Pozor na nočné šoférovanie, prekúrenú domácnosť či umelé osvetlenie

Napísal Michal Krajčír 04. december 2023

V zimnom období sme nútení tráviť viac času pri umelom osvetlení. Či už pracujeme do večerných hodín, pozeráme sa na televíziu alebo si pred spaním čítame knižku s lampičkou, nevedomky tým ubližujeme predovšetkým našim očiam. 

Viete, čo všetko môže zrak ohroziť a ako sa dá týmto nepríjemnostiam predchádzať?

Pre zimu je typický úbytok prirodzeného svetla. Každý deň je zhruba o štyri minúty kratší ako ten predchádzajúci. Slnečné svetlo je však pre ľudský organizmus veľmi dôležité a pokiaľ ho naše telo nedostáva, hrozí nám v kombinácii s nedostatočným alebo nekvalitným osvetlením pocit únavy, podráždenia či bolesť hlavy. Trpieť môžu aj oči. Ako unavenému zraku v tomto prípade uľaviť? Odborník radí, aby ste zaradili aspoň trikrát denne tzv. očnú jógu alebo jednoduché cvičenia. „Pokiaľ budete pravidelne hýbať svaly v oku, robiť krúživé pohľady rôznymi smermi alebo nahor a nadol, urýchlite tým látkovú výmenu v tomto okolí, čo má pozitívne účinky na náš zrak. Niekedy pomôže aj jednoduché pravidlo 20-6-20, teda robiť 20 sekundové prestávky s pohľadom na predmet vzdialený aspoň 6 metrov po 20 minútach práce s obrazovkou,“ radí odborný garant optiky FOKUS Martin Slaný.

Zlá viditeľnosť na cestách

Hmla, dážď, skorý západ slnka ale aj oslňujúce svetlá protiidúcich áut. Tieto podmienky majú vplyv na skryté očné vady, o ktorých možno ani neviete. Nebezpečné je to obzvlášť u vodičov, ktorí svojim chovaním na cestách môžu ohroziť nielen seba, ale aj ostatných účastníkov cestnej premávky vrátane chodcov. Kvôli nepriaznivému počasiu majú ich oči málo svetla na rozlíšenie vzdialeností, detailov či kontrastných farieb. Dioptrické slnečné okuliare s fotochromatickými sklami sú vhodnou voľbou, nakoľko sa prispôsobia svetelným podmienkam. Pri zhoršenej viditeľnosti sa preto musia zorničky rozšíriť. Tým však do oka preniká tiež väčšie množstvo lúčov, ktoré naviac prechádzajú i periférnymi okrajmi šošovky.

soferovanie_v_dazdi_1223

Prejavujú sa tak tzv. okrajové vady zraku, ktoré sú inak prirodzené. Patrí sem aj nočná myopia, ktorá môže zrak zhoršiť až o pol dioptrie. „Pokiaľ má človek podozrenie, že sa s touto vadou stretáva, mal by navštíviť očného lekára alebo optometristu. Dôležité je mať správnu korekciu dioptrií v okuliaroch alebo kontaktných šošovkách. Pomôžu aj špeciálne okuliare, ktoré majú tónovacie filtre a antireflexnú úpravu. Vhodné sú pre všetkých vodičov, pretože zvyšujú kontrast pozorovaných predmetov,“ opisuje Martin Slaný. 

Suchý vzduch v miestnosti

Keď sa teploty za oknom blížia k nule, sme za vyhriatu kanceláriu alebo domácnosť naozaj vďační. Bohužiaľ s vykurovacou sezónou súvisí aj suchý vzduch v miestnostiach, ktorý môže prispieť tiež k problémom s očami. „Pobyt vo vykurovaných priestoroch alebo presun z tepla do zimy môže spôsobiť tzv. syndróm suchého oka. Ten sa najčastejšie prejavuje pocitom suchých, podráždených a začervenaných očí, či opuchnutých viečok. Zaujímavé je tiež to, že aj keď môžu oči nadmerne slziť, ochorenie súvisí s nedostatkom slzného filmu, ktorý namiesto toho, aby oko zvlhčoval, odchádza v podobe sĺz,“ dodáva Slaný. Rýchlu úľavu preto prinesú tzv. umelé slzy, ktoré efektívne regenerujú spojivky a zabraňujú vysychaniu očí.

Čítanie knihy v šere

Nadchádzajúce večery sú ako stvorené na to, aby sme sa natiahli na sedačku, zababušili sa do deky a so šálkou horúcej čokolády hltali riadky obľúbenej knihy. Problémové však býva osvetlenie. Zatiaľ čo príliš ostré svetlo nie je vhodné pre večerné chvíle, pretože klame organizmus zdaním, že je ešte deň, čítanie v pološere vyžaduje väčšiu námahu zraku, aby oko mohlo vykonávať svoju funkciu. Výsledkom tak môže byť začervenanie očí alebo bolesť hlavy. Ideálne osvetlenie pri čítaní býva približne 300 lúmenov. Pre deti je lepšie zvoliť silnejšie svetlo, teda zhruba 500 lúmenov.

citanie_v_sere_1223

Avšak bez ohľadu na to, či je svetlo tlmenejšie alebo jasnejšie, tým ako človek starne, najmä po 45. roku života trpí presbyopiou, teda očnou vadou, pri ktorej máme problém zaostriť na blízko. Riešením sú tzv. čítacie okuliare. „Pri výbere okuliarov sa zverte do rúk lekára či optometristu. Rozhodne neodporúčam kupovať dioptrickú pomôcku v obchodných reťazcoch, pretože tie nie sú vhodné na dlhodobé nosenie. Každé oko je odlišné a vyžaduje inú dioptriu a vycentrovanie šošovky,“ upozorňuje Martin Slaný.

