HealthBeat News

Category: Healthy Appearance

  • Help! I Don’t Want To Get Old!

    I’m Getting a little older, I’m under lots of stress and work long hours, I’m packing on a little weight, and I want to get back to being lean and healthy. How can do it?

    Wow! If I had a nickel for every time we have heard some variation of this question… Here is a note from one of our HealthBeat regulars:

    Hey Guys , What is a good diet (life style) for someone who wants to lose weight (the fat) yet build muscle. What’s happening is I have been lifting weights since I was 16 and always been very lean. Over the past year or so I have stopped lifting and under a lot of stress. Lots of it! I am hitting the 45 year mark and started gaining some love handles (Which ain’t gonna happen!) They got to go. I have never had to worry about fat – but now is a different story… What is a good diet? To be honest too, I am never ever sick, but I still have skin cancer spots pop up sometimes. My energy is still very good – even working 15 plus hours a day… So I guess the heart of the question is: What types of food will lean me down and build the muscle? I know I need to get off the sugars ( sodas and candy – I’ve been eating them like crazy tryin’ to keep the energy up lately). Oh, PS – what is wrong with Soy products? I was reading one of your articles for men’s health. I drink soy milk like 2 gallons a week. I can’t drink cows milk. I always had sinus until I got off cows milk and haven’t had a cold or flu in Years .. So what’s up with soy? Soy Protein bars, etc.?  Thanks, Ron in Tennessee.

    Well Ron, that’s a lot of questions! Here are a few answers:

    First, why not start weight training again? Using the techniques of "Super-Slow" resistance training that Dr. Myatt recommends you can get real benefits in as little as 10 minutes – improved muscle-mass, and the stress-reduction that you know comes from a good workout.

    Next, you mention that you are using sodas and candy "to keep the energy up" – but you know that the sugar is not good for you – and it doesn’t really give more than a very temporary energy boost, followed by a "crash" that makes you reach for the sodas and candy all over again. Just say no to soda and candy – as Dr. Myatt says; "pop is slop!" Did you know that the primary fuel for most cancers is sugar? That’s right, most cancers can be starved out by following a high protein, very low carbohydrate diet.

    For a healthful quick energy drink check out Zip-Fizz. Toss a couple in a pocket or lunch cooler and add one to a bottle of water for an ultra-quick on-the-job pick-me-up and electrolyte boost.

    For a great, high-protein, low-carb snack / meal replacement / tasty treat try Dr. Myatt’s Super Shake – I’ll include the recipe in this article and you can always refer to it on our website here: Super Shake recipe.

    Since you are a regular reader of the HealthBeat Newsletter you certainly have seen Dr. Myatt’s recent article about soy products – there is good and bad with soy, so they must be chosen and used with care. You can review these articles here.

    Good quality whey protein is usually well-tolerated by folks who "cannot tolerate cow’s milk" – I know, because I’m one of those people. We are not allergic, we are just lactose intolerant – we are deficient in an enzyme and don’t digest the lactose – milk sugar – well. This results in gas, bloating, diarrhea, and other GI upset. Whey protein does not contain the lactose, and digests easily – I use whey protein every morning in my Super Shake, right after my daily run.

    Your soy "protein bars" and "energy bars" are often high in carbohydrates – look carefully at the label!

    So, here is the short course for you to lean down, build muscle, reduce stress, and boost energy:

    Exercise. Yes, you work hard at your job, but it’s not the same – you need to do some dedicated resistance or weight training every day.

    Diet. Quit the sugars, limit the soy, go high protein and low carbohydrate, and have at least one Super Shake every day.

    You do eat a good, high-protein breakfast, right? No? Shame on you! The Super Shake is perfect for a quick breakfast-on-the-run – it can be blended up in less than 5 minutes total!

    Also, many of our customers dry out a water bottle and add all the Super Shake ingredients to it and take that to work for break-time. Just add water and shake for a delicious snack. Try it!

    Finally, you do take Maxi Multi or Once Daily My Packs or even our new Extreme Duty Optimal Defense Packs – designed by Dr. Myatt especially for our troops -  every day to be sure you are getting OPTIMAL, not just minimal, vitamins, minerals, and trace nutrients, right?

