Steps to Ward off Cataracts Development
Cataracts, cloudy areas that develop in the eye's lens, can cause vision impairment and are common in older adults, with over half of people aged 80 years and over in the United States affected. While there is no scientific evidence to prove cataract prevention, some modifiable factors may help reduce the risk.
Diet
A nutritious, balanced diet rich in antioxidants such as fruits and vegetables, vitamins C, E, A, lutein, and zeaxanthin may help protect against cataracts. Diets low in fried, processed, and sugary foods, and including whole grains and fish, have been linked to a lower risk of cataracts. The dietary intake of these vitamins is more effective than supplements for cataract prevention.
Smoking Cessation
Smoking introduces toxins and oxidative stress that accelerate the breakdown of lens proteins, increasing cataract risk. Quitting smoking reduces this oxidative damage and lowers the chance of cataract development.
Alcohol Consumption
Excessive alcohol use contributes to lens degeneration and cataract formation. However, a 2021 study found that low to moderate alcohol consumption may lower the risk of cataract surgery. Compared to participants consuming alcohol once or twice weekly, people drinking daily alcoholic beverages had a 6% higher risk of cataract surgery. Conversely, participants who consumed wine five or more times each week were 14-23% less likely to undergo cataract surgery compared to non-drinkers. The results of studies on this topic have been inconclusive, and moderating alcohol intake is still recommended.
Eye Protection
Prolonged exposure to ultraviolet (UV) rays without protection damages lens proteins and increases cataract risk. Wearing UV-blocking sunglasses and wide-brimmed hats effectively reduces UV exposure and helps prevent cataracts. For complete protection, consider wraparound sunglasses and lenses with UVA and UVB protection or a "UV400 rating."
Regular Eye Exams
Cataracts often develop insidiously and are most common with aging. Regular comprehensive eye exams—recommended every 1 to 2 years, especially after age 60 or 65—enable early detection and timely management to preserve vision. The American Academy of Ophthalmology (AAO) recommends a complete eye examination at age 40 and the following frequency for eye exams based on age: 40-54 every 2-4 years, 55-64 every 1-3 years, and 65 years old or older every 1-2 years.
In addition to these strategies, protecting eyes from injuries (which can induce traumatic cataracts) and managing health conditions such as diabetes further influence cataract risk. E-cigarette flavors may also increase free radical production, which can lead to cataracts.
In summary, adopting a healthy diet, quitting smoking, limiting alcohol, protecting eyes from UV light, and having routine eye examinations are practical and effective strategies to delay or reduce the risk of cataracts.
A balanced diet rich in antioxidants, low in fried, processed, and sugary foods, and inclusion of whole grains and fish, may help protect against cataracts due to their potential role in reducing the risk.Quitting smoking can reduce oxidative damage to the eye, lowering the chance of cataract development and growth.Excessive alcohol use can contribute to lens degeneration and cataract formation, whereas moderate alcohol consumption, particularly wine, has been associated with a lower risk of cataract surgery in some studies.Regular comprehensive eye exams, especially for individuals over 60, enable early detection and management of cataracts, preserving vision and promoting overall eye health. Additionally, managing underlying medical conditions, such as diabetes, and protecting eyes from injuries can influence cataract risk.
