Dr. Mehmet Oz discussed how a high-fiber diet and stress relief can enhance weight loss and health on the March 27 episode of the Dr. Oz Show. (This episode first aired Jan. 9.)
Dr. Oz's guest was Neil Shah, author of The 10-Step Stress Solution. Dr. Oz said stress can lead to weight gain, insomnia, heart disease, and a weakened immune system.
While most people think of stress as an emotional condition, it can have a catastrophic impact on your physical well-being. Shah recommended the following stress relievers:
1. Limit alcohol consumption. Alcohol is a depressor that will end up making you feel worse.
2. Limit caffeine intake. Too much caffeine stimulates your nervous system, causing erratic heartbeats and jitters. Opt for calming herbal tea or 100% cocoa (without sugar), as research shows pure cocoa is the highest endorphin-producing food in the world.
3. Exercise. You don't have to go to a gym or work out vigorously to alleviate stress. A simple five- or 10-minute walk will do the trick.
4. Eat foods high in vitamin C. Shah said eating prunes and oranges (which are high in vitamin C) will boost your mood and your immune system.
5. Get enough sleep. Inadequate sleep not only contributes to low moods, but exacerbates your reaction to stress. Make an effort to get at least six to seven hours of sleep a night to take the edge off stress.
Not Getting Enough Fiber Is the Single Biggest Health Mistake Americans Make
Dr. Oz said the biggest health mistake 90% of Americans make is not getting enough fiber. "Fiber will not only help you lose weight, but could protect you against heart disease and colon cancer," he said.
Dr. Oz said getting enough fiber has many health benefits, including:
- promotes weight loss
- prevents type 2 diabetes
- encourages healthy bowel movements
- reduces risk for heart disease.
- prevents colon cancer.
Dr. Oz said the average woman should get at least 25 grams daily, while men should shoot for 30 grams. While fiber supplements are good, Dr. Oz said the best way to get fiber is through the foods we eat. The following food groups are excellent sources:
- vegetables and fruits
- nuts and seeds.
Dr. Oz singled out these foods for their high fiber content and nutrient density: