Importance of eye health in children
Eye health is important at every life stage, and it’s crucial to encourage healthy vision habits from the start. Undetected vision problems affect one in four school-aged children. Without intervention or treatment, these vision problems can impact a child’s learning and academic performance. Their overall development can also be affected by poor vision.
Some of the more common eye problems children struggle with include:
- Refractive errors like nearsightedness, farsightedness and astigmatism
- Eye movement disorders, such as strabismus (crossed eyes)
- Vision development issues like amblyopia (lazy eye)
Read on to learn how you can make children’s eye health exciting, and why it matters in the long run.
Essential eye care habits for kids
You teach your kids that it's important to eat right, get outside, move around and get a good night's sleep. But what can they do to keep their eyes in good shape? From limiting screen time to wearing protective eyewear, here are some healthy eye habits for kids that you can put in place today:
Eat a balanced diet for eye health
Did your mom or dad ever tell you to eat carrots for good vision? Well, it turns out that carrots are just one of the foods that promote eye health. To support your vision and overall health, try to eat foods rich in:
- Omega-3 fatty acids
- Vitamins A, C and E
- Zinc
- Lutein and zeaxanthin
Get your kids in the habit of eating a healthy diet that includes these nutrients. Encourage them to eat a rainbow of fruits and vegetables, including:
- Avocados
- Beans
- Citrus fruits
- Sweet potatoes
- Spinach and leafy greens
You can also add healthy protein sources such as:
- Eggs
- Salmon and other coldwater fish (they’re also a good source of omega-3 fatty acids)
- Lean meat
- Poultry
- Sunflower seeds
READ MORE: How better nutrition can improve your vision
Wear protective eyewear for sports and sun safety
If your child plays sports or has other active hobbies, make sure they use protective eyewear for kids. Eye injuries are one of the leading causes of vision loss in children. But experts believe nine out of 10 of these injuries are preventable with protective eyewear.
Kids should wear protective sports eyewear made from impact-resistant polycarbonate lenses for any activity where there's a risk of eye injury, including:
- Baseball and softball
- Basketball
- Hockey
- Tackle football
- Paintball
- Lacrosse
- Racquetball
- Soccer
- Snowboarding and skiing
- Swimming
- Nerf gun battles
- Archery
If you’re worried your kids won't be interested in protective eyewear, ask their eye doctor or optician to show them what options will offer the right protection and fit. Then let them pick out the color and style.
Sports eyewear comes in an array of fun looks and colors so kids can have fun and feel cool while keeping their eyes safe.
And if your child plays an outdoor sport or spends a lot of time in the sun, they should also have proper ultraviolet (UV) protection. Look for a label of UV 400 or 100% UV protection.
READ MORE: Features to consider when purchasing sports glasses for kids
Limit screen time
It's a big challenge for parents, but limiting your kids’ screen time can help their eyes. Excess screen time has been linked to nearsightedness (myopia) development and issues with eye focusing and eye teaming.
If your kids are young, start them out with good habits by instilling daily screen time limits and making mealtimes and bedrooms screen-free zones. If your kids are older, talk about the benefits of limiting screen time and create a family screen time plan.
Teach kids of all ages to take screen breaks and lower the risk of digital eye strain by following the 20-20-20 rule:
- Look away from the screen every 20 minutes
- Focus on something at least 20 feet away
- Keep your eyes on that object for 20 seconds
Make the 20-20-20 rule easy to follow by having your kids set a 20-minute timer whenever they start using a digital device. When the timer sounds, they can get up, move around, go look out the window or even focus on a favorite picture or object across the room.
SEE RELATED: Screen time recommendations by age
Go outside
Playing outside is another good way to promote kids’ vision development. It gets a child away from screens, which can help their visual system relax.
Spending extra time outside each day may even lower their risk of myopia development or myopia progression. And it's part of an overall healthy lifestyle, which is important for good eye health.
Here are some outdoor activities you can do with your kids to promote eye health:
- Go on a neighborhood walk
- Hold a scavenger hunt
- Play with sidewalk chalk
- Fly a kite on a windy day
- Start a backyard garden
- Pick apples or berries at a local orchard or farm
Make sure to invest in high-quality sunglasses for kids. Sun damage builds up over time, so wearing 100% UV-blocking sunglasses is an especially important habit to instill in your children.
Plan vision-centered activities
Did you know that focusing on eye health can be entertaining? There are plenty of fun things to do that will provide your kids’ eyes a break from digital screens. The following activities are just a few options to help hone their visual skills:
- Get creative with drawing or painting
- Make necklaces or bracelets by stringing beads
- Put together jigsaw puzzles with lots of small pieces
- Play a game of catch outside with a nerf-type ball
These activities require a mix of vision skills and hand-eye coordination that will serve them later in life. These exercises also give you a chance to observe your child during vision-oriented tasks. If you notice any particular struggles, consider scheduling an eye exam.
Recognize signs and symptoms of eye problems
Your child may not understand if they have an eye problem, especially if they are very young. But they may show symptoms that you can keep an eye out for. It’s important to listen to your child’s concerns and monitor symptoms they may not be vocal about.
Common symptoms to watch for
Make a point to check in on your child's eye health regularly and watch for symptoms of common eye problems in kids, including:
- Squinting to see better
- Eye rubbing
- Headaches
- Covering an eye
- Eye misalignment
- Avoiding up-close activities like reading and homework
- Holding books and screens very close to their eyes
- Losing their place frequently while reading
- Turning their head to look at something in front of them
Schedule regular eye checkups
Make sure to schedule regular comprehensive eye exams for your child. And don’t be afraid to ask your optometrist, ophthalmologist or pediatrician any questions you may have about your child’s eye health.
Vision issues like myopia and problems with eye focusing and eye teaming are becoming more common in kids. But regular eye checks can help ensure any vision problems are detected and managed early. Plus, you'll get your child in the habit of visiting the eye doctor as part of an eye-healthy life.
Create a supportive environment for eye health
An open discussion with your family can help your kids identify any problems or concerns related to their own vision. Here are some ways to start the conversation:
Educate kids about eye care
Talking about your family’s history of eye problems can help your child recognize issues they may experience (now or in the future). Ask your kids if they’ve noticed any vision changes or discomfort, and explain how the eye doctor may be able to help.
You can also teach your child about eye health through fun activities. Hand-eye coordination games, jigsaw puzzles and optical illusions are great ways to demonstrate how the visual system works. Reading books to your child about others’ experiences with eyeglasses and vision problems is also a great approach.
Involve the whole family
Vision care can be a great group activity, too. Here are some ways to make eye care fun for the entire household:
- Take a family bike ride
- Complete a puzzle with your child
- Play games that encourage hand-eye coordination
- Go sightseeing in your area
- Cook a healthy meal together
There are many ways to teach kids about vision care. And implementing habits early can help your kids maintain healthy vision throughout their lives. Watch for symptoms of common vision problems and schedule an eye exam before their next checkup if needed. Staying proactive is the best way to keep children’s eye health a priority in your family.
READ NEXT: 16 best kids' books about wearing glasses
