June 2003

IN THIS MONTH'S ISSUE

• Exercise and Living Longer
• Exciting Opportunity for Allied Health Professionals
• The Annual Strong Women Essay Contest
• www.strongwomen.com updated!
• Reader Questions and Answers
  • Should I try the Atkins diet?
  • With osteoporosis, which ab exercises are safe?
• From the Mailbox - Success Stories
• Recipe - Strawberry Lassi

EXERCISE AND LIVING LONGER

There is still a pervasive attitude among many mid-life and older women that once you get over the age of 50 it is too late to make a difference in your health by starting to exercise. There is now conclusive evidence to refute this claim. An article in this month’s Journal of the American Medical Association demonstrated that increasing physical activity (for those who were sedentary) and maintaining physical activity (for those who were already physically active) lengthens life for older women. In this study, 9,518 women aged 65 years and older from four different geographical areas (Baltimore, MD; Portland, OR; Minneapolis, MN; and Monongahela Valley, PA) were followed for more than a decade. At the beginning and at several other time points during the study, women were asked about their physical activity habits and health status.

On average, the women were followed 10.6 years of study, and during that time, 2,218 women died. Compared with sedentary women (who did not change their physical activity levels), women who increased physical activity between the start of the study and the end of the study experienced a 48% reduced risk of death. Of the women who became physically active during the observation period, 36% had a reduced risk of dying from cardiovascular disease and 51% had a reduced risk of dying from cancer. Women who were physically active at the start and end of the observation period also had a lower risk of death than women who remained sedentary.

Compared to the sedentary women who, on average, walked 1.2 miles per week, the women who were newly active walked an average of 8.2 miles per week, and the women who remained physically active throughout the study walked an average of 9.3 miles per week. While that may seem substantial at first glance, in reality, it is just a little more than a mile per day, which is quite modest and well within the capabilities of most women.

There has never been such solid evidence that if you are currently sedentary, a moderate increase in physical activity (at any age) is going to reduce your risk of death. And if you are physically active, keep it up! Living longer and healthier is within our reach.

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: Gregg EW and colleagues. Relationship of Changes in Physical Activity and Mortality Among Older Women. Journal of the American Medical Association 289(18): 2379-2386, 2003.)

OPPORTUNITY FOR ALLIED HEALTH PROFESSIONALS:
THE STRONGWOMEN TRAINING WORKSHOP

For several years now, we have been aware of community exercise programs being run across the country that are based on the Strong Women books. Nearly two years ago, we set out to develop a structured manual and training program for allied health professionals who are interested in being trained and initiating (or enhancing) the Strong Women exercise programs in their community.

We are thrilled to announce that the manual and training workshop are in place. We have begun conducting the Strong Women Workshop and have already trained community leaders from around the country -- California, Wisconsin, Alaska, Ohio, Kansas, New York, and Massachusetts.

The next StrongWomen Workshop will be held at our center in Boston this fall. If you are an allied health professional interested in attending the workshop and have a firm commitment to starting a program in your community, please contact Rebecca Seguin, project manager, at rebecca.seguin@tufts.edu.

STRONGWOMEN CONTEST!

As announced in earlier newsletters, I have teamed up with Stonyfield Farm to host the Strong Women Summit this coming November featuring Erin Brockovich, myself and others inspiring, strong women. This is a fundraising event for our programs at the Friedman School of Nutrition Science and Policy at Tufts University. You can win a free trip to the event by submitting an essay into the StrongWomen Contest. In 100 words or less tell us about a woman in your life who has inspired you, and why. We are looking for stories about women who have strength of mind, body, and spirit!

For complete details on the contest or to register for the Stonyfield Strong Women Summit go to: http://www.stonyfield.com/strongwomen/

WWW.STRONGWOMEN.COM UPDATED!

Please visit the totally updated and improved http://www.strongwomen.com website.

Q: I read in the newspaper that there is some new research about the Atkins Diet. Can you tell me what the research showed?

A: Two studies were reported in the New England Journal of Medicine this month that compared the Atkins Diet (low calorie: high protein, high fat, low carbohydrates) to a conventional weight loss diet (low calorie: high carbohydrate, low fat). The studies ranged from six months to one year.

At six months, research subjects on the Atkins-type diet had lost more weight than on the conventional diet. In the year long study, there was no difference in the amount of weight lost between the two groups at the end of 12 months, and both groups had reductions in total cholesterol, LDL cholesterol, diastolic blood pressure, and improved insulin response to an oral glucose load. In addition, the Atkins-type diet improved HDL (good) cholesterol and reduced triglycerides more than the conventional diet.

So what do these studies tell us? They help us understand that, for most individuals, the Atkins-type diet is an alternative to a conventional weight loss diet and that short-term weight loss may be enhanced. However, weight loss over the long-term does not appear different between diets. One question still unanswered is the effect of an Atkins-type diet on bone and muscle over time. Only more research will answer this question.

My recommendation for weight loss is in the middle. I feel strongly that all of us, especially those who need to lose weight or have a hard time controlling ideal body weight, need to reduce the amount of refined carbohydrates consumed. On average, Americans eat only one whole grain food, and only 3 to 4 fruits and vegetables each day. Focusing on eating less refined carbohydrates (white breads and other bakery and snack foods) and eating more fruits and vegetables, whole grains, and health-promoting fat and oils (those rich in omega 3s), as well as protein-rich foods at every meal will help all of us maintain (or attain) a healthy weight.

Q: I have osteoporosis of the spine. I know Dr. Nelson warns about bending the spine for those of us at risk -- is this only when one is carrying weights? I've been doing daily sit-ups for years, and wonder if I should stop this exercise as it might cause a compression fracture? I've been substituting tummy tucks in the meantime.

A: You bring up a question that many women may have. Although I’m certain that some women with osteoporosis of the spine do sit-ups and crunches with their doctor’s approval, it is not an exercise that I generally recommend for them -- especially since we can target the abdominal muscles in other ways. For instance, the tummy tuck (featured Strong Women, Strong Bones) is a simple, safe, and effective exercise for women who need to be concerned about their spine. It is great that you have taken the initiative to add this exercise to your routine. If you are looking for an additional abdominal strengthener, you might consider doing a simple exercise where you lay flat on your back with your legs in the air, pretending to be pedaling a bicycle. The lower you bring your legs to the ground, the more challenging the exercise will become. Just be sure that your lower back doesn’t arch -- try to keep it as flat on the floor as possible. And remember to breathe -- many people have a tendency to hold their breath during abdominal exercises.

"I have had your videotape ‘Strong Women Stay Young’ for about three years and have been exercising twice weekly as suggested. I really do feel stronger, as evidenced recently when I purchased bags of topsoil and mulch that weigh 40lbs. I could lift them out of my car trunk much more easily than I have in the past. I wanted to let you know how much I appreciate your work and enjoy the tape."

-- Irene (age 74)

"I have read your book and from that I began strength training. I am 74 and it is a little late to be beginning weight training, but from reading the letters of others, I was encouraged to begin. I have been faithful to my regimen -- twice a week -- and that is one of the nice parts about it. I doubt if I would have been motivated to do it every day. My weight has not changed, I was sorry to say, but muscle does weigh more than fat, as you told us.

Then one day I tried on a pair of pants that I hadn’t worn for several months and I was pleasantly shocked to find they are so loose that I cannot wear them. I really didn’t think I was making much progress.

Thank you for you excellent book, which, I’m sure, has motivated many others."

-- Kathleen