{"id":9004111223101606,"date":"2016-08-12T22:44:58","date_gmt":"2016-08-12T22:44:58","guid":{"rendered":"https:\/\/staging.healthcoachinstitute.com\/?p=1196"},"modified":"2022-03-04T18:38:32","modified_gmt":"2022-03-04T18:38:32","slug":"6-habit-changing-tips-to-heart-your-eyes","status":"publish","type":"post","link":"https:\/\/www.healthcoachinstitute.com\/articles\/6-habit-changing-tips-to-heart-your-eyes\/","title":{"rendered":"6 Habit Changing Tips To *Heart* Your Eyes"},"content":{"rendered":"<p>To keep our bodies functioning at their best, we tone, stretch and strengthen our muscles through a variety of physical exercises. Plus, we have all kinds of daily habits in place (tooth brushing, eating healthy, drinking water, cleansing breaths, face washing, body moisturizing etc) to keep our various body parts healthy.<\/p>\n<p>Yet we so often neglect the one body part that allows us to do all these things in the first place\u2014our eyes. They need some loving! Especially in today\u2019s modern world where many of us are staring at screens for much of our days.<\/p>\n<p>As a Health Coach you\u2019ll also be spending quite a bit of time in front of your screen be it a desktop, laptop, tablet, smartphone\u2014emailing clients, updating your website, researching health stuff, engaging with your peers on social media and reading HCI\u2019s awesome blog etc.<\/p>\n<p>Too much screen-time can cause dry, gritty eyes and sometimes\u00a0burning or stinging eyes, blurred vision, headaches, and back and neck pain.<br \/>\nThere\u2019s actually a name for this\u2014Computer Vision Syndrome (CVS)\u2014which is where you\u2019ll want to head to grab eye drops but before you do, check out this list of habit changing tips so you\u2019re not just reaching for that \u2018band aid\u2019.<\/p>\n<p>So much of what we teach at HCI is around habit change. And when it comes to taking care of your eyes\u2014especially in our modern world where much of our work depends on screen time\u2014it\u2019s all about changing old habits and implementing new ones.<\/p>\n<p>So we\u2019ve compiled 6 tips to help you change your habits around computer eye \u201chygiene\u201d so your eyes can feel moist like fresh seaweed and not dry like a two-day old gluten-rich bagel.<\/p>\n<h5>But before you ream them,\u00a0make sure you have these 3 basic things in place first or your new healthy habits won\u2019t work as well.<\/h5>\n<ul>\n<li><b>Go for quality screens<\/b><\/li>\n<\/ul>\n<p>If your computer is so old that the screen looks green and the letters are so faded and fuzzy you have to squint to make them out, it\u2019s time to get a new computer. Think of it as an investment in your eye health.<\/p>\n<p>Make sure your screen is not too dull and not too bright. At\u00a0both extremes your eyes have to work harder to make up for the difference in light. So try to create the right balance of brightness and dimness for your eyes.<\/p>\n<p>Also, older computers (even a few years old) often have too little contrast or too much glare, which can strain your eyes. The higher the resolution of the screen, the clearer, crisper and sharper the text, which is way better for your eyes.<\/p>\n<p>(The newer Apple computers have what they call Retina Display, which means the monitors have an extremely high resolution and pixel density making it so easy on your eyes, you\u2019ll forget you\u2019re looking at a screen, it\u2019s that comfortable.)<\/p>\n<ul>\n<li><b>Get great lighting<\/b><\/li>\n<\/ul>\n<p>When using a computer, make sure you have good lighting especially if there isn\u2019t much natural light. Too much natural light can also cause glare so find a balance.<\/p>\n<p>Working in a room with fluorescent lighting is the worst for your eyes so switch that off, if you can, and get a desk lamp. An LED lamp is better for the environment and better for your eyes. And you\u2019ll be amazed at its brightness.<\/p>\n<ul>\n<li><b>Air quality matters<\/b><\/li>\n<\/ul>\n<p>If you\u2019re working on your computer in an air-conditioned or heated room you\u2019re guaranteed to dry out and aggravate your eyes. Try turning down the heat and wearing more layers or turning down the air con and using a fan instead.<\/p>\n<p>Another way to moisten dry air is to get yourself a humidifier, which does what its name implies, which is up the humidity (moisture) in a room and slow the evaporation of your tears. You can get cute little humidifiers that come in all shapes, sizes and colors that you can place right\u00a0near you on your desk.