Weight training for Osteoporosis

The other day when I was at work a patient asked me if there is anything she should do for her “osteopenia”. Besides being intrigued by her knowledge in radiological terminology, I was caught by surprise.  After taking a split second to think it through, I hollered back, “Lift heavy things.” She didn’t like that idea because she has postmenopausal osteoporosis, which makes lifting a more challenging experience. Research states that 33% of women will experience this condition at some point in their lifetime.

Here’s why: After 35 years of age, bone mass decreases owing to the reduction of the cells responsible for generating new bone. The process continues to deplete cortical bone (outer aspect of the bone) at a rate of 1% per year until 20-40% has been lost by the age of 65. Trabecular bone (inner aspect of bone) depletes even faster, at a rate of 2% per year. At menopause, the average rate of bone depleted accelerates to 6% of bone density. Osteoporosis is the reduction in bone quantity, NOT the quality.

In their book, Healing Moves, Carol and Mitchell Krucoff, MD state, "Physical impact and weight-bearing exercise stimulates bone formation. Just as a muscle gets stronger and bigger the more you use it, a bone becomes stronger and denser when you regularly place demands upon it” (p. 144).  This idea of bone following the stress placed upon it is not new. In the 19^th Century, Julius Wolff postulated the exact biomechanics mentioned by Krucoff. His work eventually became so popular and accurate that it was inevitably dubbed, "Wolff's Law". 

Treatment Options for Osteoporosis

1.Bisphophonates, such as Fosamax, improve the bone density by increasing the quantity of the bone, but drastically reduce the quality of the bone. This leads to pathological fractures, commonly in the femoral neck of the hip. This is one of those scenarios where you wonder if the fall broke their hip, or the broken hip caused the fall…

2. Calcium supplements simply just aren’t enough anymore. Contrary to popular belief, calcium is not the end-all-be-all to prevent osteoporosis. Nutritional biochemist Dr. Neil Orenstein believes that “no amount of calcium supplementation will prevent osteoporosis” (Keeton, page 120). Oh, and that goes for milk, too. No amount of milk will prevent osteoporosis. (Have you even stopped to think about who benefits the most from cow's milk?? It's baby cows...not people, but that's a post for another day.) 

3. Maximal strength training (MST) on postmenopausal women (according to the research) seems to be the most effective at laying down new bone formation. An October 2013 issue of the Journal of Strength and Conditioning Research found that postmenopausal women had an average of 5% bone mineral content increase after a 12-week maximal strength training program. The best part of the research article is that the participants were told only to squat. Within three months the training group also showed increases in their 1 repetition maximum (1RM) by an average of 154 pounds (Mosti, Kaehler, et al.).

The best exercises are weight bearing ones, such as squatting or lunging, but could also be started off with walking. Any stress placed on bone will stimulate new bone formation, which is crucial for osteoporotic bones. It is also important to seek advice on the program that fits you. Hire a personal trainer or group instructor to write you a program. It is important to lift properly, so maybe hire a certified trainer a few days a week until you get the form down. Remember, the benefits of maximal weight training is in the amount you are lifting. You need to be lifting your max!

4. Dr. Joseph Mercola suggests coupling Vitamin D3 with Vitamin K2 to help protect your bones. Mercola is well known for his stances on exercise and nutrition and makes no exception for osteoporosis. He firmly believes in a balanced lifestyle with weight bearing exercise and a diet rich in fresh, raw whole foods.

Conclusion

If you want the benefits, you have to put in the work. Avoiding exercise that can potential help your bone density will lead to postural changes and weak, frail bones. It is important to stay active with weight bearing exercises, with the squat being of utmost importance. 

 References

Keeton, K. “Bone density sharply enhanced by weight training, even in the elderly.”

            August 2005. Natural News Online

             http://www.naturalnews.com/010528_bone_density_mineral.html#ixzz2nlFdo5e  d

Firooznia H, Golimbu C, Rafi M, et al.: Rate of spinal trabecular bone loss in normal

            perimenopausal women: CT measurement. Radiology 161:735, 1986.

