Menopause and Dry Eyes
Let’s talk about something not nearly enough people are talking about—dry eyes during menopause. Sure, we expect the hot flashes, mood shifts, and sleep disturbances. But when your eyes start feeling like sandpaper and you're blinking more than a windshield wiper in a storm, it’s easy to feel confused—and uncomfortable.
Here’s the deal: dry eyes are very common during perimenopause and menopause. And no, it’s not “just aging.” It’s hormone-driven, it’s real, and yes—you can do something about it.
During menopause, estrogen and androgen levels decline—and these hormones play a big role in keeping your eyes lubricated.
What’s Really Going On With Your Eyes?
During menopause, estrogen and androgen levels decline—and these hormones play a big role in keeping your eyes lubricated. Estrogen helps stimulate the production of tears and supports the function of the meibomian glands (the little oil factories along your eyelid margins). When those hormones decrease, so does your eye moisture.
The Meibomian Gland Mystery
Your meibomian glands don’t get nearly enough attention. But they’re key players in keeping your eyes comfortable. They secrete oils that form the outer layer of your tears—without them, tears evaporate too quickly. With hormone shifts, these glands can become sluggish, blocked, or downright dysfunctional. The result? Burning, itching, stinging, and blurry vision that can interfere with everything from reading to driving.
And yes—sometimes even the tears you do have won’t stay put. You might feel paradoxically watery-eyed because your body tries to overcompensate for the dryness. Oh, the irony.
Common Symptoms of Menopausal Dry Eye
Burning, stinging, or itching
A gritty, foreign-body sensation (like something’s in your eye)
Light sensitivity
Red or irritated-looking eyes
Blurred vision that comes and goes
Tearing (especially in wind or cold)
Discomfort while wearing contact lenses
Difficulty focusing or reading for long periods
If you’ve nodded yes to more than one of these—your eyes are definitely asking for help.
How to Soothe Your Dry Eyes (Without Breaking the Bank or Losing Your Mind)
You don’t need a suitcase full of products—just a few targeted solutions that work together.
Lubricating Eye Drops (Artificial Tears)
Start with preservative-free drops. Brands like Refresh, Systane, or TheraTears can offer immediate relief. Use them regularly—think of it like moisturizing your face, but for your eyeballs.
💡 Quick Tip: If you’re using them more than 4 times a day, opt for preservative-free versions in single-use vials.
Warm Compresses + Lid Hygiene
Apply a warm compress to your eyelids for 10–15 minutes daily. This helps unclog the meibomian glands. Follow it up with a gentle eyelid cleanser—either a micellar wipe or a lipid-based foam cleanser.
💡 Pro Tip: Do this before bed. Your eyes will thank you in the morning.
Omega-3 Fatty Acids
Omega-3s improve tear quality and reduce inflammation. A good supplement can make a real difference.
Hydration + Environment
Drink water. Add a humidifier to your bedroom. Avoid sitting directly under fans or AC units. Every bit of moisture you keep counts.
Blink More (Yes, Really)
We blink less while staring at screens—and that causes tears to evaporate faster. Try the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds—and blink!
Are Vitamins Worth It?
Absolutely. Here are the ones that help:
Vitamin A – Supports surface eye health
Vitamin D – Can improve tear production and reduce inflammation
B Vitamins – Especially B12 for nerve health and eye sensation
Vitamin C + E – Help reduce oxidative stress on eye tissues
You don’t need to play guesswork—ask your provider about testing your levels to see if supplementation makes sense for you.
When It’s Time to Call In the Pros
If home remedies aren’t cutting it, or your symptoms are affecting daily life, it’s time to talk to your provider. There are advanced options, like:
Prescription drops: Restasis, Xiidra, and others help reduce inflammation and stimulate tear production.
Punctal plugs: Tiny devices placed in your tear ducts to slow tear drainage.
Hormone therapy: Can support eye hydration for some women—especially if dry eyes are part of a bigger picture of menopausal symptoms.
Serum eye drops: Made from your own blood plasma (seriously)—for severe cases.
And if you wear contact lenses? You may need to switch brands or even consider moisture-retaining specialty lenses.
You Deserve Comfortable Eyes
Menopause might try to throw everything at you—but dry eyes don’t have to be part of your daily struggle. Small steps can add up to real relief. And when your vision is clearer and your eyes feel calm? You can focus on what really matters.
So here’s your plan:
Add artificial tears and a warm compress to your bedtime routine
Increase Omega-3s and check your vitamin levels
Blink more and take screen breaks
Use a humidifier and stay hydrated
Reach out if symptoms persist—there’s help available
You deserve to feel good in your body—and yes, that includes your eyeballs.
Defy Menopause - Own the Change
Many women tell me: "One day I feel amazing. The next, I can barely get out of bed. Is this normal?"
Yes, it is. And no, you don’t have to suffer through it alone.
Hormonal fluctuations during perimenopause can make you feel like you’ve lost control of your body. But knowledge is powerful. And there are clear, science-backed ways to support your hormones, ease symptoms, and reclaim your energy.
That’s exactly why I created Defy Menopause: Own the Change — a 30-day program designed to give you the tools, knowledge, and support you need to move through these changes with clarity and confidence.
Inside, you’ll find:
Weekly access to Dr. Tracy Verrico at live, group sessions
Clear action steps for managing symptoms naturally
Because you deserve more than just "putting up with it."
You deserve to thrive.
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