A Must-Read for Phone Scrollers: The Key to Cracking the Dry Eye Crisis
With modern life involving long hours on computers and phones, dry, tired eyes have become a common problem. When tear secretion is insufficient or evaporates too quickly, the stability of the tear film declines, easily leading to dryness and discomfort, and even affecting vision quality. By understanding the causes, supplementing with key nutrients, and establishing correct care habits, dry eye problems can be effectively improved.
Common Causes of Dry Eyes
From lifestyle habits to physical conditions, many factors can affect tear quality. The surface of the eye needs a stable tear film to stay moist; once tears are insufficient or evaporate too quickly, dryness symptoms may arise. Common causes can be divided into the following two major categories:
External Factors
- Prolonged use of phones and computers
- Spending long periods in air-conditioned rooms
- Dry air or air pollution
- Wearing contact lenses
- Smoking habits
Internal Factors
- Increasing age
- Hormonal changes
- Insufficient nutrient intake
- Autoimmune diseases
- Effects of medication or post eye surgery
All of the above factors can disrupt tear film stability, leading to dry, tired eyes.
Common Symptoms of Dry Eyes: More Than Just Dryness, It Can Also Affect Daily Life
If the following symptoms appear, it may indicate that the eyes are already in a dry or fatigued state:
- Eye fatigue or stinging
- A burning sensation or pain
- A foreign-body sensation or itching
- Blurred or unstable vision
- Red eyes or increased discharge
- Light sensitivity
- Difficulty wearing contact lenses
- Poor night vision
- Recurrent tearing (compensatory tearing)
If there is no improvement even after adequate rest, it is advisable to seek a professional evaluation early.
9 Major Eye-Protecting Nutrients: Start with Diet to Build a Healthy Tear Film
A balanced diet is an important foundation for maintaining eye health. The following nutrients help maintain eye function:
Key Nutrients and Food Sources
Omega-3 Fatty Acids
Help regulate physiological function → salmon, mackerel, saury, flaxseed
Vitamin A
Maintains visual function → carrots, pumpkin, sweet potato
Vitamin B Complex
Maintains nerve and metabolic health → whole grains, legumes, green vegetables
Vitamin C
Antioxidant, protects cells → citrus fruits, bell peppers, strawberries
Vitamin E
Antioxidant and cell protection → almonds, avocado, sunflower seeds
Lutein, Zeaxanthin
Important retinal nutrients → spinach, kale, broccoli
Anthocyanins
Help with antioxidation → blueberries, grapes, purple fruits and vegetables
Zinc
Maintains normal eye function → legumes, oysters, lean meat
Nutrients Related to Hyaluronic Acid Production
Help maintain moisture → bone broth, soybeans, spinach
Supplementing the above nutrients through daily diet helps maintain eye health and moisture.
3 Major Daily Care Methods: Simple Habits That Greatly Improve Dryness and Discomfort
1 | The 20-20-20 Eye-Protection Rule
For every 20 minutes of eye use → rest for 20 seconds → look at something about 20 feet (6 meters) away
This method can help relax the eyes and reduce fatigue and dryness.
2 | Warm Compress on the Eyes
A daily warm compress of 5–10 minutes can help:
- Relax the muscles around the eyes
- Improve blood circulation
- Promote tear secretion
It is recommended to use a warm towel and avoid temperatures that are too high.
3 | Acupoint Massage Around the Eyes
Moderate massage of the following acupoints can help relieve dryness:
- Yuyao point
- Chengqi point
- Jingming point
- Tongziliao point
When massaging, press gently with the pads of the fingers and avoid using too much force.
Common Myths About Dry Eyes: Correct Understanding Is the Path to Effective Improvement — Does Drinking More Water Improve Dry Eyes?
Replenishing fluids benefits overall health, but research indicates that "simply increasing water intake has limited effect on improving dryness"; it still needs to be paired with rest and nutritional supplementation.
Will Dryness Get Better on Its Own?
Mild dryness may improve after adequate rest, but if symptoms persist or worsen, they may be related to chronic dry eye or other eye diseases, and it is advisable to seek a professional evaluation early.
When Should You See a Doctor?
If the following situations arise, it is advisable to seek an ophthalmological or professional medical evaluation as soon as possible:
- Dryness lasting more than several weeks
- Accompanied by blurred vision
- Noticeable redness, swelling, or pain
- Impact on daily life or work
Early diagnosis and appropriate treatment are key to preventing dry eye from worsening.
