Vegetarian Diet Linked to Lower Cataract Risk

Hello all! I realize that it has been awhile since my last blog post. Does anyone else have a hard time keeping up with social media like I do? In any event, I wanted to share with you the results of a British study that I read about today published by Reuters Health. The study showed that eating less meat and more vegetables is tied to a lower risk of cataracts. Read on for details…

Results from this study showed a 30-40% lower cataract risk among vegetarians and vegans compared to the biggest meat eaters. These patients were watched over a 15 year period and the highest risk was seen among the heaviest meat-eaters—those who consumed 100grams (3.5 ounces) of meat daily. It is currently recommended to take in anywhere between 10-12 ounces of red meat weekly. So do the math: a person consuming roughly 3.5 ounces per day is taking in about 24 ounces per week--essentially doubling the weekly recommendation for a healthy diet (we are talking about eating a lot of red meat here)! Moderate meat eaters were only slightly less likely to develop cataracts. Fish eaters’ risk was 15% lower than that of the heavy meat eaters, vegetarians’ 30% and vegans’ 40% lower.

DON'T fret however if you enjoy a nice steak or a tasty burger like I do, the study does not prove that eating meat promotes cataracts. It does suggest that eating lots of vegetables might be protective. A vegetarian diet may also simply be a sign of other healthy behaviors that contribute to the lowered risk.

To review, a cataract is a cloudy or opaque area in the normally clear lens of the eye. Depending upon its size and location, it can interfere with normal vision. Most cataracts develop in people over age 55, but they occasionally occur in infants and young children. Usually cataracts develop in both eyes, but one may be worse that the other. I routinely tell my patients that cataracts are like wrinkles, everyone is going to develop them, it is just a matter of how fast they are going to progress and what kind they are going to be!

Remember, there are other factors that can elevate your risk of developing cataracts. Some of those include: smoking, diabetes and exposure to bright sunlight. So be pro-active: quit smoking if you do, (don’t start smoking if you are not a smoker), maintain a healthy weight through lifestyle choices like diet and exercise, and wear your sunglasses!

Questions? Just ask! Thanks for reading.

Keeping an Eye on You,

Betsy W. Fraser, O.D.

January is National Glaucoma Awareness Month

Hello all! I hope you had a great holiday season and are ready for a great year! I wanted my first blog back to focus on something could affect all of us someday....GLAUCOMA. Have you heard of it? If so, you may have a family member or loved one with it, maybe you heard your eye doctor mention it or maybe you have even been told you are at risk for developing it. If you have no idea what Glaucoma is pay close attention! You need to learn what it is and things you can do to keep your eyes as healthy as possible!

I tell my patients that Glaucoma is a progressive disease that affects the optic nerve in the eye (which connects your brain to your eye--for you anatomy buffs out there). Glaucoma can cause blindness if left untreated. Sounds scary right? Now here is what I always follow up with. With today's technology and treatment methods there really is no reason for anyone to lose vision from Glaucoma if it is caught early enough. There is the key....IF IT IS CAUGHT EARLY ENOUGH. What does this mean? An eyecare professional needs to evaluate your eyes (with a dilated eye exam) to determine if you are at risk for developing this potentially sight threatening disease. So even if you think you see great you still really should have the health of your eyes evaluated to rule out Glaucoma, or the risk of it.

Glaucoma affects more than three million Americans, but over half of them don’t even know that they have it, according to Prevent Blindness America.

Glaucoma begins by attacking peripheral vision, typically causing objects to appear less clearly. At first, it is possible to compensate by squinting or turning the head to focus better. But be careful. These changes may seem minor, but glaucoma can accelerate quickly; causing eyesight to rapidly and irreversibly deteriorate.

Like many diseases, some factors can increase the risk of developing glaucoma, such as age, race or genetics. Glaucoma usually affects one in 200 people by age 50, but as many as one in 10 people by age 80. The risk of developing glaucoma is much higher among African Americans: four to five times higher. In fact, glaucoma is the leading cause of blindness in African Americans. Not only do African Americans usually develop glaucoma 10 years earlier than Caucasians, they are also six to 15 times more likely to be blinded by the disease.