Mosti, MP, N. Kaehler, AK Stunes, and Syversen U. "Maximal Strength Training in

            Postmenopausal Women with Osteoporosis or Osteopenia." National Center for

            Biotechnology Information. U.S. National Library of Medicine, n.d. Web.04 Dec.

            2013.

Howe Et Al. "Exercise for Preventing and Treating Osteoporosis in Postmenopausal

            Women." National Center for Biotechnology Information. U.S. National Library

            of Medicine, n.d. 4 Dec. 2013.

Mercola, Joseph. “The Key Vitamin to Use with Vitamin D to Help Reduce

            Osteoporosis by 25 Percent.” Mercola.com

            http://articles.mercola.com/sites/articles/archive/2012/05/16/vitamins-d-and-k2-

            reduce-osteoporosis.aspx

Nasal Congestion: How to Get Rid of it Quicker

Part of being a 24 hour athlete is staying healthy. I mean, what good are you if your unable to play, work, or spend quality time with your family if you're sidelined? Don't get me wrong, there are a plethora of reasons to knock someone down for a day or two but today's topic is about a supplementation garnered to assist in getting you back to 100%.

A few weeks ago, I was assisting in a construction job in an older building. All sorts of allergens clogged up my eyes, nose, and mouth. It also didn't help that I wasn't sleeping as much as usual (lowering my immune system even further) and I wasn't eating as strictly as I would have liked. I mean, when your working/working out you get to eat whatever you want right?...Well, I got sick within hours. I feel my throat drying up the longer I was working and eventually I had to stop and call it a day.

I contacted my respected pharmacology professor and opened up some textbooks for guidance. I landed on two supplements that immediately affected my symptoms. I started taking 500mg of Bromelain and 500mg of N-Acetylcysteine (NAC for short) each day until my symptoms subsided (which was within hours of taking my first installment, but I continued for a few more days just to be sure).

Let's start with Bromelain. This is a potent anti-inflammatory botanical. This is not a drug. Bromelain is found throughout all parts of pineapple, with the stem carrying the highest concentration. Bromelain acts to inhibit a number of biochemical pathways that all lead to inflammatory molecules thereby reducing the amount of blood flow to an infected area: my sinuses. If left alone, the worst case scenario would be a secondary bacterial infection in my sinuses requiring some antibiotic (which would then destroy my gut flora). So, let's try to avoid that.

Next up is NAC. Depending on its chemical form, it could be prescribed from a physician or it could be purchased over the counter at local nutrition stores. The form that I purchased was the supplement form, not the pharmaceutical. Besides a lengthy list of beneficial mechanisms, including promoting healthy liver function and inhibiting viral replication of the Influenza A virus, the primary use for NAC  is for it's mucolytic functions. Muco = mucus... Lytic = Breaks down. Got it. So, I have nasal congestion and I keep sneezing and I can't breathe when I sleep. Take Bromelain to reduce inflammation, and NAC to break up the mucous so I can breathe. Within a hours of taking both 500mg of NAC and Bromelain, I could breathe. Most people reach for an anti-histmine in the medicine cabinet when they feel "stuffed up".Taking an anti-histamines, such as Benedryl, on the other hand, thickens mucus and therefore exasperates acute sinusitis! I don't know how many times I have made that mistake. If you are seriously struggling to sleep, then take the anti-histamine for its sedative effects, but as soon as you wake up take NAC + Bromelain and drink a lot of water.

Both supplements can be purchased at a local grocery stores or nutrition shop. For 100 capsules, the price is reasonable at only $15 apiece. The effects of getting rid of the congestion and allergens is priceless if you desire to get healthy quicker. Both are safe and both are natural. Enjoy.

