Why you need fiber

Vince Lombardi, the legendary coach of the Green Bay Packers, once said, “You’ve got to play with your heart, with every fiber of your body.” Turns out, if you’re going to stay in the game (of life) and win like Lombardi did, fiber is pretty important for healthy joints, too.

A new study looked at people enrolled in the Osteoarthritis Initiative and found that those who ate the most fiber content had a 30 percent lower risk of developing osteoarthritis of the knee, compared with those who ate the least amount of fiber.

Researchers explain that eating fiber can reduce calorie intake (and losing weight is joint-friendly); it can lower serum cholesterol, which can reduce inflammation; and it helps your gut microbiome stay healthy. That lowers inflammation, promotes good glucose control and makes your RealAge younger.

The Academy of Nutrition and Dietetics recommends that you take in about 25 to 35 grams of fiber per day. (If you’re 70 or older, the goal is 21 grams a day for women and 30 grams for men.) In a 2,000-calorie-a-day diet, you’ll get the right amount from eating 6 ounces of whole grains, 2 1/2 cups of vegetables and 2 cups of fruit.

Other ways to boost fiber intake include eating whole fruits in place of juices; trying alternative fiber sources like whole buckwheat, chia seeds and wheat germ; and eating the skins of raw fruits and veggies.

Pros, cons of bicycling

In the 1979 movie “Breaking Away,” a determined 19-year-old “townie” competes against snotty college kids in a bike race and wins – despite a bad crash – by having his feet taped to his pedals.

If that seems extreme, consider this: A new study in the journal Injury Prevention reported 3.8 million nonfatal adult bicycle injuries and about 9,800 deaths over 17 years from 1997 to 2013. That racked up $237 billion in medical costs; in 2013 alone, the price tag was over $24.4 billion.

What’s fueling this bumpy bike ride? An enormous increase in the number of folks on bikes – especially among the 45-and-older crowd. Around 66 million Americans got on a bike last year. When that’s combined with a lack of good bike-riding infrastructure, you’ve got a formula for lots of injuries.

The health benefits of cycling are many: good aerobic conditioning with minimal impact on joints, increased cardiovascular fitness, more muscle strength, increased flexibility, improved posture, bone strength and coordination, less body fat and reduced stress, depression and anxiety. So to take advantage of the benefits and avoid becoming part of the statistics on the hazards, remember: Wear a helmet; never use earbuds; observe traffic laws and assume cars may not; ride in bike lanes or on the safest roadways; wear high-visibility clothing; use flashing head- and taillights 24/7; and never text and pedal.

Don’t gain vacation weight

The food scenes in the movie “Eat, Pray, Love” are mouth-watering. Julia Roberts, playing author Elizabeth Gilbert, munches her way through Italy, eating pizza after pasta. And Julia didn’t leave the eating to stunt doubles; she gained 10 pounds, sometimes eating between eight and 10 slices of pizza a day.

Julia was in Italy for longer than most of us are on vacation (filming took four months), but it turns out that even a shorter trip can cause you to pack on the pounds. One recent study followed over 100 adults before and after they went on a one- to three-week vacation, finding that people gained an average of 2.2 pounds. Interestingly, they also exercised more on vacation, leading researchers to conclude the weight gain came from eating more.

When you travel, you’re outside your normal routine, and food options are everywhere. So here are a few tips to keep the travel weight off this summer.

▪ Pack a cooler full of healthy snacks like low-fat yogurt, fruits and veggies or nuts for time spent in the car, on the train or at the beach. Staying full of the good stuff will keep energy up and digestion regular.

▪ Stay away from alcoholic drinks loaded with sugar. A 16-ounce pina colada has 450 calories from sugar alone.

▪ Plan family excursions, like walking tours, that require physical activity.

▪ Get enough sleep. Being sleep deprived is linked to overeating. Adjust to your new time zone ASAP so you get your eight hours of Z’s.

This story was originally published June 26, 2017 at 5:06 PM with the headline "Why you need fiber."