It is well-known that exercise (weight bearing exercise, like weight training) helps ward off the ravages of osteoporosis. Weight training may be the most effective exercise mode to be used to offset osteoporosis, but it isn't the simplest. Walking may well be; however, it isn't significantly a weight-bearing activity so you need to add a little something to make it effective. An inexpensive option is to wear a backpack with something like a book in it to add some resistance. Or, if you happen to be a new mother, maybe the resistance could be a baby in one of those backpack-like baby carriers -- that might be fun and healthy for both of you.
Another option to pure weight training comes from Oregon State University's Bone Research Laboratory. A program centered around a set of exercises while wearing a weighted vest (adjustable to 20 lbs) was developed and tested (subjects were a group of post-menopausal women). The program includes a warm-up period, the actual exercises, followed by a cool-down period.
The vest and exercises can be ordered for $75.00 from Shantel Stark by phone at: (541) 737-5935 (at OSU).
Energy balance, or imbalance, is mostly dependent on energy intake (the food that we eat) versus energy output (the activities we perform in addition to resting metabolism).
An energy imbalance, specifically, not enough energy; is commonly caused by not enough food (not enough of the right food, or not at the right time). There are some people who attempt to compensate for a lack of energy by using ergogenic aids to enhance performance, when the problem could be solved by proper nutritional habits; that is not to say that they are worthless, just that they are not always necessary. And sometimes when they seem to be working, they are merely substituting for missing dietary ingredients -- the missing foods are typically healthier (multiple nutrients) and less expensive.
The ACSM's HEALTH & FITNESS Journal, July/August 1999 issue, suggests that those who are involved in heavy exercise, but without proper energy intake should maintain proper energy balance by adopting an eating pattern that provides small amounts of nutrients all day. By monitoring blood glucose after meals, it has been determined that energy balance can be best achieved by eating approximately every three hours. It is commonly recommended by nutritionists to eat breakfast, a mid-morning snack, lunch, a mid-afternoon snack, dinner, and an evening snack. That pattern (commonly referred to as "grazing"), has been shown to facilitate weight loss (see note 1), maintain a steady energy source, which helps to get more out of your training, reducing injuries, and maintaining a desirable body composition (or get one if you aren't quite where you'd like to be). But be careful that eating more often does not lead to eating more calories.
The bottom line is that you need to eat enough, and at the right time - every day - to achieve your best. One meal a day is just not enough, no matter how many calories you consume.
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note 1 - A study of two groups, one eating the standard three meals a day, and one eating the same number of calories, but in six meals; found that the grazers lost more weight.
Do you participate in activities using light weights -- like in the one-three pound range? If you do, I hope you aren't expecting strength gains. According to the Jan/Feb 1999 issue of ACSM's Health & Fitness Journal, improved strength requires using 30% of one's 1RM (one-repetition-maximum; i.e., the most you can lift once for any given exercise). So, if you are in an aerobics class waving those puny little dumbbells around, I hope it is for a reason other than strength training.
All of us should pay attention to eating breakfast. It provides several important benefits that give us a positive start each day. Don't allow yourself to say I don't have time, or I'm not hungry, or any other excuse you may think up. At the very least, breakfast can improve your energy balance for the day, enhance weight control, improve your mood, get your brain working, help with stress management, and start you on the road to a full day of proper nutrition.
Weight Control
Some people think they will lose weight by skipping breakfast (and maybe lunch too), but they are fooling themselves. Studies have shown that those who eat breakfast stay slimmer than those who skip it. Maybe because it tends to minimize snacking before lunch.
Breakfast eaters also tend to have lower blood cholesterol levels, especially if they choose high fiber cereals and breads. For best results, breakfast should supply about 25% of one's daily caloric intake -- about 500 calories for women and 625 for men.
Mood Enhancement
Research has shown that a low fat, high carbohydrate breakfast (like cereal, toast, bagels, yogurt, or juice) naturally enhances one's state-of-mind (mood); which may manifest itself in clearer thinking, being more alert, and feeling more energetic.
It has further been shown that breakfast eaters show less depression and are less stressed out. Of course there is still a question to be answered: does eating breakfast cause the good feelings, or do those who are more mentally healthy tend to eat breakfast -- sort of the chicken and egg paradox.
Food For The Brain
Energy for the brain comes solely from glucose (carbohydrates). It cannot function on any other energy source, so a good breakfast can keep you thinking clearly. The American Journal of Clinical Nutrition has reported studies that suggest that breakfast can have a strong positive impact on both children's learning capabilities and memory. One possible explanation for breakfast contributing to memory stimulating effects among adults is that breakfast can raise blood glucose levels which is used for making the nerve transmitter acetylcholine -- important for memory. A good breakfast can also contribute B vitamins, iron, magnesium, and vitamin C -- all important for brain function and manufacture of neuro-transmitters.
