I'm a gastroenterologist. Here's why I tell my patients to eat this one fruit.
I get this question often in my gastroenterology clinic. Gut symptoms like bloating and constipation are incredibly common, affecting up to a third of the population. Many people don't want to take medication if there are more natural ways to help. But I also know that simply recommending people increase their fiber intake is vague and not always useful.
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CNN
an hour ago
- CNN
Parents' social media use could affect their kids even after they log off, new study warns
EDITOR'S NOTE: Kara Alaimo is an associate professor of communication at Fairleigh Dickinson University. Her book 'Over the Influence: Why Social Media Is Toxic for Women and Girls — And How We Can Take It Back' was published in 2024 by Alcove Press. Follow her on Instagram, Facebook and Bluesky. Many people try to limit the time they spend on social media when they're with their kids. But new research suggests social media use has a significant effect on interactions with children — even when adults aren't looking at their screens. Mothers who were in the habit of spending more time on social media talked much less to their kids when they played with them than did moms who spent less time on social networks, and that difference carried over when they weren't using their devices, according to a study to be presented Tuesday at the Digital Media and Developing Minds International Scientific Congress in Washington, DC. While past research has focused on how kids are affected when parents or guardians are on their screens, this study looked at the impact of cell phone use on parent-child interactions even when parents were offline, said Liz Robinson, a doctoral student at the University of Alabama in Tuscaloosa and lead author of the study. Mothers who used social media extensively spoke 29% less to their kids while playing with them — without their phones — compared with the moms whose social media use was low. Moms in the low-use category used social media an average of 21 minutes per day, while moms in the high-use category used social media an average of 169 minutes per day. Other uses of screens, including checking email or the weather, weren't associated with talking less to kids, according to the study of 65 toddlers ages 2 through 5 years old and their mothers in Alabama. Although Robinson's research has not yet been peer-reviewed or published in a journal, it doesn't surprise me. In my own research, people often say they still think about what they see on social media long after they log off. Although the moms in this study were physically present with their kids, it's possible their minds were elsewhere. 'Often our minds wander to activities that are more pleasurable naturally, and we know social media is that experience for most people,' said Kris Perry, executive director of Children and Screens: Institute of Digital Media and Child Development, a nonprofit to help kids lead healthy digital lives and the organizer of the Congress. Perry, who was not involved in the research, pointed out that social networks show us tailored content that is intensely interesting to us, so 'it makes you want to experience it longer.' Whatever the reason, kids need their parents to be mentally present when they play. Thankfully, there are things we can do to make sure our social media use doesn't interfere with our parenting. One of the most important things parents can do is to talk to their children all the time. Learning language is 'a major feature of optimal child development' and it's 'dependent on children expressing and receiving language from birth through (age) 18,' Perry said. Greater exposure to language tends to improve kids' brain development, academic outcomes, communication skills and language, she said. The interactions parents and kids have when they play are also important to children's socioemotional development, Robinson said, to help them develop their executive functions and attention spans and learn how to regulate their emotions. Interacting with adults is also one of the ways children learn what to prioritize. 'Kids are acutely aware of where a parent is looking,' Robinson said, 'and they learn what's important. So, when our gaze is constantly going towards a device, towards a smartphone, well, we're communicating to our children what's important in that moment, too.' That's why parents should make a conscious effort to be mentally present when interacting with their kids. 'Our attention is one of the best things that we can give to our children,' Robinson said, noting that this conveys to them that we love them. Robinson recommended that parents set aside certain times of the day to give their kids undivided attention. That's advice I also give when I speak to parent groups and at schools about how to handle kids' social media use. Of course, finding this time isn't easy. 'None of us can give our kids undivided attention all the time, but it can be helpful to think on a smaller scale,' Robinson said. 'Though I have many things to tend to today, I can give my child undivided attention for the next 15 minutes. That focused time goes a long way from the child's perspective.' When we're with our kids, we can remind ourselves 'there is nowhere but here, and there is no time but now in your child's mind,' Robinson said. 'And so, you have many other thoughts and many other priorities that are floating around in your head. But we can compartmentalize those and be fully present with our child, who knows only this moment, and only our attention.' Parents should also pay attention to how their social media use is affecting them and their children, Perry said. 'Understand what the impact of using social media is on you personally, and make sure that you're mitigating what those impacts are when you go to interact with your child.' A simple way to do that? Limit the number of times you check it per week and how long you spend on it each time. 'Reduce the amount of time you're on social media to prevent the likelihood that you would even inadvertently speak less' to your child, Perry said. And, of course, using social media less could also free up more time for parents to spend playing with their kids. Robinson said the biggest limitation of the research is that it's correlational — the authors couldn't establish whether social media was making parents more passive or whether more passive parents were using social media more. In addition, the study couldn't account for factors such as parents' mental health, income and education. I'd also love to see this study replicated with fathers, who should also be taking responsibility for playing with their kids and using social media responsibly. Still, the study suggests using social media more could reduce our conversations with our children, and that got me thinking. Next time I play with my daughters, I'll be checking in with myself on whether I'm talking to them or my thoughts are elsewhere. I'll also be more conscious of how much the content I'm seeing on social media is continuing to play out in my head even after I'm done scrolling. I might even talk to my kids about the changes I make as a result. Get inspired by a weekly roundup on living well, made simple. Sign up for CNN's Life, But Better newsletter for information and tools designed to improve your well-being.
