Healthcare Reveal

16 ANTI-AGING FOODS

admin — Thu, 06 Oct 2011 08:43:19 +0000

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Exercise and a healthy diet are the best (non-surgical) ways to keep you looking years — or decades — younger. But certain foods possess qualities that will improve your skin, boost your energy, and even fight of disease. Add these options to your diet, suggested by Chris Mohr, Ph.D., owner of Mohrresults.com, and experience their multiple benefits.

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Blueberries

These colorful little berries are high in fiber, loaded with vitamins and minerals, and a great source of antioxidants that may help protect the brain and skin.

Wild Salmon

As we age, it’s common for brain function to decline. Omega-3 fats, like those found in wild salmon, however, can protect the skin, brain, eyes, heart and joints. The American Heart Association suggests up to 12 ounces of fatty fish per week.

Pistachios

These little green nuts are not only high in nutrition, but they also have a major benefit over other nuts — they come in a shell. According to a study published in the journal Appetite, subjects consumed 41 percent fewer calories when in-shell nuts are offered compared to those already shelled.

Whey Protein

As we age, muscle mass begins to decline at around 1 percent per year. This loss becomes a vicious cycle — loss of muscle means lower metabolism, loss of coordination and balance and the list goes on. Fortunately, combining strength training with a little “magical” by-product of milk (whey protein isolate) can do wonders. Try adding it to a smoothie, mix in some blueberries, and you’ve got a winner! You can find whey protein powder in most grocery stores.

Greek Yogurt

This type of yogurt has double the protein and half the sugar of regular yogurt. Search for a Greek yogurt that has probiotics, special cultures that are great for gut health. Greek yogurt also has less lactose than regular yogurt which makes it easier to digest.

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Coffee

Coffee gets a bad rap, but it’s not as bad as you might think. The problem is what you put in your coffee — cream and sugar. Some data suggests coffee drinkers have less of a chance of dying from heart disease. Need another reason to enjoy you cup of joe? It may also lower the risk of type 2 diabetes and Parkinson’s disease

Barramundi

Say what? This fish is making an appearance on restaurant menus, and it’s really making waves. With half the calories of salmon, yet equal amounts of omega-3 fatty acids, it’s a great nutrient-dense option. Find it in the frozen section of many natural food stores.

Oats

Most American’s don’t eat enough fiber. Oats are one easy way to load up on this essential nutrient. Since fiber also helps fill you up, it may reduce the risk of middle-age weight gain when combined with other smart nutrition choices.

Red Wine

No, that’s not a typo — red wine contains a potent antioxidant called resveratrol. Animal research suggests high amounts of resveratrol may prevent cell death in the heart and brain. Now that’s a reason to drink up. Women should aim for one drink per day, while men can have two.

Spinach

This leafy green is a true nutrient powerhouse — and it’s easy to add to foods like scrambled eggs, pasta, as the base of a salad, or even smoothies. Spinach is rich in lutein, which has been shown to have anti-aging properties.

Corn

Who knew that corn did more than taste good on the cob? A University of Maryland study found that a component of fiber found in corn might prevent the growth of cancer. The researchers speculate the compound, IP6, which is found in corn, causes cancerous cells to stop dividing.

Whole Grains

There’s a lot of controversy about whether grains are actually good from your body, but most of this debate revolves around how carbohydrates impact your body fat levels. The truth: Whole grains have been associated in many studies with preventing cholesterol buildup in your arteries. And like most things in life, moderation is the key.

Cinnamon

Research shows that cinnamon may decrease the post-meal insulin spike. And the more controlled the spike, the less likely you are to store body fat. Sprinkle 1/4 teaspoon of cinnamon on your favorite foods daily — yogurt, oats, cottage cheese, or in a smoothie — it not only tastes great, but may help slim your waistline. And, it’s a powerful antioxidant to boot.

