Pandemic Stress Can Change Your Eyesight

How have the last few months been for you?

Regardless of the positives in your life you’re probably baseline stressed.

It’s normal to feel anxious, stressed, overwhelmed or even scared right now. Colorado is experiencing both a pandemic and a civil rights movement alongside the compounding challenges of reopening schools, a high unemployment rate, and smoke from wildfires keeping many people inside… oh yes and we’re in the midst of an election season.

It’s fair to say that Coloradans are carrying more stress with them on a consistent basis, but what is it doing to our bodies?

We’ve all had that moment where we get some bad news and we can feel the stress take over our bodies. This is called fight, flight or freeze and it’s where your body moves into protection mode.  Initially, your heart may pump faster as adrenaline moves through the body, your breathing becomes shallow, and your pupils dilate enhancing your ability to see danger. Your body is preparing for a physical threat even if the stress is from a non-physical threat like a difficult project at work or a spat with a friend.

You may experience mild stress, or you may experience high stress. The eyes also experience a range of impact due to stress from mild discomfort to debilitating vision loss.

Symptoms of Stress Impacting Eye Health:

  • Tunnel vision – Loss of visual acuity in the peripheral vision. Feels like you can only see in front of you.
  • Light sensitivity – An intolerance to light. Feels like you have to close your eyes when experiencing light and there is discomfort.
  • Eye twitching – Random spasms around the lid of one or both eyes.
  • Very dry or very wet eyes – Both of these can be cause by stress depending on your body’s response.
  • Blurry vision – This is usually mild when caused by stress.
  • Eye strain – Fatigue of the eyes may be caused by stress, but can also be caused by too much screen time.
  • Vision Loss – The stress hormone cortisol can damage the eye and the brain. Stress is also linked to causing diseases that can lead to vision loss including glaucoma.

It’s more likely that your eye’s response to stress will be minor, but if any of these symptoms are impacting your quality of life or the symptoms persist contact your optometrist immediately.

Ideas to Lower Stress & Relax Your Eyes

  • Reduce your screen time for a few days to reduce eye strain and give eye muscles a break
  • During screen time use the 20-20-20 Rule. Every 20minutes, look at something 20 feet away for 20
  • Participate in a daily meditation
  • Exercise daily
  • Walk outside if possible
  • Eat a healthy diet
  • Get good sleep

We know that stress impacts every system of the body including our eyes. Colorado’s doctors of optometry want you to know that the benefits of managing stress on a daily basis will not only improve your eye health, but your overall health. Even picking one stress reducing activity daily can help. What will you pick?

5 Ways to Prepare for School in a Pandemic

In the past, Colorado students have kicked off the year with new clothes, new supplies and the typical nerves and excitement of starting a new year of learning. Regardless of whether a student liked school or not, they mostly knew what to expect.

However, the 2020-2021 school year is starting with a baseline of caution, anxiety and an ever-changing game plan during a global pandemic. Many families are struggling to feel comfortable with an in-person learning environment and others are opting for distance learning this year. Regardless of the learning environment, school in Colorado will be different for now.

So how do you even begin to prepare your child to have a successful school year during a pandemic? Colorado’s doctors of optometry have compiled a unique list of five areas to consider as your family approaches the start of school.

You might wonder, what does optometry have to do with K-12 learning? Experts say that about 80% of what a student learns is presented visually. This makes eye health very important for students. Optometrists are also part of a multi-disciplinary team of health-care practitioners that contribute to diagnosing learning difficulties when challenges present in school.

Preparing for the 2020-2021 school year in Colorado should include planning and preventative measures in the five areas listed below. By considering these areas, families can build a healthy foundation for learning while avoiding difficulties.

1. Assess Your Student’s Vision & Eye Health

 It’s highly recommended that each student gets a comprehensive eye exam, every year. It’s even more important this year as children are experiencing increased stress, anxiety, countless lifestyle changes and more screen time than ever. This can be a recipe for vision changes that can impact learning if they aren’t addressed.

A comprehensive eye exam gives the patient and doctor a look at overall physical health in addition to eye health. Optometrists are often able to diagnose general health and eye health conditions before symptoms occur. This makes early intervention and treatment possible before vision and learning is heavily impacted.

“It’s so important for each student to get their eyes checked as part of supporting their learning. It’s especially important to rule out a visual issue if your child is struggling with reading, headaches, coordination, blurry vision, double vision, or dry eyes. With the recent screen time increases, we want to make sure that student eye health is not a problem for the school year,” says Tom Cruse, President at Colorado Optometric Association.

Visual Skills Essential for K-12 Learning:
During a comprehensive eye exam an optometrist is assessing your student’s visual skills in the below areas. These areas are essential for learning and if the eyes are not functioning well in these areas learning is often impacted negatively.

