Bright eyes, bright future

Helping kids protect their vision

As a pediatric ophthalmologist, I’ve had the privilege of caring for thousands of children over the years.

One of the most frequent questions I get from parents is, “What can I do to help protect my child’s vision as they grow?”

The good news is that there’s a lot we as parents can do — and it starts with what we put on our kids’ plates and how much time they spend outdoors getting exercise and sunshine.

A balanced diet is important for a child’s overall health, but did you know that what they eat can also strengthen their eyes and enhance their vision?  

Look to colorful fruits and vegetables, whole grains, lean protein and healthy fats to provide the essential building blocks including:

• Leafy greens — like spinach and kale — are packed with lutein and zeaxanthin, nutrients that help strengthen the retina, the light-sensitive tissue at the back of the eye.
• Orange and yellow fruits and vegetables — think carrots, sweet potatoes and mangoes — are high in beta-carotene, a pigment the body turns into vitamin A, which is a critical nutrient for good vision.
• Citrus fruits and berries are rich in vitamin C, which supports healthy blood flow in the eye.
• Eggs, particularly the yolks, contain zinc, lutein and zeaxanthin that protect and support overall eye development.
• Fish like salmon and tuna are rich in omega-3 fatty acids, which play a role in retinal health and help reduce dry eye symptoms as we age.
• Whole grains such as oats and brown rice are also reliable sources of zinc as well as vitamin E and niacin, which are essential for long-term eye health.

Working these foods into your child’s meals will set them up for a lifetime of good eye health.

The power of outdoor play

Another important and often overlooked factor in a child’s eye development is time spent outside.

Research has shown that children who spend more time outdoors have a lower risk of developing nearsightedness (myopia).

Natural sunlight and the opportunity to look at distant objects help the eyes develop properly. I usually recommend that children spend at least two hours a day outdoors — playing, exploring, riding bikes or just being kids.

Besides, it’s a great way to give their eyes a break from screens and close-up work. Getting some exercise will also give kids a healthy appetite.

The 20-20-20 rule

Speaking of screens, kids are spending more time than ever on computers and smartphones.

I like to encourage parents to teach their children the 20-20-20 rule: Every 20 minutes, look away from the screen and focus on something at least 20 feet away for 20 seconds.

This simple habit makes a big difference in reducing eye strain, especially during long stretches of homework or screen time. It’s good for parents, too!

Healthy vision starts early

About 75% to 80% of a child's development hinges on good vision. I know from experience that correcting eyesight conditions early can help kids learn and thrive.

Regular eye screenings during annual checkups are essential to detect any vision problems a child may have or develop.

If you notice they are squinting a lot or rubbing their eyes, it may be worth a visit to an eye doctor.

Above all, teaching our children simple habits like eating nutritious, well-balanced meals, enjoying time outdoors and observing the 20-20-20 rule, helps them a build a foundation for lifelong eye health.

Schedule an eye care appointment online or call 949-824-2020.

 

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