Dry eye disease occurs when the eyes do not produce enough quality tears to lubricate and nourish the surface of the eyes. This leads to irritation, redness, burning, stinging, and blurred vision. There are medical treatments available, but many people prefer to try natural home remedies first to find relief.
The good news is that there are several easy, inexpensive, and effective home remedies that can help soothe dry, irritated eyes. We will explore some of the top natural remedies to try at home.
Warm Compresses
One of the simplest yet effective home remedies for dry eyes is the warm compress. The heat helps stimulate oil production from the meibomian glands along the eyelid margins. The generated oils then spread across the eyes, lubricating and moisturising them.
To do a warm compress:
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Soak a clean washcloth in warm water and wring out excess moisture. It should be damp, not dripping wet.
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Drape the warm, wet cloth over your closed eyes. Make sure to cover both eyes.
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Allow your eyes to soak in the warmth for five to ten minutes.
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Repeat this three or four times a day, or whenever your eyes feel dry and irritated.
The moist heat melts away built-up oils and debris from the meibomian glands. It also helps relax the eyelids and dilate oil glands for improved secretion. This facilitates tear production and distribution.
Any warm, wet cloth will work. However, some people prefer specialty eye masks that retain heat longer. Microwavable eye masks are a convenient option. Just be sure to test the temperature before applying to avoid burns.
Warm compresses are generally safe and well-tolerated. Use them as needed for soothing or relieving dry eyes.
Eyelid Hygiene
Practise proper eyelid hygiene to effectively manage dry eye symptoms. When oil glands on the eyelids become clogged with debris, it can prevent them from adequately lubricating the eyes.
Maintaining the hygiene of your eyelids involves the following steps:
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Use a gentle, fragrance-free cleanser or plain water to dampen a cotton pad or washcloth. Avoid soap, as it can irritate the eyes.
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With eyes closed, gently wipe along the base of the eyelashes to sweep away dirt, flakes, and crusty buildup.
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Pay extra attention to the inner and outer corners of the eyes.
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Rinse away cleanser and pat dry.
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Follow up with a warm compress to loosen any remaining clogs.
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Clean eyelids once or twice a day, especially before bedtime.
Proper eyelid hygiene removes residues and unclogs oil glands for optimised tear production. It also prevents blepharitis, a common inflammatory condition exacerbated by bacteria and buildup on the eyelids.
Besides cleaning the eyelids, also be sure to regularly replace old makeup and mascara, which may harbour bacteria if used too long. Keeping our eyelids and lashes clean is one way to ensure optimal ocular health.
Blinking Exercises
Blinking helps spread across the surface of the eyes, keeping them lubricated. But many of us blink less frequently when concentrating on screens or reading. Intentional blinking exercises can compensate for this.
Try incorporating more deliberate, complete blinking throughout the day:
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Make a conscious effort to fully close your eyes, squeeze your eyelids shut, and then open wide. Aim for complete, forceful blinks rather than partial flutters.
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Practise blinking rapidly for 30 to 60 seconds, followed by normal blinking. Doing this mimics natural reflexive blinking.
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Set a reminder to blink every two to three minutes when using screens. The 20-20-20 rule reminds us to take 20-second breaks every 20 minutes to blink and refocus 20 feet away.
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Whenever you think of it, stop and do a set of 10 complete blinks. Blink fast, slow, and at a normal pace.
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Close your eyes for a few minutes while listening to someone speak, rather than staring nonstop.
Frequent, complete blinking coats the eyes in a fresh tear film layer, preventing dry spots. It makes sure that your vision is comfortable and clear. Make blinking exercises a regular habit.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential nutrients that can also help relieve dry eyes. Omega-3 rich foods support tear production and ocular surface health. The anti-inflammatory properties also help reduce eye irritation.
The best dietary sources of omega-3s include the following:
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Fatty fish like tuna, mackerel, and salmon
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Flaxseeds, walnut, chia seeds, and soybeans
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Canola oil, flaxseed oil, and soybean oil
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Fortified foods like eggs, yoghurt, and milk
Taking omega-3 supplements is another convenient way to increase intake, especially for those who eat little fish. High-quality fish oil, krill oil, or flaxseed oil capsules are good options.
When purchasing eye supplements in Singapore, look for brands that undergo purity testing. Aim for at least 500 mg combined EPA and DHA omega-3s daily from food or supplements, but always consult your doctor before taking supplements.
Staying Hydrated
Drink enough water to maintain the watery component of tears because dehydration decreases tear volume that may lead to dryness.
The following are several important tips to follow to stay hydrated:
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Drink water consistently throughout the day rather than trying to gulp it all at once. Carry a refillable water bottle as a reminder.
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Drink at least two to three litres of total fluids daily. It will vary based on factors like your activity level and health status.
