Dry Eye Disease in Young Adults: Causes, Symptoms, and Prevention

Dry Eye Disease (DED) is no longer just a problem for older people—it’s now affecting young adults too. Modern lifestyles, including too much screen time, lack of sleep, poor diet, and pollution, are making this condition more common.

While occasional dry eyes may seem harmless, if left untreated, they can cause discomfort, blurry vision, and even long-term eye damage. Dr. Mustafa Parekh, an eye specialist at Saifee Hospital, Mumbai, explains the causes of dry eyes and how to prevent them.

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What Causes Dry Eyes?

1. Screen Time – Staring at screens for long hours reduces how often we blink, leading to faster tear evaporation and dryness.
2. Poor Diet & Dehydration – Eating too many processed foods and not drinking enough water can affect tear production. Foods rich in omega-3 (like fish, flaxseeds, and walnuts) help keep eyes hydrated.
3. Lack of Sleep – Not getting enough sleep can make dry eye symptoms worse and reduce the quality of tears.
4. Pollution & Air Conditioning – Exposure to polluted air, air conditioners, and heating systems can dry out the eyes.
5. Wearing Contact Lenses Too Long – Keeping contact lenses in for too long, especially overnight, can disturb the tear film and cause irritation.
6. Stress & Hormonal Changes – Anxiety and depression can affect tear production, leading to dry eyes.

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How to Prevent and Manage Dry Eyes

• Eat a Healthy Diet – Include omega-3-rich foods like fish, flaxseeds, and avocados. Drink plenty of water and avoid excessive sugar and processed foods.
• Take Screen Breaks – Follow the 20-20-20 rule: Every 20 minutes, look 20 feet away for 20 seconds. Blink more often and use blue-light-blocking glasses.
• Get Enough Sleep – Aim for 7-9 hours of sleep every night to keep your eyes healthy. If your eyes feel dry at night, try using a humidifier or eye drops.
• Protect Your Eyes – Avoid direct exposure to air-conditioned or heated air. Wear sunglasses to protect against wind and pollution. Give your eyes a break from contact lenses.

By making these simple changes, you can keep your eyes healthy and prevent long-term damage. If you experience persistent dryness, consult an eye specialist for proper treatment.