HealthyLife Articles

Tag: fiber

Constipation

Abdominal & Urinary Conditions

Constipation is having trouble passing stool or having hard stools. “Regularity” does not mean that you have a bowel movement every day. Normal bowel habits range from 3 movements a day to 3 each week. What is more important is what is normal for you.

Signs & Symptoms

* A hard time passing stool. Not being able to pass stool. Having very hard stool.

* Straining to have a bowel movement.

* Abdominal swelling. The feeling of continued fullness after passing stool.

Causes

* Drinking too few fluids. Not eating enough dietary fiber.

* Not being active enough.

* Not going to the bathroom when you have the urge to pass stool.

* Misuse of laxatives.

* A side effect of some heart, pain, and antidepressant medicines, as well as, antacids, antihistamines, and water pills.

* Chronic illnesses that slow the digestive tract. Examples are diabetes and an underactive thyroid.

* Cancer or other diseases of the bowel.

Treatment

Self-care usually treats constipation. You may also need to talk to your doctor about health problems and medicines that could cause the problem.

Questions to Ask

Self-Care / Prevention

* Eat foods high in dietary fiber. Examples are bran, whole-grain breads and cereals, and fresh fruits and vegetables.

* Drink at least 1-1/2 to 2 quarts fluids every day. Have hot water, tea, etc. to stimulate the bowel.

* Get enough exercise.

* Don’t resist the urge to pass stool.

* If you take antacids or iron supplements and get constipated easily, discuss the use of these with your doctor.

* Take stool softeners (e.g., Colace), fiber supplements (e.g., Metamucil), “stimulant” laxatives (e.g., Ex-Lax), or enemas, as directed on the label and by your doctor.

© American Institute for Preventive Medicine

January 23, 2026
Simple Ways To Lower Cholesterol

SELF-CARE CORNER

You can’t feel or see high cholesterol, but it’s nothing to brush aside. People with high cholesterol have twice the risk of heart disease as those who have normal levels. The Centers for Disease Control and Prevention says 1 out of 3 American adults has high cholesterol – and less than half of them get the treatment they need.

A simple blood test, done at least every five years, can tell you if you have high cholesterol. If your levels are high, your doctor may put you on a cholesterol-lowering program. This may include medicine, but often includes changes you can make at home to be healthier.

Lifestyle changes are an important way to lower high cholesterol and cut your risk of heart disease. Even if your cholesterol isn’t high, these changes can help you keep it at a healthy level. The American Academy of Family Physicians says people should:

*Avoid smoking or quit if you do smoke.Smoking lowers your good cholesterol. Talk to your doctor if you need help quitting tobacco.

*Work toward a healthy weight.Losing just a few pounds can lower bad cholesterol and triglycerides.

*Get active.Exercise can raise HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides. Try for 30 minutes of activity, 5 days per week.

*Get more fiber in your diet.Soluble fiber, found in oats, legumes, and fruits and vegetables, may help lower cholesterol.

*Eat healthy fats.Avoid saturated and trans fats found in many processed, fried and animal foods. Focus on healthy fats found in olive oil, fish, avocados, seeds and nuts.

*Eat more vegetarian proteins.Beans, nuts, peas, soy and lentils are healthy proteins that don’t have the saturated fats found in most meat.

*Limit foods with cholesterol.Healthy people should eat less than 300 milligrams of cholesterol per day. People with heart disease may need to eat less than 200 milligrams a day.

*Ask about supplements.Some natural supplements can help lower cholesterol in addition to making healthy diet and exercise changes. These include:

– Plant sterols and stanols

– Omega-3 fatty acids (usually found in fish oil supplements)

– Red yeast rice

Always ask your doctor before taking any natural supplements, especially if you have health conditions or take any medicines.

© American Institute for Preventive Medicine

January 23, 2026
Foods That Fight Cavities

Dental & Mouth Concerns

Now you know how sticky sweets promote tooth decay. What you may not realize is that some foods prevent tooth decay. Research studies show that certain foods, like cheese and peanut butter, counteract the acids in the mouth that wear down the tooth enamel. (Be careful to buy plain, all-natural peanut butter, without added sugar of any kind.) Other tooth-saving foods include:

* Nuts and seeds.

* Meat, fish, poultry, and eggs.

* Olives and dill pickles.

