5 tips for myopia prevention: How to stop short-sightedness from worsening?

Hong Kong Ophthalmological Society released a survey yesterday (Oct. 2), revealing that over 30% of respondents with myopia have high myopia with a degree of 500 or above.

The survey also found that individuals with high myopia are three times more likely to develop glaucoma, about 20 times more likely to experience retinal detachment, and around 40 times more likely to develop macular degeneration compared to those without myopia. However, 60% of respondents were unaware of the complications associated with myopia.

What is high myopia?

According to the World Health Organization, myopia that exceeds 500 degrees is classified as "high myopia." High myopia may carry a heightened risk of eye diseases, and in extreme cases, even blindness.

Why does high myopia develop?

For genetic factors, if both parents have high myopia, their children are generally more likely to develop it compared to others. For environmental factors, poor eye habits, irregular lifestyle patterns, imbalanced diet, and lack of exercise can all contribute to the development of high myopia.

What complications can high myopia cause?

High myopia can lead to complications such as cataracts, glaucoma, macular degeneration, and retinal detachment.

Cataracts cause the lens of the eye to become cloudy, leading to a decline in vision. While cataracts typically develop in individuals aged 55 to 60, there is a growing trend in younger patients. If a person with high myopia experiences a sudden increase in their prescription, it could be a sign of cataracts.

There is no specific age or degree of myopia at which glaucoma occurs. Symptoms may include narrowed vision, seeing halos around lights, and eye pain.

If patients notice a decrease in their ability to perceive colors or faces, or if straight lines appear wavy or dark spots appear in their vision, these may be symptoms of macular degeneration.

Retinal detachment happens when the thin layer of tissue at the back of the eye pulls away from its regular position. Symptoms include a sudden increase in floaters (small dark spots or squiggly lines that float across your vision), flashes of light in one eye or both eyes and a "curtain" or shadow over your field of vision.

How can you prevent your myopia from worsening?

1. The "20+20+20" rule. After every 20 minutes of screen time, take a 20-second break and look at something 20 feet (6.1 meters) away. Blinking more frequently can also help relax the eyes and increase lubrication.

2. Increase outdoor activities. Spending time outdoors can help prevent myopia and slow its progression. Sunlight increases dopamine production in the retina, which can help inhibit the elongation of the eyeball.

3. Drink more water. Hydration helps maintain eye lubrication and tear production. Dehydration can lead to fatigue, headaches, or blurry vision. Keep a bottle of water at your desk to remind yourself to stay hydrated.

4. Eat nutrient-dense foods. Nutrition plays a significant role in eye health. Omega-3 fatty acids, lutein, anthocyanins, zinc, and vitamins C and E can help protect against age-related eye issues like macular degeneration or cataracts. Foods that are particularly beneficial for eye health include carrots, pumpkins, nuts, salmon, tuna, oysters, and pork.

5. Limit screen time. Avoid overusing electronic devices, especially in low-light environments, as this can contribute to eye strain and increase the risk of glaucoma. Regular eye check-ups are crucial for detecting problems early and getting timely treatment.

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