The Best (Simple and Tasty) Ways to Sneak Fiber into your Diet

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You know you need fiber in your diet to keep things running smoothly…But what if you can’t stomach the idea of forcing down some bland bran muffins? Good news: You don’t have to eat bran muffins. Adding fiber to your diet is tasty and not boring — when you know how to sneak it in!

Fiber-fortified foods are a good way to get more fiber, but they aren’t the most ideal way to add fiber because your body wants the actual foods filled with fiber. And if you have IBD or other digestive concerns, fiber may affect you differently so talk to your doctor.)

Check out these simple and tasty ways to add in more fiber to your daily food intake:

Popcorn

You want a crunchy snack at night, or even midday while working. Instead of grabbing some chips, have some popcorn! It’s full of fiber and satisfying for your snack tooth. (Just refrain from dousing it with salt and butter to keep it healthy!)

Chia Seeds

You’ve heard of them, but not sure how to use them, right? They’re packed with fiber and go well adding them to your cereal or oatmeal, tossing in a smoothie, or in your muffins and cookies (they can even sometimes be substituted for eggs in those recipes!).

Apples

An apple a day does help keep the doctor away! Bored with snacking on an entire apple? Top your salad with them, or make a chicken and cheese quesadilla with slices of apples in it! Make your own baked cinnamon apple slices to snack on, or just cut them up to snack on while you’re making dinner. Bonus: Keep the skin on when you can for more nutrients!

Nuts

Sure, snacking on a handful or two of nuts throughout the day is simple and tasty — but try tossing some into a stir fry for dinner, or get in the habit of throwing them on your salad.

Veggies

Eating your vegetables doesn’t have to be boring: Grill high-fiber vegetables like Brussels sprouts, carrots, artichokes and red potatoes and brush them with seasonings for a fun twist on getting your veggies in (and keep their skins on!).

Smoothies

Get your daily servings of fruit AND your fiber in by tossing a bunch of fruits (and chia seeds) into a morning smoothie to get you going — or at midday for a healthy boost.

Flaxseed

The next time you see flaxseed when you’re grocery shopping, grab some: And simply add some into your next sandwich spread or stir it into your yogurt for a fiber punch without bland flavor.

Whole Grain Foods

Whenever possible, swap out processed white flour foods for whole grain ones…like noodles, breads, and rice. Their fiber helps you feel full more quickly, and for longer. And the fiber helps your digestive system. (Find out 5 Easy Ways to Swap out Processed Foods for a Healthier Gut)

Talk to your GI Doctor

Always remember to talk to your doctor before changing your diet. Got questions? Contact Gastrointestinal Specialists, P.C. and we’ll help you with all your digestive health! (Check out these other ways to promote better digestive health besides eating more fiber.)

Exercise More in the New Year But Protect Your Joints

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Welcome to a new year! This is a perfect time to evaluate your physical activity and resolve to make some changes in your workout plan. Regular exercise is crucial for maintaining strength, balance and flexibility in older age and can help you remain independent.

Get Your Body Moving Every Day

Exercise is not just for the young. In fact, you may experience more benefits by staying active in later life. Physical activity can help delay or prevent chronic conditions like stroke, hypertension, heart disease, diabetes and some forms of cancer.

Most experts recommend that older adults do various exercises that incorporate strength, balance, endurance and flexibility. According to the Centers for Disease Control and Prevention (CDC), adults should have 150 minutes of moderately intense physical activity per week and two days of muscle strengthening.

Adults With Arthritis Need Joint-friendly Activities

No one wants to do exercises that cause pain. If you have arthritis, you need to find low-impact activities that will be gentle on your joints. Try to do exercises that do not cause pain higher than a five on a scale of 1 to 10. Some exercises will get easier as you become more accustomed to them, but you should stop if they cause inflammation or joint pain.

Here are some examples of low-impact activities that will help you stay fit and maintain independence:

  • Swimming — Known as the “no impact” workout, swimming is ideal for all age groups. Adults with arthritis and back pain can swim without straining their muscles and joints.
  • Walking — Experts agree that walking may be the best activity for older adults. Daily walking can help prevent chronic conditions and help people lose weight. Walking can also improve mental health, so get outside and walk daily.
  • Yoga — Combining balance, flexibility and strength, yoga focuses on coordination and stabilizing the core. Improving stability can prevent falls and fractures in older age.
  • Strength training — Whether you use dumbbells, resistance bands or just your body weight, strength training is essential for maintaining and building muscle mass.

