Dry eyes can be a common and uncomfortable condition, characterized by insufficient lubrication on the surface of the eyes either due to decreased tear production or increased tear evaporation. This can lead to a variety of symptoms including itching, redness, sensitivity to light, and blurred vision. While there are numerous over-the-counter and prescription treatments available, many individuals prefer to try natural remedies first. This article outlines six natural ways to alleviate the symptoms of dry eyes.
Hydration
Proper hydration is essential for overall health and well-being, including the health of your eyes. Drinking plenty of water can help maintain the natural balance of fluid in the body, and by extension, the eyes. Dehydration can lead to dry eye symptoms, so it is recommended that adults drink at least eight cups of water per day. In addition to drinking water, consuming hydrating foods such as cucumbers or watermelon can also contribute to maintaining good eye health.
Blinking exercises
Regular blinking exercises can help keep the eyes well-lubricated by stimulating tear production and spreading the tears across the surface of the eyes. Individuals who work on computers or spend a lot of time on digital devices are particularly susceptible to dry eyes due to decreased blinking. Try to consciously blink every 10-15 seconds, or follow the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away.
Omega-3 fatty acids
Omega-3 fatty acids, found in fish such as salmon and tuna, as well as in flaxseeds and walnuts, have been shown to help improve dry eye symptoms. They can reduce inflammation and stimulate tear production, providing natural relief for dry eyes. Incorporating these foods into your diet or taking a supplement may help soothe your symptoms.
Warm compresses
Applying a warm compress to the eyes can help stimulate the glands that produce tears. The heat from the compress helps to liquefy any blocked oil in the tear glands, allowing for better tear quality and quantity. This can be done with a warm (not hot) washcloth or a commercially available eye mask.
Limit screen time
Prolonged exposure to digital screens can exacerbate dry eye symptoms. It's important to take regular breaks from screens and ensure that your workspace is ergonomically set up to avoid straining your eyes. Adjusting screen brightness, contrast, and text size can also help reduce eye strain.
Air quality
Dry and dusty environments can worsen dry eye symptoms. Using a humidifier to increase the moisture in the air can help, as can avoiding smoke and direct wind, including from fans and air conditioning vents. Wearing sunglasses outdoors can also protect the eyes from wind and dry air.