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High Fiber Foods For Healthy Aging

Fiber  and  Brain  HealthHigh-fiber foods also help normalize blood
glucose levels by slowing down the time it
As we age, our bodies begin to deteriorate.takes food to leave the stomach and delaying
No matter how well we take care of ourselves,the absorption of glucose (blood sugar) from
we become slower, more fragile, and oura  meal.
mental capacity suffers. The good news,
however, is that a diet rich in high-fiberFinally, because it helps to block the
foods may help support brain and boneabsorption of calories consumed and lead
health-two of the most common concerns amongthose calories out of the body, fiber
elderly  Americans.actually eliminates calories from the foods
you eat. As a result, those who consume a
More than 4.5 million Americans suffer fromhigh-fiber diet tend to lose weight and more
Alzheimer's disease, and every year more thaneffectively  manage  a  healthy  body weight.
350,000 new cases are diagnosed in the United
States. While its affect on memory andFiber  and  Bone  Health
personality are profound, Alzheimer's can
also be deadly, resulting in approximatelyCan high-fiber foods keep your bones strong?
60,000  die  deaths  yearly.When researchers turned their attention to
the bone health of people taking part in the
By the middle of the twenty-first centurylong-term Framingham Heart Study conducted in
more than 13 million U.S. citizens areMassachusetts, they found that those who ate
expected to have this irreversible brainthe most fruits and vegetables also had the
disorder, but a high-fiber that includesstrongest bones as they aged. According to
plenty of fruits, vegetables, legumes, wholeAssociate Professor of Nutrition at Tufts
grains, nuts and seeds may be effective inUniversity Katherine L. Tucker PhD, "this
lowering your risk of developing Alzheimer'sprovides yet another reason to emphasize the
as  you  age.intake  of  fruits  and  vegetables."
Swedish scientists have established thatAlthough the healthy bone benefits of
people who effectively control their weight,high-fiber fruits and vegetables may be
cholesterol, and blood pressure canlinked to the beneficial amounts of potassium
significantly decrease the risk of sufferingand magnesium that they contain, researchers
from dementia and Alzheimer's disease, andcannot rule out other factors, such as fiber,
that's where high-fiber foods come in. Inas  an  aid  to  bone  strength.
addition to regulating blood pressure, fiber
helps to lower LDL (bad) cholesterol levelsAn important discovery in the study was that
while raising the protective HDL (good)people who ate large amounts of processed
cholesterol  levels.foods (that are low in fiber and minerals)
had weaker bones. Eating a low-fiber diet
As a calorie-free weight loss tool, fiberalso makes you more likely to be among the
helps manage hunger by stimulating thenearly 30 million Americans who suffer from
release of cholecystokinin (CCK), a hormoneosteoporosis, a degenerative bone disease
that sends a message to your brain that youthat often occurs in middle age. Osteoporosis
are full. It also promotes and prolongs thecan often lead to debilitating hip fractures,
elevation of CCK in the blood, which makeswhich in many cases cause disability and an
you feel full for longer periods of time.overall deterioration of health.



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