Cataracts affect one in six Americans 40 and older. Women are especially susceptible to cataracts and other eye conditions because of hormonal changes due to menstruation, pregnancy and menopause. One of the most effective ways to prevent degenerative eye diseases like cataracts is with a healthy diet full of antioxidants.

Antioxidants are chemicals found in fruits, vegetables and whole grains that combat the effects of oxidative stress in the environment. No single antioxidant can neutralize all free radicals, so it is important to eat variety of antioxidant-containing foods. Here are foods that you can add to your menu to strengthen your eyes and prevent cataract-related vision loss:

Fruits and Vegetables

Studies show we need between five and nine servings of fruits and vegetables per day for optimal eye health. More matters when it comes to healthy produce, and it is important to choose a colorful variety. Fruits and vegetables offer the highest total antioxidant capacity of all foods, so make these the building blocks of your diet.

While at the grocery store, select a fruit or vegetable for each color of the rainbow. How about red strawberries, orange tangerines, yellow peppers, green kale, indigo blueberries and purple eggplant? Try to choose organic fruit and eat the skins of fruits and vegetables since they are full of vitamins A, C and E, as well as lutein and zeaxanthin.

Whole Grains

To prevent cataracts, eat three servings of 100 percent whole grains. This can include amaranth, brown rice, bulgur, buckwheat, millet, oatmeal, popcorn, sorghum, quinoa, rye and wheat. Some of these grains may be unfamiliar to you, but be adventurous. Look up some recipes and try something new!

You can also boost your eye health by making wiser choices when you purchase bread and other baked goods. Read food labels carefully, avoiding white bread and bakery items that contain refined grains and sugars and choosing items that are minimally processed.

Fish

Omega-3 fatty acids are also known to reduce the risk of cataract development and progression. Good sources of omega-3 fatty acids include shrimp, tuna, cod, salmon, halibut, trout, herring, walnut, flaxseed oil, canola oil and spinach. Eat fish at least twice per week to nourish your eyes and protect your vision.

Seeds and Nuts

Nuts and seeds are great sources of vitamin E, an antioxidant that helps protect membranes of eye cells from free radical damage. Some of the best choices for eye health are almonds, walnuts, hazelnuts, peanuts and sunflower seeds.

May is Women’s Health Month, a time for women to renew their commitment to their own health. Ladies, remember that your visual health is just as important as your family’s, so set aside an hour for yourself and get your eyes examined. A comprehensive eye exam is the best way to preserve your vision and prevent eye disease before it develops. 

Dry eye is a disorder characterized by the inability to produce the right quantity and quality of tears necessary to sufficiently lubricate the eye. In a normally functioning eye, tears moisturize the cornea and protect it from foreign particles, but insufficient lubrication can lead to eye infection, pain and vision impairment.

Gender has a significant impact on the risk of dry eye, as women are at higher risk than men.    According to the National Women’s Health Resource Center, approximately 6 million women have moderate to severe symptoms of dry eye syndrome, as compared to 3 million men.

Dry Eye Symptoms

Common symptoms of dry eye include stinging, burning, redness, pain and scratchiness. It can cause alternating periods of excess tearing and excessive dryness, blurred vision, or the sensation that the eyelids feel heavy.

Why Women Experience Dry Eye More Than Men

Hormonal fluctuations, especially in estrogen, are responsible for higher prevalence of dry eye in females. These changes are more extreme during pregnancy, menstruation and menopause, when levels of estrogen and progesterone taper off. 

Other Risk Factors

Besides gender, other factors which may influence dry eye include refractive surgery such as LASIK, contact lenses, eye allergies, and inflammatory disorders like rheumatoid arthritis (Prevent Blindness). Additionally, medications like antihistamines, decongestants, antidepressants, birth control pills, anxiety medication, hypertension medication and hormone replacement therapy have been linked to dry eye.

What You can Do

Many people who suffer from dry eye just try to manage their symptoms with rewetting drops. However, it is important to see an ophthalmologist for a comprehensive eye exam. When you see the doctor, you can discuss your dry eye symptoms and evaluate various treatment options including dietary changes, vitamins, punctal plugs or medicated eye drops. The ophthalmologist may suggest that you talk with your primary care physician about your medications. One or more of your prescriptions could be making your dry eye worse. 

According to the report for the 2015 National Health Interview Survey, 23.7 million American adults age 18 and older experience vision loss. Having vision loss is defined as having difficulty seeing or being unable to see at all, even when wearing glasses or contact lenses.

Women are much more likely to experience vision loss than men. In fact, almost two-thirds of all individuals who are visually impaired are female. This means that women need to be especially attentive to their vision needs because they are at higher risk for eye issues. Here are four reasons women are more likely to be visually impaired.

1. Life expectancy — Women have an average life expectancy of 81 years compared to 76 years for men. Many eye diseases like cataracts, glaucoma and macular degeneration are associated with age, so women are more likely to develop degenerative eye disease simply because of their gender.
2. Hormones — Menstruation, pregnancy and menopause are all driven by hormones, and fluctuations in hormones can also affect vision. It is also suspected that hormonal changes contribute to dry eye syndrome, especially after menopause.
3. Risk for auto-immune disease — Autoimmune diseases such as lupus, rheumatoid arthritis and multiple sclerosis are more common among women, and these conditions can also affect sight loss.
4. Social and economic factors — Limited financial resources and inadequate health care can affect the frequency of preventative care visits like comprehensive eye exams. Women often will put aside their own check-ups to allocate health care funds to another family member.

Vision loss can be prevented or delayed through early detection and early treatment. Annual comprehensive eye exams are the best way to keep your vision healthy whether you are male or female. Eye disease and vision impairment is costly and can require expensive medications and treatment. A yearly check-up of your vision is a worthwhile investment because it can reduce medical expenses in the future. Take some time today to call your ophthalmologist and schedule an eye exam for the whole family.