Dark Chocolate

Let your sweet tooth rejoice — dark chocolate is healthy! Research has shown that dark chocolate – not milk or white – has heart health properties. In fact, eating 1 ounce of dark chocolate per day has been associated with lower LDL (bad) cholesterol and higher HDL (good) cholesterol. Aim for dark chocolate that’s at least 70 percent cacao.

Curcumin

Here’s a new reason to experiment with Indian Food. Louisiana State University researchers found that curcumin — the yellow spice that gives curry its color — may have cancer destroying abilities. The reason: the curcumin restricts blood vessels in cancerous cells and inhibits movement. You don’t need to eat out at an Indian restaurant for the benefit. Just add 1 to 2 tablespoons to chicken, veggies or rice.

Sweet Potatoes

They do more than taste good at Thanksgiving. Sweet potatoes contain lycopene, which protects your skin from UV damage. It also is loaded with vitamin C, which produces collagen for healthier skin.

Source: http://www.livestrong.com/slideshow/545202-16-anti-aging-foods/

Chocolate Pecan Bars

admin — Thu, 06 Oct 2011 08:35:56 +0000

For the cookie base:

4 ounces (1 cup) whole-wheat pastry flour

2 ounces (1/2 cup) all-purpose flour

1/4 teaspoon salt

2 tablespoons organic sugar or raw brown sugar

3 ounces (6 tablespoons) cold unsalted butter, cut into pieces

1 teaspoon vanilla extract

2 to 3 teaspoons ice water

For the filling:

2 ounces (4 tablespoons) cold unsalted butter

1/3 cup mild honey, like clover

4 eggs

1 teaspoon vanilla extract

1/4 teaspoon freshly grated nutmeg

Pinch of salt

1/2 cup chopped bittersweet chocolate or chocolate chips

8 ounces (2 cups) pecan halves

1. Butter or oil a 9-by-13-by-2-inch pan and line with parchment. Butter the parchment. Sift together the flours and salt. Place the mixture in the bowl of a food processor fitted with the steel blade and add the sugar. Pulse to blend together. Add the butter and pulse until the mixture is crumbly. With the machine running, add the vanilla extract and ice water and process until the dough comes together on the blades. Stop the machine and, using your hands, press into an even layer in the prepared pan. Pierce with a fork all over and chill for 30 minutes. Meanwhile, preheat the oven to 350 degrees Fahrenheit.

2. Bake the cookie base for 20 minutes, until it is just beginning to color. Allow to cool for 5 minutes before adding the top layer.

3. Cream the butter with the honey, salt and nutmeg in a mixer fitted with the paddle attachment or in a food processor fitted with the steel blade. Beat in the eggs and vanilla. The mixture will look broken, which is fine.

4. Distribute the chocolate and then the pecans evenly over the cookie layer. Scrape in the butter and egg mixture and spread in an even layer. Place in the oven and bake 20 to 25 minutes, until set. Remove from the heat and allow to cool completely before cutting.

Yield: 18 to 20 bars

Advance preparation: This will keep for 3 or 4 days.

Nutritional information per serving: 244 calories; 6 grams saturated fat; 3 gram polyunsaturated fat; 7 grams monounsaturated fat; 58 milligrams cholesterol; 18 grams carbohydrates; 3 grams dietary fiber; 50 milligrams sodium; 4 grams protein.

Source: http://www.nytimes.com/2011/10/06/health/nutrition/06recipehealth.html?_r=1&ref=health

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Herbal Supplements for Acid Reflux in Babies

admin — Mon, 04 Apr 2011 13:55:23 +0000

Overview

You may have heard that spitting up is a sign of acid reflux in your baby, and if you’re interested in trying to avoid pharmaceutical treatments, might want to try to use herbal remedies. Acid reflux can be hard to diagnose, however, and there aren’t herbal treatments known to be effective in infants.