Nutritional Benefits
Breakfast provides vitamins and minerals that you may miss out on if you skip. You may end the day without getting the recommended number. Milk in your cereal can be a major source of calcium, especially important for women (but remember that men are not exempt from the need for calcium). Cereal is also important as a source of folic acid -- for women for prevention of some birth defects (like spina bifida), and for men to help decrease levels of homocysteine, implicated in coronary heart disease.
Some examples of ingredients for a healthy breakfast are: 100% fruit juice or fruit smoothie, whole grain breakfast cereals, fresh fruit with low-fat yogurt, or poached or boiled eggs on toast. Stick with whole grain cereals and breads, low-fat milk and other dairy products, and egg whites if fat and cholesterol are a concern.
We have all heard about contraindicated exercises, like behind-the-neck lat pull-downs or shoulder presses, trunk twisting exercises, and now the upright row is under fire. It has always been a favorite of mine, for upper back; but I have also always known its potential risks. As soon as you do one, even with perfect form, you become aware of the potential for shoulder and wrist injuries. As the owner of a chronically damaged left shoulder and weak wrists, I guess it is time to give this exercise up. I can work the same muscles with shoulder shrugs, various other rowing exercises, and chin-ups/pull-ups (or pull-downs), and dips (lean back, slightly), so I will. For anyone who decides to continue with up-right rows, it is recommended that a wide grip be used.
Post-exercise nutrient replenishment is important, although maybe a little over-hyped. For years it has been established that carbohydrate intake after exercise -- between 15 minutes and two hours or more -- helps recovery by renewing glycogen (see note 2) used up during exercise. More recent research suggests that protein in addition to carbohydrates is more efficient at glycogen restoration, whether running (aerobic activities) or weight training. No definitive quantity has been identified, but the most common recommendation is a 3:1 or 4:1 ratio.
A study originating from Mastricht University in the Netherlands, among others, has confirmed that a drink containing both carbohydrates and protein speeds up glycogen synthesis. Furthermore, the combination of the two seems to help prevent overtraining and to improve muscle-protein synthesis.
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note 2 - Glycogen is a storage form of carbohydrates, which is converted to glucose -- a major source of energy for medium intensity activities.
When doing the step-up exercise, you should focus on the "up" leg; i.e., raise your body up onto the "step" (it may be a step, bench, chair, box, etc.) by using the quadriceps muscles of the thigh, rather than by pushing off from the "down" foot, which should remain flat on the floor during the step up. As you begin to straighten the "up" leg, the "down" leg will follow as dead weight until you are standing on the box (or whatever). Keep in mind that this is a "quad" exercise, not a calf exercise. The "down" foot provides balance only.
Nutrition tidbits includes a few short, unrelated nutrition articles.
The first one addresses the faddish eat according to your blood type theory that was proposed in a popular diet book not too long ago. The book made a number of erroneous claims based on no credible evidence.
The claims include: 1) those with type O blood can't tolerate any whole wheat products because they contain lectins (see note 3) that will react with their blood, and 2) those with type A blood can't drink milk or the agglutination process to reject it will start immediately.
Blood type diets in general are based on three concepts: 1) lectins agglutinate cells in the affected blood type; 2) food interacts with mucous secretions and intestinal bacteria to alter chemicals (polyamines) that are produced in cells when they divide; and 3) differences in digestive juices in accordance to blood type.
Ultimately, blood type diets are based on a mixture of science and science fiction. The concepts identified above fall into the science fiction category.
Next comes an article partially exonerating fat in one's diet. Fat has long been implicated as the "bad guy" in the fattening of America, but more recently, calories in/calories out ( balance between nutritional intake and physical activity) has more-or-less usurped the limelight. But, fat isn't off the hook. We should still limit intake of saturated fat. It is pretty clearly involved in heart disease. Maybe trans fat too, but the final word has not been heard on that issue.
As fat has started to lose its bad reputation, carbohydrates are starting to be considered the "bad guy;" however, you must remember that both fats and carbohydrates are essential elements of a healthy diet. It is unrealistic to focus on either one as a real villain. It seems that nutritional balance is what is important for healthy eating.
And finally, Dietary Guidelines for Americans. These guidelines are revised every five years by a committee of scientists. The current list was assembled in 1995, and is as follows:
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note 3 - Lectins are proteins residing in many foods to bind to carbohydrates.
Tamoxifen is a drug that has been in the news lately. It is an "anti-estrogen" that was designed to prevent breast cancer, but a study published in the journal "Science" (July 30, 1999), found that tamoxifen begins to lose effectiveness after three to five years, and, in fact, then actually seems to promote breast cancer.
James Ingle, M.D., an oncologist at Mayo Clinic says that that effect -- converting from a cancer inhibitor to a cancer stimulator -- has been known for years, but he says that women who have been taking tamoxifen for a couple of years need not worry; the current national recommendation remains at five years.
Tamoxifen has two primary uses. One is in women who have had breast cancer, but it has been removed. They are given tamoxifen to reduce risk of a recurrence. They can continue to use it after having already taken it for two years.
The second group of users are those with metastatic breast cancer. They can continue use as long as there is no cancer progression. It is important to note that many women have taken tamoxifen for a long time without problems.
