Publications

ConsumerTIME

Getting Enough Fiber?

According to the Harvard School of Public Health, "fiber" is a carbohydrate present in fruits, vegetables and grains. Even though fiber can't be digested by the human body, researchers think it's essential that we all eat enough because it can:

  • lower the risk of colon cancer

  • lower the risk of heart disease by 40 percent

  • lower the risk for diabetes if you also keep a healthy weight and don't smoke

  • relieve and prevent constipation

There are two basic types of fiber: the type that dissolves in water ("soluble" fiber) and the type that doesn't ("insoluble" fiber). These distinctions can make a difference in how the fiber works in the body and the specific diseases it helps prevent. Solubles include fruits such as apples, oranges, pears, grapes and prunes, as well as seeds, dried beans, oatmeal and oatbran. Insolubles include wheat bran, popcorn, brown rice, and whole grain cereals and pastas.

The current recommended daily amount of fiber for adults is 20-35 grams a day. The average American, however, gets only 14-15 grams. Here are some tips for putting more fiber in your diet from the Johns Hopkins Bayview Medical Center:

  • Eat fresh fruits and vegetables rather than juice.

  • Eat the skin and membranes of fruits and vegetables.

  • Choose whole grain breads and cereals.

  • Drink plenty of water with a fiber-rich diet.

Another good thing about fiber: It has no calories. So fiber-rich foods tend to be lower in calories than many of the other foods we eat.

Protecting Your Identity

With dozens of insurance companies trying to sell their new Medicare drug plans to seniors, there's plenty of opportunity for fraud and abuse. To protect yourself (and your precious identity) if phony sales people call, follow these helpful hints:

  • Don't give out personal information. If someone calls your home, never tell them your Medicare, Social Security or credit card numbers or provide information about your bank accounts.

  • It's illegal for salespeople to come to your door unless you've specifically asked them to come. So if one shows up unannounced, never give out personal information.

  • If you want to make sure a sales pitch is legitimate, call your local SHIP (State Health Insurance Assistance Program, sometimes known as HICAP). You can get the number in your state by first calling the Eldercare Locator: 1-800-677-1116.

The Home Stretch

As we age, stretching our muscles becomes increasingly important to mobility and good heath. According to Consumer Reports magazine, stretching and flexibility routines, such as yoga or tai chi, can counteract stiffness, improve balance and reduce the risk of falling by up to 50 percent. A simple prescription is to try to do 10 minutes of stretching every day. To start, Consumer Reports recommends these two simple back stretches that you can do right from your chair.

Corkscrew: Put your right hand on top of your left shoulder. Then pull your right elbow to the left, while turning your head, shoulders and torso in the same direction. Switch hands and repeat in the opposite direction.

Arch: Place both hands on your lower back, inhale slowly and deeply, lean back slightly, and arch your back.

Print Version