<\/p>\n<h5><b>Once<\/b> you\u2019ve<b> got the basics sorted out, check out our 6 habit changing tips to *heart* your eyes:<\/b><\/h5>\n<ol>\n<li><b>Make screen-time work for you<\/b><\/li>\n<\/ol>\n<p>If your computer screen (especially if it\u2019s a desktop) is \u00a0positioned directly at eye level, you\u2019ll notice that you keep your eyes wide open most of the time. This dries them out. Instead, lower your screen so the center of your screen is about 10 degrees lower than your line of sight.<\/p>\n<p>This makes your eyes work less and stay moist simply because you won\u2019t be keeping them wide open the whole time. Experiment both ways with this and see for yourself if this tip makes a difference for you.<\/p>\n<ol start=\"2\">\n<li><b>Blink, blink, blink<\/b><\/li>\n<\/ol>\n<p>When you\u2019re looking at a computer screen, you blink a lot less. Period. This is the number one reason for dry, sore eyes because the less you blink, the less lubricated your eyes are. We typically blink about 18 times a minute but when we\u2019re staring at a computer screen we blink about one-fourth as often. So get in the habit of blinking. We can\u2019t stress this enough.<\/p>\n<ol start=\"3\">\n<li><b>Stay hydrated even if you\u2019re not thirsty<\/b><\/li>\n<\/ol>\n<p>Your eye tissues are made up mostly of water. The bottom line is if you are dehydrated, your eyes are going to be dehydrated. So before you reach for eye drops, reach for water. Keep a big water bottle next to your desk that you refill as needed and drink a big gulp every half hour to stay hydrated.<\/p>\n<ol start=\"4\">\n<li><b>Your eyes need exercise too<\/b><\/li>\n<\/ol>\n<p>When you\u2019re focused on a computer screen, your eye muscles are not getting the exercise they need because all you\u2019re doing is looking ahead of you and not utilizing the eye muscles much. This causes \u2018focus fatigue\u2019 and tired, sore eyes.<\/p>\n<p>Eye docs have come up with something for computer users that they call the 20-20-20 rule. This means that every 20 minutes, you look away from your screen at a distant object about 20 feet away, for about 20 seconds. And don\u2019t forget to blink, blink, blink. Try it. This one tip alone can greatly relieve dry eyes.<\/p>\n<p>And you can also use the 10-10 rule, which means looking at something far away like a bird outside your window for 10 seconds and then at something close by like a photo of someone you love on your desk for 10 seconds and repeating this 10 times while blinking.<\/p>\n<p>Another great way to relax your eyes frequently throughout the day is to doodle. Pick up a pen and doodle on a piece of paper for half a minute while blinking a lot.<\/p>\n<ol start=\"5\">\n<li><b>Give yourself an eye massage<\/b><\/li>\n<\/ol>\n<p>To massage your eyes (first remove eye glasses if you have them on) and then rub your hands vigorously together to create heat for 15 seconds. Then cup your hands\u00a0and place them over\u00a0your closed eyes for 15 seconds. Repeat three times. Or you can try rubbing your eyelids gently with two fingers, which helps lubricate them by\u00a0activating your tear ducts creating moist, comfortable eyes.<\/p>\n<ol start=\"6\">\n<li><b>Consume Omega 3\u2019s daily<\/b><\/li>\n<\/ol>\n<p>Omega-3\u2019s are fatty acids that are excellent for increasing tear quality and relieving dry eyes. So make sure you\u2019re getting enough Omega-3s in your diet by eating\u00a0lots of oily fish like salmon, mackerel, herring, lake trout, sardines and tuna. Or you can get fish oil supplements that come in liquid or capsule form.<\/p>\n<p>If you\u2019re vegetarian or vegan or if the thought of fish oil makes you want to\u00a0heave, you can include flaxseeds and walnuts. It\u2019s best to crush up the flaxseeds to make them easily digestible. Or opt for a flaxseed oil supplement that comes in either liquid or capsule form.<\/p>\n<h2><span style=\"font-weight: 400;\">Join Health Coach Institute and Become a Health Coach<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Coaching is a great career that you can help others, while also learning how to help your own personal growth. Health Coach Institute is a top health and wellness coaching certification program. <\/span><a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/health-coach\/\" style=\"font-size: inherit;\"><span>Join our Become a Health Coach program<\/span><\/a><span style=\"font-weight: 400;\"> and begin coaching in 6 months! If you are already a coach and want to advance your skills, check out <\/span><a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/coach-mastery\/\" style=\"font-size: inherit;\"><span>HCI\u2019s Coach Mastery