Macular Degeneration Self-Care Tips To Protect Against Vision Loss After Age 50
Plus doctors reveal breakthrough treatment options for more advanced AMD
If your vision is blurry or fuzzy, or if you notice that straight lines appear curved or wavy, they could be symptoms of age-related macular degeneration (AMD). This eye condition is more common in older adults and can eventually lead to vision loss. The good news? There are simple, effective macular degeneration self-care strategies to help keep the condition in check and protect your sight. Here’s your complete toolkit: proven strategies to manage AMD at home, breakthrough professional treatments and powerful prevention tips to keep your vision strong.
What is macular degeneration?
AMD is a chronic eye disease that affects the retina (the light-sensitive layer at the back of your eye) and can your blur central vision, says Ferhina Ali, MD, an ophthalmologist within the Westchester Medical Center Health Network and an assistant professor of ophthalmology at New York Medical College in Valhalla, NY.
“It results in damage to a central region of the retina called the macula, which is responsible for the sharpness of our straight ahead vision,” explains Dr. Ali. “It’s particularly critical for seeing faces, reading, driving and doing any close work.”
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The American Academy of Ophthalmology (AAO) says age-related macular degeneration is a leading cause of vision loss in people aged 50 and older. Besides age, risk factors for AMD include a family history of the condition, smoking, high blood pressure, being overweight, having heart disease or a diet high in saturated fat.
Dry vs. wet age-related macular degeneration
Dry macular degeneration
What’s known as dry age-related macular degeneration accounts for about 80 percent of AMD cases, reports the AAO, and usually progresses slowly. The macula gets thinner with age and small deposits of protein develop under the retina.
“When this happens, you’ll notice more symptoms like blind spots and things that traditionally look straight may look curved or distorted, such as doorways or the roads when you’re driving,” says Sruthi Arepalli, MD, an ophthalmologist and an assistant professor in the department of ophthalmology at Emory University School of Medicine in Atlanta, GA.
Wet macular degeneration
Around 10 to 15 percent of people with dry AMD develop wet macular degeneration, according to the Macular Society. Wet AMD is more serious because new, abnormal blood vessels grow under the retina. These vessels can bleed or leak fluid and quickly damage the macula, causing a loss of central vision.
3 macular degeneration self-care tips
“There isn’t a treatment for early AMD, but regular eye exams can monitor its progression and lifestyle changes such as quitting smoking, eating healthy and exercising can help,” says Dr. Ali.
Aside from adopting healthier lifestyle habits, there are science-backed macular degeneration self-care tips that help reduce the risk of vision loss. Here’s what helps:
1. Try an AREDS2 supplement
Dr. Arepalli says an AREDS2 supplement can slow the progression of macular degeneration, and it’s one she recommends to her patients with the disease. Here’s why: AREDS2 supplements contain antioxidant vitamins and minerals that support eye health and protect the retina from damage. These nutrients include vitamin C, E, copper, zinc, beta-carotene, lutein and zeaxanthin. And a study in Ophthalmology found taking the supplement daily can slow the progression of vision loss in late-stage dry AMD patients by 55 percent over three years.
2. Take a walk
A landmark study in the British Journal of Ophthalmology found people who were active three or more times a week—either walking 12 or more blocks a day or climbing six or more flights of stairs—were less likely to develop wet AMD over the course of 15 years compared to those who didn’t exercise.
Physical exercise lowers systolic blood pressure and the risk of obesity, two key risk factors for AMD. And as Dr. Arepalli adds, “exercise brings a host of good health benefits that mimic antioxidants and that can lower the risk of macular degeneration.”
3. Sip green tea
Green tea contains quercetin, a natural compound that has a protective effect against free radicals that harm retinal cells. Quercetin can also decrease inflammation, which is linked to abnormal blood vessel growth in wet AMD. Not a fan of green tea? You can also get quercetin by eating berries, apples, citrus fruits, onions and red wine.
Macular degeneration treatment options
If macular degeneration self-care tips aren’t doing enough to protect your sight, you have options. “Two FDA-approved injections—pegcetacoplan (Syfovre) and avacincaptad pegol (Izervay)—help slow the progression of the loss of retinal tissue that occurs in the advanced dry form of AMD,” Dr. Ali says.
As for wet macular degeneration, there are two key treatments. The first is an anti-VEGF treatment (vascular endothelial growth factor), which a doctor injects into your affected eye(s). Most people initially need injections once a month, but over time, you may need them less often or not at all.
“Within the past 20 years, anti-VEGF injection treatments have revolutionized the treatment of AMD,” Dr. Ali says. “When the wet form is caught and treated early, patients are able to keep and maintain very good vision, including driving vision.”
Another option is photodynamic therapy (PDT), a combination of an eye injection and a laser procedure that seals off abnormal blood vessels in the back of your eye.
How to prevent macular degeneration
If you have risk factors for age-related macular degeneration but aren’t yet experiencing vision loss, here’s how you can protect your sight.
1. Follow a Mediterranean diet
People who eat a Mediterranean diet, which includes fruits and veggies, fish and whole grains, have a 60 percent lower risk of developing AMD, especially in those individuals with a genetic link, found a study in Eye and Vision.
Especially important: dark, leafy greens and seafood. Australian scientists found that the nitrates in leafy vegetables such as spinach reduced the occurrence of AMD by 35 percent. “A diet full of leafy greens helps keep the blood vessels in the eye healthy, which helps prevent AMD,” says Ron Adelman, MD, director of the Retina Center, Yale School of Medicine. Aim for at least three cups of leafy greens weekly.
As for seafood, oily fish like salmon, mackerel and sardines brim with omega-3 fatty acids. Research in Nutrients found omega-3s reduce inflammation and oxidative stress in the eye, which can accelerate the development of AMD. “Healthy diets with at least two servings of fish per week have a protective effect for aging changes in the macula,” Dr. Adelman says.
2. Sip some orange juice
Enjoying a glass of fresh orange juice each day lessens AMD risk up to 65 percent, according to Australian investigators. OJ is packed with flavonoids that nourish the eyes to keep your sight sharp. Not a fan of orange juice? Try peach juice instead, another great source of flavonoids.
3. Consider an aspirin swap
While many of us use aspirin for aches, a study out of Taiwan found that those who didn’t take aspirin were up to 67 percent less likely to develop AMD than those who regularly used the painkiller. An alternative option: Take 500 to 1,000 mg. curcumin daily. This active ingredient in the spice turmeric eases pain as effectively as NSAIDs. Plus, Italian research suggests curcumin fends off the oxidative stress that sets AMD in motion.
4. Take a nap
Permission to ditch your to-dos in favor of catching a few extra winks. Adequate sleep helps the body churn out more dopamine, a brain chemical that helps your eyes distinguish colors and shades and helps you see clearly in low light. A study in the American Journal of Medicine found that when people kept their dopamine levels up, they were up to 35 percent less likely to develop AMD.
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