lifestyle
self-care
It's widely recognized that dry eye has become a prevalent issue influenced by modern lifestyles, including screen use, environmental factors, and stress. Implementing self-care practices can play a crucial role in both preventing and managing dry eye symptoms, promoting better eye health overall. While self-care alone may not completely resolve dry eye, it can effectively alleviate symptoms and reduce the risk of developing more severe issues. Here are some self-care practices that can benefit those experiencing dry eye, focusing on both treatment and prevention:
hydration
TIPS:
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Increase water intake
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Drink smoothies
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Use a humidifier
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Consume Electrolytes and salt Hydrating foods
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Mirco Movement
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Try the Hydration Challenge
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Use a digital water botter to track consumption
Staying well-hydrated is crucial for maintaining proper tear production and preventing dryness. Drinking an adequate amount of water throughout the day helps support overall hydration, including the tear film on the surface of the eyes. Be mindful of consuming enough fluids, especially in dry or arid environments or during activities that may lead to increased water loss, such as prolonged screen time.
stress reduction
TIPS:
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Daily meditation
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Prioritize Sleep
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Practice Yoga & exercise
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Acupuncture
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Be in Nature
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Deep Breathing exercises​
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Find Joy Join community
Chronic stress can worsen dry eye symptoms. Engaging in stress reduction techniques, such as mindfulness meditation, deep breathing exercises, yoga, or engaging in hobbies or activities that bring joy and relaxation, can help manage stress levels and potentially alleviate dry eye symptoms. Prioritizing self-care activities that promote mental and emotional well-being can have a positive impact on dry eye management.
warm compresses
TIPS:
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Moist warm compresses
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Add to Morning and Evening routine
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Leave on for 15 mins
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Try daily meditation with your warm compress
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Bruder eye masks are one of my favourites!
Here's how I use my Bruder mask for soothing relief from dry eyes: I pop my Bruder mask in the microwave for 20 seconds. If I need more heat, I add increments of 5 seconds, but never beyond 30 seconds. Once heated, I gently place the warm mask over my closed eyes, making sure the padded side rests comfortably against my eyelids. I adjust the strap to ensure a snug fit without being too tight. Then, I simply close my eyes and relax for about 10-15 minutes. The moist heat from the Bruder mask feels incredibly soothing and hydrating. After I'm done, I carefully remove the mask and store it in a clean, dry place for next time. Plus, it's anti-bacterial and washable, making it easy to keep clean and hygienic. Using my Bruder mask has become a calming part of my routine, providing much-needed relief
environmental modification
TIPS:
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Increase humidity
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Decrease air conditioning
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Reduce outdoor air pollution
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Avoid smoke and smokers
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Mask use awareness
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Try my favourite humidifier
Making adjustments to your environment can help minimize factors that contribute to dry eyes. Keep the air in your living and working spaces adequately humidified, especially during dry seasons or in areas with low humidity. Avoid direct exposure to fans or air conditioning vents that may exacerbate dryness. Using a humidifier or placing a bowl of water near heat sources can add moisture to the air, reducing dryness.
digital
detox
TIPS:
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Take frequent screen breaks
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Lower screens below eyes
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Increase screen size
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Increase font size
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Limit screen time to 4-5 hours per day
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Bruder eye masks are great to rest the eyes
Eye Rest and Compresses: Providing adequate rest to the eyes is essential for managing dry eye symptoms. Take frequent breaks from activities that strain the eyes, such as reading, working on screens, or other visually demanding tasks. During breaks, close your eyes or practice relaxation techniques to give the eyes a chance to rest and rejuvenate.
BLINKING
& EYE REST
TIPS:
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Take frequent blink breaks
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Try the 20x20x20 rule:
1. Close eyes and pause for 1 - 2 seconds
2. Fix your gaze on object 20 ft away for 20 secs
3. Repeat for 10 blinks and 10 focus gaze
4. Repeat every 20 to 30 min
5. Set blink reminders
Making adjustments to your environment can help minimize factors that contribute to dry eyes. Keep the air in your living and working spaces adequately humidified, especially during dry seasons or in areas with low humidity. Avoid direct exposure to fans or air conditioning vents that may exacerbate dryness. Using a humidifier or placing a bowl of water near heat sources can add moisture to the air, reducing dryness.