Joint study shows why you kneed fiber

A new study found that those who ate the most fiber content had a 30 percent lower risk of developing osteoarthritis of the knee, compared with those who ate the least amount of fiber.

Researchers explain that eating fiber can reduce calorie intake (and losing weight is joint-friendly). It can lower serum cholesterol, which can reduce inflammation, and it helps your gut microbiome stay healthy.

The Academy of Nutrition and Dietetics recommends that you take in about 25 to 35 grams of fiber per day. (If you’re 70 or older, the goal is 21 grams a day for women and 30 grams for men.) In a 2,000-calorie-a-day diet, you’ll get the right amount from eating 6 ounces of whole grains, 2 1/2 cups of vegetables and 2 cups of fruit.

Other ways to boost fiber intake include eating whole fruits in place of juices, trying alternative fiber sources like whole buckwheat, chia seeds and wheat germ and eating the skins of raw fruits and veggies. Then you’ll be ready to play with every fiber of your body — and good knees!

Dangers and benefits of bicycling

A new study in the journal Injury Prevention reported an astounding 3.8 million non-fatal adult bicycle injuries and about 9,800 deaths over 17 years from 1997 to 2013. That racked up $237 billion in medical costs; in 2013 alone, the price tag was over $24.4 billion.

What’s fueling this bumpy bike ride? An enormous increase in the number of folks on bikes — especially among the 45-and-older crowd. Around 66 million Americans got on a bike last year. When that’s combined with a lack of good bike-riding infrastructure, you’ve gotaformulaforlotsof injuries.

The health benefits of cycling are many: good aerobic conditioning with minimal impact on joints, increased cardiovascular fitness, more muscle strength, increased flexibility, improved posture, bone strength and coordination, less body fat and reduced stress, depression and anxiety (if you ride safely). So to take advantage of the benefits and avoid becoming part of the statistics on the hazards, remember:

1. Wear a helmet. Never use earbuds.

2. Observe traffic laws; assume cars may not.

3. Ride in bike lanes or on the safest roadways.

4. Wear high-visibility clothing; use flashing headand taillights 24/7.

5. And never ever text and pedal (we see it all the time)! That can take you from “Breaking Away” to “Breaking Bad”!

Email questions for Mehmet Oz and Mike Roizen to youdocsdaily@sharecare. com.