The link between dietary fiber, and how much fiber you consume in your meals, is definitely related to a reduced risk of death from cardiovascular, infectious and respiratory diseases, as well as reduced risk of death from most illnesses.

That’s the good news. Fiber is good for you but you already know that.

What you may not know is that not all fiber is good for you.

Fiber from grains shows the strongest association with living longer and with a better quality of life. The association for fiber from beans and vegetables was very weak and there was almost none from fruit.

This information is based on the most recent and largest study on dietary fiber from the National Cancer Institute. Fiber intake was compared for 219,000 men and 168,000 women, ages 50 to 71. They were asked how often they ate 124 different kinds of foods. Based on those answers they were divided into 5 groups based on fiber intake ranging from high average of about 29 grams per day for men and 25 grams for women to a low of 12 grams per day for men and 10 grams for women.

Interestingly, even those groups who consumed the MOST fiber barely met the current dietary guideline recommendations for fiber for women and men.

The research participants were followed for the next 9 years. The results were that men and women in the highest fiber group were 22 percent less likely to die of any cause than those in the bottom group. The even better news and I say that because it clearly demonstrates what each of us needs to do, is that for every additional 10 grams of daily dietary fiber the risk of dying dropped 12 percent for men and 15 percent for women. Ten grams of fiber is equal to 4 or 5 slices of whole wheat bread.

Am I going to change my eating habits based on this information?

I am certainly going to think about it and explore more information. To be honest I’m surprised at the results of fiber for vegetables and fruit, especially vegetables. It is difficult for me to think that fiber from vegetables doesn’t count! Even so, I probably will figure out a way to make sure I consume more wheat fiber – without the calories from 5 slices of bread.

More on this study in my next post.

To be honest I though I consumed at least 30 grams of fiber daily but that included fiber from fruits and vegetables. I am guessing I consume between 15 and 20 grams of wheat flower daily which isn’t nearly good enough. How much wheat fiber do you think you consume daily? Are you planning on making any changes in your diet? Let us know if you have a great source for wheat fiber.  Type your answer in the comment box and I’ll share it with our readers.

To a healthy longer life.

Ruthan

Ruthan Brodsky
Health Writer & Business Writer
Copywriter

Osteoporosis is an age related disease which is more common in women than in men. However, men have bones, too, and the condition is increasingly being reported in men.
It is a disease that thins and weakens bones to the point where they can break easily. Keep in mind that bone is living tissue. As the bone cells break down they are replaced except as we get older more bone is broken down than replaced.
Osteoporosis is often called the silent disease because you don’t have any symptoms until you do break a bone. The good news is that you can prevent the deterioration of your bone – man or woman.

1.Maintain a healthy diet. You want bone-building nutrients such as potassium, magnesium, phosphorous, calcium, (1200 mg per day) and vitamin D – at least 600 IU. I take 800-1000.
2. Exercise. Bone mass is dependant on the stress we put on it. 30 minutes daily of something aerobic works: walking, stairs, tennis. Strength training also counts.
3. Limit caffeine to 3 cups of coffee daily. Caffeine causes your body to excrete calcium and your bones need calcium.
4. Stop Smoking.

5. Avoid excessive alcohol. Too much alcohol prevents your body from absorbing calcium the way it should for stronger bones.
6. Get tested. I get a bone density test yearly. The tests can help your physician figure out your rate of bone loss and help you establish whatever treatments and prevention efforts are needed.
These steps aren’t outrageous. In fact, they’re almost boring. Who cares? They work and that’s what counts. You probably could list these steps for all sorts of conditions but start with doing them to  reduce your risk of osteoporosis.
To your aging success.