    Let me know how it goes…
    Nurse Mark

    Dr. Myatt’s Super-Shake – Why You Should be Drinking My "Super Shake"

    Ever wish that something which tasted like a yummy treat was also good for you? Have I got great news for you! I have found myself giving individual patients the recipe for what I call my "Super Shake" so frequently in the past few weeks that I realized it’s high time for me to encourage everybody to drink this incredibly tasty, amazingly healthy "milkshake." Before I discuss the recipe and what the individual ingredients will do for you, let’s take a look at the overall health benefits of The Super Shake.

    What My "Super Shake" Will Do for You

    Taken at least once, and better yet twice per day, this tasty treat provides a basket full of health benefits. I’ll describe the "whys" and "wherefores" of individual ingredients below so you can see how my Super Shake works it’s "magic," but first let’s look at all the good this amazing recipe accomplishes. I believe you’ll see why I recommend it so often in my practice.

    1. If you are overweight, the Super Shake will help you lose.
    2. If you are underweight, the Super Shake will help you gain.
    3. The Super Shake helps preserve and build better muscle tone.
    4. The Super Shake strengthens the immune system.
    5. The Super Shake helps normalize blood sugar levels, so it improves both diabetes and low blood sugar (hypoglycemia).
    6. Ingredients in The Super Shake help lower cholesterol levels.
    7. Whey and gelatin in the Super Shake strengthen ligaments, tendons, and bones.
    8. Antioxidants and protein contained in my Super Shake help renew, rejuvenate and heal skin.
    9. EZ Fiber and L-glutamine help normalize bowel function and correct constipation, diarrhea and irritable bowel syndrome.
    10. The Super Shake is high in flavonoids, especially the kind useful for preventing or halting eye diseases such as macular degeneration, cataracts, and retinopathy.
    11. These same flavonoids plus other ingredients work together to prevent and reverse varicose veins, atherosclerosis, neuropathy and neuralgia (nerve disease and nerve pain).
    12. Whey and L-glutamine help protect normal cells during radiation and chemotherapy.
    13. My Super Shake is so easily assimilated and so healthy that it is THE beverage (food) of choice when recovering from illness or surgery. Whey is known to speed wound healing.

    Best of all, this is a truly delicious drink, not a "choke-it-down" health concoction. Sound
    too good to be true? Here’s the recipe and an individual breakdown of the numerous benefits of each of the ingredients.

    Dr. Myatt’s Super Shake Recipe

    • 1 scoop vanilla whey protein (with both whey protein concentrate and isolate)
    • 1 Tablespoon EZ Fiber
    • 1 TBS. flax oil
    • 1 scoop Red Alert (or Greens First)
    • 1 TBS. frozen blueberries (optional)
    • 1 cup crushed ice
    • 1 cup water (1 cup for a soft-serve ice cream consistency, 2 cups for a milkshake)

    Optional extras:

    • 1 teaspoon L-glutamine
    • 1 raw egg – To add additional high-quality protein.
    • 1 packet plain unflavored gelatin – To help strengthen joints, ligaments, and bones.

    Add 1 cup ice (crushed is best) to the bottom of an electric blender. Add water. Add blueberries and all other ingredients. Blend until smooth. Drink or eat and Enjoy! You’re going to love this and so will your body!

    What’s in the "Super Shake" that Makes it So Great? Let’s take a look at the individual ingredients and see why this Shake is a "Miracle Food."

    Whey Protein: When processed correctly (to retain whole protein concentrate and at low temperatures to preserve immune factors), whey supplies a biologically superior protein with natural immune factors, including lactoferrin and immunoglobulins.

