What is age-related macular degeneration?
A Mediterranean diet can protect against loss of vision from AMD. But first, what is AMD? Age-related macular degeneration (AMD) is the most common cause of visual loss in older Americans. The macula is the area of the retina in the back of the eye that is responsible for seeing details in the central vision. The retina is a thin layer of delicate nerve tissue that lines the inside wall of the eye like the film in a camera. In the eye, light is focused through the lens onto the retina, which “takes the picture” and sends the image to the brain. Macular degeneration is a disease that affects the central vision. It does not affect peripheral vision— the ability to see objects off to the side when looking straight ahead. This means that macular degeneration alone does not result in total blindness.
What lifestyle changes offer protection against macular degeneration?
Over the years, mounting evidence shows that lifestyle changes appear helpful to limit the risk of vision loss from age-related macular degeneration. For example, tobacco exposure appears to worsen macular degeneration. This means do not smoke tobacco and limit second-hand exposure to tobacco. Conversely, exercise appears to lessen the risk of vision loss from AMD. Try to walk 20 minutes a day for starters. Later, try to add some light weight-bearing exercises with dumbbells. Finally, there is marginal evidence to recommend protecting your eyes from excessive sunlight. Wear a hat and sunglasses if outdoors for several hours. Diet is another way in which a patient may afford protection against AMD. The Mediterranean diet is associated with reduced risk of cardiovascular disease and reduced risk of vision loss from AMD.
What is a Mediterranean diet?
The Mediterranean diet includes high intake of extra-virgin olive oil, vegetables (especially, leafy greens), fruits, cereals, nuts/legumes, moderate intake of fish and other meat, dairy products, and red wine, and low intake of eggs and sweets. Red meats appear inflammatory. Therefore, many recommend eating red meat only on rare occasions. Also, avoid high intake of alcohol (greater than two alcoholic beverages per day). Fish and seafood, on the other hand appear protective. Try to include a serving of fatty fish like salmon at least three times a week. If you are not a fan of seafood, consider taking coated fish oil capsules once a day. The coated formulations help to avoid a fishy aftertaste.
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