Cataracts are the leading cause of blindness in the world today.[1] By the age of 65, over 90% of people have a cataract.[2] Cataracts cause the lens of the eye to become clouded; the loss of vision is gradual and painless, so it can be difficult to know that it is happening at first. While you should always speak to your health professional for guidance about preventing and treating cataracts, there are some healthy practices which you can pursue to help keep your vision in great shape through old age. See Step 1 to ensure your eye health for years to come.
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Steps
Making Daily Strides
- Protect your eyes from the sun. Long-term exposure to the sun is dangerous for many reasons -- from skin cancer to the promotion of cataracts. Pop on the sunglasses and a wide-brimmed hat and stay indoors between the hours of 11am and 3pm if at all possible.[3]
- Both UVA and UVB rays are culprits in the cataract battle, UVB rays also leading to macular degeneration[4]
- Total radiation body treatments (as used with some cancer treatments) also fall under this umbrella.
- Computer screens generate a low level of radiation. While no studies have established a correlation between lit screens and cataracts, it's best to sit at least a foot away from your computer, apart from limiting your time on it as a whole.[4]
- Avoid smoking and drinking. Smoking releases free radicals into your body, reducing its capacity to repair damage. The more free radicals (oxidants) in your body, the more cells get harmed, leading to cataracts.[5]
- It's in your best interest to quit smoking now. The benefits of quitting are numberless; limiting your chances of getting cataracts is only one of them.
- Having one (or two if you're male) drink a night is acceptable. Avoid having more.
- Eat your dark, leafy green veggies in abundance. An Ohio State University study has shown that these play a key role in cataract prevention. The antioxidants in kale, spinach and collard greens have been proven to work against cataract formation; namely, that's lutein and zeaxanthin. Turnip greens, dandelion greens, mustard greens, beet greens, radicchio, and summer and winter squash are good, too.[6]
- Taking vitamin C and E supplements can also help prevent cataracts, though you'd need to take them for nearly a decade to reap any of the benefits.[7] Spinach, nuts, broccoli, guava, bell peppers, oranges, grapefruit, and strawberries are particularly high in vitamins C and E. for the record.[8]
- There are stronger correlations with healthier diets and the prevention of cataracts than just taking supplements in pill form.[9]
- Maintain a healthy weight. Since cataracts is so strongly linked to diabetes and diabetes is so strongly linked to obesity, it logically follows that to avoid cataracts, avoid obesity. Not only will being at a healthy weight help your eyes, but it ensures the health of the rest of you, too.
- If you have a diet full of fruits and vegetables (green, red, purple, and yellow[4] , usually), you're most of the way there. Those usually have high levels of important plant chemicals (phytochemicals) that will keep you in top shape.
- It doesn't hurt to exercise regularly, too! It's recommended to have 150 minutes of exercise a week, whether it's 10 minutes at a time or in large chunks.
Paying Attention to Your Health
- Get regular eye exams. If you are 40 or older, it's incredibly important that you go in for regular eye exams with your eye doctor. African Americans, Hispanic Americans, and women are especially at risk.[4] It's in your best interest to start being concerned sooner rather than later.
- If you have diabetes, smoke and/or drink regularly, or are on steroids (more specifics on that in a bit), you are at an even higher risk for developing cataracts[4]
- It's possible to have cataracts and not really be able to tell, depending on their location on the eye. Because of this, seeing a doctor and getting checked out is 100% necessary.[4]
- Know if you have any predisposing factors. Some of the following things can set you up for cataracts:
- Long-term steroid use. Steroids can induce gene transcription events in the epithelial cells and other intraocular systemic cells that generate steroid cataracts.[10] If you're on steroids, talk to your doctor about the correlation with cataracts.
- Antipsychotics have been linked to this disease as well.[4]
- German measles while you were in the womb. According to studies, congenital cataracts from measles makes the eye's natural lens cloudy instead of clear. [11] Not all congenital cataracts require surgical removal but the majority do. Cataracts that cloud the outside portion of the lens may not need to be removed because the central vision is spared.[12]
- Diabetes (type 2) is an inherent inability to metabolize carbohydrates; diabetics are known to get cataracts faster as it's highly related to hyperglycemia.[13] Obesity and diabetes correlate so heavily that the term "diabesity" has been coined.
- Toxin overload. Chemicals, radiation, etc. that you might have been exposed to or worked with can lead to cataracts. In reality, chemicals and radiation can lead to just about anything.
- Eye injuries and eye diseases. Any damage done to the eye weakens its defenses, allowing the potential for cataracts to spring up.[14] Always protect your eyes if you work in or are placed in dangerous circumstances.
- Long-term steroid use. Steroids can induce gene transcription events in the epithelial cells and other intraocular systemic cells that generate steroid cataracts.[10] If you're on steroids, talk to your doctor about the correlation with cataracts.
- Know when to seek a medical professional. Cataracts are very common in old age and it can occur in one or both eyes. Talk to your doctor immediately if you experience any of the following symptoms:[15]
- Blurry vision
- Colors that seem faded (difficulty reading and driving)
- Glaring of vision (when you see halos around lights)
- Poor vision at night
- Double vision
- Frequent prescription changes in eye wear
- If you start to see symptoms, do not fret. You have time. Even if cataracts has reared its ugly head, you may even have years before you have to deal with anything seriously. Discuss your options with your ophthalmologist.
- Take measures to prevent cataracts from developing further. Cataracts is a constantly developing deterioration of the eye, following no specific rate of progression. Because the only harm is reduced eyesight, surgery can usually be delayed. Deterioration can be delayed, too. Consider the following ideas to delay the progression of cataracts:[4]
- Stronger glasses or contact lenses
- Using a magnifying glass when reading fine print
- Using, strong, clear lighting
- Pupil-dilating medication
Warnings
- Always seek proper and full advice from your health professional; every individual is different and your own circumstances cannot be solved by reading articles online.
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