaal^(Use) muraayadaha indhaha ee madoobayn ee ilaaliya si aad indhahaaga uga ilaaliso dhaldhalaalka kormeeraha
• Naftaada ku qas in aad dabciso indhahaaga adigoo isticmaalaya Indhuhu Nasso .

2) Spondylosis afka ilmo-galeenka iyo Spondylosis Lumbar^{(2) Cervical Spondylosis and Lumbar Spondylosis)}

Sababta:^(Cause:)Inkasta oo laga yaabo inaad ka warqabto in booska saxda ah uu muhiim yahay, waxaad u egtahay inaad tan illowday markaad hor fadhiisanayso kombiyuutarka saacado badan, maalin kasta. Qoortaada kuma qabsanaysid booskaas dhexdhexaadka ah mana fadhiisanaysid si qumman, taas oo ka dhalatay, waxaad u badan tahay inaad u beddesho meel aad u raaxaysato oo ah foorarsi ama dib u laabasho. Muruqyada qoorta iyo dhabarka ayaa markaa lagu hayaa booskan aan loo baahnayn, muddo dheer, maalin kasta. Way cidhiidhi galaan oo dabadeed way daciifaan muddo ka dib. Natiijo ahaan, ma awoodaan inay qabtaan shaqadooda si ay u qabtaan laf dhabarta (lafaha laf dhabarta) oo qumman sida ay tahay. Laf-dhabarta gaarka ah ayaa simbiriirixday, bannaanka u dhexeeya labada laf dhabarta ee ku xigana waa la dhimay. Cadaadis ayaa saaran saxanka laf-dhabarta ee u dhexeeya labada laf dhabarta. Waxay bilaabataa inay sii xumaato waqti ka dib, neerfayaasha ka soo baxaya booska inter-vertebral ayaa ku cadaadinaya lafdhabarta oo siibtay. Calaamadaha ayaa soo muuqda tanina waxay noqon kartaa naafo haddaan lagu maarayn waqtigii loogu talagalay.

Astaamaha: ^(Symptoms:) Spondylosis afka ilmo-galeenka^{(Cervical Spondylosis)} -  Xanuun^(Pain) qoorta iyo garbaha, madax- xanuun^(Headache) , kabuubyo^(Tingling) iyo kabuubyo hal ama labada gacmood, Adayga^(Stiffness) murqaha qoorta iyo garabka. Spondylosis Lumbar^{(Lumbar Spondylosis)} -  Xanuunka dhabarka hooseeya, Tingling ^{(Low Back)},^(Tingling) iyo kabuubyo^(Numbness) mid ama labada lugood ee hoose ,^(Limbs) awood la'aanta in la foorarsado oo istaago ama fadhiisto wakhti dheer xanuunka dartiis. Marxalado horumaray, waxaa jira biin toogashada fiiqan oo ku taal addinka hoose.

Daawo:^(Remedy:) Dhakhtarkaagu waxa laga yaabaa inuu kugula taliyo inaad nasato ilaa uu xanuunka ka baaba'ayo. Tan waxa ku xigi kara habka nolosha oo dhan ee qoorta ama dhabarka xoojinta. Booska saxda ah wuxuu noqon doonaa mid qasab ah waxaana laga yaabaa inuu kugula taliyo inaad xirato suunka sacral lumbo markaad fadhido goobta shaqada si ay kaaga ilaaliso inaad ku siibto booskaas khaldan. Xaaladaha hore u maray, jiididdu waxay noqotaa lama huraan iyo suunka ilmagaleenka ama suunka sacral lumbo (sida xaaladdu tahay) waa in la xidho mar walba. Xaaladaha daran, faragelinta qaliinka ayaa noqonaysa lama huraan. Eeg sida loo hor fadhiisto kombayutarka hortiisa. ^{(how to sit in front of the computer.)}

Ka-hortagga:^{(Prevention: )} Ka ilaali kormeeraha heerka isha, Joogtaynta saxda ah ee qoorta iyo dhabarka, jimicsi maalinle ah, gaar ahaan si aad u ilaaliso muruqyada dhabarka iyo qoorta. Jimicsiga yoga ayaa noqon doona mid aad waxtar u leh.

