Age- related macular degeneration is a leading cause of vision loss, particularly in older people. This eye disorder affects the macula, the core portion of the retina responsible for central clear vision. While age-related macular degeneration (AMD/ARMD) cannot be totally reversed, its progression can be delayed or even stopped with the correct lifestyle choices. Taking proactive efforts to preserve your eye health can help you keep your vision for years. In this article, let’s take a look at useful methods to prevent macular degeneration, such as following a nutrient-rich diet, regular exercise, quitting smoking, and frequent eye exams.
1 . Maintain a Nutrient-Rich Diet to Promote Eye Health
Nutrition is essential for preventing macular degeneration. Certain vitamins and minerals have been shown to improve eye health and slow down the growth of AMD.
Important Nutrients for Eye Health:
- Leafy Greens (Spinach, Kale, and Collard Greens): These are high in lutein and zeaxanthin, which are antioxidants that protect the macula from blue light and oxidative stress.
- Omega-3 Fatty Acids (Salmon, Flaxseeds, and Chia Seeds): These important fatty acids promote retinal cell health and prevent inflammation.
- Vitamin C (Oranges, Bell Peppers, and Strawberries): This powerful antioxidant protects the eyes from oxidative damage.
- Vitamin E (Almonds, Sunflower Seeds, Avocados): Aids in the neutralisation of free radicals, which can damage the retina.
- Zinc (Oysters, Beef, Chickpeas): Promotes the function of enzymes that protect eye tissue from injury.
Tips for a Vision-Friendly Diet:
- Add a variety of colourful fruits and vegetables to your meals.
- To minimise inflammation, choose whole grains rather than refined grains.
- Limit processed meals and sweets, as they can cause oxidative stress.
- Maintain hydration by drinking plenty of water throughout the day.
By eating a nutrient-dense diet, you can provide your eyes the vitamins and minerals they need to be strong and healthy.
2. Exercise Regularly to Improve Eye Health
Regular physical exercise is not only good for your health, but it also helps prevent macular degeneration. According to studies, moderate exercise can improve blood circulation and lower the risk of AMD.
How Exercise Benefits Your Eyes:
Improves blood flow to the eyes, ensuring that they receive enough oxygen and nutrients.
Reduces inflammation, which has been connected to the development of AMD.
Helps balance blood pressure and cholesterol levels, both of which can increase the risk of macular degeneration if not controlled.
Recommended Activities:
Walking or Jogging: A 30-minute walk five days a week can help improve circulation.
Yoga and Stretching: Improves blood flow while lowering stress levels, which can lead to oxidative damage.
Strength Training: Lifting light weights or performing bodyweight workouts will help you maintain good health and eye function.
Staying active is a great method to protect your eyes while also enhancing your overall health.
3. Avoid Smoking and Limit Alcohol Consumption.
Smoking is one of the most important risk factors for macular degeneration. It decreases blood flow to the eyes, damages retinal cells, and promotes oxidative stress.
Why Smoking is Bad for Eye Health:
Increases the generation of free radicals, which is linked to retinal damage.
Narrows blood vessels, decreasing oxygen and nutrition flow to the eyes.
Reduces the efficacy of antioxidants that protect the macula.
Tips For Quitting Smoking:
Seek help from a doctor or a smoking cessation programme.
If needed, use nicotine replacement therapy like patches or gum.
Replace smoking behaviours with healthy alternatives, such as chewing gum or engaging in a hobby.
Excessive alcohol use can potentially harm eye health by causing oxidative stress. Limiting your alcohol intake will help you safeguard your vision even more effectively.
5. Schedule Routine Eye Exams
Regular eye exams are necessary to detect early signs of macular degeneration before symptoms develop. Early treatment can assist to decrease the course of AMD and preserve vision.
Benefits of Regular Eye Exams:
Detect AMD early on, enabling early treatment .
Monitor changes in vision and eye health regularly.
Detects additional eye diseases, such as glaucoma or cataracts, that may develop with age.
How Often Should You Have an Eye Exam?
Adults Over the Age of 40: Every one to two years, or as directed by their doctor.
Adults Over the Age of 60 or at Risk: Once a year, or more frequently if indicated by an ophthalmologist.
Age-Related Macular Degeneration (AMD) Screening Asia Pacific Eye Centre
At Asia Pacific Eye Centre (APEC), we offer comprehensive macular degeneration treatment and screening, including visual acuity checks, eye pressure measurement, macular thickness scans, optic nerve and macular imaging using Optical Coherence Tomography (OCT). Our specialists lead our clinic with many years of experience in managing AMD and other retinal conditions. If you are experiencing macular degeneration symptoms or need to get a check-up, book your consultation today at APEC for a thorough eye checkup and personalised care plan.