Acid Reflux

Acid reflux is common in both adults and babies. It’s the result a loose cardiac sphincter, a ring of muscle that normally prevents acid from leaving the stomach and entering the esophagus. If you have acid reflux, you experience the sensation of heartburn or pressure in the chest. While adults generally treat the condition with antacids or pharmaceuticals, these aren’t necessarily appropriate for infants.

Acid Reflux in Babies

Particularly common in premature babies, who have especially underdeveloped gastrointestinal systems, acid reflux in infants is the result of a weak cardiac sphincter that will tighten up with time. Almost all babies spit up occasionally after eating, but in some, stomach acid accompanies the spit-up and leads to discomfort. If your baby spits up and appears uncomfortable after eating, talk to your pediatrician about whether your baby might have acid reflux.

Herbals

There aren’t any herbal remedies that have been proved safe and effective for use in babies for acid reflux. While it may seem as though herbs are a safe alternative to pharmaceuticals, they’re actually regulated differently by the FDA, and don’t have to meet the rigorous safety standards to which pharmaceuticals are held. In fact, manufacturers don’t have to prove that herbals are either safe or effective before marketing them, meaning you may want to avoid herbals unless you’ve talked to your doctor first.

Treatments

The best treatment for acid reflux in babies is time — as your baby’s digestive tract matures, the acid reflux will resolve. In the meantime, you can try to keep your baby more upright during feedings and maintain the upright position for half an hour afterward to allow gravity to help keep acid in the stomach. For very severe cases of acid reflux in infants, your pediatrician may recommend a pharmaceutical treatment.

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Healthy Eating and Exercise

admin — Sun, 03 Apr 2011 13:08:19 +0000

Overview

Healthy eating, regular exercise and controlling your weight can increase your quality of life and even help you to live longer. There are certain aspects to eating that a healthy diet requires including emphasizing certain foods and limiting others. Exercise is only useful when done regularly and if done right can increase your well-being and reduce your risk of chronic disease like diabetes, cancer and cardiovascular disease.

Macronutrient Recommendations

First and foremost, healthy eating means eating only as many calories as your body needs. When you exceed the calories your body uses, you gain weight. Being overweight or obese increases your risk for developing chronic disease. A healthy diet consists of getting 45 to 65 percent of your total calories from carbohydrates. The USDA recommends getting at least half of your carbohydrates from a whole-grain source. An additional 10 to 35 percent of your calories should be from protein. Where you get your protein also matters. Lean sources like fish, poultry, soy and nuts are healthier sources than red meat. Your total fat should not exceed 35 percent of your total calories, you should also limit saturated fat intake to 10 percent or less of your total intake.

Fiber

Fiber is one of the healthier foods you to eat. Dietary sources of fiber include whole grains, fruits, vegetables and legumes. Fiber may be your secret weapon to healthy eating because it can help control your weight, blood sugar and cholesterol levels. Most high-fiber foods are also low in energy density, meaning there are a small amount of calories for a large portion.

Aerobic Exercise

Aerobic exercise is the kind of activity that gets your heart pumping faster and body moving. Aerobic physical activity is usually some kind of dynamic movement that involves moving the large muscle of your body, such as biking, swimming, walking or running. For health-related benefits from exercise, an adult should get 300 minutes of moderate-intensity aerobic exercise per week, according to the Centers for Disease Control and Prevention.

Resistance Training

Another important part of your exercise program is resistance training. Resistance or weight training helps to increase the strength of your muscles. This is beneficial because it can help increase your metabolic rate, your balance and your overall health. To successfully participate in a resistance-training program pick eight to 10 exercises that work the major muscle groups of your body including your legs, arms, shoulders, chest, abs and back. Start by performing one set of eight to 12 repetitions of each exercise, eventually working up to one to three sets of 10 to 15 repetitions. Try to use a moderate weight. Only perform your resistance-training program two to three days per week on non-consecutive days. Weight training is hard on your muscles, so they need at least one day of rest between sessions.

