Category: Eye Health

Mediterranean Diet

Karen Griffith

A Mediterranean diet is representative of the countries bordering the Mediterranean Sea. The menu includes daily consumption of vegetables, fruits, whole grains, healthy fat, fish, poultry, beans and eggs. Dairy and red meat are limited.

A new study shows that to gain the benefits of a Mediterranean diet all components should be included to achieve a nutrient rich diet. It is also important to limit or eliminate processed foods and “white” foods such as rice, bread and sugar.

So how can you consume a daily menu with all components of the Mediterranean diet? Challenge yourself to find ways to add more vegetables to each meal? A handful of fresh spinach tossed into pasta or soup turns into about a tablespoon of nutrient rich greens. Adding nuts, fruits and vegetables into snacks and meals can push out unhealthy processed food. Plus, certain nuts and seed nourish the retina with vitamin E, a powerful antioxidant. Make small changes initially so your palate can adjust and reduce cravings.

Pay attention to what you are eating. I know “mindful” is an over used word lately, but it applies to eating and changing habits. Be mindful of what you are putting into your mouth, savor each bite. If it’s not enjoyable find something that is tasty and relish each bite. I’m not talking about more chips or cookies, but maybe a fresh peach or handful of blueberries mixed in with your yogurt or oatmeal. And if it is “junk food,” definitely appreciate it and think about taking 1 or 2 bites instead of finishing the whole package.

We can’t control all factors that effect our health, but we can control what we eat. Start with small changes. Add vegetables, fruits, whole grains, nuts, fish and poultry. Limit dairy and red meat. Aim to eliminate processed foods and sugar. Eat smaller portions. Give it a try, the only thing you may lose is a couple of pounds.

Preventing Macula Degeneration

Karen Griffith

Age-Related Macula Degeneration (ARMD) is a progressive disease that damages the area of the eye that is responsible for color, clarity and visual details, the macula. If the integrity of the macula is compromised by blood, fluid, or tissue changes the result is blurry and distorted vision. Vision loss can occur suddenly or slowly.

Causes of Macula Degeneration

There are causes of ARMD that are beyond our control and there are causes that we can control.

The Uncontrollable Factors: Age, Family History, Skin and Eye Pigment

The Controllable Factors: Smoking, Diet, Ultraviolet Exposure, Exercise

Of the factors within our control, I’m going to address what we eat.eyes and nutrition

In 2006, the researchers at the National Eye Institute began a study to see if they could improve on the 2001 Age Related Eye Disease Study (AREDS). A list of FAQ is available here . The results of the studies show that taking a supplement with high levels of specific antioxidants and zinc can reduce the risk of progression in people with moderate to advanced macula degeneration. The level of vitamins and minerals in the AREDS2 formula is difficult to achieve from diet and standard multivitamins alone so a dietary supplement is available.

After your eye examination, I may recommend taking a AREDS2 supplement. This supplement is easily found with the other vitamins and supplements in the pharmacy and super market.

I also recommend trying to eat more foods that contain the nutrients in the AREDS2 formula: Vitamin C (500mg), Vitamin E (400IU), Zinc (80 mg), Copper (2mg), Lutein (10mg) and Zeaxanthin (2mg).

  Lutein and Zeaxanthin can be obtained in green leafy vegetables and other foods such as eggs.

Most of us are familiar with Vitamin C, it is in fruits and vegetables, including oranges, grapefruit, strawberries, green peppers and tomatoes.

Vitamin E is fat soluble and found in nuts, sweet potatoes and fortified cereals.

Essential Fatty Acids (EFA) are in fatty fish like tuna, salmon, whole grain foods, chicken and eggs.

Zinc is obtained in extra lean red meat, poultry, liver, shellfish, dairy, whole grains and legumes.

This might sound a bit like the Mediterranean diet. There is ongoing research to see if a heart-healthy diet of plant-based foods, oils, fish, lean meats and whole grains can reduce the development of ARMD. Stay tuned.

New Dry Eye Treatment

Karen Griffith

There are many causes of Dry Eye symptoms. The causes surround us daily and can be difficult to avoid such as prolonged screen time, windy, dusty and smoky environments, allergies and medications such as antihistamines, decongestants, antidepressants, birth control pills  and hormone replacement therapy.

General health disorders like diabetes and thyroid disease contribute to ocular surface issues as do autoimmune disorders (Sjorgren’s syndrome, lupus, and rheumatoid arthritis).

At Westside Optometry we consider dry eye a symptom of ocular surface disease. Dry, red, burning eyes are often not just from a lack of tears, but dysfunction of tissues and structures of the eyes and eyelids.

Westside Optometry recently added a new treatment option to our Dry Eye Clinic. Our new thermal device produces constant, targeted and sustained heat to the eyelids. The thermal device melts the waxy substance trapped inside the meibomian glands.

