Gadgets including smartphones, tablets, TV, computer, laptops, projectors or other displays are loved by both parents and children. Naturally, it is because of the positive impact such as entertainment and education for the children, and it also helps to improve motor skills, etc.
However, it can be harmful if excessive usage. Studies have shown that excessive use of gadgets can cause physical and mental negative effects eg. speech delay, affected social and communication skills, less interaction between parents and children, anxiety, depression, early exposure to negative contents, addiction etc.
It’s really surprising that a study carried out USA revealed 1 in 3 children in the United States of America (USA) can use a tablet or phone before they even start talking.
Children using gadgets usually focus so much on the content that they usually don’t pay attention to their posture, the distance of their eyes from the screen. It’s very common to slouch, tilt back the head with the chin jutted forward. And these will affect the body and the eyes.
How do gadgets affect our eyes? Are tablets bad for children’s eyes?
Staring at an electronic screen continuously for a long time can cause eye strain.
Computer vision syndrome also called digital eye strain is a condition that is caused by extended screen time. It is a combination of eye and non-ocular symptoms.
This includes fluctuating vision, double vision, difficulty in focusing, eye strain and tiredness, irritated eyes, tearing, red eye, dry eye, headache and fatigue, neck, back and shoulder pain.
Researchers also recognise that increased screen time among children is a significant risk factor for the development and progression of short-sightedness (myopia). It is noted that the prevalence of myopia has increased significantly in the last few decades which coincides with the increased use of digital devices.
How does too much screen time affect children’s eyes?
Research has shown effects of gadgets include to those who used gadgets longer hours have more eye symptoms than those who do not. It has been observed that children can spend more than 2 hours to even 9 hours a day of screen time.
The glossy screen on most of the gadgets can cause glaring which can cause significantly decreased visual acuity and thus causing blurring of vision.
Children who use devices more than 4 hours a day have worse computer vision syndrome than those who spent less time on gadgets.
The risk of developing myopia (short-sightedness) also increases in children when they spend about 8 hours daily on gadgets.
If possible, restrict the amount of time children spend on gadgets and don’t allow them to use them after their time is finished. Also, limit the time of watching TV.
Small children can use gadgets an hour a day and two hours a day for school-going children. Students should not use computers/mobile for more than 4 hours continuously in a day.
The ceffects of gadgets and too much screen time
According to different studies, a child will likely become overweight or have vision problems when they spend too much time using gadgets. The thinking and emotional development during the first five years of a child are crucial.
Spending more than two hours a day on gadgets can cause slow cognitive development and attention deficit. Hence, it is advisable to reduce screen time and add in other activities to have balanced development as a whole.
How to advise or help your child practice good eye habits?
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Not realistic to stop children from using gadgets and if it is necessary to use computer/mobile many hours in a day then preventive measures must be taken.
Frequent rest breaks in between: Encourage them to follow the “20-20-20” rule: After every 20 minutes, take your eyes off the screen and look at least 20 feet away for at least 20 seconds. This relaxes the eye focusing and alignment muscles. It is also a good time to stand up, walk, do some stretching or other tasks, to relieve strained muscles and reduce fatigue.
Outdoor activities: Encourage children to play outside with their friends and siblings. So helps in exercising long-distance vision and lessens the chances of myopia. They can also take some fresh air and exercise, and learn to interact and communicate with other children. Encourage to take up hobbies: Gardening or sports and games.
Parents should not always use gadgets as babysitters. Gadgets are given to keep the child busy while the parents tend to do their chores or other activities. Instead give them wide choices of creative toys, storybooks, colouring books and puzzles.
Adjust the light brightness on the device screen so that it is comfortable for the child to see. Anti-reflective coatings on the spectacles or over the screen can help reduce glaring and strain.
Fix a gadget-free time each day. Use this time to connect as a family. Parents and caregivers have the greatest responsibility to discipline children and control their exposure to gadgets. It is good to start young.
When to have your child’s eyes examined?
A doctor or health professionals will examine newborns and infants while they follow up and when given vaccination. They will screen and look out for any eye infections, eye defects, congenital cataracts or glaucoma during their regular check-up and visits.
Parents can bring their child to an optometrist, paediatrician or ophthalmologist as early as 3 to 5 years old for eye screening as long as they can cooperate.
However, if parents noticed child has a squint (strabismus), lazy eye (amblyopia), eye focusing issues or a white coloured pupil (leukocoria) while taking photos, the child should have a comprehensive examination by an ophthalmologist.
If the child is already 5 years old and above, vision should be checked every year.
Will the use of a phone at night cause blindness? Or is it true using your smartphone in the dark risks speeding up vision loss?
