Sore, Dry Eyes in Perimenopause? Here's What's Really Going On (And What Can Help)

You expect hot flushes.

Maybe the occasional night sweat.

Perhaps a little brain fog.

But sore, gritty, dry eyes?

That one caught me by surprise.

If you too have suddenly found yourself reaching for eye drops several times a day, rubbing your eyes constantly or wondering why your contact lenses suddenly feel uncomfortable, you're not imagining it. Dry eyes are one of the lesser-known symptoms of perimenopause, yet they're incredibly common.

The good news? Once you understand why it's happening, there are simple things you can do to support your eyes - and your hormones - at the same time.

Why does perimenopause affect your eyes?

Like so many changes we experience in midlife, it comes back to hormones.

As estrogen levels begin to fluctuate and gradually decline, they affect far more than your menstrual cycle. Estrogen receptors are found throughout the body - including in your eyes.

Healthy estrogen helps support the tiny glands responsible for producing tears and maintaining the protective oily layer that keeps moisture locked in.

As hormone levels change, those glands don't work quite as efficiently.

The result?

Your tears evaporate more quickly, leaving your eyes feeling dry, scratchy, irritated or as though there's something stuck in them.

Some women even notice the opposite - watery eyes. It sounds strange, but when the eyes become extremely dry, they can produce a flood of poor-quality "emergency" tears that don't actually solve the problem.

Common symptoms of dry eyes in perimenopause

Every woman experiences it differently, but you might notice:

• Dry, gritty or scratchy eyes

• Burning or stinging sensations

• Redness

• Blurred vision that comes and goes

• Sensitivity to light

• Eyes that tire easily when reading or using a computer

• Contact lenses becoming uncomfortable

• Excessive watering

Sound familiar?

You're certainly not alone.

It's not just hormones

Hormonal changes are often the trigger, but they're rarely the whole story.

Inflammation also tends to increase during perimenopause, particularly if we're living on processed foods, sleeping poorly or feeling chronically stressed.

Our eyes are incredibly sensitive to inflammation.

Add in long hours staring at screens, air conditioning, heating, windy weather or dehydration, and it's easy to see why dry eyes become so common during this stage of life.

The encouraging news is that many of the same habits that support hormone health also support healthy eyes.

Five simple ways to support dry eyes naturally

1. Eat more omega-3 fats

If there was one nutrient I'd prioritise for dry eyes, it'd be omega-3 fatty acids.

Research suggests omega-3s may help improve the quality of your tear film, reduce inflammation and support the tiny oil-producing glands around your eyelids.

Some of the best sources include:

• Salmon

• Sardines

• Trout

• Mackerel

• Chia seeds

• Ground flaxseeds

• Walnuts

It's one of the reasons oily fish appears regularly inside The Peri Plan.

2. Stay hydrated

It sounds obvious, but dehydration affects every cell in the body - including your eyes.

Sip water consistently throughout the day rather than trying to catch up in the evening.

Adding hydrating foods like cucumber, berries, oranges and leafy greens can help too.

3. Give your eyes regular breaks

If you spend your day on a computer, your blink rate drops dramatically.

Try following the 20-20-20 rule:

Every 20 minutes, look at something around 20 feet away for at least 20 seconds.

It's a tiny habit that can make a surprisingly big difference.

4. Support overall inflammation

One of the biggest shifts I encourage women to make isn't about restriction - it's about nourishment.

Eating enough protein, colourful vegetables, healthy fats and fibre helps calm inflammation throughout the body.

That includes your eyes.

5. Know when to seek help

If your symptoms are severe, painful, affecting your vision or not improving, it's important to speak with your optometrist or GP.

Dry eye disease is very treatable, and sometimes prescription eye drops or other treatments are needed.

There's absolutely no prize for suffering through it.

This week's Peri Plan habit

Instead of reaching for another supplement, start with your dinner plate.

Aim to include oily fish like salmon two or three times each week.

Not only will you be supporting your eyes, but you'll also be nourishing your brain, heart and hormones at the same time.

One simple meal.

Lots of benefits.

This week's recipe is my Green Goddess Salmon Salad.

Packed with over 30 grams of protein, healthy omega-3 fats, crunchy pepitas and loads of colourful greens, it's exactly the kind of meal that works with your body during perimenopause - not against it.

Sometimes the smallest habits really do have the biggest ripple effect.

And looking after your eyes might just be another unexpected reason to put salmon on your shopping list this week