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Avoiding the risk factors for Age-Related Macular Degeneration may help to avoid the disease, particularly if care is taken in early years.
Dietary Care
Whilst there is no proven way to prevent the onset of ARMD, mounting evidence suggests that a diet high in antioxidants can reduce the risk of developing the disease. Particularly fruits and vegetables that contain high amounts of lutein and zeaxanthin seem to be most effective.
|
Food
|
Lutein & Zeaxanthin
(per 100g)
|
| Kale, raw |
40,000 mcg |
| Kale, drained, cooked, boiled, without salt |
15,800 mcg |
| Spinach, raw |
12,000 mcg |
| Turnip Greens, drained, cooked, boiled, without salt |
8,500 mcg |
| Collards, drained, cooked, boiled, without salt |
8,000 mcg |
| Spinach, drained, cooked, boiled, without salt |
7,000 mcg |
|
Lettuce, raw. Cos or Romaine
Lettuce, raw. Iceberg
|
2,600 mcg
350 mcg
|
| Peas, drained solids, green, canned |
1,350 mcg |
| Brussel Sprouts, drained, cooked, boiled, without salt |
1,300 mcg |
| Corn, drained solids, sweet, yellow, canned, whole kernel |
900 mcg |
| Carrots, baby, raw |
360 mcg |
| Food |
Zeaxanthin only |
| Collards, drained, cooked, boiled, without salt |
260 mcg |
| Spinach, raw |
330 mcg |
| Spinach, drained, cooked, boiled, without salt |
180 mcg |
|
Lettuce, raw, Cos or Romaine
Lettuce, raw, Iceberg
|
180 mcg
70 mcg
|
| Tangerines, raw |
112 mcg |
| Orange Juice, frozen, concentrate, unsweetened, diluted |
80 mcg |
| Oranges, raw |
75 mcg |
| Peas, drained solids, green, canned |
60 mcg |
| Carrots, baby, raw |
23 mcg |
Where 1000 mcg = 1 mg
Alternatively dietary supplement tablets containing lutein and zeaxanthin may be recommended by your optician, which should be a convenient way to make a significant contribution to the health of the macular pigment during aging.
Alcohol
As alcohol can deplete antioxidants and carotenoids in the body, a reduction in your daily consumption of alcohol may help to reduce risk.
Smoking and Eye Health
Tobacco appears to interfere with the absorption of lutein so smokers are likely to have low levels of lutien. Smoking increases the risk of developing ARMD by a significant amount and STOPPING or NEVER STARTING smoking cigarettes is highly recommended.
Eye Protection
As Macular pigment is yellow in colour it attracts ultraviolet (UV) and blue light, which is proven to be damaging to the retina. In bright light it is important to wear large or wraparound sunglasses with 100% UV protection and appropriate headwear with a rim to protect the eyes from direct sunlight. Remember that UV light can travel through cloud cover and is just as dangerous as when in direct sunlight.
Ask an optical professional for advice on appropriate eyewear if in doubt.
High Blood Pressure (Hypertension)
The eye is a vascular organ and it contains a rich supply of blood vessels. There is an established link between high blood pressure and ARMD.
The only way to detect whether you have high blood pressure is to have your doctor check it for you. As there are no symptoms, high blood pressure is often called "the silent killer". If you are diagnosed with high blood pressure your doctor will advise on how it may be controlled, which could involve changes to your lifestyle, diet and/or medication.
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