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What Does Cholesterol-Free Mean on a Food Label?

admin — Sun, 03 Apr 2011 12:57:53 +0000

Overview

Your body makes cholesterol and some of the food you eat may contain cholesterol. Dietary cholesterol can accumulate in your arteries, restricting blood flow that could lead to heart disease. You should restrict the amount of cholesterol you eat each day. Nutrition labels can help you make intelligent choices about the food you eat. “No-cholesterol foods” may, but do not necessarily, promote heart health.

Food Nutrition Labels

Nutrition labels provide you with important information about how food may help or harm your health. A nutrition label will include information that could affect your weight, such as serving size and calories, and information about the amount and type of fat a product contains. It will also tell you whether a food item contains protein, carbohydrates and fiber and, if so, how much. A nutrition label can help you keep track of your sodium consumption and whether a product will help you meet your recommended daily value of vitamins and minerals. A food label also tells you how the information fits into a standard 2,000-calorie-a-day diet.

Cholesterol-Free

Only animal products contain cholesterol. If a food nutrition label says an item contains no cholesterol, this means it was not derived from an animal. Meat, eggs and dairy products contain cholesterol. If you’re buying a bakery item, a cholesterol-free item does not contain eggs, milk, butter or other animal fats such as lard. To help you fight against heart disease, you should keep your daily consumption of cholesterol below 300 mg. If factors beyond your diet put you at risk for heart disease, MayoClinic.com recommends you keep daily cholesterol below 200 mg. Risk factors include underlying medical conditions such as diabetes, family history of heart disease and your age.

Fat-Free

Cholesterol-free does not mean fat-free. A product that contains no cholesterol may include saturated fat. Saturated fat, like cholesterol, comes from animal products. But you can also find saturated fat in tropical oils such as coconut and palm. If you’re purchasing processed food, note the information about saturated fat as well as cholesterol. An apple turnover, for instance, may include no cholesterol, but high amounts of saturated fat from palm oils may be used to make its flaky crust. MayoClinic.com recommends you limit saturated fat to 10 percent of your daily calories. This amounts to about 20 g.

Considerations

A product free of cholesterol may also include another type of unhealthy fat called trans fat. A nutrition label will tell you this. Commercial baked goods may contain trans fat, made by processing liquid vegetable oils to create solid fats, such as margarine and shortening. You should severely limit your consumption of trans fat to 2 g, or 1 percent of your daily calories. A small bag of potato chips may contain no cholesterol but more than a day’s supply of trans fat.

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Homeopathic Baby Teething Gels

admin — Sun, 03 Apr 2011 07:54:41 +0000

Video Transcript

In my last clip I covered homeopathic teething tablets, in this clip I’m going to talk about, other types of homeopathic relief for babies, from teething. The first one I’m going to start with is the homeopathic teething gel. This one’s different, from the other ones, on the market, because it doesn’t necessarily numb your baby’s mouth. What happens, with those traditional ones, is that, if you put them on your finger or the Q-tip and you’re putting them in the baby’s mouth, inevitably they’re going to move their tongue, to whatever you’re putting in their mouth and their tongue goes numb and then it spreads it all over their mouth, so the whole mouth gets numb. That’s not a very comfortable feeling for adults, much less babies, and they don’t understand what’s going on so it probably actually makes them unhappy. I like the teething gel because it has natural products, in it, that just ease the discomfort, it doesn’t make their whole mouth numb. You can use this in two ways. You can either use your finger or a Q-tip and what you’re going to do is use about one quarter inch, little strip, on your finger tip, you can also use a Q-tip and I’ll show that, in just a minute. You just come in and you put it in the baby’s mouth and rub it on the gums or, wherever the baby’s teething. If you’re not sure, you can put it all over their gums. This is nice because they will start to calm down and if they’ve been really fussy and unhappy, they may even fall asleep and take a nap or eat, if they have been refusing to eat. When you use a Q-tip, it’s basically the same thing. You just take your Q-tip out, put a little dab, on the end of the Q-tip and then put the Q-tip in the baby’s mouth and wipe it around on their gums, with the Q-tip. Other remedies, that I like, are the teething relief. This one is by Natural Bio and I really like it because it’s a liquid, it seems to act really quickly and we’ve gotten great feedback from parents on this, as well. It’s very easy to administer and because it is liquid, you’re going to give them point five millimeters, of the medicine. You’re just going to fill up the whole syringe and then squeeze it down to the point five millimeter line and then that’s how much you’re going to give the baby. When you give it to them, you don’t want to put it straight into their mouth, like this, because when you release the medicine, you don’t want them to choke on it. You want to put it towards either one of their cheeks and release it into their cheek and that way it kind of floats around in their mouth and then they can naturally just swallow it. Another nice one is Grape Water. People are familiar with this from using it with their young babies for colic but it’s also really good for teething, as well. This is a liquid, as well, and it comes with a syringe for administering, which makes it really easy, two. Either one of these, any of these, are really great for helping the baby to ease their discomfort, from teething, and distract them, a little bit, from it as well.

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Benefits of Drinking Water for Children

admin — Sun, 03 Apr 2011 01:54:42 +0000

Overview

Water is crucial for survival. Human beings need to drink several glasses of water each day to keep their body working properly. MayoClinic.com reports that the human body is made of 60 percent water so drinking adequate amounts is important. Your child needs access to clean drinking water throughout the day to help maintain her health. When your child drinks plenty of water, she is also reaping several protective benefits.

Fluoride

Many water municipalities add fluoride to the water supply so that when your child drinks tap water he is consuming some of this additive, which is beneficial for his oral health. KidsHealth reports that fluoride may help prevent dental cavities and may also reverse tooth decay in the early stages of the disease. As your child consumes fluoride from drinking water, his teeth absorb it so that they can form and maintain their strength. Fluoride also helps protect the surface of your child’s teeth from foods, such as sugar, that can lead to cavities and tooth decay. Most bottled water does not supply fluoride so your child should drink some tap water each day.

Reduces Consumption of Sugary Beverages

The rate of soda consumption among children continues to increase, which means that many children drink more sugary drinks than water. Sharron Dalton reports in her book, “Our Overweight Children,” that making water readily available to your children may reduce how many sugary drinks she consumes. Provide your child with a refillable water bottle that she is only allowed to drink water from. Encourage her to fill it up several times a day and she will be quenching her thirst with healthy water rather than sugar-filled drinks. Restrict sugary drinks for occasional treats.

Prevents Dehydration

Your child’s body needs a constant supply of water to ensure that his body is able to carry out all of the functions that allow him to learn, grow and be physically active. When your child does not drink enough water, he may experience mild dehydration, which can cause him to feel tired and leave him without any energy. KidsHealth adds that if your child is dehydrated, he may also exhibit symptoms like dry mouth and a lack of urination. Offer your child water throughout the day and increase how much he drinks when he is playing hard, exercising or otherwise being physically active.

Flushes Out Toxins and Carries Nutrients

Water plays many roles in your child’s body, and getting rid of toxins that can lead to illness is one of the most important. When your child supplies her body with a steady stream of water, it will help flush out her organs so that toxins are not able to cause damage. MayoClinic.com adds that when your child supplies her body with water, the nutrients she consumes from her food are more likely to be efficiently transported to all of her internal organs.

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How Good Nutrition & Exercise Help Children’s Physical Development

admin — Sun, 03 Apr 2011 01:54:41 +0000

Overview

Establishing patterns of healthy eating and exercise through both structured programs and recreational activities builds the foundation for a healthy and disease-free life for the generations of tomorrow. An estimated 1 in 3 children are overweight, and 1 in 6 are obese, according to the American Psychological Association. These statistics are tracking children as young as 6 years old into their late teens, predisposing this age group to serious health risks, including diabetes, hypertension, heart disease, high cholesterol, osteoporosis and osteoarthritis. Illustrating to youth the importance of making healthy choices early on will help them live a higher quality of life and reach optimum physical development.