Short term usage of phones in the dark is not harmful to the eyes. The problem starts when it is prolonged and without taking adequate breaks. An excessive amount of phone usage in the dark for several hours is not advisable.
Too much light exposure directly into the eye can trigger a toxic reaction called phototoxicity, which will kill the light-sensing photoreceptor cells in our retinas. The photoreceptor cells are unable to regenerate.
To worsen this, when we are in the dark, our pupils are dilated and this intensifies the amount of light exposure into our eyes. But when we are in a well-lit room, our pupils’ contract and will reduce the amount of light entering into the eye.
The macula is the centre area of our retina that is responsible for providing clear detailed images in our central vision. The light radiating from smartphones can be a potential cause for macular degeneration which may lead to some degree of vision loss with time.
What foods are good for your eyes?
Several major studies have pointed to the influence of dietary factors in eye health. Researchers are continuing to study and to look at a range of nutrients also in dry eye, cataract, and glaucoma.
- Dry Eye: Many studies have demonstrated the benefits of fish oil (Essential Fatty Acids ) in dry eyes.
- Glaucoma: Several studies have shown that reducing oxidative stress benefits glaucoma. Those who consumed more fruits and vegetables high in vitamins A and C and carotenoids were less likely to have glaucoma.
- Age-related Macular Degeneration: Food that is rich with Omega-3 fatty acids, copper, zeaxanthin, lutein, zinc, vitamin C and E which are antioxidants slows down age-related damage
The current daily recommendations for healthy eye nutrients, as suggested by the American Academy of Ophthalmology (AAO) to slow the progression of eye disease, are:
- 500 milligrams (mg) of vitamin C
- 400 international units of vitamin E
- 10 mg lutein
- 2 mg zeaxanthin
- 80 mg of zinc oxide
- 2 mg of copper oxide
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It’s better to eat a healthy balanced diet with lots of fresh vegetables and fruits, and minimal sugar, salt, and meat better than relying on heavy supplements.
- Lutein and zeaxanthin are carotenoids which counteract the ravages of free radicals. Both are abundant in leafy greens, such as spinach and kale. These carotenoids make up the macular pigments, which give the macula its characteristic yellow colour.
- Fish rich in omega-3 fatty acids eg salmon, tuna.
- Nuts are also rich in omega-3 fatty acids and vitamin E eg. walnuts, cashews, pistachios, almonds.
- Seeds eg. Chia seeds, Flaxseed Oil and Black Currant Seed Oil also contain omega-3 fatty acids. Sunflower Seeds are excellent sources of vitamin E and zinc.
- Citrus fruits and berries are rich in vitamin C eg lemons, oranges, grapefruits and berries
- Sweet potatoes are rich in vitamin E and beta carotene.
- Meat such as beef, chicken breast are rich in zinc which also delays age-related macular degeneration
- Eggs are an excellent source of lutein and zeaxanthin, good sources of vitamin A, C and E, and zinc.
- Water prevents dehydration which may reduce dry eyes symptoms
- Whole Grains are foods with a low glycemic index (GI) that can reduce the risk for age-related macular degeneration. Reduce refined carbohydrates and take quinoa, brown rice, whole oats and whole-wheat bread and pasta. Whole grains are rich in vitamin E, zinc and niacin which will also help promote overall eye health.
- Colourful fruits and vegetables such as carrots, tomatoes, bell peppers, strawberries, pumpkin, corn and cantaloupe are excellent sources of vitamins A and C. – Legumes: Kidney beans, black-eyed peas and lentils are good sources of bioflavonoids and zinc
- In moderation, lean beef in your diet also contains zinc, which helps your body absorb vitamin A
The market nowadays is filled with processed food. Chances are we must have consumed a form of processed food every day.
They are convenient, delicious but low in nutrition. Processed food contains refined grains, fats, sugar, salt, and additives leading to increased inflammation and oxidative stress, speeding up degenerative processes.
Caution: Avoid Excess Supplementation. More is not necessarily better. There is a danger of duplicated nutrients which can cause harm to the body. Discuss with doctor or dietician
Tips on protecting children from the adverse impacts of electronic screens
In this era, it’s not practical to stop ourselves or our children from using these devices. Hence, it’s important that we should try to minimize the impact of these devices on our children.
It’s important for parents and caretakers to establishing a healthy balanced lifestyle for their children, especially from a young age. This can be vital in bringing up children that are able to take care of themselves during adulthood.
Source: This article is written by Dr Tan Jin Poi, Eye Surgeon of Pantai Hospital Penang
Disclaimer: You are not allowed to share this article on any other website or on Facebook without providing proper credit and the original article link on theAsianparent Malaysia website
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