Lifestyle Changes And Habits To Adopt For Preventing Age-Related Macular Degeneration

Ask any eye doctor in Singapore and many would say that age-related macular degeneration is a common eye condition that affects many individuals as they age. According to the Singapore National Eye Centre, it is the leading cause of blindness among people over 60 in Singapore. 

Read on as we discuss the lifestyle changes and habits that can help prevent age-related macular degeneration.

Quit Smoking

Smoking is a significant risk factor for age-related macular degeneration. Studies have shown that smoking doubles the risk of developing this condition. Smoking contributes to other eye problems, such as cataracts and dry eye syndrome. Quitting smoking is one of the most effective ways to reduce the risk of age-related macular degeneration.

Maintain a Healthy Diet

A healthy diet rich in antioxidants and nutrients can help prevent age-related macular degeneration. Some foods that can promote eye health include leafy green vegetables, citrus fruits, nuts, seeds, and fish. These foods are rich in vitamins A, C, and E, as well as zinc and omega-3 fatty acids, which are essential for maintaining healthy vision.

Exercise Regularly

Regular exercise is necessary for maintaining overall health, including eye health. Studies have shown that individuals who engage in regular physical activity have a lower risk of developing age-related macular degeneration. Exercise also helps improve circulation, which is crucial for delivering oxygen and nutrients to the eyes.

Protect Your Eyes from UV Rays

Prolonged exposure to UV rays can increase the risk of age-related macular degeneration. It is crucial to wear sunglasses that block 100% of UV rays when outdoors. Wide-brimmed hats can also help protect the eyes from UV rays.

Control Blood Pressure and Cholesterol Levels

High blood pressure and cholesterol levels can contribute to the development of age-related macular degeneration. Maintain healthy blood pressure and cholesterol levels through a healthy diet and exercise. Regular check-ups with a healthcare provider can also help monitor these levels.

Get Regular Eye Exams

Regular eye exams are essential for maintaining good eye health and preventing age-related macular degeneration. Eye exams can detect early signs of eye conditions, allowing for prompt treatment and management. Have a comprehensive eye exam at least once every two years or more frequently for individuals with a family history of eye problems or other risk factors.

Manage Chronic Health Conditions

Chronic health conditions such as diabetes and cardiovascular disease can increase the risk of developing age-related macular degeneration. It is vital to manage these conditions through regular check-ups, medication management, and lifestyle changes.

Take Breaks from Screen Time

Prolonged screen time can contribute to eye strain and fatigue, increasing the risk of age-related macular degeneration. It is crucial to take breaks from screen time and practise the 20-20-20 rule: every 20 minutes, look away from the screen for 20 seconds and focus on an object 20 feet away.

Maintain a Healthy Weight

Being overweight or obese can increase the risk of developing age-related macular degeneration. Maintaining a healthy weight through a healthy diet and regular exercise can help reduce this risk.

Stay Hydrated

Staying hydrated is necessary for maintaining good eye health. Dehydration can lead to dry eyes, eye strain and fatigue. Drinking plenty of water throughout the day can help keep the eyes hydrated and healthy.

Limit Alcohol Consumption

Excessive alcohol consumption can increase the risk of developing age-related macular degeneration. It is important to limit alcohol consumption to reduce this risk.

Manage Stress

Chronic stress can contribute to many health problems, including eye problems. Managing stress through relaxation techniques such as meditation and deep breathing can help reduce the risk of age-related macular degeneration.

Practice Good Eye Hygiene

That includes washing your hands regularly, avoiding touching your eyes, and avoiding sharing eye makeup or other personal items that come into contact with the eyes.

Consult with an eye doctor or eye specialist in Singapore from Nova Eye Centre for personalised advice and recommendations on maintaining healthy vision.