Advice on Aging from The Doctors

Posted in: USA Weekend Magazine, Health Articles, The Doctors
By The Doctors / Casey Shaw | Aug 15, 2013

Baby Boomers have the longest life expectancy of any generation thus far; they’re also believed to be the most active generation. But a new study out of West Virginia University School of Medicine may tarnish that healthy reputation: Researchers found this aging group to have higher levels of hypertension, diabetes and high cholesterol, and higher rates of disability, than the generation that came before them. Obesity was also found to be more common among Baby Boomers — born between 1946 and 1964 — than their parents, which can affect quality of life and increase the chances of developing heart disease, stroke, certain cancers, osteoarthritis and other diseases. Good nutrition can help reduce the risk of many of the health conditions that are plaguing Boomers. Start with the basic dietary guidelines: Eat more fruits, vegetables, whole grains, fat-free and low-fat dairy products, lean proteins and seafood; limit unhealthy fats, added sugars and refined grains. Here are three more diet strategies to help keep Boomers strong and healthy into their golden years:

Consume more fiber.The list of benefits is long: Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels as well as slow the absorption of sugar and help improve blood sugar levels. High-fiber diets also can normalize bowel movements and may help with weight control. And according to a recent review of past research, people who eat foods that are particularly rich in cereal fiber or mixtures of whole grains and bran may be less likely to develop diabetes or heart disease. The daily fiber recommendation for men ages 51 and older is 30 grams; women in the same age group, 21 grams. Most Americans get only about 15 grams a day..

To read the article in it’s entirety, be sure to go to USAWeekend.com

Did you happen to see the July 2013 Issue of Muscle & Body? There is a must read article called “Fiber Pump!” that goes into detail about all of the great benefits of fiber, why it is necessary to add to a nutritional diet and also promotes BarnDad’s FiberDX as a must product for your diet! Below is a brief blurb of the article:

Ignore fiber at your peril. Here are the six reasons why you need it for muscle and strength gains.

Bodybuilders are notoriously strict about their diets. Searching for optimum results, they meticulously monitor their caloric intake, develop precise nutrition plans that leave little room for deviation, and analyze product labels like English professors deconstruct old novels. While most of the populous simply consumes whatever they feel like, bodybuilders are eating for a purpose—and their diets reflect it. Despite all this effort, however, a majority of bodybuilders ignore one of the easiest and healthiest ways to help maximize muscle gain: proper fiber intake.

Why Dietary Fiber is Crucial

Dietary fiber is basically the portion of plant-based foods that can’t be regularly digested by the human body. Found in high amounts in grains, beans, fruits, and darker green vegetables, dietary fiber’s primary benefits come from its ability to help the body more efficiently consume other nutrients, as well as cleanse the body of unwanted toxins.

This dietary fiber comes in two different forms: soluble and insoluble. Soluble fibers are beneficial because they swell upon contact with water, expanding to capture unabsorbed dietary fats and cholesterol. These soluble fibers also improve immunity and gastrointestinal health by supporting the production of beneficial bacteria while preventing harmful bacteria from gaining a foothold in the human system.

Insoluble fibers increase the water content and bulk of human waste product, making for enhanced motility and more regular elimination. (Yup, it helps you poop easier.) This helps any unwanted carcinogens more easily escape the body, which is the primary reason those with a diet high in fiber tend to have lower cancer rates.

How To Fix the Fiber Hole in Your Diet

Let’s face it, when most people think of fiber, they visualize a drink that looks suspiciously like wet sawdust that their grandmother used to force down with a shiver just before throwing in her dentures. But fiber has come a long way in just the last decade. The best ways for bodybuilders to bump up their fiber consumption are to add great-tasting foods such as whole-wheat pastas, beans, fruits, green vegetables, nuts and brown rice. But if your diet won’t allow all 60 g of fiber to come through dietary sources, there are some great fiber supplements on the market as well. One example of a leading sports-nutrition fiber supplement is BarnDad’s FiberDX, which provides a blend of both soluble and insoluble fibers. (Most fiber supplements are primarily one or the other.) The blend of fibers helps cut down on side effects sometimes associated with fiber supplements. It also includes 7 g of protein per serving. (Remember the wingman thing.)

Whatever source you choose, don’t skimp on fiber. It might just be the hidden edge you need to get the definition, mass and strength you’ve always wanted.

To read the article in it’s entirety, be sure to click here: Muscle & Body: Fiber Pump!