When we think about menopause symptoms, hot flushes and night sweats usually come to mind. However, some of the changes we experience are more subtle and surprising, like a shift in our vision. For me, my changing eyesight was one of the first clues that my body was entering a new stage of life.

At 45, I began noticing that text messages on my phone looked blurry. Having enjoyed perfect vision my whole life, I was surprised when my optician recommended reading glasses. Around the same time, I also noticed my eyes felt dry and tired more often, these are common experiences for women during perimenopause and menopause.
The Connection Between Menopause and Eye Health
Hormonal fluctuations, particularly a drop in oestrogen levels, can affect the lubrication of the eyes. Dry eyes are one of the most commonly reported optical symptoms during menopause. This is because oestrogen plays a role in maintaining the moisture balance in our body, including in our eyes.
According to a study published by the American Academy of Ophthalmology, women over 40 are significantly more likely to experience conditions such as dry eye syndrome compared to men. Additionally, presbyopia (the gradual loss of near focus) often becomes noticeable in your mid-40s, whether or not you’ve previously needed glasses.
Tips for Supporting Our Eyesight During Menopause
If you’re noticing changes in your vision or discomfort in your eyes, there are practical steps you can take:
1. Get Regular Eye Exams
Routine eye tests are essential for detecting any changes early. Eye health is closely connected to overall health, and your optician may also spot other underlying conditions.
2. Use Quality Eye Drops
For dry eyes, lubricating eye drops can be a game-changer. I recommend TheraTears Eye Drops 50+ 5in1, designed specifically for women over 50. These drops not only soothe dryness but also help improve eye hydration and protect against further irritation.
3. Stay Hydrated
Drinking plenty of water is crucial for overall hydration, including your eyes. Aim for at least 8 glasses of water daily to support tear production and eye lubrication.
4. Invest in Blue Light Protection
If you spend hours on digital devices, blue light-blocking glasses can reduce eye strain and fatigue.
5. Focus on Nutrition
A diet rich in omega-3 fatty acids, antioxidants, and vitamins A, C, and E can promote eye health. Foods like salmon, spinach, carrots, and oranges are excellent choices.
6. Be Mindful of Screen Time
The 20-20-20 rule can help reduce eye strain: every 20 minutes, look at something 20 feet away for 20 seconds.
Looking Beyond the Obvious Symptoms
Menopause isn’t just about hot flushes and mood swings, it’s a whole-body transformation. By paying attention to less obvious symptoms, like changes in your vision, you can adapt and seek support sooner.
If you’ve noticed any changes in your eyes, take it as a sign to prioritise self-care. Simple steps like using high-quality eye drops, staying hydrated, and seeing your optician regularly can make a big difference.
Remember, your body is constantly communicating with you. Listening to it is the first step towards thriving through this stage of life.
