Cataracts cause more vision problems worldwide than any other eye disease, and their incidence continues to increase as the population ages. It affects one in five people between the ages of 65 and 75, and one in two people over the age of 75. Unfortunately, cataracts are the leading cause of vision loss among people over the age of 40 (in Hungary, 12,000 people lose their vision every year because of it), even though this could be avoided, since the problem can be effectively treated if recognized in time. What’s more, you can also support the prevention of cataracts with proper nutrition, a conscious lifestyle and natural active ingredients!
What is a cataract?
A cataract (cataract) means a certain degree or even complete graying of the lens of the eye. During cataract formation, proteins in the eye clump together, preventing the lens from sending clear images to the retina. The retina transforms the light coming through the lens into signals, which are then sent to the optic nerve, which in turn transports them to the brain.
Cataracts develop slowly and over time the patient’s vision becomes more and more like looking through a curtain of water. It can develop in one or both eyes (but usually not at the same time).
Types of cataracts
There are three different types of cataracts , named after the location of the cataract:
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- A nuclear (core) cataract develops in the nucleus (inner core) of the eye lens. This is the most common form, which usually develops in old age.
- A cortical (cortical) cataract develops in the cortex, i.e. in its outer part, of the lens.
- The subcapsular (subcapsular) cataract develops in the back half of the lens, directly under the cellophane-like capsule that surrounds the lens. This form is most common among diabetics, overweight people and people taking steroids
Cataracts can also be classified based on the underlying cause:
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- Senile cataracts mainly affect people over 65 years of age, it is a natural part of aging.
- Congenital cataracts are present at birth or in infancy. It can be caused by infection, injury, or a birth defect.
- Secondary cataracts develop due to other diseases (e.g. glaucoma, diabetes) or medication (e.g. corticosteroids, diuretics).
- Cataracts of traumatic origin develop due to an injury to the eye.
Symptoms of cataracts
In the beginning, when the cataract has just formed, it may change the vision in only a small part of the eye. That is why you may not even notice that you have lost your vision for a relatively long time. Over time, however, the cataract grows larger, clouds more and more of your lens, and symptoms become more obvious.
Cataract symptoms vary, depending on which area of the eye it is formed in (nuclear, cortical, or subcapsular).
The most common symptoms are:
- Cloudy or blurred vision
- Sensitivity to bright lights and reflections
- Night vision is getting worse
- A sparkling courtyard that appears around light sources (e.g. street lamps, spotlights).
- Fading or yellowing colors
- Double vision in one eye
- Frequently changing the diopter of glasses or contact lenses
- Reading difficulties due to reduced black and white contrast
Causes and risk factors of cataract formation
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- Age . Aging is clearly the primary risk factor and root cause of cataracts. The older a person is, the more likely it is to develop. Cataracts are essentially inevitable if you live long enough.
- No . Women have a higher risk of cataracts.
- Family accumulation. Cataracts can also be hereditary.
- Green nettle. Glaucoma and all methods used to treat glaucoma increase the risk of cataracts.
- Myopia (short-sightedness) . Myopic people have a higher risk of cataracts.
- Uveitis . This rare autoimmune disease causes chronic inflammation of the eye and, if left untreated, is associated with a higher risk of cataracts.
- Previous physical injury or surgery . A significant physical injury to the eye or intraocular eye surgery increases the risk of cataracts.
- Diabetes . People with type 1 or type 2 diabetes have a very high risk of developing cataracts and are much more likely to develop them at a younger age.
- Obesity . It is a major risk factor for type 2 diabetes and can also be linked to the development of cataracts.
- Autoimmune diseases and conditions requiring steroid use . Autoimmune diseases (e.g. rheumatoid arthritis, psoriasis, multiple sclerosis) and other health problems that require long-term use of steroids can increase the chance of cataracts.
- Excessive sun exposure . Exposure to UVB radiation from sunlight increases the risk of cataracts, especially nuclear cataracts. The risk may be highest among those who are exposed to significant amounts of sunlight during their youth. A workplace with prolonged exposure to sunlight also increases the risk of cataracts.
- Smoking and alcohol consumption . Smoking a pack of cigarettes a day doubles the risk of developing cataracts. Chronic high alcohol intake also increases the risk of cataracts and other eye problems.
- Environmental factors . Long-term exposure to lead can increase the risk of developing cataracts. Accumulation of gold and copper can also cause cataracts. Prolonged exposure to ionizing radiation (eg, X-rays) can increase the risk of cataracts.
Steps to help prevent cataracts
One of the most important things to do against not only cataracts, but all existing eye problems is to have regular eye examinations! Even without complaints, everyone should visit an ophthalmologist every two years, and over the age of 40 it is recommended to have a comprehensive examination done annually.
The general belief is that cataracts cannot be completely prevented, but certain nutrients and lifestyle changes can help reduce the risk of developing them or delay their onset.
1. Diet
The more antioxidants you get from fruits and vegetables, the better your chances of keeping cataracts at bay. The eye lens contains protective enzymes, which ideally break down proteins that can clump together. By eating foods rich in antioxidants, you can protect your eyes from oxidative stress that contributes to cataracts, and antioxidants also help to maintain the enzymatic processes that prevent the formation of cataracts.
