Can we prevent diabetic retinopathy?
While there are treatments currently available to ease the symptoms of diabetic retinopathy, similar to diabetes, there is NO cure for this disease.
However, there are definitely ways that diabetic retinopathy can be prevented! Scroll through this page for some of the most important things someone who is at risk can do to prevent getting diagnosed.
Maintaining a healthy diet
One way to prevent diabetic retinopathy is through maintaining a healthy diet. By sticking to healthy foods that won't cause drastic changes to your blood sugar levels, you'll be able to prevent not only the onset of diabetic retinopathy, but other diabetes complications.
But HOW can we maintain a healthy diet?
TIP #1: Eat healthy and nutritious foods
Eating healthy and nutritious foods will help manage your diabetes, and decrease the risk of other diseases. Some examples of foods to eat include:​
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Fiber-rich foods
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Having a high-fiver diet helps lower cholesterol levels and control blood sugar levels. If you're looking to lose weight, foods that are high in fiber also tend to be more filling compared to foods that are lower in fiber, which can help you eat less and stay full longer.​​​
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Great foods to have in your diet include the following:
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Fresh fruits​
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Fresh vegetables
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Whole-grain products
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Peas, beans, and other legumes
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Nuts and Seeds
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Heart-healthy fish
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Eating heart-healthy fish can help prevent further complications involving heart disease. ​
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Try to eat these foods at least twice a week!​
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Salmon​
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Mackerel
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Tuna
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Sardines
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Try to avoid fried fish though!
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'Good' fats
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When eaten in moderation, good fats can help lower your cholesterol levels! ​
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You can eat these foods in moderation (remember that all fats are high in calories, especially if you're in a calorie-restricted diet!)
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Avocados​
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Nuts
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Canola, olive, and peanut oils
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TIP #2: Avoid processed foods
Processed foods usually contain high levels of salt, sugar, and fat to make them taste of appealing and extend their shelf life. They are also usually lacking in important nutrients and vitamins that help boost your body's immune system, and contribute to a healthier lifestyle.
As much as possible, try to avoid the following foods:​
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Chips
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Pastries
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Candy
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Soda
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Energy Drinks
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Fruit Drinks
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Fast Food (even if they have a 'healthier options' menu, it's always better to make your own food!)
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TIP #3: Enjoy treats in moderation
It's always easier said than done to say that we'll stop eating junk and 'bad' foods for the rest of our lives. However, suddenly quitting can cause intense cravings, and most people might find themselves going back to their old habits of always incorporating unhealthy foods in their diet.
It's alright to enjoy treats in moderation, and to eat sweets or have fast food in moderation, but moderation is key! You can treat yourself every once in a while, but having it every day can raise your blood sugar levels to an unhealthy level.
TIP #4: Cook and prepare your own meals
The best way to start to ensure that you're eating the healthy foods and avoiding the not-as-healthy foods listed above is to cook and prepare your own meals!
If you aren't sure where to start, or don't feel confident in being able to prepare meals that incorporate foods with important vitamins and nutrients, we've linked some videos and articles below that contain great examples.
If you're worried cooking for yourself is expensive, check out:
Budget Bytes - Budget Bytes is a great website that contains a lot of recipes that you can make when on a budget! Each recipe shows the estimated cost of all ingredients, and most use fresh, healthy ingredients.
If you're looking for recipes that are diabetes-friendly, check out:
Diabetes-Friendly Recipes from Food Network - this database contains recipes that are both delicious AND diabetes-friendly! Another cool feature is that each recipe contains a video of the preparation, a level of difficulty to create, and the ability to see reviews made by other people on whether each dish is a hit or miss.
Mayo Clinic's Diabetes Meal Plan Recipes - this database contains more diabetic-friendly recipes. Each recipe also includes nutritional information, which is very helpful if you're keeping track of calories / nutritional content.
staying active
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Once you feel comfortable moving around, you can expand to pursue different activities that will help you continue to stay active. They may include activities like:
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Running/Jogging
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Yoga
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Dancing
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Playing any sport
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Playing a game that involves moving around (think activities like tag!)
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Karate/Tae-Kwon-Do/Martial Arts
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You don't have to always be outside to be physically active; there are plenty of ways you can stay active indoors too! Below are some videos that are great introductory videos for folks who want to ease into becoming physically active.
Staying physically active is one of the best things anybody can do at any age and stage of life to improve their overall health.
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Staying active looks different for everybody - it doesn't necessarily mean being in the gym for 2 hours every day. Doing something like taking a brisk walk for 30-minutes each day is a great first step, if you're afraid of getting hurt, or aren't sure where to start.
Avoid unhealthy habits
Some unhealthy habits to avoid include:
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Drug Abuse
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The use of substances may lead to physical and mental problems that can complicate your diabetes medication regimen​
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Alcohol Abuse
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Drinking alcohol can raise blood sugar levels​
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Smoking
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Smoking can cause further inflammation to the retina​
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It's always difficult to suddenly quit something that we've been used to doing for a long period of time, even if we know it's a habit that isn't the best thing for us.
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However, by slowly cutting down on the habits mentioned in this section, the risks of getting diabetic retinopathy and other diabetes complications will go down, and will help contribute to an overall healthier and better lifestyle!
Managing your diabetes
If you adopt the lifestyle changes and habits mentioned above, you're well on your way to managing your diabetes!
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Remember to be consistent in checking your blood sugar levels, to ensure that they're staying at the appropriate levels.
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If you're taking medication to help manage your diabetes, make sure to stay consistent in taking it, and if you can, meet with a physician at least once a year to check in and ensure that you're doing the best you can to maintain your diabetes.
Get regular eye exams
Make sure to get a diabetic eye exam at least once a year to check for warning signs of diabetic retinopathy!
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Even if your vision feels okay and normal, it's possible that your eyes are beginning to show the signs of diabetic retinopathy. The symptoms that involve changes in your vision happen in later stages of the disease.
Check out this episode of our podcast, 'Eye' Talk, where we talk about what happens during a diabetic eye exam!