Eye Care Solutions for Peri-Menopausal Women 👀

Understanding Peri-Menopause & Its Effects on Vision

During peri-menopause, a woman’s body goes through significant hormonal changes, often leading to fluctuating estrogen levels. These hormonal shifts can impact not only mood, energy, and sleep patterns, but they can also have a notable effect on your eye health.

As an optometrist, I regularly see women experiencing dry eyes, blurry vision, or general discomfort during this transitional phase. Below, we’ll discuss some simple yet highly effective solutions to help you maintain healthy, comfortable eyes throughout peri-menopause.

1. Prioritize Hydration & Nutrition in Whole Foods

• Omega-3 fatty acids: Found in salmon, mackerel, or flaxseed to help balance tear production and reduce dry eye symptoms. 
• Hydration: Drinking at least 8 glasses of water a day helps keep your eyes and body adequately lubricated.
• Green, leafy vegetables: Packed with antioxidants like lutein and zeaxanthin, which support healthy vision.

2. Combat Dry Eyes with Proper Eyelid Hygiene

• Eyelid Hygiene: Use eyelid cleansers with clean ingredients to remove debris and oils that can clog glands.
• Warm compresses: Rolling Focused Eye Roll, an active warm compress for 30 seconds a day can soothe irritated eyes and improve oil flow. 
• Lubricating eye drops: Preservative-free artificial tear eye drops can reduce surface dryness and related irritation. Finding the best artificial tear for YOU will require some trial and error.
• Repair Eyelid Skin Barrier: Dry eyelid skin is a common concern that can seem to happen overnight. Try Eye Eye F Eye Balm mixed with A.M. Eyelid Gel to combat both dry AND dehyrated eyelid skin. Remember that mature eyelid skin will take at least 28 days to recycle and show results. 
• Prescription Eye Drops: If your Tear Break Up Time is below 7 seconds, you're likely a good candidate for Restasis or Xiidra or Cequa prescription eye drops for dry eyes. These drops will help you MAKE more tears, leveling up from artificial tears that only help to temporarily add fake tears. 

3. Lifestyle Adjustments to Support Eye Health

• Screen breaks: The 20-20-20 rule (look 20 feet away for 20 seconds every 20 minutes) helps combat digital eye strain.
• Proper lighting: Ensure your workspace is well-lit to avoid unnecessary squinting.
• Adequate sleep: Aim for 7-9 hours of rest to support overall eye health and tear film stability.
• Exercise: 30 minutes a day 4x a week reduces inflammation and can balance hormones. Try walking, pilates, yoga and or swimming. Low to medium intensity activity works!
  

4. Regular Eye Exams

Seeing an optometrist at least once a year is crucial during peri-menopause. Hormonal fluctuations can escalate underlying conditions like dry eye syndrome, glaucoma, or cataracts. Early detection ensures that you and your eye care professional can address issues promptly and protect your vision.

If you are experiencing persistent stinging, irritation, redness or suspect dry eyes during peri-menopause, consult a dry eye specialist optometrist for a personalized treatment plan.

About Dr. Tanya Gill, OD & We Love Eyes:

Dr. Tanya Gill is the Founder of We Love Eyes and a practicing optometrist dedicated to promoting better eyelid hygiene and overall eye wellness. Check out weloveeyes.com to explore solutions tailored to your unique vision and eye care needs.