How to Live to be 100
The Major Benefits of a High-Fiber Diet
Changing from the typical American diet to a healthy diet produces great results. Some occur over time, such as cholesterol lowering and weight loss. However, I can think of one benefit from eating a high-fiber plant based diet that is almost instant. That is the effect on a major nemesis of our aging population - constipation.
With the invention of the roller mill over a century ago, we were able to shred the fiber off of our grain. This made it have a much longer shelf life. Then it could be shipped all over the world, making America the world's bread basket. Bugs no longer wanted to get into the flour, since even they knew it was not good for you. With the fiber removed along with most of the protein, minerals and vitamins, the food no longer stimulated the colon. Constipation arose, and soon after the incidence of colon cancer started to go up. But colon cancer is an end stage problem of constipation. Let us look at some of the early problems.
Anal fissure is a painful condition that results from hard stool being passed. The anus tears in the posterior midline. This causes the internal sphincter to go into spasm causing severe pain with bowel movements. I see this problem about once a week in my medical practice. The treatment is resolving the constipation. Anal dilatation helps, but a regular soft bowel movement-which should be normal-solves the problem.
Hemorrhoids are usually less painful but may bleed profusely and can be very scary. Removing the need to strain at elimination is the hallmark of resolving and preventing this malady. Women tend to get this problem while pregnant. They often increase their milk consumption during pregnancy which constipates many of them.
Pelvic floor problems are the moderate to long term result of chronic constipation. The uterus is pushed down through years of straining during elimination. It "drops." This leads to hysterectomies. This same distortion in the pelvic floor causes urinary incontinence in women. Kegel exercises are helpful, but clearing the constipation is the basis of recovery.
Men eventually have inguinal hernias occur because of chronic weakening of the inguinal ring. Recurrence after hernia surgery is common and can be prevented by eating a non-constipating diet.
Constipation is 100% a result of the American diet. For those of you who have come to accept constipation as a normal condition and spend a small fortune on laxatives, I have good news for you! Changing what you eat will get you going daily which is the way it should be.
Less meat and dairy, less fat and less protein and more complex carbohydrates are needed to solve this problem. A fiber supplement is mandatory. I prefer to use fresh ground flax seed in fruit juice, grinding 3-5 tablespoons in a coffee grinder. Flax has so many health benefits. Oat bran would be my second choice since it helps lower cholesterol. You can use oat bran along with the flax seed. Gradually work up to ¼ cup. (The Healthy Food Store keeps a good stock of flax seeds and oat bran.)
Next, remove all processed foods from your diet. Add more fresh fruits and vegetables. Eat brown rice, whole wheat or brown rice pasta and whole wheat bread. It is best to purchase your whole grains from The Healthy Food Store. Uncle Ben's brown rice does not compare to what the health food store carries. Bake with whole wheat flour instead of white flour or at least use half whole wheat and half unbleached white flour. This makes a huge difference. Drink plenty of good clean water and cut the fat and protein back-the meats, cheeses and milk.
Eating a healthy non-constipating diet will help you live to be 100. When my patients follow my instructions carefully, they are most happy with the results. And what a difference that makes in the way you feel! Until next month, keep making healthy choices.
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