Protecting Your Eyes from Macular Degeneration

If you have younger family members or friends, you might be shocked at how easily they can read faraway signs, see clearly in the dark or spot small details you may have missed. It’s not a coincidence; young eyes are bright, clear and elastic, allowing people to process visuals quickly and smoothly, but, unfortunately, that elasticity and overall eye health weaken as we age, leading to common, age-related vision issues. 

Age-related macular degeneration (AMD) is a chronic eye disease that affects the macula, an essential part of the retina that controls your sharp, central vision. You might notice early changes in your macula if you struggle to read in dim lighting, need to increase the text size on your digital devices or have trouble recognizing people. 

AMD progresses with age, making it one of the most common causes of severe eyesight loss among people 50 and older. Fortunately, there are lifestyle changes you can make now that can help you improve your eye health, reduce your risk of developing the disease or slow its progression. 

Smoking Cessation for Eye Health
Did you know people who smoke cigarettes are up to four times more likely to develop AMD than people who don’t smoke? 

According to The Macular Society, a UK-based charity that helps support people with vision loss, tobacco smoke contains extremely toxic chemicals, such as arsenic, formaldehyde and ammonia. Once these chemicals are inhaled, they enter the bloodstream, where they are then transported into the delicate tissues of the eye. Then, these chemicals cause damage that accelerates the eye’s aging process, impairs its ability to generate new cells, reduces the effectiveness of healthy antioxidants and affects the wellbeing of important blood vessels within the eye. 

When it comes to e-cigarettes, or vapes, which are often positioned as a “safer alternative,” studies show they still deliver nicotine and other toxic chemicals that can trigger the same harmful effects as conventional cigarettes, posing significant risks to your retinal health. 

In short, smoking is extremely harmful to the eyes because it results in damaging oxidative stress that harms eye tissue and accelerates cellular aging, as well as restricting important blood, oxygen and nutrient flow to the eyes while depleting protective antioxidants critical to overall eye health. Smoking cessation at the earliest stages of AMD is best, but stopping overall at any time is encouraged, as continuing to smoke will only help the disease progress faster. 

Utilize Eye Protection Whenever Possible
Have you been outside on a sunny day when the light is so bright it causes eye pain, making it so you simply can’t enjoy yourself? This is likely due to ultraviolet (UV) radiation from the sun. While necessary to many processes on the planet, excess UV exposure poses significant risks to human health overall, including the eyes. 

According to the American Macular Degeneration Foundation (AMDF), UV radiation is a known risk factor for macular degeneration and accelerates its progression in those already diagnosed. To protect your eyes from the harmful effects of UV radiation, the AMDF recommends:

·         Always wearing high-quality sunglasses that block both UVA and UVB radiation (types of UV rays differentiated by their wavelengths) when you’re outside, even in the car. This also includes cloudy days, as UV radiation can penetrate cloud cover.

·         Utilizing large, close-fitting glasses capable of blocking light from the sides, top and bottom. Some of these large models might offer anti-glare coatings or polarized lenses, which help with AMD-related glare sensitivity.

·         That when shopping for sunglasses, buying those labeled UV 400; this ensures your eyes are protected from UV radiation up to 400 nanometers.

Wide-brimmed hats, while not as capable as blocking the substantial light that can reflect off of water, sand and concrete surfaces, can assist by blocking direct overhead light from entering your eyes. Make sure the material of your hat is woven tightly, such as cotton, canvas or a similar material, as loosely woven straw hats can let light through. A dual-defense strategy of wearing a quality hat and sunglasses when you’re outdoors for extended periods can significantly reduce your exposure.

Make Eye-Healthy Choices Through Diet and Exercise
AMD is a disease influenced by a variety of factors, such as genetics, smoking habits and lifestyle choices that contribute to increased oxidative stress and chronic inflammation in the retina, according to Modifiable Lifestyle Risk Factors and Strategies for Slowing the Progression of Age-Related Macular Degeneration, a paper published by the Multidisciplinary Digital Publishing Institute. 

While your genetic factors, such as race and AMD family history, are not within your control, you can make positive lifestyle choices through diet and exercise that naturally reduce the stress and inflammation that help this disease progress, allowing you to enjoy healthy vision for longer. Some ways you can do this include:

·         Making room on your plate for antioxidants – As mentioned earlier, oxidants are unstable molecules that damage eye tissue and accelerate cellular aging. They’re believed to drive conditions like cataracts, glaucoma and AMD. Antioxidants, such as vitamins A, C, E and carotenoids, help reduce this effect. You can find these vitamins in dark leafy greens, like spinach, Swiss chard and broccoli, as well as kiwi, mangoes and red bell peppers. Carotenoids, which give fruits and vegetables their red, yellow and orange coloration, include dark leafy greens, as well as sweet potatoes, carrots, pumpkin, cantaloupe and others. 

·         Adding more fish to your diet – Fish rich in healthy fats, such as salmon, mackerel, sardines and anchovies, contain high levels of omega-3 acids. Omega-3s, believed to help lower the risk of AMD, support eye health by reducing the inflammation that damages the delicate tissues your eyes require for sight. 

·         Looking to legumes to foster good eye health – Legumes, including beans, contain zinc, an essential mineral to help keep your retina healthy and protect your eyes from UV light. Black-eyed peas, kidney beans and lima beans are good sources of zinc, as well as containing copper, which your body needs to help form healthy red blood cells. 

Consult your doctor about the best foods for your eye health, such as a Mediterranean-inspired diet rich in healthy fish, vegetables and whole grains, before making any significant changes to your routine. They can also be a vital source of information regarding how to improve your daily exercise habits to better support your eyes, as consistent physical activity helps reduce inflammation, boost the delivery of essential nutrients to your retina and clear toxins that can cause retinal damage.

As you age, your eyesight naturally declines, but you can take steps now to help preserve your eye health for as long as possible. Be sure to promptly mention any vision changes to your doctor, such as difficulties reading or seeing in a dim room, and get regular eye exams to identify any changes as early as possible for the best outcome. To learn more, visit healthyvisionassociation.com/articles. 

Articles in this newsletter are supposed to be informative, enlightening and helpful to you. While all information contained herein is meant to be completely factual, it is always subject to change. Articles are not intended to provide medical advice, diagnosis or treatment. Consult your doctor regarding any concerns you have. 

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