By Guest Writer Jennifer McGregor

Own Your Glow: Everyday Ways to Look and Feel Your Absolute Best
When you’re feeling your best, it radiates outward—your energy is magnetic, your
confidence is effortless, and everything feels just a little more in sync. But achieving that
glow-up, inside and out, doesn’t require a total life overhaul. In fact, it’s more about what
you consistently do than what you occasionally attempt. Looking and feeling your best is
about curating a lifestyle rooted in self-awareness, intention, and joy. It means making
choices that serve you not just in the mirror, but in your mind, spirit, and day-to-day life.
Move Because You Want To, Not Because You “Should”
Too often, exercise gets tied to guilt—something you do to burn off calories instead of as a
celebration of what your body can do. When you shift that narrative, movement becomes a
privilege, not a punishment. Whether you prefer yoga, lifting heavy, dancing in your
kitchen, hiking with no destination, or just stretching out while your playlist takes over, the
goal is to move in a way that brings you energy rather than drains it. Choose what feels
sustainable and fun, and the benefits—from improved sleep to better posture to boosted
confidence—will naturally follow.

Change Careers for a More Fulfilling Future
If you wake up dreading the workday ahead, it might be time to ask yourself if your current
career still aligns with who you are and what you value. Making a career change doesn’t
have to be risky or abrupt—especially now, with online degree programs that make it easy
to earn your degree while still working full-time or tending to family obligations. By
earning a degree in psychology, you can study the cognitive and affective processes that
drive human behavior so you can support those in need of help, offering both insight and
impact. There’s no better time than now to explore more and take the first step toward a
path that feels meaningful.
Fuel Yourself Like Someone Worth Taking Care Of
Eating well shouldn’t feel like deprivation. You don’t have to live on green juice and grilled
chicken to treat your body with respect. Instead, focus on how food makes you feel—what
gives you energy, what satisfies you, and what actually tastes good. When you view your
meals as opportunities to nourish and restore, you’ll notice how much better you look and
feel, from your skin to your focus to your mood.
Sleep Like It’s Sacred (Because It Is)
There’s no serum or supplement that can replace the power of real rest. Getting enough
quality sleep isn’t lazy—it’s foundational. Your body repairs, your brain resets, and your
emotions recalibrate while you sleep. Creating a wind-down routine that helps you unplug,
reset, and decompress doesn’t just help you avoid burnout—it sets the tone for how you
carry yourself the next day, physically and mentally.
Make Self-Care a Non-Negotiable
You don’t have to wait for burnout to earn your self-care. Taking time for
yourself—whether it’s a skincare ritual, a midday walk, or a Sunday with your phone
off—is a way of saying, “I matter.” Self-care doesn’t have to be indulgent or expensive; it
just has to be intentional. When you consistently show up for yourself in small, quiet ways,
it builds resilience, confidence, and clarity that show up in every area of your life.
Start Something That’s Just Yours
Hobbies aren’t just about passing time—they’re about reclaiming it. Whether it’s painting,
playing piano, journaling, cooking, or rollerblading, carving out space for something that’s
purely for your joy can reignite your curiosity and confidence. When you’re engaged in
something you love, you get lost in the moment, and that kind of presence is magnetic.
Don’t underestimate how good it feels to be bad at something just for fun—it’s freeing.
Surround Yourself With Mirrors, Not Judges
The people around you have a massive impact on how you feel about yourself. Choose

relationships that reflect your worth, not ones that make you question it. Supportive
friends and community are like emotional mirrors—they reflect your best qualities back to
you and hold space for your growth. When your circle uplifts you, it becomes easier to
believe in your own light.
This isn’t about vanity or chasing perfection. It’s about showing up for yourself in a way
that feels real, sustainable, and affirming. Looking and feeling your best comes down to
treating yourself like someone who deserves the time, care, and attention you give so easily
to others. When you build a life that nourishes you from the inside out, the glow becomes
undeniable—and it’s all yours.
Discover the transformative power of personalized nutrition and positive aging at Big
Picture Long Life and start making the rest of your life the best of your life!

By Guest Writer: Jennifer McGregor

Aging brings new opportunities to prioritize well-being and embrace a fulfilling lifestyle. As
the years go by, the choices made each day play a crucial role in shaping health and
happiness. A balanced approach to physical, mental, and emotional care creates a strong
foundation for navigating life’s changes. Exploring meaningful ways to maintain vitality
opens the door to richer experiences and greater independence. With the right mindset,
these years can become a vibrant chapter filled with growth and discovery.
Work with a Nutrition Coach
Working with a nutrition coach offers personalized guidance that helps you build a
healthier relationship with food and achieve your wellness goals. A coach provides tailored
advice to fit your unique needs, simplifying the path to better eating habits while offering
motivation and support. They can help demystify nutrition, create practical meal plans, and
ensure sustainable changes that align with your lifestyle. For expert insight, connecting
with Nina at Big Picture Long Life offers the opportunity to work with a dedicated
professional passionate about helping others thrive. With a nutrition coach by your side,
achieving long-term health becomes an attainable and rewarding journey.

Try a Mindfulness App
Incorporating mindfulness into your daily routine can be a transformative experience.
Apps designed for mindfulness offer a user-friendly interface to make mindfulness
accessible to all ages, including older adults. These apps feature comprehensive beginner’s
programs with sessions that focus on key mindfulness elements such as awareness and
emotional management. While they may not boast an extensive library like some paid
options, they provide valuable resources, including specialized programs aimed at
improving sleep quality.
Start Your Dream Business
There’s no better time than now to turn your dream business into reality. Starting a
business requires thoughtful steps like identifying your niche, creating a solid plan, and
establishing a professional foundation. Forming a limited liability company (LLC) offers
valuable benefits like asset protection and flexibility in how you manage and scale your
business. For a seamless start, consider working with a reputable formation service to
handle the paperwork efficiently.
Drink Enough Water
Staying hydrated is essential for maintaining overall health and supporting your body’s
vital functions. Water helps regulate body temperature, aids digestion, and keeps your
joints lubricated, ensuring your body operates at its best. Proper hydration also boosts
energy levels, enhances focus, and promotes healthier skin. When you drink enough water,
you’re giving your body the tools it needs to flush out toxins and stay balanced. Making
hydration a priority each day is a simple yet powerful way to support your well-being and
keep your body resilient.
Build a Support Network If You Have a Chronic Illness
Creating a support network is a powerful strategy if you’re managing a chronic illness. By
connecting with local support groups or online communities, you can share experiences
and coping strategies with others facing similar challenges. These groups offer a platform
for exchanging practical advice and emotional support, which is crucial for maintaining a
positive outlook. Additionally, professional support services, such as counseling and
therapy, can provide personalized guidance tailored to your specific needs. These services
are often available through hospitals or clinics and may be covered by health insurance.
Invest in Cooking Classes
Participating in cooking classes can be a transformative way to maintain a healthy lifestyle.
By learning new recipes, you not only broaden your culinary skills but also cultivate
healthier eating habits, which are essential for overall well-being. These classes offer a
structured environment where you can gain insights from experienced chefs, who provide
valuable tips and techniques that might be challenging to learn independently. The sense of accomplishment from mastering new dishes can boost your confidence and provide a
rewarding sense of achievement. Moreover, engaging in such social and educational
activities can help build lasting relationships, turning cooking from a solitary task into a
shared, enjoyable experience.
Embrace Continuous Learning
Embracing continuous learning fosters growth and keeps the mind active, making it an
essential part of a healthy lifestyle for seniors. Expanding knowledge through new skills,
hobbies, or interests enhances mental agility and creates opportunities for meaningful
connections. Learning stimulates curiosity, strengthens memory, and can even boost
confidence as achievements build over time. Engaging in ongoing education also helps
maintain a sense of purpose and opens doors to new experiences. For seniors, the pursuit
of learning can transform daily life into a journey of discovery and fulfillment.
As you explore these strategies, you pave the way for a life filled with purpose and vitality.
Each step you take towards a healthier lifestyle not only enhances your personal well-being
but also inspires those around you. Embrace the journey with enthusiasm and confidence,
knowing that your efforts contribute to a richer, more fulfilling life.
Discover the transformative power of personalized nutrition and positive aging with Nina
Rebstock at Big Picture Long Life and start making the rest of your life the best of your life!

*Nina at Big Picture Long Life
*sessions that focus on key mindfulness elements
*reputable formation service
*supporting your body’s vital functions*connecting with local support groups or online communities*learning new recipes*maintain a sense of purpose

Microplastics: How They Get There, Health Risks & How to Minimize Exposure

Your yogurt containers are probably made of polypropylene (PP), or #5 plastic, which does not contain BPA, an estrogenic chemical that we know to be harmful. The #7 plastic is the one that may contain BPA. So the yogurt containers may be safe to reuse, although a recent study in Environmental Health Perspectives indicates all types of plastics used in food containers, beverage cans, plastic bottles, and wrappers can release estrogenic activators if reused repeatedly, and we know that such chemicals can be harmful. It may well be that the amounts released are too small to cause problems, but if you want absolutely certain safety, store food in glass containers only. If you do reuse plastic containers, follow the Environmental Working Group’s advice, and only use #1, 2, 4, or 5, although one study shows that higher temperatures can cause the release of the heavy metal antimony from #1, PET. And since heat intensifies the release chemicals, never microwave with any type of plastic container and don’t put hot food in it. Regarding the plastic bags, I doubt that they pose a problem, since there is no liquid in bulk items to leach anything out like there is with most leftovers. But to play it super safe, you could avoid storing grains, beans, nuts, or flour in the bags.

As noted, many #7 plastic containers contain BPA, and although the BPA is being phased out, you should not use any #7 container unless you are sure it is BPA-free. The most frightening thing is that some baby bottles, toys, and sippy cups contain BPA, to which to fetuses and children are more vulnerable than adults.

Also, BPA lurks in other places, including the lining of some metal water bottles and in food and beverage cans at possibly harmful levels, according to a study by EWG. I hate to break this news, because canned foods are an excellent way to preserve the solar energy and vitamins from a summer’s harvest.

While the food industry denies that BPA can reach hazardous levels in food, the jury is still out. Evidence of the dangers have prompted the EPA and the National Institutes of Health to conduct further research on the substance. Households that consume a lot of canned food and beverages, especially of they have children, may want to consider cutting back until we get the results of that study.

So, although reuse is usually preferable to recycling, in the case of plastic food and beverage containers, recycling is a better choice. Besides, the plastic industry is desperate for more of the stuff. While U.S. capacity for PET (plastic bottles) recycling alone is estimated at almost 1.9 billion pounds, only 20 percent of the PET even gets collected here, and of that, only about 642 million pounds make it to U.S. companies. The other 800 million pounds is, like so many of our jobs, outsourced to foreign factories.

In recent years, concerns about the safety of bottled water  have surged, especially with growing evidence of micro plastics and nano plastics contaminating our water supply. These tiny plastic particles, invisible to the naked eye, have raised alarm bells among health experts and environmentalists alike, and there’s no doubt that bottled water microplastics have become a significant concern due to their potential health risks.

In fact, research shows high levels of microplastics in bottled water. For instance, Columbia University and Rutgers University researchers found approximately 240,000 detectable plastic fragments in a typical liter of bottled water.

Another study conducted by Orb Media tested 259 bottles from 11 different brands and found that 93 percent of the samples contained micro plastic contamination. The study identified an average of 325 plastic particles per liter of water.

These plastic nanoparticles, often less than five millimeters in size, can infiltrate your drinking water through various means.

Let’s explore what microplastics are, how they end up in bottled water, their health risks and how you can minimize exposure.

What Are Microplastics?

Microplastics are plastic particles less than five millimeters in size, originating from various sources such as the breakdown of larger plastic debris, industrial processes and personal care products. Nanoplastics are even smaller, measuring less than 100 nanometers.

Both types of plastic particles are pervasive in the environment, making their way into oceans, rivers and even the air we breathe. 

Recent studies show that bottled water can contain both micro plastics andeven smaller nano plastics, which pose unique challenges due to their minute size.

How Do Microplastics Get Into Bottled Water?

Microplastics can enter bottled water at multiple stages of the production process:

1. Source water contamination

Natural water sources, including springs and aquifers, can be contaminated due to environmental pollution. These particles are difficult to remove through conventional water treatment plants. 

2. Bottling process

During the bottling process, microplastics can leach into the water from the plastic bottles and caps themselves. Polyethylene terephthalate (PET) and other polymers used in bottle manufacturing degrade over time, especially when exposed to sunlight and heat.

3. Production process

During the bottling process, microplastics are found in the machinery and filtration systems used. For example, polyamide particles, a type of nylon, are found to contaminate bottled water through plastic filters used for purification.

4. Packaging and storage

Microplastics can also enter  bottled water during storage and transportation. Improper handling and exposure to fluctuating temperatures can exacerbate the release of microplastics from the bottle into the water.

Health Risks of Bottled Water Microplastics

The ingestion of microplastics and nanoplastics through bottled water poses several potential health risks:

1. Toxic chemical exposure

Microplastics can act as carriers for toxic chemicals such as bisphenol A BPA, phalates and other harmful substances. These chemicals can disrupt endocrine functions  and lead to various health issues such as develpment malformations, interference with reproduction, great risk of cancer, and immune and nervous system function disturbances.

2. Inflammatory responses

Microplastics can cause inflammation in the body, potentially leading to conditions such as gastrointestinal inflammation and other related diseases.

3. Cellular damage

Nanoplastics, due to their extremely small size, can penetrate cellular membranes, contributing to  oxidative stress and cellular damage, interfering with normal cellular functions and may contribute to chronic diseases.

4. Bioaccumulation

5. Organ and tissue damage

Microplastics are toxic and cause damage to tissues and organs when they accumulate in significant quantities.

6. Further exposure to pollutants

Microplastics transport other pollutants, including heavy metals and organic toxins, potentially introducing them into the human body when ingested.

How to Minimize Exposure

While it may be challenging to avoid microplastics entirely, there are several steps you can take to minimize your exposure:

1. Choose glass or stainless steel

Choose water stored in glass or stainless steel containers instead of plastic bottles. These materials are less likely to leach harmful particles into the water.

For instance, studies have shown that glass bottles tend to have lower levels of microplastic contamination compared to plastic bottles​.

2. Use water filters  Invest in high-quality water filters that are capable of removing microplastics and helping remove tap water toxicity. Look for a filter with a pore size small enough to capture even the tiniest particles.

3. Avoid single-use plastics

Reduce your consumption of single-use plastics, which cause pollution and the breakdown into microplastics. Use reusable water bottles and other sustainable alternatives.

4. Stay informed

Keep abreast of the latest research on microplastics and water safety. Awareness is key to making informed choices about the water you consume.

Conclusion

The presence of microplastics and nanoplastics in bottled water is a pressing issue that requires immediate attention. While the full extent of their health impacts is still being studied, it is clear that reducing exposure to these contaminants is essential.

By making conscious choices about the water you drink and the containers you use, you can protect yourself and contribute to a healthier environment.

Stay informed, choose wisely and advocate for cleaner, safer water for all.

Are ‘Forever Chemicals’ In Your Favorite Sparkling Water?

Here’s What to Know

Many brands have PFAS levels of more than 1 part per trillion, exceeding the Environmental Working Group’s recommendation.

 Another day, another potential toxin in one of your favorite products to worry about. This time, it’s PFAS in sparkling water. 

PFAS, short for per- and poly-fluoroalkyl substances, are chemicals designed to withstand water, oil, grease, and heat, which may sound ideal for food packaging. Until you learn that these chemicals take at least a century to break down in the human body, and much longer in our environment, and like many man-made substances approved for extensive use, they’re much less safe than we thought. 

FOOD & WINE / LA CROIX BEVERAGES INC. / THE COCA-COLA COMPANY / POLAR BEVERAGES

Linked to cancer, autoimmune disease, thyroid problems, and more health issues, PFAS’ toxicity is worrying, and still being studied. And unfortunately, PFAS are prevalent throughout our environment, from the seafood to water.

How to Mitigate Your Exposure to ‘Forever Chemicals”

Bottled and canned water is often considered a healthier or safer option, thanks to purification and processing. But that may not necessarily be the case. In 2020,Consumer Reports ran a study to determine PFAS levels in 47 bottled waters, including 35 non carbonated and 12 carbonated samples. Many of the carbonated waters had PFAS in them.  

Perrier Natural Sparkling Mineral Water, La Croix Natural Sparkling Water, Canada Dry Lemon Lime Sparkling Seltzer Water, Poland Spring Zesty Lime Sparkling Water, Bubly Blackberry Sparkling Water, Polar Natural Seltzer Water, and Topo Chico Natural Mineral Water all had PFAS levels higher than 1 part per trillion.The Environmental Working Group (EWG)  recommends only drinking water with less than 1 ppt of PFAS. Meaning, yes, sparkling water can be potentially problematic. 

San Pellegrino sparkling water has PFAS, but at levels that are considered safe. As of July 2023, Yahoo reported that San Pellegrino’s PFAS levels are 0.31 parts per trillion (ppt), while levels below 1 ppt are considered safe. Other sparkling waters with low PFAS levels include:

• Sparkling Ice Black Raspberry Sparkling Water: No detectable levels
• Spindrift: 0.19 ppt
• Dasani: 0.37 ppt
• Schweppes: 0.58 pp

Luckily for seltzer drinkers, improvements can be made. After pledging to create a healthier product following the Consumer Reports study, Topo Chico halved the amount of PFAS in its sparkling water, from 9.7 parts per trillion to 3.9 parts per trillion by 2021. Still, that’s higher than the suggested intake, but it’s a start. 

Seltzers are commonly believed to be healthier than sugar-packed sodas, but recent research is bringing down their cred. For many, sparkling water is a great way to hydrate and drink the water necessary for overall health. For others, sparkling water can cause gut issues including bloating and reflux. If sparkling water triggers IBS or other digestive symptoms, it may be time to cut back on the bubble habit. Seltzers with sweeteners or additives, like artificial flavors, can also be detrimental to gut health, equivalent to, say, a Diet Coke. Something to smile about: Seltzer is healthier than soda any day.

This April, the Biden-Harris Administration announced the first-ever legally enforceable drinking water standard, in order to protect Americans from PFAS-contaminated water. And while that infrastructure project is in the works, there are a few ways you can remove PFAS from your water at home. 

First, you can test your tap water with a home test kit or through a local environmental agency. If PFAS are found, you can try removing them at home. Unfortunately, boiling water to sanitize it doesn’t work with forever chemicals, but Consumer Reports tested several faucet filters and a refrigerator filter to extricate PFAS from your water. From there, you can also make sparkling water at home with a counter top machine.

You can’t control what’s in your bottled water, but purifying and carbonating your water at home may be the safest and healthiest option for sparkling water lovers. 

1. Aids Weight Loss

If you have extra pounds to shed, berberine may help. While there’s no substitute for having a healthy diet and getting exercise, berberine may actually rev up your metabolism.

Berberine not only boosts metabolism but also increases weight loss. Obese individuals who took berberine three times a day for 12 weeks lost weight — about five pounds each. While that’s not a huge amount of weight, it was also accompanied by a reduction in their body mass index (BMI).

Consuming berberine can shrink fat cells — for good — even when your diet works against you. If you have a healthier diet, you may have even better results!

2. Supports Normal Blood Sugar Levels

Berberine may promote normal blood sugar levels in the body. Maintaining a steady blood glucose level is best for good health, stable energy, and a healthy weight. This is not just true for the millions of Americans who experience Type 2 diabetes, but for all people.

Taking berberine three times a day for three months may help balance blood sugar. And berberine has low toxicity and few if any side effects.

3. Boosts Your Immune System

Traditional Chinese medicine practitioners have long used berberine to help infections, particularly gastrointestinal ones.

This herb can deter harmful organisms in your body because of its natural antibacterial properties. That means berberine can boost your immune system. 

Researchers found that the compound stopped certain harmful bacteria from creating a biofilm, a sticky substance that protects them. It takes up to 24 hours for bacteria to produce biofilms, so taking berberine every day can help your immune system ward off these harmful organisms.

4. Helps Canker Sores & Oral Health

Historically, Native Americans used goldenseal — which contains berberine compounds — to help with irritation inside the mouth and nose.

Today, people still use berberine for oral health, including for canker sores, which can make it uncomfortable to eat or drink.

Applying berberine gel may relieve both the discomfort and the redness of these sores. The gel even helped reduce the size of the canker sore when taken four times per day.

5. Counters Free Radicals With Antioxidant Properties

Berberine has antioxidant properties, which means that it helps reduce the damage free radicals cause to your cells.

When free radicals damage your cells, it leads to aging and disease. The process is similar to what happens to a freshly-cut apple after it gets exposed to air: The oxygen makes it turn brown.

Berberine activates an enzyme inside cells called AMP-activated protein kinase (AMPK). AMPK slows down the production of free fatty acids — a type of free radical — thus slowing down oxidative stress in your body.

6. Soothes Inflammation

Berberine has anti-inflammatory properties, which means it reduces redness and swelling throughout the body.

Gut conditions like colitis and Crohn’s disease cause a lot of inflammation. In autoimmune diseases like these, your body attacks its own cells. Berberine may lower your body’s release of pro-inflammatory cytokines. This reduces redness and swelling and boosts the immune system.

7. Balances Cholesterol & Helps Heart Health

The antioxidant and anti-inflammatory properties of berberine can boost heart health.

Berberine promotes normal cholesterol and triglyceride levels. Triglycerides are fats that your body makes from the foods you eat.

Keeping your cholesterol and triglyceride levels in check reduces your risk of heart disease. Researchers were so impressed with berberine’s powers, they hailed it as a breakthrough herbal medicine.

Berberine may also reduce high blood pressure. 

8. Soothes PCOS

PCOS (polycystic ovary syndrome) is an uncomfortable condition that affects many women. In people with PCOS, hormone imbalances lead to ovarian cysts.

Evidence suggests that berberine improves PCOS by promoting healthy blood sugar levels. 

Women with PCOS and infertility who took berberine for three months ended up with better-balanced hormone levels. On top of that, berberine helped balance their blood sugar and even improved pregnancy outcomes. That’s promising.

9. Helps Anxiety & Depression

This herb has a positive effect on mood. Not only does it lift your spirits, it may also help you feel calmer, happier, and less withdrawn. 

Berberine stimulates the production of brain chemicals like serotonin and dopamine. This is likely responsible for its antidepressant-like effects.

10. Boosts Memory & Learning

As we age, our memory and learning abilities can change, but taking supplements like berberine may promote normal brain aging processes.

Berberine can help boost memory and recall skills. Some evidence also suggests it can protect the brain from neurodegenerative conditions. One of the ways that berberine helps your nervous system stay healthy is by promoting healthy, normal levels of inflammation.

11. Provides Liver Protection

It’s not just for your heart, gut, and brain. Berberine may also protect your liver.

By promoting normal fat levels in the blood, berberine keeps fat from accumulating in the liver. It appears to help people with both alcoholic fatty liver disease and non-alcoholic fatty liver disease, known causes of fat buildup in the liver.

Berberine seems to influence genes that control liver metabolism, helping it function more effectively.

12. Supports Gut Health

From minor concerns to leaky gut, your gastrointestinal health has a significant impact on your overall wellness. In fact, your gut microbiota has a tremendous influence on how you feel mentally and physically.

Although a probiotic can quickly improve the health of your gut, you may also want to consider berberine. People have used this compound for centuries to help digestive issues.

For instance, berberine can soothe diarrhea by fighting certain stomach infections caused by E. coli. When people took 150 mg of berberine HCL three times per day, it helped reduce their diarrhea.

High Fiber Eases Inflammation. Soluble and Insoluble…what are they, why should we care, and how do we get it?

Plagued with achy joints? Your remedy may be found on your plate…

New research published in the Annals of the Rheumatic Diseases journal discovered that those that eat a higher fiber diet are less likely to experience osteoarthritic knee pain.

The Framingham study spanned over 34 years and included just over 1,200 people with an average age of 54.

• The group that ate the highest amount of fiber ate an average of 26 grams
• The group that ate the lowest amount of fiber ate an average of 14 grams

The researchers found that the more fiber people ate, the less knee pain they reported, and the less likely they were to be diagnosed with knee arthritis. In fact, those that ate the most fiber had 61% less risk of osteoarthritis knee pain compared to those who ate the least fiber.

No One Gets Enough Fiber

The group that ate the highest amount of fiber was still under the recommended daily allowance for dietary fiber. Fiber only occurs in fruits vegetables and grains. Ii is part of the cellular wall of these foods. High fiber diets may reduce the risk of obesity, heart disease, and diabetes. They draw fluid from the body to add bulk to the stool.

