Macular degeneration is a rather widespread eye disease, linked to advancing age, which particularly limits central vision. Sufferers have difficulty focusing and may even lose their sight. There are mainly two forms of macular degeneration: dry and wet. The first affects 80-90% of patients and is caused by small white or yellowish deposits that accumulate under the retina and obscure vision. Wet macular degeneration is much rarer and is caused by the presence of abnormal blood vessels inside the eye from which blood and other fluids can leak; in this case there may be a rapid and drastic loss of central vision. Prevention methods are the same for both forms of the disease, while surgical therapies vary.
Steps
Part 1 of 3: Adopting a Healthy Lifestyle to Prevent Macular Degeneration
Step 1. Go to the ophthalmologist right away
Get routine exams as soon as you notice a vision problem. Consult your eye doctor to learn how to prevent macular degeneration by reducing or eliminating controllable risk factors. By undergoing the appropriate tests you can detect and delay any visual disturbances. 11% of people between the ages of 65 and 74 suffer from macular degeneration and the percentage rises to 28% among those aged 75 or over. The following factors can increase the risk of getting sick:
- Obesity.
- Membership of the white population.
- Being a smoker.
- Chlamydia pneumoniae infections.
- Cases of macular degeneration in the family.
- Light eyes (for example green or blue).
- Cardiovascular pathologies.
Step 2. Stop smoking
When you smoke a cigarette you expose the retina to the toxins contained in tobacco, so the risk of suffering from macular degeneration increases by 2 to 5 times. The ocular blood vessels are among the smallest and thinnest in the body and the toxins contained in cigarette smoke can lodge in the eyes and easily damage these very delicate blood vessels.
Smoking also destroys lutein, a very important substance for the health and protection of the retina
Step 3. Protect your eyes from the sun
Overexposure to ultraviolet sunlight is considered an additional risk factor when it comes to macular degeneration. The sun's rays emit a significant amount of radiation even on cloudy days, not just when the sky is clear. It is important to always protect your eyes when you are outdoors. Wear sunglasses to shield you from ultraviolet rays (UVA and UVB). As an extra precaution, you can also use a hat that can shade the eyes.
Choose a pair of polarized sunglasses to filter out as many harmful rays as possible. It is better that they have side and top panels to block them from all directions
Step 4. Adopt a healthy diet to avoid being overweight
Obesity is one of the main risk factors for macular degeneration. Experts are still studying this connection, but recommend maintaining a healthy body weight and keeping blood pressure and cholesterol levels under control. Don't overdo the portions and go for proteins and healthy ingredients, such as fruits, vegetables, whole grains and lean meats (like turkey). Try to limit foods that are high in calories or saturated fat. Reduce or avoid:
- Animal fats.
- Ready meals packaged or frozen.
- Dried fruit creams with added sugar, oil or additives.
- Ready-made salad dressings and sauces.
- The so-called junk food.
- The sweets.
- Fatty cheeses.
- The sausages.
Step 5. Eat foods rich in vitamin C
This vitamin is among the most recommended for preserving eye health and since it is considered an antioxidant it also helps prevent eye damage caused by oxidative stress. You can take 500 mg per day in supplement form or try to eat at least 100 g of an ingredient rich in vitamin C. Among those that contain the most are:
- Grapefruits.
- Strawberries.
- Oranges.
- Brussels sprouts.
- Peppers.
- Papaya.
Step 6. Get plenty of vitamin B
Helps keep eyes healthy, especially in combination with folic acid. Together these two substances can reduce the risk of developing age-related macular degeneration. You can get more vitamin B through a supplement or by eating the following foods:
- Fish.
- Bread.
- Oats.
- Egg.
- Milk.
- Cheese.
- Rice.
- Peas (for folic acid).
- Asparagus (for folic acid).
- Brown rice (for folic acid).
- Cereals with added folic acid.
Step 7. Include vitamins A and E in your diet
Both work together with vitamin C to protect and strengthen the eyes. You can take a vitamin A supplement of up to 25,000 IU (international units) or alternatively 15 mg of beta carotene, and a vitamin E supplement (400 IU). You can also get these vitamins by consuming the foods that are rich in them. Those that contain more include:
- Vitamin A: Carrots, cabbage, lettuce, squash, sweet potatoes, sweet red peppers, dried apricots, mangoes and tuna.
- Vitamin E: sunflower seeds, almonds, spinach, chard, asparagus, mustard leaves, avocado and shrimp.
Step 8. Increase your consumption of zinc and other minerals
Studies have shown that zinc is a crucial element for the health and efficiency of the eyes, which by their nature contain a high amount of it since it has a significant impact on ocular enzymes. Zinc is contained in many foods and you can also find it in supplement form. You can try to take 80 mg of zinc oxide and 2 mg of copper (cupric oxide) once a day. Alternatively, you can get zinc by eating the following foods:
- Shellfish and crustaceans, such as clams, oysters, crab and lobster.
- Beef.
- Pork meat.
- Yogurt.
