Dry eye occurs when the eyes do not produce the necessary amount of liquid to keep the surface of the eye moist and refreshed with ocular fluid. This fluid not only keeps eye moist, but also acts as a natural cleanser, removing small particulates and debris.

While hormone-related changes or medication side effects are common causes, the decreased blinking associated with extended screen use also causes the eyes to become dry, itchy, and irritated. Over time, this can lead to permanent dry eye. 

Above and beyond being an irritation, chronic dry eye can permanently damage the cornea, leading to vision loss which is why proactive prevention and treatment are essential.

Dry Eye Diagnoses Are On The Rise

Dry eye used to be less common, mostly isolated to adults 65+, post-menopausal women, or as a medication side effect. Today, our progressive and extended use of screens for work, school, and entertainment has led to an exponential rise in dry eye symptoms and diagnoses in patients of all ages. 

Other causes of dry eye include:

• Previous LASIK surgery
• Underlying health conditions known to contribute to dry eye, such as autoimmune disorders, diabetes, or thyroid issues.
• Suffering from allergies
• Working or spending ample time in environments with high particulate matter or pollutants that irritate the eyes
• Autoimmune disorders
• Wearing contact lenses
• Lacking adequate vitamin A or omega 3 fatty acids
• Spending more than a couple of hours per day on the computer

Symptoms of Dry Eye

While dry eye symptoms are uncomfortable enough on their own (it is one of the ten most common causes of eye pain), chronic and untreated cases lead to more serious issues. 

Having dry eye raises the risk of eye inflammation, abrasion of the corneal surface, corneal ulcers, vision loss, and more frequent eye infections. Symptoms of dry eye include:

• Feeling that your eyes are dry, making blinking uncomfortable.
• A gritty or scratchy feeling
• Red eyes
• Excessive watering (contrary to what you might think, the irritation from dry eye causes excessive tearing at times)
• Light sensitivity
• Stringy mucus on the eye
• Blurred vision 

Dry Eye Prevention In 7 Simple Steps

Fortunately, healthy lifestyle choices go a long way toward preventing dry eye and minimizing its irritating side effects. Dry eye is largely preventable or, at least, easily managed in seven simple steps. 

Practice healthy screen time habits

Normally we start with diet, but the link between extended screen use and dry eye is so strong that practicing healthy screen time habits is one of the best things you can do to prevent dry eye. This is something you should practice as a family since our children are also spending more time on screens both at home and at school.

We recently published on how to prevent eye strain, emphasizing the 20-20-20 rule. The more you look at screens - computers, phones, tablets, and TV - the less you blink. Blinking is an autonomic nerve function - meaning you don’t have to think about it to do it. Unfortunately, when our brains are hyper-focused on screens, the autonomic system is lulled, leading to slower breaths and fewer blinks.

The less you blink, the drier your eyes become. Over time, this deprives the eye of moisture and leads to chronic dry eye. Practicing the 20-20-20 rule helps to restore a healthy blinkng rhythm.

• When using screens, set a timer on your phone and take a stretch break every 20 minutes. 
• While you’re at it, stare at something at least 20 feet away (a view of the outdoors is always nice!) for at least 20 seconds. 
• Also, whenever you think about it, give your eyes a few extra blinks to give them an extra moisture boost.

Eat well and keep hydrated

Did you notice that lack of Vitamin A and Omega 3s were on the above list of risk factors for dry eye? 

What you eat matters to every aspect of your health - including vision. Eating nourishing foods and drinking plenty of good ol’ fashioned water go a long way toward giving your body everything it needs to be well. This one foundational step not only lowers your risk of dry eye, but it also helps with weight management and the prevention of other diseases - many of which impact eye health and vision. 

Focus on a diet comprised of lean meats, healthy fish, and lots of fruits and veggies. Nuts and seeds are great, too. Foods with the highest natural levels of Vitamin A include:

• Leafy greens (spinach, romaine, chard, kale, bok choy)
• Yellow and orange veggies (carrots, squash, sweet potatoes/yams, pumpkin)
• Tomatoes
• Red, yellow, and orange bell peppers
• Fish oils - either through physician or optometrist approved supplements or from eating fish known to be high in omega-3s - like salmon, sardines, mackerel, and anchovies.
• Eggs
• Milk

One way to boost eye health is to pack eye-friendly nutrients into your morning smoothie, like this Eye-Friendly Green Smoothie. If you feel you’re at risk for dry eye or you’ve already experienced symptoms, speak with your optometrist about supplements that support eye health.

Get plenty of sleep

Most adults in the United States suffer from chronic sleep deprivation, which leads to dry and irritated eyes. Establishing healthy sleep habits is a lifestyle choice with exponential benefits. 

• Adults need between seven and nine hours of sleep per night.
• Older children typically need between nine and ten hours of sleep.
• Younger children benefit from at least ten or more hours of sleep per day.

Keep preservative-free eye drops at the ready

Using preservative-free (labeled on the bottle) eye drops on hand is another smart move. Anytime your eyes feel dry, or itchy, or you feel the urge to rub your eyes - use the drops instead. 

Preservative-free drops are best. Many brands put chemicals in their drops to increase their shelf life. Unfortunately, these chemicals can irritate already sensitive eyes. Preservative-free options ensure you get all of the good hydration without any of the potential irritants.

NOTE: The use of a portable humidifier where you work or use screens can also help to support a more moist eye environment. Just make sure to follow the manufacturer’s routine cleaning/sanitizing instructions to prevent build-up of bacterial, fungi, or other eye infection threats.

Make eyeglasses the staple and wear contacts sparingly for dry eye prevention

If you’re prone to dry or irritated eyes, we recommend wearing glasses as much as possible and wearing contacts for shorter durations. Contact lenses exacerbate dry eyes, so it’s worth putting them on the shelf for a while to see if that helps. If you do wear contacts, give your eyes an extra dose of preservative-free lubricant drops at least a few extra times a day to ensure the surface of your eyes isn’t drying out beneath the lens films.

Apply warm compresses

Whenever you can, take a moment to sit back, relax, and apply a warm compress over your eyes. This can be as simple as using a clean washcloth, running it under water, wringing out excess moisture, and then folding it to lay comfortably over your closed eyes. Let it rest for at least five minutes. In addition to keeping your eyes closed and helping them lubricate, the moist warmth is soothing.

Avoid smoke whenever possible

Smoke is a major irritant for the eyes, sinus, and respiratory systems. If you are around smokers, be diligent about remaining upwind. The same is true if you enjoy sitting around fire pits or going camping and having a campfire. 

Try to keep your eyes away from direct contact with smoke. If the environment is smokey, keep a bottle of artificial tears in your pocket and use them liberally to soothe your eyes and keep them moist.

Check Your Dry Eye Symptoms With Eye To Eye Family Vision Care

Do you suspect you suffer from dry eye? Have you tried these nine ways to support dry eyes with little to no effect? 

Schedule an appointment at Eye to Eye Family Vision Care, and we’ll get you the dry eye treatment and relief you need. 918-227-3937.