Wellness

Fiber May Help Slow Down Aging

Fiber May Help Slow Down Aging

Fiber is known to have many health benefits, particularly related to maintaining a good digestive system. A new study suggests that it may have even broader impacts on health and aging. A study of 1,600 adults were looked at and 250 of them had successful aging- a term described as being free of a variety of major diseases including cardiovascular disease and cancer. People who had a higher level of eating fiber had a 79 percent increase in successful aging versus the comparator. It is an interesting finding which could lead to changes down the road in how we look at nutrition and aging.

While this is still a preliminary study and more robust data is needed before making a conclusion one way or another, it validates the importance of getting enough fiber in your diet. If you need to increase your fiber intake, try to look to fruits and vegetables first, but if you feel like fiber is still lacking, there are a number of supplements that you can buy over the counter that will help with this- including Fiber One and Metamucil. There are also a number of snacks now on the market with added fiber- these can also be used to supplement your natural intake of fiber (just make sure those snacks don’t contain too much sugar, fat, or other unwanted attributes!)

It is still unclear which mechanism the fiber played in the anti-aging activity and if it was statistically significant. It is possible that some of the impact was due to weight loss which can be caused by fiber as the body can have increased satiety from the increased fiber intake. Some confounders were also not looked at- including exercise and sleep habits. For these reasons, more studies and perhaps more robust designs (such as randomized controlled trials) are needed in order to really draw conclusions that can be applied to individual therapeutic decision-making.

Healthy living is a very important part of ensuring health aging. While this data is too early to really act upon, there are a number of other more proven things that you can do in order to ensure that you age as appropriate and live the healthiest lifestyle possible. Amongst these lifestyle choices are making sure that you get enough exercise (at least 15 minutes a day for five days a week, 30 minutes or more a day if possible) and making sure you eat healthy and well-balanced meals. When it comes to your diet you want to make sure you eat plenty of veggies and fruits as well as a good amount of protein while limiting fats, oils, processed foods, and bad carbs- especially sugar and high fructose corn syrup. Beyond exercising and eating well, make sure you get a good night’s sleep every day and try to keep a consistent sleep schedule as much as possible (sleep hygiene can be a very important part of good mental health). Do these fundamental things and you are sure to live a healthy and well lifestyle.

Image credit: Jacek Nowak

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Light Therapy for Depression

Light Therapy for DepressionDepression can be a terrible disease and one that thousands of people nationwide suffer from, some chronically. The thing with depression is that there can be many factors which can cause it or help exacerbate its effects including the dim light of winter. The common treatments for depression include counseling and a slew of anti-depressive medications, many of which still do not have great effectiveness data. They are still probably the first line option that most people should try (your primary care doctor or a specialist should really be making the decision), but for many, these options will end in treatment failure.

Unfortunately, we are still in the early stages of really understanding the brain and the diseases that impact it, so we don’t yet have great solutions to treat diseases like depression. That does not mean, however, that there are not many options which can be tried and have shown effectiveness in various groups. One potential therapy for the disease that is growing in popularity is light therapy. Given that the darkness of winter can cause seasonal depression, it may be possible that exposure to light has the opposite impact. A small study done in Canada has produced these results and will surely drive future research in the arena.

Light therapy was superior to placebo in this study, with the most effectiveness being seen in the light therapy plus antidepressant group of the study. The antidepressant used in this study was fluoxetine 20mg, one of the most common antidepressants that is regularly prescribed. The light therapy consisted of exposure to a fluorescent light box for 30 minutes each morning. Given that this can easily be simulated by other means, it may be a cheap option that can be added on to initial depression therapy at a relatively low cost and without many additional side effects, etc. If it turns out that it can even improve a small subset of the population’s disease, there is huge potential for this intervention given the cost-benefit assessment. If you are suffering from depression and have not had any success with conventional treatments (or are currently on traditional medications), you may want to ask your doctor if you can try some form of light therapy to help with your disease.

Light therapy is just the latest in what is hopefully a long line of innovations in the treatment of depression as we learn more about the biology of the brain and depression.

