Today, cataracts are the leading cause of blindness worldwide. While cataract surgery to remove the natural lens of the eye and replace it with an intraocular lens is the inevitable solution for cataracts, prevention tactics can help you delay the onset of cataracts. If you want healthy vision, you need to live a healthy lifestyle. Preventing cataracts includes foods, habits and lifestyle changes that help while also avoiding soft drinks, processed and fried foods, sugary snacks and alcohol and tobacco consumption. Incorporating effective nutrient sources into your daily routine, including a reduction in sodium intake, combined with exercise will help to preserve your eyesight and make your body as a whole stronger and healthier.
Many people develop cataracts as they get older, but there are natural ways to reduce your risk. Just as ultraviolet light on the skin can cause skin damage, it can also damage the eyes. UV light penetrates eye tissue easily and prolonged exposure can modify proteins in the lens of the eye resulting in the formation of cataracts. Limiting UV exposure and wearing 100% UVA and UVB blocking sunglasses will keep your eyes safer from the harmful effects of the sun’s rays. To further reduce your risk, maintain a healthy diet. Pendleton Eye recommends 2 servings of fish per week, 3 servings of whole grains daily, and 5 to 9 servings of fruits and vegetables every day.
Specific food types to add to your meal planning to keep healthy vision and prevent cataracts include omega-3 fatty acids, vitamin C, green tea, nuts and seeds, whole grains, and fruits and veggies (namely avocadoes, broccoli and carrots). Flax seeds, grass-fed beef, fatty fish such as salmon, sardines, halibut and cod are excellent sources of omega-3 fatty acids that lubricate and hydrate the eyes. Examples of vitamin C include oranges, guava, dark leafy greens, papaya, kiwi, broccoli and bell peppers. Vitamin C plays a critical role in consuming and maintaining low levels of oxygen in the eye, replenishing vitamin C in the lens and vitreous. This is important because oxidative stress in the eye has been linked to cataract formation. Green tea has antioxidants and is a great alternative to the high caffeine levels of coffee or the sugar in hot chocolate. Nuts and seeds contain vitamin E that works to protect the membranes of the eye. One of the best choices is walnuts, they contain a beneficial combination of vitamin E, omega-3 fatty acids and antioxidants. Other options include almonds, sunflower seeds, hazelnuts and pecans. Oatmeal, brown rice, quinoa, wheat and rye are made up of 100% whole grains that protect against cataracts. Avocados contain vitamin E and vitamin B6, broccoli contains zeaxanthin and lutein that stop free radicals from damaging vision, and carrots contain beta-carotene, a substance the body converts to vitamin A, to prevent causes of blindness that include macular degeneration and cataracts.
Learn more about preventing cataracts with food, habits and lifestyle changes that help by visiting WEBSITE. For a comprehensive eye exam at Pendleton Eye, call 760-758-2008.
