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March 22, 2011
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Latest: Diet High In Fiber May Mean Longer Life...
- Overweight? Shocking Proof that it may not be your fault
1 Quick Technique To Burn More Fat
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Latest: Diet High In Fiber May Mean Longer Life...
Dear Reader,
Yet another reason for eating more fiber. Researchers out of the National Cancer Institute report in the Archives of Internal Medicine that a diet rich in fiber cuts your risk of death from heart disease, respiratory disease or any cause by 22%.
Experts know that fiber has been tied to a lower risk of some cancers, heart disease, diabetes and may prevent obesity because it helps keep digestion moving while keeping cholesterol, blood sugar and blood pressure low. It also promotes weight loss and brings down inflammation.
Fiber is given its due in the latest U.S. Dietary Guidelines that urge us to eat lots of fiber-rich fruits, veggies and whole grains every day as part of a healthy eating plan.
The most recent guidelines call for adults to get 14 grams of dietary fiber for every 1,000 calories in the diet. Most Americans get less than half that much. Fiber is probably best known for its ability to ease constipation and keep digestion moving along, but science knows this nutrient does a whole lot more.
For this latest NCI study, a team lead by Yikyung Park gathered data on 388,122 adults who took part in the large, prospective cohort National Institutes of Health-AARP Diet and Health Study.
The participants completed a questionnaire about what they ate - the amount of fiber ranged from 13 to 29 grams a day for men; 11 to 26 grams a day for women. The subjects who ate the most fiber were 22% less likely to die over the follow up period than those who got the least amount of fiber. The risk of heart and respiratory conditions was cut from 24-56% among men; 34 to 59% for women who ate the most fiber according to the researchers.
Fiber from grains seemed most beneficial in terms of reduced risk of death.
There haven't been a lot of studies to look at this association. Most of the research has focused on the tie between fiber intake and heart disease, and this work also supports those earlier conclusions, but adds to the body of evidence by showing that dietary fiber intake is linked to a decreased likelihood of death.
Makes getting enough fiber every day seem a whole lot more important now, doesn't it?
Continues below...
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Latest: Diet High In Fiber May Mean Longer Life... Continued...
In a commentary that accompanies the NCI study, other experts applaud the careful
control performed by the team and believe it enhances the validity of the findings.
Fiber may very well be important in terms of longevity. But the inverse (one
thing goes up, the other goes down) association between fiber intake and death
from infectious or respiratory disease might indicate antioxidant and anti-inflammatory
properties as well.
It's important to understand that the reduced death risk could be due to those
with high fiber intakes also leading an overall healthier lifestyle. Perhaps
they're also more active, more aware of contaminants in their environment and
willing to make getting enough quality sleep a priority.
All you have to do is make the choice... a simple step really, to (slowly) add
more fiber to what you eat, choosing higher fiber alternatives and getting plenty
of fluids along the way. You'll be giving your body a beneficial nutrient while
also possibly avoiding some very scary, very serious health conditions, today
and for years to come.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=125925
Info on nutrition and healthy eating:
http://www.mayoclinic.com/health/fiber/NU00033
May Clinic Info on heart disease:
http://www.mayoclinic.com/health/heart-disease/DS01120
WHO info on respiratory disease:
http://www.who.int/respiratory/en/
2010 U.S. Dietary Guidelines:
http://www.cnpp.usda.gov/dietaryguidelines.htm
National Institutes of Health-AARP Diet and Health Study:
http://dietandhealth.cancer.gov/
Yikyung Park, Sc.D., staff scientist, U.S. National Cancer Institute, Rockville, Md:
http://dceg2.cancer.gov/cgi-bin/Personnel.pl?2=NEB
Feb. 14, 2011, Archives of Internal Medicine, online:
http://archinte.ama-assn.org/cgi/content/short/archinternmed.2011.18
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