The link between daily habits and vision
There is mounting evidence that our vision is affected by what we do. The amount of time we stay focused on something close to us may affect how we see.
A study of 10–12 year old school children in Brisbane found that visual demands placed on children in modern classrooms were greater than those reported for traditional classrooms. Higher levels of vision, sustained focus and eye alignment, and contrast processing were needed to perform optimally—especially with the increased use of computers and tablets.
Rising rates of myopia in children
At the same time, the incidence of short-sightedness (myopia) is also increasing. Myopia is thought to be mostly environmental, but it does have a genetic link. The more we do up close and indoors, the more likely we are to become myopic.
High myopia increases the risk of:
- Retinal tears
- Early cataracts
- Glaucoma
- A form of macular degeneration
Why visual hygiene matters
To slow the progression of myopia and manage other visual issues, it’s important to practise good visual hygiene. Think of it like brushing your teeth for your eyes—most people know about dental hygiene, but visual hygiene is often overlooked.
At Pezzimenti Nixon Optometrists, we recommend the following approach to reduce visual strain and maintain healthy eyesight.
What is visual hygiene? Use the B.O.L.D. method
B – Breaks
- Take regular breaks every 45–60 minutes
- For device use, breaks should be even more frequent
- Aim for at least 1.5 hours of outdoor time per day
O – Over the shoulder lighting
- Ensure good ambient and task lighting
- Avoid eye strain from poor lighting when watching TV or using a computer
L – Look up regularly
- Shift your gaze into the distance (more than 6m) every minute or so
- This helps prevent your visual system from becoming overworked
D – Distance
- Keep printed material at least 35cm away
- Avoid reading while lying down or on your stomach
Reduce the risk of myopia progression
By applying these BOLD visual hygiene techniques in your daily life, you’re less likely to experience visual complications or rapid myopia progression. If symptoms persist, book an eye exam to rule out any underlying concerns.
