5 Ways To Help Prevent Eye Strain in Kids While Online Learning

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I brought my kid for a health check up recently and was horrified to discover he couldn’t pass the eye exam. Having had to wear glasses from a young age myself (the age my own kid is at right now actually), and being predisposed to myopia thanks to my Asian genes, I can’t help but feel somewhat guilty that my child has possibly inherited my short-sightedness.

Luckily, at such a tender age, kids’ bodies are still growing and adapting, and the die is yet to be cast. Back when I was first diagnosed with myopia, my parents had me attend an eyesight camp (yes I kid you not) where I was taught eye exercises and even given a pair of pinhole glasses that would supposedly help reverse the diagnosis.

I am happy to share anecdotal evidence that a reduction in screen time and more outdoor exercise can truly help improve kids’ eyesight. After a similar diagnosis at an annual health check up, a friend of mine cut back on her child’s screen time, and pushed him to be more active. At the following year’s health check up, he received a 20/20 on his eye exam.

But with online learning in full swing for now, it may be tough to decree a reduction in screen time. That said, here are 5 ways you can still help your kid to prevent eye strain, which quickly lead to eyesight problems.

Schedule drinking breaks every hour

Proper hydration benefits just about every part of our bodies, and our eyes are no different. Plus, every time the child has to drink is an opportunity to turn away from the screen, if even for a few seconds. Since it’s way too much to ask a parent to yell across the house every hour for the kid to drink, set up an hourly alarm on a personal device such as the iPad to remind the kid to hydrate.

Snack time!

Everyone knows we should eat carrots (or just orange foods) for bright eyes (it’s the beta-carotene and vitamin A in them), but there’s so many more foods that are rich in antioxidants that will aid our eye health. Kid faves include eggs (lutein), broccoli, red berries, kiwi fruit, tomatoes (all for Vitamin C), and fatty fish like salmon and sardines (EFA - essential fatty acids).

Look at greens!

So aside from eating their greens, now kids have to look at the color too! Research has proven that the richness of the color green is both mentally calming and spirit-lifting. Ideally, you can look at the natural green of nature around you, whether it’s a house plant or a nearby park, but even an artificial green color (like a wall painted green) can also help.

Eye exercises

Whenever you can, grab a quick minute with your child and do some of these simple eye exercises together. Some of these also serve a mini-meditation breaks so it’s a win-win!

*These exercises have been adapted from my eyesight camp textbook and online recommendations.

Moving eyeballs

Call out different directions to move your eyeballs in - left, right, up, down, in a circle clockwise and counter etc. After you’ve demonstrated enough times, get your child to call out the direction to get them more involved.

Near and far

This one was one that I remember from eyesight camp! Go to a window and look for the furthest thing you can see, focus on it for about 5 breaths, then without moving your body, focus your gaze on the nearest object to you for 5 breaths again. Repeat as many times as necessary.

Blink, don’t blink

The straightforward idea of this is just to blink at different speeds (slow, fast) and not blink (eyes open). I love making a game out of this one with the kid to see who blinks first while we’re staring at each other.

After whichever eye exercise you do with your kids, close your eyes for about 10 breaths before resuming your day.

Massage

Face massages aren’t just for sculpting the face, they’re also amazing for relieving the tension from the delicate facial muscles that work so hard. Check out the video for a simple demonstration of DIY eye massage to help eye strain. 

Another good part to try to massage would be the base of the head where it meets the spine. You don’t have to be a certified masseuse to help your child. Just use your fingers to gently rub in circular motions and expand outwards from one spot for a minute or so. This can be a great way to help ease kids into bedtime as well!

Images: Pexels

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