What is my advice now that you have read this? Take some time out of your busy schedule to go see your optometrist. Your eyesight is a precious gift--value that gift by doing everything you can to preserve it!

Questions? Just ask. Thanks for reading.

Keeping an Eye on You,

Betsy W. Fraser, O.D.

Obesity and the Eye

In honor of American Diabetes Month, I wanted to talk about obesity and how it relates to the eye. Obesity is the fastest growing epidemic in the United States, according to the US Assistant Surgeon General. The prevalence has increase 74% since 1991. Can you believe that?! You know that obesity affects systemic health, but have you ever thought about how obesity can affect eye health?

Before we get into eyes, let’s review a little. Obesity is defined as excess body fat relative to lean body mass. We most commonly measure this by calculating one’s BMI (body mass index). This can be done by dividing weight (kg) by height. For adults aged 20 years and older, a BMI of less than 18.5 is considered underweight, 18.5-24.9 is considered normal, 25-29.9 is considered overweight and a BMI. Obesity is a major contributor to chronic disease and disability. Diabetes is the most common co-morbidity associated with obesity. It has been reported that 97% of all cases of type 2 diabetes are due to excessive weight.

Now you must see where I am going with this, where there is diabetes, there can be diabetic eye disease! Obesity itself is a risk factor for the development of diabetic retinopathy (changes to the retinal health due to uncontrolled diabetes). High BMI and a high waist-to-hip ratio are significant risk factors for the development of diabetic retinopathy.

Not only does obesity increase the risk for diabetic eye disease but obesity also increases the risk of Age-Related Macular Degeneration due to changes that occur in the body. Some of the changes include increased oxidative stress, changes in the lipoprotein profile (cholesterol levels) and increased inflammation.

Obesity is also a risk factor for cataract development. In one study, patients whose BMI was 30kg had a 36% higher risk of any type of cataracts compared to those whose BMI was less than 23kg.

Obesity is a scary epidemic. We really should be doing anything and everything to increase the awareness of the complications that obesity can lead to. I hope today I have helped shed some light on how obesity can affect the eye!

Keeping and Eye on You,

Betsy W. Fraser, O.D.

information taken from: optometricnutrionsociety.org

The Visionary Diet

By now you know that I have a passion for educating my patients on the importance of eye health. I'd like to take that a step further. My goal is to educate you, my patient, on the impact total health and wellness can have on eye health. I like to call area of focus "Wellness Optometry." By keeping your body healthy through proper diet, exercise, and other lifestyle choices, you can protect your eyes against several kinds of sight-threatening diseases. I want to help you on that journey.

I want to share with you something called "The Visionary Diet." I found this while doing research on eye health and nutrition. The diet was written by Elizabeth Somer, a Registered Dietician and author of Age Proof your Body.

This diet is not meant to be inclusive of what it will take to get you to the "healthiest you" possible, but it will certainly help your eyes and body get on the right track!

The Visionary Diet:

1. Consume eight servings of colorful fresh fruits and vegetables per day.Include two servings of lutein-rich dark, green leafy vegetables and two servings of vitamin C-rich citrus fruits.

2. Take a moderate-dose multiple vitamin and mineral supplement on the days when you don’t eat perfectly. (At Family Vision Care, we recommend daily use of multivitamins if not contraindicated)

3. Limit or avoid saturated fat. Reduce the intake of meat and fatty dairy products; emphasize the eye-healthy fats in fish.

4. Wear protective sunglasses year-round. They filter out 99 to 100 percent of damaging UV rays.

5. Don’t forget regular visits to your doctor of optometry.The American Optometric Association recommends adults age 60 and under should have a comprehensive eye examination every two years, or as recommended by an eye doctor. Adults over age 60 should have an eye exam annually.

