National Health Commission: 20 health tips for myopia prevention and control during winter vacation

1. Will the risk of myopia be reduced while staying at home during the winter vacation?

During the winter vacation, if you spend a lot of time using your eyes at close range, such as doing homework or reading, watching TV, computer, mobile phone and other screens for too long, and not doing enough outdoor activities in the sun, you will increase your risk of myopia.

2. During the winter vacation, we spend more time watching videos at home. What should we pay attention to in order to prevent myopia?

Control screen time and choose electronic products with larger screens.

The total recreational screen time for school-age children and adolescents should not exceed 2 hours per day. To prevent myopia, it should be controlled within 1 hour, with a 3-5 minute break in half an hour.

The online learning time for primary school students should not exceed 2.5 hours per day, and no more than 20 minutes per session; for middle school students, it should not exceed 4 hours per day, and no more than 30 minutes per session.

In addition, the size of the screen is very important when choosing electronic products. If conditions permit, try to choose electronic products with larger screens and watch from a distance. The recommended priority is projector, TV, computer, tablet, and finally mobile phone. It is best to project the video to a large screen or connect it to a TV with a larger screen to increase the viewing distance. Try to choose electronic products with higher screen resolution to reduce eye discomfort and fatigue.

3. Is there a recommended distance for watching TV, computers and mobile phones?

The viewing distance for children and adolescents should be no less than 4 times the diagonal distance of the screen when watching TV, no less than 50 cm when watching computers, and no less than 40 cm when watching mobile phones.

4. Is there any way to relax your eyes after online learning?

During online learning, increasing active rest time can not only relax the ciliary muscles and reduce eye fatigue, but also reduce brain fatigue, improve learning efficiency, and relieve tension.

It is recommended to often go to places with natural light such as balconies and windows, try to write and read when there is sufficient light, and look into the distance as much as possible during breaks.

Do:

① If the continuous video learning time exceeds 20 to 30 minutes, at least 5 to 10 minutes of active rest should be taken;

② During video learning, consciously close and open your eyes with a little force, move your eyeballs up and down, left and right, and relax your eyes;

③ Stretch your waist and arms while studying online. You can walk around indoors, do gymnastics, squats, sit-ups, etc.; do eye exercises after cleaning your hands; stand in front of the window, balcony or door, and look into the distance.

5. The weather is very cold during the winter vacation. Can exercising indoors prevent myopia?

Indoor exercise can be used as a way to rest the eyes when reading, writing or watching videos at close range for long periods of time, but daytime outdoor activities are the most recommended way to effectively prevent myopia.

Current research suggests that sunlight is full-spectrum light with high intensity, which the human eye naturally adapts to. At the same time, sunlight can promote the release of dopamine in the retina, thereby delaying the growth of the eye axis and helping prevent myopia.

At the same time, outdoor activities can also help protect eyesight because of the wide field of vision, reducing peripheral defocus myopia. Therefore, indoor sports without sufficient sunlight and narrow field of vision cannot replace outdoor activities. Children can be exposed to natural light outdoors during the day (on cloudy or sunny days) and have a wide field of vision, which can more effectively prevent myopia.

If you need to be quarantined at home due to epidemic prevention and control, you can bask in the sun and get exposure to natural light through the balcony, window or your own yard.

6. Is there a time requirement for daytime outdoor activities to prevent myopia?

It is recommended that children and adolescents with myopia spend at least 2 hours outdoors in the sun every day, and longer.

From the perspective of preventing myopia, the key to daytime outdoor activities is being outdoors, rather than the content, method, and intensity of the activities. At the same time, outdoor activities should be arranged according to the location and time, and attention should be paid to safety, hydration, and avoiding direct sunlight.

7. Will the risk of developing myopia be reduced while staying at home during the winter vacation?

influential.

To ensure that children and adolescents can maintain correct reading and writing posture at home and reduce learning fatigue, parents should provide their children with suitable desks and chairs.

For families with adjustable desks and chairs, adjust the height of the desk and chair according to the self-monitoring principle of "sitting on the chair/stool with thighs and calves vertical, back straight, upper arms hanging down and elbows 3 to 4 cm below the table surface."

For families without adjustable desks and chairs, adjust them according to the above self-monitoring principles. If the desk is too high, use a higher chair as much as possible and put a foot pad under your feet so that your feet can be placed flat on the foot pad and your thighs and calves are perpendicular. If the desk or chair is too low, raise it.

8. Correct reading and writing posture is important. What should parents and children do?

Achieve "three ones and no bias".

The so-called "three ones" are "one fist, one foot and one inch": one fist, the distance between the chest and the table is one fist (the distance of a fist); one foot, the distance between the eyes and the book is one foot (33 cm); one inch, the distance between the fingers holding the pen and the tip of the pen should be one inch.

It is also important to emphasize "not tilting the head". Tilt your head for a long time when reading or doing homework can easily cause monocular myopia. Parents and children should pay special attention to this.

9.Is there any solution to the problem that the room is too bright or too dark during the day?

