By David Blyweiss, M.D., Advanced Natural Wellness
September 13, 2019
I don’t know about you, but I suffer from dry eyes regularly.
Between my smart phone and four or five hours on the computer each day…my eyes sure take a beating. And by the end of each day they often feel dry and gritty.
If you spend more than an hour or two a day using your electronic devices – or even doing other forms of close work – you know exactly what I’m talking about.
Your eyes get scratchy and irritated, then your vision starts to blur. You rub your eyes trying to create moisture and regain your focus. At the same time, your neck and shoulder muscles begin to tense.
Now, it helps if you remember to blink regularly to keep your eyes moist. A 20 second break after every 20 minutes of work helps, too. It gives your eyes a chance to relax and refocus.
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But sometimes this just isn’t enough for your overworked eyes.
That’s because staring too long at blue light video displays places a strain on your eyes. When this type of light hits the lens of your eye, it causes surrounding objects to go in and out of focus.
This can cause you to keep your eyes open wider than normal, trying to zero in on the text or image. And once you get in “the zone” you probably forget to blink. Next thing you know, all of the moisture has been sucked right out of your eyes.
(Personally, I have all of my electronics programmed to switch from blue light to red-light mode each evening to help give my eyes a break. This also helps me get a better night’s sleep.)
Your symptoms can become much worse if you don’t get enough of the nutrients your eyes crave. Thankfully, there’s any easy way to fix this.
How Omega-3 Fatty Acids Help with Dry Eyes
One of the best things you can do to banish eye dryness is to make sure you’re getting enough omega-3 fatty acids. In particular, you need docosahexaenoic acid (DHA), which is found in high concentrations in the retina.
These healthy fats are a real life-saver if you are trying to prevent dry, irritated eyes. In fact, they’re so powerful that in just a month they can slash the rate of tear evaporation and help your eyes create more moisture.
Both of these result in a big improvement when it comes to dry eye symptoms. And omega-3s work just as well when it comes to resolving computer-related dry eye.
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As an added eye bonus, eating just a single serving of omega-3 rich fish each week can cut your chances of macular degeneration by as much as half. Your best bets are sardines, salmon, tuna, anchovies, halibut and herring.
Or, you can get your omega-3s by supplementing with a high quality fish oil that’s been purified and molecularly distilled.
I recommend 1200 mg of EPA and 1200 mg of DHA daily to get the added benefit of extending your telomeres. This is an important advantage, since shortened telomeres in the lens cells of your eyes are associated with cataracts.
Some people prefer not to eat fish because of quality or mercury content concerns. But there are some really great vegan omega-3s out there to suit your lifestyle. So don’t let a vegan lifestyle deny you the benefits of essential fatty acids.
Two More Eye Supporters
For additional eye support, make sure you are getting enough of the lutein and zeaxanthin carotenoids.
These two eye supporters are well-known for their ability to protect against macular degeneration and cataracts.
They also pack a pretty good punch of antioxidants! Lutein and zeaxanthin can help sharpen your vision and let you see more contrast.
Finally, try adding bilberry to the mix. This combination can help clear up that “heavy headed” feeling that often accompanies dry eyes.
For best results, take 12 mg of lutein, 2 mg of zeaxanthin and 100 mg of bilberry fruit extract along with your daily dose of omega-3s. And remember to blink more when you’re eyes are glued to electronic screens.
SOURCES:
Kangari H, et al. Short-term consumption of oral omega-3 and dry eye syndrome. Ophthalmology. 2013 Nov;120(11):2191-6.
Bhargava R, et al. Oral omega-3 fatty acids treatment in computer vision syndrome related dry eye. Cont Lens Anterior Eye. 2015 Jun;38(3):206-10.
Augood C, et al. Oily fish consumption, dietary docosahexaenoic acid and eicosapentaenoic acid intakes, and associations with neovascular age-related macular degeneration. Am J Clin Nutr. 2008 Aug;88(2):398-406.
Babizhayev MA, et al. Telomere-dependent senescent phenotype of lens epithelial cells as a biological marker of aging and cataractogenesis: the role of oxidative stress intensity and specific mechanism of phospholipid hydroperoxide toxicity in lens and aqueous. Fundam Clin Pharmacol. 2011 Apr;25(2):139-62.
Richer S, et al. Double-masked, placebo-controlled, randomized trial of lutein and antioxidant supplementation in the intervention of atrophic age-related macular degeneration: the Veterans LAST study (Lutein Antioxidant Supplementation Trial). Optometry. 2004 Apr;75(4):216-30.
Kawabata F, et al. Effects of dietary supplementation with a combination of fish oil, bilberry extract, and lutein on subjective symptoms of asthenopia in humans. Biomed Res. 2011 Dec;32(6):387-93.