6. Smoking Cessation. Smoking can increase the risk of cataract formation, Age-Related Macular Degeneration, as well as elevates risk for several different systemic diseases that can affect eyesight. Did you know that Age-Related Macular Degeneration is the leading cause of blindness in people 55 and over in the Western world and that the incidence (new cases) is expected to triple by 2025? (I added this one in)

To me, all six points discussed above seem pretty reasonable especially if the reward is a chance to preserve our most precious gift...the gift of sight. What do you think?

Keeping an Eye on You,

Betsy W. Fraser, O.D.

Read more about today's topic: http://www.aoa.org/x12852.xml
Link to MyPyramid.gov: http://www.mypyramid.gov/

What is the buzz about Vitamin D?

I'm back! I know that it has been awhile since my last blog post--my apologies! This Summer has been crazy! I hope everyone has been doing well. I chose to talk about Vitamin D today not only because of its popularity in health research lately but also because I personally believe in the health benefits it provides. So here goes...

I recently read a newsletter entitled "Vitamin D and Mental Health." I want to share some of the highlights with you here:

Did you know that there are a number of recent studies that show that vitamin D may play an important role in the prevention and treatment of mental illnesses from depression to schizophrenia? In fact, in high doses, vitamin D had a positive effect on reducing the symptoms in patients with depression. In a paper presented on April 14th, 2010 at the American Academy of Neurology Meeting, it was reported that vitamin D deficiency appears to increase the risk of cognitive impairment, based on a large population based study of older women. Vitamin D acts as a neurosteroid hormone and research has shown that vitamin D has a unique function on the central nervous system, including the regulation of (bare with me here), neurotransmission, neuroimmunomodulation and neuroprotection (Whew)!

Vitamin D wears many hats; not only does it act on the central nervous system, but it also regulates the levels of calcium and phosphorous which are necessary for the strength and growth of bones. In addition, it does have an effect on different genes in our body that influence health and many diseases. Research continues to emerge linking vitamin D deficiency to different kinds of cancer (including breast and colon), cardiovascular disease, multiple sclerosis, diabetes and other inflammatory disorders. As far as the eye goes, vitamin D deficiency appears to be associated with both an increased risk of diabetic retinopathy and age-related macular degeneration, two of the leading causes of permanent vision loss in the US.

It is clear that vitamin D is important and the research emerging continues to support that notion. So now that you have heard some of the science you are probably thinking, "What do I really need to know about Vitamin D and how can I tell if I am deficient?"

Here ya go...

* Our bodies synthesize (or make) vitamin D when our skin is exposed to the sunlight--specifically UVB radiation. In fact about 90% of our blood concentrations of active vitamin D are derived from sun exposure. If you work inside and do not spend time in the sun, have darker pigmented skin, or perhaps live in an environment with less sun exposure, chances are your body is not producing enough vitamin D.

* Foods rich in vitamin D include cold water fish, soy beans, eggs and fortified milk

* Vitamin D3 is the most potent and active form of vitamin D. These supplements are readily available over the counter and are not very expensive.

* Many scientists now recommend a minimum of 1000-2000 IU of vitamin D3 per day for adults, with even higher dosages for people of color, those living in the Northern US, people who spend most daylight hours indoors, the elderly, and those proven deficiency by laboratory testing.

The suggested daily amount of vitamin D is still under debate. It is pretty safe to say that you are probably NOT getting enough vitamin D and you should talk to your doctor about having a simple test to check your vitamin D levels. This test is called the 25-hydroxyvitamin D test, also called a 25(OH)D. I encourage you to talk to your primary care physician about vitamin D and find out your levels!

There is a lot more that can be said about the daily value of vitamin D, but I didn't want to overwhelm you! If you have any questions please don't hesitate to ask!

Keeping and Eye on You,

Betsy W. Fraser, O.D.

