T’is the season for itchy, gritty, dry eyes. As we head into winter months millions are set to suffer from ‘dry eyes’. The eye health syndrome is caused by a lack of lubrication in the eye. This is further exasperated in colder months when the drop in humidity, colder to dryer air and wind – coupled by central heating which further evaporates any moisture in the air – are known to worsen the condition for existing sufferers, not to mention, cause dry eye in people who were previously unaffected.
Dry eyes can upset your sleep, make reading or looking at screens uncomfortable and gets worse as the day progresses. Symptoms of dry eye are a particular problem for contact lens wearers as three quarters (74%) say they suffer from dry eye. Ageing also has an impact since our body produces less hyaluronic acid from our 40s onwards and this is key for retaining moisture in the eyes. And unfortunately, it doesn’t stop there. Hormonal changes before and during the menopause, and regular use of antihistamines, antidepressants and diuretics, also affect the amount of moisture in the eye.
Optometrist, Francesca Marchetti from Rohto Dry Aid notes, “Dry eye is not only very uncomfortable, if the problem is prolonged it can lead to corneal abrasions and irreparable damage to vision. Because it can make many vision-based activities, such as driving and reading uncomfortable, it can have a negative impact on your overall quality of life.” Whether you suffer from dry disease or blighted by it on occasion, here are some tips to ease dry eyes this winter.
1. Protect eyes from the elements
Environmental factors like cold air, wind and sunlight are just a handful of the reasons that can influence our eye health. So even though it’s getting colder – get your sunnies out! Wearing sunglasses can protect eyes from the glare of the sun – which can cause tears to evaporate – as well as shielding them from the drying wind.
2. 20 20 20 love
Humans usually blink 20 times per minute but when concentrating on their screens this blink rate can drop to between just one and three times per 60 seconds. Optometrist Francesca Marchetti recommends the 20 20 20 screen break rule. “Give your eyes a break from screens every 20 minutes by looking at a distant object (20 feet away) for 20 seconds and blink for 20 seconds.”
3. Eat foods to boost eye health
Diet can play a helpful role for good eye health. Two key eye nutrients – Omega 3 and vitamin A – are lacking in in many diets, so try to boost your intake if that’s the case for you.
4. Catch some Zzzs
It’s during the hours that we are resting, that our body can repair and recover. That goes for our eyes too as the time they are closed is a period when they aren’t being forced to focus. “Getting seven to eight hours of shuteye can allow for tears to be replenished and eyes to relax,” says Marchetti.
5. Take a break from contact lenses
Ensuring you sleep without lenses at night is essential to help avoid symptoms of dry eye and taking occasional breaks to swap lenses for glasses is a good idea to avoid irritation.
6. Avoid hot air
Be mindful that central heating depletes the moisture in the air. Avoid sitting too close to radiators and when in a car, avoid having the heating vents blowing hot air directly to your face.
7. Get your eyes checked
The NHS recommend we visit the optician’s every two years for a check-up. However, there are some cases where it’s advisable to visit the optometrist more regularly.
Is rubbing your eyes bad for you?
Optometrist and co-founder of Peep Club, Nicola Alexander-Cross explains: “So of course, there are times when we need to rub our eyes. But rubbing can be hugely damaging, as in the short term it could cause micro-scratches on your cornea (the front window of your eye) and in the long term, chronic rubbing (for example from childhood) has been linked to changing the shape of your cornea. This can cause an eye disease called ‘keratoconus’ whereby the cornea changes from being a round shape to more of a cone shape, which can be quite serious, affecting vision and often requiring special contact lenses or even surgery to stabilise.
“Make sure your hands are clean by washing them with soap and water and drying thoroughly. The best technique is to take your top eyelid by holding your upper eyelashes and pulling the top lid gently over the bottom lid, then very gently rubbing. This is the most effective way to get a foreign body out of the eye. If you do need to rub your eyes, always do it with minimal pressure and try rub on the sides of your eyes rather than the front of your eyes, as this is where your cornea is.”
Essential dry eye remedies
Dreami Sleep Mask (£59.95) is made from 100% mulberry silk. Benefits include retaining moisture around the eyes so they appear less tired.
Neal’s Yard Remedies Reviving White Tea Eye Gel (£24) counteracts the effects of pollutants making eyes feel instantly refreshed and soothed.
Peep Club Eye Rescue Lidstick (£15) provides much needed relief to the delicate eye area from daily sensitivities, such as inflammation or dry eye.
Primark sunglasses (£5) are a budget-friendly and stylish option to protect peepers from the winter sun and other environmental factors.
Featured image c/o: ASHE London
