7 tactics that help prevent macular degeneration

There's no cure for age-related macular degeneration (AMD), but there are ways to prevent it. Here's just a few strategies you can use to cut your chances of developing AMD.

• The more you smoke, the higher your risk for developing AMD.
• When University of Wisconsin scientists tracked the health of nearly 5,000 women and men for 15 years, they found that smoking raised risk by 47 percent.
• Smoking robs your eyes of antioxidants that protect against cell damage, reduces blood flow to the eyes and may even affect the pigments in your retinas.
• Avoid second-hand smoke as well.
• Non-smokers who lived with smokers raised their risk of AMD by 87 percent in one study. Ask your spouse to smoke outside to protect your eye health.

• Spinach, kale and romaine are rich in the eye-protecting nutrients lutein and zeaxanthin.
• These compounds concentrate in the macula of the eyes, filtering out the sun's destructive blue light before it can harm your retinas.
• They also neutralize damaging free radicals produced when light hits the eye.
• Other top sources of these nutrients are turnip and collard greens, broccoli, zucchini, corn, peas, Brussels sprouts and eggs.

• Consider taking a supplement if you have been diagnosed with intermediate or advanced AMD.
• Experts recommend 500 milligrams of vitamin C, 400 IU vitamin E, 15 milligrams beta-carotene.

• Researchers checked the diets of people with macular degeneration. Those who ate the least amount of complex carbs were nearly three times more likely to develop AMD than those who ate the most.
• Choose whole-grain breads and cereals, drink water or unsweetened tea, and skip the chips.
• Experts think lower blood sugar maintains a healthy flow of blood and oxygen to the eyes.

• In one study, eating two or more fish meals a week cut the risk of AMD by an impressive 60 percent.
• However, fish only helped people who also limited corn, safflower and sunflower oils, fried foods and margarines.
• Avoid anything else rich in saturated fat.

• People with AMD who eat more than one serving of nuts each week can cut their risk for the progression of AMD by 40 percent.
• One serving of nuts is equivalent to about 22 almonds, 16 cashews or 12 walnut halves.
• Experts think the antioxidant resveratrol in nuts protects against cell damage, inflammation and promotes healthy blood flow.

• Overweight people with AMD get worse up to twice as fast as people of normal weight.
• Exercising as part of your weight-control strategy pays dividends for your eyes.
• In one study, people with early AMD who got at least 30 minutes of vigorous exercise three times a week cut their risk of developing advanced AMD by 25 percent.

While there isn't a cure for AMD, you can be proactive in reducing your chances. Living a healthy lifestyle, complete with a nutritious diet and regular exercise, is your best bet.