3) Carpal Tunnel Syndrome:

Sababta:^(Cause:) Maareynta joogtada ah ee jiirka iyo garaacista joogtada ah ee kumbuyuutarka awgeed, xuubka carpal ee curcurku wuu bararaa oo bararayaa. Natiijo ahaan, waxay ku cadaadineysaa dareemaha dhexdhexaadka ah ee ka hooseeya iyada oo loo marayo tunnel carpal, kaas oo ay sameeyeen lafaha carpal ee saddexda dhinac iyo ligament carpal oo dhinac ah.

Calaamadaha:^(Symptoms:) Xanuun, qallafsanaan, xanuun iyo dareen gubasho oo ka yimaada cududda hore, calaacasha iyo farta, xiirid, kabuubyo iyo luminta xoogga gacanta ay saameysay. Xanuunka waxaa laga yaabaa in loo gudbiyo garabka.

Daawaynta:^(Remedy:) Sida ugu fiican in aad uga tagto dhakhtarkaaga sababtoo ah waxaa jiri kara sababo kale oo hoose, (sida rheumatoid arthritis-ka, buurnaanta, uurka, menopause, iyo xanuunada endocrinal sida Acromegaly iyo hypothyroidism), kuwaas oo u baahan kara daaweyn.

Ka-hortagga:^{(Prevention:)} Mawqifku waa inuu noqdaa sida gacmaha hore iyo curcurkuba waa inay barbar socdaan bowdada. Jiirka si fudud u qabo oo baro inaad ku qalqaaliso labada gacmood si aad uga hortagto cadaadiska hal gacan. caado u yeelo inaad gacanta kale aad u isticmaasho si aad u maamusho jiirka, qaado nasasho badan - xitaa haddii ay yihiin 2 daqiiqo oo keliya! Workrave hubaal waa ku caawin karaa! U tag halkan  images & some more details on Carpal Tunnel Syndrome !

4) Cadaadis maskaxeed:^{(4) Mental stress:)}

Sababta:^{(Cause: )} Tani waxay ku dhacdaa saacadaha dheer iyo saacadaha dheeraadka ah ee ka hortimaadda kombiyuutarka si loo gaaro yoolalka iyo dhiirigelinta. Cadaadiskan shaqo ayaa ka dhashay, maalin kasta shaqada waxaa ka jira xiisad aad u weyn, oo ay weheliso kalinimo. Dadka qaba heerka ugu hooseeya ee walbahaarka, xiisaddan waxay isla markiiba isku beddeshaa Cadaadis^(Stress) iyo Cadaadiska^(Stress) wakhtiga dheeraadka ah wuxuu isu beddelaa niyad-jab.

Daawaynta iyo Kahortagga:^{(Remedy and Prevention:)} Isku day in aad ku wada dhaqanto shaqada wakhtiga nasashada oo la hadal asxaabta iyo qoyska. Isku day inaad noloshaada bulsho u ilaaliso sidii hore. Haddii loo baahdo, qaado caawimo xirfadle ah haddii aad dareento in diiqadu kugu cunayso.

5) Dheefshiidka iyo miisaanka oo kordha:^{(5) Indigestion and weight gain:)}

Sababta:^(Cause:) Tani waa natiijada dhaqdhaqaaq la'aanta jirka oo ay ugu wacan tahay saacadaha dheer ee shaqada. Dumarka, da'dan, waxaa jira sabab dheeraad ah oo ah menopause.

Ka-hortagga:^{(Prevention:)} Waa in la raacaa cunto nafaqo leh oo dufanku ku yar yahay. 30 daqiiqo oo jimicsi ah maalin kasta si mindhicirkaaga firfircooni uga dhigo oo loo gubo kalooriyooyinkaaga.

Marka aad gaarto 50-nada, saddex-meelood laba meel ayaa yeelan doona aragga, maqalka, Scoliosis  ama daciifnimada daciifnimada kuwaas oo saameyn doona isticmaalka kombuyuutarkeena.