Physical Activity Reduces the Risk of Hip Fractures

Hip fractures can be a disabling or even fatal injury for older adults. More than 300,000 Americans over 65 are hospitalized for hip fractures every year. More than 95 percent of hip fractures occur when people fall, and women are three times more likely to fracture a hip than men.

Hip fracture risk increases with age, but you can lower your risk by exercising regularly. For example, one study found that active adults can reduce their risk of hip fracture by 20-60 percent compared to inactive adults.

Make an Appointment With Your Orthopedist

One of the keys to overall health is to move more and sit less. You know your body better than anyone else. If you have chronic joint pain, it may be time to visit an orthopedist.

Your orthopedist can help you select activities that are safe and enjoyable for you. If you have a variety of fun exercises, you are more likely to do them regularly. An active lifestyle will help you remain independent and self-sufficient for years to come.

People Who Sleep Poorly May Have Higher Glaucoma Risk

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New research suggests people who sleep poorly could be more susceptible to glaucoma and permanent vision loss.

January Is Glaucoma Awareness Month

Glaucoma is a family of diseases that damage the optic nerve and can cause irreversible vision loss. The optic nerve is located in the back of the eye and transmits information to the brain. Elevated intraocular (inner eye) pressure creates stress on the optic nerve, and if it is damaged, vision loss occurs.

More than three million Americans have glaucoma; by 2030, the National Eye Institute expects that number to reach 4.2 million.

Glaucoma often has no warning signs in the early stages, and a comprehensive eye exam is the only way to detect glaucoma. Because it develops without notice, glaucoma is called the “sneak thief of sight.” If left untreated, glaucoma can cause irreversible sight loss.

Sleep Quality and Glaucoma Risk

Snoring, daytime sleepiness or sleeping too much or too little can increase the risk for glaucoma, according to a study by UK Biobank. A research team analyzed data from 409,053 participants between the ages of 40 and 69 who provided information about their sleep.

All three of these factors influenced glaucoma risk (Medical Xpress):

  • Those who slept too long (more than nine hours) or too short (less than seven hours) had an 8 percent increased risk for glaucoma.
  • Snorers had a 12 percent increased risk.
  • Those with frequent daytime sleepiness had a 20 percent increased risk for glaucoma.

Micro-Invasive Glaucoma Surgery With Cataract Surgery

Although there is no cure for glaucoma, early treatment can prevent permanent eye damage and protect your vision. Specific innovative procedures, like Micro-Invasive Glaucoma Surgery (MIGS), can treat glaucoma and cataracts. Some MIGS procedures are stand-alone, but other MIGS operations can be performed in conjunction with cataract surgery so surgeons can treat both conditions simultaneously. Another benefit of MIGS is that it targets eye tissues that are not utilized by traditional surgeries, allowing for a more comprehensive array of treatment options in the future.

Make an Appointment for an Eye Exam

If you have glaucoma, it is crucial to schedule regular eye exams and take all prescribed medication. African Americans and Hispanics/Latinos are even more at risk of having glaucoma, but anyone can develop the disease. Other risk factors include the following:

  • Being 45 or older
  • Family history of glaucoma
  • History of injury to the eye
  • History of steroid use
  • Diabetes
  • Nearsighted (myopic)
  • Farsighted (hyperopic)
  • History of elevated intraocular pressure

Let your ophthalmologist know if you are at risk for glaucoma. Many treatments available can help preserve your vision and delay the progression of the disease.

Sugar-Sweetened Beverages Increase Risk of Cancer Death

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Consuming sugary beverages like soda, flavored coffees and energy drinks could increase your risk of cancer death.

Sugar-sweetened beverages (SSBs) are any liquids that are sweetened with types of added sugars like corn syrup, brown sugar, fructose, molasses, honey, raw sugar and malt syrup. Beverages sweetened with sugar are among the leading sources of added sugars in the United States.

