Dry eye discomfort is a common issue that can significantly impact your daily life. It occurs when your eyes don’t produce enough tears or when the tears evaporate too quickly, leaving your eyes feeling dry, gritty, and irritated. Adopting certain lifestyle changes can help alleviate symptoms and prevent further discomfort. Below are ten practical and effective changes you can implement to reduce dry eye symptoms and improve your overall eye health.

1. Stay Hydrated

Proper hydration is essential for maintaining tear production and overall eye health. When your body is dehydrated, it can’t produce enough moisture for your eyes, leading to dryness and irritation. To stay hydrated, aim for at least 8 glasses of water daily, and adjust your intake based on factors such as activity level, climate, and overall health. Avoid excessive consumption of dehydrating beverages like coffee, alcohol, and sugary drinks, as these can exacerbate dry eye symptoms.

2. Adjust Your Diet

What you eat plays a vital role in eye health. Omega-3 fatty acids, found in foods like salmon, tuna, walnuts, flaxseeds, and chia seeds, can help reduce inflammation and improve the quality of your tears. Additionally, incorporating foods rich in antioxidants, such as leafy greens, berries, and carrots, can support overall eye health and protect against oxidative stress. If you’re not getting enough omega-3s through your diet, consider speaking with your doctor about taking a high-quality supplement.

3. Take Breaks from Screens

Digital devices like computers, smartphones, and tablets are integral to modern life, but prolonged use can strain your eyes and exacerbate dryness. This is because staring at screens reduces your blink rate, causing tears to evaporate more quickly. To combat this, follow the 20-20-20 rule: every 20 minutes, take a 20-second break and look at something 20 feet away. Position your screen at eye level and adjust the brightness to match your surroundings to further reduce strain.

4. Use a Humidifier

Dry indoor environments, particularly those caused by heating or air conditioning, can worsen dry eye symptoms. A humidifier adds moisture to the air, creating a more comfortable environment for your eyes. Regularly cleaning and maintaining your humidifier is crucial to prevent the growth of mold or bacteria.

5. Wear Sunglasses Outdoors

Exposure to wind, dust, and UV rays can aggravate dry eyes, especially if you spend a lot of time outdoors. Wraparound sunglasses not only shield your eyes from harmful UV rays but also help protect against environmental factors that can dry out your eyes. Look for sunglasses with 100% UV protection and consider polarized lenses to reduce glare for added comfort.

6. Practice Good Eyelid Hygiene

Eyelid hygiene is an often-overlooked aspect of eye health, but it plays a crucial role in managing dry eye symptoms. Gently cleaning your eyelids with a warm compress or a specialized eyelid cleanser can remove debris, bacteria, and excess oil that may clog the glands responsible for tear production. Incorporating this into your daily routine, particularly before bed, can help reduce inflammation and improve tear quality over time.

7. Blink More Often

Blinking is a natural way to lubricate your eyes and distribute tears evenly across the surface. However, activities like reading, driving, or staring at screens can significantly reduce your blink rate. To counteract this, remind yourself to blink more often during these activities. You can also perform blinking exercises by closing your eyes for a few seconds, gently squeezing them, and then opening them fully. This practice can stimulate tear production and provide relief.

8. Limit Contact Lens Use

While contact lenses are a convenient vision correction option, wearing them for extended periods can contribute to dryness and discomfort. If you experience dry eye symptoms, try alternating between contacts and glasses during the day. Daily disposable lenses are another option, as they reduce the buildup of proteins and allergens that can irritate your eyes. Always follow your eye doctor’s recommendations for contact lens care and replacement.

9. Choose Artificial Tears Wisely

Artificial tears can provide much-needed relief for dry eyes, but not all eye drops are created equal. Preservative-free artificial tears are often recommended, as preservatives in some formulas can cause irritation when used frequently. Additionally, avoid redness-reducing drops, as they are not designed for dry eye relief and may even worsen symptoms with prolonged use. Speak with your eye doctor to determine the best artificial tears for your specific needs.

10. Avoid Smoking and Secondhand Smoke

Smoking and exposure to secondhand smoke can have a detrimental impact on your eyes, reducing tear production and irritating the delicate surface of your eyes. Smoke contains harmful chemicals that can exacerbate inflammation and dryness. If you’re a smoker, consider quitting—not only for your eye health but also for your overall well-being.

Find Lasting Dry Eye Relief at Westchester Eyes

Dry eye discomfort can feel overwhelming, but small, consistent lifestyle changes can make a significant difference. By staying proactive and addressing the factors contributing to your symptoms, you can reduce discomfort and protect your vision. However, if your symptoms persist or worsen, seeking professional care is crucial for finding lasting relief.

If you’re experiencing dry eye symptoms, schedule a consultation with Westchester Eyes for personalized treatment. Visit our office in White Plains, New York, or call (914) 946-4100 to book an appointment today.