Cataracts are a common eye condition that can impair your vision and, if left untreated, may eventually lead to vision loss. While you can’t prevent cataracts entirely, making healthy lifestyle choices can help delay their development and lower your risk of getting them earlier in life.
Keep reading to learn about 6 simple lifestyle changes that can help keep your eyes clearer for longer!
What is a Cataract?
A cataract is the clouding of the natural lens in your eye. This cloudiness occurs when proteins in the lens break down and clump together. In the early stages, a cataract might only affect a small area of your vision and go mostly unnoticed.
But as it progresses, you may start to experience symptoms such as:
- Clouded or blurred vision
- Halos and glare
- Increased sensitivity to light
- Trouble seeing at night
- Needing brighter light for close-up tasks
- Yellowing or fading of colors
What Lifestyle Changes Can Help You Delay Cataracts?
These six healthy habits can help protect your eyes and potentially delay the onset of cataracts:
1. Eat For Eye Health
Certain nutrients are linked to better eye health and may lower your risk of cataracts. Try to incorporate the following into your diet:
Omega-3 fatty acids: Among the best sources are salmon, herring, sardines, tuna, chia seeds, walnuts, and flaxseeds
Vitamin A: Supports overall eye health and can be found in foods like carrots, sweet potatoes, and spinach
Vitamin C: Oranges, strawberries, bell peppers, and grapefruits are excellent sources of vitamin C
Vitamin E: The richest sources include mangoes, asparagus, almonds, peanuts, pumpkins, and avocados
Lutein and zeaxanthin: Foods high in lutein and zeaxanthin include kale, spinach, egg yolks, and sweet corn
2. Quit Smoking
Smoking significantly increases your risk of developing cataracts. It introduces harmful free radicals into the eye, which can damage the proteins in your lens and lead to clouding.
The good news? Quitting smoking at any point can help slow this damage and protect your vision.
3. Stay Active
Regular exercise supports your general health – including the health of your eyes. Some studies suggest that staying physically active may help reduce your risk of developing cataracts.
Try to get at least 150 minutes of moderate-intensity activity each week. Exercising 30 minutes per day can help you reach this goal. This could include brisk walking, biking, swimming, or your favorite group fitness class.
4. Limit Alcohol Consumption
Heavy alcohol use has been linked to a higher risk of cataracts, due to oxidative stress and damage to the proteins in your eye’s natural lens. While research is still evolving, keeping alcohol consumption in check is a smart move for your eyes.
Cutting back can also support your overall well-being—improving things like sleep, circulation, and blood pressure—which all play a role in maintaining healthy vision over time.
5. Protect Your Eyes From UV Rays
Long-term sun exposure can accelerate the development of cataracts, so protecting your eyes from ultraviolet (UV) rays is essential.
Look for sunglasses that block 100% of UVA and UVB rays – even on overcast days, since UV rays can still penetrate cloud cover. For even better protection, consider wraparound frames or larger lenses that shield more of your eye area. Pair your shades with a wide-brimmed hat to help block sunlight from above.
At 1107 Optique, every pair of sunglasses provides full UVA and UVB protection, so you can shop with confidence knowing your eyes are truly covered.
6. Manage Chronic Health Conditions
Conditions like diabetes and high blood pressure can increase your risk of cataracts. If you have a chronic condition, keeping it well-managed through regular checkups, medication, and healthy habits can help prevent cataracts from forming prematurely.
Protect Your Sight with Regular Eye Health Exams
In addition to healthy lifestyle choices, regular eye health exams are essential for catching cataracts early and monitoring any changes in your vision. Early detection means early intervention—before cataracts start interfering with your daily life.
When was your last eye health exam?
Schedule your appointment at VisionPoint Eye Center in Bloomington, IL, and take a giant step toward protecting your long-term vision.
