Preventing Eye Strokes: What You Can Do

An eye stroke, or retinal artery occlusion, occurs when blood flow to the retina is blocked, often by a blood clot. The retina is the thin film of tissue at the back of the eye that enables us to see by transferring visual information to the brain. When blood flow to the retina is interrupted, severe damage to the eye can occur, and permanent vision loss can result if left untreated. While an eye stroke cannot always be prevented, there are several measures one can take to lower the risk, including controlling diabetes and glucose levels, treating glaucoma, maintaining healthy blood pressure, and consuming a healthy diet to keep cholesterol levels in check.

Control diabetes and glucose levels

Diabetes is a condition that affects how the body turns food into energy, and it is a significant risk factor for an eye stroke. Here are some ways to control diabetes and glucose levels:

Regularly monitor blood sugar levels

Use a blood sugar meter (glucometer) or a continuous glucose monitor (CGM) to regularly check your blood sugar levels. Typical times to check include when you first wake up and before a meal, two hours after a meal, and before and after physical activity. Keeping track of your blood sugar levels will help you see what makes them go up or down and adjust your habits accordingly.

Maintain a healthy diet

Eat a healthy, balanced diet with plenty of fruits, vegetables, whole grains, and unsaturated fats. Choose foods lower in calories, saturated fat, sugar, and salt. Avoid sugar-sweetened drinks, and opt for water instead. Prioritize carbs from whole grains and unprocessed sources, and be mindful of your carb intake by counting carbs and planning your meals accordingly.

Exercise regularly

Regular exercise and physical activity can help increase insulin sensitivity, enabling your cells to use glucose more effectively. It also helps your muscles use blood sugar for energy and muscle contraction. Aim for at least 150 minutes of exercise per week, and break up sitting time with short exercise "snacks" throughout the day.

Manage weight

Maintain a healthy weight by creating a calorie deficit. This can be achieved by managing portion sizes, implementing portion control, and choosing low-calorie foods. Even a 5% reduction in body weight can improve blood sugar regulation and reduce the need for diabetes medication.

Manage stress

Stress can affect blood sugar levels. When stressed, the body secretes hormones that cause blood sugar levels to rise. Engage in stress management strategies such as mindfulness-based stress reduction, hobbies, and relaxation techniques.

Get adequate sleep

Get 7-8 hours of high-quality sleep per night. Poor sleep habits and lack of rest can affect blood sugar levels and insulin sensitivity, increasing the risk of developing type 2 diabetes.

Treat glaucoma and maintain normal eye pressure

Glaucoma refers to a group of eye diseases that cause a build-up of pressure inside the eyeball, which can lead to permanent vision loss and blindness if left untreated. The condition can be caused by damage to the optic nerve, which may occur without an obvious cause, but several factors can contribute to the development of the disease. The most important of these risk factors is intraocular eye pressure.

The eyes produce a fluid called aqueous humour, which nourishes the eyes and flows through the pupil to the front of the eye. In a healthy eye, this fluid drains through mesh-like canals, but with glaucoma, the resistance in these drainage canals increases, causing the fluid to build up inside the eye. This excess fluid puts pressure on the eye, which can eventually damage the optic nerve and lead to glaucoma.

There are several types of glaucoma, but they mainly fall under a few specific categories:

• Primary open-angle glaucoma: This is the most common type of glaucoma, and it occurs when the drainage angle where the fluid drains out of the eye is open wide.
• Primary angle-closure glaucoma: This type of glaucoma occurs when the lens of the eye presses too far forward, blocking the fluid from flowing through the pupil opening.
• Secondary glaucoma: This type of glaucoma is caused by another condition or event that increases eye pressure, such as eye injuries, certain medications, or eye procedures.
• Congenital glaucoma: This type of glaucoma is caused by changes or differences that occurred during fetal development.