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- Fresh fruits and vegetables . In general, fresh fruits and vegetables are very good for eye health, as they are very rich in phytochemicals, which are important plant compounds. Phytonutrients are antioxidant and anti-inflammatory substances that have been shown to help prevent or slow the progression of cataracts and other eye diseases.Research has also shown that vegetarians and vegans have a much lower risk of cataracts than meat eaters, especially among the elderly. This result does not show that eating meat causes cataracts, but that a high consumption of vegetables helps protect eye health.
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- Foods rich in vitamin A (beta-carotene) . Based on research, vitamin A can help prevent vision loss caused by degenerative diseases such as cataracts or macular degeneration. Vitamin A deficiency causes the cornea of the eye to become very dry, which can lead to clouding of the front of the eye, corneal ulcers, and vision loss. A lack of vitamin A can also damage the retina, which can also contribute to blindness. Carrots, sweet potatoes, and dark green leafy vegetables are great sources of this vision-boosting nutrient.
- Foods rich in vitamin C. Vitamin C intake has been linked to a lower risk of cataracts, especially in those who are deficient in this key nutrient. Peppers, citrus fruits, berries, tropical fruits, broccoli and tomatoes are excellent sources of vitamin C.
- Foods rich in vitamin E. According to research, vitamin E can help prevent the development of cataracts. A very good source of vitamin E, e.g. almonds, spinach, wheat germ and sweet potatoes.
- Foods rich in zinc . According to the American Optometric Association, zinc deficiency is linked to cloudy vision and poor night vision, as it helps transport vitamin A stored in the liver to the retina. Beef, kefir, yogurt, chickpeas and pumpkin seeds are excellent sources of zinc .
- Lutein and zeaxanthin . Lutein and zeaxanthin are two carotenoids that many studies have found promising in preventing cataracts. They are super-antioxidants that can be found together in many vegetables. They are also present in the lens of the human eye, filtering out the harmful, high-energy blue part of light and helping to protect and maintain the health of eye cells.One study found that people who ate a lot of zeaxanthin-rich foods, especially spinach, kale, and broccoli, had up to a 50% lower chance of developing cataracts. Other foods that contain a lot of lutein and zeaxanthin: eggs, parsley, peas, corn.
- Fish and other foods rich in omega-3 . Consuming fatty fish (e.g. salmon, herring) and other foods rich in omega-3 fatty acids (e.g. oilseeds) have been linked to a potentially lower risk of developing or developing cataracts. For example, one study found that people who ate fish at least 3 times a week had a lower risk of cataracts than those who ate fish less than once a month. In addition, overall, there was an inverse relationship between total fish consumption and the development of cataracts.
2. Supplements, herbs
If for some reason you cannot get enough of the nutrients listed above with your diet, you can also support the prevention of cataracts naturally with high-quality food supplements. Taking supplements can be extremely useful, but you must not forget that they can never replace a balanced, varied diet. Try to get as much of the eye protection nutrients as you can through nutrition, and only then start thinking about supplementation.
You can contribute to the intake of the aforementioned lutein and zeaxanthin with a dietary supplement , which is especially useful if you know that you are not consuming enough dark green leafy vegetables.
Black cranberry extract can also be very useful in protecting against cataracts and maintaining the general health of your eyes. The cranberry fruit contains anthocyanins (plant pigments with excellent antioxidant properties) and vitamin C. It has been proven in many studies that thanks to its free radical neutralizing ability, it can have a protective effect against cataracts, macular degeneration and glaucoma.
It is also due to its strong antioxidant properties that scientific studies have found both green tea and black tea to be effective in reducing the development or progression of cataracts.
Resveratrol is a natural polyphenol that is present in many plants, but it is found in the largest amount in grapes, red grapes, seeds, and stalks. Both in animal experiments and in experiments on human cells, it has already been proven that it can reduce oxidative stress in the lens of the eye, as well as prevent the formation of cataracts.
Bioflavonoids are also very effective antioxidants, especially quercetin, which, according to research, can help preserve the transparency of the eye lens and prevent the formation of cataracts.
3. Sun protection
Exposure to UV light can oxidize the proteins in the eye, changing their structure, thus contributing to the formation of cataracts. Research has linked increased exposure to sunlight to an increased risk of cataracts. Always protect yourself from UV rays by wearing high-quality sunglasses and a protective hat, as this helps delay the development of cataracts.
Sunglasses do not have to be expensive, but it is important that they block 100% of UV rays. It is also a good idea to limit the daily exposure to blue light emitted by computers, smartphones and other devices, but of course it is also important to get a little sunlight every day, not only for your eyes, but also for your general health.
4. Lifestyle changes
Reducing alcohol consumption and quitting smoking are two lifestyle changes that can dramatically reduce the risk of cataracts. Research has shown that drinking one or more alcoholic drinks a day moderately increases the risk of cataracts, but this risk increases with higher alcohol consumption.
Smoking has a negative impact on all aspects of health, including eye health. Smoking clearly contributes to the development of cataracts. Research has shown that stopping smoking does not necessarily reduce the risk of cataracts, but at the same time, the risk clearly does not accumulate. If you haven’t managed to quit smoking until now, this is another good reason to do so.