Age-related macular degeneration (AMD) is a prevalent eye condition affecting millions of people, particularly those over 60. While age and genetics play a role, your diet can also influence your risk of developing AMD.
How Does Nutrition Impact Age-Related Macular Degeneration?
Eating a rainbow of colorful fruits and vegetables, especially leafy greens, provides essential nutrients for maintaining optimal eye health. Studies have also shown that following a Mediterranean diet can protect against AMD.
Specific vitamin and mineral supplements may also help people at higher risk. However, it’s crucial to consult your doctor before starting any new supplement regimen.
Remember, nutrition is just one aspect of AMD prevention. Attending regular eye exams and not smoking are equally important for safeguarding your vision. A proactive approach and healthy habits can actively contribute to your eye health and potentially prevent AMD.
What Nutrients Can Help With AMD Prevention?
Diet isn’t a definitive cure for AMD, but it can contribute to healthy eyes. AMD is a complex condition, but your diet is one piece of the puzzle you can control.
- Vitamins A, C, and E. These antioxidants shield your eyes from oxidative stress, a major contributor to cellular damage in the retina.
- Lutein & zeaxanthin. These yellow pigments are naturally found in the retina. They act like internal sunglasses, absorbing harmful blue light and protecting the delicate cells in your macula.
- Zinc. This essential mineral plays a crucial role in transporting vitamin A from your liver to your retina, ensuring optimal eye health and function.
- Copper. Working in tandem with zinc, copper helps maintain a healthy balance of essential nutrients necessary for eye health and overall well-being.
- Omega-3 fatty acids. These healthy fats possess anti-inflammatory properties that can protect the macula from damage. Omega-3 fatty acids may even help alleviate dry eye symptoms, further contributing to eye health.
Lifestyle Changes for AMD Prevention
As mentioned earlier, AMD prevention goes beyond changing your diet. Lifestyle changes are also important for slowing the disease’s progression.
1. Eat for Your Eyes
Prioritize foods rich in that can promote healthy eyes by increasing your intake of colorful vegetables like carrots, sweet potatoes, and dark leafy greens.
Enjoy a variety of citrus fruits and berries, such as oranges, grapefruits, strawberries, and blueberries. You can also include fatty fish like salmon, tuna, and sardines in your diet at least twice a week.
2. Be More Active
Being active can help lower your AMD risk and boost overall health. Aim for at least 30 minutes of moderate activity most days—even walking is a great habit.
Quitting smoking is also a non-negotiable. Smoking is incredibly bad for your eyes, and quitting is one of the best things you can do to protect them.
3. Take Supplements
Supplements like the ones used in the Age-Related Eye Disease Study (AREDS) have special formulas that help people with AMD. However, they’re not for everyone.
Don’t eyeball your supplements, as it’s easy to overspend on them or take the wrong thing. A doctor or nutritionist can help you make a personalized plan.
4. Other Tips
If you find it difficult to incorporate these lifestyle changes, here are some of our tips you can follow:
- Don’t try to overhaul everything at once! Pick one new habit, like a green smoothie in the morning, to start building on.
- Find someone else motivated to get healthier—even better if they also want to protect their eyes.
- Don’t stress about perfection. Remember that it’s about the big picture and the overall choices you make.
- Get your eyes checked regularly. Your doctors can catch changes early, which means there’s more we can do to protect your vision.
It’s much easier to prevent AMD than to treat it later. By eating well and adopting healthy habits, you’re giving yourself an incredible gift of healthy eyes for years to come.
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