As we age, our eyes go through a lot of changes. One of the most common age-related eye problems is macular degeneration, a condition that affects the central portion of the retina and is a leading cause of blindness in people over the age of 60.

While there’s no cure for this disease, there are steps you can take to prevent it from getting worse. Here are some tips to keep your eyes healthy and reduce your risk of macular degeneration.

Eat a healthy diet

Eating a healthy, balanced diet can help prevent macular degeneration. Foods that are rich in antioxidants, vitamins, and minerals can help protect your eyes from damage. Some foods that are particularly good for your eyes include:.

Dark leafy greens like spinach, kale, and collard greens
Fruits like oranges, berries, and peaches
Nuts, especially almonds and walnuts
Fatty fish like salmon and tuna
Eggs, which are high in lutein and zeaxanthin

Try to avoid foods that are high in saturated and trans fats, as these can increase your risk of macular degeneration and other eye problems.

Protect your eyes from the sun

UV rays from the sun can damage your eyes, so it’s important to wear sunglasses that block out these rays. Look for sunglasses that have a UVA/UVB rating of 100% or higher. You can also wear a wide-brimmed hat for extra protection.

Quit smoking

Smoking is a major risk factor for macular degeneration. If you smoke, the best thing you can do for your eyes (and your overall health) is to quit.

Talk to your doctor about resources that can help you quit smoking, such as nicotine replacement therapy or support groups.

Exercise regularly

Regular exercise can help prevent macular degeneration by improving circulation and reducing inflammation in the body. Aim for at least 30 minutes of moderate exercise, such as brisk walking, most days of the week.

Control your blood pressure

High blood pressure can damage the blood vessels in your eyes, which can increase your risk of macular degeneration. If you have high blood pressure, work with your doctor to keep it under control through medication, diet, and exercise.

Get regular eye exams

Regular eye exams are important for catching macular degeneration early, when it’s easier to treat. If you’re over the age of 60, it’s recommended that you get a comprehensive eye exam every year or two.

Take breaks from your computer

Staring at a computer screen for long periods of time can strain your eyes and increase your risk of macular degeneration. To reduce this risk, take breaks from your computer every 20 minutes and look away from the screen for at least 20 seconds.

You can also try the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.

Manage your weight

Being overweight or obese can increase your risk of macular degeneration. To manage your weight, eat a healthy diet and exercise regularly. If you need help losing weight, talk to your doctor or a registered dietitian.

Manage stress

Stress can cause inflammation in the body, which can increase your risk of macular degeneration. To manage stress, try relaxation techniques like deep breathing, meditation, or yoga.

You can also talk to a mental health professional if you’re feeling overwhelmed.

Avoid excessive alcohol consumption

Excessive alcohol consumption can increase your risk of macular degeneration. To reduce this risk, limit your alcohol intake to no more than one drink per day for women and two drinks per day for men.