Top 10 Tips for Children’s Eye Health – Parent’s Guide

Top 10 Tips for Children’s Eye Health – A Must-Read Guide for Parents

Eyes are one of the most crucial organs of the body, allowing us to see the world and its beauty as it is. With advancements in technology and excessive dependence on exposure to digital gadgets, it is extremely crucial for parents to understand how important it is for children to take care of their eye health. The intent of this piece is to explore practical tips that will help support the development of eyes and maintain healthy vision in children. 

Schedule Regular Eye Exams – Early detection prevents long-term vision issues

As the child grows, their eyes change quickly. The first and foremost step in protecting your child’s eyesight is opting for regular eye check-ups. Multiple eye conditions, such as misalignment of the eyes or lazy eyes, can be treated effectively if caught early during eye exams. Your pediatrician will suggest opting for a comprehensive eye exam for your child by an optometrist or ophthalmologist at the age of six years, again at three years, before starting school, and then annually as advised by the doctor. Eye exams at an early age help in the evaluation of visual acuity, eye movement, and depth perception. The optometrist or ophthalmologist may perform the following tests to evaluate the eye condition of children:

• Visual acuity test: To understand how clearly the child can see.
• Eye alignment: To check if both eyes are working properly together.
• Depth perception: To assess if the child can judge distance.
• Refractive errors: To determine if the child needs glasses for vision correction.
• Eye movement: To check how easily the child can follow objects.
• Pupillary examination: To assess how the pupils react to light.

Ensure your eyes stay healthy—schedule a visit at our Eye Check-Up Clinic today.

Limit Screen Time – Too much screen time strains young eyes

From online classes to educational apps, children in today’s world spend the majority of their time with digital gadgets. Prolonged exposure to screens leads to several visual and physical symptoms, which are listed below:

• Excessive use of screens leads to myopia or nearsightedness. Myopia is a vision condition where affected individuals are unable to see objects far away clearly.
• Excessive eye strain is characterized by different symptoms, such as blurry vision, headaches, strain in the eyes, and burning of the eyes.
• Prolonged exposure to screens reduces the blinking rate in children. A reduction in blinking rate is directly linked with dry and irritated eyes.
• Along with this, excessive exposure to blue light interferes with the circadian rhythm of the body, making it difficult for children to obtain quality and sufficient sleep.
• Abnormally high screen time can also cause issues with attention span, social interaction, and the mood of children.

To reduce and manage the symptoms of screen time, it is crucial to follow the 20–20–20 rule, which involves taking a break every 20 minutes and looking at something 20 feet away for at least 20 seconds to relax the eye muscles and reduce fatigue. It is recommended to adjust the screen settings, such as using night mode or blue light filters, along with making adjustments to brightness and contrast to reduce glare, which will further help in reducing the strain on the eyes. It is recommended for children to keep the screens at arm’s length away from the eyes and slightly below eye level. This helps in avoiding eye strain due to glare or contrast. Increasing outdoor activities, such as walking or cycling, can help take a break from prolonged screen exposure, which will support the development of healthy eyes.

Encourage Outdoor Play – Natural light supports healthy eye development

Exposure to natural light helps in regulating the growth of eyes in children. It helps with visual stimulation, which leads to the strengthening of eye muscles, reduction in myopia, and regulation of dopamine levels in the retina. Apart from this, outdoor play helps in providing adequate visual breaks from screens and books, allowing eyes to rest and reset. That is why it is crucial to keep your kids engaged in outdoor activities, such as walking, cycling, playing sports, scavenger hunts, stargazing, etc.

Provide a Nutrient-Rich Diet – Foods with vitamin A and omega-3s boost eye health

A balanced and nutrient-rich diet is required for supporting the development of eyes. The eyes are one of the organs that rely heavily on a steady supply of nutrients for their functioning. Two of the major nutrients required for growing eyes are vitamin A and omega-3 fatty acids. Vitamin A is essential for night vision. On the other hand, omega-3 fatty acids help in supporting the development of retinal layers and reducing the symptoms of dry eyes. Sources of vitamin A include carrots, pumpkins, spinach, eggs, sweet potatoes, etc. Sources of omega-3 fatty acids include fatty fish, chia seeds, flax seeds, oil supplements, etc. Apart from this, vitamin C obtained from oranges, guava, kiwi, and tomatoes helps in maintaining the health of blood vessels in the eyes. Lutein, zeaxanthin, and zinc also help in filtering harmful blue light.

Ensure Proper Lighting – Dim or harsh lighting can cause eye fatigue

Proper lighting plays a very important role in maintaining healthy vision for children. As children are required to spend a lot of time reading, studying, and doing their homework, the quality of light around them affects their eye health. Dim lighting makes it harder for children to see clearly, leading to eye strain. It can also cause dilation of pupils, thereby reducing the depth of focus. Harsh or glaring lighting can make it difficult to read, leading to headaches, visual fatigue, and watering of the eyes. Eye strain is characterized by frequent rubbing or blinking of eyes, blurry vision, headaches, etc.

