Blog post by: Eye Physicians of Long Beach
Cataracts are a leading cause of visual loss and blindness in the world. Fortunately, taking certain measures can help lower your chances of developing cataracts earlier in life and ensure you enjoy a clear, bright future.
Keep reading to learn more about whether there’s a way to prevent cataracts.
What are Cataracts?
A cataract is the clouding of the natural lens of your eye, which is usually clear. It happens when proteins in your lens begin to break down and clump together, making it cloudy.
Most cataracts develop gradually and don’t cause noticeable vision changes in the early stages. But over time, cataracts can eventually affect your eyesight, making it difficult to read, use your computer, drive, watch TV, and perform other routine activities.
How Can You Prevent Cataracts?
There’s no way to slow or prevent cataracts entirely. However, taking the following measures can help lower your risk of getting cataracts earlier in life:
Stop Smoking
Smoking is harmful not only to your lungs but also to your eyes. It considerably increases the risk of cataracts. Studies show that those who smoke are more likely to get cataracts than those who don’t.
If you can kick the habit, you may be able to prevent cataracts from developing earlier in your life. You can ask your doctor to help you quit smoking. Medicines and various strategies can help you stop.
Keep Your Blood Sugar in Check
If you have diabetes, you’re at a greater risk of getting cataracts earlier. High blood sugar levels can cause changes in the natural lens of your eye, causing cataracts.
Keeping your blood sugar at a healthy level is vital for effectively managing diabetes and decreasing your risk of complications such as cataracts. So, ensure you take prescribed medications and follow your doctor’s recommendations to keep your blood glucose levels within the target range.
Wear Quality Sunglasses
Exposure to the sun’s rays has been linked to early cataract development. You can protect your eyes and keep cataracts at bay by wearing quality sunglasses whenever you’re outdoors.
Be sure also to put on your sunglasses even when it’s overcast. The sun’s UV rays can still penetrate the clouds and cause harm.
When shopping for sunglasses, pick the ones that offer 100 percent UVA and UVB protection to ensure they block out both types of damaging ultraviolet rays (UV). Also, go for larger lenses or close-fitting wraparound shades.
They provide better coverage, shielding your eyes from UV rays coming from different angles. Consider wearing wide-brimmed hats on sunny days to further limit UV rays from hitting your eyes from above.
Avoid Drinking in Excess
Heavy alcohol consumption can elevate your chances of developing cataracts earlier. It can produce free radicals that may contribute to the clumping of proteins in the lens of the eye, leading to cataract formation. Therefore, it is recommended to practice drinking moderation to reduce your risk.
Get Moving
Working out frequently is good for your eyes. It plays an important role in cataract prevention.
Regular exercise can decrease your risk of diabetes, which is a risk factor for cataracts. It also minimizes oxidative stress that can induce cell damage in your eye and, consequently, cataracts.
Aim for the recommended 150 minutes of moderate intensity exercise each week, such as cycling, jogging, dancing, swimming, running, or brisk walking.
Eat for Your Eyes
Eating foods rich in specific antioxidants and nutrients can help keep your eyes healthy and strong and ward off cataracts. These include:
Vitamin C: Strawberries, potatoes, tomatoes, Brussels sprouts, and citrus fruits like oranges and grapefruit are excellent sources.
Vitamin E: Spinach, vegetable oils, hazelnuts, peanuts, and almonds are high in vitamin E.
Omega-3 Fatty Acids: Flax seeds, grass-fed beef, and fatty fish (such as salmon, cod, and sardines) are abundant in Omega-3.
Carotenoids: Found in carrots, grapefruit, tomato, bell peppers, pumpkins, and sweet potatoes.
Whole Grains: These can include brown rice, oatmeal, wheat, quinoa, and rye.
Lutein and Zeaxanthin: Obtained from eggs, green bell peppers, and leafy greens such as spinach, kale, and lettuce.
Equally important, cut back on processed and deep-fried foods, sugary snacks, and soft drinks, as they may heighten your cataract risk. Additionally, limit your salt intake as much as possible.
High sodium levels in your diet have been related to a greater risk of developing cataracts.
Lower High Blood Pressure
High blood pressure is also tied to a higher cataract risk. Over time, elevated blood pressure can trigger chronic inflammation that may damage lens proteins, causing clouding.
You can lower your risk for early cataracts by ensuring your blood pressure is well controlled. Following your doctor’s suggestions, such as exercising frequently, limiting your salt intake, losing extra weight, reducing your stress levels, drinking less alcohol, and avoiding smoking, can go a long way in decreasing your cataract risk. It is also important to use medications to lower blood pressure if diet and exercise is not enough to lower your blood pressure.
You Deserve a Lifetime of Clarity
Along with these tips, getting frequent eye exams at Eye Physicians of Long Beach can protect your eye health for years to come. Regular eye exams can help our experienced ophthalmologists catch cataracts early and ensure you get cataract surgery at the right time to prevent vision loss.
Has it been long since you last had your eye exam? Schedule your appointment at Eye Physicians of Long Beach in Long Beach, CA, today to get on the road to clear, healthy vision.