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Time to Protect your Eyes with Increased Vegetable intake for Macular Degeneration

In October 2013, a study reported that higher dietary carotenoid intake, from a more vegetable based diet, was associated with decreased risk of age-related macular degeneration (AMD). AMD is a leading cause of vision loss in the U.S., affecting 1.75 million Americans and estimated to affect 3 million Americans by the year 2020.

Investigators evaluated 3,549 subjects over 45 years of age with ocular exams for the presence of AMD. The subjects completed questionnaires regarding lifestyle variables and dietary intake.

The researchers determined that 1.8 percent of subjects had early AMD, 0.4 percent had late AMD and the incidence increased with increasing age. The investigators found that the risk of AMD was increased nearly four times among diabetics, more than 5.5 times among heavy cigarette smokers and nearly five times among alcoholics. The researchers showed that a diet high in lutein, a nutrient that helps prevent eye damage,  was associated with a 62 percent decrease in risk of AMD and dietary beta-carotene was associated with 35 percent decreased risk of AMD.

The researchers concluded, “Higher dietary intake of carotenoids, especially lutein/zeaxanthin, was associated with lower risk for AMD. Risk of AMD is higher with increasing age and was prevalent among subjects with diabetes. Cessation of smoking and alcohol may reduce the risk of AMD in this population.”

Reference:

Nidhi B, et al. Indian J Ophthalmol. 2013 Oct 30.

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Improve Posture

  • 1.Avoid slouching. Be aware of your posture as you walk, sit, and drive, keep shoulders squared and head pulled back and up.

  • 2.Imagine a thread pulling the top of your head toward the ceiling. Visualization can help improve your sense of position.

  • 3.If your job requires you to sit for long periods, take frequent breaks to stand, stretch and shake it out.

  • 4.Maintain a strong core to help support proper posture. Add core-training exercises to your daily routine.

  • 5.A firm mattress and ergonomic pillow help achieve proper back support while you sleep, so you'll stand straighter in the a.m.

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