program<\/span><\/a><span style=\"font-weight: 400;\">. Feel free to get in touch with with one of our clarity coaches directly, by calling <\/span><a href=\"tel:+18003032399\" style=\"font-size: inherit;\"><span>1-800-303-2399<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>To keep our bodies functioning at their best, we tone, stretch and strengthen our muscles through a variety of physical exercises. Plus, we have all kinds of daily habits in place (tooth brushing, eating healthy, drinking water, cleansing breaths, face washing, body moisturizing etc) to keep our various body parts healthy. Yet we so often [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":9004111223100430,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[164],"tags":[77],"class_list":["post-9004111223101606","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-lifestyle"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Ways to Show Your Eyes Some Love | Heath Coach Institute<\/title>\n<meta name=\"description\" content=\"To keep our bodies functioning at their best, we tone, stretch and strengthen our muscles through a variety of physical exercises. Plus, we have all kinds\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.healthcoachinstitute.com\/articles\/6-habit-changing-tips-to-heart-your-eyes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Habit Changing Tips To *Heart* Your Eyes\" \/>\n<meta property=\"og:description\" content=\"To keep our bodies functioning at their best, we tone, stretch and strengthen our muscles through a variety of physical exercises. 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Frustrated young beard man massaging his nose and keeping eyes closed while sitting at his working place in office"},{"@type":"BreadcrumbList","@id":"https:\/\/www.healthcoachinstitute.com\/articles\/6-habit-changing-tips-to-heart-your-eyes\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.healthcoachinstitute.com\/"},{"@type":"ListItem","position":2,"name":"6 Habit Changing Tips To *Heart* Your Eyes"}]},{"@type":"WebSite","@id":"https:\/\/www.healthcoachinstitute.com\/#website","url":"https:\/\/www.healthcoachinstitute.com\/","name":"Holistic Health and Wellness Training | Health Coach Institute","description":"Health Coach Institute","publisher":{"@id":"https:\/\/www.healthcoachinstitute.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.healthcoachinstitute.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.healthcoachinstitute.com\/#organization","name":"Health Coach Institute","url":"https:\/\/www.healthcoachinstitute.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.healthcoachinstitute.com\/#\/schema\/logo\/image\/","url":"https:\/\/www.healthcoachinstitute.com\/articles\/wp-content\/uploads\/2021\/03\/HCI-logo-symbol-color.svg","contentUrl":"https:\/\/www.healthcoachinstitute.com\/articles\/wp-content\/uploads\/2021\/03\/HCI-logo-symbol-color.svg","width":108,"height":108,"caption":"Health Coach Institute"},"image":{"@id":"https:\/\/www.healthcoachinstitute.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/healthcoachinst","https:\/\/x.com\/healthcoachinst","https:\/\/www.instagram.com\/healthcoachinst\/","https:\/\/www.linkedin.com\/company\/6854294","https:\/\/www.pinterest.com\/healthcoachinst","https:\/\/www.youtube.com\/user\/HolisticMBA"]},{"@type":"Person","@id":"https:\/\/www.healthcoachinstitute.com\/#\/schema\/person\/d748454cea79cc97d1b565667ff2c6af","name":"Health Coach Institute","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.healthcoachinstitute.com\/#\/schema\/person\/image\/","url":"https:\/\/www.healthcoachinstitute.com\/wp-content\/uploads\/2021\/03\/HCI-logo-symbol-color.svg","contentUrl":"https:\/\/www.healthcoachinstitute.com\/wp-content\/uploads\/2021\/03\/HCI-logo-symbol-color.svg","caption":"Health Coach Institute"},"description":"Health Coach Institute provides aspiring Health and Life Coaches with the tools, training, and support to make a great living transforming lives.","sameAs":["http:\/\/www.healthcoachinstitute.com"],"url":"https:\/\/www.healthcoachinstitute.com\/articles\/author\/admin\/"}]}},"content_raw":"To keep our bodies functioning at their best, we tone, stretch and strengthen our muscles through a variety of physical exercises. Plus, we have all kinds of daily habits in place (tooth brushing, eating healthy, drinking water, cleansing breaths, face washing, body moisturizing etc) to keep our various body parts healthy.\n\nYet we so often neglect the one body part that allows us to do all these things in the first place\u2014our eyes. They need some loving! Especially in today\u2019s modern world where many of us are staring at screens for much of our days.