• Low sugar/ low carbohydrate (no bread, no cereal, no pasta, no rice, no added sugars)
  • Limit iron-rich red meat and poor quality vegetable and corn oils, most fast food
  • Consume cold-water oily fish, sulfur-rich foods (eggs, garlic, onions, asparagus)
  • Get a full-night’s sleep (this is when the retina heals) – see melatonin below
  • Obtain vitamin D from direct midday sunlight exposure (winter months this may be next to impossible especially in northern latitudes)
  • Wear blue-blocking sunglasses or sun goggles that fit over Rx glasses, especially after age 40, to inhibit development of aging pigment (lipofuscin) and toxic yellow fat deposits (called drusen) at the back of the eyes.
  • Avoid tobacco, excessive alcohol but do drink green tea
  • Maintain cardiovascular status with walking, being physically active
  • Address hormonal imbalance issues (i.e. thyroid, bio-identical hormones)
  • Address poor digestion and GI issues.  More than half of Americans have Helicobacter pylori in their digestive tract, a parasite that shuts off secretion of stomach acid and impairs nutrient absorption.  More than 70% of Americans have overgrowth of Candida albicans, a yeast/fungus that produces sugar craving.

Use dietary supplements

  • Lutein/zeaxanthin (natural sources such as from spinach and orange peppers  require regular consumption): 10 mg
  •  DHA-rich fish oil: 1200 mg effective DHA + EPA
  •  B vitamin complex; may need to take separate vitamin B12 as methylcobalamin 1000-5000 micrograms (mcg)
  • Vitamin C: 500 mg 2-3 times a day (especially for smokers)
  • Vitamin D3: 4000 IU (international units) – can calculate exact amount with a 25 OH D liver reserve status test
  •  Melatonin / B6 combo at bedtime: 1-3 mg, preferably in time-release capsule or tablet
  •  Resveratrol 50-100 mg (no more)
  • Zinc: low dose 15-30 mg (zinc methionine, citrate or gluconate are preferred types of zinc)