How Oxidative Stress Speeds Up AMD

Hannah Nunn
Jun 25
3 min read

And why your eyes need protection from the inside out

If you’ve ever wondered why your eye health seems to decline more quickly than expected—or why some people with AMD lose vision faster than others—one major clue lies in something called oxidative stress.

It’s a process that’s happening inside all of us, all the time. But when it gets out of balance, it can have a direct and damaging effect on your retina.

Let’s unpack what it means—and how to protect your eyes from it.

What Is Oxidative Stress?

Oxidative stress is what happens when there’s an imbalance between free radicals and antioxidants in the body.

Free radicals are unstable molecules that are produced as a normal part of life—from normal cell activity, energy production and even sunlight exposure. But when these free radicals build up, and there aren’t enough antioxidants to neutralise them, they begin to damage cells—including the delicate cells in your retina.

That ongoing damage is what we call oxidative stress.

How Does This Affect AMD?

Your retina is one of the most metabolically active tissues in the body. It uses a huge amount of oxygen and energy to process light, send signals to the brain, and keep your vision sharp.

But that high activity also makes it more vulnerable to damage.

In AMD, oxidative stress contributes to:

Damage to retinal pigment epithelial (RPE) cells, which help clear waste and nourish your retina
Breakdown of photoreceptors, the cells that allow you to see light and colour
Accumulation of waste products like drusen, which block healthy function
Increased VEGF activity, leading to abnormal blood vessel growth in wet AMD

Over time, this ongoing stress can accelerate vision loss.

What Causes Oxidative Stress to Rise?

There are many everyday factors that increase oxidative stress in the body, including:

Diets high in ultra-processed foods, sugars, and seed oils
Smoking or exposure to pollution
Alcohol
Chronic blood sugar spikes
Nutrient deficiencies
Stress, poor sleep, and lack of movement

It’s not just one thing—it’s often a build-up of small, daily habits that create the perfect storm inside your body.

How Can You Lower Oxidative Stress?

The good news is: you can influence this. And even small changes can start shifting the balance in your favour.

Here are some focused steps I guide clients through:

Add more antioxidants through real food: Think berries, leafy greens, colourful veg, herbs, spices, and healthy fats. These actively help mop up free radicals.
Ditch the processed oils and sugars: Seed oils and refined carbs don’t just lack nutrients—they actively promote oxidative stress. Swap them out for extra virgin olive oil, butter, oily fish, and real, whole foods.
Support your mitochondria: Mitochondria are your cells’ energy factories—and your retina has some of the highest energy demands in the body. Damaged mitochondria contribute to cell ageing and reduced repair. You can support them by:
- Balancing blood sugar – steady energy helps mitochondria function more efficiently
- Exercising regularly – movement stimulates mitochondrial renewal and protects against degeneration
- Fasting or extending your overnight gap between meals – mild stressors like fasting can trigger mitochondrial repair and growth
- Eating enough of the nutrients which are essential for mitochondrial energy production
Limit alcohol: Alcohol is a major contributor to oxidative stress. Even small amounts can interfere with antioxidant activity and add to the overall load on your eyes.
Consider nutritional testing: Functional tests can reveal if you’re low in key antioxidants or showing signs of excess oxidative stress—giving you a personalised starting point.

A Final Thought

Oxidative stress might sound complicated, but here’s the simple truth: your body is constantly trying to protect your eyes—you just have to give it the tools.