Cataracts are a significant health concern, especially as we age, and in Singapore, they are one of the leading causes of vision impairment among older adults. By the age of 70, nearly 95% of people are likely to develop cataracts [1], which cloud the eye’s natural lens and lead to symptoms like blurry vision, difficulty seeing at night, and sensitivity to light. This condition progresses slowly, and while ageing is the primary cause, factors like prolonged UV exposure, smoking, diabetes, and certain medications can accelerate cataract formation. Given Singapore’s year-round tropical climate, with intense UV exposure, the risk of developing cataracts is even more pronounced.
The impact of cataracts on daily life cannot be overstated. What begins as subtle blurring of vision or increased glare can gradually lead to difficulties in performing everyday tasks such as reading, driving, or recognising faces. Left untreated, cataracts can severely impair vision, diminishing quality of life and independence for many elderly individuals.
Understanding the condition is crucial to proper eye health management, especially since cataracts are inevitable as one ages. While surgery is an effective treatment once cataracts develop, it is essential to focus on preventive measures that can help delay their onset or progression. This blog will explore the lifestyle changes and habits you can adopt to protect your eyes and reduce the severity of cataracts, which can empower you to take proactive steps toward maintaining healthy vision.
Although cataracts are a common result of ageing, there are several ways you can actively protect your eyes and reduce the severity of the condition. By incorporating simple yet effective lifestyle changes, you can help delay the onset of cataracts and keep your vision clear for longer.
One of the most important areas to focus on is your diet, as what you eat can significantly impact your eye health. Foods rich in antioxidants, such as vitamin C, vitamin E, lutein, and zeaxanthin, help protect the eyes from oxidative stress [2], which is a major contributor to cataract formation. These antioxidants neutralise free radicals that can damage the lens of the eye, which helps slow down or prevent the clouding that leads to cataracts.
By making small adjustments to your daily eating habits and focusing on nutrient-rich foods, you can significantly enhance your eye health and reduce the severity of cataracts in the long term.
Wearing sunglasses isn’t just a summer fashion statement—it’s one of the most effective ways to protect your eyes from cataracts, particularly in regions with high UV exposure like Singapore. Prolonged exposure to ultraviolet (UV) light can damage the lens of your eyes, contributing significantly to cataract formation [7]. The harmful UVA and UVB rays from the sun lead to oxidative stress in the eye,which can accelerate the breakdown of proteins in the lens, eventually resulting in cloudiness of the lens or cataract [8].
To effectively prevent this, wearing sunglasses can help protect the eyes from the sun’s harmful UVA and UVB rays [9]. When purchasing sunglasses, look for a UV400 label, which guarantees maximum protection from UV radiation. Many sunglasses, even the affordable ones, offer this level of defense. It’s important to note, though, that polarisation alone doesn’t provide UV protection—it reduces glare but doesn’t block UV rays. Therefore, ensure that the sunglasses you choose are labelled with both UV protection and polarisation if you are aiming for optimal protection and comfort.
Additionally, wraparound sunglasses or those with wider frames offer better coverage by preventing UV rays from entering from the sides. Pairing your sunglasses with a wide-brimmed hat for added shade can further reduce UV exposure and protect not just your eyes but the delicate skin around them.
By making the habit of wearing UV-protective sunglasses a part of your daily routine, especially during peak sunlight hours, you can significantly reduce the severity of cataracts and maintain good vision for years to come.
Smoking has long been associated with a higher risk of various health problems, and cataracts are no exception [10]. Numerous studies have shown a strong link between smoking and cataract formation, primarily due to the oxidative stress caused by the chemicals found in cigarettes [11]. Smoking increases the amount of free radicals in the body, which leads to oxidative damage to the eye’s lens, hastening the breakdown of proteins and promoting cloudiness—key factors in cataract development.
In fact, research indicates that smokers are at a significantly higher risk of developing cataracts compared to non-smokers [12]. One study found that heavy smokers (those smoking more than 15 cigarettes a day) are up to three times more likely to develop cataracts than those who have never smoked [13].
Even for those who smoke less frequently, the risk is still elevated. Smoking doesn't only affect the lens of the eye but also reduces the levels of antioxidants like vitamin C in the body, which play a crucial role in protecting the eye from oxidative stress.
The good news is that quitting smoking can significantly reduce your cataract risk over time. Studies show that former smokers begin to reduce their risk after quitting, and within 10 to 20 years, their risk levels can approach those of non-smokers [14]. This means that it’s never too late to quit, as doing so will not only benefit your overall health but also protect your eyesight in the long term.
By quitting smoking, you give your body a chance to recover from oxidative stress and prevent further damage to your eyes, effectively reducing your chances of developing cataracts and other vision-related issues.
