Bone Health and Calcium

We’ve all heard from childhood that we should drink milk for healthy bones. Milk is one of the most common sources of calcium which is a vital ingredient in bone development and maintenance. Many people stray from consuming milk as they enter adulthood for a variety of reasons whether it is fat content, lactose issues or preferences for other beverages. While it is most commonly found in milk and dairy products such as yogurt and cheese, calcium can be found in alternative sources such as calcium-fortified soy milk and juices, as well as breakfast cereals, spinach, broccoli and almonds. However, you would need larger quantities of these products to achieve the recommended amount of calcium (10 cups of spinach; 3.5 cups of broccoli, about 88 almonds). Calcium supplements are also available and can help boost intake, they do not contain the protein found in milk or soy milk or the other nutrients they contain. It is also important to know that dairy sources of calcium also contain Vitamin D which enhances the absorption of calcium and is needed not only to protect bone health but also to reduce the risk of high blood pressure, diabetes, and heart disease; enhance immune function and reduce inflammation. Vitamin D is not readily available naturally in other foods. Active individuals and athletes are recommended to check with their health care provider to make sure that they have adequate Vitamin D levels.

Paying attention to bone health should be a life-long effort. Whether you have young developing bones or you are concerned about developing bone issues such as osteoporosis, bones require a matching life-long intake of calcium.

Reference from the SIRC Collection: Clark, Nancy (2009). Calcium concerns. Ultr-FIT, 19(8), 40-41.

Exercise and bone health

It is well known that regular exercise is excellent for your heart, health and well-being. There is also plenty of evidence that proves that regular exercise is essential in warding off various health-related issues; what's not as well known is that people who perform non-weight bearing exercises such as cycling or swimming as their sole method of exercise could be putting themselves at risk for osteoporosis.

 
Bone is living tissue that responds to loads placed on it. If you perform  non-weight bearing exercises your bones won't retain their density like they would with a weight bearing exercise. If cycling or swimming is currently your only form of exercise, you can be proactive in preventing the disease by adding a little variation in your training.

• Weight bearing exercises such as walking, running, skiing, dancing or jumping all help to retain bone density
• Cross training
• Resistance or weight training
• Improving core strength
• A diet that meets your calcium and vitamin D requirements

A common misconception is that osteoporosis is a disease that is limited to aging women since low estrogen causes bone deterioration, in fact it can affect men as well. Care should be taken for young people in particular, since bones keep growing and do not reach peak density until the age of 30.

For those of you that have already been diagnosed with osteoporosis, it doesn't mean you have to stop moving. Instead, perform exercises that strengthen the back, core and hip, and ensure that you supplement your routine with alternate workouts. Before you run out and buy calcium supplements or change your training schedule, it is always a good idea to talk to your doctor for their recommendations first.

References from the SIRC Collection: 

1. Campion F, NeviII A, MedeIIi J, et al. Bone Status in Professional Cyclists. International Journal Of Sports Medicine. July 2010;31(7):511-515.
2. Cedaro R. Osteroprorosis And Cycling. Triathlon & Multi Sport Magazine. July 2, 2012;15(7):76-78.
3. CYCLISTS AT RISK FOR OSTEOPOROSIS. IDEA Fitness Journal. July 2009;6(7):12.
4. Giles M. Bone strength matters. Bicycling Australia. May 2006;(139):52-54.
5. Hamilton A. Cycling health: a bone of contention. Cycling Weekly. September 30, 2010;:50-51.
6. Hawkins K. Cycling: Bad for the Bones?. Bicycle Paper. August 2012;41(6):1-5.
7. Nichols J, Rauh M. LONGITUDINAL CHANGES IN BONE MINERAL DENSITY IN MALE MASTER CYCLISTS AND NONATHLETES. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins). March 2011;25(3):727-734.

Never underestimate the power of a good walk

Walking is one of the least expensive and most accessible forms of physical exercise. It can be adopted by people of all ages and abilities, requires no training and is a great benefit to your health. 

Walking isn't an exercise that leads to many injuries, although it's still a good idea to  equip yourself with proper fitting shoes and loose comfortable clothes. Whatever the weather conditions be sure to bring a water bottle so you can keep your body hydrated.

Start slow and grab a buddy

To begin, keep your pace a bit slower than normal to allow your muscles to warm up. Try to add some variation in your walk, if you are on a treadmill change up the incline and pace, if you are outside, climb some hills or stairs to challenge your body. Walking by yourself can be great, but you may be able to remain consistent with your walks if you include a friend or co-worker. Skipping out on exercise is harder if you have someone waiting for you outside.

I already exercise, why should I add walking into my schedule?

