From the Desk of Dr. E. Lee Rice
Yvonne Posner - Wellness Champion
Unlocking the Causes and Cures of IBS
If the Shoe Fits
You Have a Friend in Fiber!

Shakespeare observed, "April hath put a spirit of youth in everything," and it’s certainly true! There’s no time like springtime to strap on some running shoes and hit the road, or take a long walk through the woods or enjoy a family bike ride. The days are longer now, so use the time to get outdoors and enjoy the cool spring weather before summer heats things up.

This month, Lifewellness Institute is pleased to recognize an individual who has learned to love living the healthy lifestyle, our Wellness Champion Yvonne Posner. By attending Lifewellness lectures on health and wellness, she’s achieved amazing progress in adopting life-long wellness.

April is also a month devoted to awareness of IBS, a chronic condition that affects one in five Americans – and Dr. Naresh Rao presents research on this complex condition. In recognition of Foot Health Awareness Month, exercise physiologist Quan Campbell offers advice on choosing the ideal exercise shoe. Also be sure to read the article by Sabrina Chyzyk, our registered nutritionist, on why you’ve got a friend in fiber.

I hope to see all of you out and about on these sunny afternoons!  Be healthy,

Lee Rice, DO

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Yvonne Posner - Wellness Champion
By Rainey Reitman

Lifewellness Institute is proud to announce our newest Wellness Champion: Yvonne Posner. We got to know Yvonne through our monthly health and wellness lectures at ConAm Management Corporation, where she’s become a familiar face. She and David, her husband of 18 years, enjoy weekends filled with activity – like going to parks, visiting museums and traveling.

Progress: Yvonne has dropped 20 pounds over the course of 6 months.

Key to Success: Yvonne credits her weight loss with portion control. She is making smarter food choices and incorporating lots of veggies and low-fat foods in her diet. She uses a smaller dinner plate and she eats a piece of fruit with every meal. 

Inspiration: “I had a few bad years when both my parents passed away (I was an only child and had to handle everything) and then our dog got cancer at a young age and died. My daughter sent me a gift pass to a yoga studio to lessen my stress. I went and loved it. I started going once a week and, after attending the Lifewellness lectures, twice a week. I love being stronger and feeling better.  Both my parents lived to be 90 and I want to be able to have an active retirement and continue to do the things I love.”

Future Plans: To celebrate her birthday, Yvonne and her 25-year-old daughter Liz are planning a yoga/cooking class/hiking vacation in France. Now that’s a healthy way to celebrate!

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Unlocking the Causes and Cures of IBS
By Naresh C. Rao, DO

One in five Americans suffer from Irritable Bowel Syndrome (IBS), a chronic condition involving gastrointestinal symptoms such as abdominal pain, bloating, constipation and/or diarrhea. Every year, IBS costs America some $10 billion in direct costs (in doctor visits and medications, etc.) and some $20 billion in indirect costs (lost work and reduced productivity, etc.). The causes and cures for IBS are still largely unknown. However, research has been able to shed some light on this subject, linking IBS to emotional and psychological factors as well as lifestyle decisions. IBS can arise in late adolescence, early adulthood, or later in life, and it affects women more frequently than men. Treatments can range from behavioral therapy to antibiotics. However, stress management and allowing the body recovery time after illness seem to play vital parts in this complex and prevalent disease.

According to a 2007 study published by Gut, IBS has been linked to how an individual responds to acute gastroenteritis. Gastroenteritis is an inflammation of the digestive tract caused by an infection, such as food poisoning. By following patients who contracted bacterial gastroenteritis, the study found that there were certain commonalities in those participants who later developed symptoms of IBS. These individuals reported higher levels of stress and anxiety about their symptoms and were more likely to push themselves too hard while sick. Researchers concluded that learning to take it easy, slow down, relax, and give your body time to recover was important to preventing chronic bowel conditions.

IBS has been linked to psychological factors, but no evidence demonstrates that psychological factors are the actual cause of this condition. Rather, psychological states seem to interact with underlying biological disturbances. In particular, studies have linked IBS to stress-related hormones like CRF (corticotropin-releasing factor) that affect the gastrointestinal tract. The treatment and prevention of IBS is seemingly linked to how stress and anxiety interact with the body.