Yahoo
an hour ago
- Yahoo
The Best Time to Eat Breakfast for Weight Loss, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDEating early in the day and front-loading your calories supports greater weight loss versus eating later. Experts suggest eating breakfast at least 12 hours after your last meal for the most benefits. Breakfast is linked to better diet quality, cognitive benefits and reduced risk of cardiovascular probably heard that breakfast is the most important meal of the day. And experts agree that, in most cases, some breakfast is better than no breakfast. That's because skipping breakfast is associated with an increased risk of obesity, insulin resistance and metabolic syndrome. But does it matter when we eat breakfast? Emerging research suggests that meal timing is important, especially for weight loss. 'Studies show that front-loading calories earlier in the day supports greater weight loss, even under the same daily calorie intake,' says Lindsay Fencl, RD, CD. Here's what dietitians have to say about the best time to eat breakfast, why eating earlier might be better and the many other benefits of breakfast. Eating earlier in the day aligns naturally with your circadian rhythm, the body's internal clock, which regulates the sleep-wake cycle, hormone release and metabolism. In other words, our bodies are more efficient earlier in the day, when it comes to digesting food and burning calories, as compared to the latter part of the day. It makes sense when you think about it: Food provides fuel, and you need that energy when you're awake during the day versus when you're sleeping at night. In fact, studies show that late-night eating is associated with weight gain and increased risk of chronic diseases like diabetes. But when should we eat breakfast? 'There is not an exact time that is best to have breakfast, as this may depend on the person and their typical schedule,' says Melissa Mitri, M.S., RD. 'However, it's clear that eating something matters, as research suggests a connection to eating earlier and greater weight loss.' Mitri does suggest waiting to eat breakfast until at least 12 hours after your previous meal as a good starting point, due to the metabolic benefits of an overnight fast. 'For example, if you ate dinner at 7 p.m., then your breakfast would be at 7 a.m. or later,' explains Mitri. There is one study that found a sweet spot when it comes to specific breakfast timing and weight loss. Results of the study showed that eating breakfast between 6:45 and 7:30 a.m. led to more weight loss over 12 weeks versus eating breakfast between 8:10 and 9:10 a.m. Caveat: This was one study. More research needs to be done to validate these findings. Eating breakfast could protect your brain from age-related cognitive decline. A recent study provided cognitive tests to more than 850 adults every 18 months. The researchers also looked for signs of neurodegeneration. The results showed that breakfast skippers did not perform as well on the cognitive tests compared to those who ate breakfast. Those who skipped the first meal of the day were also at greater risk of experiencing cognitive decline and signs of neurodegeneration. 'A quality breakfast, ideally consumed within two to three hours of waking, is linked to a wide range of health benefits, including better mood, improved cognitive function, smarter food choices and more effective weight management,' says Fencl. Eating breakfast may lead to eating a higher-quality diet overall. Research shows that skipping breakfast led to a two-point decrease in Healthy Eating Index Scores. Missing the first meal of the day lowered scores in the fruit, whole grain, dairy and empty calories categories. A quality breakfast can also do your heart some good. A clinical trial found that subjects who consumed 20% to 30% of their total calories at breakfast had lower BMIs and smaller waistlines, along with a 9% to 18% reduction in triglyceride levels and a 4% to 8% increase in HDL cholesterol levels. In addition to eating a balanced breakfast early in the day, and at least 12 hours after your last meal, follow these other habits for successful weight management. Eat a balanced lunch and dinner. At most lunches and dinners, aim to follow the balanced plate framework, making half your plate vegetables, a quarter of your plate whole grains and a quarter of your plate protein. This helps keep you full and satisfied. Eat mostly whole foods. Choose whole foods like fruits, vegetables, whole grains, lean proteins, nuts, seeds and legumes. These