How to protect kids from digital eye strain: 6 effective tips from senior cataract & retina surgeon

A senior cataract and retina surgeon shares important tips on protecting children from digital eye strain in today's screen-heavy lifestyle.(Image: Pexels)

Children are being raised in a digital-first world of screen living. From smart classrooms to mobile apps for homework, from video games at home – digital devices have almost become a second nature in students’ everyday lives. Even though technology spicing up education and an easier reach to entertainment, the number of side effects on children’s eye health are reaching epidemic proportions.

Experts are alarmed because digital eye strain and myopia (shortsightedness) are rising significantly in children. Globally, up to 40–50% of the world population may be myopic in 2050, with overuse of screens a major factor. For children it is worse than for adults, because their eyes are still in a developing stage and not so well equipped to cope with long-term screen stress.

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Dr Pawan Gupta, Senior Cataract & Retina Surgeon, Eye 7 Hospital Lajpat Nagar & Vision Eye Clinic New Delhi cautions that failing to take preventive steps, the issue could spiral into a public health crisis. “It’s not just that children spend a long time on digital devices, but the way in which they are using them,” he told Moneycontrol. Both small lifestyle changes and medication where appropriate will reduce your risks.

Encourage Outdoor Play

Dr Gupta told Moneycontrol, "children should be outside at least 1–2 hours a day. Natural sunlight is an important factor in helping to prevent myopia and promote healthy eye growth. You can even forgo the structured activity and enjoy any outdoor sports, cycling or simply unstructured play.

Limit Screen Time After School

After school hours, exposure to digital media should be restricted. “Children should not be on devices for more than one extra hour after school,” Dr Gupta told Moneycontrol . Boundaries make giving the eyes a much-needed break possible.

Follow the 20-20-20 Rule

To help rest their eye muscles, children should follow the 20-20-20 rule: Every 20 minutes of screen time, try to look at something 20 feet away for at least 20 seconds. This easy stretch will save you work on trying to maintain a good position and prevent sustained tension.

Maintain Proper Posture and Distance

During a close reading, children should not press their noses near the books, or screens. Keeping a safe distance helps to keep the eye strain away.

Eat a Vision-Friendly Diet

Dr Gupta told Moneycontrol, "Eye health is influenced by one's diet. “Green leafy vegetables, good fats and essential vitamins can go a long way in protecting vision,”. Consider some of the following foods that are high in vitamin A, C and Omega-3 fatty acids, for example.

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Wear Corrective Glasses Regularly

For kids who wear glasses, it’s all about consistent use. If you skip or rarely use corrective lenses, your eye problems could get worse. Digital devices are not going anywhere, but their effect on children’s vision is something that can be controlled with some vigilance and discipline. As Dr Gupta emphasizes, minimizing exposure to screens and maximizing outdoor play, nutrition and eye care are not optional — they’re vital steps in protecting the next generation’s eyesight.

FAQs about digital eye strain

1. What is digital eye strain?

Digital eye strain refers to discomfort experienced after prolonged use of digital screens. Symptoms may include dry eyes, headaches, blurred vision, and neck and shoulder pain.

2. How does myopia develop?

Myopia, or shortsightedness, develops when the eyeball grows too long, causing light to focus incorrectly in front of the retina instead of directly on it. Excessive screen time can contribute to its development in children.

3. What is the 20-20-20 rule?

The 20-20-20 rule suggests that every 20 minutes of screen time, one should look at something 20 feet away for at least 20 seconds to reduce eye strain.

4. Why is outdoor play important for eye health?

Outdoor play exposes children to natural sunlight, which helps prevent myopia and promotes healthy eye growth.

5. What foods are good for vision?

Foods high in vitamin A, C, and Omega-3 fatty acids, such as green leafy vegetables, fish, and nuts, are beneficial for eye health.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.