 Once sufficient heat has been applied (about 10 minutes) the doctor will apply compression to the lids to express the clogged meibomian glands. The application of controlled and localized heat is beneficial for dry eyes, blepharitis and styes.

In most cases, the doctor will follow the thermal treatment and expression with a BlephEx session to clean the lids and lashes thoroughly of all debris and demodex.

If you are interested in a dry eye exam and treatment,call the office to schedule and appointment. 707-762-8643.

Prediabetes Testing

Karen Griffith

Westside Optometry is partnering with Vision Service Plan (VSP) in a Pilot Program to test patients for prediabetes. For the next 60 days, if you have VSP coverage for your vision care, you will be given a 7 question risk test to complete. The questions are quite simple: age, gender, family history… Depending on your score another test will be offered to measure your A1C. Glycated hemoglobin or A1C is a relatively quick and simple blood test that provides a picture of your average blood sugar level over the past 3 months. The higher the level, the greater the risk of developing diabetes complications.

The A1C test can identify prediabetes, which raises your risk for diabetes. It can be used to diagnose diabetes. And it’s used to monitor how well your diabetes treatment is working over time. It’s also a critical step in forming your game plan to manage diabetes with your diabetes care team.

A1C test results are reported as a percentage. The higher the percentage, the higher your blood sugar levels over the past three months. The A1C test can also be used for diagnosis, based on the following guidelines:

A1C scale

  • If your A1C level is between 5.7 and less than 6.5%, your levels have been in the prediabetes range.
  • If you have an A1C level of 6.5% or higher, your levels were in the diabetes range.

    PREDIABETES

    What it means and what you can do 

    There are no clear symptoms of prediabetes so you may have it and not know it. But before people develop type 2 diabetes, they almost always have prediabetes—blood sugar levels that are higher than normal but not yet high enough to be diagnosed as diabetes. If you discover that you do have prediabetes, remember that it doesn’t mean you’ll develop type 2 diabetes, particularly if you follow a treatment plan and a diet and exercise routine. Even small changes can have a huge impact on managing this disease or preventing it all together.

    For some people with prediabetes, early treatment can actually return blood sugar levels to a normal range. Get educated, learn all you can, ask plenty of questions and listen to the answers you get. Start exercising, Start eating healthy and your life can be yours again.

definitions and guidelines from American Diabetes Association

American Heart Month

Karen Griffith

“Why are you taking my blood pressure?”

February is American Heart Month,  don’t be surprised if someone takes you blood pressure when you come into Westside Optometry for your next eye examination. (Not just in February but all year long, your health matters every day of the year.)
There are often no symptoms of high blood pressure, so many people are unaware that they are at increased risk of cardiovascular disease. Measuring blood pressure is usually the first step to uncovering an individual’s risk for heart attack, stroke and damage to many important organs like the heart, brain, kidneys and EYES.

The good news is that, in most cases, you can manage your blood pressure to reduce your risk for serious health problems.

Many people with high blood pressure can lower their blood pressure into a healthy range by making lifestyle changes:

  • Getting at least 150 minutes of physical activity each week (about 30 minutes a day, 5 days a week)
  • Not smoking
  • Eating a healthy diet, including limiting sodium (salt) and alcohol
  • Keeping a healthy weight
  • Managing stress

To learn more about how high blood pressure effects the eyes – Click Here.

Start the New Year by Eating for your Eyes

Karen Griffith

 

For generations, children are told to eat their carrots to see better. Don’t stop eating carrots but grab some leafy green vegetables as well. Spinach is actually the best food to improve eye health because it is packed with lutein and zeaxanthin. Diets rich in these two types of carotenoids can help block the amount of blue light from reaching the underlying structures in the retina, which reduces the risk or slows the progression of macular degeneration.

For more comprehensive information check out EYEFOODS an easy to read book about all foods that can benefit our eye health.

Do I have Cataracts?

Karen Griffith

Cataracts are typically caused by age. Sometimes, ultraviolet exposure, smoking and medications can speed their development. If you live long enough, cataracts will develop.

Cataracts are located inside your eye. The lens becomes yellow and cloudy. Symptoms tend to occur gradually with night time glare, blur and color changes.

Cataracts can also cause changes in your glasses prescription. Usually the eyes become more nearsighted. If vision can be improved with glasses a new prescription is written. At some point even new glasses can’t correct the vision and surgery is the best alternative. Cataract surgery is the most successful and commonly performed surgical procedure in the United States.

New technologies have improved implant options. The intra-ocular lens (IOL) replaces the cloudy crystalline lens (cataract) that is causing vision impairment in your eye. “Premium” IOLs include options to correct astigmatism and presbyopia. this can reduce the need for glasses after cataract surgery.

Nearly 20% of Americans over 40 years old have cataracts in one or both eyes. Schedule an eye examination so an accurate diagnosis can be made.