Hagahan ^(Guide)Microsoft ayaa laga yaabaa inay xiiseeyaan in ka badan 50 qof^{(Over 50 crowd)} !

Hagaha Xisaabinta Caafimaadka leh ee^{(Healthy Computing Guide)} Microsoft waxaa^(Microsoft) loogu talagalay inuu kaa caawiyo inaad noqoto mid raaxo badan oo wax soo saar leh markaad isticmaaleyso kumbuyuutarkaaga. Waxa kale oo laga yaabaa inay kaa caawiso inaad hoos u dhigto khatartaada inaad la kulanto dhaawacyo xanuun iyo naafo ah ama xanuuno lagu sifeeyay Digniinta Caafimaadka ee^{(Health Warning)} soo socota .

Markaad isticmaalayso kombuyuutar, sida hawlo badan, waxaa laga yaabaa inaad la kulanto raaxo la'aan marmar gacmahaaga, gacmahaaga, garbaha, qoorta, ama qaybaha kale ee jidhkaaga. Si kastaba ha noqotee, haddii aad la kulanto calaamado sida raaxo-darro joogto ah ama soo noqnoqonaysa, xanuun, garaaca, xanuun, dareemid, kabuubyo, dareen gubasho, ama qallafsanaan, ha iska indho tirin calamadahan digniinta^{(DO NOT IGNORE THESE WARNING SIGNS)} ah. SI DEG DEG AH U ARAG XIRFAD CAAFIMAAD OO AQOONSAN , xitaa haddii calaamaduhu ay dhacaan marka aanad ka shaqaynayn kombayutarkaga . ^{(PROMPTLY SEE A QUALIFIED HEALTH PROFESSIONAL)}Calaamadaha kuwan oo kale ah waxaa lala xiriirin karaa xanuun badan oo mararka qaarkood si joogto ah u naafeeya dhaawacyo ama khalkhal ku yimaada dareemayaasha, murqaha, seedaha, ama qaybaha kale ee jirka. Xanuunadan muruqyada ( MSDs ) waxaa ka mid ah carpal tunnel syndrome, tendonitis, tenosynovitis, iyo xaalado kale.

Tusaale ahaan, si loo yareeyo cadaadiska isha, isku day kuwa soo socda:^{(For example, to minimize eye strain, try the following:)}

• Meesha^(Position) kormeerahaaga oo ku saabsan cudud dhererkeeda meel kaaga fog marka aad si raaxo leh u fadhiisato hortiisa.

• Ka fogow^(Avoid) dhaldhalaalka adiga oo muraayadahaaga ka fogaynaya ilaha iftiinka ee soo saara dhaldhalaalka, ama isticmaal indhoolayaasha daaqadaha si aad u xakamayso heerarka iftiinka.

• Xusuusnow^(Remember) inaad nadiifiso shaashaddaada. Haddii aad xidhato muraayadaha, sidoo kale nadiifi.
• Hagaji^(Adjust) iftiinka kormeerahaaga iyo isbarbardhigga.
• Hagaajin cabbirrada^(Adjust) hore ee shaashadda si daawashada kuugu fududaato, haddii barnaamijka kombuyuutarku leeyahay habkan.

Weli ma 40? ^{(Not yet 40?)}Hagaag, tani adigana adiga ayay qusaysaa! Ku dar hab-dhaqan^(Inculcate) wanaagsan iyo caadooyin xisaabeed caafimaad qaba laga bilaabo maanta lafteeda maxaa yeelay kuwani waxay mustaqbalka aad u fogaan doonaan. Ka dib oo dhan, adiguna waxaad noqon doontaa 40 maalin, waad ogtahay!

Boostada martida^{(Guest Post)} ee  Dr. Sanjiv Khanse ee akhristayaasha TWC

Health problems, an over 40 computer user, should be aware of

By the time you are 40 yеars of аge, your body has undergone and is undergoіng a fair amount of wear and tear. So, it makeѕ you that much more vulnerable to any occupational hazard. If you haνe a career in computers, you might want to know what possible problems could crop up and what you could do to prevent their occurrence.

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

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