• Blueberries for strong bodies and minds!

• Dr. Nelson heads downunder

• Reader Questions and Answers

• From the Mailbox - Success Stories

• Recipe - Sweet ideas for serving blueberries

BLUEBERRIES FOR STRONG BODIES AND MINDS!

One of the hottest areas of nutrition is phytochemical research. Phytochemicals are substances found in plants that have health promoting characteristics. We have known for a couple of years that lycopene in tomatoes may reduce risk of prostate cancer in men, and lutein and zeaxanthin in green leafy vegetables may reduce risk of blindness. Now there is evidence that phytochemicals in blueberries may help to slow down the aging process. A recent study by Dr. James Joseph and colleagues from Tufts University found that when mature rats were given blueberry extract for 8 weeks along with their usual diet, the diet reversed some of the age-related deficits in cognitive and motor function. The investigators split the old rats randomly into four groups and they were given one of the following diets for 8 weeks: a regular diet, or a diet supplemented with strawberry, spinach, or blueberry extract. The results showed that all three experimental groups had an increase in important chemicals in the brain and improved cognitive function; however, the blueberry group improved the most. In addition, the rats in the blueberry group were also able to walk on a rod or plank and hang onto a wire better, demonstrating improvement in motor function. Whether this will hold up in humans is not known. Ongoing research into phytochemicals continues to show us how important it is to eat your fruits and vegetables!

More power to you -
Miriam E. Nelson

MEDIA WATCH

Dr. Nelson has been asked to give one of the President's
Lectures at the American College of Sports Medicine
Annual Meeting. The title of her talk is:
Exercise and Aging: the Gap Between Research and Practice
Friday, June 2, 8:00 am at the Indianapolis Convention Center

On June 3, Dr. Nelson and her daughter Alexandra will be flying to Australia to do publicity for her new book Strong Women, Strong Bones and to give several lectures to the community and professional groups. Please visit www.strongwomen.com for a complete list of national media interviews and invited talks (click on "meet Dr. Nelson on tour" on the homepage). If you live in Australia, please come and visit her!

QUESTIONS AND ANSWERS

You may have noticed some exciting changes to our web site. Below are questions that we received over the past month regarding the upgrade.

Q: I was looking at the healthy foods section in Strong Women, Strong Bones - there were soy products mentioned, but what about seaweed as an excellent source of calcium? I know it may not be on everyone's favorite food list, but seaweed does have 3 times the calcium of milk.

A: Seaweed is becoming more and more popular with increased interest in Asian cuisine. Many Asian cultures use seaweed in a variety of dishes, such as sushi. The calories, calcium and magnesium content for several different types of seaweed are listed below. Try seaweed - it is better than you think and most varieties are rich in calcium!

All serving sizes are 3.5oz*
(Calories, Calcium (mg), Magnesium (mg))
Agar, dried (306, 625, 770)
Agar, raw (26, 54, 67)
Irishmoss, raw (49, 72, 144)
Kelp (kombu/ tangle), raw (43, 168, 121)
Laver (nori) (35, 70, 2)
Spirulina, dried (290, 120, 195)
Spirulina, raw (26, 12, 19)
Wakame, raw (45, 150, 107)
Note: 3.5 oz. of lowfat milk (52, 129,14)

Q: I heard Dr. Nelson in a radio interview with Joan Hamburg on WOR in New York and subsequently visited your web site. I was surprised to find that no mention of magnesium was made in connection with calcium. The formula I personally use combines these in a 2:1 ratio. In addition, I take 3 mg of boron daily, which I understand helps in the absorption of calcium. I would be grateful to see a response in whatever form is convenient.

A: We are still in the process of adding new material to our web site www.strongwomen.com so please keep visiting the site to see the updates. Information on magnesium is included in Dr Nelson's new book, Strong Women, Strong Bones. It is an important nutrient for bone. Research has shown that women who have diets rich in magnesium (they consume abundant fruits and vegetables) have denser bones. The recommended intake for magnesium is: 320 mg/day for women (the recommended amount of calcium for women is: 1000 mg and 1200 mg, respectively for pre and post-menopausal women). Research on magnesium supplementation in women and improving bone density has not been very successful. While magnesium supplementation is safe, it is premature to recommend that women supplement with the nutrient to improve bone density. The same is true for boron, which is needed in extremely small amounts for bone. Boron is present in many foods and until more is known about its side effects, supplementation is not recommended.