Step 9. Eat foods that contain lutein and zeaxanthin
These two antioxidants strengthen the retina and eye cells by absorbing harmful light which can trigger macular degeneration. Kale and spinach are the foods in which the concentration of lutein and zeaxanthin is highest and for this reason they are included in the list of so-called "superfoods". Aim to eat 300g of kale and spinach per week to combat macular degeneration.
If you eat a balanced, nutrient-rich diet, supplements are unnecessary. Conversely, if you are having trouble eating the recommended amount of leafy greens, supplementing lutein and zeaxanthin in other forms is helpful to preserve eye health
Step 10. Add omega-3 fatty acids to your daily diet
They are essential fatty acids that prevent eye inflammation and keep cells in good condition. When you don't get enough, your eyes get weak and your vision can be affected. Omega-3 fatty acids are available in supplement form, but it is advisable to get them through foods that are rich in them. Foods that contain the most include:
Salmon, tuna, swordfish, mackerel, anchovies, scallops, trout and sardines
Part 2 of 3: Exercise to Prevent Macular Degeneration
Step 1. Blink more often
It's easy to forget blinking when your gaze is focused on the screen or other object in front of you, for example while working, studying or watching your favorite TV show. Try to remember to blink frequently to help focus and relieve the stress you sometimes put them on.
Make a commitment to blink every 3-4 seconds for two consecutive minutes. Alternatively, you can use the following technique: every 20 minutes look up from the screen and observe for 20 seconds any object that is 6 meters away. Set an alarm on your mobile so you don't forget it
Step 2. Perform the palming exercise
Cover your eyes with your palms when you think they need some rest. Keep your fingers extended over your forehead and the base of your palms gently resting on your cheekbones. Get into a comfortable position and don't put too much pressure on your eyes.
Performing the palming exercise for even just a few minutes can help relieve eye fatigue and cause you to blink freely, as your gaze will not be focused on anything. Eye fatigue can lead to other ailments, including stiffness and headaches. Listen to your body and give your eyes some rest when you feel they are tired
Step 3. Trace an “8” in the air with your eyes
Imagine that you have a large figure in the shape of an 8 in front of you and look at it to strengthen the eye muscles, improve their flexibility and temporarily change the subject of focus. Repeat the exercise at least 5 times. You can continue by imagining that the 8 becomes horizontal and go through it again slowly with your gaze, several times for a few minutes.
The movement of the eyes is controlled by the muscles like that of any other part of the body. It is important to stretch and stretch them to keep them efficient, and you also need to rest them after making an effort or when they are tired and fatigued
Step 4. Train the focus
Sit comfortably and bring the thumb of your right hand in front of your eyes, about 25 cm apart. Focus it and stare for 5 seconds, then move your gaze to an object about 20 feet away. Observe it for 5 seconds and repeat the process.
Focusing on objects at different distances can help you improve vision and vision
Step 5. Try the "zooming" exercise
Extend one arm in front of you, with the hand closed into a fist and the thumb raised. Focus your thumb and keep staring at it for a few seconds, then slowly bring it closer to your face until it is about 8 cm away from your eyes. Keep staring at your thumb as you gently bring it closer to your face, then extend your arm again without ever taking your eyes off your finger. By regularly practicing the "zooming" exercise, you will make your eye muscles stronger and more flexible, and consequently your vision will improve.
The "zooming" exercise is a kind of stretching for the eye muscles and also gives them a way to rest
Part 3 of 3: Treating Macular Degeneration
Step 1. Get a high dose of zinc and antioxidant vitamins
If you have medium or severe dry macular degeneration due to aging, talk to your doctor to find out if you can prevent further worsening of the disease by taking the "AREDS formula" blend of zinc and antioxidant vitamins. The compound contains up to 500 mg of vitamin C, 400 IU of vitamin E, 15 mg of beta-carotene, 80 mg of zinc and 2 mg of copper, all substances intended to strengthen vision. Note that no benefits have been found in cases of mild macular degeneration.
When you go to the doctor, accurately describe all your symptoms and concerns. If you are a smoker, it is important for your doctor to know as smoking is a risk factor for macular degeneration and many other conditions, including lung cancer
Step 2. Treat the disease with injections
If you have wet macular degeneration due to abnormal blood vessels in the eye resulting in loss of blood and other fluids, your doctor may prescribe treatment with bevacizumab, ranibizumab, aflibercept, and pegaptanib sodium. These drugs stop abnormal blood vessel growth and fluid loss that cause macular degeneration. If your doctor deems it useful, he will prescribe injections to be made directly into the eyeball.
In one study, up to 40% of patients achieved an improvement in their vision of at least three lines, while about 95% kept it unchanged
Step 3. Consider surgery to treat wet macular degeneration
If your vision problem is caused by abnormal blood vessel growth, your doctor may advise you to use laser surgery (or laser photocoagulation) or photodynamic therapy (PDT).
- Laser surgery: a small beam of light is used during the surgery to clear the blood vessels from which the fluids that cause macular degeneration escape.
- Photodynamic Therapy (PDT): A drug is injected into the eye and then activated with light to destroy the blood vessels responsible for leaking fluids. There is a 4% risk that vision deteriorates rapidly after surgery, but a slowdown in the progression of the disease was found in patients who were checked after two years.
