Healthy Bones, Bladders and Brains – How Running Can Help
Bones: Osteoporosis- a skeletal disorder characterized by compromised bone strength predisposing a person to increased risk of fracture. Basically our skeletons are constantly replacing old bone cells with new bone cells. Osteoporosis happens when old cells are destroyed faster than new ones are made.
Definitely a 1st world problem – very little osteoporosis seen in 3rd world countries – potentially due to lack of exercise, longevity and genetics
a. Who is at risk? Prevalence age 50 plus
Non Hispanic white women 20%
Mexican-American 10%
Non-Hispanic black 5%
b. How to prevent?
1) Start YOUNG! The maximum bone density for women occurs in the mid-twenties, and then there is a very slow process of bone loss. If your baseline maximum is high, then the subsequent bone loss will not be as dramatic.
2) Weight Bearing Exercise: Muscles pull on bones, and this action is a signal to the body to lay down more bone mass. This is quite important in ages 20s- menopause. After menopause, the lack of estrogen contributes much to bone weakening, as estrogen increases the efficiency of calcium use.
Examples:
Lifting weights
Walking and running is good for legs, but not as efficient for spine and upper body.
Push ups
Pilates
Yoga
3) Calcium Intake – Dietary recommendations for women is 1000 mg/day. If you are over 50 that jumps to 1200 mg/day
|
food
|
Calcium (mg)
|
% DV*
|
|
Yogurt, plain, low fat, 8 oz.
|
415
|
42%
|
|
Yogurt, fruit, low fat, 8 oz.
|
245-384
|
25%-38%
|
|
Cheddar cheese, 1 ½ oz shredded
|
306
|
31%
|
|
Milk, non-fat, 8 fl oz.
|
302
|
30%
|
|
Milk, reduced fat (2% milk fat), no solids, 8 fl oz.
|
297
|
30%
|
|
Milk, whole (3.25% milk fat), 8 fl oz
|
291
|
29%
|
|
Milk, buttermilk, 8 fl oz.
|
285
|
29%
|
|
Milk, lactose reduced, 8 fl oz.**
|
285-302
|
29-30%
|
| |
|
|
|
Mozzarella, part skim 1 ½ oz.
|
275
|
28%
|
|
Orange juice, calcium fortified, 6 fl oz.
|
200-260
|
20-26%
|
|
Salmon, pink, canned, solids with bone, 3 oz.
|
181
|
18%
|
|
Pudding, chocolate, instant, made w/ 2% milk, ½ cup
|
153
|
15%
|
|
Cottage cheese, 1% milk fat, 1 cup unpacked
|
138
|
14%
|
|
Tofu, soft, made w/calcium sulfate, ½ cup***
|
138
|
14%
|
|
Spinach, cooked, ½ cup
|
120
|
12%
|
|
Instant breakfast drink, various flavors and brands, powder prepared with water, 8 fl oz.
|
105-250
|
10-25%
|
|
Frozen yogurt, vanilla, soft serve, ½ cup
|
103
|
10%
|
|
Ready to eat cereal, calcium fortified, 1 cup
|
100-1000
|
10%-100%
|
|
Turnip greens, boiled, ½ cup
|
99
|
10%
|
|
Kale, cooked, 1 cup
|
94
|
9%
|
|
Kale, raw, 1 cup
|
90
|
9%
|
|
Ice cream, vanilla, ½ cup
|
85
|
8.5%
|
|
Soy beverage, calcium fortified, 8 fl oz.
|
80-500
|
8-50%
|
|
Chinese cabbage, raw, 1 cup
|
74
|
7%
|
Other Options:
Calcium Supplementation – Calcium Citrate is the most efficient. Do not get calcium carbonate – GI upset.
Viactiv Chews
Other Important Components:
Folic acid, B6 and B12 play an important role
Vitamin D – we get plenty of it, but it is not adequately used!
- time indoors, sunscreen, ok to supplement.
What happens after menopause?
1. Decreased efficiency in absorption of calcium.
2. Often a decrease in calcium consumption.
3. Studies with older adults have found minimal to moderate increases in bone density with weight bearing exercise programs. Increase in leg bone strength and hip, but no significant changes in spine. No change with walking programs in spine or hip. Strength training has resulted in improved balance and endurance, and decreased the risk of falls.
The take home message is start now!
Bladders: – Stress Incontinence – It isn’t just about wearing dark shorts.
Think you are alone?
Urinary Incontinence affects more than 13 million Americans.
Two Types – stress and urge
Stress is when you leak when you laugh or fun
Urge is when you gotta go!
Contributing Factors: Low fluid intake/dehydration, high impact physical activities, estrogen depletion, pelvic muscle weakness, pregnancy, labor, delivery.
Why does this happen?
Anatomy of pelvic floor
Fast twitch and slow twitch muscles
So what can you do?
1. Kegels – squeeze and hold 5 seconds, rest 10, repeat 50 times,
quick flicks – 30 to 60 seconds
Functional Kegels – before and during a run, during your daily life
2. Abs and core strengthening
3. Healthy Bladder Habits
See a physical therapist – this could have long term effects that you will not want to deal with!
Brains:
1. Benefits of physical activity and exercise
Women who walked more than 10 blocks a day experienced a protective effect against dementia and cognitive impairment.
Women who exercise protected against heart disease, cancer; lost protective affect if they stopped exercising.
2. Animal Studies – larger brains, better vascularity, better performance.