There have been some people who have confused tamoxifen with raloxifene (Evista), a SERM -- a selective estrogen receptor modulator, which is also known as a "designer estrogen," and was created to help some of the menopausal symptoms that are reduced by estrogen replacement therapy, but without it's potential side effect of breast cancer. So far, I have not heard of raloxifene having a down side like tamoxifen.
Chitosan (KITE-oh-san) is being sold as a weight loss aid, but what is it and does it work? It is a type of dietary fiber concocted from what was formerly shellfish industry garbage. A substance called chitin comes from shells from shrimp, thin white membranes in crabs, and exoskeletons of insects; and when chemically treated, it becomes chitosan.
A unique property of chitosan is that it adsorbs fat. As long as chitosan is in your digestive system at the same time as a meal, chitosan can adsorb as much as six times its weight in fat.
That sounds good, but using chitosan for weight loss is not really a good idea. It can cause gas, bloating, and diarrhea -- uncomfortable and maybe embarrassing. Aside from social discomfort, a more important concern is that interference with fat absorption also interferes with the absorption of the fat soluble vitamins (A, D, E, and K), and carotenoids in fruits and vegetables that supply antioxidants and other health benefits. It would seem to make sense to reduce dietary fat by buying less fat-dense food, not by using chitosan.
(Q) My mom keeps telling me I should wear a bike helmet, but they mess up my hair. I don't want to wear one.
R.A., Crescent City, CA
(A) Better your hair than your head. Anyone who rides a bicycle should wear a helmet. Even very minor bicycle accidents can result in a serious head injury.
Now that you have decided to play it smart and get a helmet, it would make sense to make sure it fits properly -- no token helmets are allowed. You should tighten the straps to the point where the helmet can't tip forward, and you can jut slightly open your mouth. The helmet should be level, not tipped up or down. And it is too large if you can easily slip a finger between your head and the shell. A self-respecting bike store will help you with a proper fit, but department stores probably can't.
(Q) I know that I should eat five fruits and vegetables a day, but I can't manage that?
D.S., Saratoga, CA
(A) It really isn't that bad. A large banana or large apple, a cup of broccoli or lentils, or even a medium-size salad counts as two servings each. But the "real" recommendation is to eat as many servings of fruit and vegetables as you can each day -- some say 10 a day, rather than five a day. I would amend that by saying as many vegetables as possible is good, but remember that fruit does contain quite a few calories, not to mention the potential impact on your GI system.
(Q) Can I end up with skin damage from sunlight shining through a car window?
A.J., San Diego, CA
(A) Possibly, but it isn't likely that you will get sun burned unless you are in a convertible or have an exposed arm hanging out the window; but low level skin damage can occur. Clear glass blocks most ultraviolet B radiation, which is largely, responsible for sunburn and tanning; but ultraviolet A radiation is responsible for most skin aging and melanoma. Since 1990, windshields are treated to reduce ultraviolet A radiation, but the side and rear windows are not so treated. So use sunscreen and cover up if you are going to be riding in a car for long periods on sunny days.
(Q) I am a 31-year- old female who started running several months ago in an effort to lose a few pounds. I had been losing at a moderate rate, but now seem to have reached a plateau (weight loss is now minimal). Is there any way to rev up the weight loss without adding extra time?
V.A., Scappoose, OR
(A) In the beginning you probably lost a lot of water and some fat. Now you may be close to your "set point," which is theoretically the weight your body wants to be. It may not want you to lose more, but you can get things going again -- the set point can be reset.
There are a couple of possibilities for increasing calorie expenditure. One is to replace some of your current running workouts with strength/weight training -- two sessions a week , if you can. The exercises themselves will burn some calories, but they will also increase your resting metabolism, thereby increasing calories "burned" even at rest.
Another option is to add "intervals" to your current running program. That is, increase intensity over short periods. You can implement them by running faster for short bursts, or even by doing some hill training. You will gradually increase overall intensity by running longer and/or faster intervals. You have to change intensity occasionally to keep your body from adapting to an unchanging program and expending fewer calories.
(Q) I have been harassed for nearly a year with minor illnesses, like colds. Is there anything I can do to improve the quality of my immune system?
J.H., Atascadero, CA
(A) Vitamin E may help. A study of over-age-65 volunteers at Tufts University were interpreted to show an improved immune system -- fewer infections among the group taking vitamin E as opposed to those not taking it. It isn't clear at this point if vitamin E is effective for younger people, but a researcher at Memorial University of Newfoundland supports taking a vitamin E supplement because he claims that normal diets often don't supply adequate amounts of E.
And for "colds," the herbal supplement echinachea has been shown to work in some cases. It reportedly reduces flu-like symptoms, or even prevents them. It seems to be most effective when taken when symptoms first appear. Don't forget to consult with a physician or pharmacist about taking herbal supplements, especially if you are on other medications. Also, Germany's Commission E, which regulates herbal supplements, suggests taking echinacea for no more than eight weeks.
Another immune system booster is reputedly, moderate exercise; with emphasis on "moderate."
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