6 ways to help children reduce eye strain

Play outdoors

When exercising outdoors, children are exposed to natural light to help regulate eye activity. Flexible near and far vision can reduce visual stress. Physical activity also increases blood circulation, increasing the supply of oxygen and nutrients to the retina, thereby supporting the maintenance of healthy vision.

Study in a well-lit place, Sit in proper posture

A well-lit space helps the eyes relax and feel more comfortable. Parents should make sure children study in a well-lit area, with lights shining directly on books, not from behind their shoulders, to avoid glare. Pay attention to your baby’s posture when sitting to study. Wrong posture such as hunchback can easily cause eye strain and discomfort.

Children keep an appropriate distance from the screen when using electronic devices. The screen should be at eye level, the distance should be approximately arm’s length.

Drink enough water

Providing enough water for the body is also important for eye health. Dehydration leads to dry, uncomfortable eyes. Adults encourage children to drink water regularly throughout the day even if they do not feel thirsty.

Children’s water needs depend on weight and age. According to the American Academy of Pediatrics (AAP), children of toddler age (1-3 years old) should try to drink about 2 to 4 cups of water (about 470-950 ml). Children between the ages of 4 and 8 need about 5 cups and children over 8 years old should drink 7-8 cups of water a day to stay healthy.

Follow the 20-20-20 rule

In the digital age, school-age children are exposed to a lot of screens and electronic devices, which negatively affects their eyesight. Symptoms include headaches, blurred vision, and dry eyes.

One of the effective ways to reduce eye strain is to apply the 20-20-20 rule. Children should take a break every 20 minutes of screen use and focus on an object 20 feet away for at least 20 seconds. This simple habit helps relax eye muscles, reducing the harmful effects of using electronic devices for too long.

Regular eye exams

Regular eye exams can early detect vision problems such as nearsightedness, astigmatism or amblyopia. Regular check-ups also monitor eye health according to age. From there, the doctor advises on appropriate living and studying habits for the baby.

Eat enough food

Nutrition plays an important role in eye health. Your baby’s diet is rich in vitamin A (found in carrots, spinach, sweet potatoes) and omega-3 fatty acids (from fish, walnuts, flaxseeds) to support good vision development. Nutrients such as vitamins C, E and zinc (in fresh fruits, nuts, and beans) also help protect the eyes and increase eye resistance.