May 2004

IN THIS MONTH'S ISSUE

• A variable heart rate is good for you
• Join us for the Strong Women Summit
• Boston Marathon 2004: I did it!
• Last chance to register for the StrongWomen Workshop!
• Reader Questions and Answers
• Should I take supplements when endurance training?
• Can I absorb the calcium from soymilk?
• From the Mailbox — Story of Success
• Recipe — Citrus Grilled Halibut

GREATER HEART RATE VARIABILITY: GOOD FOR YOUR HEALTH

The term called "heart rate variability" means that minute-by-minute (or even second-by-second) your heart rate fluctuates depending on internal and external stimulus. If your resting heart rate is 60 beats per minute, it makes sense that your heart would beat 600 times in 10 minutes. While that translates to one beat per second on average, in reality, it may be that over a 10-second time period, there are five beats in three seconds and then five beats in the next seven second. When we are young and/or more physically fit, we have greater heart rate variability, which means that our cardiovascular system is responding to various stimuli and is being appropriately controlled by several different neurological factors. As you age, there is a decline in the plasticity of the heart to react moment by moment to any changes in the need for blood flow and oxygen to the rest of the body; physical inactivity has a similar effect. Therefore, sedentary individuals and older adults usually have low heart rate variability. Low heart rate variability is associated with greater risk for cardiovascular events.

A team of scientists in France set out to evaluate the impact that long-term exercise has on heart rate variability in a group of older adults (average age 75 years). The results showed that those individuals who regularly participated in sport activity expended more energy each week, spent more time per week doing intense activities, and had lower resting heart rates. These findings were expected. What was new in this research was that heart rate variability was higher in the older individuals who exercised regularly when compared to older individuals who were sedentary.

The take home message: once again, research demonstrates that older individuals who exercise regularly have hearts that behave more like younger people. There is some evidence that as little as one week of aerobic exercise training in older adults can improve heart rate variability. This quick response of the heart to adapt may reduce the risk of cardiovascular events very quickly.

Being young at heart literally can happen at any age. Having a responsive heart that can vary when needed is one more reason to exercise regularly.

(Reference: Bouchheit and colleagues. Heart Rate Variability in Sportive Elderly: Relationship with Daily Activity. Medicine and Science in Sports and Exercise. Volume 36(4):601-605, 2004.)

THE STONYFIELD FARM STRONG WOMEN SUMMIT IN CALIFORNIA AND NEW HAMPSHIRE

Join Erin Brockovich, myself, and others at "The Stonyfield Farm Strong Women Summit," which will celebrate, educate and motivate women to believe that positive thinking and activism begins with health, good nutrition, exercise and attitude. There is one event June 4–6 in California and one event May 15 in New Hampshire. For more information on either event call: 1-800-PRO-COWS or email: strongwomensummit@stonyfield.com.

BOSTON MARATHON 2004: I DID IT!

I want to thank all of you who sponsored my running of the 108th running of the Boston Marathon and to all of you who sent me your well wishes. It was a very difficult race. The weather was hot — 85 degrees during the race and sunny. I did finish the race, but it wasn't easy. I was doing fine up until the half marathon mark and then I needed to pull out, slow up, or become a Kenyan. I decided to slow up and start walking more at each of the water stops. I struggled through the first half in 1:56 and then added another 30 minutes to my split and finished in 4:26. I had hoped for a 3:40 but that didn't happen. The best part of the race was seeing my family at the finish line up in the stands and also knowing that I had so many supporters! As I begin to run again and to recover, it all starts to look a little better in hindsight. Was it worth it? You bet! Will I do it again? Most likely. But only if it is a little cooler!

Thank you again for your support! Our team raised more than $350,000 for research and outreach on nutrition and physical activity. This support will make a big impact on our ability to make a difference in the world.

LAST CHANCE TO REGISTER FOR THE STRONGWOMEN WORKSHOP!

If you are an allied health professional interested in offering the StrongWomen Program in your community, there are two upcoming StrongWomen Workshops. One will be held at Tufts University in Boston on May 27, 2004. The other will be held in Belfast, Maine on June 8, 2004. If you are interested in attending the workshop and have a firm commitment to starting a program in your community, please contact Rebecca Seguin, at rebecca.seguin@tufts.edu (617-636-3740) for the Boston workshop and contact Paula Johndro at penshore@wchi.com (207-338-2332) for the Maine workshop.

To read about the StrongWomen Program, workshop trainings, and how to find a program near you at http://nutrition.tufts.edu/strongwomen.

Q: I have read that taking vitamin C and E supplements while training for long distance events, such as for a marathon, is a good idea. What is your recommendation?

