Lifestyle Changes That Help Slow Macular Degeneration Progression

Macular degeneration—particularly Age-Related Macular Degeneration (AMD)—is a condition that affects the central part of your vision. While medical treatments are essential for wet AMD, research shows that certain lifestyle changes can significantly influence how quickly the condition progresses, especially for dry AMD.

At EyeMedics, led by Consultant Ophthalmologist & Medical Retina Specialist Miss Shakti Thakur, we guide patients across Greater Manchester and Bolton on the day-to-day habits that truly make a difference.

Here is a clear, evidence-based guide to the lifestyle changes that help protect your vision.

Stop Smoking- The Most Important Step

Smoking is the strongest modifiable risk factor for macular degeneration.

Smoking:

• Increases harmful oxidative stress in the retina

• Reduces oxygen supply

• Doubles to triples the risk of AMD progression

Stopping smoking is the single biggest action you can take for your eyes.

If you smoke and have AMD, speak to your GP or local support services—your eyes will thank you for it.

Eat a Mediterranean-Style Diet

Diet plays a powerful role in slowing AMD.

The most beneficial foods include:

Leafy Green Vegetables, rich in:

• Lutein

• Zeaxanthin

The above are the two key antioxidants that help protect the macula.

Examples: spinach, kale, Swiss chard, peas.

Oily Fish (At least 1–2 portions per week)

• Salmon

• Mackerel

• Sardines

• Trout

These provide omega-3 fatty acids, which support retinal health.

Colourful Fruits & Vegetables (Rich in carotenoids and antioxidants):

• Berries

• Oranges

• Bell peppers

• Tomatoes

Healthy Fats

• Olive oil

• Nuts

• Avocado

A Mediterranean diet is one of the most studied and proven dietary approaches for AMD protection.

Protect Your Cardiovascular Health

Eye health is directly linked to blood vessel health.

Conditions that speed up AMD progression include:

• High cholesterol

• High blood pressure

• Poorly controlled diabetes

• Obesity

Managing cardiovascular health helps:

• Improve blood flow to the retina

• Reduce inflammation

• Slow down AMD changes

Tip: If your cholesterol or blood pressure is high, losing weight and following a heart-healthy diet can help both your general and eye health.

Wear UV Protection Every Day

Long-term UV exposure contributes to retinal stress.

Choose sunglasses labelled:

• UV400

• 100% UV protection

Did you know? Even on cloudy days, UV rays reach the eyes—especially in people with light-coloured eyes.

Also read: How to Choose the Best Sunglasses for UV Eye Protection

Consider AREDS2 Supplements (If Suitable)

AREDS2 supplements are scientifically proven to slow progression in certain stages of dry AMD.

They contain:

• Vitamin C

• Vitamin E

• Zinc

• Copper

• Lutein

• Zeaxanthin

However, AREDS 2 supplements:

• Are not recommended for early AMD

• Are not suitable for everyone

• Do not improve vision—only slow progression

At EyeMedics, we guide patients on:

• Whether AREDS2 is appropriate

• Which formulation to choose

• How to avoid poor-quality or unregulated supplements

Exercise Regularly

Research shows regular physical activity can:

• Improve circulation

• Support healthy blood vessels

• Reduce inflammation in the retina

Even simple exercises help:

• Brisk walking

• Jogging

• Cycling

• Swimming

• Home-based workouts

Pro-tip: Aim for at least 150 minutes per week of light–moderate exercise.

Regular Eye Exams & OCT Monitoring to Slow Macular Degeneration Progression

Even if you feel your vision is stable, AMD can progress silently.

Routine monitoring allows your specialist to:

• Track changes

• Adjust supplements

• Recommend treatment at the right time

• Detect conversion from dry to wet AMD early

EyeMedics provides:

• OCT imaging

• Optos widefield scans

• Detailed one-on-one explanation of your results

This is especially helpful for patients who feel rushed or confused during hospital visits.

New Supportive Therapies for Dry AMD

Alongside lifestyle changes, EyeMedics offers access to Valeda Light Delivery System—a non-invasive therapy that uses photobiomodulation to support retinal function and slow decline.

Studies such as LIGHTSITE IIIB show improvement in:

• Contrast sensitivity

• Reading speed

• Visual function

• Quality of life

Valeda Light Delivery System is safe, painless, and performed in-clinic.

Where to Get Personalised AMD Support in Greater Manchester

At EyeMedics, we provide a comprehensive, personalised approach to AMD management, including:

• Specialist consultation with Miss Shakti Thakur

• Detailed dietary and lifestyle guidance

• Evaluation of AREDS2 suitability

• Access to Valeda therapy

• Monitoring and OCT scans

• Practical tips to maintain independence and confidence

Small changes can make a big difference—especially when guided by a medical retina expert.

Frequently Asked Questions About Macular Degeneration

Can lifestyle changes slow macular degeneration?

Yes. Research shows that certain lifestyle habits—such as not smoking, eating a Mediterranean-style diet, protecting your eyes from UV light, and maintaining cardiovascular health—can help slow macular degeneration progression, particularly in dry AMD.

Do supplements help slow AMD?

AREDS2 supplements can slow progression in specific stages of dry AMD, but they are not suitable for everyone. Always consult an eye specialist before starting them.

Can diet improve macular degeneration?

A diet rich in leafy greens, oily fish, colourful fruits, nuts, and olive oil can support retinal health and reduce AMD progression risk.

What is the best way to protect eyes from AMD?

The best steps include quitting smoking, wearing UV400 sunglasses, eating antioxidant-rich foods, exercising regularly, and attending routine eye exams.

Can exercise slow macular degeneration?

Yes. Regular exercise improves circulation and reduces inflammation, both of which are beneficial for slowing AMD progression.

Book a Macular Degeneration Consultation

Ready to understand your AMD better or need support slowing progression?

Learn more or book an appointment: https://www.eyemedics.co.uk/contact

Author

Miss Shakti Thakur, Consultant Ophthalmologist & Medical Retina Specialist Lead Expert at EyeMedics, Greater Manchester

Disclaimer

This blog provides general information and is not a substitute for professional medical advice. Always consult a qualified specialist for diagnosis and treatment.