As a caregiver, it is important to be aware that fiber intake is the key to successful aging according to a recent study from Australia. Seniors with the highest intake of fiber had an almost 80% greater chance of living a long and healthy life.
Even the scientists were surprised by the results. Fiber had a greater impact than any other dietary factor they studied, including sugar consumption. Adults who ate more complex carbohydrates significantly lowered their risk for hypertension, diabetes, dementia, depression, and disabilities.
If you want to live a longer and enjoy a more active life without eating like a rabbit, study these practical tips. You’ll learn new facts about fiber and how to include more roughage in your diet.
Facts about Fiber
1) Understand your needs. The average North American eats about 15 grams of fiber a day, which is far below the recommended levels. Individual requirements decrease slightly with age, and vary from a minimum of 21 to 25 grams for women and 30 to 38 grams for men.
2) Cover both bases. Fiber comes in two forms, soluble and insoluble, depending on whether it dissolves in water. Soluble fiber lowers cholesterol and protects your heart. Insoluble fiber enhances your digestion and helps you stay regular. Eating a variety of foods provides enough of both.
3) Know the benefits. Foods rich in fiber make you feel full with fewer calories so you can manage your weight. They also help you stabilize your blood sugar and reduce your risk for certain cancers, heart disease, and diabetes.
4) Take it gradually. Give your digestive system time to adapt to more fiber. Add about 2 to 3 grams a week to avoid bloating and diarrhea.
5) Drink more water. Drinking plenty of water will maximize the digestive benefits of fiber, and minimize constipation and gas. Stay hydrated around the clock.
Eating More Fiber
1) Breakfast hearty. It’s easier to take in more fiber when you start early. Prepare a bean burrito or whip up a smoothie with kale and fresh fruit.
2) Adjust the menu. Bulk up the dishes you love with a few simple tweaks. Stir shredded cabbage or carrots into chili and meatloaf. Top off your pizza with mushrooms and onions. Sprinkle a cup of beans into your salad.
3) Switch to whole grains. Trade in ultra-processed white bread and rice for their healthier versions. Order brown rice when you’re eating out. Make sandwiches with whole wheat wraps.
4) Cook fast. Some cooking methods, like boiling, rob vegetables of fiber and important nutrients. Steaming or microwaving will let you enjoy all their goodness.
5) Bake at home. You don’t even have to give up cookies and cake to make room for fiber. Rely on your own oven instead of supermarket brands so you can use ingredients like oats and whole wheat flour.
6) Keep the peels. Stop wasting apple and potato skins. Many vegetables and fruits have edible peels and seeds packed with fiber.
7) Snack smart. Use snacks as well as meals to help you reach your fiber goals. Dip raw vegetables into hummus. Create a trail mix with dried fruit, nuts, and seeds.
8) Read labels. Manufacturers know that consumers are looking to eat more fiber. Check the label to see how many grams a product really contains. When an item says it’s an excellent source of fiber, it must contain at least 5 grams per serving.
The verdict is clear. Fiber can help manage weight now, and help protect from heart conditions and other diseases with the aging process. To help reach the golden years with fewer health issues and higher functioning, eat more complex carbohydrates like vegetables, nuts, breads, and fruits.
When faced with a bad day, do everything you can to make the most of it. At the very least, avoid making it worse. A bad day doesn’t mean you should just throw in the towel. You only have so many days left, so take full advantage of each one. You can accomplish something worthwhile, no matter how bad of a day you’re experiencing.
Survive a bad day and make the most of it:
1. Avoid behaviors that make a bad day even worse. Complaining, overeating, yelling at a coworker or loved one, or drinking are just a few ways to potentially make a bad day worse. Why throw gasoline on the fire? Keep your wits about you and hold on. Tomorrow is a new day. It might be your best day ever.
2. Maintain your perspective. Maybe your boss hates your report, but it beats the heck out of living under a bridge. No matter how bad your day is, it could be a lot worse. And many are faced with far worse each and every day. Things will get better.
3. Meet with a friend for dinner. People love drama as long as it isn’t their own. Your friend would love to hear about your bad day over a delicious dinner. You can tell your story and unburden yourself, all while enjoying your favorite restaurant.
4. Remember that it’s just one day. You can handle one bad day. You’ve already successfully survived many in the past. Finish the day but look forward to tomorrow. Things can only get better, right?
5. Avoid making any important decisions. A bad day isn’t the best time to decide to quit your job, give up on your dream of law school, or end a relationship. All of those things can wait until your mood and circumstances have normalized. Again, avoid doing anything that can make your crummy day significantly worse.
6. Make plans that excite you. Decide to get away for the weekend or buy that new iPod you’ve been eyeing for the last few months. Give yourself something to look forward to in the near future.
7. Learn a lesson. Is there anything you did to cause your bad day? Could your rough day have been prevented? Can you learn anything from this experience? A rough day isn’t so bad if you learned something useful from it. Make the best of it.
8. Breathe. Unless you’re underwater, breathing is always a good idea to relieve tension and regain control of your emotions. Just breathe and get your work done. Completing everything that needs to be done is more challenging when everything seems to be going wrong, but you’ll feel more satisfied at the end of the day if it wasn’t a complete loss.
9. Take a nap. Sometimes you can reset your day and your brain by taking a quick nap. Maybe you’ll see your situation in a new light. A nap also provides a needed break.
Deal with your bad days effectively. When you’re experiencing a bad day, focus on survival and completing the most important tasks. Most importantly, avoid using a bad day as an excuse to do something stupid or you might find that it can get worse. Follow these strategies and you’ll get through your rough days in the best ways possible.
