Eat Leafy Greens
They're high in antioxidants and other nutrients that support eye health, like lutein, zeaxanthin, vitamin E, and beta-carotene. Kale, broccoli, spinach, and Brussels sprouts are loaded with them. Saute these veggies in olive oil for an extra nutrition boost. And don't forget to add other colorful fruits and vegetables to your diet, too.
Protecting your vision is just one more reason to quit. Smoking raises your odds of getting macular degeneration. It also speeds eye damage once you have the disease. If it's hard for you to break the habit, get help from a stop-smoking program or ask your doctor for advice.
Shield Your Eyes
Staring at a computer (or any digital screen) won’t hurt your eyes, but it can make them feel tired and dry. Surprisingly, we blink about half as often when we’re looking at a screen. Follow the 20/20/20 rule: Every 20 minutes, look at least 20 feet away for at least 20 seconds. Also, place your screen so it’s about 25 inches away and slightly below eye level. Cut glare by moving light sources or using a screen filter.
Get the Right Supplements
A vitamin and mineral formula called AREDS may slow down dry macular degeneration as it moves to the more serious wet stage. It's a research-tested blend of nutrients like vitamin C, vitamin E, zinc, and beta carotene. The updated AREDS2 formula added lutein, zeaxanthin, and omega-3 fatty acids and removed beta carotene, which might be safer for smokers. Beta carotene is linked to a higher risk of lung cancer in people who smoke.
Exercise has surprising benefits for your vision. It strengthens your heart muscle so it can pump more oxygen-rich blood to your eyes. Staying fit also helps control your weight and prevent obesity, which puts you at risk for macular degeneration. If you've already lost sight, try an exercise program that's safe for people with low vision, like riding a stationary bicycle or doing yoga.
Eat More Fish
It's high in omega-3s, healthy fats that boost your eye and heart health. Try salmon, trout, sardines, tuna, and mackerel. Aim for two servings of fish each week, or ask your doctor if fish oil supplements are a good idea for you.