When the natural light is too strong during the day, it is advisable to use curtains to block the light and adjust the curtains according to the angle of the sun. When the natural light is insufficient during the day, it is recommended to use the ceiling light in the room first; if the light is still insufficient, use a desk lamp for reading and writing to provide auxiliary lighting.

10. When studying at home at night, is a desk lamp enough for lighting?

Can't.

When reading and writing at night, it is advisable to use both the ceiling light in the room and the desk lamp for reading and writing. The desk lamp for reading and writing should be placed in front of the opposite side of the writing hand.

When using an LED reading and writing desk lamp with adjustable color temperature, the color temperature should be adjusted to below 4000K at night; LED reading and writing desk lamps with non-adjustable color temperature and a color temperature higher than 4000K should not be used at night.

In addition, it is not advisable to use bare lamps without lampshades for lighting.

11. Is it useful to use myopia prevention and control products at home?

uncertain.

Tools such as pen holders and posture correctors for reading and writing may help children develop correct postures for reading and writing. However, many other myopia prevention and control products circulating in the market lack evidence of their effectiveness; some pseudo-scientific myopia prevention and control methods or products are not only ineffective but also harmful.

To prevent and control myopia scientifically, it is recommended to consult a professional doctor in a medical institution and choose prevention and control measures suitable for your child under the doctor's guidance.

Parents should also take the initiative to learn about myopia prevention and control knowledge and improve their ability to identify pseudoscientific myopia prevention and control products.

12. Do I need to do eye exercises at home during the winter vacation?

Eye exercises are a way of eye care to relieve eye fatigue and relax the eyes. You can choose to do contact eye exercises or non-contact eye exercises after reading or writing at close range for 30 to 40 minutes or watching videos for 20 to 30 minutes.

Contact eye exercises: According to the steps of the daily eye exercises in school, there are 6 steps, including pressing and kneading the Zanzhu point, pressing the Jingming point, kneading the Sibai point, kneading the temple and scraping the upper eye socket, kneading the Fengchi point, kneading the earlobe and toes to grip the ground. Before doing eye exercises, you should cut your nails short, clean your hands, and make sure to close your eyes carefully. When doing eye exercises, you should find the correct acupoints and use gentle techniques to achieve a slight soreness.

Non-contact eye exercises: not only can it avoid the risk of infection caused by touching the eyes with hands, but also provide a new way to rest the eyes according to the situation. The specific steps include: opening and closing the eyes (close the eyes for four beats and then open them), cross movement (look left, right, up and down with both eyes), circle drawing with both eyes (turn the eyes counterclockwise and clockwise), alternating near and far (stretch the arms forward, and look at the fist and the distance alternately).

13.Does picky eating affect eyesight?

The growth and development of the eyes requires rich nutrition. Eat a balanced diet and do not be picky or partial to certain foods.

Eat more fruits and vegetables, and consume high-quality proteins such as fish, soy products and eggs. You can also pay attention to eating foods rich in vitamins that are beneficial to the eyes, such as carrots and blueberries, which play a positive role in maintaining normal eye growth and visual function.

It is recommended to eat less sweets and sugary drinks.

14.Does sleeping behavior affect myopia?

Studies have shown that less sleep and later sleep at night will increase the risk of myopia.

Therefore, it is recommended that primary school students sleep no less than 10 hours a day, junior high school students no less than 9 hours, and high school students no less than 8 hours. Avoid going to bed late and getting up late, and develop a regular work and rest schedule.

15.Is keeping hands clean also a behavior to protect eyesight?

Some infectious disease pathogens can be transmitted through contact. Keeping hands clean, reducing touching door handles, elevator buttons, desks, etc., and avoiding rubbing eyes with hands are important measures to prevent some infectious diseases such as new coronavirus pneumonia.

Wash your hands before meals, after defecation, after going out and coming home, before doing eye exercises, and before wearing or removing contact lenses. Use the "seven-step hand washing method" to clean your hands, and wash your hands for at least 20 seconds (equivalent to singing "Happy Birthday" twice).

16. How can parents detect their children’s myopia as early as possible?

Pay attention to related symptoms and have regular vision checks.

During the winter vacation, parents should pay attention to their children's eyesight. If they find that their children have symptoms such as dry eyes, foreign body sensation, burning sensation, itching, photophobia, red eyes, and eye pain, they should stop watching videos; if the symptoms cannot be relieved, go to the hospital for treatment if necessary.

For young children, parents should consciously observe them from time to time or actively ask whether they have the above symptoms. If they find that their children have myopia-related symptoms such as tilting their heads to see things, squinting frequently, squeezing their eyes, etc., they should rest and exercise in time, and go to the hospital for treatment if necessary.

17. What should parents and children do if they find that they have myopia?

Go to the hospital in time and receive scientific treatment according to the doctor's instructions.

Myopia can be corrected, but it is difficult to cure. If you find that you are myopic, you must adjust your mindset, not be superstitious, go to a regular ophthalmology medical institution for examination, and undergo mydriasis refraction if necessary. The doctor will give the best treatment plan according to the situation.