    Milk-derived whey protein has been shown to:

    1. boost immune function
    2. improve liver function
    3. bind and safely remove heavy metals
    4. speeds wound healing
    5. aid muscle growth. (Body builders have long known about the muscle-building benefits of whey)
    6. promote healing of bones, skin, and muscle
    7. heal cartilage and strengthen joints, tendons and cardiac muscle
    8. In cancer medicine it has been found that whey offers "considerable protection to the host" over that of other types of protein including soy, especially during chemotherapy and radiation. At low concentrations, whey inhibits the growth of breast cancer cells. Whey also protects cellular glutathione (a body-produced antioxidant) in normal cells during radiation. This effect is not seen with other proteins.
    9. Because the milk-sugar portion is removed, whey is suitable for people who are lactose intolerant. The Super Shake made with whey provides a high quality protein, high nutrient, low carb meal replacement or between-meal snack

    NOTE: NOT ALL WHEY PROTEINS ARE CREATED EQUAL! Many whey powders contain the "isolate" form only, but many of the immune benefits of whey are found in the Whole Whey Protein Concentrate (WPC). Our Wellness Club brand of whey is specially processed to preserve all of these important nutritive factors.

    Flax Seed Oil: You’ve heard me wax eloquent numerous times about the importance and benefit of Omega-3 fatty acids (Flax and fish oil are the primary sources).

    The American diet is grossly deficient in Omega-3 fatty acids (Which are Essential Fatty Acids, or EFA’s). Deficiencies of Omega-3 fatty acids contribute to subtle body-wide inflammation which in turn is associated with over 60 known diseases including heart disease, stroke, arthritis, allergies, asthma, cancer, overweight and obesity, autoimmune disease, neurological disease, psoriasis, eczema, high blood pressure to name only a few.

    Daily supplementation of Omega-3 fatty acids, derived primarily from flax and/or fish oil (salmon is a rich source) are one of the healthiest things a person can do to prevent these many EFA-deficiency associated diseases. The essential fats are SO important that the Government officially recommended in 2003 that Americans get more Omega-3 fatty acids in their diet.

    L-Glutamine: This amino acid is a major component of muscle tissue. It is also a major source of energy for cells of the GI tract. It stimulates the production of Growth Hormone (GH) and decreases sugar and alcohol cravings.

    Athletes use Glutamine to help build muscle (anabolic), but it can also be used by non-athletes, even the frail elderly, to help prevent muscle tissue breakdown. It is useful for rejuvenating the lining of the GI tract and can therefore assist in healing after GI surgery and in irritable bowel syndrome (IBS).

    Glutamine stimulates the immune system and should be used when recovering from any surgery or illness. In weight loss, it is useful for reducing alcohol and sugar cravings. Because it crosses the blood-brain barrier and acts as a ready supply of energy for the brain, it is also used in Attention Deficit Disorder (ADD/ADHD).

    EZ Fiber: A delicious mild berry flavor fiber complex of Brans, Gums, Mucilage, Cellulose, Hemicellulose and Pectins. Each level teaspoon provides 7 grams of fiber and 7 grams of carbs. (Zero grams effective carbs). Mixes easily, does NOT go "gummy" and tastes great.

    Fiber is known to:

    1. Bind intestinal toxins and soften and bulk stools
    2. Lower cholesterol
    3. Helps correct constipation and diarrhea
    4. Helps remove heavy metals and toxins
    5. Clears out excess bowel mucous and alleviates gas
    6. Deodorizes and cleans the digestive tract
    7. Helps heal and soothe the G.I. tract

    Blueberry: (and its cousin bilberry which can be taken in capsule form if preferred) is an herb which acts as a potent antioxidant and serves to strengthen and stabilize veins. It is used for: Atherosclerosis, cataracts, diabetes mellitus, neuropathy and neuralgia, retinopathy, varicose veins, and macular degeneration. Bilberry has a special affinity for the eyes and veins. It also improves skin tone because of its antioxidant and capillary-strengthening properties.

    BOTTOM LINE on My Super-Shakes: Why not have at least one, and better yet two, of these wonderful health-enhancing drinks per day for one month and give yourself the opportunity to experience a great number of health benefits in one tasty glass? And DO drop me a line and tell me of your experiences. I get "fan mail" for the Shakes on a daily basis and I’d like to hear yours!

  • Miracle Tea lowers cholesterol, blocks cancer, fights heart disease, and more!

    A nice cup of Oriental Green Tea can be a delicious, relaxing, soothing break in your day. But more than that, recent research is pointing out other benefits as well.

    A recent article in the Archives of Internal Medicine found that enriched green tea extract may be effective in reducing low-density lipoprotein cholesterol (LDL-C). Subjects in a treatment study group showed decreases of 6.7% in total cholesterol and 9.6% in LDL-C after only 4 weeks of supplementation, and reductions of 11.3% and 16.4% after 12 weeks!

    Another study, done at the Linus Pauling Institute at Oregon State University and reported in the journal Carcinogenesis showed that green tea may be useful in the prevention of intestinal (colon) cancer in humans.

    Yet other studies show it useful in the prevention of heart disease, and there are studies suggesting it may be a potent antiviral, effective in combating HIV. It is further thought to have antimicrobial powers.

    What is so special about green tea? It is a rich source of catechins – flavinoid phytochemical compounds and polyphenols. Both are potent antioxidants, helping to prevent the damaging effects of free radicals.

    Nurse Mark comments: Both Dr. Dana and I make green tea a part of our day. Traditional flavors are fine, and newer flavors such as fruit or spice offer a nice change. It is a great pick-me-up, and green tea is thought to have thermogenic properties, helping us to burn fat. There really is no down side, unless you just don’t like the taste of it, in which case you can obtain the benefits of green tea in capsule form as green tea extract capsules from the Wellness Club.

    Either way, you really owe it to yourself to make this simple, relaxing, and delicious addition to your daily wellness protocol.

    Learn more about the benefits of green tea at our fully referenced web-page..

  • Could A Vitamin B-12 Deficiency Be Causing Your Symptoms?

    Note: The following article is the result of research done by Dr. Myatt, sponsored by the good people at ProHealth – www.ProHealth.com – they have a large body of CFS information available on their website.

    An excellent product containing all 4 forms of B-12 can be found here: http://www.drmyattswellnessclub.com/BExtreme.htm

    Could This Common Vitamin Deficiency Be Causing Your Symptoms?

    Less than 20 years ago, patients complaining of fatigue were often given a “tonic shot” by their doctor. Many people claimed this worked like magic to improve their energy levels. What was this miracle tonic? A simple injection of vitamin B-12. Although the practice of administering vitamin B-12 injections has fallen out of favor, modern medical science now understands why vitamin B-12 supplementation makes people feel better, and the reasons extend far beyond just the “placebo effect” of receiving a shot.

    The Vitamin 12 / Chronic Fatigue Syndrome Connection

    The symptoms of vitamin B-12 deficiency bear a disturbing resemblance to many CFS symptoms. In fact, the symptoms of B-12 deficiency and CFS overlap to such a great extent that many respected CFS researchers and physicians — including Drs. Paul Cheney, Charles Lapp, Dale Guyer, Kenny De Meirleir, Jay Goldstein, Michael E. Rosenbaum, Jacob Teitelbaum, and Martin Pall — consider vitamin B-12 a mainstay of CFS treatment. (1-6)

    Symptoms of B-12 deficiency include fatigue, weakness, confusion and other memory problems, and bowel disorders. (7,8,9) Symptoms of CFS also include fatigue, weakness, memory and/or concentration problems and bowel disorders. (10) Is it any wonder that specialists place so much importance on the vitamin B-12 status of their CFS patients?

    But the problems associated with vitamin B-12 deficiency, and the potential benefits of correcting B-12 deficiencies, extend far beyond its use in Chronic Fatigue Syndrome.

    The Far-Reaching Effects of Vitamin B-12 Deficiency

    Vitamin B-12, called “cobalamin” because it contains the mineral cobalt, is required for a staggering number of physical functions and chemical reactions.

    Best known for its participation in the manufacture of red blood cells, B-12 is also needed for production and maintenance of the myelin sheath that surrounds nerves and for production of DNA, the genetic material of all cells (7,8,11,12). And that’s just the beginning.

    The serious health consequences vitamin B-12 deficiency can adversely affect nearly every system in the body.