Sjogren’s Syndrome

Karen Griffith

 Sjogren’s is an autoimmune disease that affects the entire body. Along with symptoms of extensive dryness, including dry eyes and corneal infections, other serious complications include profound fatigue, chronic pain, major organ involvement, neuropathies and lymphomas.

Most people with Sjogren’s syndrome are women. It can occur at any age and in any race, but most often shows up after age 40.

The immune system is supposed to fight disease by killing off harmful viruses and bacteria. But with autoimmune diseases, the immune system attacks parts of the body by mistake. In Sjogren’s, the immune system attacks the glands that make tears and saliva. The damage keeps these glands from working properly and causes dry eyes and dry mouth.

Sjogren’s Syndrome is diagnosed with medical history, physical exam, specific eye and mouth tests and blood tests.

Treatment differs by what parts of the body are affected.

Treatment for the eyes includes artificial tears and ointments to protect the surface of the eye. Prescription eye drops such as Restasis and Xiidra suppress ocular inflammation . Punctal occlusion, temporary or permanent, prevent tears from draining from the eye.

Avoiding medications which cause dryness is helpful, this includes cold and allergy medicines, diuretics, some blood pressure pills, some antipsychotic drugs and antidepressants.

It’s natural to worry when you learn you’ve got a chronic condition that requires regular care. Most people with Sjogren’s stay healthy and don’t have serious problems.

For more information, Sjogrens.org

 

It’s Spring!

Karen Griffith

[heading centered=”yes” margin_bottom=”no”]Stop Itching Your Eyes[/heading]
Plant pollen, house dust and animal dander can trigger ocular allergies. This causes tearing, itching and eye swelling. Cold compresses and sterile saline eye rinses are soothing. For more severe and persistent symptoms, a prescription eye drop can provide the relief you need. These drops can both relieve the itch and discomfort and prevent them from continuing.
[heading centered=”yes” margin_bottom=”no”]Don’t Let Gardening Bug your Eyes[/heading]
Don’t forget to protect your eyes when gardening. Put on those safety goggles before mowing the the lawn, trimming the bushes or using garden chemicals. Scratches and objects in the eye caused by flying debris are very painful, but can be prevented. Chemical burns and other eye irritations caused by fertilizers and weed killers can be avoided too.
[heading centered=”yes” margin_bottom=”no”]Play Ball![/heading]
Protective sports goggles are a good investment for any child who plays sports. The glasses your child wears for school are not designed to be protective in the event of a sports trauma. The lens in your child’s fashion frame could easily pop out and puncture or cut the eye. A frame mangled from impact could also injure young eyes. Ask about sports goggles.

 

Make-up Safety circa 1984

Karen Griffith

I was cleaning out some files and found a consumer safety booklet titled EYE PRODUCTS. The copyright belongs to Merle Norman Cosmetics and it was dated 6-84.
The brochure contents promote Merle Norman cosmetics but very subtly. The emphasis is on safe use of eye products and cosmetics. I’d like to share the Twelve Tips for Safety as they are still relevant and timely.

TWELVE TIPS FOR SAFETY

  1. If any eye product causes irritation, stop using it immediately. You should contact your eye doctor.
  2. Do not allow cosmetics to become covered with dust or contaminated with dirt or soil. Wipe off the container with a damp cloth if visible dust or dirt is present, and do not use the container until it is dry.
  3. Do not use old containers of eye cosmetics. If you haven’t used a product for several months, it is safer to discard it and purchase a new one.
  4. Do not spit or introduce any foreign substance (even water) into any cosmetic. The bacteria in your mouth or in tap water may grow in the cosmetic and subsequent application to the eye may cause infection.
  5. Do not share your cosmetics. Another person’s bacteria in your cosmetic could be hazardous to you.
  6. Do not store cosmetics at high temperatures. Cosmetics held for long periods in hot cars, for example, are more susceptible to deterioration.
  7. Avoid using eye cosmetics if you have an infection of the eye or skin around the eye, or if the skin is inflamed.
  8. Recognize that your hands contain millions of bacteria which, if placed in your eye, could cause infections. Wash your hands carefully before applying cosmetics to your eyes.
  9. Make sure that any instrument you place in the area of your eye is clean, and extremely careful not to scratch the eyeball or any other area.
  10. When applying or removing eye cosmetics, be extremely careful not to scratch the eyeball or any other sensitive area.
  11. Use the side of the brush or applicator in a motion parallel to the lash line. Never point applicators directly into the eye area.
  12. Take particular care in using eye cosmetics if you have a history of allergies to cosmetic products. If in doubt, consult your eye doctor before using any such cosmetic products.

The take home message is don’t use old products, don’t share make-up, wash your hands before touching the area around your eye and don’t hesitate to call for help.