Dry Eyes ｜干眼症

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中文版 (English Version Follows Below.)

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我在戴了10多年的近视眼镜后，做了lasik, 真的是重见光明的10多年，是个不后悔的决定，但后果是眼睛慢慢开始干涩了，特别是45岁年龄上去以后，有时眼睛还会干涩加模糊。我的眼科医生说主要是下面说的睑板腺萎缩（MGD）的问题 - 长时间看电脑和年龄增加了都会引起的。

1. “眨眼间隙”与睑板腺萎缩 Meibomian Gland Dysfunction (MGD) (2025–2026 研究)

• 原因： 使用屏幕时眨眼频率下降 60% 且眨眼不彻底。
  
  

• 研究结果： 89% 的重度屏幕使用者存在睑板腺功能障碍 (MGD)。
  
  

• 应对策略：
  
  1）每 20 分钟进行一次“深度眨眼”。
  
  
  2）此外，在开始长时间工作前，使用不含防腐剂的人工泪液（如含有玻璃酸钠的滴眼液），在眼表形成一层保护缓冲膜。
  
  
  3）用眼睛按摩仪按摩 （这个可以用FSA卡买的），微微的加热和压力，能打开MGD。我以前用过那种放微波炉里加热的眼罩，很不方便。也没法很好地保持热度。

  
  

2. 老龄化带来的“稳态失衡” (2025 NESTS 研究)

• 原因： 与年龄相关的粘蛋白减少和泪膜稳定性下降。
  
  

• 研究结果： 50 岁以上人群中有超过 58% 存在相关症状。
  
  

• 应对策略： 1) 为了获得长期的眼部支持，服用针对性的护眼维生素，特别是富含 Omega-3 脂肪酸、叶黄素和玉米黄质的营养补充剂，这些成分已被证实能改善泪膜油脂层的质量并保护黄斑部。我的眼科医生推荐的是Blink的眼睛维生素，他说上面的剂量都够了，市面上的很多不够剂量，会白吃了。
  
  
  2) 使用加湿器, 我是在房子里放几条大的湿毛巾。

3. 数字眼疲劳 (DES) 与屏幕人体工学 (2025 综述)

• 原因： 屏幕角度过高及距离过近。
  
  

• 应对策略： 1) 遵循 20-20-28 原则, 20 分钟 – 定期休息; 20 英尺 – 远眺放松; 20 秒 – 眨眼小憩; 28 英寸 – 保持屏距。
  
  

  2) 如果白天症状持续，我的眼科医生也是要我使用不含防腐剂的人工泪液为角膜“补水”，特别是在泪液蒸发较快的空调环境中。
  
  

English Version

After wearing glasses for over 10 years, I had LASIK. It truly felt like 'seeing the light' for over a decade, and it was a decision I never regretted. However, the consequence was that my eyes gradually began to feel dry, especially after reaching the age of 45. Sometimes, they even feel both dry and blurry. My ophthalmologist said the main issue is Meibomian Gland Dysfunction (MGD)—which can be caused by both prolonged computer use and increasing age."

1. "Blink Gaps" and Meibomian Gland Dysfunction (MGD) (2025–2026 Research)

• Cause: Blink frequency drops by 60% when using screens, and blinks are often incomplete.
  
  

• Research Findings: 89% of heavy screen users have some form of MGD.
  
  

• Strategy:
  
  1）Perform a "Deep Blink" every 20 minutes.
  
  
  2）Additionally, before starting long periods of work, use preservative-free artificial tears (such as those containing Sodium Hyaluronate) to create a protective buffer film on the eye surface.
  
  3）An eye massager （qualified for FSA) provides mild heat and compression, which helps clear the meibomian glands (MGD). I used to use one that I could heat it up in a microwave, not convenient and couldn't keep consistent heat.
  

2. Aging-Related "Homeostatic Imbalance" (2025 NESTS Study)

• Cause: Age-related decrease in mucin and declining tear film stability.

• Research Findings: Over 58% of people over age 50 experience related symptoms.
  
  

• Strategy: 1). Eye Support: For long-term eye support, take targeted eye vitamins—specifically supplements rich in Omega-3 fatty acids, Lutein, and Zeaxanthin. These have been proven to improve the quality of the tear film's oil layer and protect the macula. My ophthalmologist recommends Blink eye vitamins; he says the dosages in them are sufficient, whereas many products on the market have inadequate dosages, making them feel like 'empty pills.
  
  2). Humidity: Use a humidifier. In my case, I hang several large wet towels around the house.
  
  

3. Digital Eye Strain (DES) and Screen Ergonomics (2025 Review)

• Cause: Screen angles that are too high or distances that are too close.

• Strategy: 1). Follow the 20-20-28 Rule: 20 minutes – take a break; 20 feet – look into the distance to relax; 20 seconds – blink and rest; 28 inches – maintain screen distance. 2). Lubrication: If symptoms persist during the day, my ophthalmologist instructed me to use lubricating artificial tears to 'rehydrate' the cornea, especially in air-conditioned environments where tears evaporate quickly.
  

References

Can Vitamins Help Dry Eyes?

Gajewski, W., Górski, J., Janecka, J., Hofman, M., Skoczek, W., & Gałęcki, W. (2025). The impact of digital screens on eye and nervous system health. Journal of Medical Science, 94(3).https://doi.org/10.20883/jms.2025.1283

This study concluded that “prolonged use of digital screens has been shown to affect both visual and neurological health adversely. While complete avoidance is unrealistic, adopting healthy screen habits and evidence-based preventive strategies is critical. Further longitudinal research is essential to clarify long-term effects and support informed public health recommendations.”