QUESTIONS AND ANSWERS

Be sure to check out the other questions posed to Miriam Nelson, PhD and Rebecca Layne, MS, CSCS on our web site at FAQs.

Q: In the January newsletter, you answered a question about the value of multi-vitamins that contained, in essence, the following statement: “Post-menopausal women should not take a multi-vitamin containing iron.” I had never heard that warning and would like to know why?

A: The newest information from several large-scale research trials indicates that women who are getting high levels of iron are at an increased risk for heart disease. What we believe is happening is the iron is acting as a pro-oxidant (the opposite of antioxidant) and aiding in the damage of blood vessels. Once a woman has stopped menstruating, menopause causes her daily need for iron to decrease dramatically. The requirement for premenopausal women is 18 mg/day while the requirement for p.htmenopausal women is 8 mg/day, which is a substantial difference. A p.htmenopausal women’s requirement can easily (and more safely) be met through the diet. Certainly, if your doctor has told you that you need an iron supplement because of a health problem or anemia, follow his or her advice.

Q: Can you suggest a reliable source of information about sound nutritional guidelines for young children?

A: I suggest you read a fabulous book entitled, Feeding Your Child for Lifelong Health: Birth Through Age Six. A colleague of mine at Tufts, Dr. Susan B. Roberts, wrote the book. It is excellent - very practical and easy to read and packed full of the latest scientific information.

Q: Isn't it true that some people may work at weights for a reasonable amount of time and never show a difference in their muscle definition while others develop muscles quite rapidly? Can you tell me if this is so, why it is so, and is there any thing that those people who don't show muscles can do to "get muscles"?

A: Yes, it does appear that some people build muscle more easily than others. At Tufts, we are trying to figure out the physiologic factors that are responsible for this difference. While we still have a long way to go to fully understand the mechanisms, we do believe that natural hormone levels are largely responsible. Some women just naturally have more anabolic (building up) hormones and some women don’t. Another big issue here (that most women don’t want to hear about) is that some people have a larger layer of fat tissue over top of the muscles, and even though their muscles are becoming more defined, you can't see it because they are hidden! When this is the case, I suggest adding some extra cardiovascular exercise as well as limiting fat and “empty” calories in the diet. Even when muscular definition is not apparent, a progressive strength-training program is building muscle and bone and keeping you strong and healthy!

FROM THE MAILBOX

Here are excerpts from a few of the inspiring letters we've received recently. If you enjoy reading them, check out the collection of reader mail on our web site at Success Stories.

"The gift of my first Strong Women book was the best gift received in recent years!!! The use of weights have brought much joy and continued good health to my life. The monthly newsletter and the information contained therein keep me well informed. Thank you for the information."

-- Joanne

"I am a family doctor in Maine. For years I have been frustrated in my efforts to recommend a good physical program to my patients - many can't afford the cost of a gym or fitness center. The winters make it hard to get out and walk. A friend recommended your book and from the minute I bought it I read it straight through. I started the program myself and am becoming fanatic in my praise for the program (I feel FANTASTIC!) I gave the book and a set of weights to my mother for her 71st birthday as an 'osteoporosis prevention kit', and to my surprise, she loves it too. I keep a copy in each exam room in my office, along with some dumbbells I've outgrown, and advertise it at least once a day. I've received thank-you notes from patients for recommending this to them. Thank you - your program is exactly what this doctor is ordering!"

-- Dr. S

RECIPE OF THE MONTH