• It allows the body to make small changes that strengthen your feet, knees and hips
• Long, brisk walks can boost endurance
• Walking as a form of cross-training gives your joints and muscles a break
• It can aid in recovery from endurance exercise
• Burns body fat, engages ab muscles, builds bone mass, 
• Facilitates relaxation, improves mood, and reduces stress and fatigue
• It can improve sleep quality, increase energy levels, reduce symptoms of anxiety, and improve cognitive function

Studies have also shown that adding just 30 minutes of walking a day reduces the risk of lung disease, osteoporosis, cardiovascular problems and obesity.  Making walking part of your everyday routine can be easy if you take the time to make it a priority and recognize that exercising regularly is essential for maintaining a healthy, happy lifestyle.

References from the SIRC Collection:

1. Crust L, Keegan R, Piggott D, Swann C. Walking the Walk: A Phenomenological Study of Long Distance Walking. Journal Of Applied Sport Psychology. July 2011;23(3):243-262.
2. Doyle-Baker P. Mall Walking: A New Strategy for Physical Activity Among Older Adults. Wellspring. February 2007;18(1):2-4.
3. Halvorson R. Join or Start a Walking Club. IDEA Fitness Journal. April 2012;9(4):14.
4. Have a Walking Lunch. Running & Fitnews. May 2012;30(3):15-18.
5. Lipsey D. An Inadvertent, Early Testimonial to the Benefits of Walking. Marathon & Beyond. July 2009;13(4):14-16.
6. Sugiyama T, Francis J, Middleton N, Owen N, Giles-Corti B. Associations Between Recreational Walking and Attractiveness, Size, and Proximity of Neighborhood Open Spaces. American Journal Of Public Health. September 2010;100(9):1752-1757.

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.

Why should women try powerlifting?

If someone said to you that they knew something you could do that would be empowering, challenging, engaging and would change your body composition - would you consider it? Powerlifting, often confused with Olympic lifting, is an individualized sport in which competitors attempt to lift as much weight as possible for one repetition in the squat, bench press, and deadlift. For women, powerlifting is currently a niche sport but one that is growing.

Many women are under the impression that lifting weights will make you bulk up when in fact women don't have the testosterone to get the big muscles. Building muscle isn't easy and you won't turn into a she-hulk if you squat your own body weight, what you will end up with is stronger legs and great backside! The way you train will play a significant role in your success - if you adhere to a balanced program of lunges, dead lifts, squats, pull ups, push ups and presses you will get stronger, not bigger.

Weight training can:

• reduce stress and is good for your heart.
• make you stronger and reduces your risk of osteoporosis.
• help you lose weight. According to one study, adding just two sessions per week of heavy lifting can reduce your body fat by three percent without cutting calories.
• strengthen bones and stabilize joints which reduces the risk of injury.
• increase your metabolism. When you put on more lean mass, your body requires more energy which in turn allows you to burn more calories during the day without exercise.

What many women notice when they start lifting is the positive community surrounding them. When people go for a personal best (lifting more weight than they have previously) there is a lot of support from other lifters, sometimes cheering you on trying you psych you up for the lift. Having people root for you and celebrate with you for having achieved something you may not have thought possible a month or two ago can be an amazing and addicting experience.

Throwing around some heavy weight can also do wonders for your self-esteem. If you feel physically strong, chances are it will increase your confidence in your ability to tackle new challenges in and outside the gym.

Whether you have just beat a personal best or you're just starting to see and feel the difference in the strength of your own body, one of the best things lifting does is to turn your attention away from just getting "skinny" and empowers you to create a strong new body that's all your own.

References from the SIRC Collection:

1. Haines J, Thrine A, Titlebaum P, Daprano C. Women and Weight Training: Education and Demonstration Make a Difference. Applied Research In Coaching & Athletics Annual. May 2008;23:237-254.
2. KOLBER M, CORRAO M. SHOULDER JOINT AND MUSCLE CHARACTERISTICS AMONG HEALTHY FEMALE RECREATIONAL WEIGHT TRAINING PARTICIPANTS. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins). January 2011;25(1):231-241.
3. Lifting Weights Attacks Unhealthy Belly Fat in Women. Tufts University Health & Nutrition Letter. June 2006;24(4):8.
4. Nasim H. THE EFFECT OF SHORT-TERM WEIGHT-BEARING EXERCISE ON BONE MASS DENSITY IN OBESE AND THIN YOUNG GIRLS. / EFEKTI KRATKOTRAJNOG VJEŽBANJA SA DODATNIM TEGOVIMA NA KOŠTANU MASU KOD PRETILIH I MRŠAVIH DJEVOJAKA. Sport Scientific & Practical Aspects. December 2010;7(2):11-16.
5. Seguin R, Economos C, Palombo R, Hyatt R, Kuder J, Nelson M. Strength Training and Older Women: A Cross-Sectional Study Examining Factors Related to Exercise Adherence. Journal Of Aging & Physical Activity. April 2010;18(2):201-218.
6. Shepherd J. Why are you weight-ing?. Ultra-Fit Magazine. August 2013;23(7):4.