Sure, these are important in a female sort of way. But what about potentially preventable problems we may develop years down the road?
Hello, cataracts.
According to the National Eye Institute (NEI), “a cataract is a clouding of the lens in the eye that affects vision.” Not only do cataracts affect your ability to drive, they can interfere with your visual enjoyment of life in general.
When it comes to blindness, cataracts are the ultimate granddaddy of destruction. In fact, cataracts are the number one cause of blindness in the world. And they’re the front-runner when it comes to causes of vision loss in America.
Though age is often a factor for developing cataracts, numbers aren’t always a bottom line concept. In other words, don’t write cataracts off as an “I’ll worry about it later” health concern. They can strike younger adults too.
In truth, more than 20 million Americans over age 40 have at least one cataract. That’s about 17 percent of the population. And by 2020, cataracts are expected to affect 30 million people.
That said, some people may have a higher risk of developing cataracts than others. According to the NEI, this includes: people with diabetes, smokers, and those who use alcohol excessively. In addition, ample exposure to sunlight can increase your risk of developing cataracts.
Further, a number of symptoms can be associated with cataracts. Those can be: cloudy or blurred vision, a faded appearance of colors, excessive glare or a sort of halo that you see near lights, impaired night vision, double vision, and frequent prescription changes when it comes to glasses or contact lenses.
So just what can you do to help prevent cataracts? Here are five natural ways to ward off this ocular predator.
1. Make foods rich in lutein and zeaxanthin a part of your diet.
When it comes to preventing cataracts, you need to have two key players on your team. These important aspects of ocular health are lutein and zeaxanthin.
Lutein and zeaxanthin are carotenoids. And medical professionals say they’re the only carotenoids found in the retina and lens of the eye.
According to the American Optometric Association (AOA), “a recent study demonstrated that higher dietary intakes of lutein and zeaxanthin and vitamin E was associated with a significantly decreased risk of cataract formation.”
To include lutein and zeaxanthin in your diet, choose foods rich in these carotenoids. Kale, turnips, cooked spinach, and collards top the list. However, broccoli, corn and eggs are also wise choices when it comes to eye health.
2. Wear sunglasses.
If you’re focused on cataract prevention, sunglasses are key. According to the Mayo Clinic, “ultraviolet light from the sun may contribute to the development of cataracts.” So make it a habit to wear shades.
To find a pair of sunglasses that stave off eye damage, you need to know just what to look for. First, shop for shades that claim to block out at least 99% of both UV-A and UV-B radiation. In addition, look for lenses that screen out 75% to 90% of visible light.
And don’t worry about buying the most expensive pair. Sometimes the fanciest brands provide the least protection. Instead of shopping for price, read labels to look for these protection factors. But if you do go for the top-of-the-line find, make sure they meet the recommended requirements.
3. Increase your intake of vitamin C.
Vitamin C, also known as ascorbic acid, is an important nutrient that the body needs. And best of all, it can be a huge help when it comes to preventing cataracts.
According to the AOA, “a study demonstrated that women using vitamin C for 10 years or more experienced a 64 percent reduction in the risk of developing nuclear cataracts.” In addition, “researchers estimate that half of cataract-related surgeries could be averted by delaying the onset of cataracts for 10 years.”
Further, the AOA says that “other research showed that women taking a daily supplementation dosage of 364 mg experienced a 57 percent reduction in their risk of certain types of cataracts. The research concluded that periods shorter than 10 years are insufficient to measure the influence of vitamin C upon cataract formation. Therefore, a 300 mg/day intake of vitamin C appears to be the minimum point at which cataract prevention occurs.”
So load up on oranges, spinach, tomatoes and bananas. And consider adding a pharmaceutical grade supplement to your routine to reap the ocular benefits of vitamin C.
4. Get regular eye exams.
Sure, we get eye exams when it comes to needing new glasses or contact lenses. But what about getting eye exams for early cataract detection?
According to the Mayo Clinic, “eye examinations can help detect cataracts and other eye problems at their earliest stages.”
So find out how often your doctor recommends an eye exam. And let him do the most thorough work up possible to detect other eye diseases. (Yes, that means having your eyes dilated.)
5. Quit smoking.
If you’re a smoker, it’s no secret that a soothing cigarette may provide the fix you need. And, of course, you’re well aware of the risk of lung cancer. But did you know that smoking can increase your risk of developing cataracts too?
According to Vision Aware, “individuals who smoke 20 or more cigarettes a day have twice the risk of nonsmokers for developing cataracts.” That’s a pretty hefty increase in risk.
So quit smoking as soon as possible. While it may be hard, the health benefits will definitely outweigh the cravings in the long run.
6. Go crazy for fruits and veggies.
It’s easy to rely on supplements to get much-needed antioxidants. However, it’s also important to eat with antioxidants in mind.
To naturally prevent cataracts, stock up on fruits and vegetables. Pick your favorites and make them a healthy snack in between meals. Or create meals with ample amounts of both.
The best way to do this is to make your consumption of fruits and vegetables diverse. The Mayo Clinic says that “adding a variety of colorful fruits and vegetables to your diet ensures that you're getting many vitamins and nutrients.” So go for the rainbow. Not only will your meals be visually appealing, your eyes will thank you.