The risk factors for glaucoma include age, race, sex, refractive errors, family history, and chronic conditions such as high blood pressure and diabetes. It is important to note that glaucoma is not preventable, but early detection and treatment can help manage eye pressure and prevent or delay vision loss. Regular eye exams are crucial, as pressure increases in the eyes can often be detected before they cause glaucoma and its associated symptoms.

Some treatment options for glaucoma include:

• Medications: These mainly involve medications that lower pressure inside the eye to prevent or slow down the progression of the disease.
• Glaucoma surgeries: These procedures focus on improving the drainage of aqueous humour fluid to reduce pressure inside the eye, such as trabeculectomy, tube shunts, laser therapy, and minimally invasive glaucoma surgeries (MIGS).
• Laser treatment: This can be used to close up leaking blood vessels, which can help reduce pressure inside the eye.
• Eye massage: Massaging the closed eye can help relieve pressure and improve blood flow.
• Paracentesis: This procedure involves using a needle to remove fluid from the eye, thereby reducing the pressure inside the eye.
• Hyperbaric oxygen therapy: This involves breathing pure oxygen in a special chamber, which can help improve blood flow and reduce eye pressure.

By effectively treating and managing glaucoma, it is possible to delay or even prevent permanent vision loss.

Maintain healthy blood pressure

Eye strokes, or retinal artery occlusions, are medical emergencies caused by a blockage in the artery supplying blood to the retina. The blockages are often blood clots, but they can also be caused by solid substances like plaque or infection.

High blood pressure is a significant risk factor for eye strokes. Here are some detailed tips to help you maintain healthy blood pressure:

• Keep a healthy weight: Ask your doctor if you need to lose weight. Maintaining a healthy weight can help manage blood pressure and reduce the risk of other health problems.
• Be physically active: Regular physical activity can help lower high blood pressure. Aim for at least 30 minutes of moderate exercise, such as brisk walking or swimming, most days of the week.
• Eat a healthy diet: Consume a balanced diet rich in vegetables, fruits, whole grains, and low-fat dairy. Choose a heart-healthy diet, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan, which is high in plant-based foods and low in saturated fat and added sugars.
• Cut down on salt: Reducing your salt intake can help lower blood pressure. Many processed foods, such as soups and baked goods, contain high levels of sodium.
• Drink alcohol in moderation: Excessive alcohol consumption can affect blood pressure. Men should have no more than two drinks per day, and women should limit themselves to one drink per day.
• Don't smoke: Smoking increases the risk of high blood pressure, heart disease, stroke, and other health issues. Quitting smoking at any age can provide health benefits.
• Get a good night's sleep: Sleep plays a crucial role in maintaining overall health and managing blood pressure. If you have sleep issues, such as snoring or sleep apnea, consult your doctor.
• Manage stress: Finding healthy ways to cope with stress can help lower high blood pressure.
• Regular blood pressure checks: Monitor your blood pressure regularly, both at home and during doctor's visits. Early detection of high blood pressure can help prevent serious health complications.

Consume a healthy diet to keep cholesterol levels in check

Consuming a healthy diet is a crucial step in maintaining healthy cholesterol levels and reducing the risk of an eye stroke. Eye strokes occur due to a blockage in the blood vessels of the retina, which can be caused by high cholesterol levels. By adopting a nutritious diet, you can actively lower your cholesterol levels and promote overall eye health.

Firstly, it is important to understand the impact of dietary cholesterol. Cholesterol is a waxy substance produced by the liver, and while it is essential for bodily functions, excess cholesterol from dietary sources can lead to elevated "bad" cholesterol levels in the blood. Animal products, such as meats, cheeses, and dairy products, are the primary sources of dietary cholesterol. Therefore, it is advisable to limit the consumption of these foods.

To maintain healthy cholesterol levels, focus on incorporating more soluble fiber into your diet. Soluble fiber binds to cholesterol in the digestive system and aids in its removal from the body. Excellent sources of soluble fiber include oats, barley, beans, apples, blackberries, and citrus fruits. Aim for 10 to 25 grams of soluble fiber per day, consulting with a healthcare professional to determine the optimal amount for your specific needs.