Behavorial Benefits

Proper nutritional intake includes a variety of whole-food sources coming from complex carbohydrates, lean proteins and healthy fats, which provide the necessary fuel for your body to process foods and break them down for energy. This allows your body to pump oxygen-rich blood throughout your body, including to your brain. According to the American Heart Association, 10 percent of adolescents ages 12 to 19 have cholesterol levels exceeding 200 mg/dl. Implementing a healthy diet is imperative for cognitive development and critical learning. Exercise also helps children feel more positively about their bodies and what they are capable of doing physically, while helping them to deal with emotions they may not have experienced before during their development. These emotions might include anxiety, sadness or stress resulting from new relationships with friends, or obstacles in the classroom.

Building a Better Body

Healthy eating and exercise also aids in building a strong immune system, which is imperative during the years of development to protect the body from various illnesses and equip it to deal with them in the future. Building strong, solid muscles and bones is also important from a functional fitness standpoint, because it makes the daily activities of life much less stressful on the body. Also, keeping body fat to a minimum is something that should be maintained for life, and if this is something that is monitored during early development, it makes the maintenance of it much simpler as the body grows and ages, and alleviates many of the illness mentioned. It also aids in eliminating excess stress on the muscles, joints and bone structure. This also helps alleviate postural problems that can occur during development.

Avoidance of Eating Disorders

Establishing healthy eating patterns and experiencing positive emotions resulting from exercise and recreational activities can help combat insecurities about the body’s appearance, especially in young girls. Understanding portion control and making whole, healthy food choices can help eliminate the dangerous cycle of starvation diets, using diet pills or laxatives and in serious cases becoming anorexic or bulimic. These conditions can result in extreme malnutrition and iron deficiencies, which can stunt healthy growth and development and in some cases lead to death.

Implementing Physical Activity

The American Heart Association recommends that children receive a minimum of 20 minutes of exercise per day. After a long day sitting at a desk, children should stay active after school instead of coming home and sitting in front of the television. Children spend an average of three hours in front of the television when they return home from school, so keeping them involved after school provides a healthy dose of activity. Involving them in sports they enjoy not only provides them with exercise but also helps establish team work and a sense of belonging. Implementing chores around the house that are functional in nature such as mowing the lawn, raking the leaves or scrubbing the floor help to build coordination, maturity and strength while also teaching them responsibility, all important factors for healthy growth and development.

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Miralax or Psyllium With Pain Meds

admin — Sun, 03 Apr 2011 01:54:41 +0000

Overview

Opioids, or narcotics, are among the most commonly prescribed analgesic medications in America. They are effective painkillers, but they possess side effects that can significantly impact your quality of life. The risks of habituation and addiction from long-term use of narcotics are well-known and highly publicized, but other, more mundane problems are more likely to accompany your use of these medications. Sedation, impaired judgment and slowed reflexes may limit your ability to drive or work, and constipation could have you reaching for a laxative.

Narcotics and Constipation

According to the October 2006 “American Family Physician,” constipation is the most common adverse effect associated with opioid use. Opioids decrease the muscular activity in your intestine, which slows the movement of material through your gastrointestinal tract. This allows your gut to reabsorb more water from your stool than it normally would, which decreases the fluidity of the stool and makes it more difficult to eliminate.

Pain Reduces Mobility

Increasing your intake of fluid and fiber sometimes helps to alleviate constipation, no matter what the underlying cause might be. Physical activity is also helpful, as it tends to increase gastrointestinal motility. However, if you are taking pain medications, your activity level has probably already decreased due to your underlying condition. Furthermore, the deleterious effects of opioids on balance and reflexes could impair your ability to exercise or even walk safely.