Sources: Ocular Nutrition Society. Chous, Paul: "Vitamin D and Mental Health." August 2010 Newsletter

Can Working on the Computer Really Affect My Eyes?

Yes it can! Let's explore the how and why...

People who sit in front of a computer for long periods of time may experience a variety of uncomfortable symptoms. Headaches, neck strain, backaches and wrist pain are common, but, sadly, the most prevalent symptoms of prolonged computer use-eye strain, blurred vision and dry-eye are often overlooked.

So there you are at work, sitting in front of your trusty computer, looking straight ahead for hours right? Most often you will find yourself in a dry work or home and environment and research tells us that you will actually blink LESS while working on the computer. These factors can lead to vision problems. In addition, computer use actually requires specific vision skills, which add further demands to the visual system and contribute to eye and vision discomfort. Here are the skills we are talking about:

*Ocular motility--the ability of the eyes to move in various positions

*Accommodation--the ability of the eyes to focus clearly at various distances

*Vergence--The ability to move the eyes in (convergence) or out (divergence)

While you may not be able to decrease the time you spend on the computer (because it's work, right?), DON'T FRET, there are things you can do to make you visual system more comfortable and your eyes less dry! Thanks to the American Optometric Association, below are some variable factors that can play a part in computer vision syndrome, that you may be able to adjust:

• Screen resolution — Better resolution offers greater clarity and usually leads to improved comfort. Adjust the resolution to the highest resolution your monitor will support. If the increased screen resolution makes items too small, try increasing the font size (DPI) to compensate.
• Screen contrast — Adjust the contrast between the characters on the monitor and the background so the letters are easily read. Adjust the brightness of the monitor to an intensity that is comfortable to your eyes--not too bright and not too dim. Adjust both brightness and contrast for the best clarity.
• Screen glare and reflections — Minimize reflected glare on your monitor by using window treatments, dimmer switches on lights and glare reduction filters. Look for glare reduction filters that have received the American Optometric Association Seal of Acceptance. Proper adjustment should eliminate any reflected images from the monitor screen. To reduce glare, eliminate bright light sources from your peripheral vision and position your monitor perpendicular to windows or other bright light sources.
• Image refresh rates and flicker — A higher refresh rate for your monitor is best. The image on the screen should not flicker at all. (This is not a concern with LCDs.)
• Working distances and angles — It is important to work at a distance that is comfortable for you and where the image on the screen is clear. Having to move your head to an awkward angle to see the screen clearly suggests that your prescription may need adjustment.
• General eyeglass prescription may not be adequate — Computers are usually further and higher than a typical reading task. Glasses for most people wearing bifocals are not adjusted for this new distance or angle and therefore often are not adequate for using the computer.
• Repetitive and stressful tasks — Difficult tasks are challenging. Don't forget to take occasional breaks and let the eyes look far away while resting

Here are some more tips from the American Optometric Association on setting up your workstation for comfortable computer use:

Is Your Work Station Properly Arranged?

• Feet should be flat on the floor (or on a slightly angled foot rest) with knees bent close to or greater than 90 degrees.
• Chair seat should support the legs without excessive pressure on the back of the thighs.
• The back should be snug against the seat to fit your spinal contour. Thigh-to-trunk angle should be 90 degrees or greater.
• Wrists and hands should extend nearly straight from the elbow to the home row of the keyboard.
• A commonly preferred work surface height for keyboard use is about 26" as opposed to the conventional 29" of most tables or desks.
• Place the monitor 20"-26" from your eyes, depending on the size of the monitor and individual vision conditions.
• The monitor and keyboard should be straight ahead.
• The top of the monitor should be slightly below horizontal eye level. Tilt the top of the monitor away from you at a 10 degree to 20 degree angle. The center of the monitor should be 10 degrees to 20 degrees below your eyes. This is 4?-9? below your eyes at a distance of 24"
• Keep the monitor free of fingerprints and dust. Both can reduce clarity.
• Place document holders close to the screen within the same viewing distance. Keep the keyboard and monitor in line.
• Adjust the keyboard tilt angle so that wrists are straight.

