Hypertension … in kids!

When we think about high blood pressure, we associate this with getting older and watching our sodium intake. But an article in the Wall Street Journal brings to light a dangerous trend in adolescent and pediatric hypertension. The fact that more and more children and teenagers are showing evidence of hypertension means that they are on an early trajectory for heart attacks, strokes and other serious problems. Studies quoted in this article indicate that an estimated 5% of people age 18 and under have hypertension, which is up from about 1% three decades ago. This is largely due to an increasing number of overweight and obese children. Indications are that this estimate is actually on the low side. “The good news is that most young people can achieve healthy blood pressure and reverse the accumulated bad effects by increasing physical activity, improving their diet and losing weight. Medicines generally aren't required.”

The following steps are recommended so you can monitor and prevent high blood pressure and its risks in children:

• Know your child’s blood pressure. Starting at age 3 blood pressure checks should be part of the annual check up
• Incorporate a regular program of physical activity as part of everyday life
• Plan time away from the house and the television
• Reduce unhealthy eating
• Reduce salt in daily diet
• Include more fruits and vegetables in the diet

According to the report the diagnosis is not a life sentence. A regular program of physical activity for at-risk children can lead to significant reductions in blood pressure and improvements in the health of their arteries.

SIRC Reference: Winslow, Ron. (2010).Doctor’s Focus on Kids’ Blood Pressure. Wall Street Journal, June 29, 2010. Retrieved from the Internet October 6, 2010.

Exercising for Two!

Congratulations!!! You just found out you are pregnant and you are looking forward to all the exciting changes to happen over the next few months. But most of all you are now “eating for two” so this is an excuse to eat whatever you want whenever you want.

Although this is the belief among many pregnant women it is not true. Now more than ever you should be taking care of your body, watching what you eat and exercising regularly. Excess weight gain is becoming a major issue among pregnant women and it can lead to gestational diabetes and hypertension.

 The benefits of exercising while pregnant are substantial for prevention, labour and mental health.

•  Prevention 
•  Excessive weight gain 
• Post partum weight retention 
• Gestational diabetes 
• Obesity
• Heart disease 
• Labour
• Physical discomfort and complications during labour and delivery are lower in active women
• You will have greater stamina to get through labour 
• Recovery tends to be shorter 
• Mental Health 
• Better self-image 
• Fewer depressive symptoms 
• May help prevent postpartum depression 

For women in a healthy low-risk pregnancy it is encouraged to participate in mild to moderate intensity exercise. This will pose no threat to the mother or fetus. The best kind of exercise is aerobic activity (using large muscle groups). A great example is walking!

A great guideline to follow is the F.I.T.T. principles:

• Frequency (F) - 3 to 4 times a week 
• Intensity (I) – this is monitored by heart rate or the “talk test” (pregnant women should be able to have a conversation while exercising and not be out of breath) 
• Time (T) – 15-30 minutes of intense work out preceded by a warm up and followed by a cool down 
• Type (T) - activities should be low-impact and non-weight bearing 

It is also important to do muscle conditioning exercises while pregnant, however extra caution should be taken:

• Do not exercise laying on your back (after 16 weeks) 
• Avoid bouncing exercises
• Stretches should be controlled
• Avoid abdominal exercises
• Correct posture and neutral pelvic alignment
• Avoid holding breath 
• High repetition should only be done with low weights

It is extremely important before beginning any exercise regime, but especially when pregnant, that you consult your health care professional before commencing.

For additional resources:

• PARmed-X Pregnancy – Canadian Society for Exercise Physiology (CSEP) 
• Exercise and Pregnancy (2008) –Canadian Academy of Sport and Exercise Medicine (CASEM) 
• Exercise and Pregnancy Discussion Paper (2008) –Canadian Academy of Sport and Exercise Medicine (CASEM)
• Pregnancy and Sport – SIRC Newsletter
• Healthy Pregnancy - Health Canada’s website 

References from the SIRC Collection
Mottola, M. (2011) Exercise and Pregnancy: Canadian Guidelines for Health Care Professionals. August 2011, 22(4).

Introducing the 'sunshine' vitamin!

Canadian winters mean short days and bundling up against the cold, so getting the required amount of sunlight for absorbing Vitamin D can be difficult. Vitamin D (sometimes called the 'sunshine vitamin') is unique in that it requires the skin to be exposed to ultraviolet-B radiation for optimal absorption. Because it is present in very few foods and many people use sunscreen to protect themselves from the harmful effects of UV rays, it has become common for athletes to use supplements to obtain vitamin D.

Why should athletes consider vitamin D?

Vitamin D functions to maintain normal levels of calcium and phosphorus in the blood, as well as aiding in the absorption of calcium to form and maintain strong bones. Research suggests that it may be important for prevention of osteoporosis, hypertension, inflammation, asthma, and seasonal affective disorder.

Factors that may contribute to vitamin D deficiency include skin pigmentation, early or late day training, indoor training, geographic location and sunscreen use. Athletes that may be at higher risk are those that spend the most time indoors; gymnasts, ballet dancers, figure skaters, and wrestlers.

While vitamin D can be obtained in the diet, it would be difficult to consume the amount food you would need for optimal performance. For example, it would take six cups of orange juice or 14 eggs to get the recommended amount.

Foods that contain Vitamin D:

• Fatty fish (tuna, salmon, swordfish) and fish liver oils like cod liver
• Beef, egg yolks and some cheeses contain small amounts
• Fortified foods like milk, orange juice and cereal, although they include small amounts

A recent survey done by Statistics Canada found that 32% of the Canadian population have vitamin D levels that are below recommendations. Adding vitamin D supplements to your diet carries a low risk for side effects, however it's recommended that you talk to your coach and/or health professional first.

References from the SIRC Collection:

1. Asp K. Running on D. Runner's World. December 2009;44(12):36-37.
2. Close G, Fraser B. Vitamin D supplementation for athletes: Too much of a good thing?. Sport & Exercise Scientist. September 2012;(33):24-25.
3. HAMILTON B, CHALABI H. VITAMIN D: AN UPDATE FOR THE SPORTS MEDICINE PRACTITIONER. Sportex Medicine. January 2010;(43):11-16.
4. Larson-Meyer D, Willis K. Vitamin D and Athletes. Current Sports Medicine Reports (American College Of Sports Medicine). July 2010;9(4):220-226.
5. Shuler F, Wingate M, Moore G, Giangarra C. Sports Health Benefits of Vitamin D. Sports Health: A Multidisciplinary Approach. November 2012;4(6):496-501.
6. The Vegetarian Athlete. Running & Fitnews. May 2009;27(3):10-12.
7. Willis K, Peterson N, Larson-Meyer D. Should We Be Concerned About the Vitamin D Status of Athletes?. International Journal Of Sport Nutrition & Exercise Metabolism. April 2008;18(2):204-224.