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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.

Sonomaroma

Karen Griffith

Now that the smoke has cleared we can appreciate the transitioning of the Sonomaroma from essence of dairy to scent of marijuana. Oh, the olfactory challenges we endure living in Sonoma County.

Marijuana has many effects on the eyes. The THC component causes the blood vessels to dilate which lowers the eye pressure, the blood pressure and visual processing. The vasodilation also increases the blood flow to the surface of the eye creating the glassy redness commonly associated with being “stoned.”

There are 2 main active chemicals in marijuana, THC and CBD. CBD is non-psychotic and THC is psychotic. The THC crosses the blood brain barrier and is a vasorelaxant. The activation of smooth muscle in the blood vessels contributes to many of the effects one experiences with marijuana, the light-headedness and the “high.” It also causes decrease in tear production and reduces the blink rate making the eyes feel dry.  This vasodilation  also effects the salivary glands causing a dry mouth. A marijuana strain with more CBD and less THC will reduce the redness, but also many of the effects one enjoys about marijuana.

Although marijuana lowers the intra-ocular pressure for the first couple of hours after ingesting, it is not an effective treatment for glaucoma. Marijuana doesn’t offer any protection against developing glaucoma either. Glaucoma is treated successfully with prescription eyedrops and/or surgical intervention, both treatments offer consistent control of the ocular pressure and minimal side effects.

Welcome Back

Karen Griffith

We have resumed routine eyecare, contact lens appointments and optical services. Medical care will continue for emergencies and we plan to begin seeing patients for dry eye treatments sometime in June.

Your visit to Westside Optometry will look a little different with precautions taken for your safety and ours. Masks that cover the mouth and nose are required for everyone coming into the office. We ask that if you feel unwell, have a cough or flu-like symptoms, that you reschedule your appointment. All in person interactions are by appointment, to minimize contact between patients. Your patience and loyalty is appreciated. We look forward to seeing you again.

Mask + Glasses = Foggy Lenses

Karen Griffith

Wearing a mask that covers your mouth and nose is required in public to protect other people in the vicinity. For many of us who wear glasses, we find ourselves in a fog.

Some techniques to minimize foggy lenses include a properly fitting mask. Your mask should fit snugly, especially across the bridge of your nose and below you eyes. Most masks contain a thin piece of metal that can be molded to fit the face. Double-sided tape can be used too. The exhaled air will escape out the bottom or the sides of the mask instead of upwards. Breathing downward will also push the warm/moist air away from your eyes and glasses.

Be cautious with products you apply to your glasses and lenses. At Westside Optometry we have always recommend the use of Dawn dish-washing solution and warm water. This will safely clean the frame and lenses. Residual soap film may reduce the fogginess of the lenses, too. Alcohol and sanitizing products may damage the lens coatings and the finish on the frame, especially with repeated use. You should be cleaning your glasses at least once a day, more if you have left your “shelter,” and increased your exposure to potential contamination.

We are back in the office doing eye exams and providing optical services. All visits are by appointment only so social distancing and proper hygiene can be maintained.

Contact Lenses during COVID-19 Pandemic

Karen Griffith

First of all, let me express how much all of us at Westside Optometry miss you, our patients. This has been a very trying time for all of us.

Secondly, it is safe to continue wearing your contact lenses, but very important you wear them as prescribed. That means properly washing your hands before inserting and removing the contact lenses. If you wear daily use contact lenses, throw them away after each use. If you wear reusable contact lenses, clean and disinfect them as prescribed, changing the solution everyday and replacing your contact lens case at least once every 3 months.

And lastly, if you get sick, or if your eyes are red, discontinue contact lens wear.

Reordering Contact Lenses

If your eye exam has been postponed and you are going to run out of contact lenses, call the office. We are making allowances for expired and soon to expire contact lens prescriptions.
We are taking orders for contact lenses by phone and having them shipped directly to you. We have an online option too.

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.

Tips for Selecting Children’s Glasses

Karen Griffith

There are many frame styles available to children, and it is much more acceptable to wear glasses than when I got my first pair decades ago. In fact it can be cool. Have you seen glasses for sale without a prescription?
Here are some tips when selecting glasses for kids.

  1. Frame – The frame should fit the face. The bridge is the part of the glasses that connects both the eye rims over the nose. Because most children do not have a fully developed or prominent nose, this area must be build-up or have nosepads to fit properly. The other frame feature that needs to fit is the temple. this is the part of the glasses that connects the front of the frame and fits over the ears.  Proper sizing of the bridge and temples keep the glasses properly positioned on the face.
  2. Lenses – Polycarbonate lenses are generally the best for children. Polycarbonate lenses are impact-resistant, lighter in weight and have ultraviolet protection. If the prescription is for hyperopia (far-sightedness), an aspheric lens design will flatten out the lens and reduce magnification.
  3. Metal Sensitivity – Some children are sensitive to nickel. Fortunately there are alternative other frame materials such as titanium, stainless steel and plastic.
  4. Spring Hinges – Spring hinges provide flexibility and durability. This allows the temples to flex outward, away from the frame without causing any damage to the face or glasses.
  5. Appearance – It is very important that the child likes the glasses. Children’s frames come in many colors and styles. Make sure your child is happy with how the frame feels and looks.
  6. Eyeglass Case – When the glasses aren’t on the face, they should be in the case. Make sure your child’s eyewear includes a hard case to protect the glasses when carried in a backpack or put into a desk.
  7. Care and Cleaning – Parents need to show children how to maintain and clean their eyewear. the frame and lenses should be cleaned with a non-abrasive cloth using mild soap and water. Do not use paper products such as tissue. Don’t hesitate to come by the office if the frames needed adjusting, repair or just a little more cleaning.