Ruthan

Health Writer & Business Writer

Content Creator

When your foot hits the ground, the shoe you’re wearing makes a difference not just on your feet but impacts your knee, hip, ankle and most likely your back. Walking around all day in a shoe that doesn’t fit you will cause you pain and soreness. Young or old, no one does well in pain.
On the other hand, a shoe that fits well reduces the stress you place on your joints throughout the day especially if you have arthritis.
To purchase the right shoe you need to know how you are put together. Do you have flat feet or high arches, for example? That will determine how much and what kind of arch support you need.
I tend to have a high arch and prefer good support. In fact, if you’re on either end of the extreme you should look for good support which means no flip flops or sandals.
We all know we should get the right size shoe. You may think you take an 8 or 9 but every manufacturer is different so it’s best to have your foot measured and try on the shoes before you purchase them. I like shoes that have some cushioning particularly in the heel area to absorb some of the shock that comes from walking.
Look for a toe box that’s wide enough to have room for your toes. If you’re used to walking around barefoot chances are your feet probably spread and your shoe size has probably changed.
If you need support, purchase shoes with laces. You usually can get better support with this style.
Toss the shoes that give you blisters and if any shoes cause fatigue, If the shoes don’t feel like they’re supporting you, toss those also. It’s not worth keeping them.
One of the best tips I heard some times ago was to buy new shoes at the end of the day. That’s when your feet may be slightly swollen from being on them all day and you won’t buy a pair that’s too small.
During the day I only wear low or no heels. Heels aren’t good for you because they place your foot at an unnatural angle which puts pressure on your toes and tightens your calf muscles. I learned that when I started running about 20 years ago. If I wore heels the night before the morning I ran, I had to spend time kneading my calves or I had trouble jogging.
My other major tip is don’t buy a pair of shoes that you have to break in. If they don’t fit on the first try, forget it!
Shoes do make a difference…for better or worse so pay attention. Do you hve a special method for finding shoes that fit? Type how you do it in the comment box and hopefully your ideas will help others.
Ruthan

Ruthan Brodsky

Content Creator

Health Writer & Business Writer

Here are some questions to ask your physician when you have an appointment. Keep in mind that YOU are the first step to getting quality health care (see my previous post). The point is to keep asking questions until you understand what is wrong with you and what needs to happen so that you can get better.

Understand your diagnosis

• What is wrong with me?

• What do I need to do to get better?

• Where can I find more information about my condition?

If you need any tests, ask your doctor:

• How will the test be done?

• How accurate are the results? What is the percentage of false positives?

• What are the benefits of the test?

• What are the risks of the test?

• How am I going to find out abut the results?

• What should I do if I don’t receive the results

If you receive a prescription for a new medicine

• What is the name of the medicine?

• What is it suppose to do?

• When should I take the medicine and how much should I take?

• What are the side effects?

• What are the numbers for its effectiveness?

If you need surgery:

• What kind of operation do I need?

• Why do I need this surgery?

• What are the benefits of this surgery?

• What are the risks of the surgery?

• How long will it take to recover?

• What happens if I don’t have the operation?

• Are there other treatments I could have instead of the operation?

• Where can I get a second opinion?

Save and print these questions out when you need them.
If you have other good questions for your doc will you share them with us.
Just type them out in the comment box.

To your successful aging.
Ruthan

Health Writer & Business Writer

Creating Content for websites and blogs

It’s your body. You’ve been the captain of your ship for a long time. Tell your physicians your concerns, what you don’t understand, and what you do know and want confirmed.
Your doctor and you are a team.

This is the time when you establish the solid groundwork for a strong partnership and a game plan for good health.

How many of your questions are answered will depend on the amount of time your physician and/or a physician assistant is planning to give you.  It may be that you need to request a longer appointment or make 2 appointments – one for consulting on a specific concern. For a health check or preventive visit focus on your general health behaviors.

Average doctor visits last 15 to 20 minutes.  Some providers schedule a longer time especially for first time visits.

First make a list of all medications you take and how often you take the.  This includes listing all vitamins and supplements.

Update your medical history and family history since your last visit including injuries, new allergies, If you’re seeing a new physician, ask your doctor’s previous office to send your health summary to your new physician.

Here are some questions to ask when your doctor gives you a new prescription:

• What’s the name of the medicine?
• How do you spell the name?
• Can I take a generic version of this medicine?
• What’s the medicine for?
• How am I supposed to take it?
• How much medicine should I take?
• How often do I take it?
• When will the medicine start working?
• If I’m feeling better can I stop taking it?
• Can I get a refill?
• Are there any side effects?
• Do I need to avoid any food, drinks or activities?
• How will this interact with my other medications?
• How will this react with the vitamins I’m taking?
• What do I do if I forget to take my medicine?
• What do I do if I take too much of the medicine?
• Is there written information I can take with me?
• Am I supposed to take any tests while I’m on this medication?

