9 tips to reduce the risk of screen time – This is Shanghai

We don’t know about you, but with Shanghai in lockdown, we’ve been spending way too much time in front of screens in recent months (as have our kids). We sat down with Dr. Xinyu Weng 翁欣瑜, an ophthalmologist at Jiahui Health, to learn some tips for improving our habits and ask him a few questions about the effects it had on us. First, the tips…

Tips for reducing screen time:

  • Adjust the screen usage time and set an alarm to notify you when the screen has been used continuously for an hour.

  • Cut down on unnecessary social networking or entertainment time.

  • Increase time spent off-screen (such as crafting, cooking, spending time with family, or reading a book).

  • Add indoor or outdoor exercises, such as yoga, jogging, ball games, etc.

Tips to make screen time less harmful:

Blink as much as possible

The lacrimal glands secrete tears to keep the surface of the eye moist, which is necessary for proper eye function. Blinking helps tears cover the surface of your eyes.

Take breaks

When using the computer, take a break every one to two hours and keep your eyes away from the computer for 10 to 15 minutes. Work continuously for up to an hour, preferably away from the computer screen, looking at a distant target, for more than 10 seconds.

Massage

After looking at the screen for a long time, you can close your eyes and massage around the eye socket with your hands. This will increase blood circulation around the eyes.

Adjust the height of the computer and ensure that the working distance of the screen

Studies have shown that maintaining a distance of 50 to 65 centimeters between your seat and a computer screen, with the center of the screen about 20 degrees below eye level, will relax the neck muscles and minimize the surface of the surface of the eyeball exposed to the air, which greatly reduces eye fatigue.

Consult a doctor in case of dryness and discomfort

If you have dry eye symptoms, a specialist hospital is recommended for diagnosis and treatment.


Doctor Xinyu Weng 翁欣瑜

First of all, thank you for the suggestions. So what’s the maximum amount of time adults should be spending on screens each day?
There is no limit to screen time. But too much screen time can cause a lot of health issues.

A study done a few years ago showed that the average American adult spends 11 hours a day in front of a screen. Shortly after the novel coronavirus outbreak began, adult screen time jumped to 19 hours a day!

A 2017 study showed that adults who spend more than six hours a day staring at screens are more likely to suffer from depression. Therefore, it is suggested that the shorter the screen time, the better.

Under normal circumstances, no more than one hour of continuous screen time, while the total screen staring time every day should not exceed eight hours.

And what about children?
Trusted institutions like the Mayo Clinic and the American Academy of Pediatrics recommend no screen time for children under two and no more than two hours a day for older children.

For those who don’t know, what is dry eye?
Dry eye is a chronic disease caused by an abnormal tear film. It is often accompanied by dry eyes, foreign body sensation, burning sensation, sticky secretions, photophobia, sensitivity to external stimuli, tearing or congestion.

Are there any long-term consequences of dry eye?
Dry eye can cause keratitis, increase the risk of eye infection, make eyes red, increase secretions, cause tearing, cause feelings of tiredness, make it hard to concentrate, which can affect work and life normal.

How can people prevent/combat dry eye?
Reduce constant screen time and take breaks, especially at night.

Reduce contact lens wear time and make sure you wear them correctly.

Do not block the meibomian gland when applying eyeliner.

In case of eye discomfort, consult an ophthalmologist as soon as possible and get timely treatment.

What is the best treatment for people with dry eye?
There are many types of dry eye and their treatments are also different.

The most common treatment is eye drops, such as artificial tears or eye drops for chronic conjunctivitis.

Physiotherapy can be aimed at meibomain gland dysfunction (MGD), things like warm compresses, massages, and fumigations. The most effective treatments include Intense Pulsed Light (IPL) and Meibomian Gland Heat Pulse Therapy (Lipiflow).

Also, improving the habit of using your eyes will also go a long way in relieving the symptoms of dry eyes.

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For more information, to make an appointment or for any other request, scan the QR code:

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Jiahui Health

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Jiahui Health’s integrated healthcare system includes an international hospital, clinics and a team of healthcare professionals from around the world to provide high-quality international healthcare that meets the diverse needs of people at all stages of life. .

Located in Xuhui District, Shanghai, the 500-bed hospital opened in October 2017 and offers more than 35 specialties. The teams are made up of doctors from well-known medical institutions at home and abroad, 20% of doctors are from overseas, as well as top talents from domestic 3A hospitals.

Jiahui International Hospital has collaborated with Massachusetts General Hospital (MGH), the oldest and largest teaching hospital of Harvard Medical School. Through this unique long-term collaboration, Jiahui International Hospital has leveraged MGH’s expertise and over 200 years of excellence in clinical care to deliver a patient-centered experience based on care. , quality and impact.

Jiahui International Hospital has three centers of excellence, namely Jiahui International Cancer Center, Jiahui Women’s Health Services and Jiahui Orthopedics and Sports Medicine Center, as well as key disciplines such as as pediatrics, cardiology and general surgery.


[All images courtesy of Jiahui]

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