Preventing eye injuries is a crucial yet often overlooked step in protecting your vision and reducing the risk of cataracts. Physical trauma to the eye can lead to the development of cataracts, sometimes immediately after the injury or years later [15]. This risk is especially high for individuals engaged in activities like sports, DIY projects, or jobs that involve exposure to hazardous materials or high-impact tools.
Wearing appropriate protective eyewear, such as safety goggles or face shields, is essential to prevent injury. These safety measures are particularly important during activities like home repairs, construction work, or even gardening, where flying debris or sharp objects can cause serious harm to the eyes. Additionally, individuals working in environments with chemicals or small particles should use specialised protective eyewear designed to block out these potential hazards.
Even for everyday activities, it’s important to exercise caution. For example, using power tools or operating machinery without proper eye protection can lead to serious injuries that can cause cataract formation. By incorporating protective eyewear into daily routines where eye injuries are a risk, individuals can greatly reduce their chances of developing cataracts due to trauma.
Adopting these preventive measures not only protects against injuries but also contributes to overall long-term eye health, reducing the need for future medical interventions related to trauma-induced cataracts or other injuries.
Excessive alcohol consumption has been consistently linked to an increased risk of developing cataracts [16]. While moderate alcohol consumption may not significantly heighten the risk, heavy and long-term drinking can contribute to cataract formation due to its impact on oxidative stress, dehydration, and nutritional deficiencies in the body.
When alcohol is metabolised, it produces harmful by-products known as free radicals. These free radicals damage cells and tissues, including the proteins in the lens of the eye, leading to the cloudiness characteristic of cataracts. Additionally, excessive alcohol consumption can deplete the body’s antioxidants, such as vitamins C and E, which are essential for protecting the eye from oxidative damage [17]. Dehydration from alcohol can also negatively affect the eyes, leading to dryness and irritation, which can further increase the risk of cataracts.
Research has shown that people who regularly drink large quantities of alcohol are more likely to develop cataracts earlier in life compared to those who drink moderately or abstain altogether [18]. By reducing your alcohol intake and drinking in moderation, you can significantly delay the onset of cataracts and protect your long-term vision health.
Maintaining healthy blood sugar levels is essential for preventing cataracts, especially for individuals with diabetes. High blood sugar levels can cause damage to the lens of the eye, which can accelerate the formation of cataracts [19]. This occurs because excess sugar in the blood can convert to sorbitol, a sugar alcohol that accumulates in the lens. When this happens, the lens swells, resulting in the lens becoming cloudy and leading to cataract development over time.
For people with diabetes, this risk is even more pronounced. Studies show that individuals with poorly controlled diabetes are more likely to develop cataracts at an earlier age compared to those without diabetes or those who have well-managed blood sugar levels [20]. Monitoring blood sugar levels through diet, exercise, and medication can significantly reduce the risk of cataracts in diabetic patients.
Even for individuals without diabetes, keeping blood sugar in check is a crucial preventative measure. High sugar intake and spikes in blood glucose can still impact eye health, which makes it crucial to adopt a diet that is rich in whole grains, fruits, and vegetables, and low in processed sugars.
One of the most effective ways to protect your vision and detect cataracts early is through regular eye screenings. Cataracts develop gradually, often without noticeable symptoms in the beginning, which makes annual eye check-ups crucial. Timely surgical intervention to remove the cataract prevents further vision impairment and maintains good eyesight.
During an eye exam, your ophthalmologist can detect early signs of cataracts, long before they become a significant issue. This is especially important for individuals over the age of 60, those with diabetes, or those with a family history of eye conditions, as they are at a higher risk for cataracts. Annual exams allow your eye doctor to monitor changes in your lens, assess overall eye health, and recommend treatments or lifestyle adjustments to slow down the progression of cataracts.
When cataracts are very advanced, cataract surgery may be more complex and may involve a higher risk of complications. Hence it is not advisable to allow cataracts to become too advanced before removing them.
By scheduling yearly eye exams, you can not only detect cataracts but can also ensure early detection of other potential eye issues such as glaucoma or macular degeneration. So make it a habit to visit your eye care professional annually to safeguard your eyesight and ensure early diagnosis and treatment.
Cataracts may be a common part of ageing, but they are not inevitable. By taking proactive steps such as adopting a nutrient-rich diet, protecting your eyes from UV radiation, quitting smoking, and limiting alcohol consumption, you can significantly reduce the severity of cataracts or delay the onset of cataracts. Additionally, managing your blood sugar levels and undergoing regular eye exams play a crucial role in detecting cataracts early, allowing for timely intervention that can help slow their progression and preserve vision for longer.
Remember, early intervention is key. By making these lifestyle changes and staying committed to annual check-ups, you empower yourself to protect your vision and maintain clarity for years to come. Vision is one of our most vital senses, and safeguarding it with these preventative measures ensures that you can continue enjoying the world with clear, healthy eyesight well into your later years.
References
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