    • Energy. Even minor deficiencies of vitamin B-12 deficiency can cause anemia, fatigue, shortness of breath and weakness. (7,8,9)
    • The Nervous System. Deficiencies of B-12 can cause neurological changes including numbness and tingling in the hands and feet (13,14), balance problems, depression, confusion, poor memory and Alzheimer’s-like symptoms. (15) Long-term deficiencies of B-12 can result in permanent impairment of the nervous system. (16, 70,71)
    • The Gastro-Intestinal System. B-12 deficiency can cause decreased appetite, constipation, diarrhea or alternating constipation / diarrhea, weight loss and abdominal pain. (7,8,9)
    • The Immune System. Vitamin B-12 is necessary for normal functioning of white blood cells. (17) Studies show that B-12 helps regulate Natural-Killer T-cells (18) and prevents chromosome damage. (19)
    • The Cardiovascular System. Vitamin B-12 participates in the conversion of homocysteine to methionine. Elevated homocysteine levels are a known independent risk factor for heart attack, stroke and thrombosis. Without adequate B-12 levels, homocysteine levels typically rise. (20-32)
    • Special Senses: degenerative changes in the central nervous system caused by B-12 deficiency can also affect the optic nerve, resulting in blue-yellow color blindness. (33)
    • Other symptoms of vitamin B-12 deficiency include sore mouth or tongue (34)
    • In Infants and Children, signs of vitamin B-12 deficiency include failure to thrive, movement disorders, delayed development, and megaloblastic anemia. (35)

    With so many physical functions at risk, it is easy to understand why knowledgeable clinicians and researchers consider B-12 supplementation a mainstay of therapy for Chronic Fatigue Syndrome, neurological disorders, cardiovascular health and more.Are You At Risk for a Vitamin B-12 Deficiency?Medical science once believed that few people were vitamin B-12 deficient. This false assumption may stem from the fact that vitamin B-12 is produced in the body by a normal, healthy population of bowel bacterial.

    Secondly, unlike other water-soluble vitamins, B-12 is stored in the liver, kidneys and other tissues. Deficiencies of B-12 often appear so slowly and subtly as to go unnoticed, and blood tests for vitamin B-12 levels miss early deficiency states at least 50% of the time. (36, 37)

    So, who is at risk for vitamin B-12 deficiency? Recent research shows that a much larger segment of the population is likely deficient than previously thought.

    Because assimilation of vitamin B-12 from food requires adequate stomach acid and intrinsic factor, and because stomach acid typically declines with age, people over 50 were once thought to be the biggest “at risk” population for B-12 deficiency. Previous studies showed 3-39% of seniors to be vitamin B-12 deficient (36,37,38), but newer studies suggest that number may be as high as 72%-78%. (39,78)

    Vegetarians and vegans are another population believed to be at high risk for B-12 deficiency, in part because of low animal food intake of vitamin B-12 and also because many vegetable sources such as seaweed must be consumed in large amounts in order to provide adequate vitamin B-12. (38,40)

    Other high -risk groups for B-12 deficiency include those who use acid-blocking or neutralizing drugs (such as Prilosec, Prevacid, Nexium and others) (41-44), drugs which impair intestinal absorption (such as Metformin, Questron and Chloromycetin) (45), and people who have had gastric surgery (46,47). Bacterial overgrowth of the small intestine, which occurs frequently in people with low stomach acid, is a predisposing factor for B-12 deficiency because the bacteria themselves use vitamin B-12. (48,49)

    The most recent and disturbing studies suggest that vitamin B-12 deficiency is more prevalent in young adults than previously thought. (50,75). One study found that vitamin B-12 deficiency was similar in three age groups (26-49 years, 50-64 years, and 65 years and older), but that early symptoms were simply less apparent in the young. This study also found that those who did not take a vitamin B-12- containing supplement were twice as likely to be deficient as supplement users, regardless of age. (50)

    Four Forms of B-12 — Which One is Best?

    Cobalamin is a collective term for four closely related forms of B-12 — cyanocobalamin, methylcobalamin, hydroxycobalamin, and adenosylcobalamin (dibencozide).

    Cyanocobalamin, the most common form of B-12 found in nutritional supplements, has the lowest biological activity and must be converted in the liver to methylcobalamin or adenosylcobalamin before it can be utilized.