People who regularly consume sugary drinks are more likely to be overweight or obese. Drinking SSBs on a regular basis is also associated with:

  • Heart disease
  • Type II diabetes
  • Kidney disease
  • Non-alcoholic liver disease
  • Gout

New Study Finds Link Between SSBs and Cancer Risk

Researchers looked at data from 1982, where 934,000 cancer-free participants provided information about beverages they consumed over the next 34 years. By 2016, about 135,000 participants had died from cancer.

People who drank SSBs were associated with an increased risk of obesity-related cancers and an increased risk for kidney and colon cancer. Artificially sweetened beverages also increased patients’ cancer risk. Participants who drank beverages with artificial sweeteners were more likely to develop pancreatic cancers.

“Unfortunately, Americans exceed recommended limits on sugar consumption by the U.S. Dietary Guidelines, and sugar-sweetened beverages are known risk factors for weight gain, being overweight and obesity,” said Marjorie McCullough, lead study author. McCullough is senior scientific director of epidemiology research at the American Cancer Society.

SSBs Are Linked to Other Unhealthy Habits

Drinking SSBs is associated with other unhealthy behaviors. Frequent consumers of sugary drinks are more likely to …

  • eat more fast food,
  • get inadequate sleep,
  • be more sedentary and
  • have more screen time with phones, computers and video games.

Healthy Lifestyle Choices Reduce Colon Cancer Risk

Colon cancer is the second-leading cause of cancer death in the United States, but healthy habits can reduce your risk of developing the disease. Regular exercise and a well-balanced diet can reduce inflammation and prevent toxins from accumulating in the colon.

Instead of sugar-sweetened beverages and high-fat foods, eat a diet rich in whole grains, lean proteins, fruits and vegetables. It’s also important to limit your alcohol intake and avoid smoking.

Schedule Your Colonoscopy at 45

Although there are many colon cancer screening methods, colonoscopy is the most effective because it allows your gastroenterologist to examine the entire colon and remove precancerous growths called polyps.

Most cases of colon cancer are preventable with routine screenings. According to the U.S. Preventive Services Task Force, adults at average risk for colon cancer should begin screening at age 45. However, it’s vital to know colon cancer affects people of all ages. You should begin screening earlier if you have a family or personal history of colon cancer or colon polyps.

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5 Simple Resolutions to Make for Better Digestive Health (Other Than Eating More Fiber)

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When you’re thinking of making New Year’s Resolutions, getting healthier is often on the list — and with these simple changes you can implement, you can get your digestive tract healthier and feeling better:

1. Drink more water.

Water is an easy way to help smooth the digestive process and get things flowing. Try marking a water bottle into increments, to have half of it gone by a certain time of day to provide visual evidence of meeting your goals (or these tips). Bored with plain water? Add lemon. Or cucumber, or other infused fruits.

2. Limit red meat and processed meats.

Processed meats have a lot of unhealthy additives to them (like sodium, fat, and nitrates) that don’t absorb well in your stomach…and may potentially increase your risk of colon cancer. In general, the fewer processed and packaged foods you eat, the better your gut will feel.

3. Find an outlet to relieve stress.

Your entire body works together – and if you’re stressed about something, your stomach feels that. Your body focuses on handling that stress, so some other areas of your body may be affected: Including your digestive tract, potentially leading to constipation, diarrhea, or other stomach upset.

4. Move.

We all know we need to exercise to be healthier, but sometimes that’s easier said than done. For your digestive health, moving around helps to keep things flowing smoothly. Light exercise — like a walk around the block, even – is a great way to start moving so that all the food you’re digesting doesn’t get “stuck” sitting too long while it’s going through your digestive system.

5. Visit a Gastrointestinal Doctor.

If you are avoiding going to a gastrointestinal doctor because you “know” your digestive issues stem from a less-than-ideal diet, you may be missing out on the bigger picture: Something may be able to help. Sure, you may think you eat too much fried food…but what if your discomfort is the result of IBD, Crohn’s, or some other stomach issue? Having a GI doctor in your phone contacts is a good idea to have on hand.

Call Gastrointestinal Specialists, P.C. for better digestive health!

We’re here to help diagnose and treat all your digestive concerns to get you on the path to feeling better. Call us today at (248) 273-9930 or visit us online to schedule your appointment!