Godiyal, S. "Health Benefits of Bromelain: An Anti-inflammatory Enzyme." http://www.naturalnews.com/039123_Bromelain_anti-inflammatory_enzyme.html#

Norek, D. "N-acetylcysteine for Detoxification, cognitive proteection and more." http://www.naturalnews.com/041542_n-acetyl_cysteine_detoxification_cognitive_protection.html

Rushworth, G. and Morgan, I. "Existing and potential therpeutic uses for N-acetycysteine: The need for concversion to intracellular glutathione for antioxidant effects." Journal of Pharmacologic Therapy. 27 September 2013. Web: http://www.ncbi.nlm.nih.gov/pubmed/24080471

The Mentality for Success

Over and over again I (unfortunately) experience an individual who sets themselves up for failure. They are the ones who always cancel appointments or are constantly arriving late. We all know people like this in our own circles, but rarely do they succeed at anything other than pure annoyance. Consistency is the only common denominator between a person who achieves their goal and those who fade away. The most consistent individuals have an attitude for success. They make a conscious effort at their goal with each and every decision they make throughout the day whether it be in the fitness center, on the trail, or in the kitchen.

If you have a scheduled appointment at 8am the following day, what on earth are you doing out at a midnight showing of Iron Man 3? Trust me, I'm all for the fun and excitement of the cinema. However, you need to be realistic, and if you know you are planning on going to a midnight event, reschedule your appointment for a later time. Worst case scenario is that you go to Iron Man 3, are in bed by 3am, up at 7:58am, in the McDonald's drive-thru at 8:07am, and arrive for your 8am appointment at 8:15am and give everyone in the office attitude because you didn't get enough sleep. Make a priority list, and if that means cutting out social activities to focus your energy and efforts on your goals then so be it. I'm willing to guess that you will regret missing a workout/training/rehab session more than if you missed a movie that will come out on DVD soon anyways. And if you are the type that look forward to skipping sessions, your days are numbered. You won't succeed in the long run with an attitude like that. 

Here are some tips that can help you focus your energy on your workout/training protocol in a consistent manner. 

1.) Don't be afraid to tell others "No." Be nice about it, but you can tell people no in a way that won't upset them. If you have had a scheduled training session at 5pm, and your phone rings as you are on your way out the door, be honest and tell the person on the other line, "Oh, you know what, I'm sorry that you're out of flour for your gluten-laced cookies, but I have a scheduled meet time that I'm heading to. Can I swing by the store on my way home and grab them for you?" Nine times out of ten they will understand. 

2.) Plan meals accordingly. If you frequently experience gastrointestinal discomfort, you aren't alone. Remember that it takes as little as 30 minutes but as much as 2 hours for the average stomach to clear the previous meal/snack. So, you might want to chow down on the fatty foods and fibrous vegetables after your session. GI discomfort can be the cause of many complaints that often get labeled a "cramp", so keep an eye out on your own eating patterns and look to make any necessary changes. Oh, and probably not a great idea to chug a venti caramel macchiato minutes before exercise. Don't think I need to go any further on that one.   

3.) Get small projects out of the way. You shouldn't be worried about the rest of your day while you at your training session. You should be worried about your training session when you are at your training session. Any known tasks that are on a time restriction can be completed after your working, especially if you're running late. 

4.) Get enough sleep. 8 hours are the general recommendation, but few actually accomplish this feat. Sleep is a crucial aspect of the recovery process as it increases protein synthesis and human growth hormone for maximal muscle recovery. In contrast, not getting enough sleep puts the body into a pro-inflammatory state. 

The Abdominal Crunch Myth

In honor of tonight's The Office series finale, I thought I'd share a bit of a tangent inspired by one of my favorite characters on television, Dwight Schrute. Today's message: Don't be an idiot. 

Only a few things get me more agitated than watching people in the fitness center perform abdominal crunches. You will NEVER get a six-pack or a flat stomach from doing crunches. Never. Period.

The reason is quite simple, but unfortunately never really talked about - there is no such thing a spot reduction. You cannot target an area and find a specific exercise to reduce the amount of fat in that area. You cannot perform crunches until you "feel the burn" and assume you are trimming down the beer belly. One source claims it takes 5,000 crunches to burn... 1 pound of fat. That poor soul who had to endure 5,000 reps! I could go on for an hour about why they are a terrible choice for a core strength exercise, but I will just highlight the main points. 

