Dry Eye Disease in Young Adults: Symptoms and Prevention of Long-Term Damage

Dry eye disease (DED), traditionally linked to aging, is increasingly affecting young adults due to modern lifestyle factors such as poor diet, inadequate sleep, excessive screen time, and environmental influences. Dr. Mustafa Parekh, a consultant ophthalmologist at Saifee Hospital in Mumbai, warns that while occasional dryness may seem minor, chronic DED can cause discomfort, blurred vision, and potentially irreversible damage if not addressed. Fortunately, simple lifestyle adjustments can mitigate risks and promote long-term eye health.

Diet plays a pivotal role in maintaining healthy eyes, yet many overlook its impact. Dr. Parekh explains that diets rich in processed foods and lacking omega-3 fatty acids—found in fish, flaxseeds, avocados, and walnuts—can trigger inflammation and impair tear production. Excessive sugar and unhealthy fats exacerbate the issue, while dehydration, often due to insufficient water intake, reduces the eyes’ natural lubrication. Staying hydrated and incorporating nutrient-dense foods can bolster tear film quality and combat dryness effectively.

Sleep deprivation is another significant contributor to DED. “Insufficient rest disrupts tear film stability and secretion,” Dr. Parekh notes, adding that conditions like nocturnal lagophthalmos—where eyelids don’t fully close during sleep—can worsen evaporation. Poor sleep not only intensifies dry eye symptoms but also compromises overall vision health. Aiming for 7-9 hours of restful sleep nightly can help maintain eye hydration and resilience.

Excessive screen time, a hallmark of modern life, directly affects eye moisture. Prolonged exposure to smartphones, computers, or gaming devices slashes the natural blink rate from 15 to as few as 5-7 blinks per minute, accelerating tear evaporation. Blue light from screens further strains eyes and disrupts tear film. Environmental factors like air conditioning, heating, and urban pollution compound the problem, as do extended contact lens use and stress-induced hormonal shifts, all of which diminish tear production.

To prevent and manage DED, Dr. Parekh recommends practical steps. Boost omega-3 intake, hydrate adequately, and cut back on inflammatory foods. Adopt the 20-20-20 rule—every 20 minutes, look 20 feet away for 20 seconds—while consciously blinking more and using blue-light-blocking glasses. Prioritize sleep, supplemented by humidifiers or eye drops if needed. Protect eyes from harsh environments with sunglasses, limit contact lens wear, and avoid sleeping with them in. These tweaks can significantly reduce the risk of long-term damage and keep dry eye disease at bay.