DR. RIDHI KAUR

My eight-year-old uses the computer for her school projects. I am worried about her developing digital eye strain. Please advise.
— Mishka Vikas, Bengaluru

Digital Eye Strain (DES) refers to symptoms such as eye fatigue, headaches, blurred vision, and dry eyes because of prolonged digital screen focus.
It is more common in urban children due to excessive use of digital devices for learning and entertainment. The incidence has increased almost 3x, especially after the Covid pandemic. Here are some ways to prevent digital eye strain:
• Teach her the 20-20-20 rule. Look 20 feet away every 20 minutes for 20 seconds.
• Encourage regular blinking and hydration.
• Use anti-glare screens / glasses.
• Ensure digital devices are at least 18-24 inches away from her face.
• Schedule tech-free breaks. Alternate every 45 minutes of screen learning with offline worksheets, reading, or physical activity.
• Ensure she engages in at least 60-120 minutes of daily outdoor activity.
• Teach her simple eye exercises to alleviate strain.
• Consult with your paediatrician or ophthalmologist to check if she needs to use tear drops.

Please suggest some ways to involve my six-year-old son in preparing healthy meals to promote nutritional awareness.
— Vishnu Vardhan, Trivandrum

Involving children in meal preparation results in their consuming more nutritious food, developing positive attitude towards healthy eating, and increased food literacy and vocabulary. It strengthens healthy food habits and reduces picky eating. In particular, repeated exposure to foods and participation in the culinary process reduces food neophobia (fear of new foods). Research studies have found that children ate 76 percent more salad and protein when they were involved in meal preparation with parents/caregivers.
Here are some simple ways to involve your son in meals preparation at home:
• Assign age-appropriate tasks to him, such as washing vegetables, assembling ingredients, mixing, sprinkling toppings, etc.
• Use child-safe culinary tools. Avoid cutlery with sharp edges.
• Make the culinary process exciting through colorful pictures and storytelling.
• Allow him to develop creativity and give suggestions.
• Solicit his opinion on meals planning.

My nine-year-old son doesn’t drink enough water. How do I ensure that he remains adequately hydrated without relying on sugary packaged drinks?
— Ashreya Kumar, Mumbai

Most Indian cities experience high temperatures and humidity for much of the year. Children aged 6-12 are particularly vulnerable to dehydration in such conditions. Most children fail to meet recommended daily fluids intake. And sugar-sweetened beverages (SSBs) contribute more to fluid intake than water. These include packaged fruit juices, sodas, and artificially flavoured drinks.
Adequate hydration is critical for children’s optimal physical and cognitive development. Even mild dehydration impairs children’s concentration levels, memory, school performance, stamina and endurance.
Here are some effective ways to ensure your son receives adequate hydration:
• Educate him that water is the best thirst quencher.
• Add fresh fruits like lemon, orange, or cucumber to water to enhance appeal without adding sugar.
• Encourage consumption of foods with high water content such as watermelon, muskmelon, oranges, cucumber, and tomatoes.
• Try alternatives such as unsweetened coconut water, diluted homemade lemon juice with a pinch of salt and buttermilk.
• Children mirror parental behaviour. Therefore, lead by example by choosing water over sodas, and juices.

(Dr. Ridhi Kaur is a pediatrician at Punjagutta Polyclinic, Hyderabad)