Age-related macular degeneration or AMD is the leading cause of vision loss among seniors. The problem with this eye disease is the symptoms tend to show up later on in life when much of the damage tends to be already irreversible. Though it is very common among people aged over 50, there are a few lifestyle and dietary changes that are said to help ward it off. Read on to know some of the things that you may do now in order to save yourself from AMD or delay its progression.
Load Up on Antioxidant-Rich Foods
Antioxidants are molecules that can put a stop to free radicals that damage healthy cells. Some of the best antioxidants for protecting the macula of your eyes include vitamins C and E. Excellent food sources of vitamin C include yellow bell peppers, guavas, dark green leafy vegetables, kiwi and citrus fruits. Top sources of vitamin E are tofu, spinach, nuts, avocados and fish.
Consume Foods with Lutein and Zeaxanthin
Both lutein and zeaxanthin are types of antioxidants that promote healthy eyes and sharp vision. Some of the best food sources of these nutrients include kale, spinach, Brussels sprouts, zucchini and corn. Eggs also contain plenty of lutein and zeaxanthin. Experts say you may have as much 2 eggs per day, except if you are strongly advised against it by your doctor.
Have Lots of Foods Rich in Omega-3 Fatty Acids
According to eye specialists, including foods that are rich in omega-3 fatty acids in your everyday diet may help reduce your risk of developing AMD later on in life. These health-friendly polyunsaturated fats help protect the cells, including those of the eyes and their nerves. Top sources of omega-3 fatty acids include flaxseed, chia seeds, salmon, sardines, caviar, mackerel, cod and butternuts.
Take Supplements Good for the Eyes
It’s true that you can get all the essential vitamins and minerals from food. However, it’s not all the time that you may have access to nutrient-dense and balanced meals. It’s exactly for this reason why the intake of supplements may be good for you. To keep your eyes and vision in tip-top shape, take good quality lutein, zeaxanthin, EPA and DHA supplements.
Maintain Normal Blood Pressure and Ideal Weight
Experts agree that keeping high blood pressure at bay is an excellent way to considerably reduce your risk for developing AMD. That’s because the delivery of vitamins, minerals and antioxidants to the eyes may be hindered when blood vessels are damaged by increased pressure. Maintaining an ideal weight is also highly recommended. Excess fat in the body may only absorb certain nutrients before they get to your eyes.
As you can see, reducing the odds of ending up with AMD later on in life is not that difficult. The recommended foods and supplements above are easy to obtain these days. Embracing a healthy lifestyle and exercising regularly helps keep high blood pressure and obesity in check.
