How to Prevent Age-Related Macular Degeneration (AMD)
Age-related macular degeneration (AMD) is a serious condition that can gradually impair your central vision and reduce your overall quality of life. Affecting the macula—the central part of the retina responsible for sharp, detailed vision—AMD interferes with everyday tasks like reading, driving, recognizing faces, and using digital devices. Over time, it can lead to low vision, which is a form of legal blindness where peripheral vision remains, but central clarity is lost.
AMD is the leading cause of vision loss in older adults, and as life expectancy rises, so does the number of people affected. Fortunately, while aging is the main risk factor, there are several steps you can take toward preventing macular degeneration, even if you’re genetically predisposed.
Who’s at Risk for AMD?
Understanding your risk is key to macular degeneration prevention. While age—particularly over 50—is the biggest risk factor, genetics also plays a role. Caucasian women, especially those with lighter eyes, skin, or hair, have a higher incidence of AMD. A family history of AMD or unexplained blindness also raises your risk.
But beyond genetics, many lifestyle factors also influence the development and progression of AMD. The good news? These are things you can control. Here’s how to reduce your risk of AMD and protect your healthy eyes for the long term.
1. Quit Smoking Immediately
When it comes to how to prevent macular degeneration, quitting smoking is one of the most impactful steps you can take. Smokers—and even those who live with smokers—face up to five times the risk of developing AMD compared to non-smokers. If you have a hereditary risk, smoking only compounds it further. It’s never too late to quit.
2. Stay Active and Maintain a Healthy Weight
A sedentary lifestyle and obesity have been linked to an increased risk of advanced AMD. Regular physical activity can help maintain optimal eye health. Something as simple as walking for 30 minutes three times a week can contribute to AMD prevention and support your overall wellness.
3. Keep Blood Pressure Under Control
High blood pressure damages the delicate blood vessels in your eyes, making it harder for nutrients and oxygen to reach the macula. Work with your healthcare provider to monitor and manage your blood pressure through diet, exercise, and medication if needed.
4. Follow a Diet for Eye Health
One of the most effective strategies for preventing macular degeneration is to adopt a nutrient-rich diet. Antioxidant-rich foods—like dark leafy greens (spinach, kale, broccoli) and orange-colored vegetables (carrots, peppers, mangoes)—support eye health. Omega-3s from fatty fish like salmon are also known to reduce inflammation and support the retina. Avoid processed foods and sugars, and aim for 5–9 servings of fruits and vegetables daily to protect both your vision and your overall health.
5. Shield Your Eyes from UV and Blue Light
Long-term exposure to ultraviolet rays and artificial blue light can increase the risk of AMD. Wearing sunglasses with 100% UV protection when outdoors is essential. If you spend long hours on digital devices, consider blue light-blocking glasses or screen filters to reduce exposure. This small habit supports your healthy eyes and overall visual comfort.
6. Ask About Nutritional Supplements*
In certain cases, your eye doctor may recommend supplements based on the Age-Related Eye Disease Study (AREDS and AREDS2). These formulas contain antioxidants and minerals that have been shown to slow AMD progression. It’s important to note that these are typically prescribed for those with intermediate or advanced AMD, not as a preventive measure. Always consult your doctor before starting any supplement routine.
Don’t Skip Your Annual Eye Exams
Routine eye exams are your first line of defense. Your eye doctor can detect the early signs of AMD before symptoms appear and recommend personalized care or additional testing if you’re at high risk. Remember, AMD often develops silently, making annual screenings crucial for early intervention.
Take Control of Your AMD Risk Today
Age-related macular degeneration is a progressive disease, but it’s not inevitable. If you understand your risk factors and take proactive steps toward macular degeneration prevention, you can preserve your central vision and your independence. Whether it’s improving your diet, quitting smoking, or scheduling regular checkups, every action counts.
At Eyes on Group, we’re here to help you protect your vision at every age. Book your next eye exam with us in Worcester, Randolph, Lincoln, or Cranston and take the next step toward lifelong eye health.