Outdoor play

When playing outdoors, children are exposed to natural light, which helps regulate eye activity. The ability to shift focus between near and far objects can reduce visual stress. Physical activity also boosts blood circulation, increasing the supply of oxygen and nutrients to the retina, thereby supporting healthy vision.

Study in well-lit areas with proper posture

A well-lit environment allows eyes to relax and feel more comfortable. Parents should ensure children study in areas with sufficient lighting, where the light shines directly onto books and papers, not from behind their shoulders, to avoid glare. Pay attention to the child's sitting posture; incorrect posture, such as hunching, can easily lead to eye strain and discomfort.

Children should maintain an appropriate distance from screens when using electronic devices. Screens should be at eye level, and the distance should be approximately arm's length.

Drink enough water

Adequate hydration is also crucial for eye health. Dehydration can lead to dry and uncomfortable eyes. Adults should encourage children to drink water regularly throughout the day, even if they do not feel thirsty.

A child's water needs depend on their weight and age. According to the American Academy of Pediatrics (AAP), toddlers (1-3 years old) should aim to drink about 2 to 4 cups of water (approximately 470-950 ml). Children aged 4 to 8 need about 5 cups, and those over 8 years old should drink 7-8 cups of water daily for overall health.

Follow the 20-20-20 rule

In the digital age, school-aged children are frequently exposed to screens and electronic devices, which can negatively impact their vision. This exposure often manifests as symptoms such as headaches, blurred vision, and dry eyes.

An effective way to reduce eye strain is to apply the 20-20-20 rule. Children should take a break after every 20 minutes of screen use and focus on an object 20 feet (6 m) away for at least 20 seconds. This simple habit helps relax eye muscles and mitigates the harmful effects of prolonged electronic device use.

Regular eye exams

Regular eye exams can detect vision problems early, such as nearsightedness, astigmatism, or amblyopia. Frequent check-ups also monitor eye health at different ages. Based on these assessments, doctors can advise on suitable living and studying habits for children.

Eat enough nutrients

Nutrition plays a vital role in eye health. A child's diet rich in vitamin A (found in carrots, spinach, sweet potatoes) and omega-3 fatty acids (from fish, walnuts, flaxseeds) supports good vision development. Nutrients like vitamin C, E, and zinc (in fresh fruits, nuts, beans) also help protect eyes and boost their resilience.

Le Nguyen (According to Times of India, WebMD)