  • Good visual acuity at all distances
  • Satisfactory eye teaming skills
  • Satisfactory eye movement skills
  • Satisfactory focusing skills

If your child is already experiencing learning difficulties and has one or more of the below listed symptoms, they may have a learning-related vision problem. It’s recommended that the child has comprehensive evaluation by an optometrist who specializes in children’s vision and learning-related vision problems.

Symptoms of Learning-related Vision Problems*:

  • Headaches or eye strain
  • Blurred vision or double vision
  • Crossed eyes or eyes that appear to move independently of each other (Read more about strabismus.)
  • Dislike or avoidance of reading and close work
  • Short attention span during visual tasks
  • Turning or tilting the head to use one eye only, or closing or covering one eye
  • Placing the head very close to the book or desk when reading or writing
  • Excessive blinking or rubbing the eyes
  • Losing place while reading, or using a finger as a guide
  • Slow reading speed or poor reading comprehension
  • Difficulty remembering what was read
  • Omitting or repeating words, or confusing similar words
  • Persistent reversal of words or letters (after second grade)
  • Difficulty remembering, identifying or reproducing shapes
  • Poor eye-hand coordination
  • Evidence of developmental immaturity

*Symptoms list created by Think About Your Eyes, April 2017

2. Create a Family Stress Management Plan

Eye twitching, blurry vision, headaches, watery eyes or dry eyes can all be caused by stress. In fact, stress can cause vision issues and vision issues can cause stress. Don’t get caught in this cycle!

This year, there are a lot of new stressors for students beyond learning and homework. Having a stress management plan for each person in the home will help everyone stay happy, healthy, learning, and working.

It’s a good idea to start talking to your student about what their school day will look like and prepare them for the things that are changing.

Reflecting on the questions and statements below can help you get your family stress management plan in place. You can then build a daily schedule and house rules around each family member that helps find success in their day.

  • How does my student handle life changes and daily transitions?
    • Do they need advanced notice?
    • Do they need multiple discussions on the changes?
    • Do they need time to process and adjust to the change?
    • Do they need reassurance?
    • Do they need space to process?
  • How does my student feel comforted and supported?
    • Quality time?
    • Validation?
    • Reassurance?
    • Physical affection?
  • Have you addressed your child’s concerns and questions about school?
  • Do you have a time, place and person(s) for your student to talk about things when they are worried?
  • What activities does my student need to do daily to feel content with their day?
    • Reading?
    • Crafts?
    • Sports?
    • Quality time with a parent?
    • Time outside?
    • Free play?
  • What level of news coverage is healthy for your student and each member of the household?
  • Does watching/discussing the news in front of your student impact them positively or negatively?
  • What kind of help, self-care or tools do you need as a parent to be a healthy support for your child’s education?
    • Your own time and space for self-care?
    • Open communication with family and friends?
    • Social media breaks?
    • New boundaries with family and friends?

3. Assure Your Student is Eating Well

The food we eat can impact how we feel emotionally and physically. Food also impacts our eye health. Children’s eating habits can change as they experience stress and as daily schedules change. When some people experience stress they eat less and others eat more. What is healthy and effective for your student?

Making sure your child is eating enough breakfast, lunch, and dinner is helpful. Or maybe they aren’t into full meals right now so making sure they are grazing throughout the day will help keep blood sugar balanced, stress low, and it also can mean less tantrums or moodiness.

10 Nutrient Dense Foods to keep eyes healthy and brains learning:

  • Fish is rich in omega-3 fatty acids
  • Nuts and legumes are rich in omega-3 fatty acids and vitamin E
  • Seeds are rich in omega-3 fatty acids and vitamin E
  • Citrus fruits rich in vitamin C
  • Leafy greens rich in lutein and zeaxanthin
  • Carrots rich in vitamin A and beta carotene
  • Sweet potatoes rich in beta carotene and vitamin E
  • Beef is rich in zinc
  • Eggs rich in lutein and zeaxanthin
  • Water prevents dehydration and keeps your brain running

4. Determine How Much Exercise Your Student Needs

Exercise increases blood flow to the optic nerve and retina, reduces stress, improves alertness, motivation, attention and it even helps us retain information.

We all know that when schedules change one of the first things to cease is healthy exercise. Whether attending school in-person or online how will your child get the exercise they need to thrive? How can you use exercise as a tool during the school year? Some families have students jump on a mini-trampoline or do jumping jacks before tackling homework or a school lesson. Others use it as a motivational reward. What works for your student? Tips for getting kids to exercise.

The Centers for Disease Control and Prevention (CDC) recommends the following activity levels for:

  • Children ages 3-5 years should have active play throughout the day.
  • Children ages 6-17 should have one hour of moderate to vigorous physical activity daily. Including;
    • activities to strengthen bones 3 days per week (ex: running or jumping)
    • activities to build muscles 3 days per week (ex: climbing or push- ups)

5. Address Sleep Difficulties

Dark circles around their eyes, moodiness, fatigue, difficulty learning, forgetfulness, and lack of motivation are all common signs of poor sleep. Poor sleep is not conducive to a successful learning environment and it can also strain family relationships. It’s a good idea to address everyone’s sleep issues in the household for optimal learning, working, playing and relating.

