Cataracts in 30s and 40s? How screen time and stress may be clouding vision

Cataracts are increasingly affecting people in their 30s and 40s-could screen habits, stress, or family history be raising your risk? Experts explain why early eye care is crucial

Cataracts are typically seen as a vision problem that affects older adults. But doctors are now reporting a steady rise in cases among people in their 30s and 40s. Health experts say prolonged screen exposure, poor lifestyle habits, stress, and family history are all contributing to this worrying trend. Here’s what young Indians need to know.

 

Dr Ajay Sharma, Founder and CMD of Eye-Q Eye Hospital, Gurugram, told Business Standard, “While cataracts continue to primarily affect people over 60, we are now seeing a noticeable increase in early-onset cases. These are often triggered by uncontrolled diabetes, hypertension, eczema, long-term steroid use, and poor eye hygiene.”

 

 

He added that genetic predisposition, eye injuries, and metabolic disorders like hyperparathyroidism also play a significant role. “This is emerging as a serious public health issue. Cataracts remain the leading cause of blindness in India,” Dr Sharma said.

Can screen time and work stress cause early cataracts?

Yes. According to Dr Sharma, our screen-heavy lifestyles are putting unprecedented strain on our eyes. Long hours in front of digital devices—especially during night shifts—disrupt melatonin levels and cause oxidative stress in the eye’s lens. This, over time, leads to clouding. Poor sleep, digital fatigue, and work-related stress are increasingly contributing to early cataract formation among younger adults.

Is blue light really harmful to your eyes?

Prolonged exposure to blue light from devices and indoor lighting can damage proteins in the eye’s lens. Studies suggest this oxidative stress may contribute to cataract development. When screen time is excessive and natural light exposure is low, the eye’s ability to recover is reduced. Dr Sharma recommends limiting screen time, using blue light filters, and spending more time outdoors.

Do smoking and poor lifestyle choices increase cataract risk?

Absolutely. Smoking—including vaping—introduces free radicals that damage the lens at a cellular level. Combined with chronic stress, obesity, and uncontrolled diabetes, this can accelerate cataract development—sometimes even in your early 30s.

Does family history affect your cataract risk?

Yes. If cataracts run in your family, you may inherit weaknesses in your lens proteins. This makes you more vulnerable, even without other triggers. Dr Sharma advises those with a family history of cataracts to start regular eye screenings early and adopt preventive habits like good sleep, a balanced diet, and reduced screen time.

What are the early signs of cataracts in young adults?

Watch out for:

• Persistent blurry vision
• Sensitivity to light
• Difficulty seeing at night
• Frequent changes in prescription glasses
• Visual fatigue or a cloudy sensation

If you notice any of these symptoms, don’t ignore them—schedule a comprehensive eye exam.

How can young professionals prevent early cataracts?

Dr Sharma suggests making these lifestyle changes:

• Eat antioxidant-rich foods like leafy greens, berries, and citrus fruits
• Exercise regularly and manage blood sugar levels
• Get quality sleep and manage stress
• Quit smoking and limit alcohol
• Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds

What cataract surgery options are available in India?

Cataract surgery has advanced significantly, offering several modern techniques:

• Femto LASER-assisted surgery: Bladeless and precise with faster recovery
• Micro-incision cataract surgery: Stitchless and minimally invasive
• Phacoemulsification: Ultrasonic probe used to remove the cloudy lens

These options are tailored based on your lifestyle, vision needs, and overall health.

Is robotic or AI-assisted cataract surgery available in India?

Yes. Many top eye hospitals now offer robotic and AI-powered cataract surgeries. These techniques improve surgical precision and lens placement, reducing recovery time and improving outcomes. Laser-assisted options, often termed robotic surgeries, are increasingly popular.

How much does cataract surgery cost in India?

Surgery costs depend on the type and hospital:

• Basic surgeries start at ₹10,000
• Laser-assisted surgeries with premium lenses can cost up to ₹1.6 lakh
• On average, phacoemulsification with standard lenses costs ₹25,000–₹40,000

Does health insurance in India cover cataract surgery?

Yes. Most policies treat cataract removal as a day-care procedure. However, there are usually reimbursement caps (₹20,000–₹50,000 per eye) and waiting periods of 1–2 years for pre-existing cataracts. Always check your policy for details.

Why early action matters

Eye health is no longer just a concern for older adults. Young professionals who rely heavily on screens, work long hours, or have a family history of cataracts need to take preventive steps early. “Early diagnosis, regular screenings, and timely lifestyle changes are key to preserving long-term vision,” said Dr Sharma.  For more health updates, follow #HealthWithBS 

This content is for informational purposes only and is not a substitute for professional medical advice.