Schedule your colonoscopy and maximize your insurance benefits!

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It’s almost the end of the year and if you have met your deductible – or if you have FSA money – one of the best things you can do is invest in your health and schedule a colonoscopy.

If you are over the age of 45, this important, life-saving screening is the best way to screen for colon cancer.

Booking a colonoscopy is an action you can take that can save your life – and it’s fairly easy to do. A colonoscopy can not only look for colon cancer but it can also allow your doctor to look at the overall health of your colon – and check for and remove polyps.

While there no perfect time to have a colonoscopy, the end of the year might mean you’ve met your insurance deductible or you might have FSA money to spend. Afterall, those funds won’t roll over to 2023!

In addition, scheduling a colonoscopy means you can head confidently into 2023, knowing you’ve done something amazing for your health and family – you are taking care of your wellness!

Colonoscopies are a safe and relatively simple procedure done at a hospital, surgical center or doctor’s office. You will be sedated and comfortable during the procedure and your doctor will examine your colon through a scope with a camera placed in your rectum. It usually takes about a half hour and you will need someone to drive you.

Each year, more than 50,000 people die of colon cancer but if it is caught early, it is highly treatable.

Make this the year you stay on top of your health and wellbeing. Book your colonoscopy today!

Have questions? Our team of doctors at Gastrointestinal Specialists, PC in Troy, Michigan have the knowledge and experience finding and treating diseases in the gastrointestinal tract to ease your stomach issues. Give us a call at (248) 273-9930 or request an appointment today.

Certain Types of Fiber Affect IBD Patients Differently

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New research suggests a stool test could help doctors create customized nutrition plans for patients with Crohn’s disease and ulcerative colitis to reduce inflammation in the gastrointestinal tract.

Two Types of IBD: Crohn’s Disease and Ulcerative Colitis

Certain types of dietary fiber can cause inflammation in the intestines for people who suffer from Crohn’s disease or ulcerative colitis, collectively known as inflammatory bowel disease (IBD). About 3.1 million Americans have IBD, and many people are unaware that they have the condition.

Many people do not fully understand Crohn’s disease and ulcerative colitis. Crohn’s and Colitis Awareness Week is Dec. 1-7. Created in 2011, this initiative seeks to educate Americans and raise awareness of IBD in hopes to eventually eliminate these diseases.

The first step in awareness is knowing the warning signs of IBD. Chronic symptoms include abdominal pain, rectal bleeding, persistent diarrhea, fever and weight loss. In children and adolescents, IBD may lead to growth retardation and delayed puberty. IBD can also impact the bones, eyes, skin, kidneys, liver and joints.

Diet and Its Impact on Crohn’s and Colitis

According to new research in the journal Gastroenterology, people who have IBD may soon receive personalized nutrition suggestions. Most adults should consume 25 to 30 grams of dietary fiber per day, but fiber can affect people with IBD differently. Some types of dietary fiber can cause inflammation and exacerbate IBD symptoms.

The team performing the study is working to create a stool test that analyzes microbes in patients’ guts to predict who may respond negatively to certain types of fiber.

They discovered certain kinds of fibers found in specific foods are difficult to ferment if some microbes are malfunctioning or absent, as can be the case for Crohn’s and colitis patients. Some examples are artichokes, garlic, asparagus and bananas.

According to the study, between 20 and 40 percent of IBD patients have sensitivity to certain foods, but other patients benefit from dietary fibers. The research team developed a stool test to advise patients on how to make changes to their diets to prevent IBD flares. In some instances, patients can introduce foods back into their diets after avoiding them for a period of time.

“By creating this stool test, we are hoping to be able to tell you how to adjust your diet to prevent flares or further worsening,” said Eytan Wine, a professor in the University of Alberta’s Faculty of Medicine and Dentistry. “It’s a dynamic situation, so it’s possible that a certain food you should avoid now, in a few months you’ll be okay to eat that again.” (Medical Xpress).

Colon Cancer and IBD

Having Crohn’s disease or Ulcerative colitis can significantly increase your risk of developing colon cancer. Chronic inflammation of the colon can cause rapid turnover of cells in the lining of the large intestine, and this increases the chance of cancerous cells developing. Therefore, patients with IBD should communicate with their doctors about regular colon cancer screenings.

