AMD and a Healthy Diet: How they Relate

While there is still no concrete answer as to why some do not develop age-related macular degeneration (AMD) and other’s do, significant studies have proven the importance of a healthy diet and the mitochondria.

AMD is the leading cause of vision loss for those over 60 years of age in the developing countries. For decades we have studies that show the genetics and environmental factors associated with AMD. There have been over 20 genetics modification associated with AMD but there is no single gene that “causes AMD in all cases.” The genes most highly associated with AMD are found in the complement system, an important system related to controlling the inflammation in our body. A change in the complement factor H (CFH) gene from a low risk gene to a high risk gene has been associated with 43% of those developing AMD.

However, some people who have this high risk CFH gene but never develop AMD. This leads us to believe that the genetics are not the entire answer. The other factor has to do with the environment. Smoking is the leading risk factor, along with aging, exposure to sunlight and higher body mass index (obesity). But again there are obese people that smoke and never develop AMD. So, while the environmental risk factors are important, they do not answer the entire question of “why do some people get AMD but others do not?”

Recently, researchers have recognized that a major factor in the dry form of AMD is that the retinal cells begin to die off. Therefore, they have looked at important factors that keep cells alive. The mitochondria are one of the most important elements that protect the cells in the body. These subunits or organelles, produce energy for the cells, acting like batteries for the cells. And just like the batteries in a flashlight – if the batteries are not working then the flashlight dies. The same thing happens with cells – when the mitochondria are not healthy, then the cells eventually will die. Therefore to protect ourselves, it is important to keep the mitochondria healthy. One way to do this is to eat healthy foods. Over the past 20 years, the National Eye Institute (NEI) has conducted a series of studies that have identified foods and supplements that are good for the retinal cells and also the mitochondria.

 

super greens, spinachThe National Eye Institute has recommended that people who are high-risk for developing AMD eat diets rich in green leafy vegetables, whole fruits, any type of nuts and omega 3 fatty acids. Many of these foods have anti-oxidant properties that help to “turn off” genes involved with inflammation, an important factor of retinal diseases. Salmon, mackerel and sardines have the highest levels of omega-3 fatty acids. An analysis that combined the data from 9 different studies showed that fish intake at least twice a week was associated with reduced risk of early and late AMD. Other studies show that Omega-3 fatty acids improve mitochondrial function, decreases production of reactive oxygen species (free radicals that damage cells) and leads to less fat accumulation in the body. The green leafy vegetables contain important protective macular pigments (carotenoids) called lutein and zeaxanthin that reduce the risk of AMD by 43%. High levels of lipid or fat deposits in the body (obesity) can “soak-up” the lutein and zeaxanthin so that they are not available to protect the retina.

The goal is to increase the omega-3 fatty acid and carotenoid levels to protect the eye. Below is a list of foods that are eye healthy:

Foods that have lutein or zeaxanthin:

– 6mg/d of lutein and zeaxanthin – decreased

– Lutein/zeaxanthin content – ug/100g wet weight

– Kale, cooked – 15,798

– Spinach, raw – 11,935

– Spinach, cooked – 7,053

– Lettuce, raw – 2,635

– Broccoli, cooked – 2,226

– Green peas, cooked – 1350

Source: Johnson, et al 2005 Nutr Rev 63:9

 

To help kickstart an eye healthy diet, here is a list of “eye-healthy recipes” that provide nutritional support for the mitochondria and retinal cells.

Asparagus Soup
Kale Chips
Quinoa Collard Green Wraps with Summer Vegetables
Smoked Salmon Rillettes

Sources:
Geoffrey K. Broadhead, John R. Grigg, Andrew A. Chang, and Peter McCluskey Nutrition Reviews. Dietary modification and supplementation for the treatment of age-related macular degeneration VR Vol. 73(7):448–462

Chong et al., Dietary omega-3 fatty acid and fish intake in the primary prevention of age-related macular degeneration: a systematic review and meta-analysis. Arch Ophthalmol 2008;126:826–33.

