Ask a question

Details

Published on Friday, 04 October 2013 01:27

First of all, I am not sure what the "into fitness" phrase indicated. Bananas seem to be one of those foods that people either love or love to hate. Let's discuss both the benefits and perhaps what some would see as deterrents from eating bananas.

It depends upon who you ask, but nutritionists generally recommend keeping bananas in the diet, even for those trying to lose weight. They are high-fiber, digest quickly, and provide quick and healthy energy; they are also low in sodium and high in potassium, which helps rid the body of excess water weight. Bananas, as well as most fruits and vegetables, contain many necessary vitamins, minerals, and phytonutrients (nutrients that are beneficial for health that are only found in plant sources). Sometimes persons who are trying to lose weight cut out bananas. Usually those who avoid bananas are not counting calories, but rather carbohydrates. However, a banana only contains about 80 to 100 calories, depending upon the size. This amounts to 20 to 25 grams of carbohydrate, which would be contraindicated on a low-carbohydrate diet. However, the most efficient way to lose body fat is to cut calories; i.e., a caloric deficit (expending more calories than that taken in) will result in a loss of body fat. A low-carbohydrate diet will result in loss of weight because the resulting loss of muscle glycogen (a fuel source in the muscle) will cause the body to lose water. However, the weight loss will be mostly water and not the desired body fat loss.

Sometimes bananas are vilified because they have a moderately high glycemic index (55 of a possible 100). The glycemic index (GI) provides a measure of how quickly blood sugar levels rise after eating a particular type of food. However, the GI does not take into account the amount of carbohydrate actually consumed. The glycemic load (GL), which is based on both the GI and the carbohydrate content, does a better job of estimating how much a food will raise a person's blood glucose level after eating it. The GL of the banana is only 10, which is considered to be moderately low. Therefore, the banana does not have the effect of causing sudden large increases in blood glucose levels.

So why would some persons avoid bananas? Quite often, bananas are associated with high-sugar breakfasts. When combined with pastries, cereal, skim milk, and/or orange juice, the resultant glycemic load is high. These high glycemic foods cause a rapid rise in blood sugar levels, causing insulin levels to quickly go up, with a resultant "reactive hypoglycemia," or drop in blood glucose levels. This rapid drop in blood glucose levels results in low energy and sluggishness about an hour or so after such a breakfast.

However, the banana, on its own or combined with other foods that are not high in simple sugars (but that are composed of a balance of carbohydrates, proteins and fats), is perfectly fine in moderation.

Details

Published on Saturday, 31 August 2013 19:47

First, let's define "metabolism." The metabolic rate of a person consists of: 1) the basal metabolic rate (BMR) or the closely related resting metabolic rate (RMR); and 2) the expendable metabolic rate (EMR). The BMR is defined as the amount of energy utilized by the body at rest (kcal/day). The EMR is the extra number of calories (kcal/day) that the body utilizes for all extra activities (sitting, standing, eating, working, exercising, etc.) beyond that used while lying still.

total metabolic rate = basal metabolic rate (BMR) + expendable metabolic rate (EMR)

The BMR is closely related to the body's lean body mass (LBM), which consists of all body tissues that are not fat (bone, organs, muscles, skin, etc.). The greater the LBM, the higher the BMR. What happens with age is that muscle mass usually decrease, a process known as "sarcopenia," or muscle wasting. Studies have shown that muscle mass generally decreases by 35 to 40 percent between the ages of 20 and 80, with the majority of muscle loss after the age of 50. This is seen in both men and women.

Therefore, BMR does not decrease because of age, per se, but because the muscle mass of the person has decreased with age. Therefore, as a person ages, the number of calories that are consumed at rest has now decreased.

Secondly, often as a person ages, the EMR decreases as well. This is because the person has simply become less active. This can be due to lifestyle changes (less activities, less sports, more sitting at a desk, etc.), and it can be due to orthopedic issues (arthritis, back problems, other health issues) which can make moving painful and/or more difficult.

So, how does one prevent this decrease in metabolism with age? First, a person could reduce the effects of sarcopenia by engaging in a program of progressive resistance exercise (i.e., weight training). This is definitely the most effective way to ward off extra fat pounds as one ages, since the BMR is now higher all the tine, whether the body is at rest or is moving.

Secondly, a person could increase the EMR by becoming more active. This burns off extra calories whenever the body engages in extra activity outside of the resting state.

Details

Published on Tuesday, 27 August 2013 13:45

First, Some Background Information... In the mature skeleton, bone is subjected to a dynamic process of breakdown and renewal termed remodeling. If breakdown exceeds renewal, loss of bone density occurs. Conversely, if something stimulates remodeling to favor renewal over breakdown, that process is termed osteogenic, and bone density will increase. When force is applied to a bone, the bone bends or is temporarily deformed, which is referred to as strain. For an activity to be osteogenic, it must produce enough force to cause strain upon the bone.

