you may or may not have migraine headaches, you may or may not have headaches, and that could be the cause of those.

你可能有偏頭痛，也可能沒有偏頭痛，你可能有頭痛，也可能沒有頭痛，這可能就是偏頭痛的原因。

And if your vision is already poor, many of these things that I'm talking about today, perhaps all of them, will improve your vision to some degree.

如果你的視力已經很差，我今天說的這些東西中的很多，也許全部，都會在一定程度上改善你的視力。

If your vision is starting to go, then doing these behaviors is likely to really enhance the quality of the vision that you will build and maintain over time.

如果你的願景開始褪色，那麼採取這些行為很可能會真正提高你的願景品質，並隨著時間的推移得以建立和保持。

These days, we're spending a lot of time looking at things, mainly our phones up close and computers up close, and we are indoors.

如今，我們花了很多時間看東西，主要是近距離看手機和電腦，而且我們都在室內。

Now, there are a lot of recommendations out there right now, we should look up from your computer screen, it's actually not going to solve the problem just to look up from your computer screen.

現在有很多建議，我們應該從電腦屏幕上抬起頭來，但實際上從電腦屏幕上抬起頭來並不能解決問題。

You need to go to a window, you need to look out at a distance, you want to get out onto a balcony, you want to relax your eyes and look out at the horizon.

你需要走到窗前，你需要眺望遠方，你需要走到陽臺上，你需要放鬆你的眼睛，眺望地平線。

You want to go into what's called panoramic vision.

你想進入所謂的全景視覺。

let your vision expand.

讓你的視野更加開闊

So, what's the protocol?

那麼，協議是什麼？

How often should you do this?

多久做一次？

You might be surprised, but for every 30 minutes of focused work,

你可能會感到驚訝，但每專注工作 30 分鐘、

you probably want to look up every once in a while and just try and relax your face and eye muscles including your jaw muscles,

你可能想時不時地抬起頭，試著放鬆臉部和眼部肌肉，包括下頜肌肉、

because all these things are closely linked in the brainstem,

因為所有這些都與腦幹密切相關、

and allow your eyes to go into a so called panoramic vision where you're just not really focusing on anything, and then refocus on your work.

讓你的眼睛進入所謂的全景視覺狀態，在這種狀態下，你不會真正專注於任何事情，然後重新專注於你的工作。

At least every 90 minutes of looking at things up close.

至少每 90 分鐘近距離觀察一次。

You might say, that's impossible.

你可能會說，這不可能。

How am I supposed to do that?

我該怎麼做？

I, you know, I'm in an office or I'm in a building.

我，你知道，我在辦公室或在大樓裡。

Get to a window, get onto a balcony and just let your eyes relax.

走到窗邊、陽臺上，讓眼睛放鬆一下。

Not just to lighten the load on your mind or to think about other things, but to maintain the health of your visual system.

這不僅僅是為了減輕思想負擔或思考其他事情，而是為了保持視覺系統的健康。

In other words, you want to exercise these muscles and that involves the lens moving and getting kind of thicker and relaxing that lens.

換句話說，你要鍛鍊這些肌肉，這涉及到晶狀體的移動和變厚，以及放鬆晶狀體。

And the relaxation of the lens is actually one of the best things you can do for the musculature of the inner eye.

放鬆鏡片實際上是對內眼角肌肉組織最好的保護之一。

You can actually train or improve your vision by looking at smooth pursuit stimulating, as well as near far.

實際上，您可以通過觀看平滑的追逐刺激和近距離遠景來訓練或提高視力。

So spending a few minutes, you might even just do this for two minutes of looking at something up close, that's going to activate these accommodation mechanisms, and then moving it at arm's length and focusing on it for 5-10 seconds, maybe more, maybe 15 or 20 seconds, then slowly moving it into a location,

所以，花上幾分鐘，你甚至可以只花兩分鐘來近距離觀察一個東西，這將會激活這些調適機制，然後將它移動到與手臂等長的距離，並專注於它 5-10 秒，也許更多，也許 15 或 20 秒，然後慢慢地將它移動到一個位置、

and then out.

然後離開。

Spend two to three minutes doing smooth pursuit.

花兩三分鐘做平穩的追逐動作。

There's some programs on YouTube you can just look up smooth pursuit stimulus.

YouTube 上有一些節目，你可以直接搜索 "順利追求刺激"。

You could do this with a pen if you wanted.

如果你願意，也可以用鋼筆來做。

Someone else could hold a wand and you could do that if you've got someone that can do that for you.

別人可以拿著魔杖，如果有人能幫你拿魔杖，你也可以這樣做。

Practice accommodation for a few minutes, maybe every other day.

每隔一天練習幾分鐘住宿。

Just bring something in close, you'll feel the strain of your eyes doing that, I can feel it right now.

只要把東西拿近一點，你的眼睛就會感到疲勞，我現在就能感覺到。

Move it out.

搬出去

You'll feel a relaxation point.

你會感覺到一個放鬆點。

Move it past that relaxation point where you will have to do what's called a vergence eye movement to maintain focus on that location as it moves out.

移動到放鬆點之後，你將不得不做所謂的輻輳眼運動，以便在移動過程中保持對該位置的關注。

Bring it back in.

把它拿回來

It's worth doing.

值得一做。

It's really worth preserving your vision and again if you're a young person, this is great because then you can actually build an extra strong visual system.

這確實值得保護視力，而且如果你是年輕人，這也是非常好的，因為這樣你就可以建立一個額外強大的視覺系統。