March 2003

IN THIS MONTH'S ISSUE

• Mothers and Daughters Exercising Together
• Public Talks
• Reader Questions and Answers
  • I do strength yoga, is that enough?
  • What do I do when I can’t tolerate fish oil?
• From the Mailbox - Success Stories
• Recipe - Warm Spinach and Artichoke Dip

MOTHERS AND DAUGHTERS EXERCISING TOGETHER

Teenage girls have very low rates of participation in physical activity--much less, in fact, than boys of the same age. This low level of physical activity predisposes these girls to significant health problems later in life--not to mention reduced self-esteem and self-confidence during the critical teenage years. Ironically, the mothers of these young teenagers are also very sedentary! Most physical activities programs for girls are in school while most physical activity opportunities for moms are at fitness facilities. Rarely is there an opportunity for daughters and mothers to exercise together.

A new study examined whether it would be feasible (and acceptable) for mother-daughter pairs to exercise at home or in a community setting. Forty pairs were randomized into either an exercise program that met three times per week at a community center or an exercise program where the mothers and daughters exercised at home after being given a detailed packet containing instruction on strength, calisthenics, and stretches. The pairs randomized to the home-based group were given two training sessions by the study staff. After their orientation, there was no more contact with the pairs until the end of the study.

The results were very interesting. One may have speculated that the mother-daughter pairs in the community exercise group would have had much better compliance compared to the exercise intervention, but the results demonstrated that both groups had good compliance (about 70% compliance over the 12-week program). Both groups also gained significant benefits from their respective programs. The girls (average age 15) improved their muscular endurance, as measured by their ability to do sit ups. The moms (average age 45) also improved in muscular endurance as well as strength, flexibility, and aerobic capacity. They also had reductions in diastolic blood pressure.

This study demonstrated that it is possible to get previously sedentary mothers and daughters to exercise and that both community-based and home-based settings work. This is good news for those of us with teenage daughters! These results show us that we can choose between community- and home-based settings for exercise with our children and that when we get involved, our children will participate--so everyone is healthier!

More power to you,
Miriam E. Nelson
Author of
Strong Women Stay Young
Strong Women Stay Slim
Strong Women, Strong Bones
Strong Women Eat Well
Strong Women and Men Beat Arthritis
Founder of http://www.strongwomen.com

(Reference: LB Ransdell and colleagues. Daughters and mothers exercising together: effects of home- and community-based programs. Medicine and Science in Sports and Exercise 35(2):286-296, 2003)

PUBLIC TALKS

• When: Saturday, March 8, 9:30-10:20 a.m.
• Who: Sharp Women’s Health Symposium
• Talk title: Strong Women, Strong Bones
• Where: San Diego Convention Center
• Call: (800) 82-SHARP or visit www.sharp.com

• When: Saturday, March 29, 9:15-10:30 a.m.
• Who: Miriam Hospital, Providence, RI
• Women’s Wellness Workshop
• Talk title: Strong Women Live Well
• Where: Bryant College, Smithfield, RI
• Call: (800) 927-1230

INVITED SPEAKER AT TUFTS UNIVERSITY

Maria Fiatarone Singh, MD is a colleague of mine who now lives in Sydney, Australia. Her internationally recognized groundbreaking research on exercise in older adults has helped to dispel myths about what older people can do. The Ross Aging Initiative at Tufts University has invited her to speak. The public is welcome.

• When: March 6, 4:00-5:30 p.m.
• Talk title: Exercise Comes of Age
• Where: Cabot auditorium
• Tufts University, Medford, MA
• Call Kate Ford at 617-556-3335 for more information
• Map for directions

Q: I do a yoga class that focuses on strength. Is that enough or do I need to also lift weights?

A: I really encourage women to participate in activities besides strength training that build and maintain muscular strength. These include yoga, rock climbing (my favorite), rigorous gardening, Pilates and other similar programs. The question, “is that enough or do I need to also lift weights?” is an interesting one. I still promote lifting weights to help develop a strong foundation of strength. Once you are stronger, participating in these activities becomes easier and you get more out of them. If possible, do both. If time is an issue, try cycling them at different times. Strength train for several months, and then switch to a yoga class that focuses on strength. When the class is over, go back to strength training. Variety in exercise is always good for the body and the mind.

Q: My rheumatologist recommends that I take 3 g of fish oil everyday in capsule form. The problem is that I can’t seem to tolerate the fish oil. My breath is awful and every time I burp, I taste and smell fish. Do you have any suggestions?

A: Increasing the amount of omega-3 oils in your diet has been shown to reduce pain and stiffness associated with rheumatoid arthritis. The problem is that it isn’t always easy to take fish oil capsules, and you have to take a lot of them to make a difference. Smelly breath and fishy burps are the most common complaints. The first thing everyone needs to know is that they should be trying hard to increase omega-3 oils in their regular diet by eating more coldwater fish (like salmon and tuna), walnuts, tofu, and canola oil. This type of diet helps everyone, not just individuals with rheumatoid arthritis. If you can’t seem to tolerate so many fish oil capsules, try cutting back to half the fish oil capsules and mixing a couple of teaspoons of flaxseed oil into some yogurt or dressing that you are using on a salad. Flaxseed oil is also a rich source of omega-3 and is thought to have some of the same beneficial qualities as fish oil, without the side effects. This combination of increased dietary intake of omega-3 with reduced fish oil capsule intake should help. To read more about omega-3 oils and health please see our book entitled, “Strong Women and Men Beat Arthritis.”

"I've been meaning to write you and thank you so much for your book Strong Women Stay Young. I've been doing your weight training for the past 5 years and have noticed a huge difference. I am 44 years old. When I was in my early 20's I started having problems with my knees. They would just buckle and give out. When I would walk for any distance they would swell up and become stiff. I now very rarely have any trouble with them. The doctor said it was a direct result of lifting the ankle weights. I also have a lot of muscle tone now and am in better shape than I have ever been in. I always highly recommend you book to anyone who asks why I look so great! So thank you very much, keep up the wonderful work!"

-- Sandra

"In April 2002, I had bunion surgery on my left foot. I’ve known for over fifteen years that I’d probably need surgery someday, but it was not a procedure I was looking forward to. The podiatrist I saw in the 1980s told me to wait to have a bunionectomy until my bunions (on both sides of my left foot) became an impediment to my life, which they certainly had done when I went in for surgery last year...

My recovery from surgery went on for quite a long time, leaving me a lot of time to read. I found out about Strong Women Stay Young in an article by Jane Brody in the New York Times, and thought I should look at your book once I was mobile again. In late August and early September, when I was finally free of my air cast, I felt like I had the strength of a Jell-O cube, and that my muscles were not “mass” anymore--they were mush!

I checked out the copy of your book from the library and showed it to my podiatrist, who gave me the okay to follow the program. I love it! I am amazed at the upper- body strength I’m developing, because my upper body has always been notoriously weak, especially my shoulders. I’m kind of surprised that my legs are progressing more slowly than my upper body, but I am not complaining! I am working with the weights at home, which I much prefer to my past experiences. My husband and I live out in the country, so for me to get to a gym means a drive in the car, and I would much rather use my energy being physical active at home.

Thank you so much for Strong Women. Your book has made a tremendous difference in my life."

-- Patty