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Keeping STAFF Healthy & Well Keeping Our STAFFHealthy & Well J U N E 2 0 2 0 / / W E E K 3 / / P A G E 1 Eye Health and Preventative Measures Whether it is for pastimes, work, or ordering lunch, we are looking at screens constantly. At the end of the day, your eyes may feel strained, dry, or it may feel harder to focus. Does screen time affect our eye health, how does it compare to other factors that affect our eye health, and what measures can we put in place to keep our eyes healthy and have less discomfort? Computer Vision Syndrome Sunlight and UV Exposure Computer Vision Syndrome (CVS) is the catch-all term for any eye or vision-related problems Although we may feel most the discomforts from bright screens which result from prolonged computer use, and is also known as Digital Eye Strain. While you don't and poor indoor lighting, the greatest hazard to our vision is still have to worry about CVS increasing the risk of developing other eye disorders, they are discomforts considered to be UV rays from sunlight. UV exposure is a major risk that can be difficult to manage. factor for the development of cataracts or macular degeneration. CVS symptoms are caused by: poor lighting, glare on a digital screen, improper viewing distances, Melanin is the pigment in our eyes preventing UV poor seating posture, and uncorrected vision problems. In some cases, a simple change in prescription damage - however, melanin levels vary, and the can prevent these discomforts. Sometimes the symptoms can be fixed with visual therapy, a simple set protection it provides starts to decrease around of visual training exercises available from the optometrist. the age of 65. This is why it is important to wear The most common symptoms of CVS are: eye strain, headaches, blurred vision, dry eyes, and sunglasses designed for UV protection. neck/shoulder pain. To relieve CVS symptoms, follow these tips. These eye diseases are unrelated to CVS and don't contribute to Adjust your seating Receive regular optometrist exams CVS symptoms. Proper nutrition and UV protection can help to Keep references and notes high near your monitor Blink more often reduce the risk. Adjust your screen's brightness/contrast Follow the "20/20/20" rule Use artificial tears if eyes are dry Cataracts: A cloudy or opaque area in the normally clear lens of the eye located behind the iris. Some sensitivities caused by These aren't caused by CVS, but if left cataracts may be similar to CVS symptoms. uncorrected, may contribute to CVS symptoms: Macular degeneration: An eye disease affecting the macula (the center of the light-sensitive retina at the back of the eye), Presbyopia (a natural aging process causing loss of central vision. Age related macular degeneration that changes the lens shape, making it is the leading cause of severe vision loss in adults over age 50. more difficult to focus on close objects.) Nearsightedness Blue light can stay in sight (except at night) Farsightedness . The effects of blue light from screens are of popular concern, but Astigmatism (blurred vision caused by studies have yet to confirm whether it can actually damage your either an irregular shape of the cornea, or eyes. Studies show that blue light-filtering glasses do nothing to the curvature of the eye lens.) prevent the discomfort from staring at screens. Studies also fail to prove whether our eyes are actually being damaged by the light from screens. Nutrients to support eye health You can rest assured that currently there is no evidence to suggest Certain nutrients can reduce eye discomforts caused by CVS, or reduce the risk of certain that Computer Vision Syndrome accelerates the aging process in eye diseases. These are all available in supplement forms as well. eyes, or causes vision-related diseases. However, screen light Bioflavonoids and carotenoids exposure most certainly affects the circadian rhythms of our bodies. These are our bodies' natural energy cycles that in part Both of these nutrients are groups of complex molecules which are made only by plants and responds to light, and this is why it is important to put phones and have been shown to protect against cataracts and macular degeneration. Bioflavonoids screens away well before bedtime. are found in tea, red wine, citrus fruits, blueberries, cherries, legumes, and soy products, giving these foods super-antioxidant properties. Carotenoids are yellow, green or orange pigments. Two carotenoids important to eye health are Lutein and Zeaxanthin, and are found in spinach, kale, collard