Fiber supports healthy cholesterol, feeds our microbiome, stabilizes blood sugar levels, escorts toxic bile to the toilet and keeps the bowels running smoothly.

It safeguards your colon, liver and gallbladder, supports the growth of beneficial gut bacteria and, as the study above showed, it can also reduce knee pain from arthritis! It may not surprise you that Americans only eat about half the fiber they should in order to harvest the health benefits of a high-fiber diet. The average American only gets 10-20g of dietary fiber per day. According to experts, if you can achieve a fiber intake of 50 grams per day or more, you will experience a healthy difference.

Ayurveda’s takes on Joint Ailments

Thousands of years ago, Ayurveda made the connection between joint health and colon health, in that many joint ailments actually originate in the colon. Toxins and undigested food can irritate and compromise the integrity of the intestinal wall. These irritants can lead to lymph and liver congestion, which can lead to an accumulation of toxic irritants in the joints.

A high-fiber diet ensures the health and integrity of the intestinal lining, and also ensures that the unwanted toxins attach to the bile (which acts like a toxin-eating Pac-Man) It is important to be eating fiber at all times of year to ensure the health of the colon. There are two types of fiber, insoluble and soluble fiber.

Insoluble fiber is often called “roughage,” as it generally does not break down in the digestive tract. It is found in fresh fruits, veggies, tubers and legumes.

Insoluble fiber’s job is to provide bulk in the intestines, while helping to balance the pH levels in the intestines. It promotes regular bowel movements, and helps to prevent constipation. Insoluble fiber doesn’t dissolve in water, and doesn’t ferment with bacteria in the colon. It is believed to help prevent diverticulosis and hemorrhoids, while sweeping out carcinogens and toxins from the system. Nuts, seeds, potatoes, fruit with skin, and green vegetables are excellent sources, as mentioned above.

The job of soluble fiber is much the same, however it creates a gel in the system binding with fatty acids. Studies show that it prolongs stomach emptying to allow for better absorption of nutrients. Soluble fiber helps to lower cholesterol and helps to regulate blood sugar levels for individuals with diabetes. It is present in beans, legumes, oats, barley, berries, flax seeds, and some vegetables like okra. It does ferment in the stomach, which can lead to bloating and gas. Increase these foods gradually, and drink plenty of water.

Soluble fibers are the fibers that break down and become slimy and soft during the digestive process. Many foods have a little of both types of fiber, but there is a seasonal emphasis that we can follow.

In the spring and summer, there is an abundance of insoluble fiber with the harvest of leafy greens and fibrous fruits, veggies and tubers. In the fall and winter, there is a shift to a harvest of soluble fibers with more grains, beans and seeds that are readily available.

Where has all the Fiber Gone?

According to a new study out of John Hopkins, every day, massive amounts of fiber are thrown away.

Instead of eating the fiber-rich foods on our plates, we are throwing our uneaten food fiber into landfills. The amount of fiber we throw away annually, if eaten, would provide the amount of fiber we would need to meet our daily fiber requirements.

For example, food wasted each day in 2012 contained about 1.8 billion grams of dietary fiber. That same year, American women under-consumed dietary fiber by 8.9 grams per day.

The daily amount of wasted dietary fiber was equivalent to the amount needed to fill this shortfall for as many as 206.6 million adult women, according to the study. 

To help remedy this problem, the U.S. Department of Agriculture and the Environmental Protection Agency have a goal of reducing food waste by 50% by 2030.

Soluble Fiber–Soluble fiber is soluble in water. It becomes slimy and lubricating in the gut when it mixes with water in the digestive system. Think of psyllium or Metamucil.

Food Sources

Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas and some fruits and veggies.

Function

• Binds with fatty acids and bile in the gut, which are generally attached to bad cholesterol and toxins earmarked for the toilet.
• Becomes gel-like in the gut and slows the absorptions of fats and sugars into the blood stream.

Benefits

• Supports healthy good and bad cholesterol and LDL levels, thereby supporting heart health.
• Regulates or slows the blood sugar release from the gut for healthy blood sugar levels.

