Watch your health

Yes, we care about your health. That many of you are starting to get sick.

  • Eyestrain

    Staring at a computer screen for long periods
    can cause eye fatigue, dry eyes, blurred vision, and headaches.
    head. Take regular breaks and follow hygiene practices
    visual, such as frequent blinking and adjusting lighting, can
    Help reduce eye strain.

  • Postural problems

    Sitting for long periods in an uncomfortable position can cause postural problems such as neck, back and shoulder pain. Maintaining an ergonomic posture and taking stretch breaks can help prevent these problems.

  • Sedentary lifestyle

    Prolonged gaming can lead to a sedentary lifestyle if not balanced with physical activity. A sedentary lifestyle increases the risk of obesity, cardiovascular diseases and other health problems. Taking movement breaks, exercising regularly, and maintaining a healthy diet are important to counteract these risks.

  • Mental fatigue and stress

    Gaming can be exciting and stimulating, but prolonged gaming sessions can cause mental fatigue and stress. Taking regular breaks to rest your mind and practicing stress management techniques can help prevent mental burnout.

  • Sleeping problems

    The stimulation of gaming can interfere with sleep patterns, especially if you play late into the night. Limiting gaming time before bed and avoiding exposure to blue light from screens can improve sleep quality.

  • Limited social interaction

    Spending too much time in front of a PC as a gamer can lead to a decrease in social interaction outside of the virtual world. Social isolation can negatively affect mental and emotional health, increasing the risk of depression and anxiety.

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TIPS

  1. Maintain ergonomic posture: Make sure your chair and desk are ergonomically configured to promote healthy posture. Keep your feet flat on the floor, your elbows at a 90-degree angle, and your back supported by the back of the chair.
  2. Take regular breaks: Schedule short breaks every hour to get up, stretch, and move. This helps prevent muscle fatigue and reduces the risk of postural problems.
  3. Blink frequently: Blinking regularly helps keep your eyes hydrated and reduces dry eyes associated with staring at a computer screen.
  4. Adjust lighting: Make sure the lighting in your work area is adequate to reduce glare and eye strain. Avoid excessive contrast between the screen and the environment.
  5. Limit screen time before bed: Reduce exposure to blue light from screens a few hours before bed to improve sleep quality.
  6. Practice the 20-20-20 technique: Every 20 minutes, look away from the screen and focus on something about 20 feet (6 meters) away for at least 20 seconds to give your eyes a break.

EXERCISES

  1. Neck and Shoulder Stretches: Slowly turn your head from side to side, tilt your head back and forth, and perform gentle shoulder circles to relieve tension in your neck and shoulders.
  2. Wrist and hand stretches: Extend your arms in front of you with your palms facing up and flex your wrists back and forth. Then, interlock your fingers and reach forward to stretch the muscles in your hands and forearms.
  3. Breathing exercises: Take a few minutes to practice deep breathing exercises to relax your mind and reduce stress. Inhale deeply through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth.
  4. Strengthening exercises: Perform simple strengthening exercises, such as push-ups, squats, or lifting light weights to maintain muscle strength and counteract a sedentary lifestyle.
  5. Yoga or Pilates: Incorporate short yoga or Pilates sessions into your routine to improve flexibility, strengthen core muscles, and relieve muscle tension.

Carpal tunnel

Carpal tunnel syndrome is a medical condition that affects the hand and wrist. It occurs when the median nerve, located in the wrist, becomes compressed or trapped due to inflammation or thickening of the surrounding tissues. This can cause symptoms such as pain, numbness, tingling, and weakness in the hand and fingers. Here are more details about carpal tunnel syndrome and how to avoid it:

Causes: Carpal tunnel syndrome can be caused by several reasons, including:

  • Repetitive wrist movements, such as typing on a computer keyboard or using hand tools.
  • Uncomfortable wrist positions for long periods of time.
  • Wrist injuries, such as fractures or sprains.
  • Medical conditions, such as rheumatoid arthritis, diabetes, and thyroid diseases.

Symptoms: Symptoms of carpal tunnel syndrome may include:

  • Pain or discomfort in the hand, wrist or forearm.
  • Numbness or tingling in the fingers, especially the thumb, index finger, middle finger, and part of the ring finger.
  • Hand weakness, difficulty grasping small objects or performing tasks that require precision, such as buttoning your shirt.

Prevention and treatment:

  1. Practice good ergonomics: Maintaining proper posture and using ergonomic equipment can help prevent carpal tunnel syndrome. Make sure your work area is set up so that your wrist is in a neutral position while using the keyboard and mouse.
  2. Take frequent breaks: Take short, frequent breaks to stretch and rest your hands and wrists if you spend a lot of time typing or using the computer.
  3. Perform stretching exercises: Practice gentle stretching exercises for the muscles in your hands and forearms regularly to maintain flexibility and reduce tension in the carpal tunnel.
  4. Wear wrist splints: If you have mild symptoms or are at risk of developing carpal tunnel syndrome due to your work or activities, consider wearing wrist splints to keep your wrist in a neutral position and reduce pressure on the median nerve.
  5. Avoid repetitive movements: If possible, try to reduce the frequency or intensity of repetitive wrist movements that can contribute to the development of carpal tunnel syndrome.
  6. Consult a doctor: If you are experiencing symptoms of carpal tunnel syndrome, it is important to consult a doctor for an accurate diagnosis and a proper treatment plan. Treatment may include physical therapy, anti-inflammatory medications, corticosteroid injections, or, in severe cases, surgery to release the pinched nerve.

By following these preventive measures and practicing good ergonomics, you can reduce your risk of developing carpal tunnel syndrome and maintain the health of your hands and wrists while you work or perform activities that involve repetitive motions.

Remember that it is important to listen to your body and adapt these tips and exercises to your individual needs. Incorporate these healthy habits into your daily life to improve your well-being while you work or study in front of the computer.