There are days when you feel that your eyes are dry and scratchy . You might blame it on the constant screen time or some allergies , but sometimes the real culprit is the sugary sweets that you relish . That sandpaper feeling that you get in your eyes is due to the sugary processed food you consume. Here’s 5 shocking ways sugar dries out your eyes and what you should do to prevent it .

What Are Dry Eyes?

Your eyes get dry when you don’t secrete enough tears or when the tears you do make aren’t doing their job efficiently . Surprisingly , the tears in your eyes aren’t just for crying , they have crucial role to play for keeping your eyes moist , clean and comfortable.

When your eyes are dry, you might notice:

• A hardcore feeling, like there’s sand in your eyes.
• Redness and bugging feeling.
• Sensitivity to light.
• Blurry vision that won’t go away that easily .

While there are many reasons for dry eyes, sugar could be making things worse.

How Sugar Dries Out Your Eyes

1. Sugar Messes with Tear Production

There are special glands called lacrimal glands in your body around your eyes that secrete tears . When you eat too much sugar for a long period of time , these glands may suffer from inflammation, reducing the tear production . The result? Your eyes may gradually start losing moisture .

It actually gets worse , the tears that you produce get evaporated quickly , leaving your eyes feel like a desert .

How to Help:

• Stay hydrated.
• Cut back on sugary foods and drinks

2. Sugar Causes Oxidative stress

Excess sugar increases the production of free radicals—erratic molecules that mess up cells via oxidative stress. This oxidative stress impacts the functioning of lacrimal glands, which secrete tears, by loosening their structure and reducing their efficiency. Gradually , the damage can degrade the glands’ ability to maintain your eyes lubrication, causing chronic dryness and discomfort.

How to Help:

• Opt for anti-inflammatory fruits and veggies like spinach , berries .
• Swap sugary treats with healthier options like yoghurt or nuts.

3. Sugar Dehydrates Your Body

You might have noticed that you tend to feel thirsty after consuming sugary foods . It is because , sugar sucks the water out of your body’s cells ,leaving you feel dehydrated . And when your entire body is dehydrated, your eyes are one of the first part to sense it.

Without enough water in your body, your eyes can’t release the amount of tears they need to stay moist.

How to Help:

• Replace sugary drinks like soda or juice with water or herbal tea.

4. Sugar Can Damage Nerves

Your nerves can get damaged if you consume sugar excessively , causing a condition called neuropathy. In this condition , the nerves near your eyes do not send the right signals to your tear glands , causing you to make less tears when you actually need them .

People suffering from diabetes are especially at risk, but anyone who consumes a lot of sugar can experience this problem.

How to Help:

• Eat whole foods containing healthy fat , protein and fiber which would keep your blood sugar levels balanced 
• Get your eyes checked up regularly by your local doctor especially if you have diabetes.

5. Sugar Throws Your Hormones Out of Whack

Hormones plays a central role in how your body works, which includes the functioning of your tear glands. Consuming excessive sugar can disturb your hormones, specially insulin , which assists in regulating your blood sugar levels .

As your hormones go out of balance , your tear glands may not work that effectively , leaving dryness in your eyes .

How to Help:

• Juggle your meals with plenty of whole foods like veggies, whole grains, and lean proteins.
• Try including omega-3-rich foods like walnuts, chia seeds, and fish to your diet .

The Bigger Picture: Sugar’s Impact on Your Eyes

Dry eyes is the initial symptom of poor eye health . If not treated properly , it can also lead to severe issues like –

• Blurry vision from fluctuating blood sugar levels.
• Cataracts (cloudy spots in your eye lens).
• Diabetic retinopathy, where high sugar damages the blood vessels in your eyes.

So, while dry eyes may look like a minor issue, they could be a wake-up call that your sugar habit is causing trouble.

Also check out  : How does sugar impact your gut health ?

How to Protect Your Eyes from Sugar

1. Cut Back Gradually
   Don’t cut on the sugary treats all at once ,but rather in a phased manner by swapping them with healthier options like fruits , yoghurt and whole foods.
2. Stay Hydrated
   Drink at least 8 glasses of water a day. If you’re gorging on those sweets , add an extra glass or two to prevent dehydration.
3. Eat Eye-Friendly Foods
   Try including foods like carrots , citrus fruits , spinach and salmon which are packed with vitamins A, C, and omega-3s to help protect your eyes .
4. Rest Your Eyes
   Follow the thumb rule 20-20-20 rule if you regularly work with a digital screen . every 20 minutes, look at something 20 feet away for 20 seconds. This helps prevent strain and keeps your eyes fresh and moist.
5. Get Regular Eye Check-Ups
   An eye doctor can pick issues early and suggest treatments to keep your eyes healthy.

Final Thoughts

You may love those sugary treats , but its not that good for your eyes if you consume it in excess . It can mess with your tear production and dehydrate your body , it can leave your eyes feeling dry, irritated, and uncomfortable. The good news? Little Tweaks to your diet and lifestyle can make a huge difference.

Next time you’re about to relish a sugary treat, think about your pretty eyes. Cutting sugar off your diet could be the key to keeping them happy and healthy!

What’s your favorite sugar-free swap? Share your tips in the comments below! 😊

Written By Ritesh 

I am the the founder of sugar sensible (sugarsensible.com) , a blog which aims to raise awareness about impact of sugar on your body . I aim to here to make the viewers understand the impact of sugar through in-depth research and personal experience . Dedicated to helping others break free from sugar addiction.