    Because it can be converted to other forms of B-12, cyanocobalamin can be considered the “mother form” of B-12. However, this conversion is inefficient and some people may not benefit cyanocobalamin due to lack of assimilation or conversion. (51,52)

    Methylcobalamin is considered by many researchers to be the most active form of vitamin B-12. (53) It protects the nervous system by regulating glutamate- induced neuronal damage (common in aging) (54,55) and promoting nerve cell regeneration. (56)

    Methylcobalamin is the only form of vitamin B-12 that participates in regulating circadian rhythms (sleep/wake cycles). It has been shown to improve sleep quality and refreshment from sleep, as well as increasing feelings of well-being, concentration and alertness.(57)

    Adenosylcobalamin (dibencozide), the second highly active form of vitamin B-12, is essential for energy metabolism.(58) It is required for normal myelin sheath formation and nucleoprotein synthesis. Deficiencies are associated with nerve and spinal cord degeneration. (59,60)

    Hydroxocobalamin is a unique form of B-12 that participates in detoxification, especially cyanide detoxification. Cyanide levels are often elevated in smokers, people who eat cyanide-containing food (like cassava) and those with certain metabolic defects.

    Excess cyanide in the tissues blocks conversion of cyanocobalamin to methylcobalamin or adenosylcobalamin. In such instances, hydroxocobalamin may be the vitamin B-12 of choice. (61,62) Hydroxycobalamin is FDA- approved as a treatment for cyanide poisoning. (63)

    Given the subtle yet important differences between these forms of B-12, an ideal formula might be one which contains all four forms.Oral Vs. Injectable: Which Delivery System is Preferred?Although many people including some physicians still believe that injectable vitamin B-12 is the preferred route of administration, it is well-known and widely accepted that oral vitamin B-12 is equally as effective as injection in treating pernicious anemia and other B-12 deficient states. (63-67, 77)

    Conclusions and Recommendations

    Vitamin B-12 deficiency is far more widespread than previously thought, with up to 30% of young people affected and possibly as many as 78% of the over 50 population suffering from deficiency (36,37,38,39, 78). Those at special risk include seniors, vegetarians and vegans, people taking acid-neutralizing drugs or various other drugs (36,37,38,39) and patients with cognitive impairment (68). The US Institute of Medicine recommends that adults over 50 obtain their vitamin B-12 from supplements. (69)

    Because symptoms of vitamin B-12 deficiency often manifest months or years before B-12 blood tests become abnormal, early deficiencies are often missed. (36,37)

    Symptoms and side effects of B-12 deficiency are many and varied, can mimic other diseases such as Chronic Fatigue Syndrome, and can produce irreversible changes of the nervous system if not corrected early. (70,71,76)

    Oral vitamin B-12 supplementation is extremely safe (72,76), as effective as injections, (67,73-74) comparatively inexpensive and more convenient than injections (67). Those at risk of vitamin B-12 deficiency or with symptoms suggestive of B-12 deficiency should consider adding this important nutrient to their supplement protocol.

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  • Volumetrics: A Diet for Those With Eyes Bigger Than Belly

    Commentary by Dr. Myatt

    With bathing suit season looming again, the Volumetrics diet is making a comeback. Before you rush out to buy the book, let me give you the “Cliff notes.” Volumetrics is not a new diet. The books have a lot of pictures, showing , for example that for the same amount of calories, fresh grapes make a bigger portion than raisins. That’s basically the diet in a nutshell.Eat more food with high fiber and water content and you’ll get to eat a bigger “volume” of food than if you ate low water, low fiber foods. And the book does a good job of showing these differences with pictures.

    Do I recommend it? No. It’s the Ornish or Pritiken diet with pictures. But no matter how you slice it, the diet is high carb, low fat. Such diets have been shown to be far less effective for weight loss than a moderate fat and protein, low carb diet.

    So — if you’re into “SuperSize me” (as in “how big a mound of food do I get to eat?”), Volumetrics might be worth a try. But if you’re into fast weight loss, improved health (especially blood sugar and blood pressure levels) and satiety (feeling satisfied after eating), then take The Super Fast Diet  for a quick spin this Spring.

    You’ll be back into your bathing suit in no time!

  • Twenty-Five Surprising Benefits of a Dietary

    By Dr. Myatt

    [The fully referenced version of this article can be found at: http://www.drmyattswellnessclub.com/Fiber25Benefits.htm]

    It’s not a “sexy supplement” or a “new breakthrough.” In fact, it’s not even officially classified as a nutrient. But Americans get only 10% of the amount we consumed 100 years ago, and our health may be seriously suffering as a result.

