How to control myopia progression

Myopia, or near-sightedness, is a common vision condition that affects millions of people around the world. It occurs when the eye becomes elongated, making it difficult to focus on distant objects. Myopia progression can lead to more serious vision problems, such as high myopia, retinal detachment, and even blindness. However, there are several methods that can be used to stop myopia progression and maintain good eye health.

1. Lifestyle & Daily Habits

Increase outdoor time

Increasing outdoor time—especially for children and young adults—has been shown to help slow the progression of myopia (nearsightedness).

Here’s why it works and how to do it effectively:

Why outdoor time helps

Brighter light exposure: Natural sunlight is much brighter than indoor lighting, stimulating dopamine release in the retina, which slows excessive eye growth (a key cause of myopia).

More distance viewing: Outdoors, the eyes focus on far objects, giving a break from close-up work.

Reduced continuous near work: Being outside naturally limits prolonged reading, screen use, or close-up tasks.

Recommended amount

• Studies suggest 2 hours per day or at least 14 hours per week of outdoor time for children to have a protective effect.

• The more consistent the habit, the better the result.

Tips to increase outdoor time

• Walk or cycle to school instead of using a vehicle.

• Schedule daily outdoor play or sports after school.

• Encourage weekend family activities like picnics, hiking, or gardening.

• Use breaks from homework or devices to step outside for even 10–15 minutes.

Limit near work strain

Avoid reading/phone use for long periods without breaks. Follow the 20-20-20 rule → Every 20 minutes, look at something 20 feet away for 20 seconds.

Ways to Limit Near Work Strain (especially for eyes)

1. Follow the 20-20-20 Rule

• Every 20 minutes, look at something 20 feet away for 20 seconds.

• This relaxes the eye muscles and reduces strain.

2. Maintain Proper Working Distance

• Keep books, phones, or screens at least 40–50 cm (about arm’s length) from your eyes.

• Avoid holding devices too close to your face.

3. Use Good Lighting

• Avoid dim light or excessive glare.

• Position your light source so it doesn’t shine directly into your eyes or reflect from the screen.

4. Take Frequent Breaks

• Every hour, take a 5–10 minute break from near tasks.

• Stretch, walk around, or close your eyes briefly.

5. Adjust Screen Settings

• Increase text size if you find yourself squinting.

• Use a comfortable brightness—neither too bright nor too dark.

6. Limit Continuous Near Work Time

• Try not to use phones or read for very long without pauses.

• Alternate between near and distance activities.

7. Supportive Environment

• Ensure proper seating and posture so your neck and shoulders stay relaxed.

• Keep screens slightly below eye level to reduce strain.

8. Increase Outdoor Time

• Outdoor activities relax the eyes and help reduce risk of myopia progression, especially in children.

Proper reading distance

• Keep at least 30–40 cm distance for books and 50–60 cm for computer screens.

• Avoid lying down while reading — it increases strain.

Good lighting

• Work in well-lit areas to reduce pupil dilation strain.

2. Corrective Lenses & Special Treatments

Prescription glasses/contact lenses

Always use the correct prescription; under- or over-correction can worsen myopia.

Myopia control lenses

Orthokeratology (Ortho-K): Special night contact lenses reshape the cornea temporarily.

special rigid gas permeable (RGP) lenses designed to temporarily reshape your cornea while you sleep.

What Ortho-K Lenses Do

• They gently flatten the central cornea overnight.

• This changes how light focuses on your retina, correcting vision temporarily.

• When you remove them in the morning, you can see clearly during the day without wearing glasses or contact lenses.

Uses

• Mainly for myopia control (slowing down short-sightedness in children).

• Can also correct mild astigmatism and hyperopia in some cases.

Often chosen by people who:

• Don’t want to wear glasses in the day.

• Can’t use regular contacts due to dry eyes or allergies.

• Play sports or work in dusty environments.

How They Work

Night time wear: 6–8 hours while sleeping.

Morning removal: Eyes keep the reshaped cornea for most of the day.

Temporary effect: Vision gradually returns to normal shape if you stop wearing them.

Advantages

• No need for surgery (reversible unlike LASIK).

• Drug-free myopia control for children.

• Daytime freedom from glasses/contact lenses.

Limitations

• Not suitable for very high prescriptions.

• Must be worn regularly to maintain effect.

• Requires strict lens hygiene to avoid infection.

Care Tips

• Always wash and dry hands before touching lenses.

• Use only approved cleaning/disinfecting solutions.

• Replace lenses as per optometrist’s schedule (usually yearly).

• Attend regular follow-ups to check corneal health.

Multifocal contact lenses: Reduce eye growth signals.

DIMS / Defocus spectacles: Designed to slow progression.

Avoid constant use of very strong magnifying glasses unless needed—stick to the prescribed power.

3. Medical Management

Low-dose atropine eye drops (0.01%–0.05%)

Reduces progression rate in children by relaxing focusing mechanisms.

Must be prescribed and monitored by an eye doctor.

Regular check-ups

Kids: Every 6–12 months

Adults: Every 1–2 years or as advised

4. Healthy Eye Suppport

Healthy Eye Support—like a daily care plan for your vision:

1. Nutrition for Eye Health 🥦

Vitamin A (carrots, sweet potatoes) – supports the retina.

Vitamin C & E (citrus, almonds) – protect against oxidative damage.

Omega-3 fatty acids (fish, flax seeds) – help prevent dry eyes.

Lutein & Zeaxanthin (spinach, kale) – filter harmful blue light.

2. Lifestyle Habits 🧘‍♀️

Follow the 20-20-20 rule – every 20 minutes of near work, look at something 20 feet away for 20 seconds.

Avoid rubbing eyes – reduces risk of infection & irritation.

Stay hydrated – tears need water too!

Limit smoking & alcohol – they increase the risk of cataracts and macular degeneration.

3. Digital Eye Protection 💻

Adjust brightness & contrast to match room lighting.

Keep the screen 20–24 inches from your eyes, slightly below eye level.

Use blue light filters (glasses or device settings) if needed.

4. Sun & Environment Protection 😎

Wear UV-blocking sunglasses outdoors.

Protect from dust, wind, and strong light with protective eyewear.

5. Regular Eye Check-ups 🩺

Adults: every 1–2 years, more often if you have diabetes, high BP, or family history of eye diseases.

Kids: as per pediatric or school screening schedules.

Balanced diet rich in green vegetables, omega-3 fatty acids, and vitamins A, C, and E for retinal health.

Avoid excessive screen time, especially for children under 6.

🔍 Important: Myopia control works best when started early, especially in children between 6–14 years old when eye growth is fastest.