Dry eye disease (DED), a condition once primarily associated with older adults, is increasingly affecting young people. Lifestyle choices, such as poor diet, excessive screen time, inadequate sleep, and environmental factors, are contributing to the rising prevalence of this eye condition among young adults. Although occasional dryness may seem minor, persistent dry eye symptoms can lead to significant discomfort, blurred vision, and even long-term damage if left untreated.
What Causes Dry Eye Disease?
Dr. Mustafa Parekh, MBBS, DOMS, DNB Ophthal, a consultant at Saifee Hospital in Mumbai, highlights several factors that contribute to dry eye disease, many of which are linked to modern-day lifestyles.
Diet: A diet high in processed foods and low in omega-3 fatty acids can contribute to inflammation and hinder tear production. Foods like fish, flaxseeds, walnuts, and avocados can support tear film health, while excessive sugar and unhealthy fats may exacerbate dryness. Dehydration is also a key factor, as insufficient water intake reduces the eye’s ability to remain lubricated.
Sleep: Sleep deprivation is another common cause of dry eyes. Inadequate rest can disrupt tear film stability and reduce tear secretion. Some individuals may also experience nocturnal lagophthalmos, a condition where the eyelids fail to close completely during sleep, leading to increased tear evaporation. This can significantly worsen dry eye symptoms over time.
Screen Time and Environmental Factors: Excessive screen time—whether from smartphones, computers, or gaming systems—can reduce the blink rate, which in turn accelerates tear evaporation. The natural blink rate typically decreases from about 15 blinks per minute to as few as 5-7 blinks per minute during prolonged screen use. Blue light emitted from screens also disrupts tear film stability, leading to eye strain.
Additionally, factors like air conditioning, heating, and high levels of pollution can contribute to dry eyes. Those living in cities or working long hours in climate-controlled environments are at increased risk. Extended contact lens wear, especially overnight, can also disrupt tear film and cause inflammation. Moreover, stress and mental health conditions like anxiety and depression can affect tear production due to hormonal fluctuations.
Managing and Preventing Dry Eye Disease
Dr. Parekh suggests several lifestyle modifications to prevent or manage dry eye disease:
Improve Your Diet: Incorporate omega-3 fatty acids into your diet through foods like fish, flaxseeds, olives, and walnuts. Drink plenty of water to avoid dehydration. Limit the consumption of processed foods, sugar, and unhealthy fats, which can contribute to inflammation.
Adopt Healthier Screen Habits: Follow the 20-20-20 rule—every 20 minutes, look 20 feet away for 20 seconds. Consciously blink more often while using screens and consider using blue-light-blocking glasses to reduce eye strain.
Prioritize Sleep: Aim for 7-9 hours of sleep each night to maintain proper eye hydration. If experiencing dry eyes at night, using a humidifier or artificial tears can help.
Protect Your Eyes from Environmental Factors: Limit exposure to air-conditioned or heated environments. Wear sunglasses to shield your eyes from wind and pollution. Take regular breaks from wearing contact lenses and avoid sleeping with them in.
While the rise of dry eye disease in young adults is concerning, making small adjustments in lifestyle and daily habits can go a long way in preventing long-term damage and preserving eye health.
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