As we get older, our vision changes. From mild blurriness and problems reading and driving at night to cataracts, we see this deterioration in our vision health as inevitable.

But what we may not realize is that our lifestyle choices play a major role in preserving or losing our vision, especially when it comes to age-related macular degeneration (AMD) — a condition where an area of the retina called the macula becomes damaged.

AMD

According to the National Eye Institute, AMD is one of the leading causes of vision loss in people ages 50 and older. In advanced cases, AMD can lead to blindness.

Age and a family history of the disease are the two primary factors that come into play when determining whether someone will develop AMD. While you can’t stop yourself from aging or change your family’s health history, there are things you can control that may help you avoid vision loss caused by AMD.

No Smoking

Smoking increases your risk for diseases including AMD and cataracts, as well as potential harm to your optic nerve, according to the NEI. The Centers for Disease Control and Prevention notes smokers are twice as likely to develop AMD as compared to non-smokers, and two to three times as likely to develop cataracts. Quitting smoking can help prevent AMD or slow its progression. 

Eat In Color

According to the Macular Degeneration Partnership (MDP), people who eat fish three times a week and eat a diet high in fruits and vegetables — especially of the dark, leafy green variety — have a lower incidence of AMD.

Kale is one of the best leafy greens you can eat, as one cup contains 26.5 milligrams of lutein, a nutrient that studies have shown can reduce the risk of chronic eye disease, according to the MDP. Spinach comes in second place at 20.4 milligrams per cup.

The MDP also recommends eating fruits and vegetables with bright colors, including red grapes, sweet and hot peppers, corn, oranges, cantaloupe and mango. Brightly colored vegetables and fruits containing high amounts of beta carotene are also good choices.

Sun Screen

Many people may not know that prolonged sun exposure without the proper UV protection may cause severe eye conditions that can lead to a variety of vision disorders.

We wear sunscreen to protect our skin from the sun, but shielding your eyes from UV rays is an oft-overlooked aspect of vision care. It is the most important factor when purchasing sunglasses.

If eyes are exposed to excessive amounts of UV radiation within a short timeframe, such as a day at the beach, a temporary “sunburn” of the cornea can occur. This painful condition, called photokeratitis, can be serious and includes symptoms such as red eyes, a foreign-body sensation or gritty feeling in the eyes, extreme sensitivity to light and excessive tearing.

Research has shown that long-term exposure to UV radiation increases the chance of developing cataracts, pterygium (an abnormal growth of the covering of the white of the eye onto the cornea) and eye cancer. It can also damage the retina, which may lead to macular degeneration.

To help reduce the risks of UV exposure on the eyes, it’s wise to start taking precautions as early as possible. Because the effects of solar radiation are cumulative, it’s important to develop good habits early and ensure infants and children wear proper sunglasses when outdoors.

For optimal eye safety in the sun, wear sunglasses or contact lenses that offer appropriate UV protection, apply UV-blocking sunscreen around the eye area, and wear a hat to keep direct sunlight off the face and eyes. In addition, the American Optometric Association recommends that sunglasses should:

Block more than 95 percent of UVA and more than 99 percent of UVB radiation

Screen out 75 to 90 percent of visible light

Be perfectly matched in color and free of distortion and imperfections

Have lenses that are gray for proper color recognition of critical objects, such as traffic signals

Have a frame that fits close to the eyes and is contoured to the shape of the head