Madeleine Hull
Age-related macular degeneration (AMD) is a condition that affects about 11 million people in the U.S. and is the leading cause of vision loss among Americans over 50. While the causes of AMD are not fully understood, age, genetics, smoking, exposure to sunlight, and diet are believed to be contributing factors. Research has shown that a poor diet, particularly one high in red and processed meats, high-fat dairy, and junk food, can increase the risk of developing AMD. On the other hand, a healthy diet rich in fruits and vegetables, fish, nuts and seeds may help reduce the risk of AMD progression.
| Characteristics | Values |
|---|---|
| Poor diet | Junk food, red and processed meats, high-fat dairy, high glycemic index foods |
| Macular degeneration risk factors | Age, genetics, smoking, exposure to sunlight |
| Healthy diet | Fruits, vegetables, fatty fish, nuts, seeds, whole grains, Mediterranean-style diet |
| Vitamins and supplements | Vitamins A, C, and E, lutein, zeaxanthin, AREDS2 formula eye vitamins |
| Eye health | Blurry vision, vision loss, damage to the macula near the center of the retina |
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What You'll Learn
A diet high in red meat, processed meat, and high-fat dairy
AMD is caused by a combination of factors, including age, genetics, smoking, exposure to sunlight, and diet. Research has found that people who regularly consume unhealthy foods, such as red and processed meats, and high-fat dairy, are three times more likely to develop late-stage AMD. These foods contribute to high cholesterol and other health issues, and now there is evidence linking them to AMD.
The Western diet, typically high in red meat, processed meat, and high-fat dairy, is associated with a higher risk of AMD. Switching to a healthier diet that includes plenty of fruits and vegetables, fish, nuts, and seeds can help reduce this risk. A Mediterranean-style diet is often recommended for those at risk of AMD or looking to improve their eye health.
In addition to a healthy diet, eye health experts suggest including specific nutrients and supplements in your daily routine. Lutein and zeaxanthin, two types of carotenoids, are especially important for preserving vision and protecting the eyes from AMD. These carotenoids act as antioxidants, reducing the harmful effects of oxidants, which are believed to contribute to the ageing process and cell degeneration.
While a healthy diet is crucial, other lifestyle factors also play a role in AMD prevention. Smoking is the largest modifiable risk factor for AMD, and quitting can significantly reduce the chances of developing the condition. Regular eye check-ups, especially for those over 40, are also essential for early detection and management of AMD.
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A diet low in fruits and vegetables
Fruits and vegetables are important sources of carotenoids, which are unsaturated pigments with antioxidant properties. Carotenoids such as lutein and zeaxanthin are especially important for preserving vision as they collect in the macula and act as a natural sunblock, absorbing blue light and protecting against photochemical damage. Studies have shown that diets highest in lutein and zeaxanthin are associated with a lower risk of AMD. Lutein and zeaxanthin are found in dark, leafy greens such as kale, spinach, and collard greens, as well as yellow and orange pigmented foods like sweet peppers, oranges, and eggs.
In addition to a low intake of fruits and vegetables, other dietary factors that can increase the risk of AMD include a high intake of red and processed meats, high-fat dairy, and high-glycemic carbohydrates. A Western diet, typically high in these unhealthy foods, has been linked to a threefold increase in the risk of developing late-stage AMD.
It is recommended that individuals aiming to reduce their risk of AMD through diet consume at least five servings of fruits and vegetables daily. This can be achieved by incorporating a variety of colorful fruits and vegetables, as well as healthy fats and whole grains.
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High glycemic diet
A high glycemic diet is associated with the onset and progression of age-related macular degeneration (AMD). AMD is a leading cause of vision loss among people aged 50 and older in the United States, affecting over 2 million Americans.
High glycemic foods, such as white bread, are simple carbohydrates that can be quickly digested, causing spikes in blood sugar levels. This is because they are rapidly absorbed, resulting in increased blood sugar. These types of carbohydrates are often found in processed and refined foods, such as baked goods made with white flour, as well as some natural foods like white rice and potatoes.
On the other hand, low glycemic load carbohydrates, such as whole-grain bread, take longer to digest. Their digestion involves the participation of gut bacteria, collectively known as the microbiome.
Studies have shown that a diet high in glycemic index foods can lead to the development of AMD. In one study, mice fed a high glycemic diet developed signs of retinal damage similar to those seen in people with dry AMD. When the mice were switched to a low glycemic diet, the progression of these signs was stopped, and certain metabolic changes linked to retinal damage were reversed.
The consumption of simple sugars, which are prevalent in high glycemic index diets, has been linked not only to AMD but also to other inflammatory diseases, including cancer, heart disease, and arthritis. This is because simple sugars result in the production of advanced glycation end products (AGEs), which promote inflammation in the body.
To reduce the risk of AMD, it is recommended to consume a diet rich in green leafy vegetables, such as spinach, kale, and collard greens, as well as fatty fish like salmon, sardines, tuna, or mackerel, at least twice a week.
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Smoking
> "Many smokers are unaware of the link between tobacco smoking and blindness. The most common form of blindness caused by smoking is age-related macular degeneration."
The British Medical Association has also asserted that "there is substantial evidence that smoking causes age-related macular degeneration".
The thousands of toxic chemicals in tobacco smoke, including arsenic, formaldehyde, and ammonia, are transported to the delicate tissues of the eye through the bloodstream, where they damage the structure of the cells. The tar in cigarette smoke is likely to contribute to the formation of 'drusen', which are fatty deposits in the retina and are the early signs of AMD. Inhaling cigarette smoke speeds up the ageing process by increasing the activity of 'free radicals', which are damaging molecules that reduce the body's ability to regenerate cells. Smoking also reduces the effectiveness of antioxidants and may deplete the levels of lutein in the macula, which is important for preserving vision.
The best way to protect your sight from damage linked to smoking is to quit or never start smoking.
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Exposure to sunlight
While a poor diet is linked to age-related macular degeneration (AMD), the impact of exposure to sunlight on AMD is less clear.
Excessive sun exposure has been proposed as a risk factor for AMD. However, published studies have not supported this claim. Some studies have investigated the potential confounding factors of skin sensitivity, sun avoidance, iris colour, and change in iris colour. While three case-control studies have demonstrated an association between light iris colour and macular degeneration, larger case-control and population studies have found no association between iris colour and AMD.
One study compared 446 cases with end-stage AMD to 283 spouse controls, examining variables such as sun exposure, place of residence, iris colour, subjective assessment of change in iris colour, hair colour at age 20, and skin sensitivity. This study also failed to demonstrate a significant association between AMD and sun exposure, iris colour, change in iris colour, or hair colour.
It is important to note that smoking, specifically pack years of smoking cigarettes, has been identified as the measure most strongly associated with the risk of AMD.
While the direct link between sunlight exposure and AMD remains uncertain, it is worth considering the potential benefits of sun protection and eye protection when exposed to sunlight to reduce any potential risk.
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Frequently asked questions
Age-related macular degeneration (AMD) is a condition that affects the macula, the part of the eye near the center of the retina that helps you see things clearly. AMD causes blurry vision and can lead to vision loss.
While AMD is caused by a combination of factors, including age, genetics, smoking, exposure to sunlight, and diet, there is evidence that poor diet can raise your risk of developing AMD. A diet high in red and processed meats, high-fat dairy, and junk food has been linked to a higher risk of AMD.
A healthy diet that includes plenty of fruits and vegetables, fatty fish, nuts, and seeds can help reduce the risk of AMD. Specifically, lutein and zeaxanthin, which are found in green leafy vegetables and colourful fruits and vegetables, have been shown to be associated with a lower risk of AMD.
