I recently had my annual physical exam. As always, it was pretty extensive. I'm 5'9" tall, weigh 158 pounds, have a 31-inch waist, and my blood pressure is 118/68. My heart and lungs are healthy. My complete blood count (CBC) results came back great! My cholesterol levels are good; triglycerides levels are normal; lipid numbers are where they should be; thyroid, liver and kidney function normal; blood glucose level is normal; body mass index is normal; and, my Prostate-Specific Antigen (PSA) test was "perfect," according to my doctor. I have never had to take any medications for anything and there is no indication that any medications are in my near future. I do take a daily multi-vitamin, but that's it.
So, were there any recommendations given to me by my doctor? Yes, one. He suggested that I get more fiber in my diet. According to the Institute of Medicine, the average adult only eats 15 grams of fiber per day. Men over age 50 should be getting at least 30 grams per day. I can increase my fiber intake by eating more plant foods -- vegetables, beans, fruit, whole grains, and nuts. These foods are all naturally rich in nutrients, including fiber, and provide all the health benefits that go along with a fiber-rich diet.
Top sources of fiber are: beans (all kinds), peas, chickpeas, black-eyed peas, artichokes, whole wheat flour, barley, bulgur, bran, raspberries, blackberries, and prunes. Good sources of fiber include: lettuce, dark leafy greens, broccoli, okra, cauliflower, sweet potatoes, carrots, pumpkin, potatoes with the skin, corn, snap beans, asparagus, cabbage, whole wheat pasta, oats, popcorn, nuts, raisins, pears, strawberries, oranges, bananas, blueberries, mangoes, and apples. So, I'll be increasing my fiber intake and seeing my doctor again one year from now for another annual exam.
After discussing my annual results, my doctor told me, "keep doing what you're doing." He said that it's great to see a 53-year-old man who doesn't have any health issues and who isn't needing any medications. So, I'm as fit as a fiddle!
From Him, Through Him, For Him (Romans 11:36),
Paul J. Staso
_______________________________________
Visit my YouTube channel -- https://www.youtube.com/user/pacetrek
Click on any of the links below to see some of my adventure photos:
- United States in 2006 (3,260 miles solo in 108 days at age 41)
- Montana in 2008 (620 miles solo in 20 days at age 43)
- Alaska in 2009 (500 miles solo in 18 days at age 44)
- Germany in 2010 (500 miles solo in 21 days at age 45)
- The Mojave Desert in 2011 (506 miles solo in 17 days at age 46)
- Various Photos From Mileposts Gone By
- Students Worldwide Who Ran With Me Virtually
- Roadside Sights From My Running Adventures
- Some Cycling Moments From The Past
