Dietary fiber is an essential part of any diet, and one that people don’t always know enough about. Fiber is found in fruits, vegetables and grains and most Americans need about 20-35 grams of fiber each day. The American Dietetic Association, however, estimates that most people only get between 14-15 grams each day.

As Dr. Margaret Lewin, the Medical Director at Cinergy Health, can explain, dietary fiber aids in digestion. Foods that are high in fiber also make your body feel full, so a diet that is rich in fiber can help with weight-management. It also prevents constipation and helps with conditions such as diverticulosis, diabetes and heart disease.

As Cinergy Health points out, you’ll find insoluble fiber in wheat bran, vegetables and whole grains and soluble fiber in oats, peas, beans, some fruits, and some cereal products. When you first introduce fiber to your diet, you should do so slowly. Too much fiber at once, when you’re not used to it, can lead to bloating, flatulence and abdominal cramps. If, instead, you gradually increase the fiber in your diet and make sure to drink plenty of water at the same time, you should avoid these side effects.

Certainly, health care is very important and necessary.  What most Americans don’t realize about the cost of health insurance, however, is that our lifestyle is contributing to the inflated healthcare bill.  Dr. Margaret Lewin, the Medical Director at Cinergy Health, explains what a number of these issues are and how they can be changed.

There are many lifestyle choices that we all make that can significantly help to reduce health care costs.  Tobacco is the single most expensive burden, costing $324 billion according to the U.S. Treasury Department.   Obesity, similarly, costs the American health system more than $147 billion each year.  Healthcare costs for obese people are actually 42% higher than for those who are at a normal weight.  Contributors that need to be limited in stores and through education include soft drinks, fruit juices and fruit drinks, sweetened cereals, candy, cakes and muffins.

Fats are another contributing factor in obesity, but they are also linked to heart disease and strokes.  These cost the U.S. $475 billion each year.  Transfats and Hydrogenated Fats should be entirely avoided, while Saturated Fats should be limited to 10% of your calorie intake.

April is National Stress Awareness Month and Cinergy Health is weighing in to help reduce stress.  As Daniel Touizer, the CEO and Found of Cinergy Health explains, “We want everyone to know how to prevent stress, as well as treat their symptoms, especially since long term stress can cause very serious diseases.”

As Dr. Margaret Lewin, the medical director of Cinergy Health explains, you need to first keep a log of when you become the most stressed so that you can determine the cause.  Then, use deep breathing to relax, maintain healthy habits and make sure to keep exercising.

All of these tips can help you to keep your stress in check so that you can avoid high stress levels and stay healthy.

Certainly, a little bit of stress gets us moving and keeps us achieving.  Too much stress, however, can be detrimental to our health and our emotional state.  Dr. Margaret Lewin, the medical director of Cinergy Health, offers these tips to deal with stress.

Create a list where you write down all of your major stressors and the order of their severity. Brainstorm ways to diffuse this stress.  Tally up your strong points and add these to the list for a more balanced look.

Take regular breaks from the stress in your life by meditating, exercising, doing yoga, etc.  Make sure to get enough sleep.  Sleep deficits increase stress levels and can cause you to lose perspective.

March is National Nutrition Month and that means that we should all be concentrating on what we eat.  Dr. Margaret Lewin, the medical director at Cinergy Health, offers these important suggestions for providing your body with the best nutrition possible.

She explains that you should, “Eat the rainbow! Not only do foods of varying colors pack a wealth of nutrition, they also look ever so enticing on the plate!

• Red fruits (think cranberries, grapes) and vegetables (think beets, red peppers, tomatoes) are high in the anti-oxidants which help fight heart disease, cancer and age-related memory loss.

• Orange and yellow fruits such as citrus and vegetables (sweet potatoes, squash, carrots) are high in beta-carotene for healthy skin and eyes, Vitamins A and C and anti-oxidants.

• Green leafy vegetables (think kale, spinach, cabbage, Brussels sprouts) … the darker the green the better … broccoli, bok choy, avocados and snow peas. They are high in fiber and most are rich in folic acid, vitamins A, C and K and potassium.”

Look for the foods with the riches colors and make sure to get variety in your diet each day.