\n\nAs a Health Coach you\u2019ll also be spending quite a bit of time in front of your screen be it a desktop, laptop, tablet, smartphone\u2014emailing clients, updating your website, researching health stuff, engaging with your peers on social media and reading HCI\u2019s awesome blog etc.\n\nToo much screen-time can cause dry, gritty eyes and sometimes\u00a0burning or stinging eyes, blurred vision, headaches, and back and neck pain.\nThere\u2019s actually a name for this\u2014Computer Vision Syndrome (CVS)\u2014which is where you\u2019ll want to head to grab eye drops but before you do, check out this list of habit changing tips so you\u2019re not just reaching for that \u2018band aid\u2019.\n\nSo much of what we teach at HCI is around habit change. And when it comes to taking care of your eyes\u2014especially in our modern world where much of our work depends on screen time\u2014it\u2019s all about changing old habits and implementing new ones.\n\nSo we\u2019ve compiled 6 tips to help you change your habits around computer eye \u201chygiene\u201d so your eyes can feel moist like fresh seaweed and not dry like a two-day old gluten-rich bagel.\n<h5>But before you ream them,\u00a0make sure you have these 3 basic things in place first or your new healthy habits won\u2019t work as well.<\/h5>\n<ul>\n \t<li><b>Go for quality screens<\/b><\/li>\n<\/ul>\nIf your computer is so old that the screen looks green and the letters are so faded and fuzzy you have to squint to make them out, it\u2019s time to get a new computer. Think of it as an investment in your eye health.\n\nMake sure your screen is not too dull and not too bright. At\u00a0both extremes your eyes have to work harder to make up for the difference in light. So try to create the right balance of brightness and dimness for your eyes.\n\nAlso, older computers (even a few years old) often have too little contrast or too much glare, which can strain your eyes. The higher the resolution of the screen, the clearer, crisper and sharper the text, which is way better for your eyes.\n\n(The newer Apple computers have what they call Retina Display, which means the monitors have an extremely high resolution and pixel density making it so easy on your eyes, you\u2019ll forget you\u2019re looking at a screen, it\u2019s that comfortable.)\n<ul>\n \t<li><b>Get great lighting<\/b><\/li>\n<\/ul>\nWhen using a computer, make sure you have good lighting especially if there isn\u2019t much natural light. Too much natural light can also cause glare so find a balance.\n\nWorking in a room with fluorescent lighting is the worst for your eyes so switch that off, if you can, and get a desk lamp. An LED lamp is better for the environment and better for your eyes. And you\u2019ll be amazed at its brightness.\n<ul>\n \t<li><b>Air quality matters<\/b><\/li>\n<\/ul>\nIf you\u2019re working on your computer in an air-conditioned or heated room you\u2019re guaranteed to dry out and aggravate your eyes. Try turning down the heat and wearing more layers or turning down the air con and using a fan instead.\n\nAnother way to moisten dry air is to get yourself a humidifier, which does what its name implies, which is up the humidity (moisture) in a room and slow the evaporation of your tears. You can get cute little humidifiers that come in all shapes, sizes and colors that you can place right\u00a0near you on your desk.\n<h5><b>Once<\/b> you\u2019ve<b> got the basics sorted out, check out our 6 habit changing tips to *heart* your eyes:<\/b><\/h5>\n<ol>\n \t<li><b>Make screen-time work for you<\/b><\/li>\n<\/ol>\nIf your computer screen (especially if it\u2019s a desktop) is \u00a0positioned directly at eye level, you\u2019ll notice that you keep your eyes wide open most of the time. This dries them out. Instead, lower your screen so the center of your screen is about 10 degrees lower than your line of sight.\n\nThis makes your eyes work less and stay moist simply because you won\u2019t be keeping them wide open the whole time. Experiment both ways with this and see for yourself if this tip makes a difference for you.\n<ol start=\"2\">\n \t<li><b>Blink, blink, blink<\/b><\/li>\n<\/ol>\nWhen you\u2019re looking at a computer screen, you blink a lot less. Period. This is the number one reason for dry, sore eyes because the less you blink, the less lubricated your eyes are. We typically blink about 18 times a minute but when we\u2019re staring at a computer screen we blink about one-fourth as often. So get in the habit of blinking. We can\u2019t stress this enough.