Currently, the means available for myopia prevention and control include wearing frame glasses, orthokeratology lenses (commonly known as OK lenses), low-concentration atropine eye drops, etc., which have a certain effect in controlling the progression of myopia, but are not suitable for everyone. They must be selected and used under the guidance of a doctor and reviewed regularly. At the same time, myopic children and adolescents should change their bad eye habits and participate in more outdoor activities.

18.Will wearing frame glasses increase myopia?

If myopia is not controlled scientifically, it will worsen regardless of whether you wear glasses or not. If myopia has already occurred, not wearing glasses in time and correctly will accelerate the growth of myopia. The correct approach should be to correct it scientifically under the guidance of a doctor, and wear appropriate glasses as soon as possible when you can't see clearly.

19. Can I go to the hospital for an eye test and glasses fitting during this winter vacation?

It depends on the epidemic prevention and control situation.

In low-risk areas, if there is a need for eye examination and glasses fitting, you can go to the hospital for eye examination under the premise of taking full epidemic prevention measures. It is recommended to learn about the consultation information of the optometry department of the medical institution and the opening hours of the glasses fitting center in advance, make an appointment as required, and visit the doctor in different time periods. During the process of eye examination and glasses fitting, children, adolescents and accompanying parents should take personal protection and avoid crowds.

In medium- and high-risk areas, it is recommended to postpone routine vision checks, eye examinations, and glasses fitting.

20. During the winter vacation, what can parents do to prevent myopia in their children?

Set an example and protect your eyes. The role of parents in setting an example cannot be ignored.

First of all, we must establish the basic concept that myopia is "preventable, controllable, correctable, but not curable." Parents should not be "mobile phone addicted," "TV addicted," or "computer addicted," and spend as much time as possible at home with their children and carry out interactive activities with them. In low-risk areas, parents should take their children outdoors more often and get close to the sun.

Source: National Health Commission official website

Expert Recommendation:

Expertise: Combining Chinese and Western medicine to treat dry eyes, cataracts, children's eye diseases, and fundus diseases

Wang Zhiqiang: Doctor of Medicine, Associate Chief Physician, Director of Ophthalmology. He is also the Secretary General of the Ophthalmology Branch of the Chinese Society of Traditional Chinese Medicine Information, Chairman of the Science Popularization and Health Education Working Committee of the Chinese Medical Education Association, Vice President of the Chinese Medicine Hospital Management Branch of the Chinese Society of Traditional Chinese Medicine Information, Deputy Secretary General of the Ophthalmology Professional Committee of the Chinese Medical Doctor Association's Branch of Integrated Chinese and Western Medicine, Executive Director of the Ophthalmology Branch of the Chinese Society of Ethnic Medicine, Vice President of the Young Physician Branch of the Chinese Association for the Promotion of Traditional Chinese Medicine, Member of the Ophthalmology Branch of the Chinese Society of Traditional Chinese Medicine, Director of the Ophthalmology Professional Committee of the World Federation of Chinese Medicine Societies, and Beijing Science Popularization Expert. He is good at combining traditional Chinese and Western medicine to treat myopia, amblyopia, pediatric blepharospasm, dry eyes, age-related macular degeneration, optic atrophy, glaucoma, menopausal eye diseases and other ophthalmic diseases. He is good at cataract, glaucoma, vitreous cavity injection, tear duct, pterygium, eyelid plastic surgery and other surgeries. He advocates the combination of traditional Chinese and Western medicine in the treatment of eye diseases, giving full play to the respective advantages of traditional Chinese and Western medicine, in order to help patients to the greatest extent. In clinical practice, he uses a combination of Chinese and Western medicine treatment methods, harmonizes the internal and external aspects, and treats both the symptoms and the root causes. He has rich experience in the treatment of many common and difficult ophthalmic diseases, such as juvenile myopia, blepharospasm, diabetic retinopathy, age-related macular degeneration, ischemic optic neuropathy, optic atrophy, retinitis pigmentosa, high myopia retinal diseases, thyroid-related eye diseases, orbital inflammatory pseudotumor, etc. He has edited and participated in 3 professional books, undertaken and participated in more than 10 national, provincial and ministerial projects, and published more than 20 papers in professional core journals. He serves as an expert in the regular training examination and professional title examination of the State Administration of Traditional Chinese Medicine. He has served as a teacher in the Neijing Teaching and Research Section of the Western Medicine and Chinese Medicine Class of Xiyuan Hospital of the China Academy of Chinese Medical Sciences, a teacher of clinical professional students of Beijing University of Chinese Medicine and Binzhou Medical College, a teacher of continuing education projects at the Beijing and district levels, and also teaches ophthalmology graduate students and international students. He is passionate about popularizing ophthalmic knowledge and has been invited to participate in the recording of television and radio science programs and publish various science articles many times. He once represented the State Administration of Traditional Chinese Medicine and won the third prize in the 2017 National Science Popularization Competition.