Q: I am 61 years old and I have been taking Celebrex for rheumatoid and osteoarthritis. I also have osteoporosis. Would your exercises in the book be okay for me since I have joint problems?

A: Yes. It's important that you talk to your doctor about the exercise program first and start slowly with body weight or low weights. At Tufts University, we have just completed a home-based exercise program with individuals with moderate to severe osteoarthritis of the knees. Over the four-month study, the volunteers experienced reduced pain, increased muscle strength and improved physical function. Many of the exercises in the study were the same as are included in Strong Women, Strong Bones.

Q: I have been reading Strong Women, Strong Bones, and I see that p.htmenopausal women are not supposed to do the jumping exercise. Why not?

A: There are several reasons why we don't recommend vertical jumping for p.htmenopausal women. First, the research on the effects of jumping on hip bone density has not been as positive for older women as for premenopausal women. Second, jumping can put a lot of force on the knee and hip joint. Unless the muscles surrounding the knee and hip are very strong, jumping could put older adults at risk for orthopedic problems. Until more research is done on jumping, older women should not perform vertical jumping unless they are extremely fit and used to participating in high impact sports like running and high-intensity strength training.

FROM THE MAILBOX

Here are excerpts from a few of the inspiring letters we've received recently. If you enjoy reading them, check out Success Stories on our Web site at http://www.strongwomen.com/success_stories.htm and in back issues of the Newsletters at http://www.strongwomen.com/newsletter.htm.

"I have read your April newsletter and find it GREAT! I am over 50 and try very hard to stay fit. In fact, I am race walking in a marathon to help raise money for Leukemia and Lymphoma, myeloma and other blood related disease research. I would really appreciate it if you would let other women, especially women of color, know that they can challenge themselves, stay fit and help others. Peace and Blessings"

- Merian

"Dr. Nelson, I wanted to send you a fan letter!! May 17, 1995, while being seen at Mayo Clinic for an unrelated problem, I was diagnosed with severe osteoporosis. I didn't believe it so I had the bone densitometry repeated at another facility, which duplicated the results exactly. By happy coincidence, at the same time I heard a news article on the radio that reported your study, published in JAMA in December 1994. I conferred with the physical therapists at my local rehab, and also with my doctor at the Mayo Clinic, who were happy to help me devise a personal exercise program in sync with your study. I religiously followed this program of weight training and walking. When I discovered your book, Strong Women Stay Young, I was able to continue lifting weights at home, which saved me a trip to the gym several times a week. I am delighted to report that my latest bone density study showed [great improvement]. Of course, my physician's assessment in follow-up the last 4 years has always been, "excellent response to Fosamax," which I'm sure is true. However, I am convinced that your exercise program has significantly contributed to my bone density moving from severe osteoporosis to osteopenia. I am not a statistician, but moving from two SD below the mean, to 85% of expected peak young adult bone density sounds plenty good to me. Thank you for your considerable contribution to my health and ability to maintain my lifestyle both now and in the years ahead."

- Betty

"I wanted to let you know how much your book has helped! I started the exercises in January (I'm 54 years old, work full time) and feel much stronger, more energetic, and thinner! (Only 6lbs thinner but that has translated to old jeans that fit.) Now I use your exercises as the base and continue with others from the past classes, etc. But your book was the starting point -- so thank you!"

- Kristel

CALL FOR RECIPES

In each newsletter we like to include a healthy new recipe. These recipes are gathered from friends, family and StrongWomen readers. If any of you have wholesome favorite recipes that you would like us to consider posting in the newsletter, please e-mail them to us at CustomerService@StrongWomen.com. If we use the recipe in the newsletter, we promise to give the sender credit. Thank you in advance for your creative ideas!

RECIPE OF THE MONTH: