“Just increasing our intake of soluble fiber by 10 grams a day has been associated with a decrease in risk of all coronary events.”

If there was ever a time when you thought about fiber, and how much of it you consume, it was probably because you were constipated. And if you had a drink of Metamucil or another fiber supplement, it probably did the trick. However, I learned today, after listening to a presentation by Dr. Robynne Chutkan, a Gastroenterologist and founder and medical director of the Digestive Center for Women in Chevy Chase, Maryland, that fiber is really a natural miracle drug (my words not hers) and the benefits of this plant part are too numerous to cover in this short blogpost. So here’s the headline:

Consuming optimal levels of soluble fiber has been shown to reduce the risk of coronary artery disease, lower blood pressure and cholesterol levels, control Type 2 Diabetes, slow the progression of IBD; help with GERD, constipation and hemorrhoids; and promote weight loss. 

Unfortunately, most Americans don’t realize these benefits because our diets are woefully deficient in fiber. Our typical daily intake, according to Dr. Chutkan, is only 15 grams.  How much should we be consuming? “Twenty-five grams for women and 38 grams for men,” she said. “Just increasing our intake of soluble fiber by 10 grams a day has been associated with a decrease in risk of all coronary events.”

Fiber might also be just the appetite suppressant you need to lose extra pounds. That’s because “high fiber foods are less dense in calories compared to high fat foods; and it’s the bulking of viscous properties of fiber that contribute to fulness that, in turn, curbs appetite,” explained Dr. Chutkan.  A high-fiber diet also slows down the absorption of sugars, so you stay full longer.

How can you increase your daily fiber consumption?  Here are Dr. Chutkan’s suggestions:

• Choose whole grains (brown rice, whole wheat bread, sweet potatoes)
• Eat more plant-based meals (black-bean burgers, beans and brown rice, eggplant lasagna)
• Choose high-fiber snacks (dried fruit, popcorn, whole grain crackers, nuts and seeds)
• Replace white flour with whole-wheat flour
• Have two vegetables with your meals

Dr. Chutkan is also a proponent of fiber supplements since “there’s no such thing as too much fiber.”  So, if you don’t think you can achieve optimal levels of fiber from your diet, she suggests fiber supplements. “Even in patients who are good eaters, it’s still helpful to take supplements since some people over-estimate how much fiber they’re eating,” she said.  But she had some words of caution:

• Start with a very small dose then increase it slowly. Maybe half a teaspoon in the morning, then if tolerable, add another half later in the day.
• Always mix the supplement powder with eight to 12 ounces of water and then follow it with another tall chaser of water.
• Don’t take your vitamins and medications at the same time. Separate these intakes by at least an hour. Different times of the day would be ideal.

Dr. Chutkan’s talk was organized by Consumerlab.com, which conducts independent tests on health and nutrition products and provides the results, along with additional information, on their subscription website. Later this week, they will be posting Dr. Chutkan’s presentation.

Valentines Day seems like a good time to talk about intimacy and the difficulties that prevent mid-life, estrogen-starved women from enjoying a satisfying sex life. We’re talking about vaginal dryness. I don’t know if it’s because I write a blog about menopause, but I’m hearing more and more women talk openly about this problem. Personally, I think that’s a good thing. I imagine that our mothers, who never talked about the “M” word to begin with, certainly didn’t utter the V-word either. And they must have felt alone, or ashamed.

Of course, now it’s different.  As Samara O’Shea recently wrote in the Huffington Post, ”now we say ‘vagina’ here, there and everywhere.” So, it makes sense that in anticipation of this one special day for romance, I received numerous emails from companies wanting to get the word out about their vaginal lubricants and moisturizers for women.  In the past, I’ve told you about products like Replens, AtLast Naturals and Collective Well-Being. This year I’ll pass the word about two, women-founded companies that are relatively new to this growing category of products. I haven’t heard about them until now, so I have not personally “road tested” them for you. If  you plan to give it a whirl, do tell us if they made a difference:

Inner Intimates offers two products: Vaginal Renewal Complex, which is described on their website as “a blend of four natural oils, doctor-developed as a complete program to help restore vaginal lubrication, moisture and suppleness.”  The second product, a Vaginal Wash with Sponge,” is described as a mild, soapless cleanser containing Evening Primrose Oil and Tea Tree Oil.  The claim? “By exfoliating the vaginal area, it stops the discomfort caused by clogged pores, ingrown hairs, irritation and uncomfortable itchiness that can be caused by vaginal dryness.” These products were created by a team of physicians with Olga Cohen, a 66-year old woman who experienced vaginal dryness at a young 43 years of age, when she went into early menopause. See their website for a more detailed explanation on how these products work and what they cost. You could also learn a thing or two on Olga’s blog.