\n<ol start=\"3\">\n \t<li><b>Stay hydrated even if you\u2019re not thirsty<\/b><\/li>\n<\/ol>\nYour eye tissues are made up mostly of water. The bottom line is if you are dehydrated, your eyes are going to be dehydrated. So before you reach for eye drops, reach for water. Keep a big water bottle next to your desk that you refill as needed and drink a big gulp every half hour to stay hydrated.\n<ol start=\"4\">\n \t<li><b>Your eyes need exercise too<\/b><\/li>\n<\/ol>\nWhen you\u2019re focused on a computer screen, your eye muscles are not getting the exercise they need because all you\u2019re doing is looking ahead of you and not utilizing the eye muscles much. This causes \u2018focus fatigue\u2019 and tired, sore eyes.\n\nEye docs have come up with something for computer users that they call the 20-20-20 rule. This means that every 20 minutes, you look away from your screen at a distant object about 20 feet away, for about 20 seconds. And don\u2019t forget to blink, blink, blink. Try it. This one tip alone can greatly relieve dry eyes.\n\nAnd you can also use the 10-10 rule, which means looking at something far away like a bird outside your window for 10 seconds and then at something close by like a photo of someone you love on your desk for 10 seconds and repeating this 10 times while blinking.\n\nAnother great way to relax your eyes frequently throughout the day is to doodle. Pick up a pen and doodle on a piece of paper for half a minute while blinking a lot.\n<ol start=\"5\">\n \t<li><b>Give yourself an eye massage<\/b><\/li>\n<\/ol>\nTo massage your eyes (first remove eye glasses if you have them on) and then rub your hands vigorously together to create heat for 15 seconds. Then cup your hands\u00a0and place them over\u00a0your closed eyes for 15 seconds. Repeat three times. Or you can try rubbing your eyelids gently with two fingers, which helps lubricate them by\u00a0activating your tear ducts creating moist, comfortable eyes.\n<ol start=\"6\">\n \t<li><b>Consume Omega 3\u2019s daily<\/b><\/li>\n<\/ol>\nOmega-3\u2019s are fatty acids that are excellent for increasing tear quality and relieving dry eyes. So make sure you\u2019re getting enough Omega-3s in your diet by eating\u00a0lots of oily fish like salmon, mackerel, herring, lake trout, sardines and tuna. Or you can get fish oil supplements that come in liquid or capsule form.\n\nIf you\u2019re vegetarian or vegan or if the thought of fish oil makes you want to\u00a0heave, you can include flaxseeds and walnuts. It\u2019s best to crush up the flaxseeds to make them easily digestible. Or opt for a flaxseed oil supplement that comes in either liquid or capsule form.\n<h2><span style=\"font-weight: 400;\">Join Health Coach Institute and Become a Health Coach<\/span><\/h2>\n<span style=\"font-weight: 400;\">Coaching is a great career that you can help others, while also learning how to help your own personal growth. Health Coach Institute is a top health and wellness coaching certification program. <\/span><a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/health-coach\/\" style=\"font-size: inherit;\"><span>Join our Become a Health Coach program<\/span><\/a><span style=\"font-weight: 400;\"> and begin coaching in 6 months! If you are already a coach and want to advance your skills, check out <\/span><a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/coach-mastery\/\" style=\"font-size: inherit;\"><span>HCI\u2019s Coach Mastery program<\/span><\/a><span style=\"font-weight: 400;\">. Feel free to get in touch with with one of our clarity coaches directly, by calling <\/span><a href=\"tel:+18003032399\" style=\"font-size: inherit;\"><span>1-800-303-2399<\/span><\/a><span style=\"font-weight: 400;\">.<\/span>","_links":{"self":[{"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts\/9004111223101606","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/comments?post=9004111223101606"}],"version-history":[{"count":2,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts\/9004111223101606\/revisions"}],"predecessor-version":[{"id":9004111223108771,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts\/9004111223101606\/revisions\/9004111223108771"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/media\/9004111223100430"}],"wp:attachment":[{"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/media?parent=9004111223101606"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/categories?post=9004111223101606"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/tags?post=9004111223101606"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}