Ask the Doctor: Fiber for Weight Loss; Strengthening Vocal Cords; Cupping
Q: I’ve heard that fiber can help with weight control. But how does it work and how much of it do I need?
A: Like all nutrients, fiber plays many important roles in keeping you healthy. It’s most well-known for helping food move through the digestive tract. But it also helps control blood sugar, lower cholesterol, and tends to make you feel fuller faster—which can prevent overeating. The Institute of Medicine recommends adults older than 50 aim for at least 30 grams per day for men and 21 grams for women. When it comes to fiber, most people simply don’t get enough. There are two types of fiber, soluble and insoluble. Most fruits, vegetables, and whole grains contain both types. Soluble fiber dissolves in water, forming a gel-like substance that sticks to bile and other debris to transport it out of the body. Insoluble fiber acts like a sponge, attracting water and mopping up your intestines. Because insoluble fiber absorbs a lot of water, be sure to drink plenty of fluids (water, herbal tea, juice) when you increase fiber intake, or it could lead to constipation. The ability to sense thirst can decline with age, so make an effort to drink at least eight to 10 glasses daily. The extra fluid will also help you feel fuller, and potentially help with weight loss. For delicious high-fiber recipes, check out the DASH diet and Mediterranean diet, both of which, include high- fiber foods in their meal plans.
Q: My mother’s voice got raspy and thin as she got older. Is there anything I can do to avoid that old-age voice?
A: Vocal cords lose muscular strength and their elasticity with age, making the voice sound weaker. The good news is, yes, there are some preventative measures that can help protect vocal cords. Reduce your exposure to smoky environments. Smoking and even secondhand smoke can damage delicate vocal tissues. Stay well-hydrated. Fluid provides a thin layer of cushion for your voice. Water is best. Avoid acidic drinks, such as wine and soft drinks. Vocal exercises can help your voice stay strong. Vocal cords vibrate about 120 times per second for men and about 200 times for women. Humming and singing for a few minutes a day is a good way to exercise vocal cords and keep pitch variety and vibration strong. Constant throat clearing and speaking too loudly, however, is bad for your voice. Those issues may also be symptoms of other health problems. Loud speech, for example, may be the result of poor hearing, which can usually be treated with hearing aids. Also, if your voice changes suddenly, that could signal nerve injury or a growth on the vocal cords. Get symptoms checked out sooner rather than later to prevent further damage.
Q: During the summer Olympics this year, I saw a lot of athletes with those purple marks from cupping. Why are they doing it and does it really work?
A: Cupping is a Chinese medicine treatment that’s been in use for thousands of years. At UCLA’s Center for East-West Medicine, Dr. Andrew Shubov, MD, advocates for cupping as a way to reduce pain and restore smooth motion of muscles, and enhance local circulation. Cupping suctions a portion of skin up through a cup, typically glass, and in doing so brings more blood flow to the area. It’s said to speed healing and recovery of sore muscles. For elite athletes, the muscular benefits may provide the milliseconds needed to win a gold medal. For patients with chronic muscular pain, the same effect may provide a drug-free alternative to ease pain. An analysis of 135 randomized, controlled trials showed encouraging results for disorders such as shingles and neck pain. A small study found it relieved osteoarthritis pain. However, it’s impossible to conduct blind trials where participants don’t know if they are receiving the treatment or not. Some critics therefore refute the claims of cupping. Though the purple marks look like big bruises, they reportedly don’t hurt. As for where to find practitioners, start with chiropractors and traditional Chinese medicine doctors.
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