Miralax

Miralax, or polyethylene glycol, is an osmotic laxative. It acts like a chemical sponge that draws water into your gut, increases the fluidity of your stool and accelerates the movement of material through your gastrointestinal tract. It can cause bloating, cramping, flatulence and diarrhea. According to RxList, no interactions between Miralax and other drugs have been identified. However, this laxative could hasten the movement of pain medications through your intestine, thereby decreasing their absorption.

Psyllium

Psyllium husks are a bulk-forming, soluble fiber. By absorbing water in your intestine, psyllium increases the bulk of your stool. This, in turn, stimulates intestinal movement and improved elimination. Psyllium’s major side effects are bloating and flatulence. RxList cites several psyllium-drug interactions, including carbamazepine, warfarin and diabetes medications. Because psyllium is a fiber, it binds to these agents and prevents their absorption. Pain medications could conceivably suffer this same fate.

Considerations

Constipation is a common side effect of opioid pain medications. Miralax and psyllium are both reasonable approaches to constipation caused by opioids, but experts at the National Institute of Pain note that most patients taking pain medications are unsatisfied with their bowel function, even when laxatives are used. Miralax should be used conservatively to avoid diarrhea, and psyllium should be taken at least two hours apart from your pain medications to avoid interference with absorption. If you are taking pain medications, ask your doctor about the best way to deal with constipation.

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Healthy Diet for Constipation

admin — Sun, 03 Apr 2011 01:54:40 +0000

Overview

Constipation is defined as infrequent or difficult bowel movements. Regular movements vary among individuals. For some, bowel movements are daily; for others, they may be three to four times per week. According to MayoClinic.com, fewer than three bowel movements per week may require treatment. Constipation can result from poor diet, inadequate water consumption and even stress. Consult your healthcare provider if you experience constipation. He or she may recommend simple dietary changes.

Water

Water is essential for all life to function properly. Requirements for daily water intake depend on your gender and level of activity. Replenishing water lost through sweat, respiration and excretion provides the minimum amount needed. This can range from 1.5 to 2.5 liters per day. One common formula is 8 cups, or 64 oz. per day, which is a little less than 2 liters. However, if you suffer from sluggish bowels, you may want to consider increasing the amount of water you drink on a daily basis above the minimum requirement. MayoClinic.com recommends consuming as much as 13 cups per day for men and 9 cups per day for women.

Fiber

The two kinds of fiber are soluble and insoluble. Both are found in the various plants we consume. Soluble fiber helps absorb cholesterol during digestion. Insoluble fiber cannot be absorbed and provides bulk in the intestines. Both kinds are important for digestion and elimination. Not consuming enough dietary fiber can lead to constipation. A healthy diet should have anywhere from 20 to 35 g of fiber daily. Examples of high-fiber foods include whole-wheat spaghetti, with 6.2 g per cup; oatmeal, with 4 g per cup; baked beans, with 10.4 g per cup; peas, with 8.8 g per cup; and black beans, with 15 g per cup.

Fruits and Vegetables

Fresh fruits and vegetables are not only a great source of fiber, but they also contain additional water. Include a good portion of raw fruits and vegetables in your diet, as water and soluble fiber may be lost during cooking. According to the U.S. Department of Agriculture’s food pyramid, adults require 2 1/2 to 3 cups of vegetables and 1 1/2 to 2 cups of fruit each day. Examples of high-fiber, vitamin-rich fruits and vegetables include: one medium pear, with 5.5 g of fiber; one medium apple, with 4.4 g; 1 cup of raspberries, with 8 g; one medium artichoke, with 10.3 g; and broccoli, with 5.1 g per cup.

Exercise

Regular exercise helps stimulate intestinal activity. Exercise has the added benefit of controlling your weight and helping to relieve stress. At least 30 minutes of moderate to vigorous exercise should be done each day. However, this does not mean you have to go to the gym on a daily basis to treat constipation. The key is to keep the body moving and stay active. Some obvious examples of exercise include jogging, biking, hiking, swimming, aerobics and weight training. However, do not discount yard work such as gardening and mowing the lawn, housework or practicing an active hobby or favorite sport.

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