Dry eye symptoms can be incredibly frustrating, from that gritty sensation in your eyes to blurry vision that interferes with daily activities. While professional treatment is sometimes necessary, many patients find significant relief through lifestyle modifications that support healthy tear production and eye comfort.
Keep reading to learn more about seven lifestyle changes you can implement to manage dry eye symptoms, and when it’s time to seek professional treatment.
What is Dry Eye?
Dry eye occurs when your eyes don’t produce enough tears or when the tears evaporate too quickly due to poor quality. Your tear film consists of three essential layers: the outermost lipid layer that prevents evaporation, the aqueous layer that provides hydration, and the mucin layer that helps tears spread evenly across your eye’s surface.
When any of these components becomes imbalanced, dry eye symptoms can develop. New Yorkers face unique challenges with dry eye due to environmental factors, including air pollution, seasonal allergens, and the constant use of heating and air conditioning systems, which reduce humidity levels.
Simple Dry Eye Strategies That Make a Difference
Patients with mild dry eye can often reduce their symptoms by making simple lifestyle changes, such as:
1. Increase Your Water Intake
Dehydration directly affects your body’s ability to produce sufficient tears, exacerbating dry eye symptoms. Aim for at least eight glasses of water daily, and consider increasing this amount during hot weather or when spending time in air-conditioned environments.
2. Monitor Your Environment’s Humidity
Low humidity levels accelerate tear evaporation, particularly during winter months when heating systems dry out indoor air. Using a humidifier in your bedroom and workspace can help maintain optimal moisture levels, often providing relief for many individuals with dry eyes.
3. Incorporate Omega-3 Fatty Acids in Your Diet
Research consistently shows that omega-3 fatty acids improve meibomian gland function, which is responsible for producing the oil layer of the tear film. Include fatty fish, such as salmon, mackerel, and sardines, in your diet, or opt for plant-based options like flaxseeds, chia seeds, and walnuts.
Dr. Rosenthal may recommend high-quality omega-3 supplements if dietary sources are insufficient.
4. Follow the 20-20-20 Rule
Extended screen time reduces your natural blink rate from 15-20 blinks per minute to as few as five blinks per minute. Incomplete blinking prevents proper tear distribution across your eye’s surface.
The 20-20-20 Rule combats this: every 20 minutes, look at something 20 feet away for 20 seconds. This break allows your eyes to rest and promotes blinking.
5. Reduce Exposure to Eye Irritants
Cigarette smoke, strong perfumes, and household cleaning products can trigger dry eye flare-ups. When possible, avoid these irritants or ensure adequate ventilation when using cleaning products.
If you smoke, quitting provides significant benefits for overall eye health and dry eye symptom relief.
6. Protect Your Eyes Outdoors
Wind and UV exposure accelerate tear evaporation and can damage the delicate tissues around your eyes. Wear wraparound sunglasses with UV protection when outdoors, particularly on windy days.
This protection is especially important for contact lens wearers, who may experience increased sensitivity.
7. Practice Good Eye Makeup Hygiene
Eye makeup can block the tiny meibomian glands along your eyelid margins, disrupting oil production essential for healthy tears. Remove makeup thoroughly each night using gentle, oil-free cleansers.
When to See Your Eye Doctor About Dry Eye
While these lifestyle modifications provide significant relief for many patients, some individuals require additional treatment. Dr. Rosenthal offers comprehensive dry eye evaluations and advanced treatment options, including prescription eye drops like Restasis, punctal plugs to conserve tears, and BlephEx treatments to address underlying conditions such as blepharitis.
If you’re experiencing persistent dry eye symptoms despite implementing these lifestyle changes, schedule an appointment at Rosenthal Eye Surgery in Long Island, NY, today! Our specialized approach to dry eye diagnosis and treatment can provide the relief you deserve, allowing you to return to comfortable, clear vision in your daily activities.
