Why is Eye Care So Important?

In the digital age, we spend increasing amounts of time in front of screens. Prolonged screen time can lead to digital eye strain and increase the risk of myopia and other eye conditions. Establishing good eye care habits is the first step in prevention.

1. Follow the 20-20-20 Rule

Every 20 minutes of screen use, look away at something 20 feet away for at least 20 seconds. This helps relax the ciliary muscles and reduce eye fatigue.

2. Maintain Proper Viewing Distance

When using a computer, keep the screen about 50-70 cm away, with your gaze slightly downward. For books or phones, maintain a distance of at least 30 cm.

3. Adjust Lighting

Ensure adequate ambient lighting; avoid using phones in the dark.
Screen brightness should match the surrounding environment.
Avoid direct light glare on the screen.

4. Blink More Often

We tend to blink less when focusing on screens, leading to dry eyes. Consciously blink more or use preservative-free artificial tears to keep eyes moist.

5. Balanced Diet

Consume foods rich in Lutein, Zeaxanthin, Vitamins C, E, and Omega-3 fatty acids, such as leafy greens (spinach, broccoli), blueberries, carrots, and fatty fish, to support retinal health.

6. Regular Eye Exams

Many eye diseases (like glaucoma) have no early symptoms. Adults are recommended to have a comprehensive eye exam annually to detect potential issues early.

7. Outdoor Activities

Studies show that spending 1-2 hours outdoors daily can effectively slow myopia progression in children. Natural light stimulates dopamine release from the retina, inhibiting axial elongation.

8. Wear Sunglasses

Ultraviolet (UV) rays can damage the cornea and retina, increasing the risk of cataracts and macular degeneration. Wear UV400-protected sunglasses when outdoors.

9. Adequate Sleep

Lack of sleep can cause red, dry eyes and blurred vision. Ensure 7-8 hours of quality sleep nightly to let your eyes rest.

10. Quit Smoking

Smoking increases the risk of macular degeneration, cataracts, and optic nerve damage. For your eye and overall health, quit smoking as soon as possible.

專業醫生團隊

Dr. Iu Pui Leung, Lawrence

Dr. Fan Ching Yim, Michelle