DRY, SORE EYES IN MENOPAUSE

DRY SORE EYES & PERIMENOPAUSE

Dry, sore eyes are very common in peri- and menopause — and often overlooked. Falling oestrogen affects tear production, oil glands in the eyelids, and overall eye surface moisture, so eyes can feel gritty, tired, sore or blurry (especially with screens).

Here are natural, menopause-friendly ways to support dry eyes 🌿

🥑 1. Omega-3 fats (big one)

These help improve tear quality and reduce inflammation.

Best sources:

   •   Oily fish (salmon, sardines, mackerel) 2–3× weekly

   •   Ground flaxseed or chia seeds

   •   Walnuts

Supplement option:

   •   High-quality omega-3 (look for EPA + DHA, ideally 1,000–2,000 mg daily)

👉 Many women notice eye comfort improves within 4–8 weeks.

💧 2. Hydration (more than you think)

Hormonal shifts increase dehydration.

   •   Aim for regular water across the day (not all at once)

   •   Add electrolytes or a pinch of sea salt if you’re active or sweating

   •   Limit excess caffeine & alcohol (both worsen dryness)

🫖 3. Warm compresses (daily if you can)

This helps unblock oil glands in the eyelids.

How:

   •   Warm (not hot) flannel over closed eyes

   •   5–10 minutes

   •   Follow with gentle lid massage

This is especially helpful if your eyes feel sore rather than just dry.

🌼 4. Anti-inflammatory foods

Support eye tissue health and reduce irritation.

Include:

   •   Leafy greens (kale, spinach, rocket)

   •   Berries

   •   Turmeric + black pepper

   •   Extra virgin olive oil

🧘‍♀️ 5. Reduce screen strain

Screens massively worsen menopausal dry eyes.

Try:

   •   20-20-20 rule (every 20 mins, look 20 feet away for 20 seconds)

   •   Blink consciously (we blink less when stressed or scrolling)

   •   Lower screen brightness & raise screen height

🌿 6. Natural eye lubrication

   •   Preservative-free artificial tears (even though not “herbal”, they’re very gentle)

   •   Avoid drops with redness reducers — they worsen dryness long-term

😴 7. Sleep & stress regulation

Poor sleep and cortisol spikes worsen inflammation and tear quality.

   •   Prioritise sleep routine

   •   Magnesium glycinate or magnesium threonate can help (also supports sleep & nerves)

   •   Gentle breathwork before bed

🌬️ 8. Environmental tweaks

   •   Avoid direct heating or air con on your face

   •   Use a humidifier at night if the air is dry

   •   Wear wrap-around sunglasses outdoors (wind is a trigger)

💡 Important menopause note

Dry eyes are often hormonally driven, not just “eye strain”.

If symptoms are persistent, worsening, or painful:

   •   An optician can assess tear film quality

   •   HRT can help some women (varies individually)

If you need further support or advice, get in touch

#themenopausementor #dryeyes #menopause #perimenopause #soreeyes #itchyeyes