Can lifestyle changes help protect your sight?

With macular degeneration remaining Australia’s leading cause of irreversible vision loss, experts say everyday habits – from diet to exercise – can play a powerful role in protecting your eyesight.

A diagnosis of age-related macular degeneration (AMD) can feel overwhelming. Globally, AMD affects millions of people and is expected to become even more common as populations age.

The condition affects the macula, the part of the eye responsible for sharp, central vision, making everyday tasks like reading, driving and recognising faces more difficult.

Based in Sydney, Vision Eye Institute ophthalmologist Dr David Ng has seen many patients lose their independence and enjoyment of life due to vision loss because of AMD.

According to the Macular Disease Foundation of Australia, around one in seven Australians aged over 50 has some evidence of AMD and it is the nation’s leading cause of irreversible vision loss.

But there is some good news.

‘In my experience, many patients are interested in a holistic approach to their health,’ Dr Ng says.

‘While we can’t change age or genetics, there are several lifestyle changes that can help protect your macula.’

Why lifestyle matters

AMD is a ‘multifactorial’ disease, meaning it develops due to a combination of factors including age, genetics and lifestyle.

That means your everyday choices can have a meaningful impact.

‘It’s better to prevent or, at least, reduce the risk of progression to the late stages,’ Dr Ng says, noting that lifestyle choices can help preserve both vision and quality of life. These include smoking, diet, physical activity and weight.

The role of diet in eye health

One of the strongest protective measures is diet, particularly eating patterns similar to the Mediterranean diet. Rich in vegetables, fruit, whole grains and healthy fats, this way of eating has been linked to better health, including eye health.

‘Following the Mediterranean diet can help protect against AMD,’ Dr Ng says.

‘Nutrients like lutein and zeaxanthin, found in leafy greens, along with omega‑3 fatty acids from fish, help support the macula and may slow disease progression. A diet high in antioxidants may also help reduce the oxidative stress and inflammation linked to AMD.’

The biggest risk factor: Smoking

‘Quitting smoking is one of the most important steps people can take for their eye health,’ Dr Ng says.

Dr Ng says smoking is the most damaging of the lifestyle factors within our control. It’s a topic he is passionate about, having researched this area extensively as part of his master’s treatise.

‘Smoking increases oxidative stress in the retina and reduces blood flow to the eye, significantly increasing the risk of vision loss,’ he says.

Exercise and overall health

General health, including weight and physical activity, is closely tied to eye health.

‘A healthy lifestyle, including staying active, maintaining a healthy weight and eating well, can lower the risk of developing advanced AMD, even in people with a genetic predisposition,’ says Dr Ng.

‘Regular exercise supports blood flow to the retina, reduces inflammation and helps manage related conditions like high blood pressure and obesity, all of which are linked to AMD progression.’

Supplements and ongoing care

For some people with AMD, specific vitamin and mineral supplements may be recommended.

However, Dr Ng warns that these supplements are not suitable for everyone and advice should be sought from an optometrist, GP or ophthalmologist first.

A proactive approach to protecting vision

While there is no cure for AMD, taking a proactive approach can make a real difference.

The message is simple: looking after your overall health is one of the best ways to look after your eyes.

Learn more about macular degeneration

Learn more about Dr Davig Ng