The health benefits of a diet high in fiber include lower cholesterol, decreased risk of heart disease and even reduced risk for certain cancers. A diet high in fiber also reduces the symptoms of constipation, hemorrhoids and irritable bowel syndrome.
Fiber is found in plant-based foods and can be either soluble or insoluble. Soluble fiber (found in oat bran, barley and many fruits and vegetables) dissolves in water and can be absorbed into the blood stream. Because it is absorbed into the blood stream, soluble fiber can lower LDL or “bad” cholesterol by as much as 7 percent. Soluble fiber also helps to stabilize blood sugar. Insoluble dietary fiber (found primarily in wheat bran and legumes) helps to promote bowel regularity and digestive health.
Unfortunately, fiber intake in the United States averages less than 15 grams/person/day. This is much less than the recommended intake of 21-25 grams/day for women and 30-38 grams/day for men. Foods rich in fiber include raspberries, lentils, black beans, pinto beans, green peas and oats. Be wary of whole wheat bread as the processing of the bread eliminates most of the fiber. Cereals can be a good source of fiber; however, you need to learn to read the labels and avoid the excessive amounts of sugar that are added to many cereals.
Dr. Catherine Stallworth, Integrative Medicine Specialist at Nashville Medical Group and Medical Director of Life Therapies Inpatient Rehabilitation Unit at Baptist Hospital
Aging often increases urge to go
I am writing about the same problem that is affecting two people. I’m a 58-year-old female, the other person is a 75-year-old male acquaintance. We both drink water all day and go to the restroom an average of four to five times. The problem is at night. We are up six-plus times with a full bladder — about every hour or so, which is leaving us both very unrested and extremely dehydrated by morning. Neither of us are diabetic; I'm only slightly overweight (20 pounds), he’s at normal weight. The only medication I'm taking is an acid reducer for acid reflux at bedtime; I don’t think he's taking any meds.
Waking up to urinate at night, or nocturia, is a common problem among older adults. In general, we tend to make more urine at night, because we’re lying down and the blood flow to the kidney is better. As we get older, our bladders lose some of their stretch, or compliance, which means that they may hold less urine and/or start to feel full quicker. This (along with other issues associated with aging, such as benign enlargement of the prostate in men or relaxation of the pelvic muscles in women) is why older people often have to wake up to use the restroom at night. A urologist can recommend medical or behavioral treatments to help lessen or resolve this problem.
Medical Advice Disclaimer: Doctors’ responses — based only on information from reader-submitted questions and not from physical examinations — are for educational purposes and should not be considered to govern your medical situation. If you believe this column includes information related to a condition you, a family member or someone under your care or guardianship is encountering, contact your physician or a qualified health-care provider for direct consultation.
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