Ideally, moderate ambient lighting is recommended to reduce the contrast between the screen and the room. Parents can also try to place the study desk of children near windows for daytime, allowing them to study in natural light.

Teach Eye Safety – Educate kids to avoid rubbing or poking their eyes

One of the most overlooked habits in children is teaching them not to poke or rub their eyes. Due to prolonged exposure to screens, it is natural for children to feel itchiness, dryness, and tiredness in their eyes. While it is a subconscious habit to rub eyes, it can cause many issues affecting vision in children. Rubbing or poking can lead to infections, such as conjunctivitis or styes. Poking of eyes can cause scratches in the cornea, which will require immediate medical attention. Rubbing also worsens the symptoms of allergies if allergens enter the eyes. Along with this, constant rubbing damages the internal structures of the eyes, leading to vision problems.

That is why it is essential to educate and encourage your children to avoid rubbing or poking their eyes. If their eyes are constantly itchy, it is recommended to consult an eye doctor to check for the cause.

Promote Hand Hygiene – Clean hands help prevent eye infections

One of the simplest yet powerful habits to protect children’s eye health is to teach them hygiene. A lot of bacteria, viruses, and dirt are transferred due to unwashed hands. Highly contagious infections that cause redness, itching, and discharge from the eyes, such as conjunctivitis, styes, and corneal infections, occur due to unwashed and unhygienic hands.

That is why it is crucial for parents to teach their children the importance of clean hands. Teach your children the adequate technique and time required to wash their hands and scrub between fingers and under nails. Ensure that your child carries child-safe hand sanitizer during travel or outdoor activities.

Choose the Right Eyewear – Protective glasses are a must during sports or lab work

Investing in the right eye gear can be a game-changer for maintaining eye health in children. Protective eyewear helps in avoiding many eye injuries. Eye injuries can occur while playing sports such as badminton, football, cricket, accidental finger jabs, conducting science experiments, which increase the chances of eye splashes or debris, and art projects involving the use of sharp tools or glitter can also harm the eyes. Protective eyewear is designed to be impact-resistant, helping to protect the eyes of children physically. UV-protective sunglasses are also required to avoid exposure to UV radiation, thereby reducing the risk of long-term damage to the eyes.

Notice Vision Changes – Watch for squinting, headaches, or sitting too close to screens

As parents, it is important to be aware of vision changes in children. There are several warning signs that indicate the child is experiencing visual problems. These include:

• Frequent squinting of the eyes while looking at digital screens, reading a book, or trying to see something that is far.
• Frequent complaints of eye strain, characterized by headaches, especially after using gadgets or spending time on homework.
• Sitting unusually close to digital gadgets or books can indicate myopia or nearsightedness.
• Excessive and prolonged rubbing of the eyes can be a sign of refractive errors, such as nearsightedness, farsightedness, or astigmatism.
• Tilting the head to one side while trying to read or see a far object. This can indicate the strain required by the eyes of children to adjust their focus.

Lead by Example – Show your child how to care for their eyes daily

Children are great imitators. They will not learn from what you teach; they will copy what you do. That is why leading by example is a powerful technique to teach your children about good eye care habits. The following measures can be taken by parents for eye care:

• Ensure that you practice proper hand hygiene in front of your children.
• Ensure that you wear sunglasses with UV protection to avoid exposure to harmful UV radiation.
• Ensure that you use correct and bright lighting when reading or working on screens to avoid eye strain.
• Ensure that you teach your child about the 20–20–20 rule and use it yourself to reduce eye strain.
• Schedule eye exams for yourself and your children.
• Ensure that you set limits for using digital gadgets in front of your children, so they follow the same.

People Also Ask (FAQs)

How can I naturally improve my child’s eye health at home?

Many measures mentioned in the above sections of this blog can be used to improve the eye health of children naturally. Encourage children to participate in eye activities, limit the use of digital gadgets, and follow the 20–20–20 rule. Along with this, ensure that your child eats a balanced diet rich in vitamin A and omega-3 fatty acids.

At what age should children have their first eye exam?

It is recommended by optometrists and ophthalmologists to schedule eye exams for children at the age of six months, followed by three years, and again before entering school to detect any issues of misalignment, lazy eye, or vision trouble early.

Does too much screen time affect kids’ vision long-term?

Yes. Excessive screen time can cause excessive strain on the eyes, characterized by constant headaches, blurry vision, pain in the neck and shoulders, and discomfort.

What foods are best for boosting children’s eye health?

A diet rich in vitamin A, vitamin C, vitamin E, and omega-3 fatty acids is required for the growth and functioning of the eyes.

How do I know if my child is having vision problems?

If your child is having vision problems, you can look for early signs which indicate so. Such early signs include frequent squinting, sitting too close to screens, tilting their heads while reading, or complaining of headaches.