CENTRE FOR ENDOSCOPIC AND MICROSCOPIC SPINE AND BRAIN SURGERIES

Adults require 21 to 38 grams of fiber per day. (Most of us don’t get enough.)

When planning your meals, you probably think about a protein, a vegetable and maybe starch. But are you including enough fiber-rich options? The answer may surprise you.

If fiber is lacking in your diet, not to worry. Adding more is easy.

What is fiber?

Fibre is a carbohydrate found in fruits, vegetables, grains and nuts.

Fiber plays a significant role in health and wellness. It prevents heart disease, Type 2 diabetes, colon cancer, and diverticulitis.

Benefits of eating fiber

Adding more fiber to your diet can:

Getting more fiber will keep you regular. Just be sure to add it gradually so your digestive system has time to adjust. Adding too much fiber too fast can cause diarrhea.

Aid in weight loss: Eating more fiber helps you feel full longer. That means a fiber-packed breakfast — think oatmeal, whole-grain cereal or fresh fruit — may keep you full until lunchtime, so you snack less.

Control blood sugar: Fiber slows the absorption of sugar, which lowers your risk of diabetes.

Lower cholesterol : Fiber can help reduce cholesterol levels, too. Cholesterol binds to fiber and travels through the digestive system, where it leaves the body rather than enter the bloodstream.

How to get more fiber

What’s even better: you don’t have to eat hay to get your fiber. By making a few small changes to your diet, you can increase your intake while still enjoying your meals. Here are a few easy ways to get more fiber:

Plan your morning meal: Choose a high-fiber option like bran flakes or oatmeal for the first meal of the day. Looking for something heartier? Try scrambled eggs with spinach and a piece of fruit.

Switch to whole grains: Swap out processed white bread with whole-grain bread. Look for labels that list whole wheat flour or whole grain as the first ingredient. And check that they have at least 2 grams of dietary fiber per serving. Side dishes of brown rice, quinoa or whole wheat pasta are another great fiber boost.

Stick to whole foods: Although frozen meals and processed options may be quick and easy, they often fall short on essential nutrients, like fiber. Typically, the more refined or processed a food is, the lower its fiber content. Replacing canned or packaged foods or desserts with fresh, homemade options lets you raise your fiber quota.

Pick more produce: Fresh or frozen fruits and vegetables are a good source of fiber, so add them to meals and snacks throughout the day. Not sure where to start? Consider adding these high-fiber accompaniments to your plate:

• Leafy greens like spinach or kale
• Cauliflower
• Apples
• Berries
• Oranges

Boost the fiber content of your meals with legumes. Peas, beans or lentils can dress up a soup or salad.

Snack smart: When a hunger pang hits, it may be tempting to hit the kitchen for a treat. Instead of reaching for the junk food, consider noshing on these fiber-filled snacks.

Add a fiber supplement: Having trouble getting enough fiber in your diet? A fiber supplement can help. You can find them at most stores and online.

Another tip — Don’t forget the H2O. While water itself doesn’t contain fiber, it acts as a sort of “assistant” to it. “Fiber works best when it absorbs water.”

If you want to be sure your diet contains enough fiber, talk to your healthcare provider, who can help you design a diet plan that provides you with the nutrition you need.

Want to make a positive change? Try self-care

It’s typical for many of us to rush into the heart of winter with a flurry of big health goals – like losing weight and hitting the gym more regularly. These are admirable goals, but it’s also important to engage in more forgiving self-care – especially during the cold winter months.

5 self-care tips for year-round mental and physical well-being

1.Stress reduction

You can experience headaches, fatigue, sleep problems, and muscle tension when you are stressed, whether you are on the go or trapped at home during a pandemic. Stress might even cause you to overeat or withdraw from your family and friends. And left unchecked, stress could contribute to high blood pressure, heart disease and obesity.

2. Get more sleep

Dr. Candelore suggests getting 7 to 9 hours of sleep a night to reap the maximum benefits. “Your body actually repairs itself while you’re asleep,” she says.

A lack of sleep can make it harder to focus. And chronic sleep deprivation can impact your body, contributing to conditions like high blood pressure. 

