Good vision habits in children
Encourage outdoor play

Sunlight is important to prevent myopia (short sightedness) and slow down its progression. Even reading outdoors (with the sun around you) rather than indoors, can have a protective effect against myopia. Physical activity keeps the body healthy and improves blood circulation to the eye.

Screen time
  • Essential (academic) screen time should be allowed, with a 1-2 min break every 20-30 minutes (by looking at something far for a few minutes, blinking slowly and keeping the eyes closed for a few seconds too).
  • Non-essential screen time (games, videos etc.,) should be less than 1-2 hours daily in total, with breaks every 30 minutes.
  • The further away the screen, the better it is for the eyes.
  • Outdoor screen time is preferred to indoor screen time.
Studies and reading
  • The book should be held at least 30cm away.
  • The environment should be well lit.
  • Should sit in a chair with the book on a table, to maintain the distance.
  • Take breaks every 20-30 minutes and look at a very distant object for a few minutes while blinking regularly. Alternatively, keep your eyes closed.
  • Discourage reading in bed and in moving vehicles.

These adjustments can relieve headaches, make the eyes feel comfortable, increase reading speeds and effectiveness of reading.

Go for regular eye-checks

Every two years, if everything is fine and there are no complaints.

Every year or six monthly (as advised) if there are eye conditions needing glasses or treatment.

Food to keep our eyes healthy
  • Leafy green vegetables, eggs and broccoli, all have high antioxidant concentrations.
  • Legumes and peanuts contain zinc - a mineral that protects from the harmful effects of light.
  • Citrus fruits have high levels of vitamin C, which perform an antioxidant role in our eyes.
  • Fish rich diets have high levels of Omega3 fatty acids.
  • Orange coloured vegetables that are high in beta-carotene - needed for night vision.