In addition to soluble fiber, polyunsaturated fats found in vegetable oils like canola, sunflower, and safflower can directly lower LDL cholesterol levels. Nuts, such as almonds, walnuts, and peanuts, are also heart-healthy choices, as they provide additional nutrients that support cardiovascular health. Consuming 2 ounces of nuts daily can lead to a slight reduction in LDL cholesterol.

Another way to manage cholesterol levels through diet is by including foods rich in plant sterols and stanols. These compounds block the absorption of cholesterol in the body. Examples of such foods include fortified margarine, granola bars, orange juice, and even chocolate. Consuming 2 grams of plant sterols or stanols daily can result in a 10% reduction in LDL cholesterol.

It is also important to limit your intake of saturated fats, commonly found in processed and fatty meats, full-fat dairy products, and certain oils like coconut and palm oil. These saturated fats contribute to elevated "bad" cholesterol levels. Instead, opt for healthier alternatives like olive oil, avocados, and walnuts, which provide essential nutrients and health benefits.

In summary, by incorporating these dietary changes, you can effectively lower your cholesterol levels and reduce the risk of an eye stroke. Remember to consult with a healthcare professional or dietitian to determine the best approach for your specific needs and to ensure a well-rounded, nutritious diet.

Avoid tobacco

An eye stroke, or retinal artery occlusion, is a medical emergency that occurs when a clot or a narrowing of the blood vessels blocks an artery supplying blood to the retina. The best way to prevent an eye stroke is to maintain a healthy lifestyle, which includes avoiding tobacco.

Tobacco use is dangerous for your health. Nicotine, the main ingredient in tobacco products, is highly addictive and can cause serious health issues, including lung cancer, heart disease, and stroke. Tobacco use can also lead to other issues such as gum disease, bad breath, discoloured teeth, and weakened immunity. Quitting smoking is crucial for improving your overall health and reducing the risk of eye strokes and other health problems.

• Get support and encouragement: Share your plan to quit with your friends and family and ask for their support. Let them know how they can help you, and lean on them when you feel the urge to use tobacco.
• Manage stress: Identify stress triggers and find alternative ways to manage stress without tobacco. For example, try taking a hot bath, going for a walk, or practising deep breathing exercises when you feel stressed.
• Get medication: Speak to your doctor about medications that can help you quit. There are prescription medications that do not contain nicotine but can help you resist the urge to smoke. Nicotine replacement products, such as gum, patches, or lozenges, can also help reduce cravings and withdrawal symptoms.
• Prepare for relapse: It's important to remember that relapses can happen. If you slip up, don't be too hard on yourself. Reflect on what triggered the relapse and make a plan for how to handle a similar situation in the future.
• Pick a quit date: Choose a date a few weeks in advance so you can prepare mentally and physically. Pick a time when you expect minimal stress, such as during a break from work or school.
• Make a list of reasons to quit: Write down all the reasons why you want to quit and keep the list with you. Refer to it when you have cravings or urges to use tobacco.
• Identify triggers: Keep track of when, where, and why you use tobacco. Make a plan for alternative activities or behaviours to replace tobacco use. For example, if you usually smoke after meals, plan to go for a walk or brush your teeth instead.
• Get rid of tobacco products: Throw away all your tobacco, ashtrays, lighters, and anything else that reminds you of your smoking habit. Clean your space to create a fresh environment that supports your decision to quit.
• Avoid peer pressure: If your friends use tobacco, have a plan for how to handle their influence. You can ask them to support your decision and avoid pressuring you to use tobacco. Find alternative activities to do together that don't involve tobacco use.
• Reward yourself: Set up small rewards for each tobacco-free milestone you achieve. For example, treat yourself to something special or do something fun to celebrate your progress.

Remember, quitting tobacco can be challenging, and it's common to experience setbacks. Don't give up, and continue to seek support and encouragement from your loved ones and healthcare professionals.

Frequently asked questions