Take 'rough' advice for a healthier life

    There are several benefits of having enough fiber; the most striking is reducing the risk of cardiovascular disease. As you age, that benefit is even more pronounced. A study of 3,388 men and women age 65 or older found that high fiber cereal consumption was linked closely to lower risk of cardiovascular disease. In fact, for every 10 grams of fiber increase in your diet, your chances of suffering a heart attack will decrease by 14 percent and the risk of dying of any heart-related problem will drop by 27 percent. Those health benefits occur because consuming fiber helps to rid the body of low-density lipoprotein (LDL), which clogs arteries.
    A second benefit of eating more fiber is that it helps control weight. You feel fuller faster by increasing fiber intake. Fiber delays the absorption of fat and carbohydrates, which leads to increased insulin sensitivity and decreased levels of circulating triglycerides. That reduces your risk of developing diabetes in addition to helping you maintain a healthy weight.
    A third benefit of increasing fiber intake is that it has also been shown to help regularity and improve gastrointestinal ailments such as irritable bowel syndrome. Research has also linked high fiber intake to reduced risks of cancer, less emotional distress, fewer cognitive problems and increased energy levels.
    Adding more fiber each day isn’t terribly difficult. Choose foods that are nutrient dense such as legumes, whole grains (read the labels) and fresh fruits and vegetables. Make room for those by eliminating processed foods and nutrient poor choices such as soda and sweets. Shoot for five fruits and vegetables and three sources of whole grain every day.
    In addition, you should drink plenty of water. Fiber absorbs water so you need to add up to 64 ounces of fluids as you increase your water intake. Water is always a great choice when adding more fluids. It is possible but highly unlikely that you can consume too much fiber. Excessive intake will reduce the absorption of vitamins and minerals and can cause cramping and bloating. So slowly build up your fiber intake.

    Jeanine Achin is the executive director of the Newman YMCA in Seekonk. She holds numerous national fitness certifications. Contact her at (508) 336-7103 or jachin@gpymca.org.