Tag: nutrition and eyes

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.

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.

Book Review: EYEFOODS

Karen Griffith

EyefoodsA book review is new to the eyeblog, but I’m not sure why I haven’t written one sooner. As many of you know, I am an avid reader. I have been trying to expand my reading scope beyond fiction. I’ve been picking up the occasional business book, or human interest best seller. The inaugural book I want to share is Eyefoods, a Food Plan for Healthy Eyes by Drs. Capogna and Pelletier. They are Canadian optometrists who obviously have a special interest in nutrition.

I am often asked and many times offer information about how what we eat, smoke and drink effects our eyes.  EyeFoods OpenedMost of my information comes from studies, lectures and my knowledge about vitamins, minerals and other ingested substances. Eyefoods is written for the layperson, it is logically laid out, with beautiful photographs. The reader can find information by eye disease : age-related macular degeneration, cataracts or dry eye, by type of nutrient: Vitamin C, Zinc, or Anti-Oxidant, and by food sources of healthy eyefood. For example, I recommend 10mg of Lutein a day for patients at risk for macular degeneration. The section about “leafy green vegetables” says that one medium leaf of raw kale is enough to achieve your daily goal of lutein and zeaxanthin. So that’s why kale is so popular lately.  The authors also include recipes and simple tips to incorporate healthy choices into your routine.

Healthy lifestyle and food choices not only benefit the eyes, but our over-all health. In fact the book concludes with an Eyefood Lifestyle Plan:

  • Wear good quality sunglasses
  • Take control of your health
  • Get moving
  • Quit smoking
  • Take an eye vitamin
  • Maintain a healthy weight

If you are looking for a food and health resource, check out this book. I know my copy has found its way to everyone’s desk in the office and each one of the Westside staff has gleaned a valuble nugget. From fiber content in cabbage to dry eye prevention, it’s all here.

Eyefood, A Food Plan for Healthy Eyes. Laurie Capogna, OD and Barbara Pelletier, OD