The Study

The conclusion of a recent study from the University of Exeter was that exposure to blue light from outdoor LEDs, as is emitted with smartphones and tablets, can increase your risk to cancer.  The study focused primarily on outdoor blue light exposure and while previous studies have used satellite imagery to calculate intensity of artificial light in large cities, this was the first to look specifically at blue light.

The researchers found that those exposed to high levels of outdoor blue light at night had around a 1.5-fold higher risk of developing breast cancer and a twofold higher risk of developing prostate cancer, compared with those who were less exposed.  Men exposed to high levels of indoor artificial light also had 2.8-fold higher risk of developing prostate cancer, according to the study.[1]

Blue Light:  Compared to other light in the visible spectrum, blue light has a shorter wavelength – this means more energy than other types.  Exposure to blue light can decrease melatonin in the brain which supports our body’s circadian rhythm.

And to reiterate, blue light is also emitted from our monitors such as laptops, smartphones, and tablets.

The Technology

There are applications available to reduce our exposure to blue light.  We have taken the time to review f.lux, one of the pioneer applications in this field.

To put it simply, f.lux automatically changes the color of your screen, depending on the time of the day, for the purpose of reducing blue light exposure.  During the day time, your screen appears normal and as evening approaches it becomes more pink or rose colored.  It works well with computers and laptops and it can be used to work with iPhones and iPads.  There are also similar applications for Android devices.

Theory

PC screens, monitors, and mobile phones all emit full spectrum light to resemble full daylight conditions.  The makers of f.lux state:

“Exposure to blue light at the wrong time of day can keep you awake later and interfere with the quality of your sleep.  f.lux tries to help this by removing blue and green light to help you wind down in the evenings.”

Day time – we have bright sunlight to help stimulate wakefulness. Night time – lighting is dim and our brains secrete melatonin which causes us to feel sleepy.  It’s a 24-hour rhythm based on an internal circadian clock that is affected by our exposure to light and dark cycles.

While some computers adjust the brightness levels based on sensors, the color temperature does not change.  This is why you see more pink tones when using f.lux which help with melatonin levels and eye strain.

f.lux – The Company

The f.lux site, like the application, is pretty easy to pick up and understand.  Right up front they describe their technology as a “labor of love”.  It’s free as they pay for the development based on donations received.  They state that 100% of donated money goes to the ongoing development and operations related to f.lux.

In terms of the future of this technology, it appears as though major platform developers are beginning to include some form of night time mode in their operating system.  There is NightShift for Mac and there is Blue Shade for Amazon Fire tablets and Night Mode for Android N.  The makers of f.lux are working to make their technology available on a wide range of operating systems but they have had a hard time with mobile devices due to restrictions from the platform makers.

Before You Decide:

You can always get a preview of how your screen would look if you decide on trying out the f.lux software.  Simply go to the fluxometer page.  You can select your computer or device and try out different levels.

Start Using f.lux

f.lux works on Windows, Mac, or Linux. There is also a version for Android devices but there are some limitations – we recommend using Twilight.  Twilight is an Android app that offers similar functions to those of f.lux and we have used the free version of it and find it meets our use requirements and expectations.

If your Android is rooted, then CF.lumen found on the Google Play store, is a good choice.[2]

For iPhone and iPad users, Mac has a similar feature called Night Shift (for more information on setting this up click here: Enable NightShift on Your iPhone).

Other blue light reduction options include:

• SunsetScreen: a free Windows app and among the best.
• Iris: one time purchase of $15
• Redshift: a free, open source program inspired by f.lux

How to make f.lux work

When you have downloaded and installed the program from their website, you can begin setting up and using f.lux.

You will need to:

• Set your location: f.lux works a lot better if it knows when the sun rises and sets. The sun is the brightest light we see every day, so setting this up matters a lot for understanding your circadian timing.
• Choose your usual wake time: If you wake at a different time each day, you can pick a time on the earlier side.
• Adjust color settings so it looks as you like it. Just move the big slider to adjust, and f.lux will learn what you like.
• You can set f.lux to “disable” automatically for apps where color quality is critical.

When Not To Use It:

You may want to disable f.lux at certain times.  For instance if you are working on graphics or images, you can choose to disable it by right-clicking the icon in the taskbar.

There are three modes to choose from including a movie mode that disables f.lux for 2 ½ hours.  As the company states on their website: “We designed Movie Mode to preserve sky colors and shadow detail, while still providing a warmer color tone. It’s not perfect on either count, but it strikes a balance.”