You might also want to try the Intimate Care Collection from Blossom Organics, founded by Melissa Jochim, a chemist by training, whose mission is “to create female friendly products… that promote beautiful intimacy and blissful pleasure.” The company’s Pure Pleasure Arousal Gel is described on their website as “free of parabens, petroleum, hormones” and other bad stuff. The claim?  ”This water-based gel will exhilarate your senses and heighten your sensual pleasure.”  The instructions tell you to apply several drops to your clitoris and massage. Reapply as desired. I think I get how this works.

The company also makes a Natural Moisturizing Lubricant, which is “gentle enough for daily use;” Warm Sensation Oil, “the naturally pure choice for mindful women seeking to ignite intimate touch;” and a Revitalizing Breast Exam Cream, which “provides a silky glide to encourage intimate breast massage and self exam.” It comes with a self-exam instruction card and with every purchase, the company donates $5 to the Breast Cancer Fund.

It’s refereshing to see how the creators of these intimate care products talk honestly and openly about sex, intimacy, pleasure and arousal. And I like that they use their websites and blogs to educate and encourage women not to give up on a fulfilling sex life.  What’s your take on this? Does it make you feel uncomfortable? Or, do you welcome the frank dialogue?

“There’s a new generation of herbal teas with nighttime formulations that have more firepower than you’ll get with a basic Chamomile blend. ”

I can remember the last time that I had a solid seven hours of uninterrupted sleep.  It was two and a half years ago. It was such a rare occurrence for me that I can tell you where I was (not at home) and what I did that day to make me so exhausted. More typically, I have to “encourage” my body to fall asleep with a night time ritual that promotes relaxation and sleepiness, such as turning off the computer a good hour or two before bedtime or taking a hot shower or bath. But staying asleep is another story.

Lately, though, I’ve been adding herbal tea to my nighttime routine, with mostly good results.  That’s because there’s a new generation of teas- or herbal infusions – with nighttime formulations that have more firepower than you’ll get with a basic Chamomile blend. So, if you need help falling asleep faster, or staying asleep longer, consider trying some of these herbal teas at bedtime as I have during the past several weeks.

If you’re new to tea drinking, I recommend starting with a basic chamomile blend. It just might be all you need to get some quality sleep.  I’ve been sipping Celestial Seasonings “Sleepytime Tea” for years, and at times, I’ve used as many as three tea bags at once to get a big dose of Chamomile, its predominant ingredient, as a natural sedative.  It often does the trick, especially when combined with a good book or calm music. Twinings brand “Bedtime Blend” is another pleasant-tasting tea containing the same blend of Chamomile, Spearmint and Lemongrass.

If you’re ready to take it to the next level, I suggest trying The Republic of Tea’s “Get Some ZZZ’s Tea. It contains Rooibos (pronounced roy-boss), from the South African Redbush shrub, and Passionflower.  Both plants are common ingredients in supplements used to alleviate anxiety and occasional insomnia. But what really sets this tea apart from others is the 20 mg of Valerian Root that’s contained in just one cup.  As described by Dr. Laurie Steelsmith in her book, Natural Choices for Women’s Health; ”Valerian root calms and restores your nervous system. It is especially helpful if you can’t get to sleep because your mind is racing.” According to the government’s National Center for Complementary and Alternative Medicine (CAM),  researchers have concluded that Valerian appears to be safe at recommended doses for short-term use (4-6 months).

When I was examining the ingredient list of Traditional Medicinals’ “Organic Nighty Night” Tea in Whole Foods, a woman walking by encouraged me to buy it. “It really works,” she said, and I have to agree with her.  Its base is a lemony-flavored blend of Spearmint, Lemon Verbena, Lemon Peel and Lemongrass.  But it’s the Passionflower, Chamomile, Linden Flower, Catnip and Hops that, when combined, seems to promotes relaxation.  Hops, which is the main ingredient in beer, is known as a relaxing natural sedative.

Finally, I tried Yogi “Bedtime” tea with “soothing caramel”  and vanilla flavors added. It’s mostly a blend of eleven botanical plants including Chamomile, Rooibos, Cinnamon Bark and Ginger Root. But I suspect it’s the California Poppy Plant and  L-Theanine, an amino acid found in green tea, that makes the difference.  Theanine has been shown, at least in larger doses, to help with relaxation and stress.

Now, before you try any of these herbal infusions, I have a few suggestions:

• If you have a medical condition, or you’re on daily medication, it’s important that you review the Tea’s ingredient list (usually found online) with your physician to make sure that there isn’t anything that will interfere with your treatments or prescriptions.

• If you’re interested in learning more about botanical supplements, I recommend visiting these two government websites; The National Institute of Health’s Center for CAM  and Office of Dietary Supplements. They are excellent resources for unbiased information. There’s an informative document on Sleep Disorders and CAM that you’ll find helpful as well.

• With these nighttime teas, consider one cup a normal “dose.” Don’t overdo it even if you love the flavor. Besides, if you drink too much, you’ll have to use the bathroom during the night and, well, that defeats the purpose of them, doesn’t it?

If any of these teas improve or even solve your sleeping problems, would you let me and others know in the comment box below?  Perhaps you can suggest another brand that has worked for you.

Cheryl assured me that all interviews will be conducted with complete sensitivity and at a convenient time for the interviewee. You see, Cheryl is menopausal and on treatment, too, so she knows the lay of the land quite well.

If you’re interested in talking with her by phone, and don’t mind submitting a picture too, please contact her directly via her email at cherylpw@optonline.net.

“Compared with persons who watch no television, those that spent a lifetime average of six hours a day watching TV can expect to live five years less”

How are you doing with your new year’s resolutions? I’m betting that one of them included a commitment to exercise on a regular basis. It’s only four weeks into the year, but if the thinning crowd at the gym is any indication, this is the time when you see who’s serious about their fitness and who isn’t. If you’re in the latter camp, you MUST watch this engaging 10 minute video that explains why exercise is the single best thing you can do for your health. If this doesn’t motivate you to get with the program, nothing will.

If you do watch the video by Dr. Mike Evans, an Assoc. Professor of Family Medicine and Public Health at the University of Toronto, you’ll learn that even a half hour of daily exercise can be meaningful. Consider these recent research findings that he explained more fully in his talk:

• Just one hour a week of activity reduced the incidence of heart disease by almost half in one study.
• For every increase of 10-minutes in your walk to work, there’s a 12 percent reduction in your likelihood of getting high blood pressure.
• Compared with persons who watch no television, those who spent a lifetime average of six hours a day watching TV can expect to live five years less.

If exercising at least 30 minutes a day seems out of the question, given home and work responsibilities, take a look at Joan Pagano’s exercise books. Joan specializes in full-body strength training that can be done with minimal equipment at home, in the gym or on the road. They’re illustrated with step-by-step photos and clear instructions so you do each exercise properly. But most important, these books are designed for women who want to work exercise into their daily lives but just don’t have much time to devote to it. But everyone can find 15 minutes, right?

Joan’s 15 Minute Total Body Workout (+DVD) combines cardio with resistance training and stretching. And she keeps it fresh with 4 unique programs: Step-touch, Beach Ball, Hop, Jig and Jump, and Lunge Around the Clock.

A second book, 15 Minute Abs Workout (+DVD),  is designed to to strengthen and firm your torso, flatten your belly, trim your wast and stretch out your muscles. Again, she offers four routines: Crunch, Beach Ball, Core Basics, and Core Challenge.

These easy to follow workout programs are included in a third book, Best Health Home Workout: Pilates Yoga Abs Body Toning with DVD that offers even more options for 15-minute workouts at home.

And a fourth book, a long-time favorite of mine, is Strength Training for Women.  It’s perfect for women who want to incorporate weights for shaping, toning and bone-building. I’ve never met Joan in person, but with this book, she’s been my personal trainer at home and at the gym for many years!

This year, I’m going to be giving away books and products that I think you’ll find helpful and worth your consideration.  I’ll start this week with a set of these four books, which Joan has graciously offered and signed.

To enter this giveaway, all you have to do is leave a comment in the box below saying how many minutes a week you exercise.  If you have time and want to share details of your workout, even better.  All comments must be posted by midnight PST on Sunday, January 29th. A winner will be chosen via Random.org and I’ll announce it on February 1st. 

“As we age, changes in collagen occur that may account for age-related skin changes… and also contribute to deterioration in bone quality and quantity.”

Is it possible that deep brow furrows are an early indicator of osteoporosis later in life? The findings of a recent study suggests that the more wrinkles a woman has in her early menopause years, the lower her bone density, putting her at risk for bone fractures. The association may seem like a stretch at first. But Dr. Lubna Pal, an endocrinologist who led the research at Yale’s School of Medicine, explained:

(Bones and skin) share common building blocks — a group of proteins called collagens. As we age, changes in collagen occur that may account for age-related skin changes… and also contribute to deterioration in bone quality and quantity.

In this study of 114 women in their late 40s and early 50s, none of whom were on HRT, skin wrinkles at 11 sites on the face and neck were measured and participants underwent DEXA scans. The researchers found that women with the worst wrinkles had the lowest bone density scores. Conversely, those with firm skin and the fewest wrinkles, particularly in the forehead area, had greater bone density.

If this research is further substantiated, and skin does in fact provide a glimpse into the status of the skeleton, it may be possible to determine our bone strength by simply looking in the mirror.

January is a time for setting new goals…and crowded gyms. It happens every year. Resolved to get fit and healthy, new members (or those who have been MIA) fill up group classes and the wait for using the cardio equipment becomes too long for my schedule. So, I’ve learned to be patient because I know that in just one month, most of them will be gone and I can return to my own, stress-free pace. Until then, I hit the outdoors for long walks and do Pilates floor exercises at home. It’s always a fresh reminder that there’s really no excuse for not exercising especially when there are so many fitness resources available on the web to help plan workouts and monitor how we’re doing. Here are just a few examples:

Visit the website of the American Council on Exercise and click on “Get Fit” to view their exercise library and illustrated workouts. You can indicate your target body part, experience level, equipment needed and workout type. This is the website for the organization that certifies fitness trainers, so you’ll find good instructions here. While you there, try out their handy fitness tools and calculators for estimating percent body fat, daily caloric needs, heart rate zone and BMI (Body Mass Index).

For Pilates enthusiasts of all levels, there are plenty of online videos by master instructor Elizabeth Larkam (whom I’ve taken classes with) as well as podcasts that you can download onto your phone or tablet and take with you anywhere. And you’ll find excellent instruction videos on YouTube including this one.

If you enjoy working out with an exercise ball, you’ll find tips and workout ideas in a series of free videos on this website. For core exercises using the fitness ball, watch these slide show demonstrations produced by the Mayo Clinic.

For a more individualized approach, check out Daily Burn, a new “personalized fitness platform” that delivers HD-quality, daily video workouts that are tailored to fit your unique fitness needs and goals. The videos are streamed to your computer, smart phone or other mobile device such as iPad or Android. There’s a membership fee of $30/month, but if this works for you, it’s considerably less than paying for a personal trainer.  They offer a free, 7-day trial if you want to give it a test run.

Finally, if you want to monitor your progress, check out the Free Fitness Tracker, where you can set fitness goals, track and measure progress and access their workout library of 300 exercises. As a member, you can even upload your own exercises to share with others.

If you’ve discovered other no-cost or low-cost online resources for fitness workouts, please let me (and other readers) know in the comment box below.

“If all else fails there’s always Tolstoy’s ‘War and Peace.’ Sometimes just looking at such a massive book makes you tired enough to sleep.”

Since a good night’s rest is the cornerstone of optimal health and even positivity, I thought I’d offer up some suggestions for holiday gifts that an insomniac would really appreciate.

1. Consider trying a soundtrack from Pzizz (left), which calls itself “your personal sleep and relaxation assistant.” The tracks are different every time you listen to it and you can control how long to let the audio play. Export a program to your smartphone or IPod and keep it by your bed at night. It can help you decompress on business trips too.

2. If a short late afternoon nap is all you need, consider the Power Nap Kit from At Peace Media. It features three voice-guided power-nap sessions (disc 1) and three music-only power nap sessions (disc 2).  The kit includes a 44-page booklet about sleep, stress and power naps. It just might be the tool you need to help relax and rejuvenate you.

3. The Nightwave Assistant might work for you too. It’s a small appliance (the size of a cell phone) that projects a soft, changing blue light on the ceiling of your darkened room. By synchronizing  your breathing with the light, your body and mind are supposed to fall into a state of relaxation that promotes sleep. It’s worth a try if you’re sleep deprived. If it works, it’s small enough to travel with.

4. Alternatively, have you tried aromatherapy?  21drops, a line of blended essential oils, claims their Sleep product (#18) will calm a racing mind and settle your restlessness so you can get a good night’s rest. You apply it to your temples, wrists and back of neck and even under your nose.

5. Another prescription-free approach to better sleep can be found in The Republic of Tea’s “Be Well” line of red, caffein-free teas.  Their “Get some ZZZs” (#5) is an herbal blend of sleep-promoting Rooibos, Chamomile, Passionflower and Valerian. You’ll also find it in their Sleepytime Gift Set, which also includes pillow spray, an eye mask and ear plugs.

6. Perhaps relaxing music is more your thing. Dr. Machelle Seibel’s Healthrock series of music CDs includes “Sleep Tight,”  featuring 46 minutes of soothing, peaceful music that can make falling asleep easier. Dr. Seibel, who is director of the Complicated Menopause Clinic at the University of Mass., composed the music himself with his sleep-deprived menopausal patients in mind.  You can preview the music and then download the album, or order the CD directly from his website.  Also, check out his “Relax” CD featuring instrumental music that he also composed and performed, to help you wind down in the evenings after a hectic day.

7. If hot flashes are keeping you from getting a restful sleep, consider trying a new comforter this winter. Mulberry West makes silk-filled, cotton comforters that they claim offers a lightweight “veil of warmth.” As explained on their website, silk is a porous and natural fiber, which adjusts to temperature fluctuations and is known for strong ventilations.  If you’re throwing off covers every night, this might be a good solution for you (and your partner).

8. Meditation, even for 5-10 minutes a day, can have a profound effect on stress reduction and sleep quality.  If one of your new year resolutions includes a commitment to carving out more time for yourself, I highly recommend Dr. Joan Borysenko’s The Beginner’s Guide to Meditation, or her more recent Stress Less CD featuring two meditations created to “help reduce stress, improve sleep and create optimal health and energy.”  Dr. Borysenko, a pioneer in mind-body medicine and the author of 14 books, will be leading a weekend program beginning Jan 27th at the Kripalu Center for Yoga and Health in the beautiful Berkshire Mountains in Western Massachusetts. In addition….

9.The Kripalu center will hold a four-day workshop, beginning New Year’s day, on Gentle Yoga and Mindful Eating. Both of these programs are a fabulous way to help you start the year on the right foot. I’ve been to Kripalu and can tell you that the view of the surrounding hills and lake are worth the trip alone – even in winter.

10. If all else fails there’s always the latest edition of War and Peace, Tolstoy’s 1440-page epic novel with a new English translation that makes it a bit easier to get through. Sometimes just looking at such a massive book makes you tired enough to sleep.

• Overall health: Flax seed tops this list
• Skin Health - Includes foods with high concentrations of vitamins E and A and anti-inflammatory properties such as avocados, hazelnuts, olives and spinach

• Cardiovascular System - Onions, grapes and raspberries were a surprise to me!

• Cholesterol- Oatmeal, almonds and garlic are among 10 foods in this category
• Bone Health - Sesame seeds, beans and eggs are some of the foods that are rich in potassium, magnesium, calcium and other nutrients essential for bone health.
• Weight loss - Dried papayas, watermelon and fruit smoothies are excellent foods that will fill you up and add some sweetness – not calories – to your diet
• Nuts, Beans and Grains - Foods such as lentils, quinoa and barley provide lots of protein and a great substitute for red meat.
• Antioxidants - Cherries, artichokes, blueberries are on this list of foods that are high in antioxidants, which can help reverse the damaging effects of oxygen on our bodies’ cells.
• Super Foods - Acai and Goji berries top this list of 11 foods that are incredibly packed with important nutrients. Can you guess what else is on this list?
• Healthy Snacks - Pretzels, pistachios and graham crackers are recommended here for low-cal in-between meal snacks.
• Healthy Desserts - An oxymoron? Not according to Alissa who explains, “dark chocolate with at least 60% cocoa can reduce blood pressure and is full of antioxidants.”