greens, and squash. There are health supplements readily available with these carotenoids. Someone is always here for you! Fatty acids Omega-3 fatty acids may help prevent age-related macular degeneration and dry eyes, and can be Text4Hope: Text COVID19HOPE to 393939 found in salmon(and other fish), fresh ground flaxseed, and walnuts. Shelf-foods such as flaxseeds and walnuts must be stored in a way that prevents the fatty acids from breaking down, which is why it is best to grind flaxseed right before using it, and to keep walnuts sealed in a cool, dry place. Omega-3 can also be First Nations Inuit Hope for Wellness: 1-855-242-3310 (24 hours) found in eggs, meats, and poultry, but are higher in plant foods and fish. AHS Mental Health Line: 1-877-303-2642 Vitamins and Minerals Vitamin A,Vitamin C, Selenium, Vitamin E and Zinc are all vitamins which, in combination with KTC Counselling Services: Contact Health Centre bioflavonoids and carotenoids, reduce the risk of eye discomforts and eye diseases. In particular, it is worth noting that Vitamin A is essential to good vision and may protect against night blindness and dry eyes, and can be found in beef, chicken liver, eggs, butter, and milk. Sources: https://www.allaboutvision.com/nutrition/nutrition_summary.htm https://www.aoa.org/patients-and-public/ https://globalnews.ca/news/6253027/blue-light-effects/ N E E D T O T A L K ? S U P P O R T I S A V A I L A B L E ! C o nOt aUc tR y o3uRr hDe a Gl t hR cAe nDt rEe fCo rL aAv aSi lSa bRl eO sOu pMp o rNt sE. WS Keeping Our STAFFHealthy & Well J U N E 2 0 2 0 / / W E E K 3 / / P A G E 2 Activities for Staff Did you THE EYE IS ONE OF THE MOST COMPLEX ORGANS IN OUR BODY (The brain takes first place of course!) The eye is composed of more than 2 million operational parts which can process 36,000 bits of information every hour. The cornea is the only tissue in the eye that doesn't need blood, and if there were vessels present in the cornea it would actually interfere with its KNOW essential role in vision. STAFF SHARE What did you do to celebrate your culture and heritage on National Indigenous Peoples Day? Share pictures and OF THE WEEK stories with your friends and family. 10 Steps to Start Building Your Family Tree Learning about family history is important. Keeping and sharing details about your family helps keep traditions and culture alive. Creating a PANTRY RECIPE OF THE WEEK family tree is a great way to get to learn and share with future generations. Here are tips from www.familytree.com to get you started. Submitted by Selena Willier-Schmidt Black Bean Soup Step 1: Gather what you already know about your family. Find family records, old photos, letters, diaries, and newspaper clippings. Ingredients: Step 2: Talk to your relatives. 1 cup Black Beans Ask your parents, grandparents, aunts and uncles about their memories. Ask about facts and dates and stories about them growing up and the 1 cup Refried Beans ancestors they remember. Email or call relatives that live far away. 14 oz. Chicken Broth Step 3: Put it on paper. 1 cup Salsa (mild) Write down what you know and highlight what you don't know yet. It's best to start with a five generation chart: 1. You 2. Your Parents (mother 1 tsp. Chili Powder & father) 3. Your Grandparents (mother's parents & father's parents) 1 cup Corn 4. Your Great Grandparents (both grandmothers parents & both grandfathers parents) 5. Your Great Great Grandparents (both great grandmothers parents & both great grandfathers parents) Directions: Step 4: Focus your search. Mash black beans in bottom of soup pot. Don't feel that you need to find out and fill in all the information at first. Try to start what you know, then fill in the mysteries. Combine remaining ingredients. Combine until hot. Step 5: Search the Internet. The Internet is a great resource to find leads and share information. Serve with cilantro, sour cream and shredded cheese. Check to see if your local library offers an Ancestory.com free on their computers. Step 6: Explore specific websites. H e r e i s a g r e a t r e s o u r c e s e n t b y P r i s c i l l a L a l o n d e t h a t Once you have your family names, start to search genealogy websites. s h e w a n t e d t o s h a r e f o r o t h e r s t o e n j o y ! You may even find that a distant relative has started one and researching the same history. Step 7: Discover your local family history. A t i k a m e g K o o k u m ' s R e c i p e s Search local family history centers, churches, band offices, community halls, museums.
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