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Eat hydrating fruits and vegetables like cucumbers, watermelon, lettuce, tomatoes, berries, and melons.
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Limit diuretics like caffeine and alcohol because they can dehydrate the body and the eyes.
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Check the colour of your urine. Light lemonade colour indicates good hydration, while dark yellow signals the need for more fluids.
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Drink extra when outside in hot, dry, or windy weather.
When the body is properly hydrated, it has enough moisture to enhance the natural production of tears. The water content of tears prevents evaporation from the ocular surface. Sip consistently to stay hydrated and combat dry eyes.
Humidifiers
If the air is dry, there might be an increased tear evaporation that worsens the symptoms of dry eyes. Using a humidifier adds moisture to the surrounding environment and helps maintain hydration on the surface of your eyes.
Here are top tips for using humidifiers:
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Choose either cool mist or warm mist models.
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Place in bedrooms or offices where you spend a lot of static time.
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Clean humidifiers regularly to prevent the buildup of mineral deposits and mould.
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Use distilled water to minimise white dust.
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Set between 30 to 50 per cent relative humidity. Measure with a hygrometer.
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Avoid extremely high humidity because it encourages microbial growth.
Portable personal humidifiers are also available. They can be conveniently carried around to provide moist air throughout the day, even while travelling.
Protective Eyewear
Wear wraparound sunglasses or goggles to protect your eyes from external irritants and allergens that can exacerbate dryness. Only choose eyewear that blocks ultraviolet light, reduces glare, and fits snugly against wind and small debris entering the eyes.
The following are examples of protective eyewear to use in a specific activity:
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Sunglasses minimise squinting against bright light, which would restrict blinking needed to spread tears. Go for full UVA/UVB protection.
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Swim goggles provide a waterproof seal to keep eyes moist when in pools and prevent drying from chlorine.
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Industrial safety goggles provide impact protection while sealing out dust and chemicals.
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Cycling glasses shield against irritating winds while riding. The side panels help block particles and insects from hitting the eyes.
Safeguard your delicate eyes against irritants by wearing the right protective eyewear. Consider your activities and exposures to choose the most appropriate options. Preventive eye protection along with other remedies helps defend your eyes against dryness.
Dietary Changes
Certain dietary adjustments may be needed if you want to reduce dry eye symptoms.
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Increase healthy fats
As mentioned, omega-3s from fish, nuts, seeds, and oils lubricate the eyes. -
Eat more fruits and vegetables
Antioxidants like vitamin C, lutein, and zeaxanthin protect the eyes. -
Reduce salt
High sodium intake causes fluid retention which may dry the eyes. -
Identify food sensitivities
Allergies to ingredients like gluten or dairy may trigger ocular inflammation.
While more research is needed, some evidence also suggests avoiding inflammatory foods like refined carbs, fried foods, and processed meats.
OTC Eye Drops
Using artificial tear drops and gels may temporarily relieve dry eye discomfort by lubricating the eyes. Look for over-the-counter (OTC) products designed specifically to treat dry eyes rather than just redness.
In choosing eye drops
Choose preservative-free brands to avoid irritation if you plan to use drops frequently. Alternate different drop types (gels, ointments, and watery formulas) as they replenish tears in various ways. Other considerations in selecting eye drops include:
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Refrigerating drops to provide cooling relief upon application
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Following package instructions for the dosage and frequency of use
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Not touching the dropper to prevent contamination; and
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Discarding opened bottles after the recommended time frame
Eye drops only provide short-term eye relief. They do not address the root causes of inadequate tear production. Use medicated prescription drops if OTC options are inadequate. But make sure to see an optometrist for guidance on proper eye drop use and dry eye treatments.
Nature’s Glory Flaxseed Oil Capsules
Nature’s Glory offers one of the best finds for your dry eyes – flaxseed oil capsules. These capsules provide plant-based omega-3 fatty acids that may help reduce inflammation, stimulate tear production, and lubricate the ocular surface.
Flaxseed oil delivers ALA omega-3s, which the body converts into anti-inflammatory EPA and DHA forms. As one of the best supplements in Singapore for the eyes, these capsules have several benefits:
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Cold-pressed, unrefined oil
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Organic, non-GMO flaxseed source
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High lignan content (potent antioxidants)
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Mercury-free and contaminant-tested
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No fishy taste or reflux like fish oil
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Convenient capsule form for travel
Flaxseed oil capsules are an excellent way to increase your dietary omega-3 intake. They are sustainably grown and more affordable than fish oil.
Give your eyes an extra boost of soothing, nourishing oils by adding Nature’s Glory flaxseed oil capsules to your routine. They effectively complement other natural dry eye remedies discussed above. Get yours today!