Myopia is a common problem and increased screen time is a concern. Here are some tips you should know for better eye care.
The issue of myopia (also known as nearsightedness) is beginning to be worrying due to the growing trend of this condition among young people and children. In this digital age, where devices are integrated into our lives, there has been an epidemic of myopia around the world. While wearing glasses was uncommon among young children and adults, glasses have come into common use and dot the faces of many members of today’s generation.
Myths about eye health
Myth: Increased screen time has increased myopia among children and adults.
Made: According to Dr. Digvijay Singh, Director, Noble Eye Care, Gurugram, there is always a chance of developing eye strain due to reading or looking at slides for long hours, etc., but this not only leads to people to develop myopia. Instead, it is genes and lack of outdoor physical activity that are the dominant factors. In fact, there are also studies that show that the more hours spent outdoors reduce the chances of children developing myopia and it is not just due to their less time in front of the screen.
Myth: It is the blue light from screens that causes myopia and is harmful.
Made: On the contrary, blue light has no harmful effects on the eyes nor can it cause myopia as long as it comes from a screen. However, excessive screen use causes problems with sleep comfort as it can lead to not getting enough rest and the body feeling exhausted. This can be avoided by turning on a blue light filter on your device or ignoring screens at least an hour before bed.
Myth: Reading on screens is worse than reading on paper.
Made: It is not the medium, neither a screen nor a piece of paper, that exposes the risk of myopia, but the amount of time and distance an object is held close. Focusing on something close for a long time, such as reading a book, puts pressure on your eyes. The 20-20-20 rule (looking 20 feet away for 20 seconds every 20 minutes) can help reduce stress on the eye to some extent.
Myth: Reducing screen time will prevent the progression of myopia.
Made: Reducing screen time can help reduce eye pressure, but it does not directly stop the progression of myopia. Appropriate treatments, such as orthokeratology lenses, atropine eye drops, or specialized glasses recommended by ophthalmologists, limit the progression of myopia.
Myth: Children are the only ones who can suffer from myopia in front of screens.
Made: Excessive screen use can cause adults to develop digital eye strain, but that is not the same as nearsightedness conditions arising or degenerating. Eye fatigue symptoms such as dry eyes or headaches are experienced somewhere and can be treated with rest and proper posture.
10 tips for eye care
- Avoid prolonged screen time: The screen should be used in short intervals. Ideally, you should take a break every 20 minutes and focus on a distant object for 20 seconds, says Dr. Singh.
- Use a larger screen: Whenever possible, a larger screen at a distance should be preferred to a smaller screen up close. Use a TV to watch movies instead of a laptop. Prefer a desktop or laptop for online classes or video conferencing instead of a tablet or smartphone.
- Adequate lighting: View the screens in a well-lit room with indirect lighting towards the screen to avoid reflections. Looking at screens or reading in a dimly lit room causes immense eye strain. Don’t place a light directly behind the screen or behind you casting your shadow on the screen.
- Screen brightness: Keep the screen brightness setting at moderate. Too low or too high brightness causes strain and can cause eye fatigue.
- Wear glasses: Prescription glasses (electric) should be worn at all times. An anti-glare coating can be helpful in reducing eye strain. As of today, there is no proven benefit of blue blocking or polarized lenses. The glasses should be cleaned periodically and the lenses should not be scratched.
- Frequent flashing: Our blink rate is reduced from 14 to 16 times per minute to 4 to 6 times per minute when we are on the screen. Be sure to blink regularly to avoid eye fatigue and dry eyes. You can use lubricating eye drops if your eyes appear dry or tired.
- Spend time outdoors: Spending time outdoors is proven to be one of the best protectors against myopia and worsening eyesight. It is recommended to spend at least 2 hours outdoors in natural light every day.
- Reduce nearby activities: Children and young adults should limit the time they spend doing close activities, such as reading, digital devices, and artwork. Consistently focusing on close work for more than 45 minutes is likely to increase your chances of developing progressive myopia.
- Eat a good diet: A diet rich in leafy green vegetables, carrots, beets, citrus fruits, almonds, avocados, eggs and fish can help maintain healthy corneal and retinal function, which can improve good eyesight.
- do eye exercises: Simple eye exercises such as pencil push-ups, distance concentration exercises and relaxation exercises go a long way in toning muscles and overcoming developing eye weakness.
