We go through a lot of natural changes in our bodies as we grow older, and our eyes are no exception. Perhaps one of the most common eye conditions associated with age is senile cataract, which is the gradual clouding of the eye’s natural lens.
And while this is a natural part of the ageing process for most, here’s the bright news: its course isn’t always beyond our control. Small, deliberate decisions in our everyday meal choices and lifestyle can make a big difference to maintaining our sight sharper for longer.
The Power of Your Plate: Eating for Eye Health
Our eyes are susceptible to harm caused by unstable molecules known as free radicals. This harm, referred to as oxidative stress, plays a central role in the formation of cataracts.
The best way to fight back is with a diet rich in antioxidants. Think of antioxidants as your body’s personal defence team, neutralising these harmful molecules before they can cause damage to the sensitive proteins in your eye’s lens.
For an Indian diet, adding these nutrients is very easy:
- Vitamin C: This is a powerhouse antioxidant. Load up on amla (Indian gooseberry), guavas, oranges, lemons, and bell peppers (capsicum).
- Vitamin E: A handful of almonds, sunflower seeds, and peanuts can provide a healthy dose of this important vitamin. Including spinach (palak) in your meals also helps.
- Lutein and Zeaxanthin: These are two crucial antioxidants found in high concentrations in the eye. They protect the eye by neutralising free radicals that cause cell damage and filtering out harmful blue lights. You can find them in abundance in green leafy vegetables like spinach, fenugreek (methi), kale, and other colourful produce like carrots, corn, and pumpkins.
A simple rule is to make your plate as colourful as possible! Staying well-hydrated by drinking plenty of water throughout the day also helps maintain the overall health of your eyes.
Smart Lifestyle Choices for Healthy Vision
Beyond what you eat, how you live your life has a profound impact on your eye health and the progression of a senile cataract.
- Shield Your Eyes from the Sun: India gets lots of sunshine, but the sun’s ultraviolet (UV) rays can accelerate cataract formation. Always use sunglasses with 100% UVA and UVB protection when outdoors. A wide-brimmed hat offers extra protection.
- Say No to Smoking: Smoking generates a huge amount of free radicals in your body, directly contributing to oxidative stress. Additionally, quitting smoking not only benefits your eyes but also your overall health.
- Control Pre-existing Medical Conditions: Pre-existing conditions such as diabetes and high blood pressure can raise your risk of acquiring cataracts at an earlier stage. It is essential to control your blood pressure and blood sugar levels with proper medication, diet, and exercise.
- Limit Alcohol Intake: Heavy alcohol consumption can also lead to cataract formation by withdrawing necessary nutrients from the body.
The Importance of Regular Eye Check-ups
These dietary and lifestyle modifications are important weapons in slowing down the development of eye problems, but only under professional medical guidance. A regular, full eye test is necessary to track your retina and pick up on any problems, such as a senile cataract, at the earliest point.
Consult a specialist to determine your personal needs. A visit to a renowned centre such as Dr Agarwal’s can provide you with a clear-cut diagnosis and a tailor-made treatment plan. Adopting these healthy habits helps you delay the development of cataracts and invest in a lifetime of unobstructed vision and well-being.