* Milk, plain yogurt, and cheese.

© American Institute for Preventive Medicine

January 23, 2026
Tips For Good Digestion

Mature Health: Over Age 50

Around the age of 40, people begin to notice that they can’t tolerate certain foods as well as they used to. As you get older, your stomach produces a smaller volume of digestive enzymes and other secretions, and your body may not digest or absorb foods as easily as it did when you were younger.

If you are prone to digestive problems, follow these tips.

* See a dentist if you are having trouble with your teeth or dentures. Poorly fitting dentures, sensitive teeth, and diseased gums can make chewing difficult.

* Eat smaller, lighter meals, spaced throughout the day, instead of heavy meals. As a person ages, the blood supply to the small intestine declines, hindering the absorption of nutrients from a sudden, large delivery of food.

* To prevent gas and bloating, don’t gulp liquids or talk while chewing food.

* Limit the amount of gas-producing foods you eat. Cabbage, onions, and cooked dried beans are common offenders.

* Eliminate milk products from your diet if they cause bloating, intestinal gas, or diarrhea, but be sure to supplement your diet with calcium. (You may be able to tolerate small amounts of milk products if you treat them with Lactaid, a digestive aid sold in many health food stores.

* Avoid wearing tight clothing around your waist at mealtime.

* Don’t lie down for at least 2 hours after you’ve finished a meal, and don’t eat right before bedtime.

© American Institute for Preventive Medicine

January 23, 2026
How To Prevent Bowel Problems

Mature Health: Over Age 50

By the time people reach their forties, fifties, or sixties, they will usually experience some form of bowel trouble such as diverticulosis, irritable bowel, and constipation.

To prevent various kinds of bowel trouble, practice these healthful habits.

* Eat a diet high in fiber. (Oat bran, wheat bran, beans, fruit, and vegetables are good sources of fiber.)

* Avoid routine use of laxatives, since they disrupt the normal rhythm of the bowel. To ease elimination, take a high-fiber preparation like Metamucil instead.

* Drink at least six to eight 8-ounce glasses of water a day.

* Avoid straining when passing stool.

You should see your doctor if you notice blood in the stool, experience severe abdominal pain, pass pencil-thin stools, or note a significant change in your bowel habits.

© American Institute for Preventive Medicine

January 23, 2026
Fruits & Vegetables

Healthylife® Weigh

Part 2

Fruits & vegetables make up the biggest part of MyPlate.

Why should I eat fruits & vegetables?

1. Fruits & vegetables are packed with nutrients. They provide essential vitamins and minerals, fiber, and a variety of phytochemicals (plant chemicals) that may play a role in preventing certain diseases.

2. Fruits & vegetables contain water that helps you stay hydrated.

3. Fruits & vegetables are high in fiber, which improves digestion and helps you feel full. Fiber also helps you use the energy from your food for a longer period of time, reducing feelings of hunger.

4. Fruits & vegetables are tasty and can be prepared in many ways. They can add color, crunch, and flavor to your meals and snacks!

Aim for variety

Fruit: Choose a variety of whole fruits. The skin contains many unique nutrients and a lot of heart-healthy fiber. Choose fresh, frozen, canned (in juice to avoid added sugars), or dried fruits. ½ cup of fruit counts as:

* ½ cup raw or cooked fruit

* 1 small banana, peach, or orange

* 1 large plum or 16 seedless grapes

* ½ cup of chopped, cooked, or canned fruit

* 4 tablespoons or 1/4 cup of raisins, prunes or dates

* ½ cup 100% fruit juice

Vegetables: Include a variety of choices during your day. Choices can be fresh, frozen, or canned (choose low-sodium options). 1 cup of vegetables counts as:

* 2 cups raw leafy vegetables

* 1 cup of other vegetables; cooked or chopped raw

* 1 cup 100% vegetable juice (choose juices less often)

© American Institute for Preventive Medicine

January 23, 2026
Fruits & Vegetables 2

Healthylife® Weigh

Menus & Recipes

Choose a wide variety of whole fruits and vegetables for a huge assortment of vitamins, minerals, phytochemicals, and fiber. Select fresh, frozen, dried, or canned. Choose canned fruit packed in juice to avoid added sugar. Choose canned vegetables with reduced or low sodium levels. Try to include a fruit or vegetable with most snacks and all meals.