Sleep is clearly important for everyone and your student is no exception. It’s also very common for sleep to be impacted by stress and anxiety. Improving sleep could be as simple as better sleep hygiene, a new pillow, reducing stress or eliminating screen time before bed. However, sometimes there’s an actual health issue at play. If sleep doesn’t get better with common sense adjustments and is impacting daily life (like school) it’s time to consult a doctor.

During a comprehensive eye exam an optometrist may spot signs of sleep issues including sleep apnea or other health conditions that are associated with sleep difficulties like pediatric myopia, diabetes, glaucoma, or an autoimmune disease.

The CDC recommends the following sleep quantity for:

  • Ages 3-5 years: 10-13 hours per 24 hours (including naps)
  • Ages 6-12 years: 9–12 hours per 24 hours
  • Ages 13-18 years: 8–10 hours per 24 hours

Tips to Improve Sleep:

  • Stick to a sleep schedule where you go to bed at the same time and wake at the same time even on the weekends.
  • Remove screens from the bedroom including phones, TVs, and tablets.
  • Stop the use of any screen one hour before bedtime to reduce blue light exposure.
  • Make sure your child’s sleep environment is comfortable for them and includes their unique sleep preferences.
  • Avoid caffeine in the afternoon and before bed.
  • Make sure your child is getting enough exercise during the day

8 Tips to Protect Your Eyes This Summer

A lot has changed for the summer of 2020, but Colorado optometrists want you to know that protecting your eyes is still important. Colorado’s sunlight is roughly 20% brighter than at sea level. Our sunlight is even more intense at the top of a mountain as there is less atmosphere at higher elevations to filter out UV rays. Don’t underestimate the power of the Colorado sun!


Colorado’s Optometrists Give You Eight Ways to Protect Your Eyes This Summer


1.     Wear UVA/UVB Blocking Sunglasses

Did you know your eyes can get sunburned? It’s true and it’s all too common in the bright Colorado sun. Grab a pair of 100% UVA/UVB blocking sunglasses to safeguard your eye health and wear them when outside. Pair your sunglasses with a fashionable hat for even more UV protection. Start your kids off right by protecting their eyes early on. Bonus, tiny sunglasses are cute!

2.     Wear Swim Goggles

Chlorine is rough on the eyes so be sure to protect them with swim goggles. Typically, chlorine exposure in a pool will dry out your eyes and make them temporarily red. However, conjunctivitis/pink eye is a common infection for swimmers as it spreads easily in the water. Make sure those goggles are sealed well!

3.     Wear a Hat

A hat is a great addition to sunglasses for increased eye protection. Wearing a hat will shade additional parts of the eyeball and skin around the eyes. It’s also a great runner up if you forget sunglasses as you’re headed out on the trail.


4.     Clean Hands Make Healthy Eyes

Yes, washing your hands and not touching your face is important for eye health. It’s even more essential during the pandemic to wash our hands, but it was also significant before COVID-19 to prevent the transmission of disease and illness that can enter through touching your eyes and face. Plus, washing your hands reduces your risk of contracting conjunctivitis/pink eye any time of year!


5.     Eye Protection for DIY Projects/Activities and Sports

Be sure to wear safety glasses for DIY projects and high-risk activities like sports or lighting fireworks. You only get two eyes and these high-risk moments can quickly go awry with an unexpected eye injury. Do you have protective glasses for yourself and each family member?


6.     Drink Plenty of Water

Dehydration is very common in the dry Colorado summers, but is easy to avoid. When you don’t drink enough water it begins to impact your body’s ability to create tears and then can cause vision issues. Stay hydrated by drinking plenty of water throughout the day. Be sure you bring plenty of water for those outdoor activities!


7.     Get Sleep!

We all do better with a good night’s sleep and so do your eyes. When you don’t get enough sleep it impacts your visual acuity. Have you ever driven tired and then realized it wasn’t safe? That’s your eyes needing some rest. You may need to catch up on sleep or you might just need to rest your eyes for a while.

8.     Get Your Annual Comprehensive Eye Exam

Keep your eyes healthy with a comprehensive eye exam performed by your optometrist. An annual eye exam gives you a better look at your overall physical health. It will also allow for early detection of eye related diseases and non-eye related health issues. The Center for Disease Control states that, “Of the estimated 61 million US adults at high risk for vision loss, only half visited an eye doctor in the past 12 months. Regular eye care can have a life-changing impact on preserving the vision of millions of people.” Find a trusted Colorado optometrist today!

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