Feelings of guilt are distressing and draining. There doesn’t seem to be a cure. You’ve done or said something you regret. You’re uncomfortable without an obvious solution. What can be done about it now?
Get over your guilt with these strategies:
- Determine if you should feel guilty. Whose standards are you using? Your parents’? Your own? Your church’s? Can you be sure the source is correct? Ensure that you’re judging yourself by a set of standards you deem to be worthy. It’s your choice.
- Learn from it. Why do you feel guilty? Obviously, you did or said something that you consider to be wrong. Once you know why you feel guilty, you’re in a position to benefit from it. Ensure that you don’t repeat the behavior in the future.
- Visualize yourself behaving in a new and improved manner.
- Sometimes guilt is unproductive. Imagine that you feel guilty about missing your child’s play because you were required to work. If you did everything within your power, there’s no benefit to feeling guilt. Does your behavior require modification? If not, there’s no reason to feel guilty.
- Apologize. It can be as simple as saying you’re sorry. You’ll feel better afterwards, even if your apology is rejected.
- Accept that you feel guilty. Acknowledge your feelings and the pain that goes with them. Accept that you made a mistake. Realize that it will pass.
- Forgive yourself. Even if the other person won’t forgive you, you can forgive yourself. Be kind and gentle with yourself. No one is perfect.
- Let it go. Once the event is over, you’ve apologized, and modified your behavior, let it go. At that point, what purpose does your guilt serve? Take a deep breath, let it out, and move on. Keep your mind occupied with more productive thoughts.
- Have gratitude. Rather than saying to yourself, “I should have told Mary the truth”, tell yourself, “I’m grateful I’ve learned the importance of honesty.” Negative experiences can still be worthy of gratitude.
Avoid guilt in the future:
- Think instead of react. Guilt is often the result of acting without thinking. When you become emotional, take a moment to collect yourself. It’s easy to do or say something that you’ll later regret.
- Be less critical of yourself. Guilt and the need to be perfect go hand in hand. Avoid expecting perfection. It’s unrealistic and leads to feelings of guilt. Everyone makes mistakes on a daily basis.
- Create realistic beliefs. Maybe you believe that a good parent should do certain things, but you don’t or can’t do them. Are you sure your opinion on the matter is reasonable? Maybe you believe that a good parent would never get frustrated, which is unrealistic.
You’re not alone in feeling guilty. Some people spend a lifetime wallowing in guilt. How long you feel guilty is up to you. Learn from your mistakes and go forward with a new perspective and strategy. Apologize and forgive yourself.
The real shame is repeating behavior that results in guilt. Avoid repeating your mistakes and be gentle with yourself. Practice making the choice that doesn’t result in guilt. The more you practice, the more healthy choices you’ll make, and the less guilt you’ll have to deal with.
The Western world views breaks as a tool to promote laziness. But your effectiveness and efficiency will improve if you take regular breaks. You can work more intently and for more hours each day if you’ll give yourself a break at least once per hour. You won’t just get more done, you’ll be happier and less stressed, too.
Learn about the following 7 advantages of taking breaks:
1. You’ll get more done. Try a little experiment at work. First, spend a day attempting to do nothing but work for the entire day and note how much you accomplish. The following day, focus on your work for 30 minutes and then take a 5-minute break. Notice how much more you accomplish.
This applies to physical activities as well. Studies have shown the average marathon runners actually complete the race faster and more comfortably if they take regular walking breaks of up to a mile each.
2. You’ll feel much better at the end of the day. While performing the previous experiment, notice how you feel physically and mentally at the end of the day. You’ll feel nearly as good at the end of the day as you did at the beginning if you take breaks. Without breaks, you’ll feel exhausted.
3. The quality of your work is improved. The ability to focus is limited. Your mind begins to wander at some point. The quality of your work is compromised when your focus begins to wane.
Taking regular breaks is an effective way to ensure the quality of your work doesn’t suffer.
4. Breaks provide opportunities for evaluation. It’s important to regularly assess if you’re working effectively. If you put your head down and never look up, you can find yourself lost in the weeds. A break is an opportunity to re-evaluate the situation.
5. Taking a break can lower your stress. It’s important to intermittently disengage from any activity that causes stress. Your ability to work is compromised as your stress rises beyond a certain level
6. Breaks help to prevent boredom. Studies suggest that it’s more effective to regularly disengage and reengage with goals rather than focusing on them for long periods of time. The same idea applies to your work. Avoid spending too much time on one task before taking a break. You’ll maintain a higher level of interest in your work.
7. You can use your breaks to get other things done. Imagine how much you can accomplish with 8 or more 10-minute breaks each day. You could spend those 10 minutes performing an exercise or two, meditating, staying in contact with friends and family, tidying up, paying bills, or practicing the violin.
A break is a change in activity. Breaks don’t have to be spent daydreaming, though that’s not a bad way to spend a break.
You might be wondering how long a break should be and how frequently they should be taken. Science has an answer. For most people, the ideal break schedule is a 5-minute break every 30 minutes or a 10-minute break every 60 minutes. It can also be helpful to take a longer break every 2-3 hours.
Try a few different schedules and see what works for you. As a general rule, tasks that require more brainpower or muscle power require more frequent breaks.
Breaks are enjoyable way to add hours to your day. Your output will increase and you’ll also enjoy your free time more since you won’t be exhausted. Give yourself a break today and enjoy the many benefits taking regular breaks provides.