    That is this important “non nutrient” that we’re missing? Dietary fiber.

    “Fiber” refers to a number of indigestible carbohydrates found in the outer layers of plants. Humans lack enzymes to break down most types of fiber, so they pass through the digestive system relatively unchanged and do not provide nutrients or significant calories.

    In spite of this indigestibility, fiber has a surprising number of health benefits. In fact, consuming adequate daily fiber may be one of the most important health measures anyone can take.

    Twenty-Five Health Benefits of Fiber — Who Knew?

    There are numerous “sub-classes” of fiber, but the two main types are I.) soluble and II.) insoluble fiber. Both types are beneficial to health and both typically occur together in nature. They each offer independent health benefits. Here are twenty-five known health benefits that fiber provides.

    Bowel Benefits:

    1.) Relieves constipation. Insoluble fiber absorbs large amounts of water in the colon. This makes stools softer and easier to pass. Most people who increase fiber intake will notice improved bowel function in 31-39 hours.

    2.) Relieves diarrhea. It may seem paradoxical that a substance which helps constipation also helps diarrhea, but that’s just what fiber does. Insoluble fiber binds watery stool in the colon, helping turn “watery” into “formed.” Fiber is known to offer significant improvement to those with diarrhea.

    3.) Helps prevent hemorrhoids. Constipation is a leading cause of hemorrhoids. Because fiber-rich stools are easier to pass, less straining is necessary. Diets high in fiber have been shown to prevent and relieve hemorrhoids.

    4.) Reduces risk of diverticular disease. In cultures that consume high-fiber diets, diverticular disease is relatively unknown. That’s because high fiber intake “exercises” the colon, prevents excess bowel gas and absorbs toxins, all of which lead to the “bowel herniation” disease known as diverticulitis. Increased fiber intake is currently recommended in Western medicine as primary prevention for the disease.

    5.) Helps Irritable bowel syndrome (IBS). IBS is characterized by constipation, diarrhea, or alternating constipation/diarrhea. Regardless of type, increased fiber intake has been shown to improve IBS symptoms.

    6.) Improves bowel flora. “Flora” refers to the “good bugs” (healthy bacteria) that colonize the large intestine (colon). Antibiotics, drugs, food allergies, high sugar diets and junk food alter this “bowel garden” in favor of the “bad bugs.” Certain types of fiber are rich in substances the “feed” bowel flora and help keep the balance of good bacteria in the colon at a normal level.

    7.) Helps prevent colon cancer. Although research has been controversial, observational studies in the 1970s showed that African natives consuming high-fiber diets had a much lower incidence of colorectal carcinoma. Since the “risk” of increased fiber consumption is so small, the “US Pharmacist,” states…

    “…with no clearly negative data about fiber, it makes sense to increase fiber intake just in case the positive studies did reveal an actual link. The patient will also experience the ancillary benefits of fiber consumption, such as reduction in cholesterol (with psyllium), prevention of constipation, and reducing risk of hemorrhoids.”

    8.) Appendicitis: studies show a correlation between the development of appendicitis and low fiber intake. A diet high in fiber may help prevent appendicitis.

    Whew… that’s just the bowel benefits! Fiber also helps prevent heart disease in multiple ways.

    9.) Lowers Total cholesterol. According to the FDA, soluble fiber meets the standard for reduction of risk from coronary heart disease. Psyllium husk is also able to reduce the risk of coronary heart disease as it contains a soluble fiber similar to beta-glucan.

    10.) Lowers triglycerides. Higher dietary fiber is associated with lower triglyceride levels.

    11.) Raises HDL. Fiber may even raise HDL — the “good cholesterol” — levels.

    12.) Lowers LDL Cholesterol. In addition to total cholesterol, increased fiber lowers LDL — the “bad cholesterol” — levels.

