Age-related macular degeneration (AMD) is a disease that slowly damages sharp, central vision. It affects the macula, which is needed to distinguish fine detail. There are two kinds of AMD: wet and dry. In wet AMD, abnormal blood vessels form behind the retina and leak fluid or blood, causing rapid damage to the macula. Wet AMD is less common than the dry version. In dry AMD, the light-sensitive cells in the macula gradually degenerate, causing a slow blurring of the central vision in the affected eye. The condition eventually worsens to the point of blindness.
What Are Risk Factors Associated With Macular Degeneration?
According to the National Eye Institute, risk factors for age-related macular degeneration (other than age) include:
- smoking
- obesity: The Physician’s Health Study showed that the risk of AMD was twice as high in those who were obese (Arch. Ophthalmol. 119:1259, 2001).
- race: Whites are more likely to be affected by AMD than African-Americans.
- family history: Risk increases when close relatives are inflicted with AMD.
- gender: Women appear to be more affected than men.
Vision Nutrition
The good news is that lifestyle and food choices can help reduce risk of AMD and possibly slow the progression of the disease. Here are a few steps in the right direction:
- Include lots of fruits and vegetables in your diet; strive for five to nine servings. Not surprisingly, they contain loads of antioxidants and phytochemicals that act to clear damaging free radicals in our cells. Two antioxidants are of particular interest with eye health: lutein and its closely related cousin, zeaxanthin. Studies show that people with diets rich in lutein and zeaxanthin have less risk of cataracts (Arch. Ophthalmol. 126:354, 2008). Results are less conclusive when it comes to the relation between the two carotenoids and AMD. However, a large trial is on its way (Age-Related Eye Disease Study 2), to further test their effectiveness in reducing risk. Because lutein is part of the macular pigment in the retina, researchers are hopeful the compounds may still help slow or prevent AMD. Good sources include dark leafy greens, broccoli, Brussels sprouts, and zucchini. Still, getting a variety of fruits and vegetables remains important as antioxidants work best synergistically than one by itself.
- Pick the right fats. Growing evidence links consuming omega-3 fatty acids found in cold water fish to a reduced incidence of AMD. Consume at least two servings of fish per week, particularly cold-water fish such as salmon, mackerel, halibut, and albacore tuna- they contain the most omega-3 fats. Consuming one or two servings of nuts per week, while limiting trans fats and linoleic acid intake also had a protective effect. Sources of trans fats include shortening, stick margarine, some baked goods and processed foods. Foods rich in linoleic acid include vegetable oils such as corn, safflower, sunflower, and cottonseed. (Arch. Ophthlmol. 2009; 127 (5):656-665; Arch. Ophthlmol. 2009;127(5):674-680; Am J Clin Nutr. 2001;73:209-18; Br J Ophthalmol. 2009; 93:1241-46).
- Watch out for refined carbohydrates. A few studies have linked AMD with foods that have a higher glycemic index like simple sugars, white bread, pasta, and rice (Am J Clin Nutr. 2007; 86.1: 180-189). The connection is not has strong as that of omega-3 fatty acids in protecting the eye, but given that refined starches and sugar don’t provide much nutrition anyway, limiting intake can only have a positive effect on overall health. Use whole-grain pasta and bread; switch to brown rice, and cut back on the sweets to give your body the best fighting chance.
- Maintain or achieve a healthy weight. The connection between obesity and eye health is not clear, but research consistently shows that risk of AMD increases with weight. Stay active, watch portion sizes, and include the above suggestions to help you reach your weight goal.
Macular degeneration risk increases with age. Not much can be done to avoid getting old. But diet and lifestyle can be changed. By including strategies such as eating fish at least twice a week and consuming plenty of fruits and vegetables in your daily routine you can help preserve your vision.
Brigitte Harton - Brigitte Harton is a certified, registered dietitian with over 15 years experience in the field of nutrition and dietetics. In her current ...
Join the Conversation