By Irishexaminer.com,Megan Sheppard

Copyright irishexaminer

Declining oestrogen levels during perimenopause and menopause disrupt the balance of oils, water, and mucous in the tear film, which can result in dry, irritated eyes that feel gritty, sore, or inflamed. Including more omega-3 fatty acids in your diet, such as nuts, seeds, and fatty fish, helps reduce inflammation and improve the quality of the oily layer in your tear film.

Vitamins A and D are also essential nutrients for eye lubrication.

Lutein and zeaxanthin are two essential nutrients for eye health and can be found in dark green leafy vegetables and eggs.

You might also like to supplement with Bilberry, which is recommended for sore, dry eyes and to improve vision and focus.

You are doing the right thing in taking regular breaks from screens.

There are five exercises you might like to incorporate into your breaks as well:

1. Focus switch: Choose a close object to focus on and hold it about 25cm from your face. Now choose a distant object — about 4.5m away from you. Switch your focus between the near and far objects for two minutes.

2. Infinity: Move your eyes in the shape of the infinity symbol. Slowly trace the infinity pattern in one direction for one minute, then switch to the other direction for a minute.

3. Blink: All you need to do is blink, then count to three, and then blink again, repeating this process for two minutes.

4. Hitch-hiker: Stretch your arm out with the thumb up. Focus on your thumb at arm’s length, then slowly bring it towards your face while maintaining focus, and then slowly return it to arm’s length again. Repeat for two minutes.

5. Eye palm: Sit at a desk or table and breathe deeply. Rest your elbows on the table and close your eyes. Place your palms over your eyes and gently cup your eye sockets for two minutes.

I often get an intense headache when I’m stressed at work or upset at home. I find that a walk in the fresh air helps to ease the pain. Is there anything I could do to prevent the headaches from happening?

It sounds like you are experiencing tension headaches, which are likely due to a combination of muscle tension and increased heart rate resulting from stress or upset. When we get into a high cortisol or adrenaline situation (often referred to as “fight-or-flight”), our muscles tighten up, we become more sensitive to pain, and our increased heart rate can lead to an increase in blood flow to the brain, setting off a pounding headache.

You are doing the right thing by going for a walk in the fresh air. This gentle exercise helps regulate your blood flow, cooling you down, and also supports your nervous system through breathing.

Tulsi, or Holy Basil (Ocimum tenuiflorum/sanctum), is an excellent herbal remedy for tension headaches, with anti-inflammatory activity comparable to that of ibuprofen, naproxen, and aspirin.

Tulsi is also an adaptogenic herb, helping the body and mind to adapt better to stressful situations while improving mood, lowering cortisol levels, and reducing anxiety.

You can take tulsi as a pleasant-tasting herbal infusion. Use a teaspoon of dried tulsi per cup of near-boiling water and take up to four times daily. Add honey to taste.

NOTE: The information contained in this column is not a substitute for medical advice. Always consult a doctor.