Paleo Vision: Seeing and Feeling Better with Proper Nutrition and

LifestyleDr. Shilpi Bhadra Mehta, BA, MA, OD, Optometrist, Ocular Nutrition Society,

Paleo Meetup Boston Organizer

Eye Diseases

• Glaucoma• Macular Degeneration• Cataracts• Myopia• Macular Degeneration• Retinopathy

Top Causes of Blindness World-Wide (WHO)

• 1) Cataracts 47.9%• 2) Glaucoma 12.3%• 3) Macular Degeneration 8.7%• 4) Corneal Opacities 5.1%• 5) Diabetic Retinopathy 4.8%

Vision Problems Cost USA Billions (Prevent Blindness America)

• Refractive Error $16.1 Billion• Cataracts $10.7 Billion• Vision Problems $10.4 Billion• Physical Disorders $8.9 Billion• Retinal Disorders $8.7 Billion• Glaucoma $5.8 Billion

Eye Anatomy

Eye Anatomy

Cardiovascular Disease: DM & HTN

Myopia Risk Factors?

• Insufficient sunlight,?Vitamin D• Nearwork/Literate vs. Illiterate/Hunter

Gatherers• Insulin, *IGF-1, Elevated Glucose• Genetics

Cordain,Thorne

Glaucoma Risks

• Lifestyle – Cardiovascular• Inflammation: (NTG), Cardiovascular• Low and High Blood Pressure, Blood Loss• Genetics• Magnesium, Gingko vs. High Calcium,Iron

Cataracts

• NSC and Cortical blood sugar, UV• Vitamin C?

A(R) MD –Risk Factors

• Control: Diet – Lutein, Zeaxanthin, MPOD (Macular Pigment Optical Density), Fish Gently Cooked, -Smoking, Excess UV, Acid Reducing Drugs, Leaky Gut

• Can’t Control: Age, Family History • Dry AMD – cone photoreceptors degenerate,

slowly progressing• Wet AMD – macula stops working so fragile

blood vessels grow and leak (CNV)

Wet AMD with CNV

A – Normal maculaB- Early Dry w/ DrusenC – Advanced dry w/ Geographic AtrophyD- Disciform Scar

Cognition

• Levels of L & Z in brain and MPOD correlate to global cognitive function in healthy elderly.

• Centenarian data correlates with memory retention, verbal fluency, dementia

• 4 month study double blind supplement (DHA + lutein) showed improved verbal fluency and memory

• MPOD increases with supplementation

Contrast Sensitivity

What to Eat: Ancestral Foods with FAT to increase

• 2 egg yolks /day (unless egg allergy) • 1 cup greens/day (collard, kale, spinach, Swiss,

chard, mustard greens, turnip greens etc.) with FAT to increase absorption/day

• 1 pound oily wild fish with/skin preferably salmon or 3 tins of sardines/wk or lemon-flavored Norwegian Fish Oil/FCLO – about 1-2g/ day (combined DHA/EPA)

Lutein & Zeaxanthin• Daily Ratio: 10 mg L to 2 mg Z (5:1 ratio)

though in nature typically 2:1• Main Carotenoids found in both mac & lens• L more affinity for rods (peripheral,

movement), Z for cones (color, central)• Z is a stereoisomer of Lutein

Top Foods L & Z per 100 g (cup)• Nasturtium (yellow flowers 45 mg)• Kale 22-32 mg (cooked more)• Spinach 10-20 mg (cooked more)• Turnip Greens,Collards, Chard 12-18 mg• *4 Egg Yolks (1 mg) more Bioavailable!

Structures

Factors Affecting Bioavailability

• Age, Body Comp, Gender, Malabsorption of Fats, Alcohol, Smoking, Liver or Kidney Disease

Food for Thought

• You can spend time and money cooking, and grocery shopping or sitting in waiting rooms of hospitals and doctors’ offices and pharmacies

• You can spend money on vitamins/minerals or drugs/surgery

• You can spend money on good quality food or spend it on booze, eating out, cable, etc.

• You can hike, stretch, walk, lift weights, do some ancestral activities or be in pain

Summary

• Eat a variety of real food to optimize nutrition• Take supplements as necessary • Get adequate RElaxation, REst, Sleep,

socialization, Sunlight, Testing (RE)2S3T)• Seek help with a functional medicine

practitioner if Dr. Google doesn’t help

Thanks• Amit Mehta• Robb Wolf, Mark Sisson, Chris Kresser, Gary

Taubes, Dr. Attia, Jaminets, Dave Asprey, Dr. Deans, Dr. Eenfeldt, Tom Naughton, Dr. Cate Shanahan, Dallas and Melissa Hartwig, Nora Gedgaudas, Dr. Colin Champ, Diane Sanfillipo, Liz Wolfe, Diana Rodgers, Kurt and Michelle & Kurt Norris, Chris Masterjohn, Denise Minger, Dr. Ede, Jimmy Moore, John Durant

• Jay Jasanoff (Harvard)