Dry eye disease symptoms in young adults, how to prevent long-term damage

What causes dry eyes: A diet high in processed foods and low in omega-3 fatty acids can lead to inflammation and poor tear production (Image: Canva)

A condition once associated with ageing, Dry eye disease (DED) is becoming increasingly common among young adults. Modern day lifestyle that includes poor diet, sleep deprivation, excessive screen time, and environmental factors, is aggravating the condition in youngsters.

While occasional dryness might seem harmless, chronic dry eye can lead to discomfort, blurred vision, and even long-term damage if left unmanaged, says Dr Mustafa Parekh, MBBS, DOMS, DNB Ophthal, Consultant at Saifee Hospital, Mumbai. Some simple lifestyle tweaks, he suggests, can help reduce the risk of developing dry eyes.

A specialist in cataract, laser refractive surgeries, and corneal transplant procedures, Dr Parekh reveals how your daily habits might be affecting your eyes and what you can do about it:

Also read | Dry eye syndrome: 8 natural ways to get rid of dry eyes in children

Causes of dry eye disease: Air conditioning, heating, and high levels of pollution can all contribute to dry eyes. Living in cities or working long hours in climate-controlled environments increases the risk (Image: Canva)

Diet and hydration: Many people don’t realise that their diet plays a crucial role in eye health, he says. A diet high in processed foods and low in omega-3 fatty acids can lead to inflammation and poor tear production. “Foods like fish, flaxseeds, avocados, and walnuts support healthy tear film, while excessive sugar and unhealthy fats can contribute to dryness. Dehydration is another common cause, as insufficient water intake reduces the eyes' ability to stay lubricated,” says Dr Parekh.

Lack of sleep: Sleep deprivation can also be a major culprit. “Not getting enough rest can interfere with tear film stability and reduce tear secretion, making dry eyes worse. Some people also experience nocturnal lagophthalmos, a condition where the eyelids don’t fully close during sleep, leading to increased tear evaporation. Poor sleep not only worsens dry eye symptoms but also affects overall eye health and vision quality,” he warns.

Screen time and environmental factors: Excessive use of screens, whether from smartphones, computers, or gaming, has a direct impact on eye hydration. “Prolonged screen exposure reduces the natural blink rate from about 15 blinks per minute to as low as 5-7 blinks per minute, which accelerates tear evaporation. Blue light exposure from screens can also disrupt the tear film and contribute to eye strain,” says Dr Parekh.

Another overlooked factor, he adds, is the environment. “Air conditioning, heating, and high levels of pollution can all contribute to dry eyes. Living in cities or working long hours in climate-controlled environments increases the risk. Wearing contact lenses for extended periods, especially while sleeping, can further disrupt the tear film and cause inflammation. Stress and mental health also play a role, as hormonal changes triggered by anxiety and depression can reduce tear production,” he says.

Also read | Avoid dry eyes and reduction in tear production as you age with these home strategies

How to prevent and manage dry eye disease:

• Improve your diet: Increase intake of omega-3 fatty acids (found in fish, flaxseeds, olives, and walnuts). Drink enough water to prevent dehydration. Reduce processed foods, sugar, and unhealthy fats that cause inflammation.
• Adopt healthier screen habits: Follow the 20-20-20 rule. Every 20 minutes, look 20 feet away for 20 seconds. Blink more consciously while using screens. Use blue-light-blocking glasses to minimise eye strain.
• Prioritise sleep: Aim for 7-9 hours of sleep per night to support eye hydration. If experiencing dry eyes at night, consider using a humidifier or eye drops.
• Protect your eyes from the environment: Avoid prolonged exposure to air-conditioned or heated rooms. Wear sunglasses to protect against wind and pollution. Take breaks from wearing contact lenses and never sleep with them in.