6 Simple Steps to Reduce Vision Loss from Age-Related Macular Degeneration

Lifestyle choices -Smoking, high cholesterol and high blood pressure are risk factors for AMD

Diet -Diets lacking adequate nutrients are another major risk factor. It’s been reported that nutritional value of foods is decreasing. [2]

Ultraviolet light -UV rays can also increase the risk of macular degeneration

1). Stop smoking, maintain healthy cholesterol and blood pressure levels

2). Include vision supporting foods

The right nutrition can optimize macular health, so an eye-healthy diet is important in reducing the risk of age-related macular degeneration (AMD). It could also slow the progression of AMD. In general, we want a diet high in antioxidants and foods that are densely colored. Some examples: [3]

• Vitamin C - citrus fruits, berries, melons, broccoli, tomatoes, cabbage, potatoes

• Vitamin E - vegetable oils, almonds, pistachio nuts, peanuts, wheat germ, whole grains, turnip greens, and mango

• Beta-carotene - carrot, sweet potatoes, spinach, dark leafy green vegetables, melon, cantaloupe, winter squash, and apricots

• Zinc - chicken, pork, liver, eggs, wheat germ, fortified breakfast cereals, and seafood

• Copper - liver, cocoa beans, nuts, whole grains, seafood, and dried fruits

• Lutein - spinach, kale, collards, Swiss chard, mustard greens, dill, red peppers and guava

• Zeaxanthin - orange sweet peppers, broccoli, corn, turnip greens, collard greens, dark leafy greens, tangerines, oranges, eggs, and persimmon

You can do a no-cost personalized nutrition assessment to determine if you are getting all the eye protecting foods that you need. Learn more by clicking here: Meology

3). Wear Sunglasses

Wear good quality sunglasses outdoors that protect your eyes from Ultra-violet (UV) radiation.

4). Test Yourself with an Amsler Grid

Download your own Amsler Grid to test at home.

5). Computer Screentime

There are mixed messages on this topic. Does too much time spent in front of a computer screen or mobile device put you at risk of macular degeneration? Some experts say yes and others say no. [4] They all agree screen time can have negative influences on your circadian rhythms.

References:

1. Rein DB, Wittenborn JS, Burke-Conte Z, et al. Prevalence of Age-Related Macular Degeneration in the US in 2019. JAMA Ophthalmol. 2022;140(12):1202–1208. doi:10.1001/jamaophthalmol.2022.4401

2. Davis DR, Epp MD, Riordan HD. Changes in USDA food composition data for 43 garden crops, 1950 to 1999. J Am Coll Nutr. 2004 Dec;23(6):669-82. doi: 10.1080/07315724.2004.10719409. PMID: 15637215.

3. Diet and Age-Related Macular Degeneration https://www.brighamandwomens.org/patients-and-families/meals-and-nutrition/bwh-nutrition-and-wellness-hub/special-topics/macular-degeneration

4. Zhao ZC, Zhou Y, Tan G, Li J. Research progress about the effect and prevention of blue light on eyes. Int J Ophthalmol. 2018 Dec 18;11(12):1999-2003. doi: 10.18240/ijo.2018.12.20. PMID: 30588436; PMCID: PMC6288536