 To get better rest, Dr. Candelore suggests:

• Going to sleep and waking up at the same time every day, even on weekends
• Keeping your room quiet, dark and cool
• Avoiding caffeine or a big meal before bed
• Ending screen time about an hour before going to sleep

3.Do what you love

You can benefit from practicing a hobby as part of your self-care routine. Activities such as gardening, hiking, or martial arts can get you moving and help you feel good. Hobbies that force you to use your mind – like crafting, puzzles, or listening to music – can also be rewarding.

“Taking up a hobby is a great way to enjoy self-care,” says Dr. Candelore. “Hobbies have been associated with improving mental health and can even reduce depression by stimulating the release of endorphins, brain chemicals that promote wellbeing.”

Taking part in activities with a social component can further boost the benefits. “Staying connected to others can help you stay healthier and happier,” Dr. Candelore notes. 

4. Care for your body

Taking care of your body doesn’t just mean exercising. Flossing your teeth daily, taking a long bath, or trimming your nails are all simple ways to take care of yourself.

“Maintaining good hygiene might seem like an expected part of daily life, but these habits might have changed during COVID-19, which has kept us home more and disrupted schedules,” says Dr. Candelore. “Showering and getting dressed each morning gives us an important sense of routine, while giving yourself a home manicure can help you feel pampered. Even brushing and flossing your teeth can have huge benefits, reducing bacteria in your whole body and just making you feel good.

• 

5. Know when to seek help

A lot of people get the “winter blahs” — minor sadness or restlessness — after the holidays. But if symptoms started in the fall, or become more severe, you may have seasonal affective disorder (SAD), also called seasonal depression.

Symptoms of SAD include:

• Reduced energy
• Trouble concentrating
• Increased appetite
• Increased desire to be alone
• Greater need for sleep
• Weight gain

Having some or all of these symptoms doesn’t necessarily mean you have SAD. But talk to your healthcare provider if you have any concerns.

“While we don’t know the cause of SAD for certain, experts believe it’s related to shorter days and altered production of the chemicals serotonin, which is linked to mood regulation, and melatonin, which causes drowsiness,” Dr. Candelore notes. “Therefore, light therapy may be part of your prescribed treatment plan, if you’re diagnosed with seasonal affective disorder.”

Light therapy for SAD involves exposure to a full-spectrum bright light. During the treatment, you’ll sit near a special device that emits a glow that mimics natural light. Therapy starts with one 10- to 15-minute session a day and may be increased depending on your response.

He adds, “Most importantly, remember that exercise and diet, while part of a healthy lifestyle, aren’t the only components of good health. Self-care is also a valid, even vital, part of a healthy, happy life.”

Teen stereotypes such as staying up late, then sleeping most of the day are well-worn. (And you may recognize it.) But what’s the reason?

Most teenagers need between eight and ten hours of sleep to function at their best. And when schedules are packed with school, sports, clubs, friends, and jobs, the only time they have to unwind is late at night, when the family is in bed and the house is theirs.

As well as older children, younger children require sleep.

When it comes to sleep, children between the ages of 3 and 5 need 10 to 13 hours every night to stay healthy and alert. However, what happens when issues like bedwetting, sleep terrors, and sleepwalking interfere? Treatment can turn fitful nights into tranquil ones. “Seeing a child blossom once their sleep issues are resolved is a beautiful thing,” says a pediatric neurologist. She shares how to help a little one get their rest (so you can, too).

Teenagers’ tendency to become night owls is partly biological. Their bodies take longer to produce melatonin, the hormone that helps promote sleep. As a result, teenagers just don’t become tired until later in the evening. By then, it’s too late to get the sleep they need and make it to school on time.

Lack of sleep can make it hard to focus, or even stay awake in class. Napping might be the first priority when they get home, which may make it tough to fall asleep later.

You can help them change the cycle. A few tips can make it easier for your teen (or anyone) to fall asleep:

• Keep the bedroom cool, dark and quiet.
• Don’t do homework, play video games or use a smartphone in bed.
• Don’t drink energy drinks or other caffeinated beverages after mid-afternoon.
• Limit screen time before bed.

It is recommended that teenagers get up within two to four hours of their usual wake time on weekends. So yes, getting up by lunchtime is fair. And maybe, in a few years, they’ll even agree with you.