Lifestyle Tips to Prevent Age-related Macular Degeneration | AMD & Low Vision Awareness Month

Age-related macular degeneration (AMD) is the number one cause of vision loss for adults over 65, according to the American Academy of Ophthalmology. AMD involves damage to the macula in the retina. Researchers have identified certain risk factors for AMD, including age and having a family history of the condition. Although certain risk factors are uncontrollable, there are other risks, such as lifestyle choices that you can control.
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According to the National Eye Institute, certain lifestyle choices have been associated with an increased risk of developing age-related macular degeneration. For example, smoking is thought to increase the risk of AMD. By making healthy lifestyle choices, you may be able to reduce your chances of developing AMD or slow the progression of the disease. 

Consider the following lifestyle changes:
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Decrease Junk Foods
As reported by the American Macular Degeneration Foundation, eating foods that are high in certain types of fats, such as polyunsaturated and monounsaturated, may increase a person’s risk of AMD. Common foods containing these types of fats include potato chips, cookies, and French fries. Consider limiting junk foods, which may not only decrease your risk of AMD, but may also increase your overall health.

Eat Foods High in Vitamin D
Vitamin D is an essential nutrient for bone health. It may also help prevent AMD. According to the American Academy of Ophthalmology, a study involving women under age 75 showed a decrease in rates of AMD based on vitamin D consumption. The study indicated that women who consumed the most vitamin D had a 59 percent decreased risk of AMD, as opposed to women who consumed less vitamin D. Foods high in vitamin D include fortified cereal and milk.  

Exercise
Exercise is one of the best things you can do for your health, including your vision and eye health. Exercise promotes healthy blood vessels, which help carry nutrients to your eyes. Exercise may also reduce levels of inflammation in the body, which is linked to developing AMD. Getting regular exercise might also decrease eye pressure and improve blood flow to the optic nerve, which is good for overall eye health. It’s best to check with your doctor before starting an exercise program. Once you get the green light, do some form of cardiovascular exercise for at least 30 minutes, about five times a week.

Eat Plenty of Carotenoid-rich Foods
Carotenoid-rich foods, such as collard greens, sweet potatoes, and spinach, might be beneficial for eye health. Lutein and zeaxanthin are two pigments that are in the macula and also in carotenoids. Some studies suggest eating foods that contain this nutrient may lower your risk of AMD.

Wear Sunglasses
Too much exposure to UV rays from the sun is considered a risk factor for developing AMD. Melanin helps protect our skin and eyes from damage due to the UV rays. As we age, melanin levels naturally decrease, which means we are more susceptible to damage. To protect your eyes from the sun, wear sunglasses during the day even on cloudy days. Look for glasses that provide 100 percent UV protection.

Include Foods Rich in Omega-3 Fatty Acids
We already know foods high in omega-3 are good for cardiovascular health. They may also be good for our eyes. The AAO reports that certain studies show an association with eating a diet high in omega-3 fatty acids and a decreased risk of developing AMD. Omega-3s come from fatty fish like salmon, mackerel, and sardines, nuts and seeds like walnuts, chia seeds, and flaxseeds, beans like soy beans and kidney beans, and green foods like seaweed and algae.

Don’t Smoke
Smoking is considered a risk factor for a variety of diseases, including AMD. According to the American Macular Degeneration Foundation, smoking a pack or more of cigarettes a day doubles a person’s risk of developing AMD. Smoking may decrease the levels of protective nutrients that are delivered to the eyes. Smoking also can damage the vessels in the eyes, which is bad for overall eye health. If you smoke, talk with your healthcare provider about ways to quit. Nicotine replacement patches, medication, and hypnosis are options that may help.

Schedule Regular Eye Exams
As with all eye conditions, early diagnosis is critical to get the best treatment and possibly slow the progression of the disease. AMD may not have any symptoms in early stages of the disease, so many don’t know they have the condition at first. Knowing your risk factors and getting a comprehensive eye exam are the best ways to obtain an early and accurate diagnosis.

By making the lifestyle changes listed above, you may decrease your risk of AMD and improve your eye health. If you have any questions or would like to schedule an appointment with one of our eye doctors, please call our office at 508-746-8600.