5/19/16

courtesy of the
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7 Healthy Eating Tips for the Holidays

12/16/14

Every year the holidays come around to tempt us with a variety of wonderful foods. It doesn’t make any difference if its Christmas or Hanukah, food is an integral part of the celebration. And the celebrations are pretty non-stop from Thanksgiving through New Year’s. Here are seven healthy eating tips for the holidays to help you handle all the delicious temptations of the season (the average person says they gain around five pounds).
healthy eating tips for the holidays
1. Eat before you go – Have a small healthy snack before you go to the party, to help control your appetite once you get there. Some great snacks include, cut up fresh vegetables, small handful of nuts (remember to make it small as they have quite a few calories, but they are healthy and filling), low-fat string cheese, etc.

2. Select wisely – When confronted with an open bar ask for club soda, tonic water or even tomato juice. Still want that glass of wine? Add some club soda to make it a wine spritzer and cut some of the calories. Once you have your drink, walk as far away from the bar as possible. Another good reason beside calories to cut down on alcohol – you will be able to drive home safely.

3. Strive to be the last in line – This works well in two ways, first being that once the food is picked over it doesn’t have the visual impact of the buffet when everything is presented in its perfection, making your mind go into overload as you try to decide what all to pile on your plate. Second, by the time you go through not everything might be available, and what’s left might not let you take too large of a helping.

4. How to use your plate – If you have more than one size plate to choose from, select the smallest one. Also know that filling your plate does not mean you have to cover every square inch with food, nor do you have see how high you can layer food. You are better off making more than one trip. On the first trip start with vegetables and salads while you scan what else is available. Then you can go back for small portions of what you think are the three best offerings.

5. Lend a helping hand – If the pull of the buffet becomes too strong, help out your hosts by pouring drinks, taking dirty dishes to the kitchen, even helping clean dishes.

6. Leave the party empty-handed – No matter how grateful your hosts are for you attending, do not take home any of the leftovers. No matter where you hide them in the refrigerator, you will still know they are there.

7. Elastic is not your friend – As you socialize and catch up with old friends you can get distracted, making it hard to watch what you eat. You are better off wearing something fitted, or at least with a regular waistband, to remind you that you might be eating too much. Belts are great as long as you don’t adjust them after getting to the party.

Just because a food is healthy, it doesn’t mean that it is low in calories. As you fill your plate, select foods that “bright and colorful.” These will generally be healthier options with a lower calorie count, such as fresh fruits and vegetables. But remember that fruits, because of their higher sugar content, will have more calories. Also the “bright and colorful” approach won’t work at the dessert table with brightly-decorated cookies, cakes and pies.

Here is a color palate to get you started:

RED – tomatoes, red peppers, kidney beans, strawberries, cranberries

ORANGE/YELLOW – pumpkin, butternut squash, yellow peppers, citrus fruit

GREEN – kale, spinach and other green leafy produce, broccoli, asparagus, apples, green peppers

BLUE/PURPLE – purple cabbage, eggplant, blueberries, plums, blackberries

Two bonus tips:

1. Shopping is stressful – Even when you are shopping you will be surrounded by food, especially at the mall where food courts and food kiosks offer a variety of “quick” snacks and meals. Plan ahead. You know what your shopping area has for you to eat. Find a healthy option that offers you good fiber and protein and plan to go there for lunch. Taking a lunch break will keep you from snacking all day and help you power through an afternoon of shopping. If you need snacks, pack something healthy in your purse.

2. Moms and baking go together – There is something about the holidays that brings out the baker in every mom. So when you go home, or even if mom arrives at your house, you will be presented with baked goods filled with love . . . and calories. Here is where avoidance won’t work, you need to rely on strategic moderation. Choose just a few samples to keep and enjoy, then either take the rest to the office, or make goodie gift bags for the mail or UPS delivery person, your manicurist, paperboy, etc. Mom will be pleased that you want to share her baking expertise.

And if you are the mom making these baked goods – try making fewer in December and spread them throughout the year. Less stress for you, and whom wouldn’t want to eat a spritz cookie in July?

Susan DeRemerSusan DeRemer, CFRE
Vice President of Development
Discovery Eye Foundation