
	Medical Edge


	About

	Television

	Radio

	Newspaper

		Participating Newspapers

	Magazine

	Contact


	About Mayo Clinic

	Make an Appointment at Mayo Clinic

Medical Edge Newspaper Column from Mayo Clinic

VALUE OF WHOLE GRAINS IS NO MYTH — THEY’RE GOOD FOR YOU

DEAR MAYO CLINIC: I keep reading that I should eat “whole grains.” Is there any data that show that processed foods are bad for you? — Steilacoom, Wash.

ANSWER: Processing fruits and vegetables can remove healthy, fibrous peels and lower some of the nutrient content. The most negative aspect of processed foods is the excessive salt and sugar content. Most Americans consume more than double the recommended daily amount of sodium, due primarily to a diet heavy in processed foods. The added sugar in processed foods adds unwanted calories, which can result in weight gain.

To reduce sodium in your diet, eat fewer processed foods such as potato chips, frozen dinners and cured meats. Likewise, decrease your intake of processed sugary foods such as sweetened cereals, cookies and ice cream. There are many low-sodium, unsweetened foods that taste good. Also, use herbs and spices instead of salt to flavor foods, and eat more unprocessed, fresh foods such as fresh fruits and vegetables, lean meats and, yes, whole grains.

Many large research studies have shown that the consumption of whole grain is associated with a significantly lower risk of coronary heart disease. Whole grains are unrefined — their bran and germ have not been removed by milling. Whole grains are a better source of fiber and other important nutrients, such as selenium, potassium and magnesium, and the natural phytochemicals found in the bran and germ.

Although vitamins and minerals may be added into refined grains after the milling process, the phytochemicals and fiber removed by milling are not restored. A high-fiber diet can help lower your risk of heart disease, cancer and diabetes, as well as such disorders as hemorrhoids and irritable bowel syndrome.

You can eat whole grains plain, add them to other dishes or use them as ingredients in baked goods. Choose the whole grain versions — rather than refined grains — as often as possible. Here are some ideas on how to add more grains to your meals and snacks:

— Many high-fiber cereals are tasty and an excellent source of whole grain.

— Whole wheat bread and whole grain bagels can be easily substituted for their unrefined counterparts.

— Try new grains such as brown rice, wild rice and whole wheat tortillas.

— Jennifer K. Nelson, Registered Dietitian, Mayo Clinic, Rochester, Minn.

Additional Resources:
Whole Grains

READERS: If you’ve started waking up with the birds — or even before the birds — you may not be getting enough sleep.

With age, changes in your sleep pattern, health and lifestyle may contribute to sleep difficulties, such as extra-early rising. Even so, you still require about the same amount of sleep as you did in the past. The amount of sleep needed varies from person to person; between seven and eight hours per night is average.

Identifying and treating the causes of sleepless or restless nights may help you get the amount and quality of sleep that you need. Three common changes during aging can affect sleep:

— Normal changes in sleep patterns: As you age, you spend more time in lighter sleep. The clock in your brain speeds up, creating the desire to go to bed earlier, so you wake up earlier, too. Try to resist the urge to retire early. Spending time outdoors in the evening can help you stay alert longer.

— Changes in activity: Physical or social activity promotes a good night’s sleep. Being less active can affect sleep.

— Changes in health: Chronic pain, depression, stress, hot flashes or the need to urinate frequently can disrupt sleep. So can some medications, nicotine and alcohol.

In some cases, simple lifestyle changes may result in better sleep. Limit time in bed to when you’re sleeping. Avoid naps or limit them to no longer than 30 minutes. Exercise, but not too close to bedtime. Limit caffeine and alcohol, and stop using nicotine.

If you feel rested and alert during the day, you’re probably getting enough sleep. If you’re fatigued or it’s hard to concentrate, take action to reclaim a good night’s sleep. If simple changes don’t help, ask your doctor for advice.

Additional Resources:
Sleep
Sleep Center

- - -

Medical Edge from Mayo Clinic is an educational resource and doesn’t replace regular medical care. To e-mail a question, go to www.mayoclinic.org, or write: Medical Edge from Mayo Clinic, c/o TMS, 2225 Kenmore Ave., Suite 114, Buffalo, N.Y., 14207. For health information, visit www.mayoclinic.com.