Understanding AMD Risk
Age-Related Macular Degeneration is influenced by a combination of genetic, environmental, and lifestyle factors. While some risk factors—such as age and family history—cannot be changed, many others are within your control. Understanding your personal risk profile is the first step toward proactive vision protection.
Research shows that a combination of risk factors significantly increases the likelihood of developing AMD. The good news is that modifying even one or two controllable risk factors can meaningfully reduce your overall risk.
Risk Factors You Cannot Change
These non-modifiable risk factors are important to be aware of, as they help determine your baseline risk level:
- Age AMD risk increases significantly after age 55. By age 75, approximately 30% of people show some signs of AMD. Age is the single strongest risk factor for the disease.
- Family History & Genetics Having a first-degree relative (parent or sibling) with AMD increases your risk by 3–4 times. Specific genetic variants, including those in the complement factor H (CFH) and ARMS2 genes, are strongly associated with AMD risk.
- Race & Ethnicity AMD is more common among people of European descent. While AMD occurs in all racial groups, Caucasians have a higher prevalence of late-stage AMD compared to African Americans, Hispanics, and Asian Americans.
- Gender Women are at slightly higher risk of developing AMD than men, potentially due to longer life expectancy and hormonal factors. Studies suggest women account for approximately 65% of AMD cases.
Risk Factors You Can Control
These modifiable factors represent opportunities to reduce your risk through lifestyle choices:
- Smoking Smoking is the most significant modifiable risk factor for AMD. Current smokers are 2–4 times more likely to develop AMD compared to people who have never smoked. Smoking damages blood vessels throughout the body, including those in the eye, and accelerates the buildup of drusen.
- Diet & Nutrition A diet low in fruits, vegetables, and omega-3 fatty acids is associated with higher AMD risk. Nutrients such as lutein, zeaxanthin, zinc, and vitamins C and E play protective roles in maintaining retinal health.
- Obesity Being overweight or obese has been linked to increased risk and faster progression of AMD. Studies show that a BMI over 30 can double the risk of developing advanced AMD.
- Cardiovascular Health High blood pressure, high cholesterol, and cardiovascular disease are associated with increased AMD risk. The retina depends on healthy blood circulation, and vascular damage can contribute to AMD development.
- Sun Exposure Prolonged exposure to ultraviolet (UV) light and high-energy blue light may contribute to retinal damage over time. Cumulative sun exposure without adequate eye protection is considered a risk factor.
- Physical Inactivity A sedentary lifestyle is associated with higher AMD risk. Regular physical activity improves cardiovascular health and blood flow to the retina, potentially reducing risk.
Key Statistics
How to Lower Your Risk
While AMD cannot be completely prevented, research supports several strategies to reduce your risk and slow progression:
Quit Smoking
If you smoke, quitting is the single most impactful step you can take to reduce your AMD risk. Former smokers still have elevated risk compared to never-smokers, but the risk decreases over time after quitting. Talk to your doctor about smoking cessation programs and support resources.
Eat a Nutrient-Rich Diet
Focus on foods that support retinal health:
- Dark leafy greens (kale, spinach, collard greens) — rich in lutein and zeaxanthin
- Fatty fish (salmon, mackerel, sardines) — high in omega-3 fatty acids
- Colorful fruits and vegetables (oranges, berries, bell peppers) — antioxidant vitamins C and E
- Nuts and seeds (almonds, walnuts, flaxseed) — vitamin E and healthy fats
- Legumes and whole grains — zinc and other essential minerals
Exercise Regularly
Aim for at least 150 minutes of moderate aerobic activity per week (such as brisk walking, swimming, or cycling). Regular exercise improves cardiovascular health, which supports healthy blood flow to the retina. Studies suggest that people who exercise regularly have a 40–70% lower risk of developing wet AMD.
Protect Your Eyes from UV Light
Wear sunglasses that block 99–100% of UV-A and UV-B rays whenever you are outdoors. Choose wraparound styles or those with large lenses for maximum coverage. A wide-brimmed hat provides additional protection. Consider lenses that also filter high-energy blue light.
Consider AREDS 2 Supplements
If you have been diagnosed with intermediate AMD or late AMD in one eye, talk to your ophthalmologist about AREDS 2 supplements. These specific vitamin and mineral formulations have been clinically proven to reduce the risk of progression to late AMD by approximately 25%.
Get Regular Eye Exams
Comprehensive dilated eye exams are the most reliable way to detect AMD early, before you notice symptoms. The American Academy of Ophthalmology recommends a baseline eye exam at age 40 and regular exams as directed by your eye care provider, especially after age 55.
Prevention Tips at Every Age
Your approach to AMD prevention should evolve as you age. Here are targeted recommendations for each life stage:
Ages 35–50
- Establish a baseline eye exam by age 40
- Know your family history of eye disease
- Wear UV-protective sunglasses consistently
- Build a diet rich in leafy greens and omega-3s
- If you smoke, create a plan to quit
- Maintain a healthy weight and exercise regularly
- Manage blood pressure and cholesterol
Ages 50–65
- Schedule dilated eye exams every 1–2 years
- Monitor central vision with an Amsler grid at home
- Ask your eye doctor specifically about AMD signs
- Discuss AREDS 2 supplements if you have intermediate AMD
- Continue cardiovascular exercise and healthy eating
- Report any changes in vision promptly
- Consider emerging risk assessment tools (e.g., blood-based testing)
Ages 65+
- Get annual dilated eye exams without exception
- Use the Amsler grid daily to detect changes early
- Take AREDS 2 supplements if recommended by your doctor
- Seek immediate care for sudden vision changes
- Explore low-vision aids if needed
- Stay informed about new treatments and clinical trials
- Maintain social engagement and mental health support
Key Takeaways
- Age is the strongest risk factor—risk increases significantly after 55
- Family history and genetics play a major role in AMD susceptibility
- Smoking is the most significant modifiable risk factor (2–4x increased risk)
- Diet, exercise, and cardiovascular health all influence AMD risk
- UV protection and nutrient-rich foods support long-term retinal health
- Regular dilated eye exams are essential for early detection
- AREDS 2 supplements can reduce progression risk by ~25% for intermediate AMD
- Blood-based risk assessment is an emerging tool for earlier AMD detection
Trusted Resources
Learn more from these reputable organizations:
- National Eye Institute (NEI) Comprehensive AMD information from the National Institutes of Health
- American Academy of Ophthalmology (AAO) Expert eye health resources and AMD guidelines
- American Macular Degeneration Foundation (AMDF) Patient education, support, and research updates
- BrightFocus Foundation Funding research and providing public education on macular degeneration