½ cup of fruit counts as:

* ½ cup raw, chopped, cooked, or canned fruit

* 1 small banana, peach, or orange

* 1 large plum or 16 seedless grapes

* ½ cup 100% fruit juice

* ¼ cup dried fruit

1 cup of vegetables counts as:

* 2 cups raw leafy vegetables

* 1 cup of other vegetables, cooked or chopped raw

* 1 cup 100% vegetable juice (choose less often)

© American Institute for Preventive Medicine

January 23, 2026
5 Ways To Feel Fuller, Longer

HEALTHY EATING

Want to feel full without overeating?Certain nutrients and foods may help curb your appetite and make you feel fuller longer, according to the Institute of Food Technologists.

1. Protein

Add protein (such as low-fat cheese) to breakfast. And a high-protein afternoon snack containing soy can lead to appetite control and less evening snacking.

2. Whole grains and fiber

Oats increased appetite-control hormones up to 4 hours after a meal, but rice-based foods did not.

3. Eggs

Eggs are one of the densest proteins in the non-meat category. Eating one egg with breakfast will help to reduce hunger between meal times.

4. Almonds

The healthy fats in almonds decrease hunger and improve dietary vitamin E intake. People who ate 1.5 oz. of dry-roasted, lightly salted almonds every day helped curb their hunger without increasing body weight.

5. Pulses

Part of the legume family, pulses include dried peas, edible beans, lentils, and chickpeas. They are high in protein and low in fat, and are proven to contribute to a feeling of fullness.

© American Institute for Preventive Medicine

January 23, 2026
Beans, Peas May Help You Slim Down

HEALTHY EATING

Have you ever eaten “pulses”? There’s a good chance you have – and you may want to start eating more of them.

Pulses are the edible seeds of legumes. They include kidney beans, lima beans, butter beans, chick peas, black-eyed peas and lentils – available canned or dried.

Nutritionists already praise pulses as an excellent source of fiber, protein and vitamins. But a recent study published in The American Journal of Clinical Nutrition says that adults who added pulses to their daily diet lost more weight than those who didn’t eat them. And, there was no other special effort involved. The feeling of fullness can help people eat less and consume fewer calories without feeling hungry.

Pulses have other benefits too. They may help lower blood levels of LDL (bad) cholesterol. They also have a low glycemic index. Glycemic index measures how foods that contain carbohydrates raise blood sugar. Foods with a high glycemic index raise your blood sugar more than foods with a low glycemic index.

© American Institute for Preventive Medicine

January 23, 2026
Eat Less Without Being Hungry

HEALTHY EATING

If you’re trying to lose weight, you may already know that you need to cut calories. If you consume more calories than your body needs, it stores those extra calories as fat. To lose weight, you actually have to eat fewer calories than your body needs.

But cutting calories isn’t always easy. Many people don’t stick with diets because of one main reason: hunger. The body’s hunger signals are nearly impossible to ignore. Your stomach growls, you feel tired, and you can’t concentrate. Over time, your hunger becomes harder to fight, and you may give up on your diet or overeat.

It doesn’t have to be this way. You can eat enough food to stay satisfied while still cutting calories. Experts say it’s the amount and types of food you eat, not the number of calories that fills you up. The key is to choose “low-energy-dense foods,” or foods low in calories that can still satisfy your hunger, according to the CDC. In general, these types of foods have lots of water content, high fiber, and/or very little fat.

Some of the best low-energy-dense foods include:

* Fresh fruits and vegetables

* Beans and legumes

* Low-fat or fat-free dairy foods

* Broth-based soups (not cream-based ones)

* Whole grains (look for whole grains and fiber on the food label)

Think about a side-by-side comparison of low- versus high-energy-dense foods. One cup of french fries has 168 calories. But, one cup of salad with a tablespoon of low-calorie dressing has only 30 calories. You’ve just eaten the same amount of food, and slashed your calorie intake by more than 80 percent.

It’s also a good idea to keep track of what you eat each day, so you have a clear picture of how many calories you’re consuming. The ChooseMyPlate website atwww.choosemyplate.govhas resources to help you focus on eating the right foods and making gradual, realistic changes to your diet for better health. No crash diets or hunger pangs are needed!

© American Institute for Preventive Medicine

January 23, 2026