Modré svetlo moderných technológií

Tým, že trávime viac času doma, krátime si voľné chvíľky nielen brázdením na internete, ale tiež sledovaním televízie či hraním počítačových hier. Displeje týchto chytrých zariadení vyžarujú modré svetlo, ktoré je podobné tomu slnečnému. Vďaka nemu dochádza k vyplavovaniu hormónu serotonínu, ktorý nás udržuje aktívnymi. Narúša tým ale spánok aj celkový biorytmus človeka.

sledovanie_mobilu_v_tme

„Okrem toho, že si na notebooku alebo mobilnom telefóne môžete nastaviť príjemnejšie žlté svetlo, oplatí sa investovať tiež do tzv. blue filtrov, ktoré sa jednoducho aplikujú ako povrchová úprava na okuliarové šošovky. Ďalšia možnosť sú potom úľavové kontaktné šošovky, ktoré odporúčame zákazníkom v produktívnom veku. Fungujú na princípe predĺženia zrakovej ostrosti pri striedaní pohľadu na stredné vzdialenosti a na blízko, čím, jednoducho povedané, uľavujú preostrovaniu medzi týmito dvomi vzdialenosťami,“ vysvetľuje Martin Slaný.

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    HGH cycles normally final anyplace from 6 to 24 weeks, with sixteen weeks being the typical
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    Look for well-reviewed and established brands, also
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    Shopping For poor-quality Anavar isn’t just a waste of money—it can compromise
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    An Anavar-only cycle is frequent amongst users cautious of unwanted side effects
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    Anavar is an oral steroid, thus a few of the drug has to cross through
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    kidneys.
    Anavar is awesome, but expensive, since you should take lots for
    results. Males produce testosterone of their testes, whereas girls produce testosterone in their ovaries.

    DHT (dihydrotestosterone) is a robust androgen that binds to hair follicles on the scalp, leading to miniaturization and inhibited growth.

    Testosterone suppression goes to be extreme following this cycle, requiring an aggressive post-cycle therapy protocol to prevent
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    Anadrol is possibly the worst steroid for blood strain, inflicting
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    Anavar can additionally be extremely popular
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    While Anavar helps you lose weight and physique fats fast, Anvarol is a authorized and protected different and
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    These can embody increased oily skin, pimples, hair progress will increase within the face and body, and risks involving male sample baldness (MPB) as nicely as benign prostatic hyperplasia (BPH).
    Moreover, finding affordable options for Anavar can be achieved through
    suggestions similar to exploring various sources, comparing costs,
    and contemplating generic versions.
    For example in earlier years anavar was exhausting to get hold off, particularly throughout 1989 to 1994.

    This was as a result of the FDA (Food and Drug Administration) was
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    Consequently anavar grew to become very tough to pay cash for
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    Anavar is particularly well-liked in bodybuilding,
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    Var’s in high demand as a outcome of girls take it as properly as men (which can’t
    be stated about other steroids). Also people who discover themselves apprehensive about steroid’s unwanted effects are extra inclined to take anavar because the dangers are decrease.

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    This variation of the close-grip bench press is fantastic for growing lockout
    energy. Make positive to keep your elbows tucked-in close to your physique at all times.
    Preserving your elbows in nearer may help with higher
    tricep activation. It’s onerous to debate an efficient strength-building chest and triceps train like Shut Grip
    Bench with out mentioning Dips as an alternative. To be considered a closegrip bench press, the hands must be placed closer than your standard grip.

    However, trunk inclination throughout this train directs much less stress to the chest than would be the case in a standard bench press.
    Notwithstanding, the higher chest nonetheless will carry out sufficient work.
    Accordingly, the triceps and higher chest are concurrently involved conversely resulting in an additional higher physique growth.

    When compared to a wider grip, the slim grip bench press activates extra of your higher chest or pectoralis main. One study indicated that the narrow grip bench press provides larger activation of the triceps
    brachii due to the elevated elbow flexion. The incline variation presents higher lengthy head
    activation, whereas the flat variation focuses
    on total triceps strength. The ideal strategy is to incorporate both exercises
    into your routine for a balanced and complete triceps
    coaching program. The triceps are focused by the shut grip bench
    press, which is an higher body complex exercise. Utilizing a slender grip has been demonstrated to be an effective method to boost
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    This will also trigger your elbows to flare out to the aspect, rather than remaining tucked in to your
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    After you would possibly be set-up absolutely NOTHING ought to
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    If you do get out of place, begin all over till you get it proper.

    To guarantee smooth muscle coordination throughout the
    whole range of movement, try to keep up a gradual and deliberate tempo.

    Instead of speeding via the set, adjust your tempo in such
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    The Svend press is very similar to the shut grip dumbbell press as a result of it also involves urgent two weights
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    Decrease the bar to your higher chest whereas keeping your
    elbows tucked at about a 45-degree angle.

    The close-grip bench press occurs to be an excellent exercise to assist in coaching this
    portion of a bench press.
    If you presumably can examine your ego and shift your intentions for
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    The form will be the key that unlocks all of this (don’t fear, tips are coming up).
    The Close-Grip Bench Press is considered one of the greatest workout routines
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    upper chests in a totally stretched position, which is amazing for stimulating
    muscle growth.

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