Chronic dry eye is a common problem that affects millions of people. It can make your eyes feel uncomfortable, dry, or irritated. Some people also notice blurry vision or a scratchy feeling, like something is in their eyes.
Many people use treatments like artificial tears or prescription eye drops. But there are also natural ways to manage dry eyes that can help reduce symptoms and improve comfort.
One main cause of dry eye is when the tear film that keeps the eyes moist is not working well. This can happen as we get older, from hormone changes, using screens for a long time, or living in a dry environment. To help with this, experts suggest making some changes in daily habits.
First, staying hydrated is very important. If your body doesn’t have enough water, your eyes can’t make enough tears. Try to drink at least eight glasses of water each day, and even more if you exercise or live in a hot place. Cutting down on caffeine and alcohol may also help because they can dry out the body.
Eating the right foods is another way to support eye health. Foods that have omega-3 fatty acids, like salmon, sardines, flaxseeds, and walnuts, can help make your tears better and reduce swelling in the eyes.
Some studies show that people who eat more omega-3s have fewer dry eye problems. If you don’t get enough from food, you might think about taking a fish oil supplement, but check with your doctor first.
Using a warm cloth on your eyes can also help. Warmth helps open the tiny glands in your eyelids that make oils. These oils are important because they stop your tears from drying out too fast. To do this at home, soak a clean washcloth in warm water, squeeze it out, and put it on your closed eyes for a few minutes. Doing this once or twice a day can really help.
When we use phones, tablets, or computers, we tend to blink less. Blinking spreads tears across the eyes. Try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. This helps your eyes rest and reminds you to blink.
Dry indoor air, especially during winter, can also make dry eyes worse. Using a humidifier in your room adds moisture to the air and can make your eyes feel better. If you don’t have a humidifier, placing a bowl of water near your heater can help.
Some herbal teas like chamomile and green tea may help. After making the tea, let the bags cool and place them on your closed eyes. They have natural calming ingredients that might bring some short-term relief.
Also, managing stress and sleeping well are good for your whole body, including your eyes. Stress can increase swelling, and not getting enough sleep can make dry eyes feel worse. Simple things like meditation, deep breathing, or light yoga can help you relax.
In short, chronic dry eye can be managed naturally through drinking water, eating healthy fats, using warm compresses, blinking more often, keeping the air moist, and taking care of your overall well-being. These steps may not replace medical treatment, but they can work well alongside it to help you feel better.
If you care about eye health, please read studies about how vitamin B may help fight vision loss, and MIND diet may reduce risk of vision loss disease.
For more information about eye disease, please see recent studies about how to protect your eyes from glaucoma, and results showing this eye surgery may reduce dementia risk.
If your symptoms continue or get worse, it’s important to see an eye doctor.
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