There are a lot of questions to ask but we you need the information. None of them are stupid so go for it!

Two final questions to ask your doctors:
What is the one most important thing I should know at the end of this appointment?

And finally:
What didn’t I ask that I should be asking?

Write your questions down and then write your answers. At the end of your visit, find out when you need to return for a follow up.

Do you have suggestions for more questions about medicine?

Scroll down to Comments and write your questions in the blank window.

To your successful health,
Ruthan

Health Writer & Business Writer
Content Creator

If you’ve been told you need a stress test it’s likely you are either having problems such as being short of breath or having chest pain, or you are at least 60, years old. If you are very overweight you could be any age because your physician is concerned how much extra burden your heart is taking.

 
Physicians generally order a stress test because they want a better understanding of your condition if you’re having symptoms of possible problems. They may also want a stress test to establish a base line for your heart health as you age.

 
When you’re taking the test, here’s what happens whether you get on a treadmill or a bike. First you’ll be hooked up to equipment to monitor your heart. It’s usually an electrocardiograph (EKG) to record your heart’s electrical capacity. Small electrodes are taped to your shoulders and chest.

 
Your blood pressure is also monitored during the test with a cuff similar to the one that is used in your doctor’s office. In some cases you may be asked to breathe into a special mask to measure how efficiently or inefficiently you use oxygen.

 
The test usually starts with walking slowly in place on the treadmill. Then the speed is increased for a faster pace and the treadmill is titled to produce the effect of going up a small hill. The speed is usually increased every three minutes. Depending on your health, the speed may be adjusted faster or slower. You also can stop the test at any time when needed.

 
After slowing down, cooling down, for a few minutes, you’ll sit or lie down and your heart and blood pressure will be checked again. The test can show if there’s a lack of blood supply through the arteries that go to the heart. The good news is there are medical professionals on hand in case anything unusual happens during the test. A test showing no abnormal EKG readings, unusual blood pressure changes or heart rate variations is a good sign that you do not have heart disease.

 
Talk to your physician about taking this test especially if you are 60 years of age or older.

 
To your successful aging.
Ruthan

Health Writer & Business Writer
Content Marketer

I’ve been writing about the importance of exercise for 30 years. I’ve written how exercise can help women get over that bloated feeling when they menstruate. I’ve written about the importance of cross training and received an award from the Arthritis Foundation.  That was at least 20 years ago. I’ve written about the importance of stronger core muscles for hitting the ball longer in golf and the importance of exercise to improve your mood. And, of course, the grand daddy of all articles, the importance of exercise to lose weight. And I’ve written several articles about you’re never too old to exercise.

There is research out that validates the theories behind all of these articles. I remember reading about a small study that took place about 7 years ago at Ball State University. They found that exercise stimulates production of a substance that fights potentially damaging inflammation and inhibits another substance that does promote inflammation.

Apparently, blood tests showed that frequent exercisers had about one-third the average level of the inflammation promoting substance called interleukin 6   (IL-6) compared with the other less active men in the research. Other research linked high IL-6 levels with age-related loss of muscle mass and strength.

Frequent exercisers also had twice the average level of the inflammation-fighting substance called interleukin 10 compared to the other men. There are several studies that link high IL-10 levels with increased longevity.

Another study that was published some time ago said that three 10-minute workouts during the day may clear your bloodstream of important artery-clogging fats for the average person. Some believe this approach may do better than a long session. Again these studies were completed about 10 years ago although there are more recent reports stating the same theory.

Apparently the short bursts of exercise lowered blood levels of triglycerides, a fat linked with increased coronary risk. The theory was that repeated short bouts of exercise have an additive effect on the body’s fat-burning rate throughout the day.

This theory was actually bolstered with more evidence that moderate exercise, even in short chunks, help protects against coronary heart disease.

The point of my relating this is that if you can’t make it to your aerobic class or yoga session or spinning, take a quick walk, work in your garden, or play tag with your grandchildren for 15 minutes. Just make sure it adds up to at least 30 minutes a day.

