You’re young, you’re fun, you have great vision, you don’t need to worry about anything! Right? Not quite.
As your elders have probably told you, the things you do early in life can help or hurt you down the road, and that includes the steps you take to care for your vision. If you don’t utilize preventative care now, you could be at high risk for dry eye, myopia, and glaucoma, some of which are tied to heavy screen use, which is common among Gen-Z-ers and millennials. But with the right techniques, you will maintain optimal vision and eye health for years to come.
Gen-Zers and Eye Strain Issues
When it comes to eye health, younger generations have something to worry about, and it’s largely related to screen time. Insight Vision Center Optometry warns that people who are exposed to screens for more than four hours daily have 1.83 times higher odds of experiencing dry eye disease. Research published in Children’s Eye Care reveals that one hour of daily screen time can increase myopia risk by 5%, while 4 hours can raise it to 97%.
People who look at screens often may also experience headaches and blurred vision.
Preventative Eye Care Tips
Fortunately, there are ways to counter the effects of screen time and other vision issues. Here are some recommendations.
Get Eye Exams
Eye exams are recommended, even for people with perfect vision. As windows to the soul, your eyes reveal issues beyond glaucoma and cataracts. They can also be symptomatic of diabetes, high blood pressure, and autoimmune issues.
It’s recommended to get an eye exam every 1-2 years. Your optometrist will tell you if you need a quick vision check or a full dilated eye exam.
Screen Time Maintenance
It’s difficult to avoid screens when they are so essential to our lives. However, you can minimize strain with the following techniques:
- 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
- Blink consciously when you notice you’re locked into a screen to lubricate your eyes.
- Keep phones and screens at arm’s length away.
- Use soft lighting with night modes and warmer colors. Avoid working in dark rooms with bright screens.
Protect Against UV Exposure
UV light can hurt your eyes, leading to early cataracts, macular degeneration, growths, and photokeratitis (sunburned cornea). You can avoid this damage by wearing large sunglasses with 100% UVA and UVB protection. Hats and contact lenses with UV filters can also help.
Contact Lens Wear Guidelines
Contact lens wearers often abuse them by sleeping in lenses that aren’t approved for overnight wear, showering with lenses that aren’t water approved, overwearing lenses, or not cleaning them properly. Here are some guidelines that ensure safe wear.
- Follow your daily, bi-weekly, or monthly replacement schedule
- Never sleep in lenses unless it’s safe to do so
- Don’t wear lenses when showering, swimming, or in hot tubs; wear goggles if necessary
- Always wash and dry your hands before handling lenses
- Replace cases regularly and always use fresh solutions for cleaning
Nutrition and Lifestyle Recommendations
Basic nutritional and lifestyle tips support overall health, including eye health. Here are some to integrate into your wellness routine:
- Avoid smoking and vaping to decrease the risk of cataracts and macular degeneration
- Consume a diet rich in antioxidants and omega-3s
- Hydrate regularly to avoid dry eye
- Integrate sleep hygiene to reduce eye fatigue and dryness
Watch for Red Flags
Eye issues can arise, even in your 20s. Here are some signs that indicate you may need to schedule an eye exam.
- Sudden partial or complete vision loss
- Floaters and flashes of light
- Severe eye pain, redness, and blurred vision
- Double vision
- Eye injuries due to sports, chemicals, and impact
Guidelines for Glasses and Prescriptions
Glasses and prescriptions may need to be updated if you’re squinting or getting headaches at the end of the day. It’s always best to see a doctor for these needs rather than self-diagnose. For example, you should never:
- Use someone else’s glasses
- Count on random vision tests as a substitute for a real exam
- Overuse cheap reading glasses without an evaluation
Eye Drops and DIY Care
Lubricating eye drops and artificial tears are generally safe, but they should not be used daily for more than a week or two. If your issues continue, see a professional. You should also avoid drops that sting or are expired.
Tips to Make Eye Care Affordable
Another thing twenty-somethings may be unaware of is the high cost of medical care. When you’re in good health and don’t need to see doctors often, you may not realize how expensive healthcare costs and insurance premiums have become. But for some eye-opening statistics (pun intended), marketplace premiums are projected to increase by 18%, medical costs by about, and pharmacy costs in the double digits.
Eye care is especially expensive because it’s rarely covered by lower-cost insurance plans. However, there are ways to save. Here are some ideas.
- Seek Out Free or Low-Cost Eye Exams: You may find low-cost exams at retail chains, non-profit and community clinics, and optometry schools.
- Shop Smart for Glasses and Contacts: A doctor can provide a prescription, but you aren’t obligated to buy frames or contacts from your provider. You may find lower prices and attractive styles online.
- Affordable Insurance: Consider purchasing standalone eye insurance. Many of these are low-cost plans that quickly pay for themselves.
- Preventive Care: The best option may be to keep your eyes healthy and minimize visits to the optometrist altogether.
- Payment Plans: Payment plans spread healthcare costs into smaller payments, making them easier to afford. Many offers include limited-time interest-free payments, so expenses don’t accrue. Recommended providers include Cherry, Care Credit, and Alphaeon.
Twentysomethings often throw caution to the wind when it comes to eye health– and regret it later. These tips will ensure your eyes remain healthy throughout your youth and beyond, and help you save on healthcare expenses when something does come up. What do you do to stay healthy?