StrongWomen Newsletter
Issue 125, February 2009
I hope you find this newsletter helpful, and that you share it with your friends. Feel free to forward, post or reprint it – but please credit strongwomen.com for the information and don’t change the content.
By Miriam E. Nelson, PhD
Author of
Strong Women Stay Young
Strong Women Stay Slim
Strong Women, Strong Bones
Strong Women Eat Well
Strong Women and Men Beat Arthritis
The Strong Women’s Journal
Strong Women, Strong Hearts
Strong Women, Strong Backs
Founder of www.StrongWomen.com
IN THIS MONTH'S ISSUE
- More Questions About Vitamin D
- Men's Hearts Matter Too!
- Upcoming StrongWomen Workshops
- Reader Questions and Answers
- Is step aerobics good for increasing bone density?
- Do the exercises at Curves help to increase bone density?
- Success Stories
- Recipe - Brazilian Fish Stew
MORE QUESTIONS ABOUT VITAMIN D
I received a lot of questions recently about vitamin D. It seems people are very confused about what they should do regarding the "sunshine" vitamin. Research continues to uncover links between this vitamin and a myriad of health benefits, including increased bone and muscle health, reduced risk of breast and colon cancer, and improved immune function.
Ultraviolet rays from the sun trigger vitamin D synthesis in the skin; which is the reason vitamin D's nickname is the "sunshine" vitamin! In theory, we don't need to ingest vitamin D because our body can make it. Between April and September, our bodies can manufacture vitamin D if we spend ten to fifteen minutes a day with our hands and legs exposed to the sun (without sunscreen!). However, from October through March, people in the northern half of the United States don't get sufficient sun exposure to manufacture enough vitamin D to keep from becoming deficient. Therefore, it is essential to get vitamin D from other sources. As we age, our skin makes less vitamin D and our intestines absorb less vitamin D from food further compounding the problem.
The current recommendations are 200 IU for adults up to age 50; 400 IU for adults 50 to 70; and 600 IU for adults over age 70. The upper limit is 2000 IU per day. I believe these recommendations are not sufficient for optimal health. It is difficult to get enough vitamin D from foods unless they are fortified. Approximately 98 to 99 percent of the milk supply in the United States is fortified with enough vitamin D to supply one-half of the recommended daily intake for adults ages 19-50. Most cereals are fortified, too. Vitamin D can also be found in large amounts in egg yolks, as well as fish such as salmon, herring, and tuna.
Despite these food sources of vitamin D, about one-third of adult women have sub-optimal blood levels of the vitamin. For this reason, I believe vitamin D is perhaps the only vitamin where it is prudent to take a supplement. According to the Institute of Medicine's report on Dietary Reference Intakes for vitamin D, more than 50 percent of the women in the United States do not meet the current recommendations for adequate intake of vitamin D. However, don't take a mega dose ― a supplement of 600 to 1000 IU per day is usually enough to help you achieve a normal vitamin D level. Have your vitamin D level checked during your annual medical check-up. This helps monitor your status. If your levels are low, talk to your healthcare provider about the amount of vitamin D you need to achieve a normal blood level.
Lifting women to better health,
Miriam E. Nelson, Ph.D.
UPCOMING STRONGWOMEN WORKSHOPS
One upcoming StrongWomen Program workshops is scheduled for the next few months. In order to be eligible for StrongWomen training, you must be actively strength training right now, and you must have a firm commitment to starting a program in your community. This training teaches you how to "lead" a StrongWomen Program, and should not be attended simply for informational/personal purposes.
Date: April 17, 2009
Location: Nashville, AR
Contact: LaVona Traywick, PhD
Phone: (501) 671-2027
Email: ltraywick@uaex.edu
Registration deadline: April 2, 2009
QUESTIONS AND ANSWERS
Q: Is step aerobics good for increasing bone density?
A: Yes. While I am not aware of a specific research study examining the effects of step aerobics on bone, in theory it should stimulate bone. This type of weight bearing activity has been shown to be effective in improving bone health. One caution: step aerobics is a high-impact activity and can be tough on the joints. Try to mix-up your exercise routine by including some lower-impact activities, such as walking, along with higher-impact activities. Your joints will thank you!
Q: Does the resistance training provided by activities and machines at Curves help to increase bone density?
A: The Curves facilities that I am aware of use hydraulic strength training machines. Traditional strength training machines and free weights require your muscles to work during both the lifting and lowering phase of an exercise. In contrast, hydraulic machines only require your muscles to work during the lifting phase, not when lowering. As a result, you may not get as much of an increase in bone density from a workout at Curves as you may using more traditional strength training equipment. However, again, I am not aware that this has been scientifically tested. One very important thing to remember is that ALL exercise is good! If you enjoy the exercises at Curves by all means do them.
FROM THE MAILBOX: SUCCESS STORIES FROM INSPIRING WOMEN
I'm 59 and several years ago I was told I have osteopenia. Rather than take medication I decided to institute a regular strength training routine, and was delighted to learn that after two years of using the Strong Women Stay Young video twice a week (supplemented with Pilates and ballet), my bone density has increased by 3 percent!
--- Ellen
RECIPE OF THE MONTH
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