Sugar Blossom

Up to 90 percent of people turn to complementary medicine, including many potential “cures” using herbal compounds, to cure their ills as they get older. Usually they are seeking nontraditional remedies for low back pain, headaches, arthritis and other joint pain, insomnia, depression, and, of course, aging. It’s big business, bringing in over $15 billion a year in the United States alone. Treatment modalities include diet, herbs, massage, breathing, and detoxi?cation. Numerous herbal medicines are effective in the treatment of disease (shown in Table 1.4, on the next page) but have not necessarily become mainstream by any means.

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Lactobacillus acidophilus and bi?do bacterium are common benign bacteria found in the human gut. They are known as probiotic, which means they promote friendly bacterial growth, because they create acids that keep bad bacteria from multiplying. These pro-biotic bacteria, which are the same ones used to produce yogurt, are protective against illness and damage caused by in?amma­tion. Thus, eating yogurt with live cultures in it may be protective and another strategy to feel younger for longer. Other foods that are known for their probiotic qualities include garlic, asparagus, chicory, barley, and oatmeal.

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Curry powder is made from a plant native to south India and Indonesia that contains curcumin, the substance that gives curry spice its yellow color. Indian cuisine exclusively uses curry powder largely made of turmeric. Regardless of the type, curry is rich in antioxidants and anti-in?ammatory compounds that may protect against Alzheimer’s disease, among other things. An ideal way to take in curcumin, extra protein, and ?ber all at the same time is to make a meal out of curried lentils.

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Adequate ?uid intake is essential to living well and feeling your best at any age. As you grow older, you may lose some of your normal thirst sensations, putting you at risk for dehydration unless you make a conscious effort to drink more. You need to drink at least four to six glasses of ?uid daily, in addition to consum­ing foods that contain water such as melons and most vegetables. Luckily for the coffee drinkers out there, it’s only a myth that caf­feinated drinks will hydrate you less well than caffeine-free ones, particularly when you’ve been consuming them for some time. The volume of ? uid found in most drinks is more than adequate to overcome the caffeine’s diuretic effect, if any is still present in habitual users, but you should probably go easy on espresso, which contains concentrated amounts of caffeine and minimal amounts of water. But keep in mind that too much caffeine can cause the bones to lose calcium, so the decaf options may be bet­ter ones for that reason alone. Make certain to increase your ? uid intake when you have a fever. If you get diarrhea, try to consume ?uids containing calories rather than low- or no-calorie sodas. Also, remember that adequate ?uid intake is by far the best con­stipation cure out there.

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Dietary ?ber is undoubtedly an important nutrient for lifetime health promotion and disease prevention. Most dietary ? ber is found in plants and consists of nondigestible or partially digestible carbohydrates of varying types. Understanding the various forms of ?ber is not nearly as important as knowing where to look for any of it. Good food sources of ? ber are whole grains, bran, oats, barley, legumes (dried and canned beans), peas, root vegetables, cabbage, fruits (both in the skin and the inner parts), fruit and veg­etable seeds (edible ones as on strawberries), lettuces, citrus fruits, apples, ripe bananas, and even nuts and seeds. Many manufacturers now also add ? ber to products like pasta, cereals, and breads. For food labeling purposes, total ?ber listed on the label is the sum of the dietary ?ber plus any ?ber added during manufacturing.

Having enough ?ber in your diet is important because it ben­e?ts your health in various ways. First, ?ber can help bind cho­lesterol and pull it out of the body through the small intestines (hence the claim on Quaker Oatmeal products that “oatmeal helps remove cholesterol”). Second, it also increases the bulk of fecal matter moving through the intestines, leading to greater regular­ity. It’s not uncommon for adults to get more constipated as they

age, and eating adequate amounts of ? ber daily will help. Third, all types of ?ber are important weapons in the ?ght against health problems that can keep you from reaching your maximum poten­tial age, including heart disease, colon cancer, diabetes, obesity, and hypertension.

Action Steps for Better Health Tip

Eat at least 25 grams of ?ber on a daily basis to stay regular and promote optimal colon and heart health. Fruits, vegetables, whole grains, legumes, and nuts are good sources of natural ? ber in your diet.

How Much Fiber Do You Need?

Americans generally don’t eat enough ?ber for optimal health. At a minimum, you should consume at least 14 grams of ? ber for every 1,000 calories you eat each day. Thus, women need at least 25 grams daily and men 38 grams before the age of ?fty years. After you reach ?fty, these requirements are only 21 and 30 grams for women and men, respectively, due to a generally lower calorie intake. Eating as much ? ber as possible—even more than the recommended intakes—should be your daily goal no matter how young you are. The only known potential downside of eat­ing more than 50 grams per day (besides going to the bathroom frequently) is that such a high ?ber intake can interfere with the absorption of some minerals such as calcium and iron. Consider supplementing with these minerals if you consume large amounts of ? ber. Make sure you also drink plenty of water or other ? uids with it.

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