Fiber
Written by Jerry Lau and Tommy Li
You are sitting in the toilet and it has been 10 minutes since your last attempt to finish the job. Why is it so hard to empty your rectum? You are asking yourself and regret not having a rich fiber based diet. Why is fiber so important for your health? Fibers downward regulation of cholesterol, triglycerides and glucose intestinal absorption and their blood levels, with lower postprandial insulin levels, with promoting defecation, with slowing digestion, and with a feeling of fullness, thus promoting satiety and helping to curb overeating. The fiber found in fruits and legumes stimulates the growth of colonic flora which, in turn, increases the stool weight and the amount of bacteria in the stool. Having rich fiber diets encourage the growth of certain bacteria in the colon may promote a healthy intestine. Thus, you prevent or relieve hemorrhoids and decrease symptoms of irritable bowel syndrome.
There are two different types of fibers: soluble and insoluble. Most foods contain both of these fiber types but the ratio within the food varies. The soluble fibers dissolve in water and attract with each other to form a viscous gel. On the other hand, insoluble fibers do not dissolve in water. Sources of these fibers include legumes, like beans and lentils; grains, like oats and barley; fruits; seeds, like flaxseed and psyllium; vegetables, like cabbage and cucumber. Fibers include pectin, inulin, gums, dextrins and resistant starches.
Moreover, new evidence based experiments on mice suggest that fiber may be of benefit in decreasing inflammation, pain and tissue damage associated with gout (most likely by promoting the death of neutrophils). Mice placed on a high fiber diet did not show an inflammatory response to an injection of monosodium urate (MSU) crystals into the knees. In addition to the death of neutrophils, fiber may promote the removal of the dying and dead cell debris from the affected joints.
But what essentially is fiber and its function? A fiber is a type of carbohydrate which the body can not digest on its own. Fiber passes through the body and helps regulate the body’s use of sugar, keeping hunger at bay. Fiber also plays an essential role in digestion. Without enough fiber, the body can not produce the healthy stool needed for the body to pass. It is recommended that children and adults get at least twenty to thirty grams of fiber per day for good health; in this regard, Americans need more fiber PSAs as studies have found that the average American gets only about fifteen grams instead (2). Some easy ways to increase your fiber intake include switching from fruit juices to whole fruits, replacing white rice with brown rice, eating cereals with whole grains, etc.
There are a whole host of benefits to increasing your fiber intake. These benefits range from reduced risk of heart disease and constipation to reduced risk of type 2 diabetes and breast cancer. As pharmacy students we need to be able to educate patients on the benefits of fiber and encourage them to look at nutrition and diet from a perspective of health and not solely on taste.
References:
Partula V, Deschasaux M, Druesne-Pecollo N. Associations between consumption of dietary fibers and the risk of cardiovascular diseases, cancers, type 2 diabetes, and mortality in the prospective NutriNet-Santé cohort. Am J Clin Nutr. 2020 Jul 1;112(1):195-207.
https://pubmed-ncbi-nlm-nih-gov.jerome.stjohns.edu/32369545/.
“Fiber”. The Nutrition Source. Harvard T.H. Chan. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/. Accessed 2021 September 15.
Creatine Supplementation: Questions and Misconceptions
Creatine, an endogenously formed compound, is derived from amino acids and can be obtained exogenously from meat or dietary supplements. Creatine supplementation has gained popularity among athletes and individuals engaged in physical activities for its purported benefits in enhancing muscle mass, performance, and recovery. The International Society of Sports Nutrition (ISSN) published an updated position stand in 2017, emphasizing the safety and efficacy of creatine supplementation. Despite this, questions and misconceptions persist, prompting an internationally renowned team of research experts to conduct an evidence-based scientific evaluation.
Addressing common myths, it's important to note that creatine supplementation does not lead to long-term water retention, despite short-term increases in intracellular volume. Contrary to popular belief, creatine is not an anabolic steroid, as it functions differently and is legally categorized as a dietary supplement. Concerns about kidney damage/renal dysfunction are unfounded, with extensive research demonstrating the safety of recommended creatine dosages.
There was a link between creatine and hair loss/baldness originating from a single study reporting increased dihydrotestosterone (DHT) levels. However, subsequent studies have failed to replicate these findings, and the current body of evidence does not support a connection between creatine supplementation and hair-related issues. Similarly, claims of creatine causing dehydration and muscle cramping lack empirical support, with research indicating potential benefits in reducing cramping and improving hydration status.
The safety of creatine supplementation in children and adolescents has been a subject of concern. While evidence in adults supports its safety, limited studies in younger populations show potential health benefits without adverse effects. Recent classification by the FDA as generally recognized as safe (GRAS) further supports the safety of creatine, excluding infants and young children from this classification.
The concern that creatine supplementation might lead to an increase in fat mass has been thoroughly investigated through various studies. One-week to two-year randomized controlled trials consistently debunk this theory. Acute creatine supplementation, even when lasting for seven days, showed no effect on fat mass in both young and older adults. Moreover, studies involving different durations, such as three weeks in swimmers and eight weeks in rugby union football players, demonstrated no significant changes in body composition.
Beyond muscles, creatine supplementation exhibits promising effects on aging bone. Studies indicate that creatine supplementation, when combined with resistance training, can enhance bone mineral content and reduce bone resorption in older individuals. This presents a compelling case for the inclusion of creatine in resistance training programs for older adults to achieve comprehensive musculoskeletal benefits.
While creatine has long been associated with enhancing performance in these activities, emerging evidence suggests broader applications. Creatine supplementation's impact extends to areas such as glycogen storage, muscle damage reduction, recovery from intense exercise, injury resistance, hyper-hydration, and neuroprotection.
Studies demonstrate that creatine supplementation, especially when combined with carbohydrates or proteins, enhances muscle glycogen storage. This is crucial for athletes undergoing intensified training, facilitating better recovery and preventing overtraining. Moreover, creatine's role in reducing muscle damage and inflammation, along with promoting quicker recovery, broadens its utility beyond traditional power activities.
Athletes who supplement with creatine also exhibit fewer musculoskeletal injuries, accelerated recovery from injuries, and less muscle atrophy after immobilization. Additionally, creatine's ability to aid hyper-hydration enhances tolerance to exercise in hot conditions, reducing the risk of heat-related illnesses. The neuroprotective effects of creatine further position it as a valuable supplement, recommended for athletes engaged in sports with a potential for concussion or spinal cord injury.
References:
Andre TL, Gann JJ, McKinley-Barnard SK, Willoughby DS. Effects of five weeks of resistance training and relatively-dosed creatine monohydrate supplementation on body composition and muscle strength and whole-body creatine metabolism in resistance-trained males. Int J Kinesiol Sports Sci. 2016;4:28–35
Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13
Forbes S, Candow D, Krentz J, Roberts M, Young K. Body fat changes following creatine supplementation and resistance training in adults > 50 years of age: A meta-analysis. Journal of Functional Morphology and Kinesiology. 2019;4:62.
Diehl K, Thiel A, Zipfel S, Mayer J, Schnell A, Schneider S. Elite adolescent athletes' use of dietary supplements: characteristics, opinions, and sources of supply and information. Int. J. Sport Nutr. Exerc. Metab. 2012;22:165–174
Persky AM, Rawson ES. Safety of creatine supplementation. Subcell. Biochem. 2007;46:275–289. doi: 10.1007/978-1-4020-6486-9_14
Van der Merwe J, Brooks NE, Myburgh KH. Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clin. J. Sport Med. 2009;19:399–404