Risks

• Too much soluble fiber can dehydrate the gut. Have you ever added water to psyllium in a glass? Being a soluble fiber, it will attract water and expand quickly in the glass. If too much soluble fiber is taken, it may pull water away from the gut wall, drying it out.
• The expansive effect of soluble fiber can also overly distend the gut. This could cause chronic constipation, a distended bowel, and sluggish absorption of certain nutrients such as sugars and fats into the blood stream.

Insoluble Fiber–Insoluble fiber does not mix with water and generally moves through the gut intact, acting as bulk and scrubbing the intestinal wall. Think of vegetable roughage.

Food Sources–Insoluble fiber is found in wheat bran, fruits, veggies, and whole grains.

Function

• Insoluble fiber tends to speed up the passage of food through the stomach and intestines, adding needed bulk to the stool.
• It is also in charge of maintaining the proper pH of the gut, which regulates the balance of good bacteria in the gut.

Benefits

• Promotes regular bowel movement and prevents occasional constipation
• Removes toxic waste through the colon in less time.
• Scrubs the villi of the intestines.
• Helps keep an optimal pH in the intestines to prevent microbes from producing toxic substances.

Risks

• Too much insoluble fiber can irritate the gut as excess roughage can inflame a sensitive digestive system.

While most nutritionists give soluble fibers most of the credit for cardiovascular support, blood sugar regulation and healthy cholesterol, much of these benefits would not exist without the aid of insoluble fibers.

Insoluble fibers in the form of cellulose escort the toxins into the toilet. If only soluble fibers existed, toxins might be bound to soluble fibers in the gut with no way out, lingering in the gut and eventually being re-absorbed back into the bloodstream and liver.

Experts at the National Academy of Sciences are recommending that these two terms, soluble and insoluble, be phased out with regard to fiber, as their benefits are so intertwined that their exact roles in the gut are still unclear.

How much daily?

Today, the general consensus is that we should eat about 25-30 grams of fiber a day in a ratio of 3:1 insoluble fiber to soluble fiber. This suggestion is the same for every day of the year. Nature has a nutritional cycle that takes one year to complete, so getting all your nutritional needs met each and every day in a daily nutritional allowance is quite impossible from nature’s perspective.

Nature’s Prescription

It should be clearly understood that most whole foods carry a balance of soluble and insoluble fibers. That said, each food seems to have an emphasized amount of either soluble or insoluble fiber, helping fulfill the function of that kind of fiber in the diet.

In the spring and summer, we harvest mostly fruits and vegetables, which clearly emphasize a higher content of insoluble fiber, which is abundant in fruits and veggies.

In the fall and winter, the harvest is mostly nuts, seeds and grains, which emphasize a higher soluble fiber content.

It seems that nature may have intended us to eat a soluble fiber-rich diet of lubricating and moisturizing nuts, seeds and grains in the winter, and a higher insoluble fiber diet of cellulose-rich fruits and veggies in the summer. Why?

The Indisputable Logic of Nature

In the summer, the digestive strength weakens in an attempt to not overheat the body, and survive a long hot summer. To balance the weaker summer digestion, the foods harvested in this season are cooked on the vine by the hot summer sun. Being pre-cooked in this way, they do not require excessive digestive heat.

Insoluble fibers in the form of fruits and veggies are cooling in nature and provide intestinal bulk and the proper pH to keep a somewhat weaker digestive process moving through the summer months. Since it is the insoluble fiber that moves the waste out of the intestines, a diet low in insoluble fiber will allow toxins to linger in the gut and be re-absorbed to the liver, where they will slow bile flow. Toxins (also known as internal heat) will build up in the liver.

In the fall and winter, as the heavier, warmer, and denser foods are harvested, the digestive fire and body heat are increased to boost digestive strength and provide needed winter warmth. It is much the same as turning the heat on in the house in the winter!

Foods high in soluble fiber are emphasized this time of year to lubricate and during a long, cold and dry fall and winter.

**Eat more raw Fiber Foods for Spring/Summer:

**Eat more Cooked Fiber Foods for Fall/Winter: Think vegetables, lentils, peas, beans, grains, (in moderation), nuts, seeds, fruits etc. **Refer to Seasonal Eating Handout.

Reference list of high fiber foods: Avocado, figs, Asian pears, Artichoke, Berries, Coconut, Peas, Okra, Brussels sprouts, Lima beans, Lentils, Nuts, Flax and Chia seeds, Quinoa