How To Avoid Myopia From A Young Age

From gaming consoles and tablets to smartphones and laptops, children are spending more time than ever glued to screens. While these innovations have brought incredible convenience and entertainment, they’ve also introduced new challenges for our eye health, particularly the alarming rise in myopia (nearsightedness) among the younger generation.

As a surgeon at EuroEyes with years of experience treating patients whose lives have been shaped by these modern habits, I’ve witnessed firsthand the impact of prolonged screen exposure. Myopia is no longer just a genetic condition—it’s becoming a lifestyle-driven epidemic. But the good news is that with the right guidance, it is possible to protect young eyes and prevent this condition from taking hold.

The Rise of Myopia in the UK: 1960-2024

The prevalence of myopia (nearsightedness) has seen a significant rise over the decades, driven by changing lifestyles and increased screen exposure. The graph below illustrates this trend, showing how the percentage of individuals affected by myopia in the UK has grown steadily from the 1960s to 2024.

In the 1960s, only about 10% of the population experienced myopia—a figure primarily attributed to genetic factors and limited environmental contributors. However, by the 1990s, this number had increased to 28%, coinciding with the introduction of personal computers and early gaming systems.

myopia-rise-graph

The most dramatic rise occurred from the early 2000s onward, aligning with the widespread adoption of smartphones, tablets, and modern gaming consoles. By 2024, nearly 50% of the population is estimated to be affected by myopia, highlighting the urgent need for preventive measures, particularly among younger generations.

This data underscores the importance of understanding how lifestyle changes, especially screen time, have contributed to this epidemic. It also sets the stage for exploring effective strategies to curb myopia in a technology-driven world.

EuroEyes’ Top Ten Ways to Help Prevent Myopia in Children

1. Encourage Outdoor Activities

Spending at least 1-2 hours a day outdoors has been shown to reduce the risk of developing myopia. Natural light and looking at objects at varying distances help the eyes focus and relax naturally.

2. Limit Screen Time

Set clear limits on daily screen usage. The 20-20-20 rule works well: every 20 minutes, encourage children to look at something 20 feet away for 20 seconds to reduce eye strain.

3. Create a Screen-Free Zone

Dedicate spaces like bedrooms or family rooms as screen-free zones to reduce unnecessary exposure to screens, especially before bedtime.

4. Optimise Screen Distance and Position

Ensure screens are at least arm’s length away and positioned at or slightly below eye level. This reduces strain caused by prolonged close-up focus.

5. Promote Proper Lighting

Good ambient lighting while reading, studying, or using devices is essential. Dim or overly bright lighting can cause eye strain and discomfort.

children-playing-outside-to-avoid-myopia

6. Use Anti-Reflective or Blue Light Filters

Provide children with screen filters or glasses that reduce blue light exposure from devices, especially for evening use.

7. Regular Breaks During Near Work

Encourage breaks during homework, reading, or gaming sessions. A 10-minute break every hour helps eyes recover from prolonged focus on close-up objects.

8. Annual Eye Exams

Make routine eye checkups a priority. Detecting early signs of myopia can lead to timely interventions, such as orthokeratology lenses or atropine drops, to slow progression.

9. Foster Good Reading Habits

Teach children to hold books at a distance of at least 30 cm (12 inches) from their eyes and to avoid reading while lying down or in moving vehicles.

10. Be a Role Model

Children mimic their parents’ habits. Limit your own screen use and prioritise outdoor activities as a family to set a positive example.
Can Your Diet Help With Avoiding Myopia?

Diet can play a supportive role in maintaining overall eye health and potentially reducing the risk of myopia progression. While diet alone cannot prevent myopia, certain nutrients are essential for optimal eye function and may help reduce strain and protect against vision deterioration.
Here’s how diet can help avoid myopia and support healthy vision:

Nutrient Benefit for Eye Health Sources
Vitamin A Maintains retinal health and improves night vision. Carrots, sweet potatoes, spinach, kale, red peppers.
Omega-3 Fatty Acids Reduces inflammation and supports retinal structure. Salmon, mackerel, tuna, flaxseeds, walnuts.
Lutein and Zeaxanthin Protect the retina from blue light and reduce oxidative stress. Spinach, kale, broccoli, eggs, oranges.
Zinc Transports Vitamin A to the retina and supports melanin production. Oysters, beef, pumpkin seeds, chickpeas.
Vitamin D Linked to reduced risk of myopia and supports overall eye health. Fortified dairy products, egg yolks, salmon, sardines.
Vitamin C Supports blood vessel health in the eyes and reduces cataract risk. Oranges, strawberries, bell peppers, kiwis.
Low-GI Foods Reduces insulin spikes that may contribute to eye elongation. Whole grains, legumes, apples, berries.
Hydration Prevents dry eyes and discomfort from screen use. Water, herbal teas, hydrating fruits like cucumbers and watermelon.
Eye-Friendly Snacks Provide essential nutrients for eye health. Almonds, sunflower seeds, yogurt with fresh fruit.
Avoid Junk Food Reduces inflammation and supports overall health. Minimise processed and fried foods.

Beating Myopia Is In The Game!

Engaging in fast-paced ball sports such as table tennis, tennis, and golf can significantly enhance visual skills and contribute to overall eye health. These activities require players to track swiftly moving objects, make rapid decisions, and coordinate precise movements, all of which stimulate and strengthen the visual system.

In table tennis, for instance, players must maintain intense focus on a rapidly moving ball, enhancing dynamic visual acuity—the ability to see moving objects clearly. Studies have shown that elite table tennis players possess superior dynamic visual acuity and a wider visual field compared to less skilled players, indicating that regular practice can lead to measurable improvements in these areas.

Table Tennis Scotland

Similarly, sports like tennis and golf involve tracking balls over varying distances and speeds, which can improve depth perception and hand-eye coordination. The concept of “quiet eye”—the final fixation or tracking gaze on a target before a movement—is particularly relevant here. Research suggests that training to enhance quiet eye can lead to better focus and improved performance in sports such as golf and tennis.

ScholarWorks

For children, participating in these sports can be especially beneficial. The visual demands of fast ball games encourage the development of essential visual skills, such as tracking, focusing, and peripheral vision. Moreover, the physical activity involved promotes overall health, which is intrinsically linked to eye health.

Incorporating fast-paced ball sports into a child’s routine offers a fun and engaging way to support visual development and maintain eye health. As part of a comprehensive approach—including proper nutrition, regular eye examinations, and balanced screen time—these activities can play a valuable role in preventing or mitigating the progression of myopia in young individuals.

For a practical demonstration of how quiet eye theory can be applied to improve game performance, you might find the following video insightful:

 

Discover Modern Solutions For Myopia At EuroEyes

Myopia, or nearsightedness, is a common vision condition where distant objects appear blurry while close-up vision remains clear. It’s often caused by the elongation of the eye, and its prevalence has surged in recent years due to lifestyle factors like increased screen time and reduced outdoor activities.

If you’re experiencing difficulty seeing clearly at a distance, whether it’s while driving, reading signs, or watching TV, it may be time to address your vision. At EuroEyes, we specialise in modern, cutting-edge solutions to correct myopia, including advanced laser eye surgery and innovative lens implants.

We have helped countless patients achieve crystal-clear vision and freedom from glasses or contact lenses. Your vision is too important to compromise.
Visit EuroEyes today for a personalised consultation and discover how modern vision correction can transform your life like never before.

Schedule your appointment now and take the first step toward seeing the world more clearly.

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