foods not only pack protein and fiber to keep you full, but also provide important vitamins, minerals and antioxidants that keep inflammation at bay. Consume refined sugars in moderation. Get your steps in. Walking is one of the most underrated forms of exercise for weight loss. Research shows that walking for 50 minutes, just four times a week (at moderate to vigorous intensity) can help with weight loss and losing fat in the belly region. Lift weights. Strength training helps build and preserve lean muscle mass. When you lose weight, you lose both fat and muscle, unless you're doing something to preserve that muscle mass. Less muscle means a slower metabolism. The Centers for Disease Control and Prevention recommends strength training at least two days per week. Get seven to nine hours of good-quality sleep. Sleep is just as important as diet and exercise when it comes to weight loss. Research shows that just one night of sleep deprivation decreases leptin, the satiety hormone, and increases ghrelin, the hunger hormone. This may lead to more snacking the next day, specifically on foods higher in fat and carbohydrates. Manage stress. Stress leads to elevated cortisol, the stress hormone. The carbs you crave when you're stressed? It's biological. Cortisol increases cravings for sugary and fatty foods. Elevated cortisol is also associated with an increase in belly fat. Practicing mindfulness techniques, meditation and exercise can all help reduce stress, which can impact weight loss. Eating breakfast early in the day aligns with your circadian rhythm. Your body is more efficient in the first part of the day at digesting food and burning calories compared to the latter. When it comes to timing, experts suggest waiting at least 12 hours after your last meal. Eating breakfast is also associated with a better-quality diet, short- and long-term cognitive benefits and a reduced risk of cardiovascular disease. Read the original article on EATINGWELL
Yahoo
an hour ago
- Yahoo
If You're Not Doing This One Thing, You May Not Be Pooping Correctly
Among the current wave of wellness obsessions, fibermaxxing is gaining major traction. This more-is-more approach to fiber is touted on TikTok as a way to boost digestion, satiety and overall gut health while also addressing the fact that most Americans aren't getting enough. But while increasing your fiber intake has clear benefits, nutrition experts say there's a right way to do it if you want to see results. Related: What is fibermaxxing? The TikTok trend is all about maximizing fiber intake by loading up every meal and snack with fiber-rich foods, and sometimes supplements, to support gut health, satiety, cholesterol levels, blood sugar stability and even cancer prevention. It reflects a growing shift away from protein-obsessed diets toward a stronger focus on digestive and colon health. But Jennifer House, a registered dietitian and owner of First Step Nutrition in Calgary, Alberta, cautions that if you have IBS or an inflammatory bowel condition like Crohn's disease or ulcerative colitis, a high-fiber diet might not be ideal. 'And if you suffer from constipation, increasing fiber all at once could temporarily make the situation worse.' How much fiber do we actually need? Related: For women ages 18 to 50, the general recommendation is 25 grams of fiber per day, and 21 grams for those 51 and older, House said. For men, it's 30 grams daily. 'Most people only get about half of the recommended amount of fiber each day,' she added. Fiber is found only in plant-based foods, and there are five main groups that provide it: vegetables, fruits, legumes, whole grains, and nuts and seeds. Of these, legumes pack the biggest punch. Just one cup of beans contains 10 to 19 grams of fiber, which can get you more than halfway to your daily target. 'Animal foods don't contain fiber, so an eating pattern that's disproportionately high in meat, dairy and eggs is more likely to fall short on fiber,' said registered dietitian Avery Zenker. The health benefits of fiber: Related: Fiber supports healthy digestion, helps regulate blood sugar and cholesterol levels, and promotes a sense of fullness that can aid in appetite and weight management. It's also linked to a lower risk of heart disease, type 2 diabetes and certain cancers, including colorectal and colon, Zenker noted. 'Low fiber diets are linked to microbiome imbalances and lower microbial diversity, both of which are associated with increased risk of inflammatory diseases.' Different types of fiber offer different benefits. 