To your healthy aging,

Ruthan

Ruthan Brodsky
Health Writer & Business Writer
Content Marketer

To help reduce pain and promote healing active back exercises and stretching are typically required.

Most everyone can benefit from stretching the soft tissue – the muscles, ligaments and tendons – in the back and around the spine. The spinal column and the muscles surrounding it are all designed to move. Stretching different muscles and ligaments during exercise is essential to gain and maintain mobility.

Core exercises are an important part of your fitness program for a healthy back if you want to consider your program as being well rounded. Besides the occasional sit-ups and push-ups, core exercises are usually neglected.  These are the muscles around your trunk and pelvis.

Core exercises improve balance and stability. One of the purposes of core exercises is to train the muscles in your pelvis, lower back, hips and abdomen to work together. This gives you better balance and stability, whether you’re in a sport or chasing your grand children.

The nice thing about core exercises is you can do them without specialized equipment or a gym membership. Abdominal crunches are a core exercise. Try lying on your back and placing your feet on a wall so that your knees and hips are bent at 90 degree angles. Tighten you abdominal muscles then raise your head and shoulder off the floor. Classic push ups count to.

Core exercises can help tone your abs. It takes aerobic activity to burn abdominal fat, but core exercises can strengthen and tone the underlying muscles.

Strong core muscles make it easier to do everything from swinging a golf club to delivering used books to a book sale to pushing a vacuum cleaner or to power washing your deck. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.

You can also do core exercises with a fitness ball. To do abdominal crunches with a fitness ball, sit on the ball with your feet resting on the floor about hip wide apart. Cross your arms on your chest, tighten you abdominal muscles and lean back until your abdominal muscles kick in. Hold for three deep breaths and return to the starting position and repeat.

For those of you with back problems, the importance of learning how to reactivate the core muscles, specifically the muscles of the pelvic floor and abdominal area, is very important. These are the muscles that become deactivated when people don’t work out regularly and sit for long periods. It’s important to learn how to use these core muscles during all activities rather than compensating with the larger, global muscles of the back.

This approach to developing your core will not only help heal you back but it should help you maintain a healthy back.

To your best posture

Ruthan

Ruthan Brodsky
Business Writer and Health Writer
Content creator for Websites

If you’re recovering from an injury or recurring back pain and the exercise you are doing hurts your back, stop doing that exercise. Nothing food will come of it if you try to work through your pain. In fact, you risk further injury. The reality is, if you’ve been injured or you have a recurring back pain then you need to modify your exercise routing so your back doesn’t hurt.

This is the time to walk, not run, to walk moderately, not jog because that pounding will cause pain. This is also the time to forget about doing any exercises in which your body weight is unsupported such as doing bent over rows with weights.

Instead of sitting on a stationary bike and bending forward, walk on a treadmill using good posture and a minimal gradient. Water therapy is always helpful.

When done properly certain yoga and Pilates exercises can help strengthen the back and core muscles. However, when your back hurts, the twists, turns and bends required by most of these exercises can actually cause more harm than good. I’m told that one of the exceptions to these exercises is the cobra, a yoga posture that safely allows hyperextension of the spine.

Lie on your stomach, legs together with your hands on the floor under your shoulders.  Using your arms, raise the top half of your body as far as comfortable. Relax your pelvis, hips and legs. Hold for two seconds, then lower yourself. Do five lifts in slow succession and repeat twice a day.

A very good tip I heard from a personal trainer is to pay attention to how you do daily activities if your back is a chronic problem. Use good posture when you walk, lift thinks and sit. Sitting can increase the load at the base of the spine by as much as 50 percent. To reduce some of this pressure, try to maintain your spine’s natural curves using a rolled towel or small pillow to support the small of your back. Remove the support every 30 minutes or so to give you back a chance to move around.

Above all, if you’re having back pain, don’t wait for it to get worse before you see a doctor. In the mean time think about your posture and what you can do differently to avoid future back pain.

I hope  you found useful these these last posts about dealing with back pain. Share them with your friends – just in case they may help others.

To healthy backs,
Ruthan

Ruthan Brodsky
Health Writer & Business Writer
Content Creator for Websites