How to help prevent or delay cataracts
A cataract is the clouding of the eye’s natural lens, most commonly due to aging. Over time, the lens becomes less transparent, leading to blurred vision, glare, and difficulty with night driving.
1. Protect Your Eyes from UV Light
· Wear UV-blocking sunglasses and wide-brimmed hats when outdoors.
· UV exposure is a major risk factor in cataract development.
2. Eat a Nutrient-Rich Diet
· Focus on antioxidants like:
o Vitamin C (oranges, peppers, broccoli)
o Vitamin E (nuts, seeds, spinach)
o Lutein & zeaxanthin (kale, corn, eggs)
· These nutrients may help protect your lens from oxidative damage.
3. Avoid Smoking
· Smoking doubles to triples the risk of cataracts.
· It increases oxidative stress in the eye.
4. Limit Alcohol Consumption
· Excessive alcohol intake is associated with a higher risk of cataracts.
5. Manage Health Conditions
· Keep diabetes, high blood pressure, and obesity well-controlled.
· Diabetes increases the risk of early and faster cataract formation.
6. Be Cautious with Steroid Use
· Long-term use of corticosteroids (oral, inhaled, or eye drops) can lead to cataracts.
· Only use them under medical supervision.
7. Have Regular Eye Exams
· Especially after age 40.
· Early signs of cataracts (and other issues like glaucoma) can be picked up and monitored.
8. Stay Physically Active
· Regular exercise is associated with better eye health and may lower cataract risk.
What Doesn’t Work
· No eye drops, supplements, or “natural” treatments have been proven to reverse cataracts.
· Once vision is significantly affected, surgery is the only effective treatment.
Bottom Line
You can’t stop cataracts entirely, but you can slow them down with healthy habits.
If you're over 40, it's wise to start annual eye checks even if you have no symptoms.
Would you like a checklist you can print or track your cataract risk factors?