    13.) Aids Weight loss. Fiber helps prevent weight gain and assists weight loss several ways. The “bulking action” of fiber leads to an earlier feeling of satiety, meaning that one feels satisfied with less high-calorie food when the meal contains a lot of fiber. Fiber helps bind and absorb dietary fat, making it less available for assimilation. This means that some fat may be “lost” through the digestive tract when the meal is high in insoluble fiber.

    14.) Lowers Overall risk of Coronary Artery Disease. Perhaps because of a combination of the above-listed lipid-normalizing factors, some studies have shown an overall protective effect of higher fiber intake against coronary heart disease.

    Fiber also benefits blood sugar levels and diabetes…

    15.) Helps Type I Diabetes. Eaten with meals, high-fiber supplements like guar gum reduced the rise in blood sugar following meals in people with type 1 diabetes. In one trial, a low-glycemic-index diet containing 50 grams of daily fiber improved blood sugar control and helped prevent hypoglycemic episodes in people with type 1 diabetes taking two or more insulin injections per day.

    16.) Improves Type II Diabetes. High-fiber diets have been shown to work better in controlling diabetes than the AmericanDiabeticAssociation (ADA)-recommended diet, and may control blood sugar levels as well as oral diabetic drugs.

    One study compared participants eating the the ADA diet (supplying 24 grams of daily fiber) or a high-fiber diet (containing 50 grams daily fiber) for six weeks. Those eating the high-fiber diet for six weeks had an average 10% lower glucose level than people eating the ADA diet. Insulin levels were 12% lower in the high-fiber group compared to those in the ADA diet group. The high fiber group also had decreased  glycosylated hemoglobin levels, a measure of long-term blood glucose regulation.

    High-fiber supplements such as psyllium, (38)guar gum (39) and pectin (40) have shown improved glucose tolerance.

    More systemic benefits of fiber:

    17.) Gallstone prevention. Rapid digestion of carbohydrates leads to fast release of glucose (sugar) into the bloodstream. In response, the body releases large amounts of insulin. High insulin levels contribute to gallstone formation. Because dietary fiber slows the release of carbohydrates (and corresponding insulin), fiber helps prevent gallstone formation.

    18.) Kidney stone prevention. Low intakes of dietary fiber have been found to correlate with increased kidney stone formation, and higher intakes of fiber appear to be protective against stone formation.

    19.) Varicose veins. “Straining at stool” caused by fiber-deficiency constipation, has been found in some studies to cause varicose veins. Populations with lower fiber intakes have higher rates of varicosities.

    Fiber may even be important in prevention of certain types of cancer…

    20.) Colon Cancer Prevention. Diets higher in fiber have been shown in some studies to reduce the risk of colon cancer.

    21.) Breast cancer prevention. Higher fiber diets are associated with lower breast cancer risk. Some studies have shown up to a 50% decreased risk with higher fiber intakes. After diagnosis, a high fiber diet may decrease the risk of  breast cancer reoccurrence.

    22.) Pancreatic cancer prevention. High fiber diets are associated with lower risk of pancreatic cancer.

    23.) Endometrial cancer prevention. Higher fiber has been shown in some studies to protect against endometrial cancer.

    24.) Prostate cancer prevention. Diets higher in fiber may be associated with lower risk of prostate cancer. After diagnosis, a high fiber diet may decrease the risk of  prostate cancer reoccurrence.

    25.) Cancer prevention in general. Some studies have found that high fiber diets help prevent cancer in general, regardless of type.

    Recommendations vs. Reality

    The average daily American fiber intake is estimated at 14 to 15 g, significantly less than the American Dietetic Association recommendation of 20 to 35 g for adults, 25 g daily for girls ages 9 through 18 years and 31 to 38 g for boys ages 9 through 18. The American Heart Association recommends 25 to 30 g daily.

    Based on dietary intakes of long-lived populations (who typically consume 40-60 grams or more of fiber per day), many holistic physicians recommend aiming for a minimum of 30 grams of daily fiber.

    In my clinical experience, I find that most people over-estimate their fiber intake because they are unaware of the fiber content of many of the foods they eat (see http://www.drmyattswellnessclub.com/rate_your_plate.htm).

    Since fiber has proven itself to be such an important “non nutrient” for good health, increased dietary consumption and/or supplementation can be considered a wise choice for optimal health and disease prevention.