FAQ:

If you have questions or issues, start with the frequently asked questions page which has lots of useful information: https://justgetflux.com/faq.html

Recommendations:

In the past there have been some shortcomings with f.lux, however, they are on version 4.60 and have made improvements.

Overall, you will notice this and technologies like it will make adjustments to your monitor so that it is easier on the eyes and decreases glare.

As for sleep… the American Medical Association’s Council on Science and Public Health states: “…exposure to excessive light at night, including extended use of various electronic media, can disrupt sleep or exacerbate sleep disorders”.[3]

We recommend reducing your exposure to monitor screens especially in the evening and nighttime.

If you have to be in front of a monitor or device screen… it makes sense to try f.lux.  We have enjoyed the benefits of this free technology and hope it will help you as well.

We will continue to provide story lines like this that benefit all of us and we will describe them in a manner that is within reach of everyday computer users. If you have some ideas of topics you would like us to cover, email us at: newsletter@compuclever.com

[1] https://www.cnn.com
[2] http://www.makeuseof.com
[3] http://www.atmob.org

The post How Blue Light Affects Your Health and What to Do About It appeared first on CompuClever.

In this article we share my “back story” and how I reclaimed my back health by sitting less and sitting properly.

My Back Story

My “sit”uation is not unusual – as a high-tech professional I have to endure prolonged sitting in front of my PC.  My back pain came on unexpectedly and demanded me to discontinue my day-to-day activities.  It was so severe in fact, that I was bed ridden for almost six months.

Pinpointing the source was problematic to say the least and I’m sure, like many others suffering from back pain, this is a common experience.  In time, with the help of experts, I discovered that my back problem was actually tailbone related and included having a herniated L4/L5 disc.  It went out of alignment at the Sacroiliac (SI) joint and eventually pinched my nerve to the point that it was unresponsive for quite some time.

Moving Forward

Getting the right attention along with rest and gentle rehabilitation, is fundamental.  And now that I am relatively back to my old self I am well aware of the need to correct what went wrong.  The fundamental reality is – we need to listen to our body!

If you have sat too long you understand pain associated with the tailbone whether intermittent and frequent or lasting pain.  It has very real consequences as it can take everyday tasks – like sitting, bending, and even walking – and make them near impossible.  At times the area feels numb and aches and other times it is sharp and is brought on by certain movements such as picking items up.

Regardless of the cause or length of suffering, this kind of Coccyx pain can be reduced with the help of proper cushioning as an aid to improve alignment.

Coccyx Cushion

While at work, I now alternate between standing (using a standing desk), and sitting using a Coccyx cushion, which enforces correct posture and ergonomics.  Here is a rundown of the features if you are unfamiliar with this kind of supportive aid.

• Ergonomic design: The U-shaped cushion relieves hip pressure by hugging the thighs and prevents leg numbness due to poor blood circulation while the back pillow promotes good posture. This supports recovery from lower back and Sciatica pain, Arthritis issues, herniated discs, tailbone injuries, Coccyx pain, Hemorrhoids, pressure sores, backache pain, butt pain, and other spinal issues.
• Cut-out design: It allows you to pile the weight on and take the pressure off your spine. This ensures that the tailbone does not touch the sitting surface and prevents soreness or discomfort from prolonged sitting.
• 100% Orthopedic Memory Foam: The comfortable seat cushion and lumbar pillow reduce the back pain and give you the best back support.
• Perfect Size & Thickness: The seat cushion can hug your buttocks fully allowing for hours of sitting without experiencing any pain, aches, fatigue, or soreness. It can be used as a seat cushion and lumbar support back pillow for those of us that spend considerable time driving or traveling in a sitting position.

Coccyx cushions can make an already comfy place to sit, easier on your body. Even soft chairs can inflame sensitive areas as they simply weren’t made to help prevent back pain. However, by adding a layer on top of the chair, you can achieve the luxury of coziness without affecting the tailbone.

Posture Up

What I really find beneficial from this tailbone cushion (as shown above) is that it helps improve my posture. When I use it on my chair I can comfortably sit up straight. When seated correctly, my spine is better aligned, circulation is improved, my ribs are adjusted for a more efficient position, and general posture is enhanced.

Most medical professionals agree proper posture is one of the easiest ways to reduce pain and inflammation. Achieving this on one’s own is not easy to do as we are up against some unconscious daily habits. With Coccyx cushions, the change is barely noticeable!  It trains the body gradually with each use.

All of these changes – which are subtle, yet important – work to alleviate pain. Gradually, the body learns to better align itself and will begin to do so even when not seated and when not using the cushion.