Stress management is a skill that can be developed and refined through various methods. Meditation, exercise, breathing exercises, sleeping habits, cognitive and behavioral therapy and pharmaceuticals are just a few methods of stress-management. They are all used to teach your mind and body to let go, slow down, accept and relax.

The research findings on this condition reinforce the idea that chronic disease and health are significantly affected by lifestyle decisions.

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If the Shoe Fits

By Quan Campbell, MS

Unlike a great pair of leather pumps, athletic shoes don't get better with age. Over time, the rubber in athletic shoes compresses and doesn’t absorb shock as well. As they wear down, sneakers also give less support and no longer keep your body in optimal alignment. 

How do you know if it’s time to replace your old sneakers? Runners should replace their running shoes every 400-500 miles. If you are doing something other than running, be sure to get the proper footgear. The general rule is this: if you do an activity twice per week, it's best to get a sport-specific shoe. You’ll still have to replace sport-specific shoes as they wear down. Typically, if you are putting in a good workout 2-3 times per week, plan on replacing your shoes every 3 months.

It’s also a good idea to ask the experts. Go to a shoe store that specializes in athletic shoes and give yourself time to talk to the staff about what your needs are and how often you work out. Most pro shops can fit you with the perfect shoes for your activity, gait and needs. For runners, my favorite is Road Runner Sports – either the in-store or online service is great. Check out this questionnaire that will assess your body type, activity level, and the wear on your old sneakers to help you get the most supportive shoes for your needs: RoadRunner Sports.  

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You Have a Friend in Fiber!

By Sabrina Chyzyk, RD, CDE

Fiber, also known as “roughage,” is non-digestible plant material. The two general types of fiber are:

• Soluble (guar gum, pectin, mucilages, beta-glucan, oligosaccharides)–which forms a gel-like substance that delays absorption of glucose (sugar) in the intestines and helps prevent cholesterol absorption. Best sources include oats, barley, legumes, fruit and vegetables.
• Insoluble (cellulose)–which increases stool bulk and speeds transit of food through the gut. Best sources include cereals and breads containing whole wheat/wheat bran, nuts, fruits and vegetables.

Many clinical studies have shown a positive link between fiber and health.

Cardiovascular Disease…At least 25 grams of fiber/day from food has been shown to decrease risk of hypertension, high cholesterol and high triglycerides. Specifically ~10 grams of soluble fiber has been shown to clinically lower LDL and Total Cholesterol levels.

Diabetes…Soluble fiber in particular improves blood sugar control by slowing absorption of glucose. Links have been found between low-fiber diets and increased risk of Type 2 diabetes and high-fiber diets to a reduced risk of insulin resistance (pre-diabetes).

Weight Control…Fiber may promote weight loss, however, not all studies agree on this issue. High-fiber foods are often lower in calories than other foods and promote a feeling of fullness, which may account for the weight-loss connection.

Intestinal Health…Since fiber increases stool bulk and frequency of bowel movements, it can prevent and treat constipation. It is uncertain whether fiber helps Irritable Bowel Syndrome (IBS) — research continues in this area.

The U.S. Dietary Guidelines recommend ~20-35 grams of fiber/day for adults. Use the guide below as a quick way to estimate your fiber intake.

Try these tips to get more fiber in you diet:

• Aim for 5-9 servings of fruits and vegetables/day
• Eat fresh fruit instead of canned or fruit juice
• Aim for 3 servings of whole grains/day (brown rice, whole wheat pasta, barley)
• Choose 100% whole grain breads/cereals with at least 3 grams of fiber per serving
• Use whole wheat flours or oat bran in breads, pancakes, muffins, etc.
• Add fresh or dried fruit, nuts and seeds to your yogurt or cereals
• Snack on low fat popcorn
• Add extra beans to your chili and salads
• Eat the skin of potatoes
• Use hummus and bean dips instead of sour cream dips

Remember, don’t get carried away by all the fabulous benefits of fiber – you’ve got to increase your fiber intake gradually. Try adding ~5 grams more every day for a week and increase fluids to allow your digestive system to adjust; otherwise, you may experience an upset stomach as your body tries to cope with the sudden change.

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