Ageing and eyesight: Causes of blurry, wavy vision and how to keep eyes healthy

With ageing, some degree of visual change is natural, but when words start to blur, or faces become harder to recognise, it can be troublesome. Age-Related Macular Degeneration (AMD) is a condition that can gradually wear away your sharp, central vision, often catching you unaware until daily tasks become challenging.

However, AMD doesn’t appear suddenly. According to the National Eye Institute, the symptoms of AMD may vary by stage. In its early stages, AMD might have no symptoms at all. As it progresses, you may notice mild blurriness or a growing dark area in your central vision. In the later stages, straight lines might appear wavy, and details, like recognising familiar faces, can start to slip away.

Knowing your risk factors can guide you in making proactive choices. Age, genetics, and lifestyle factors play a big role. AMD is more common after 55 and tends to be higher among Caucasians. Smoking is a significant risk factor, and being overweight or having high blood pressure can also increase susceptibility.

Also read | 9 healthy ways to keep your eyesight sharp

Lifestyle tips to help lower AMD risk

• Quit smoking: Smoking accelerates AMD progression. According to the world health organisation there are more than 100 reasons to quit smoking. Taking care of your eyes and preventing AMD is one of them. Luckily, quitting has immediate benefits. Within just 20 minutes of your last cigarette, heart rate improves, and over time, your eyes can benefit too. If quitting is hard, try a support group or opt for nicotine replacement therapies.

• Stay physically active: Exercise boosts blood circulation, which is beneficial for eye health. Aim for 150 minutes of moderate exercise weekly, such as walking, swimming, or yoga. Keeping active also helps maintain a healthy weight, further reducing AMD risk.

• Eat for eye health: Certain nutrients protect eye health. Leafy greens like spinach and kale are high in lutein and zeaxanthin, which support the retina. Omega-3-rich fish, like salmon, are anti-inflammatory, while colourful fruits like berries and citrus provide vitamins C and E that combat oxidative stress.

• Monitor blood pressure and cholesterol: High blood pressure and cholesterol can damage blood vessels in the eyes. Include whole grains, nuts, and legumes in your diet to help manage cholesterol and reduce sodium to control blood pressure.

• Regular eye check-ups: Annual eye exams, especially for those over 55, are vital for early detection of AMD. A dilated eye exam can catch early changes, allowing for timely intervention and better eye health in the long run.