In our hectic and high-speed age, millions of Canadians have some degree of first-hand experience surrounding the physiological effects of stress. To some’s surprise, chronic stress can have a profound impact on ocular health.
Chronic stress doesn’t cause dry eyes, but it can worsen existing symptoms or contribute to factors that lead to its development.
All About Dry Eyes
Dryness is a hallmark characteristic of dry eye disease, a chronic and common eye condition affecting around 30% of Canadians. Marked by a gritty sensation in the eyes, dry eyes occur when tear film production becomes unstable.
Tears are more than just salty water. They play a pivotal role in maintaining good vision and ocular health.
The tear film is a thin, complex layer covering the eye’s surface, protecting it from irritants and helping to distribute nutrients. This film consists of three main components: oil, water, and mucin, that work together to keep the eyes moisturized, comfortable, and protected.
Instability in any layer of the tear film often results in burning, irritation, and dryness.
There are two main forms of dry eyes, each with its own distinct causes:
- Aqueous Tear-deficient Dry Eye: This develops when lacrimal glands along the eyelids fail to produce enough tears to maintain a healthy tear film. Without an adequate supply of tears, the protective layer on the eye’s surface becomes compromised.
- Evaporative Dry Eye: This develops when tears evaporate too quickly from the eye’s surface because of insufficient oil production by meibomian glands along the eyelid.
In addition to dryness, other symptoms of dry eyes generally include:
- Watery eyes
- Blurry vision or eye fatigue
- Increased sensitivity to light
- A sensation of having something in your eyes
- A stinging, burning, or scratchy sensation in the eyes
Many factors can destabilize the tear film, leading to dry eyes. These can include:
- Age, as tear production naturally decreases as we grow older
- Environmental changes like excessive dryness and exposure to wind or smoke
- Certain medications like antihistamines and certain health conditions like autoimmune disorders.
- Lifestyle factors like improper contact lens use or prolonged use of digital screens.
- Hormonal changes, especially during pregnancy or menopause.
At first, dry eyes may seem like a minor inconvenience, but persistent dryness, irritation, discomfort, and reduced visual clarity can significantly impact overall quality of life. These symptoms can make everyday tasks like reading, working on a computer, or even driving challenging.
Managing and identifying the root cause of dryness offers long-term relief from symptoms.
The Role of Stress in Dry Eye Development
Stress is the body’s natural response to perceived threats and challenges.
Chronically elevated stress levels trigger the release of cortisol, a hormone that, when overproduced, can interfere with normal bodily functions, including tear production.
There is a link between stress and dry eyes. This is because, during periods of chronic stress, the body often redirects its resources away from less “critical” functions, including tear production.
While stress itself doesn’t cause dry eyes, it can aggravate existing symptoms or contribute to factors that lead to its development:
- Chronic stress weakens the immune system and disrupts hormonal balance, affecting tear production.
- Chronic stress can lead to systemic inflammation, which is also thought to affect meibomian glands, responsible for producing the oily component of tears.
A Holistic Approach to Stress Management
The importance of managing stress extends beyond managing dry eyes. Chronic stress brings about its own set of health concerns, including:
- Increased risk of anxiety and depression
- Chronic inflammation
- Digestive issues
- Disrupted sleep cycles
- Compromised immune system
- Increased risk for heart disease
From an ocular perspective, managing stress can reduce systemic inflammation, encouraging healthy nerve and hormonal function, which are necessary for adequate tear production.
A holistic approach to stress management allows you to tackle this health concern from multiple angles: mental, physical, and emotional, subsequently improving dry eye symptoms.
Meanwhile, dry eyes’ chronic nature means they can’t be cured but can be effectively managed to reduce symptoms, offering long-term relief. A comprehensive approach to dry eye management includes incorporating at-home remedies, advanced therapies, and lifestyle changes to help address chronic stress. There are no rules with the relaxation practices listed below. The main key point is to do what feels peaceful and calming to you.
- Yoga & breathing exercises: Restorative yoga, yoga nidra, and deep-breathing exercises encourage relaxation, reduce stress hormones, and improve sleep, all of which benefit your eyes. Practices like “alternate nostril breathing” can have an immediate calming effect on the body.
- Use mindfulness apps: Apps like Calm or Headspace provide guided meditations to lower stress levels. Setting aside even 10 minutes a day can make a difference.
- Journal: Reflecting on your emotions using a journal is an effective way to regulate your emotions and detach from electronics.
- Focus on sleep: Make sleep a priority. Incorporate restorative yoga or bedtime meditation to improve sleep quality. Create a relaxing and comfortable environment by limiting screen time before bed and using a humidifier to reduce any dryness in the air (if needed).
- Get physical: Exercise helps lower stress, and reduce inflammation. Even short walks can help balance stress hormones like cortisol. The key is remaining consistent by exploring different forms of movement to find one you like.
- Eat an anti-inflammatory diet: A balanced diet rich in whole foods is a great way to support overall health and wellness. Limit highly inflammatory foods such as gluten, sugar, and dairy. Incorporate foods rich in omega-3s, like salmon, chia seeds, and walnuts, to support healthy tear function.
Schedule a Dry Eye Consult
Focusing on a lifestyle that emphasizes balance supports the body’s natural healing process.
A comprehensive approach to dry eye management, alongside a holistic approach to managing stress, helps facilitate long-term relief from symptoms.
Connect with our team at Brantford Eye Care to schedule a dry eye therapy consultation.
