Sticking to your medication plan, managing your blood sugar, and taking care of your mental health can all be important components of self-care for diabetic retinopathy.

Self‑care can’t cure diabetic retinopathy, but certain habits may help slow its progression, complement medical therapies, and improve quality of life.

Research shows that, when combined with regular ophthalmic care, medications, and timely treatment, self-care can make a meaningful difference in your quality of life.

Facing a diagnosis or risk of retinopathy can stir fear, frustration, sadness, or guilt.

Remind yourself that diabetes and its complications are not moral failures — they’re medical conditions with many contributing factors.

Taking care of your mental health is an essential component of self-care. This can include:

  • Connecting with a counselor, diabetes support group, or peer community to share fears and coping strategies.
  • Celebrating small wins, like keeping one more clinic visit, sticking to one extra healthy meal, or making time to rest your eyes.
  • Giving yourself permission to rest, ask for help, and adjust expectations when things feel heavy.

Emotional resilience supports better adherence to healthy habits and care over time.

Through My Eyes

Mike talks about his experiences with type 1 diabetes, retinopathy, and macular edema.

Read about his journey, treatment plan, and reflections here.

Chronically high blood sugar (hyperglycemia) damages the tiny blood vessels in the retina. When blood glucose remains in target ranges, it reduces the stress on retinal capillaries and slows microvascular injury.

Many trials show that blood sugar management lowers the risk of onset and progression of retinopathy.

The American Diabetes Association (ADA)’s Standards of Care recommend implementing strategies to help people with diabetes reach glycemic goals to reduce the risk or slow progression of retinopathy.

Here are some tips:

  • Work with your care team to identify your individualized A1C or glucose targets.
  • Use continuous glucose monitoring (CGM) or frequent fingerstick checks (as recommended).
  • Adjust insulin or other medications under medical supervision in response to patterns you observe.
  • Use carb counting or consistent meal planning to reduce large glucose swings.
  • Keep a log (paper, app, or digital) of readings, meals, medications, and any vision symptoms.

When making changes that could affect your glucose levels, go gradually — rapid glucose lowering can sometimes temporarily worsen retinopathy (a phenomenon seen in some intensive therapy studies).

High blood pressure (hypertension) exerts mechanical stress on retinal vessels and accelerates microvascular damage. Uncontrolled blood pressure is associated with a greater risk of any retinopathy and more severe forms.

Elevated lipids (especially LDL cholesterol or dyslipidemia) may also worsen retinopathy progression.

Try the following:

  • Check your blood pressure regularly (at home or at the pharmacy) and compare it to the target ranges recommended by your provider.
  • If you’re on antihypertensive or cholesterol medications, take them precisely as prescribed.
  • Adopt a diet low in sodium and saturated fats.

If your blood pressure or cholesterol levels aren’t meeting goals, consult with a healthcare professional. They may advise on alternative drug choices or dose adjustments.

Many people with early retinopathy have no symptoms. The dilated fundus exam (or validated retinal imaging) is the gold standard for screening.

According to the American Academy of Ophthalmology:

  • People with type 1 diabetes should begin screening ~5 years after diagnosis, then annually.
  • People with type 2 diabetes should begin screening at diagnosis, then at least yearly thereafter.

Regular exams allow early detection of changes, which may be treatable before vision is threatened.

You might find it helpful to:

  • Mark your calendar or set reminders for frequent eye checks.
  • Before your visit, note any new symptoms (e.g., floaters, blurring, shadows, difficulty reading, or changes in light adaptation).
  • Bring your diabetes and hypertension/lipid logs, medication list, and recent lab results.

If your eye exam indicates worsening retinopathy, follow through quickly with recommended treatments in concert with your ophthalmic team.

Medications for glucose, blood pressure, cholesterol, and sometimes retina-specific injections or laser therapy all work best when used consistently. Missing doses or inconsistent follow-up undermine their protective potential.

These tips might be helpful:

  • Use pill organizers, alarms, or smartphone reminders.
  • Pair medication times with daily routines (meals, brushing teeth) so they become habitual.
  • Keep a master list of all medications (names, doses, times) and share with each healthcare professional.
  • Before making changes or stopping any drug, discuss with your prescriber — some effects (especially on eyes) may lag behind.

It’s a good idea to communicate with your care team when you have side effects. A healthcare practitioner may be able to adjust or substitute your medications.

Foods that support blood sugar management, cardiac health, and microvascular integrity also benefit eye health. Try to focus on whole foods and a nutrient-dense diet.

Try these tips and strategies for diabetic diets:

  • Prioritize nonstarchy vegetables, lean proteins, whole grains, legumes, and healthy fats (e.g., olive oil, nuts, fish).
  • Limit refined carbohydrates and simple sugars, which cause glucose spikes.
  • Watch sodium intake (for blood pressure) and saturated/trans fats (for cholesterol).
  • Prioritize foods rich in antioxidants (such as leafy greens, berries, and fish high in omega-3s).
  • If possible, work with a registered dietitian who understands both diabetes and eye health.

If you have or suspect a nutritional deficiency, speak with a healthcare professional before taking supplements. A blood test can detect which nutrients, if any, you should supplement with.

Exercise improves insulin sensitivity, lowers blood pressure, helps with cholesterol, and supports vascular health overall. This indirectly reduces stress on the retina.

Try these tips:

  • Unless otherwise directed, aim for at least 150 minutes per week of moderate aerobic activity (e.g., brisk walking, cycling, swimming).
  • Incorporate at least two strength training sessions weekly to support metabolic control.
  • If you sit for long periods of time, try to stand, stretch, or walk every 30 to 60 minutes.
  • Try activities that gently stimulate circulation without undue strain (e.g., walking, yoga, water aerobics).
  • Check blood sugar before and after exercise (especially if on insulin) to avoid hypoglycemia.

If you’re not very physically active, try to increase your exercise levels gradually until you reach your goal. Focus on finding movement that helps you feel good — this will help you stay motivated.

Remember, any exercise is better than nothing at all.

Ultraviolet (UV) radiation can damage ocular tissues and may exacerbate retinal stress in people who are already vulnerable to eye complications.

Try the following:

Well-placed lights and curtains can go a long way in improving eye comfort in your everyday life.

Smoking is a known risk factor in retinopathy, especially in type 1 diabetes. It constricts blood vessels, increases oxidative stress, and raises blood pressure — all harmful to retinal microvessels.

Likewise, excessive alcohol can destabilize glucose control and damage vascular health.

Taking steps to cut back or even eliminate your use can have a tangible benefit on your overall health and wellness.

Your self-care works best when integrated into a collaborative relationship with your care team. Here are some tips for communicating with healthcare professionals:

  • Bring a list of questions, symptoms, logs (glucose, BP, lipids), and concerns to your appointments.
  • Ask open-ended questions (e.g., “What changes should I watch for in my vision?”) rather than yes/no.
  • Request explanations in plain language if something isn’t clear.
  • Ask for goal ranges (e.g., A1C, BP, lipids, retinal findings) so you have benchmarks.
  • Ask for educational materials (print, video, trusted websites).
  • If you need a referral (e.g., retina specialist, diabetes educator, dietitian, counselor), ask explicitly.
  • If costs or medication side effects are burdensome, raise these openly to work toward alternatives.

Diabetic retinopathy is a serious complication, but self-care — when combined with medical treatment — can help slow damage, preserve vision, and improve your quality of life.

Be patient, compassionate with yourself, and persistent in building habits. Your eyes are a long‑game project, and you don’t have to do it alone.