How to Prevent Macular Degeneration: 7 Steps for Healthier Vision

Age-related macular degeneration is one of the most common and most unavoidable eye conditions. This is because, as we age, our bodies naturally degenerate, and this, of course, includes our eyes. And, as the population gets older overall, the number of cases of AMD will only rise. Luckily, there is a lot you can do to prevent age-related macular degeneration.

First, it’s helpful to know that AMD is fairly easy to detect. If you start to notice unexplained shadowy areas or dark spots in your vision, or if straight lines begin to appear wavy, you should see your eye doctor right away. Macular degeneration is a progressive condition; the longer you wait, the worse it will get. But these seven steps to prevent macular degeneration can go a long way in preserving your vision.

Most Common Causes of Macular Degeneration

Before we get into how to prevent macular degeneration, let’s talk more about its causes.

The macula is the portion of the retina we use when driving, reading, watching television, recognizing faces, and doing other detailed work. So, when the macula begins to fail, these tasks obviously become more and more difficult. No one is sure exactly what causes macular degeneration, but some risk factors have been defined:

• Smoking
• High blood pressure
• Age – the risk is higher as we get older
• Cardiovascular disease
• Unprotected exposure to sunlight
• Family history of AMD
• Being female and/or Caucasian

As you can imagine, if you fall into more than one of these categories, your risk of AMD is even higher. Some of the risks, such as a family history of the condition, you just can’t avoid. However, taking steps to reduce the risks within your control may help delay AMD, and even prevent it altogether. As of yet, there is no macular degeneration cure. However, there are ways to slow the progression and lower your risk of developing this condition.

7 Things You Can Do to Help Prevent Macular Degeneration:

1. Eat a Balanced Diet

The foods you put in your body directly impact your eyes’ functions. We know there are a variety of vitamins and nutrients for eye health you need to consume daily. But what are the best foods for macular degeneration? The most important thing you’re looking for is antioxidants. AMD is affected by the amount of macular pigment you have. These pigments help neutralize free radicals in your eyes and prevent retinal damage. And, you guessed it, you can encourage the defense against free radical damage by consuming antioxidants. These important nutrients, also called carotenoids, maintain the thickness and health of your retina and macula. You can find antioxidants in berries, dark leafy greens, dark chocolate, artichokes, and more.

You should also consider whether you are getting enough fat in your diet. Not all fats are bad for you; omega-3 fatty acids can protect against advanced macular degeneration. We need healthy fats to promote healthy eye lubrication and prevent dry eye syndrome. They even reduce ocular eye pressure, thus preventing glaucoma. Nuts have a lot of these types of fats, as do fish. The fats that you should be more careful about are the saturated fats that come from meat and dairy products. A key tip to remember is that bad fats are often solid at room temperature. To avoid these fats, cut back on red meats and eat more fish, chicken, or beans instead for protein. All of these have fewer saturated fats and more healthy ones.

2. Take Your Vitamins

Due to allergies and other dietary restrictions, some people can’t get all the essential vitamins and nutrients through their diet. Seniors can also struggle to get all the right nutrients from their diet because of appetite loss, medication interactions, and memory issues. Luckily, there are natural supplements that include the best vitamins for macular degeneration. Taking a daily eye-health supplement also makes it easy to maintain a balanced diet. Supplements that include antioxidants, chromium, lutein, selenium, and other important nutrients will ensure you’re taking the right steps to protect your eyes from AMD.

3. Exercise

Exercise is obviously great for your physical health, and we are beginning to understand the link between movement and better mental health as well. But did you know that you can exercise as a form of macular degeneration self-care? Uncontrolled hypertension raises your risk of developing the wet form of AMD. Add walking or bike riding to your daily exercise routine to build a strong cardiovascular system. It is also wise to avoid stress whenever possible. If you cannot avoid it, learn ways to limit it – perhaps through exercise! Stress is one of the leading causes of high blood pressure and tension.

Obesity is also a factor that contributes to the development of AMD and a slew of other health issues. By exercising regularly, you improve your blood circulation, weight, and cholesterol levels. Doctors recommend getting active at least three times per week. A mix of cardio, strength building, and flexibility will make for successful exercise that reduces your risk for AMD. It will also help protect your overall health.

4. Quit Smoking

Smokers are four times as likely to develop AMD as non-smokers. Not to mention that smoking is just bad for your health overall. Cigarette smoke contains many toxic components and poisons that our bodies have trouble eliminating. All of these toxins contribute to overall poor health, and they can impede your body’s ability to absorb as many nutrients from food and supplements. Overall, it’s a good idea to quit putting these added chemicals into your body.

5. Wear Eye Protection

You might already be aware that eyes can get sunburned, so it’s important to always wear sunglasses. But did you know that sunglasses are also one of the best ways to protect your eyes from AMD? Exposure to UV rays from the sun can damage your eyes and cause AMD. Your macula is especially vulnerable to these rays and needs to be protected. Since UV damage is cumulative, this step is a lifelong choice. You should reach for your sunglasses each and every time you spend time outside. Make sure your sunglasses are rated for 100 percent protection from ultraviolet rays. Wearing a hat with a wide brim when outdoors will also help to screen your eyes. Make sure that you keep the sunglasses handy in the winter as well. Glare from snow and ice is just as bad for your eyes as the glare of sunlight reflected from water.

You should also think about eye protection when you are using devices with blue light. Blue light from the sun can damage cells in the macula, and studies are beginning to explore whether the same is true of artificial blue light. Blue light is the harsh light from most cellphones and laptop screens. Taking steps to reduce exposure to blue light will also help you sleep better and avoid digital eye strain.

6. Get Regular Eye Exams

One of the best steps in macular degeneration prevention is making sure you get a regular eye exam. Regular eye exams are an excellent way to prevent vision loss from all sorts of issues. As we age, these exams become even more important. People aged 65 or older should see their eye doctor for a complete eye exam every year. They should go in more often if they are noticing any problems with their vision.

Eye doctors can notice symptoms of underlying conditions before you do. It’s common for them to observe symptoms of diabetes, autoimmune diseases, and cancer in patients’ eyes. Early detection leads to early treatment of many diseases. The doctor will also notice signs of AMD and can recommend the best form of macular degeneration treatment for you. The earlier you detect AMD, the sooner you can prevent its progression.

7. Know Your Genetic History

Family history plays a role in your chance of getting AMD. There are over 20 genes that increase your chances of developing macular degeneration. If people in your family have had AMD and have passed these genes on to you, your risk is higher. Genes are far from the only factors that cause AMD, but knowing you have them can motivate you to reduce the other factors related to lifestyle choices. Do a survey of your older family members’ existing and past eye conditions to see if you might be at a higher risk.

Your Guide to Natural Macular Degeneration Treatment

Sixty-five is the average age at which macular degeneration can start. But, again, there is nothing to say that it can’t start earlier or later than that. We don’t want anyone to get the impression that just because you are only 60, you are safe from this problem. As with many other health conditions, there is a possibility that it may start earlier or never start at all.

When it comes to how to prevent macular degeneration, following these steps is the best place to start. You can’t control all the factors that contribute to AMD. But there is a handful that you can control. Taking these steps could seriously reduce your risk of developing AMD and allow you to do your favorite activities for longer in life.