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Go For a Run, It May Change Your Life

Go For a Run, It May Change Your LifeRunning can be a tremendous benefit to your health in a number of ways. People who run regularly report much better health outcomes including improved physical function and better mental wellbeing. Specifically, running regularly can actually help out your knees as long as you do it responsibly (stretch, don’t overdo it, etc.) as it can help strengthen muscles and bones. It can also help you lose weight and maintain a healthy weight which is of crucial importance in order to stave off a number of chronic diseases including diabetes and cardiovascular disease, both which take the lives of many millions of people every year. Running can be a great equalizer and help reduce some of the effects of the the stressful lives we may live.

In addition to the physical benefits, running will help clear your mind and in turn, reduce stress. Can’t get that issue from work or that fight you had with a loved one off your mind? Go for a run! It may surprise you how much your attitude shifts and your thinking becomes clearer afterwards. It will likely also help with your memory and confidence in general. Several studies confirm the mental effects of running as your blood circulation improves and you really get some positive changes in your physical function. Doing it regularly enough may even lengthen your life as suggested in a large 2014 study which found that those who ran daily even for just five to ten minutes outlived those who did not run at all by an average of three years. So time is no excuse either- everyone has at least a few minutes to run (30 minutes of physical activity daily is really optimal if possible, but there are exceptions and this can matter on a lot of things).

Overall, the benefits of running are undeniable, especially when combined with a healthy diet and good sleep every night. If you have trouble running, it is perfectly okay to walk or to build up to running- what matters most is that you get physical activity rather than not. And running is certainly something you can build up to and get better at over time as long as you can get into a routine and stick with it. It may take some discipline to get started, but if you do start and stick with it for a few months, your body and mind will certainly thank you!

Image credit: maridav

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Alternative Wellness Programs for Children

Alternative Wellness Programs for ChildrenOne area that the fast-growing alternative wellness space has not focused on in marketing campaigns to date is pediatric care. Despite this, there is a large and growing body of young people who are practicing various natural remedies to remain fit and treat their health issues. Over ten percent of all children under the age of 18 practice yoga, see a chiropractor, take natural supplements such as fish oil, or use another form of alternative treatment according to a recent survey. Amongst these supplements such as fish oil, flaxseed-based products, various herb capsules, and probiotics are the most popular.

The high rate of use, especially of professionals such as chiropractors, was surprising to some within the field given the relative healthiness of the pediatric population relative to their adult counterparts. Some of the surprise has translated into a push to do more- increased research in pediatrics, especially with some of the supplements, to ensure safety and perhaps efficacy. Things like dosing can be especially tricky in kids as most healthcare professionals know. Beyond that, the survey results are an interesting glimpse into what newer generations might look towards and how they might utilize various forms of care.

The largest driver of pediatric use of alternative and complementary options seems to be parental use. Children whose parents use alternative therapies are five times as likely to use them themselves, especially as they get older and witness their parents’ choices and better understand them. Teenagers are especially likely to turn to alternative treatments based on parental use.

An interesting aside that is relevant to the discussion is that the definitions of alternative treatments are constantly changing, which do have an impact on surveys and results such as these. Many in medicine have seen a shift that suggests a blurring of the lines between traditional medicine and alternative medicine, which may turn out to have unwanted side effects as people have more trouble differentiating what is what and what is backed by evidence and what is not. This is where healthcare providers and alternative practitioners such as chiropractors will have a growing role- in patient education in this regard.

Some allopathic doctors have questioned the new study results due to the inclusion of certain products labeled as alternative treatments. Namely, fish oil is one that has raised some eyebrows because that is a product that is regularly recommended in traditional medicine for those with lipid abnormalities. There are even a couple of FDA-approved prescription products in the United States which are fish oil. Including these as alternative treatment might be misleading, throwing the numbers off in turn, especially because they constituted a significant portion of use. More research is likely needed to really get down to where the trends are in natural product use amongst young people. Future studies may focus more on strict definition of natural products and greater stratification of types of natural products used. Either way, it is undeniable that things appear to be changing and the healthcare and wellness space continues to evolve as new information comes out.

Image credit: filmfoto

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