The intervertebral disc in the low back (lumbar) region is very susceptable to injury during improper mechanics of movements. Anytime you are in an upright position, heck even when you are sleeping at night, there is a given amount of pressure on these discs. In severe situations where too much pressure is placed on the disc, an injury can occur. Every time you bend over to touch your toes you increase the amount of pressure on your discs in the lumbar spine. And, any time you couple flexion with any rotation, you are begging to blow out a disc. Isn't a crunch the same movement? One text suggests that any flexion in the lumbar spine along with hip flexion puts 4 times the amount of pressure on the disc than our normal body weight when laying down. That means a 175lb individual will put 700 pounds of pressure on his lumbar disc during an abdominal crunch. That's a good enough reason for me to never do another crunch in my life. Well, unless I feel like blowing out a disc and skipping school for a week.

The above photo depicts the amount of pressure on the disc in a variety of movements or postures. Note that this source found only 225% in lumbar flexion solely, and only 275% lumbar flexion with hip flexion...Still, that's a little too much for my liking. 

Long story short, your discs are fantastic entities that (like everything if stressed too much) can deteriorate. Proper biomechanics and common sense can provide you with better results and less injuries. 

Some alternatives to crunches are planks, pikes, ab wheel rollouts, pallof presses, isometric theraband holds, any exercise on a TrX strap, and dozens more that are safer and more effective for you to achieve your goals. The biggest difference between these exercises and the abdominal crunch is that the crunch utilizes the rectus abdominis muscle only, whereas the other exercises mentioned utilize multiple muscles around the core in order to properly contract the abdominal musculature as a unit and perform proper biomechanics. 

TrX Atomic Pushup.

Sources
Neumann, Donald Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. Mosby Elsevier, 2010.
Andersson, Ortengren, and Nachemson. Intradiscal pressure, intra-abdominal pressure and myoelectric back muscle activity related to posture and loading. Journal of Clinical Orthopedic Medicine. 

Welcome to the 24 Hour Athlete blog

Welcome!

This is place where you can get some useful information and resources for all types of training regiments or goals. There's no specific sport that is targeted in this blog, because I care more about the lifestyle that each athlete is involved in. It is my belief that we are all athletes. And I won't tolerate any negative self talk on that matter. We all have goals. I trained a lady once who just wanted to pick up her child without any back pain. She's an athlete.

Here's where the idea for the blog came from...

As we all know, there are 24 hours in a day. Now, these are important hours that all add up and ultimately can effect our athletic performance. It wasn't until I was a senior in college that I first realized the relationship of my lifestyle and my athletic performance. My team's soccer practice went from 2-4pm every day. Only 2 hours of sport-specific activity. That seems like a really small amount of time dedicated to "practice". Like any determined player, I often found myself spending countless hours on the training grounds working on skills, finishing, or just fun tricks with some of my closest teammates. We would easily spent an entire Sunday afternoon on the practice field trying to perfect a free kick. It was fun and we learned a lot by ourselves. Alas, training would end and we would go our separate ways for the remainder of the day, most likely involving some sort of "food". But when we weren't practicing or eating together, there really wasn't any structure as to how we needed to behave, eat, sleep, or even mentally approach our sport. If we only had a 2 hour practice one day, then we had 22 hours until the next... What did we do with all that time? What do all guys in their late teens or early twenties do with free time? Video games, TV, and practically all the 4 Main Food Groups designed by Buddy the Elf...

Before the start of my senior season, that all changed. I started eating much better, not as good as I am now, but still light years away from how I was as a high school candy eating champion. Water was and still is my best friend. Well, that's not true. I have been known to drink a lot of coffee as well. My point is this, to all the athletes out there, nutrition and hydration got me into the best shape of my life for the most important season of life. And, oh yeah, I got married at the end of my season, which was nice.

As this blog unfolds, you will start to see the wide realm of nutrition and exercise myths as well as beneficial types that aren't widely discussed. Topics such as vitamins, minerals, pain management, rehabilitation, and training protocols for ALL athletes are on their way from myself as well as several other individuals who will share insights from their own areas of expertise!