Screen time and health: How prolonged device use may raise diabetes risk

Digital eye strain, also called computer vision syndrome, is becoming increasingly common among young people. It happens when you spend long hours looking at screens — like computers, smartphones, and tablets — without taking breaks. Symptoms include dry eyes, redness, blurred vision, difficulty focusing, headaches, and eye irritation.

Previously, this condition was mostly seen in office workers. Today, Gen Z and young adults are experiencing it too, due to heavy use of technology for study, work, and entertainment. Prolonged screen exposure makes the eyes work harder, causing discomfort and fatigue. Even simple daily activities like scrolling on your phone or watching videos for hours can trigger strain.

Screen time isn’t the only factor affecting eye health. Sedentary habits, irregular sleep patterns, and unhealthy diets are adding to the problem. These lifestyle factors can contribute to broader health issues, including metabolic disorders like Type 2 diabetes. When eye strain and high blood sugar occur together, the risk of serious eye problems, such as diabetic retinopathy, increases significantly. Diabetic retinopathy is a condition where high blood sugar damages the tiny blood vessels in the retina, leading to vision loss over time.

According to Dr Surabhi Kandelwal, Consultant – General Ophthalmology at Sankara Eye Hospital, “When young individuals spend long hours on screens and also have uncontrolled blood sugar, the combination can seriously affect the eyes.” Awareness of these risks and adopting healthy habits is key to prevention.

How to protect your eyes and health

Managing digital eye strain and preventing related health risks involves both small daily changes and regular check-ups. One simple method recommended by eye specialists is the 20-20-20 rule. Every 20 minutes, look at something 20 feet away for at least 20 seconds. This allows the eye muscles to relax and reduces strain.

Other important steps include staying hydrated, making sure you have proper lighting while using devices, and positioning screens at a comfortable distance. Avoid working in dim or excessively bright light, which can worsen eye strain. Adjust screen brightness and contrast to match your surroundings, and take frequent short breaks to reduce tension on your eyes.

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Regular eye examinations are crucial, especially for young people who spend most of their day on digital devices. Eye specialists can detect early signs of strain, monitor for conditions like dry eye or refractive errors, and provide guidance on corrective measures such as glasses or eye drops.

In addition to eye care, young adults must monitor their blood sugar levels. Sedentary lifestyles and long screen hours can contribute to insulin resistance, a precursor to Type 2 diabetes. Routine health check-ups and simple lifestyle adjustments, such as exercising daily, eating a balanced diet, and maintaining a healthy sleep schedule, can significantly reduce long-term health risks.

Mindful screen habits are another key to protecting vision and health. Limiting recreational screen time, taking outdoor breaks, and incorporating eye-friendly exercises, such as blinking frequently or focusing on distant objects, can relieve eye stress. Parents and educators can also encourage healthier tech use by setting screen time limits and promoting physical activities for children and teens.

The connection between screen time, eye strain, and metabolic health highlights the importance of an integrated approach. It’s not just about protecting vision; it’s about preventing lifestyle-related diseases that can affect overall well-being. By combining proper eye care, regular health monitoring, and balanced daily habits, young people can safeguard their eyes and reduce the risk of complications from diabetes and other metabolic disorders.

Ultimately, protecting your vision today is an investment in long-term eye and overall health. Simple, consistent steps can prevent the silent accumulation of eye strain and health risks. Awareness, proactive care, and responsible use of digital devices are the best ways to keep eyes healthy, maintain clear vision, and reduce future health problems.