Have you ever lost the track of time while scrolling on your phone or watching your favorite shows a biping of a bipartage? Well, here is a wake-up call-just one hour a day on the digital screen, which can increase your risk of myopia, or proximity. A new study published in Jama Network Open has shown that with each additional hour of screen time, the possibility of developing myopia increases by 21 percent.

The study, a systematic review and dose-reaction met-analysis found a clear link between excessive screen exposure and deteriorating vision. The risk appears to be a spike between the use of 1 to 4 hours of daily screen, there is no major jump beyond this. Interestingly, research suggests that keeping screen time below an hour per day can cause a safe range to avoid eye stress and long -term damage.

The growing myopia epidemicwith screen is becoming an indispensable part of our daily life – whether it seems to be an alarm on a japic in proximity for work, education, or entertainment. The study analyzed data of 45 investigations, including more than 335,000 participants from toddlers to young adults. Conclusions strengthen concerns about the “Myopia epidemic” fueling by digital device use.

Only beyond vision problems, prolonged screen exposure is also associated with issues such as the duration of attention, poor posture and obesity, back pain and spinal discord. This is particularly worrying for students, who often spend hours in studying on screen, sometimes in a strange situation that gives more stress to their body.

How to keep your eye health in check

If the screen time is not an option completely cutting, do not worry – there are still ways to protect your eyes. Here are some specialist-innovative tips:

Follow the rule of 20-20-20-In every 20 minutes, take a break of 20 seconds and see something 20 feet away. It helps in reducing eye stress and dryness.

Adjust the screen brightness and contrast – a screen that is very bright or too slow, can put extra stress on your eyes. Adjust the glow to match the surrounding light.

Keep the proper distance – Keep the screen at least one hand length away and keep them at the eye level to reduce stress on your eyes and neck.

Use blue light filters – Blue lights from the screen can interfere with sleep and cause digital eye stress. Consider using blue light-blocking glass or enabling “night mode” on devices.

Eyelids more often – Staring on the screen reduces the blink rate, causing dry eyes. To keep your eyes moist, make a conscious effort to take a blink again and again.

Step out – Natural daylight is very good for your eyes. Spending at least 2 hours per day can help prevent myopia progress, especially in children.

Eat eye -friendly foods -Diet rich in omega -3 fatty acids, and antioxidants (such as carrots, spinach and fish) can support eye health.

Receive regular eye check-ups-Do not experience vision problems only, regular eye examination can catch stress or early signs of myopia.

The digital world is not going anywhere, but this does not mean that our vision has to be damaged. By being conscious of screen time and following simple eye care habits, we can protect our vision and overall well -being. So, next time you arrive for your phone, remember – your eyes are also worth brake!

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