What I Recommend

I purchased two Coccyx cushions from Amazon:

• An Orthopedic Memory Foam Seat Cushion for work, and
• a Memory Foam Seat Cushion and Lumbar Support for driving

I have had them for a few months and both seem to be of good quality and provide the support and relief as I was looking for.

Sit Less

Last but not the least, after telling you how well a Coccyx cushion can improve your way of sitting, I still would like to recommend that you sit less and be more active. Whether you go for a brisk walk, or simply stand up and do some gentle stretches, your body isn’t stuck in one position or one posture for too long.

The world is too big to be “stuck” in one place.

The post Correct Ergonomics Sitting at a Computer Desk appeared first on CompuClever.

The Technology

To put it simply, f.lux automatically changes the color of your screen depending on the time of the day, for the purpose of reducing blue light exposure.  During the day time, your screen appears normal and as evening approaches it becomes pinker or rose colored.  It works well with computers and laptops and it can be used to work with iPhones and iPads.  There are also similar applications for Android devices.

Theory

PC screens, monitors, and mobile phones all emit full spectrum light to resemble full daylight conditions.  The makers of f.lux state:

Day time – we have bright sunlight to help stimulate wakefulness. Night time – lighting is dim and our brains secrete melatonin which causes us to feel sleepy.  It’s a 24-hour rhythm based on an internal circadian clock that is affected by our exposure to light and dark cycles.

While some computers adjust the brightness levels based on sensors, the color temperature does not change.  This is why you see more pink tones when using f.lux which help with melatonin levels and eye strain.

f.lux – The Company

The f.lux site, like the application, is pretty easy to pick up and understand.  Right up front they describe their technology as a “labor of love”.  It’s free as they pay for the development based on donations received.  They state that 100% of donated money goes to the ongoing development and operations related to f.lux.

In terms of the future of this technology, it appears as though major platform developers are beginning to include some form of night time mode in their operating system.  There is NightShift for Mac and there is Blue Shade for Amazon Fire tablets and Night Mode for Android N.  The makers of f.lux are working to make their technology available on a wide range of operating systems but they have had a hard time with mobile devices due to restrictions from the platform makers.

Before You Decide:

You can always get a preview of how your screen would look if you decide on trying out the f.lux software.  Simply go to the fluxometer page.  You can select your computer or device and try out different levels.

To Start:

If you are running Windows, Mac, or Linux… you can download and install f.lux from their website.  There is also a version for Android devices but there are some limitations – we recommend using Twilight.  Twilight is an Android app that offers similar functions to those of f.lux and we have used the free version of it and find it meets our use requirements and expectations.

For iPhone and iPad users, Mac has a similar feature called Night Shift (for more information on setting this up click here: Enable NightShift on Your iPhone).

When you have done downloading and installing the software, f.lux will attempt to detect your location.  This may not work so well and we recommend that you click the Change button as seen below and set your location.  As it says on their site: “f.lux works a lot better if it knows exactly where you are (we make a guess, but it’s not always good.)”

You also have the option of adjusting the lighting level for day or night as well as the transition speed.

When Not To Use It:

You may want to disable f.lux at certain times.  For instance if you are working on graphics or images, you can choose to disable it for an hour using the disable option as seen above, or use the Alt-End key combination.  There is a movie mode that disables f.lux for 2 ½ hours.  As the company states on their website: “We designed Movie Mode to preserve sky colors and shadow detail, while still providing a warmer color tone. It’s not perfect on either count, but it strikes a balance.”

FAQ:

If you have questions or issues, start with the frequently asked questions page which has lots of useful information: https://justgetflux.com/faq.html

Final Words:

There are still shortcomings with this technology including a reduction of contrast (blacks turn to a dark shade of red), and with Android, certain buttons can be inaccessible.^[1] Overall, you will notice that it is easier on the eyes and decreases glare.

As for sleep… the American Medical Association’s Council on Science and Public Health states: “…exposure to excessive light at night, including extended use of various electronic media, can disrupt sleep or exacerbate sleep disorders”.^[2]

If you have to be in front of a monitor or device screen… it makes sense to try f.lux.  We have enjoyed the benefits of this free technology and hope it will help you as well.

We will continue to provide story lines like this that benefit all of us and we will describe them in a manner that is within reach of everyday computer users.  To view our archive of past articles, follow this link: Back Issues. If you have some ideas of topics you would like us to cover, email us at: newsletter@compuclever.com

The post f.lux – How to Elinimate Digital Eye Strain appeared first on CompuClever.