Are you eating enough fiber?

Eating more dietary fiber and whole grains protects against diseases such as coronary heart disease (CHD), stroke, type 2 diabetes, and colorectal cancer, according a new review commissioned by the World Health Organization (WHO).

Researchers reviewed 40 years of studies encompassing 135 million person-years.

They found that eating at least 25 g to 29 g of dietary fiber a day yielded significant health benefits, decreasing both total deaths and the incidence of CHD, type 2 diabetes, and colorectal cancer.

"We found that the amount of dietary fiber was linked to a surprisingly broad range of relevant diseases”.

"Carbohydrate intake is a fairly regular topic in the media, with most of the news focusing on the amount of carbohydrates one should eat; however, sugars, starches, and fibers are all carbohydrates that perform different roles in the body."

"With this in mind, it is perhaps too simplistic to just consider the total amount of carbohydrate."

There was a 15% to 31% reduction in the risk for all-cause mortality  for those who ate the highest quantity of fiber, compared with those who ate the least.

For every 8 g increase in dietary fiber consumed daily, total deaths and incidents of CHD, type 2 diabetes, and colorectal cancer decreased by 5% to 17%.

There was also increased protection against stroke and breast cancer.
Moreover, for every 15 g increase in daily consumption of whole grains, total deaths and the incidence of CHD, type 2 diabetes, and colorectal cancer decreased by 2% to 19%.

"Fiber-containing foods should be chewed before passing through the stomach and into small bowel, where they affect satiety, glucose and insulin responses, and lipid absorption.”

Researcher’s pointed out that most people currently consume less than 20 g of fiber per day, and added that "practical ways to increase fiber intake is to base meals and snacks around whole grains, vegetables and whole fruits."

Dr. Stephen Kelly, BSc., DC

Family First Chiropractic and Wellness

142 Erickson Drive,

Red Deer, Alberta T4R 2C3

403.347.3261 Fax 403.347.322

www.family1stchiro.ca

Fighting the Winter Blues

With the days being shorter and the air outside is a lot colder. Staying indoors, and only doing things that brings us comfort is tempting. Like sitting on our phones or binging our favorite TV series. However, while comfortable and warm these activities are. They leave us sedentary, and not as active as we are in the summer. This affects the balance of chemicals produced in the body that impacts how we feel. Particularly pain and pleasure. These are our endorphins taking affect.

Endorphins are our natural pain and stress fighters. They interact with your brain responsible for our emotional responses and sensitivity to pain. Since Endorphins are also responsible for our feelings of pleasure they are linked to our reward system involved in eating, drinking, sexual activity, and maternal behaviour. Luckily, there are a few things you can do to help boost the level of endorphins in your body. One of those things is exercise.

Exercise encourages the body to produce more endorphins. For example, sometimes runners experience a “runner’s high”, or a level of vitality after a workout. These are the Endorphins kicking in. The same experience can be had for anyone after an extended period of physical exercise. Working your body physically can give you more energy throughout the day, allowing you to sleep better at night and feel more relaxed. It also helps the brain repair and recover, reduces inflammation in the body, and helps you feel calm and have an overall sense of well-being.

You can replicate these positive sensations by taking steps to add a bit more exercise into your day. Any activity leaving you out of breath for bouts of 10 minutes or more throughout the week can help you fend off the winter blues.

Regular meditation, yoga, and tai-chi helps to decrease stress hormones and increase endorphins as well. So you Yogies can that Endorphin boost too.  Not only that, simple pleasures such as love, laughter, sunshine, and chocolate all increase endorphins as well.

Take care of yourself this winter Red Deer, and remember that there are lots of ways to make the short dark winter days brighter.

Dr. Elton Clemence

Dr. Elton Clemence practices at Family First Chiropractic located at 142 Erickson drive in Red Deer. Call us today to make an appointment (403)347-3261 or visit us at www.family1stchiro.ca.