'Soluble fiber helps regulate blood sugar and lower cholesterol — great for patients with diabetes or heart disease risk,' said Dr. Michael Ednie, founder of Bespoke Concierge MD based in Scottsdale, Arizona. This type of fiber dissolves in water to form a gel that helps lower cholesterol and regulate blood sugar. 'Insoluble fiber promotes regularity and helps prevent constipation, which is crucial for colon health,' Ednie said. Then there's prebiotic fiber, which serves as food for the beneficial bacteria in your gut. 'As those bacteria ferment prebiotic fibers, they produce short-chain fatty acids like butyrate, which have anti-inflammatory effects and support gut barrier function. Prebiotics have also been linked to improved mineral absorption and even mood regulation via the gut-brain connection,' Ednie said. Garlic, onions, bananas and asparagus are all excellent sources. Just like variety in your overall diet supports better nutrition, eating different types of fiber helps build a healthier, more resilient gut microbiome. 'Different fibers feed different strains of beneficial bacteria, which leads to better gut health, stronger immune function and lower inflammation overall,' Ednie explained. While there's no strict formula for how much of each fiber type you need, he suggests aiming for about two-thirds insoluble fiber and one-third soluble fiber. Fibermaxxing can backfire on your digestive system. While there's no official upper limit for fiber intake, increasing it too quickly can cause gas, bloating and other digestive issues like cramping, constipation and diarrhea. 'The gut bacteria essentially go into overdrive trying to process the sudden influx of fiber, producing excess gas as a byproduct,' Ednie explained. 'In rare cases, if someone dramatically increases fiber without proper hydration or pacing, it can even lead to intestinal blockages that require medical attention.' The type of fiber you're increasing also affects the symptoms you may experience. 'Soluble fiber — found in foods like oats, apples and beans — tends to be gentler at first but often causes more gas because it's fermented by gut bacteria,' Ednie said. 'Insoluble fiber — from whole grains, vegetable skins and nuts — adds bulk and moves things along but can lead to more bloating and cramping if increased too quickly without enough water.' Zenker also notes that for some people, especially older adults and young children, the satiating effect of fiber may reduce overall food intake, potentially leading to unintended weight loss or nutrient gaps. Additionally, consuming too much fiber can interfere with the absorption of important minerals like iron, zinc and calcium by binding to them in the gut and preventing their absorption. Increasing your fluid intake is key. Related: Hydration is essential when increasing fiber intake to help it do its job effectively. 'Soluble fiber needs water to form the gel that helps regulate blood sugar and cholesterol,' Ednie explained. 'Insoluble fiber needs water to add bulk and move stool efficiently through the digestive tract.' He recommends aiming for at least eight to 10 cups of water a day when boosting your fiber intake, and more if you're active or in a hot climate, and pairing every fiber-rich meal or snack with a full glass of water to support digestion. How to safely increase your fiber intake. Nutrition experts agree that it's important to increase fiber gradually to give your digestive system time to adjust and minimize the risk of bloating or discomfort. 'Instead of jumping from 10 grams a day to 30 overnight, add just 3 to 5 grams of fiber per week,' Ednie said. He also recommends spreading your fiber intake throughout the day, like enjoying oatmeal with berries in the morning, veggies or legumes at lunch and dinner, and snacks like fruit with nuts or popcorn in between. 'Consistency makes it much easier for the body to adapt and helps create sustainable habits that support long-term gut health,' he added. Ednie also emphasizes prioritizing whole foods as your main fiber source to support digestive, metabolic and cardiovascular health. These foods naturally contain a mix of soluble and insoluble fiber, along with vitamins, minerals and phytonutrients that fiber supplements don't offer. 'Supplements can be helpful for people who struggle to meet their fiber needs through diet alone, but they should be viewed as an addition, not a replacement,' he article originally appeared on HuffPost. Also in Goodful: Also in Goodful: Also in Goodful:
