Here at Lethbridge Vision Care, we’re dry eye experts. We offer a dry eye clinic that specializes in treating dry eyes, and we’ve helped countless patients prevent dry eye syndrome from recurring.
Dry eye syndrome is caused by a variety of factors ranging from low quality tears, to hormonal changes, to environmental factors. It can make your eyes feel gritty, itchy, and, of course, dry! If you’re suffering from dry eyes, the only way to get them totally under control is by seeing an optometrist. Our expert attention will ensure that you get a proper diagnosis and appropriate treatment.
However, there are also some easy ways you can alleviate dry eye symptoms or help to keep your dry eye syndrome from recurring. Surprisingly, the food we eat can affect how our eyes feel. Nutrition is an important factor in eye health. Making sure you’re consuming foods that nourish your eyes can be just as important to eye health as getting your regular exams. They say “an apple a day keeps the doctor away” but in this case, it’s more like “an Omega-3 fatty acid a day keeps the optometrist away”.
Incorporating these foods into your diet helps to provide essential nutrients that support eye health and alleviate dryness:
Fish
Fish is a health food favourite. It’s packed with loads of vitamins and nutrients that provide various health benefits. For your eyes, fatty, cold water fish provide the best benefits. Salmon, mackerel, and sardines are rich in omega-3 fatty acids. These healthy fats have anti-inflammatory properties that can reduce eye irritation and promote tear production.
Omega-3s also help maintain the integrity of the eye’s oil film, preventing excessive evaporation and dryness. Aim for two servings of fatty fish per week to reap the benefits.
Leafy greens
Don’t forget to eat your greens! Leafy greens are another food that have endless health benefits, and can be especially great for your eyes. Kale, spinach, swiss chard, and romaine lettuce are packed with nutrients like lutein and zeaxanthin.
These nutrients can help protect your body’s fats and proteins, which means eyes that are more protected. Bonus! They are also known to slow down the formation of cataracts.
Vitamin C rich fruits
Oranges, grapefruit, lemons, and limes are all known to be chock full of vitamin C. If you find citrus fruits too sour and tangy, you can try papaya, pineapple, or mango. Vitamin C is a must-have for maintaining eye health and preventing dry eyes.
Why? This vitamin helps to maintain healthy blood vessels, including those that supply the eyes. Adequate vitamin C intake can help reduce the risk of developing dry eyes and slow down the progression of existing conditions. Enjoy these fruits as a refreshing snack or include them in salads and smoothies.
Nuts
Nuts are high in Omega-3, much like fish, making them a great choice for vegetarians or for people who don’t like seafood. People with aging eyes should also incorporate nuts into their diet. When our eyes age, our tear production is impacted. Nuts can help to combat this, thanks to the complex fats and nutrients they contain. Nuts also contain vitamin E, which plays a critical role in protecting eyes from free radical damage.
Avocado
Avocados are a health food staple, and it’s not just because they taste amazing. Avocados are full of complex vitamins and nutrients many people are deficient in, including vitamin B6, magnesium, folate, and potassium. These all play a role in tear production.
For example, magnesium and potassium are both vital to the production of electrolytes. Without these components, your tears may not be able to keep your eyes adequately moist.
Water
Ok, ok, this isn’t a food, and you’re probably sick of being told to drink more water. However, drinking enough water helps maintain the moisture levels in your body, including in your eyes. Staying hydrated can prevent dehydration, which often contributes to dryness and discomfort. Drinking water is a must for anyone who suffers from dry eyes.
It can be difficult to know how much water you should be drinking. The general recommendation is to drink six to eight 250 ml glasses a day. You may need to drink more water if you live at a high altitude, exercise a lot, or drink caffeinated beverages. Follow your thirst, which may be an indication that you’re already becoming dehydrated.
Ensuring you incorporate foods with nutrients that are beneficial to your eye health and hydration can help you to alleviate dry eyes, and reduce the risk of a dry eye syndrome recurrence. If you are suffering from dry eyes, it’s important to make an appointment with one of our optometrists who can effectively address the root cause with a comprehensive treatment plan, and give you more tips on how to protect yourself from the irritating symptoms of dry eyes!
