6 Tips for Holistic and Environmental Changes to Help Slow the Onset and Progression of Myopia in Children
As more children are being diagnosed with myopia (nearsightedness), parents are searching for effective strategies to slow down its progression and even prevent its onset in at-risk children. While myopia has genetic roots—children with myopic parents are at higher risk—there are also environmental factors that play a key role. By making small yet significant holistic lifestyle and environmental changes, you can help protect your child’s vision.
What is Myopia?
Myopia, often called nearsightedness, is a visual condition that causes distant objects to appear blurry while nearby objects remain clear. This common refractive error occurs when the eyeball is too long or the cornea has too much curvature. The result is that light rays focus in front of the retina instead of directly on it. Myopia affects millions globally and is especially prevalent among children and teenagers, making awareness and understanding vital.
As we dive deeper, it’s important to note that myopia can vary in severity. Those with mild myopia might only struggle with seeing far away, while individuals with high myopia could face significant challenges, including an increased risk for eye-related issues like glaucoma or retinal detachment. Therefore, recognizing myopia is not just about knowing what it is; it’s about understanding its potential impacts.
Overall, myopia is more than just a vision problem; it represents an ongoing public health challenge. With a growing prevalence fueled by lifestyle changes and increased screen time, myopia awareness has never been more critical.
The Causes of Myopia: Genetics and Environment
Myopia has strong genetic underpinnings, as studies have shown that children with myopic parents are at a higher risk of developing the condition themselves. This familial tendency suggests that certain genetic factors may predispose individuals to nearsightedness. However, while genetics plays a significant role, environmental influences cannot be overlooked.
In recent years, research has increasingly pointed to environmental factors, particularly lifestyle habits, as key contributors to the rising rates of myopia. Lengthy hours spent on screens, whether for work or leisure, along with limited time spent outdoors, are believed to exacerbate myopia's prevalence. Engaging in outdoor activities has been associated with a decreased risk of developing myopia, highlighting the importance of balancing screen time.
Moreover, prolonged near work—be it reading or using handheld devices—can influence the visual system's development. This delicate interplay of genetics and environment emphasizes the need for effective strategies to mitigate myopia risk, particularly in vulnerable populations like children.
1. Increase Time Outdoors
One of the most effective ways to prevent the onset of myopia in children is by ensuring they spend more time outdoors. Several studies have shown that children who spend at least 90 minutes per day outdoors have a lower risk of developing myopia. Sunlight exposure and looking at distant objects help delay eye elongation, which is a key factor in myopia progression.
Encourage outdoor play by:
Organizing family walks or bike rides
Encouraging sports like soccer, basketball, or tennis
Limiting indoor screen time and finding activities that engage them outside
2. Reduce Screen Time and Near Work
Excessive screen time and prolonged near work, such as reading or using tablets, have been strongly linked to the onset and progression of myopia. Encourage breaks during homework or screen time to reduce eye strain and give the eyes a chance to relax. Children’s eyes need time to shift their focus from close-up work to a more relaxed state. For every 20-30 minutes of near work, make sure your child takes ample time (~5-10 minutes) to rest their eyes by engaging in activities that involve looking at distant objects or simply closing their eyes for a few minutes. This helps prevent eye strain and keeps the eyes from becoming overstressed.
3. Create an Eye-Friendly Environment
The environment your child spends time in can significantly impact their eye health. Make changes to create an eye-friendly home environment:
Ensure adequate lighting for reading and screen activities. Dim lighting can cause the eyes to work harder, leading to eye fatigue.
Set up ergonomic study areas to ensure your child maintains the right distance from reading material or screens (about 16–18 inches for reading and 20–28 inches for screens).
4. Encourage Healthy Habits
Certain lifestyle habits can positively impact overall eye health:
Sleep: Ensure your child gets enough sleep every night. Proper rest is essential for overall health, including vision health.
Diet: A diet rich in fruits, vegetables, and omega-3 fatty acids supports eye health. Foods high in lutein and zeaxanthin, such as leafy greens and brightly colored vegetables, are particularly beneficial for the eyes.
5. Monitor Eye Health Regularly
Even with these lifestyle changes, regular eye exams are essential for monitoring your child’s eye health, particularly if they are at high risk of developing myopia. For children who already have myopia, these exams help track its progression and determine if further interventions, such as myopia management treatments, are necessary. Early intervention with therapies like overnight Ortho-K or daytime MiSight contact lenses can slow myopia progression.
6. Lead by Example
Children often follow their parents' habits. If you spend more time outdoors, take breaks from screens, and make an effort to maintain a healthy lifestyle, your children are more likely to do the same. Encouraging family activities that promote good eye habits, like hiking, cycling, or playing outdoor games, can benefit the entire family’s vision health.
Holistic Approach to Slowing Myopia Progression
Combining these holistic and environmental strategies can help reduce the risk of myopia onset in children and slow its progression in those already diagnosed. Myopia doesn’t have to be a condition that worsens over time. With regular eye care, lifestyle adjustments, and increased outdoor time, your child’s visual development can be protected.
If you’re concerned about your child’s myopia or want to learn more about myopia control treatments, schedule an eye exam at Innovative EyeCare today. Together, we can create a customized plan to protect your child’s vision for the future.