When was the last time you visited your gastroenterologist? Colonoscopy is the gold standard for colon cancer screening, so it is essential to stay current with your preventive exams. Call today to make an appointment.

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Health Implications of Eye Color

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Changes in eye color could be benign or serious, so it is always wise to visit your ophthalmologist if you have concerns.

Why Are My Eyes Changing Color?

Most eye color changes are harmless, but some alterations can indicate you have a serious medical condition that requires immediate treatment.

  1. Pigment loss — There are a few reasons you may lose pigment in the iris. One condition is pigment dispersion syndrome, where pigment rubs off the back of the iris and can increase eye pressure.
  2. Black pupils — Trauma or a blow to the eye could cause the pupil to remain dilated, which can make the eye look black. Iris damage can cause tissue loss and make the eye color look different.
  3. Red eyes — Uveitis, or inflammation of the eyeball, can be caused by infection or inflammatory conditions like lupus or rheumatoid arthritis.
  4. Hazy ring around the cornea — Most older adults develop a condition called senilisis, or an accumulation of fat in the eye. The ring can appear blue or white, and it can sometimes appear to alter the color of the iris.
  5. Cloudy eyes — Cataracts can make the eyes look milky white and make vision appear hazy and blurry. The good news is that cataracts are treatable with cataract surgery, and you can have intraocular lenses (IOLs) inserted that are customized to your vision needs.
  6. Eye color darkening — Glaucoma medication called prostaglandins can make brown eyes look darker and hazel eyes appear brown. Another condition that can darken the iris is a nevus or freckle. This can cause a dark spot on the iris and is usually benign, but if the freckle changes over time, it can be concerning for possible melanoma.

Make an Appointment for an Annual Comprehensive Eye Exam

If your eyes look like they are changing color, do not panic. It’s always best to call your ophthalmologist for an appointment. In most cases, eye color changes have no bearing on your health. However, eye conditions like glaucoma or macular degeneration can develop slowly and often do not cause symptoms in the early stages.

When is the last time you scheduled a full exam with dilation? A yearly comprehensive eye exam tests more than your vision. It offers a window into your overall health. An ophthalmologist can sometimes detect signs of hypertension, diabetes or high cholesterol while checking your eyes. Make your eye health a priority and call today.

Losing Weight Helps Knee Arthritis, Pain

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To maintain your health and mobility, it is important for individuals to sustain a healthy weight through diet and regular exercise.

According to a recent study, weight gain of 11 pounds may increase some patients’ need for total joint replacement surgery.

Researchers reported the odds of knee surgery increases by 35 percent for women and 25 percent for men.

Weight Affects Osteoarthritis

Researchers from Melbourne, Australia, reviewed 20 prior studies that examined the relationship between weight gain and osteoarthritis.

Osteoarthritis (OA) is the most common type of arthritis, affecting 32.5 million US adults. With OA, the cartilage within a joint begins to break down and the underlying bone begins to change. Symptoms of arthritis can include swelling, pain and stiffness most frequently in the hands, hips and knees.

OA was more likely to develop with an 11-pound weight gain, which had significant negative effects on knee joints. Knee pain and stiffness increased while range of motion decreased, the study revealed.

“We know that people tend to put on nearly 1 kilogram (2.2 pounds) a year as they get older, but the good news is that there is evidence from previous studies that it is possible to prevent weight gain,” lead researcher Anita Wluka, PhD, told Medical Xpress. Dr. Wluka works with the Monash University School of Public Health and Preventive Medicine.

Review Your Options

To achieve and maintain a healthy weight, the Centers for Disease Control (CDC) recommends following a healthy diet, increasing physical activity, getting optimal sleep and reducing stress.

Doctors may treat osteoarthritis of the knee with muscle strengthening exercises, medications and supportive devices, such as crutches or canes. Surgery may be recommended if other treatment options have not been effective. (CDC)

By implementing these treatments and losing 10 percent or more of total body weight, knee arthritis may improve for some patients. Other patients, however, might need a new artificial joint if the pain continues or worsens.

Total knee replacement surgery can offer relief if you are suffering from chronic pain caused by osteoarthritis or other joint problems. An orthopedic surgeon performs this procedure, which offers long-term relief from chronic joint pain.