A: Extra vitamin C and E (above the RDA) may be beneficial during endurance training to help the body to repair tissue damage. If you are consuming a healthy, well-balanced diet that includes plenty of fruits and vegetables, you most likely do not need to take a vitamin C supplement, since it is readily available in a good diet. Some research shows that supplemental vitamin E may help boost immune function and aid in recovery during training; a vitamin E supplement containing 400 International Units (IU) may be a good idea. Vitamin E is not as available in the food supply as vitamin C is; it is found primarily in nuts, oils, wheat germs, and certain greens, which is why taking it in supplement form may be helpful to reach the desired blood levels.

Q: I drink soymilk but not the calcium-fortified one because I was told that components in the soymilk make you unable to absorb the calcium. I am a little skeptical about this, what do you think?

A: It is true that a component of one food may inhibit the absorption of another. Under almost all circumstances calcium is not well absorbed. In the case of soymilk you will certainly absorb a portion of it. If you have other sources of calcium in your diet and are consuming 1000-1200 milligrams per day, you don't necessarily have to switch to a calcium-fortified soymilk product. However, if you are concerned about your calcium intake -- particularly if you don't eat dairy foods -- you should certainly consider opting for the calcium-fortified variety as one way to boost calcium intake, even if a small portion of it isn't absorbed. And as always, I recommend that a woman over the age of 40 consider taking a calcium (preferably calcium citrate which is more highly absorbed) and vitamin D supplement.

"Living 'outside the box' has become a way of life for me. I believe it's never too late to achieve your goals. For instance, I started college at age 47, after raising 5 sons, and 4 foster daughters, as a single parent. Upon completion of my education, I joined the Peace Corps at age 51, something I had wanted to do since the '60's, but was knee deep in diapers! After serving as a Peace Corps volunteer teacher in Western Samoa, in the South Pacific, I returned to the States to pursue a career as a Public Affairs Specialist with the Peace Corps and later with the federal Environmental Protection Agency.

"Upon retirement I moved to upstate New York to help care for my mother, who I mistakenly believed needed it. She was 95, living independently, still dancing the Electric Slide, and resented my 'keeping an eye' on her. She passed away at age 97 1/2, still living independently and walking tall, without assistance of a cane. An amazing lady! While living in the area (Syracuse) I accepted a part-time position as a caseworker for the New York State Onondaga County Department of Aging. I was offered an opportunity to become trained as a strength trainer with the understanding that I would present the classes at various senior centers. I jumped at the chance. I started teaching the class and it became an immediate hit and increased in size every time it was offered. It was about this time that I discovered the Strong Women Stay Young book and video. I ordered them and was so impressed with the program I began using them as the format for my classes, starting with showing the video at orientation.

"A 93-year-old lady attended an orientation and demonstration after which I held a question and answer period. After everyone had left and I was packing away my material she appeared at the door of the room, which was in the basement and required managing three flights of stairs. I asked her if she had a question she wanted to ask. She beamed 'Oh no, honey. I just forgot my cane!' She never missed a class and was an inspiration to us all. Another lady, who was so crippled with arthritis that she could hardly force her hands open to hold the free weights, made amazing progress. After about three weeks I asked her how she thought things were going and her eyes twinkled as she whispered 'my husband is starting to chase me around again.'

"After attending my high school's 50th reunion in June 2000, I decided to move to Mexico to retire. I moved to Ajijic, a beautiful cobblestone village in the mountains, on Lake Chapala. I soon met many wonderful active, independent women who asked if I would consider conducting a class for them. I began the class by again showing the Strong Women Stay Young video on August 15, 2000. After the first class the word got around the village and soon the class doubled in size. We started meeting three times a week. Originally women only attended the class, but gradually men started asking if they could attend. It seems they were so impressed by the results they were seeing in the women that they too wanted to participate. Of course I couldn't refuse.

"Over the past four years I have watched and marveled at how Dr. Nelson's program changes lives. It is my pleasure and honor to be a small part in bringing it to those who love and appreciate what she is doing. Bless you and keep up the good work!"

-- Virginia

Heat the grill to medium-high. Spray a large piece of aluminum with nonstick cooking spray, and turn it up along the edges. Cut the lemons and limes in half and squeeze all of the juice into a large measuring cup, being careful to remove any seeds. Peel and chop the garlic. Then, whisk the juices, garlic, and pepper together. Pour about one-quarter of the mixture into the aluminum foil; place the fish on top; and then pour the rest of the liquid over the fish. Loosely wrap it up, folding over the foil to keep the moisture in while grilling but with enough openings for the juice to mostly evaporate. Grill for about 5 minutes on one side and then open the foil to flip the fish once mid-way through, for a total of 10 to 15 minutes until cooked through (time will vary depending on grill temperature and thickness of the fish).