DiSilvestro et al., 2007, conducted an 8-week study; examining increased micronutrient intake in young adult women would enhance exercise-induced changes in bone metabolism that could lower the risk of osteoporosis later in life. Subjects were 24 female students 18-24 years old that were overall healthy and assigned to either the PG (Placebo group, n=12) or MG (micronutrient group, n=12). Fasting blood and urine samples were taken before and after the 8-week study to determine changes in: 25-OH-vitamin D, parathyroid hormone (PTH), bone specific alkaline phosphatase (BAP), Urine deoxypyridinoline (DPD) and helical peptide (AHP). A resistance exercise program consisting of: (3 sets/8-12 reps) bench press, bicep curl, shoulder press, seated row, leg extensions, hamstring curl, (1 set/failure) calf raises and abdominal crunches were conducted 3 d/wk for the 8-week study. The researchers compared the PG to the MG by paired t-test using Excel with a p<0.05 significance and found the MG had a statistically significant decrease in DPD and AHP, which is an indication of bone degradation; BAP used for bone synthesis and reduced bone turnover that compromises bone strength, and PTH that stimulates bone resorption. There was an increase in 25-OH-vitamin D that helps control calcium and phosphate levels in the body used in increasing bone mineral density (BMD). It was further stated by the researchers that micronutrient supplementation plus exercise has beneficial effects in altering bone turnover markers reducing the risk of osteoporosis.
A study by Maimoun et al., 2007, examined 13 healthy individuals (9 women and 4 men) aged 69-79 years old in an 8-week experimental study to test the effects of antioxidant supplementation with aerobic tr...
... middle of paper ...
...nopausal osteopenia or osteoporosis. Gynec Endo. 2009;25(9):616-620.
5) DiSilvestro RA, Crawford B, Zhang W, Shastri S. Effects of micronutrient supplementation plus resistance exercise training on bone metabolism markers in young adult women. J Nutr Envi Med. 2007;16(1):26-32.
6) Kemmler W, Engelke K, Stengel S, Weineck J, Lauber D, Kalender WA. Long-term four-year exercise has a positive effect on menopausal risk factors: the erlangen fitness osteoporosis prevention study. J Strength Cond Res 2007;21(1):232-239.
7) Maimoun L, Simar D, Caillaud C, Peruchon E, Sultan C, Rossi M, Mariano-Goulart D. Effect of antioxidants and exercise on bone metabolism. J Sport Sci. 2008;26(3):251-258.
8) Pearson JA, Burkhart E, Pifalo WB, Palaggo-Toy T, Krohn K. A lifestyle modification intervention for the treatment of osteoporosis. Am J Health Promot. 2005;20(1):28-33.
You can build strong bones and help prevent osteoporosis with a healthy diet, weight-bearing exercise, and a diet rich in calcium and vitamin D.
Now, when considering one wants to prevent or treat Osteoporosis, it does not mean to cut yourself off of foods with small portions or extreme dieting. It is a common misconception that when a person wants to be healthy they must eat in smaller portions, and while this does have some truth, one must consider when it comes to eating healthy, it means to eat healthy by adding nutritious portions of fruits, vegetables, protein, carbs, and of course, calcium intake for the bones in one’s diet. Also, one must not deprive themselves of having a “cheat day” once a week with chips and candy. But it is a good start to begin adding calcium fortified foods and supplements, such as milk. People should at least aim for 1,000 to 1,200 milligrams a day of calcium. Low-fat cheese, milk, yogurt, orange juice, graham crackers, and calcium supplements are a beneficial contribution in accessing calcium to the body (Vander, 2003). Of course, Osteoporosis develops during old age, due to the gradual decline in exercising, calcium in bones, and weight loss. However, Osteoporosis is also genetically found in some people with a long history of family members who have had bone fractures. Also, many factors affect and can cause Osteoporosis and one of them is smoking. Because smokers have poor lungs, it can be difficult to exercise. Another is not going out too much,
Nowadays, people don’t do enough exercise because they live in a hectic life. Also, people don’t eat a lot for losing their weight. A human’s body requires actual amounts of nutrients and stretching. This paper is concentrated on why teenager starts to avoid osteoporosis. Young people can prepare their future. Health is the most important thing in people’s life. Although people seem to have a lot of money, they can’t avoid aging. People can’t avoid aging, however, can get ready to make slow aging. This paper shows what is osteoporosis, how it causes, and how can reduce its incidence rate.
The American Dietetic Association’s position statement on Nutrition and Athletic Performance, written in conjunction with the Dietitians of Canada and the American College of Sports Medicine, makes specific references to the effects of Vitamin D, both independently and in reference to other micronutrients who are influenced by Vitamin D within the body. The American Dietetic Association’s position statement also describes that Vitamin D is required for a myriad of functions within the body, which include adequate calcium absorption, regulation of serum calcium and phosphorous levels, promotion of bone health, and regulation of homeostasis and development of the nervous system and skeletal muscles 1.
...tical in preventing osteoporosis and developing fractures. One of the most important ways to prevent this disease is already taking calcium and vitamin D for building and maintaining healthy bone. With these supplements and following a healthy diet plan can help you gain these and provide you with more helpful nutrients. In following your healthy meal plan, one should take into consideration the amount of alcohol they are drinking because it can damage your bones, a plan in action to quit smoking or stay away from smoking and to get into a routine of daily exercise for yourself. Exercise is one of best ways to improve your health including strengthening your bones, balance and coordination. It can prevent falls and may reduce your risk of fractures. The ability to get some sort of exercise during your daily activities can lessen your chances of getting osteoporosis.
Liang, M. T., Quezada, L., Lau, W. J., Sokmen, B., & Spalding, T. W. (2012). Effect of short-term upper-body resistance training on muscular strength, bone metabolic markers, and BMD in premenopausal women. Open Access Journal of Sports Medicine, 3, 201-208.
One of the strongest support systems of the human body is the skeletal system. The skeletal system is comprised of hundreds of bones that help protect our delicate internal organs. For example, our twelve pairs of ribs are designed to protect the heart, in which circulates blood throughout the body and allows us to survive. Both bones and muscles work simultaneously to also allow us to preform physical activities such as walking, running, and climbing. In order to continue preforming these day-to-day activities, it is important to keep our bones strong and healthy throughout our lifetimes.
One method of exercise is called strength raining attained by muscle resistance movements such as those provide by the simple use of free weights. Dr. Evans, of the Human Nutrition Research Center on Aging at Tufts University, conducted an unorthodox study tha...
Increase using fad diets cause physical problems. First of all, people who use fad diets could increase the risk of losing appetite. Interestingly, some studies from Victoria show that practice diet increases the risk of getting anorexia (Anorexia risk of moderate dieting, 1999). It seems that, anorexia linked to the fad diets because people usually change there eating method from time to time. Secondly, people who do not eat in a healthy way and eliminate essential ingredients, which provide body with energy such as protein and carbohydrates, may cause the problems in their bones. Research by Dr. Henry C. Lukaski demonstrates that dieting in unhealthy way can cause losing of almost 3 percent of bone mass
A randomized, counterbalanced intervention approach increased validity of the data compared to the previous observational study. However, there were only 10 participants who were studied over a short period of time. Increasing the number of participants would be a valid approach to either confirm or negate the most recent findings. In addition, a short-time period is not ideal when studying the body of adults who have had steady eating habits for at least 10 years. Extending the time period over which participants alter their diets would allow more time for adjustments to be made within the body. While the data was determined to be significant, it is hard to tell if one would have similar findings if done over a longer period of time, or if the body would continue to change. Furthermore, testing was not inclusive of the causation of the results; while there are implications of causation seen by the correlation of the studied factors, it is possible that other factors were involved and influenced results. By altering the systemic pH, it is possible that the enzymes responsible for the breakdown of the macronutrients were not able to function at their optimal level. By changing the diet, and therefore the systemic pH, enzymes may not have been able to break down nutrients as efficiently, therefore causing a difference in RER during exercise. However, further research is
The aim of present study was to examine the effects of long-term/exhaustive exercise and spirulina intake on plasma, liver and muscle tissues’ oxidative state in adult male rats. We found that the exhaustive exercise resulted to increased levels of CK, CK-MB and LDH in the plasma of E group. An important finding of our study is that spirulina attenuated exhaustive exercise-induced CK increment in the plasma. Additionally, spirulina supplementation and acute or chronic exercise changed antioxidant status and oxidative stress parameters. MDA which is an end-product of lipid peroxidation decreased with both spirulina supplemented and chronic exercised rats in liver and skeletal muscle. We observed that the most important effects which are related to the oxidative stress are associated with adaptational responses that are linked to regular exercise.
The researcher used focus groups to examine the community and then organized the material into a summary of “Risk factors VS. Diseases”. The participants often described osteoporosis
Steps that you can take to reduce the chances of getting osteoporosis is consuming at least 3 portions of milk and dairy produce that have reduced fat content. You should also choose vegetables that are high in calcium such as broccoli and cabbage. Another recommendation is try to moderate the amount of alcohol you intake because alcohol can affect the liver which is important with using vitamin D in your body. You should also try to watch how much coffee and soft drinks that you consume a day because they can decrease the amount of calcium absorption which can cause bone loss. You should try to avoid eating lot of salty foods because they can cause your body to lose calcium from the sodium that is within it which can lead to bone loss. Other factors that can help you avoid getting osteoporosis is getting enough physical exercise such as sports and working out because that can improve strengthening your bones, eating fish such as salmon and at least once a week and eating vegetables and fruits at least five times daily because they help get the different nutrients that your body needs to keep it healthy. Smoking also can cause bones to become brittle because it affects your bone density but also affects your lungs which makes it harder to breath which can also can make them to do less physical activities and can also cause them to have poor
Gremeaux, Vincent, Mathieu Gayda, Romuald Lepers, Philippe Sosner, Martin Juneau, and Anil Nigam. "Exercise and Longevity." Maturitas 73.4 (2012): 312-17.ScienceDirect. Web. 26 Feb. 2014.
Paffenbarger, R. (1996). Physical Activity and Fitness for Health and Longevity. Research Quarterly for Exercise and Sports, 67(3), 11-30.