Why Your Eyes Feel Dry in Winter, Especially After 50

The weather is cold and damp - but your eyes feel dry and gritty.

Eye dryness is common in winter, and even more common in people over 50. And although products like eye drops can provide temporary relief, they shouldn’t be used as a long-term solution. 

Let’s talk about why your eyes feel sensitive and scratchy at this time of year and how you can support eye health. 

Why do my eyes feel dry?

Dry eyes may sound trivial, but they can have a major impact on everyday life. The grittiness in your peepers often comes with redness, tearing, blurred vision, and a feeling of heaviness or tiredness. Wind, dry air, digital screens, and rubbing your eyes can make things worse. 

In many cases, this is related to how your eyes produce or retain tears. Tears are made up of oil, water, and mucus, each produced by different glands. This tear film is responsible for the surface of the eye, supporting moisture and comfort while defending against irritants and bacteria.

Eye dryness typically results from one of two mechanisms: the eyes don't produce enough tears, or tears evaporate too quickly. Various biological factors can be involved here: age, hormonal changes, certain medications, as well as environmental factors: dry or windy air, screen use, air conditioning. 

Common causes of eye dryness

• Winter air
  Crying when you step outside on a cold day? This is your body’s normal response to an irritant. Dry air, wind, and dust trigger your tear reflex as your eyes try to flush out something bothering them.
  Cold, dry air also reduces the amount of moisture in your eyes and speeds up tear evaporation. This can trigger the lacrimal glands (also known as tear glands) to go into overdrive, producing tears that flow down your cheeks.

• Age
  As we get older, tear production declines due to changes in certain glands and hormones. Dry eyes often occur following menopause, as lower levels of female sex hormones can affect the natural oils produced by the eyelids.
  Medications for age-related conditions such as high blood pressure, heart issues, hormonal changes, and musculoskeletal disorders may cause dry eyes as a side effect.
  
  

• Screen use
  We blink less when we’re staring at a screen, and blinking less means our eyes dry out faster.
  And while blue light doesn’t actually cause dryness, it can strain the eyes and increase muscular fatigue. Working in an environment with heating and air conditioning can also reduce moisture in the air, upsetting the natural balance of mucin in tears. 

Simple ways to support eye health 

Take the right nutrients 

Two of the most important nutrients for the eyes are vitamin A and vitamin D. Vitamin A supports the health of the ocular tear film and overall health, while Vitamin D supports antioxidant defences, tear quality, and eye surface conditions. Research suggests that low levels of either nutrient can increase the risk of developing dry eyes. 

There are plenty of ways to support your vitamin A and D intake, starting with your diet.  

• Foods rich in vitamin A include liver (beef and lamb), dark leafy greens, carrots, kumara, and squash. 

• Foods rich in vitamin D include salmon, sardines, and shellfish; eggs, and mushrooms. Exposure to sunlight also supports natural vitamin D production in your body. 

Polyunsaturated fatty acids such as omega-3 and omega-6 also play an important role in eye health, especially when it comes to supporting against age-related effects. Docosahexaenoic acid (DHA) is a vital omega-3 fatty acid shown to support the structure and function of the retina. Research has suggested that eating plenty of fatty fish (salmon, sardines, tuna) and taking omega-3 supplements such as fish oil may help reduce eye dryness over time. 

Use eye drops if you need to

Also known as ‘artificial tears’, lubricating eye drops can help to provide temporary relief from dry, gritty eyes. These products are designed to mimic real tears, supporting hydration and moisture retention in the eyes so that you feel more comfortable throughout the day. Just remember that the effects of eye drops are only short-term, and regular use is not advised. 

Be smart with your heat pump

Hot air from a heat pump or heater can quickly dry out the surface of your eyes. Avoid sitting directly in front of heat or air vents. Instead, wrap up warmly and sit well away from heat sources. 

Hydrate your air  

A humidifier can help increase moisture levels in the air in your home by releasing water vapor into the air. More moisture can support eye lubrication and comfort, especially if you’re using a heat pump. Get a humidifier for your office, bedroom, or wherever in your home you spend the most time. 

Hydrate yourself

Dehydration can play a part in eye dryness - so try to keep up your water intake. Aim to drink at least two litres of fresh, filtered water each day. If you struggle with remembering to drink water, a funky bottle could help!

Reduce your screen time

Unless you can remember to blink frequently while using devices, try to reduce your daily screen time. Or use a blink reminder app!

Practise blinking exercises 

A recent study found that implementing regular blinking exercises throughout your day can support eye health and moisture levels. The following exercise was found to be most effective for eye dryness: 

1. Close your eyes for 2 seconds

2. Squeeze eyelids together firmly for 2 seconds

3. Open for 2 seconds

Repeat this exercise 15 times, three times a day. 

Use an eye mask

Take some time out for yourself (and your eyes!) to relax with an eye mask. Collagen eye masks are designed to support hydration around the eyes and soothe the eyelids. Wear one at night while you sleep, or just pop one on and chill out for 20 minutes.

Safety notes

If your eye discomfort persists or you’re experiencing redness, weeping, and other eye conditions, see your doctor or optometrist. 

Remember, overuse of certain eye drop products can upset the natural balance of your eyes and make things worse. 

If you wear contact lenses, you may need to take extra care when choosing eye products or caring for your eyes. 

Being proactive about your eye health can make all the difference. Check out the full range of eye health products at your local Bargain Chemist or shop online!  

Always read the label and use as directed. If symptoms persist, see your health professional.