Hopefully the above has been helpful! The best place to start if you feel like you are suffering from computer vision syndrome is to see your optometrist for a comprehensive eye exam. He/She will determine if you will benefit from computer glasses and will come up with a plan to make your eyes more comfortable!

I want to leave you with a few tips that you can start doing NOW to help your eyes feel better as you work away on the computer:

- take breaks--every 10-20 minutes look up from your computer

- stay hydrated--keep water at your desk

- keep your eyes lubricated--use artificial tears every few hours to keep those eyes feeling refreshed

Questions? Don't hesitate to ask. Thanks for reading!

Keeping an Eye on You,

Betsy W. Fraser, O.D.

Nearly Half Of Americans Have High Blood Pressure, High Cholesterol, Or Diabetes.

Can you believe that?! I just read that statistic in an article this morning. The truth can sometimes be scary and this is definitely one of those times! The Los Angeles Times reports that "1 in 8 Americans has at least two of the conditions and 1 in 33 has all three."

The article on WebMD summarized a new study published by the CDC. Here are some highlights from the study: "It is well know that high blood pressure, high cholesterol, and diabetes all increase the risk for cardiovascular disease, a condition that affects more than 81 million Americans and accounts for one out of every three deaths in the US. What is less known is the co-existence of these three conditions based on race/ethnicity, as well as the prevalence of diagnosed vs. undiagnosed high blood pressure, cholesterol, and diabetes among these groups. The study shows that about 8% of adults have undiagnosed high blood pressure, 8% have undiagnosed high cholesterol, and 3% have undiagnosed diabetes."

So now you may ask ok, so Dr. Fraser is an optometrist; why so much information on systemic diseases? Well all three of the diseases mentioned above if uncontrolled or untreated can show up in the eye and can in the most severe cases lead to blindness. Yes...blindness!

Some of you may know that my undergraduate degree is in Health Science (public health degree from the greatest university in the country...CLEMSON of course)! Because of this background, my passion is educating friends, family members and patients on the importance of healthy living and how that impacts eye health.

Let's start with Diabetes. According to an article I read on WebMD an estimated 18 million Americans have diagnosed Diabetes and another 5.7 million Americans are walking around with undiagnosed diabetes. Pretty astounding numbers isn't it? I thought so; although I can't say that I am surprised with the way Americans live today! Diabetes is a disease that interferes with the body's ability to use and store sugar, which can cause many health problems. Too much sugar in the blood can cause damage throughout the body, including eyes. Over time, diabetes affects the circulatory system of the retina. The tiny blood vessels that line the back of the eye can become leaky and new blood vessels can grow where they should not be growing. Trust me, you don't want this happening to your eyes!

Let's move on to high cholesterol. The same article reported more than 102 million US adults have elevated cholesterol levels--meaning a total blood cholesterol measurement of 200mg/dL or higher--and 35.7 million among this group have cholesterol levels 240 mg/dL or high and considered high risk. Tiny plaques can be observed in the blood vessels that line the back of the eyes in patients with hypercholesterolemia (high cholesterol).

Finally let's address hypertension (high blood pressure). High blood pressure accounted for more than 56,000 deaths in the US in 2006; and about 74.5 million people age 20 and older have high blood pressure. So again, we see here that a large number of Americans are living with this disease as well. Hypertension is dangerous because it makes the heart work harder to pump blood to the body and it contributes to hardening of the arteries (atherosclerosis) and the development of heart failure. As an optometrist, I have the ability to detect uncontrolled or undiagnosed hypertension if it is affecting the eyes. Most often we will see changes to the blood vessels that line the back of the eyes.

So as you can see keeping your body healthy is good for so many reasons, one being eye health! I hope this entry has been helpful Please don't hesitate to ask questions. I would love to hear from you. Thanks for reading!

Keeping an Eye on You,

Betsy W. Fraser, O.D.