Aging increases the risk of eye diseases, including age-related macular degeneration (AMD), a common cause of central vision loss. Maintaining certain healthy habits can help protect eyesight in the long term.

Regular eye exams are essential. According to Health, age-related macular degeneration (AMD) can damage the macula before an individual notices changes in vision. Regular eye examinations allow doctors to check the retina and detect early signs, enabling timely monitoring and treatment if the condition progresses. The risk of macular degeneration increases with age, particularly for individuals aged 55 and older. Those with a family history of the disease should also prioritize regular eye check-ups.

Engaging in regular physical activity, such as walking, swimming, or other moderate-intensity exercises, contributes to overall health. It also helps control factors that can affect the eyes, including blood pressure, blood sugar, and cholesterol levels. The U.S. National Eye Institute recommends maintaining regular physical activity to reduce the risk of diseases that can impair vision.

Maintaining regular physical activity like walking helps control risk factors and protects eye health as one ages. Illustration: Bao Bao

Avoiding smoking is crucial. Smoking is a modifiable risk factor for macular degeneration. Substances in cigarette smoke can cause oxidative stress and harm eye tissues. Quitting smoking benefits not only the heart and lungs but also contributes to protecting the eyes. Non-smokers should continue to maintain this habit.

A diet rich in green leafy vegetables and fish supports eye health. Consuming green leafy vegetables, fruits, legumes, nuts, whole grains, and fish is beneficial. Green leafy vegetables provide carotenoids, while fatty fish like salmon contain omega-3s. These foods are also common components of the Mediterranean diet, which is associated with a lower risk of macular degeneration.

Managing blood pressure and cholesterol levels is important. High blood pressure and abnormal cholesterol are linked to an increased risk of eye problems, including macular degeneration. Therefore, in addition to eye exams, middle-aged and older adults should regularly check their blood pressure and cholesterol, eat a balanced diet, exercise, and use prescribed medication if they are undergoing treatment for these conditions.

Protecting eyes outdoors is necessary. When frequently exposed to sunlight, wearing sunglasses with UV protection and a wide-brimmed hat can reduce the amount of ultraviolet rays directly reaching the eyes. Prioritizing glasses with UV-B protection offers better eye protection.

Maintaining a healthy weight and lifestyle is key. Overweight, obesity, and a sedentary lifestyle can contribute to multiple risk factors that affect eye health, such as inflammation, high blood pressure, abnormal cholesterol, and diabetes. Maintaining a suitable weight, eating a balanced diet, and exercising regularly can help control these factors, thereby protecting vision in old age.

Older individuals, those with a family history of macular degeneration, or those with conditions like hypertension or diabetes should discuss a suitable examination schedule with their doctor. According to Verywell Health, if you notice straight lines appearing curved, distorted images, blurry vision, or dark spots in the center of your vision, you should seek an eye examination promptly. These could be signs of advancing AMD and require evaluation to determine the cause.