Living Well with Dry Eye: Nutrition and Lifestyle Tips
Understanding Why Your Eyes Feel Dry
Your tears are necessary to keep your eyes smooth and healthy. When you have dry eye disease, your eyes either do not make enough tears, or the tears evaporate too quickly. Understanding the source of the problem helps us treat it effectively.
Most cases of dry eye fall into two categories. One type occurs when your tear glands simply do not produce enough fluid. The second, and more common type, happens when the oil glands in your eyelids get blocked. Without enough oil, your tears dry up instantly when you blink.
You might notice your eyes feel gritty, sandy, or burn. Surprisingly, watery eyes are also a symptom. This happens when your eyes try to fix the dryness by flooding the surface with poor-quality tears.
Foods That Fight Inflammation
What you eat plays a huge role in the quality of your tears. A diet rich in anti-inflammatory foods can help the oil glands in your eyelids function better.
Omega-3 fatty acids are essential for creating the oily layer of your tear film. This oil stops your tears from evaporating. Many people in the Greater Philadelphia Metropolitan Area do not get enough of these healthy fats in their standard diet.
- Eat fatty fish like salmon, tuna, or mackerel at least twice a week.
- Add plant-based sources like walnuts, chia seeds, and flaxseed to your meals.
- Ask our ophthalmologists about high-quality fish oil supplements if you do not like seafood.
Certain vitamins act as antioxidants, which protect the surface of your eye from stress and damage. Focusing on whole foods is the best way to get these nutrients.
- Vitamin A: Found in carrots, sweet potatoes, and leafy greens.
- Vitamin C: Found in oranges, strawberries, and bell peppers.
- Vitamin E: Found in almonds and sunflower seeds.
Your body needs water to produce tears. Dehydration often shows up in the eyes first. If you feel thirsty, your eyes may already be suffering.
- Drink water steadily throughout the day.
- Limit alcohol and excessive caffeine, as these can dry out your body.
- Drink extra water if you are exercising or spending time in dry air.
Lifestyle Changes for Better Comfort
Small adjustments to your daily routine can significantly reduce irritation. Our team at ReFocus Eye Health Marlton recommends the following environmental changes.
When you stare at computers or phones, your blink rate drops significantly. This causes tears to dry out. Since many of our patients work in offices throughout Marlton and Mount Laurel, digital strain is a major trigger.
- Follow the 20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds.
- Make a conscious effort to blink fully and completely while working.
- Position your screen slightly below eye level so your eyelids are not open as wide.
The air around you affects your eyes. Heating in the winter and air conditioning in the summer can strip moisture from the air.
- Use a humidifier in your bedroom or office to keep the air moist.
- Avoid pointing car vents or fans directly at your face.
- Wear sunglasses when outdoors to block wind and dust.
Keeping your eyelids clean is vital for preventing oil gland blockages. Makeup and bacteria can clog these glands and worsen dry eye symptoms.
- Remove all eye makeup every night before sleeping.
- Avoid using eyeliner on the 'waterline' (the inner rim of the eyelid).
- Throw away old mascara and liquid eyeliner every three months to avoid bacteria.
When Lifestyle Changes Aren't Enough
While diet and habits are the foundation of healthy eyes, they may not fix severe cases. Some patients have underlying conditions like autoimmune disorders or hormonal changes that require advanced medical treatment.
If you are still suffering despite making these changes, our ophthalmologists can help. We offer advanced diagnostic testing and treatments right here in our Marlton office.
- Prescription eye drops to reduce inflammation.
- Punctal plugs to help your eyes hold onto tears longer.
- Procedures to clear blocked oil glands and restore tear quality.
Frequently Asked Questions
We know navigating dry eye can be confusing. Here are answers to common questions we hear from our patients.
Nutrition is a long-term strategy. Most people start to notice a difference in their comfort level after about three months of consistent healthy eating and Omega-3 intake.
Hydration helps your body produce the watery volume of your tears, but it does not fix the oil glands. You need both water and healthy oils for a stable tear film.
We generally recommend avoiding 'get the red out' drops. These can reduce blood flow and often cause a rebound effect where redness gets worse over time. Artificial tears are a safer choice.
Yes. As a multispecialty practice, we have the expertise and technology to treat complex cases of dry eye disease that go beyond basic dryness.
Partnering for Long-Term Eye Health
Living with dry eye requires patience and consistency, but you do not have to do it alone. The team at ReFocus Eye Health Marlton is dedicated to serving our community in Marlton, Evesham, and the wider Philadelphia region with compassionate, expert care. By combining these lifestyle tips with our advanced medical support, we can help you achieve lasting relief and protect your vision for the future.
Staff was courteous, thoughtful and helpful. Dr Johnson was warm and listened. He immediately found the problem and began addressing it. I’m comfortable I’m on the right track.
CS
As always my visit was met with friendliness, efficiency and professionalism. All of the staff is excellent, the doctors are outstanding!
Helene H.
Dr. Grossman and his staff were awesome - made me feel comfortable! So grateful to have someone so knowledgeable taking care of me
Reggie Wu
Great experience in an out friendly service. Dr. Andrew is great!
Ryan McCarthy
Dr. Heuer saw me and recommended that I use eye drops and wipes every day, along with applying a cream at night to care for my eyes. Everyone I worked with was attentive and genuinely caring.
Alex Buttery
Contact Us
Tuesday: 8am-7pm
Wednesday: 8am-7pm
Thursday: 8am-7pm
Friday: 8am-5pm
Saturday: 9am-2pm
Sunday: Closed