It’s important not to delay your diagnosis and treatment for any knee problems. Schedule an appointment with your doctor.

Discover Why It Is Essential to Get a Colonoscopy Exam

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Are you aware that the five-year survival rate for individuals with colon cancer is 90% if the condition is found and treated early on in its development? In terms of catching colorectal cancer and additional colorectal concerns, colonoscopy has gained a reputation in the gastroenterology community as the most reliable, effective exam.

The skilled practitioners at Metropolitan Gastroenterology Associates regularly conduct colonoscopy screenings for patients throughout our community. Keep reading as our New Orleans, LA digestive health team discusses the important role colonoscopies play in safeguarding gastrointestinal health.

Who is a good candidate for a colonoscopy?

Undergoing routine colonoscopies is recommended for adults 45 years of age or older. Younger patients might also be advised to have a cancer screening if meeting any of the following criteria:

  • You have a type of inflammatory bowel disease (IBD) (like Crohn’s disease or ulcerative colitis)
  • Your family medical history includes colon cancer or polyps
  • You show signs or symptoms that could indicate colon or rectal cancer, including:
    • Blood in the stool
    • Diarrhea
    • Constipation
    • Abdominal pain
    • Unintentional weight loss

Please note that the symptoms here are also seen with other gastrointestinal diseases, making it vital to set up a colonoscopy exam to assess your symptoms and digestive health. Contact Metropolitan Gastroenterology Associates to learn more information about other conditions that may be uncovered with a colonoscopy screening.

How long does a colonoscopy exam take?

For most individuals, the whole colonoscopy exam typically takes a few hours, from preparation to recovery. You should make plans to arrive at your colonoscopy doctor’s facility or endoscopy center in New Orleans, LA 1 – 1.5 hours before your scheduled exam time. This will provide you extra time to fill out any necessary patient forms and change into a medical gown. Once you are ready, you’ll be shown into the exam room, where the medical staff will administer a sedative to make you feel more relaxed and at ease throughout the colonoscopy exam.

Generally speaking, a colonoscopy exam takes 15 – 30 minutes. Your physician will carefully position the colonoscope (a flexible, probe-mounted video camera) into your rectum, gradually advancing it forward and watching the live video feed for any conditions. If colorectal polyps are detected during the screening, your GI doctor may remove them at this time.

After the colonoscopy, you will relax in a recovery area to allow the sedative effects to diminish. This might take up to an hour, depending on the quantity of sedation required and your reaction to it. It’s common to be drowsy for the rest of the day, so plan ahead to have someone escort you home. You should also avoid strenuous activity or completing important paperwork until you recover. You will be given a printed report outlining your procedure results and will likely be contacted by your GI doctor regarding any biopsy results typically within seven days.

Routine colonoscopies are a small investment in time for the diagnostic benefits and peace of mind they provide. To hear more about what to expect when undergoing a colonoscopy screening, connect with a Metropolitan Gastroenterology Associates location near you to find a doctor who offers colonoscopies in New Orleans, LA.

Does a colonoscopy carry any risks I should consider?

When it comes to risks, there is a small possibility that some indications or conditions (including colorectal growths) might not be readily visible in your colonoscopy procedure. It’s crucial to reach out to your GI specialist and keep them informed of any persisting or new symptoms.

Additional possible risks affiliated with a colonoscopy screening include piercing of the large intestine, unfavorable response to the sedative medication, or bleeding (in the event any growths are excised). Keep in mind, however, that less than 1% of colonoscopies incur complications, most of which are minor. If you have any questions or concerns involving the risks associated with a colonoscopy, our Metropolitan Gastroenterology Associates team will be pleased to go over those with you.

Find a colonoscopy doctor in New Orleans, LA

Given that colon and rectal cancer rates are trending upward in the younger adult population, the importance of having a colonoscopy to preserve your gastrointestinal health cannot be emphasized enough. If you are age 45 or older or have an elevated risk of developing colon or rectal cancer, contact the gastroenterologists at Metropolitan Gastroenterology Associates to learn more about a colonoscopy exam. Take charge of your GI health and get in touch with our New Orleans, LA team today.