Myopia, or nearsightedness, is a common vision problem. A person suffering from myopia has a condition that makes close objects appear clear, but distant objects appear blurry. With the introduction of handheld devices like phones and tablets, myopia is on the rise. And while it used to be thought of as a benign condition that was easily corrected with glasses, myopia is now becoming a major health crisis.
Myopia currently affects about 34% of the worldwide population. And the numbers aren’t improving. In fact, it is predicted that 50% of the world’s population will be diagnosed with myopia by 2050. What’s worse is that children and adolescents are the fastest growing population of patients with this ailment due to excessive screen time and less time spent outdoors.
While many people might consider myopia a not-so-serious condition, it can be a precursor for more severe vision issues. Some of the most common vision issues seen in older adults can begin with myopia, including retinal detachment, glaucoma and cataracts. And as modernization continues, the occurrence of these afflictions is showing up more in the younger generations.
One of the most common causes of myopia is lack of exposure to sunlight. Several studies found that time spent outdoors had the strongest link to myopia, especially in families where the parents also had myopia. Exposure to green spaces has also been linked to lower incidences of myopia or delayed onset of the disease.
Here are some things you can do to help preserve your vision and prevent myopia:
1. Sensible Sun Exposure – Your body is pre-programmed to need bright light. A hormone called melatonin regulates wake and sleep cycles. The hypothalamus in the brain uses sunlight as a cue for regulating hormones, temperature, thirst, hunger and blood pressure. Therefore, bright light, especially in the morning, is important for good health. The best time to get sun exposure is in the early morning hours while the sun is rising. Full-spectrum bulbs can be useful on cloudy days and for people who need a sunlight boost inside. But the most natural and utterly cost-free solution is to go outside.
2. Skip the Sunglasses – Spending a little time outdoors without sunglasses can be beneficial when done correctly. Specifically, go outdoors without sunglasses for approximately 20 minutes per day. This is best done in the morning, but any time of the day will do. Exposing your eyes to sunlight activates cytochrome oxidase, a part of the mitochondria in the cells. The retina’s cellular activity increases. This increases antioxidant properties. A deficiency of cytochrome oxidase appears to contribute to macular degeneration. Also, studies show that children who were exposed to sunlight for 3 hours per day have been shown to protect children from developing myopia. So take the phones away and send the kids outside to play.
3. Get Some Green Space Exposure – Being outdoors, especially for children, is one of the best ways to reduce the risk of myopia or delay onset. One study of 14,000 students in 51 schools showed that schools that create 500m of green space around the school were directly associated with a lower incidence of myopia. So go for a walk or work outdoors. Perform outdoor activities that require seeing at a distance. Become aware of what and where things are on all sides. When walking, keep your head up, eyes wide open and look toward objects but avoid staring at them.
4. Eye Exercises – Eye exercises that rely on self-massage of acupoints and specific movements appear to be more effective in reducing myopia than improving near vision. These exercises appear to enhance accuracy and letter recognition. There is a long history showing the benefits of doing daily eye exercises being practiced in China for centuries. The muscles of the eyes are no different than the muscles found in the rest of the body. So daily eye exercises can help strengthen your eye muscles, often resulting in clearer vision, sometimes lowering one’s prescription, and supporting the extraocular muscles that support eye movement.
5. Nutrition and Supplementation – A good diet, high in fruits and vegetables is beneficial for keeping the eyes healthy. It is believed that more than 25% of the nutrients we absorb from our food goes to nourish our “visual system,” which includes our eyes, nerves, blood vessels and the tissues that support our vision. The concentration of vitamin C, for example, in healthy eyes is higher than almost anywhere else in the body. Researched nutrients to help keep your vision healthy and help reduce eye strain include lutein, zeaxanthin, mesozeaxathin, astaxanthin, glutathione and black current seed oil.
Now that you know a little more about myopia, you can implement some of the aforementioned recommendations, especially with your kids and grandkids. There are almost always things that we can do to help our bodies heal and nature is a perfect place to start. So get outside and nourish your eyes.