A marked decrease in physical activity, such as bedrest or an extremely sedentary lifestyle, will result in a profound decline in bone mass. However, improvements in bone mass resulting from increased activity depend upon many factors, including age, hormonal status, nutrition, and the specific exercise prescription.

What Exercise is Best for Maintaining or Enhancing Bone Density?Studies of women who participate in weight-bearing activities show that they have higher bone mass than sedentary counterparts. Such has not been the case for non weight-bearing activities, such as swimming and cycling. Therefore, activities such as walking, jogging, and weight lifting are essential for maintaining optimal bone density.

Furthermore, the response of the bone to mechanical loads (i.e., exercise) is immediate and specific to the bone under load. Therefore, although activities involving locomotion of the body are particularly beneficial to the leg and hip bones, optimal loads to induce osteogenic changes in the upper body can best be accomplished through a weight training program. Such a program needs to be of sufficient intensity to cause strain upon the bones. A program needs to be developed that will stress all the bones of the body, and the weight loads chosen for each exercise should be heavy enough so that the repetition range to failure is between 3-12 reps/set. Of course, other weight and repetition ranges are appropriate for other goals, such as increases in muscular strength and endurance. It is recommended that any person who desires to enhance bone density through weight training receive professional advice from a qualified expert before embarking on such a program.

General Guidelines to Prevent Osteoporotic Fractures: Factors that influence fracture risk include skeletal fragility, frequency and severity of falls, and tissue mass surrounding the skeleton. Therefore, an exercise program to prevent osteoporotic fractures should attempt to address three issues: 1) Preserve or enhance bone density; 2) Prevent falls by improving balance; and 3) Increase overall muscle mass.

Details

Published on Tuesday, 27 August 2013 13:47

Osteopororis is a "silent disease" because bone loss occurs without symptoms. People typically do not know that they have osteoporosis until their bones become so weak that a sudden strain, twist or fall results in a fracture. After sustaining a fracture everything seems to take on a new perspective. "Why me? I won't be able to do anything now without breaking something. Nobody seems to understand the pain and debility that my fracture causes me." Antoher concern is that once having had a fracture, the risk doubles for having a future fracture. Below are some guidelines on how you can take control and prevent the next fracture:

The first step is realizing that the bone is more fragile now. Second, your health care providers have ways to greatly reduce fractures. It is never too late. Unfortunately, only 5% of people with fractures get treatment to reduce future fractures. Part of the work-up involves talking with your physician about risk factors such as intake of calcium, sunlight exposure, exercise, smoking, age of the change of life (women and men), alcohol intake and medications. The examination looks at weight and measured height, curvature of the spine, balance, muscle strength, and general well being. Testing for the strength of the bone involves a painless x-ray call a dual energy x-ray absorptiometry (DEXA) or bone densitometry. Other laboratory tests may include calcium, complete blood count, and measures of bone formation and bone breakdown.

Recommendations for better bone health include a diet rich in calcium (1000-1500 mg of elemental calcium daily), with milk products being a great source. Talk to your doctor about the need for calcium supplements. The get the calcium into the blood stream, vitamin D is a vital key to open the door. Your own body with the right amount of sun exposure can make vitamin D. Sometimes vitamin D (400-800 I.U.) Can be added through a multivitamin or calcium supplements. Do not take part in life from the sidelines; get involved with activities such as: walking, strength training, dancing, Tai chi, stair climbing, light hiking, bicycling, gardening, to name a few.

Your doctor may review with you ways to avoid falls or send you for further training through a referral to physical therapy and/or exercise (particularly strength training). There are now several safe and effective treatments available by prescription to improve bone strength and reduce fractures. Talk with your doctor about the need to take medication to improve bone strength.

Details

Published on Tuesday, 27 August 2013 13:47

Arthritis is a general term that describes pain and inflammation in joints. Osteoarthritis, also called degenerative joint disease, is the most common form of arthritis, affecting about 28 million Americans, 80 percent of whom are women. The disease is most prevalent in people aged 55 and older, and is often attributed to general wear and tear associated with aging. However, it can also be caused or exacerbated by a number of other problems, including injury, repeated joint stress, genetics, or being overweight.

Osteoarthritis is usually treated by medications, exercise, application of heat or cold to the painful joint, use of supportive devices, and weight control. Surgery, such as joint replacement, may be helpful when other treatment options have not been effective. Range of motion exercises and strength training are recommended to help maintain mobility and enhance stability of the affected joint(s). The goals of treatment are to accomplish the following: 1) Decrease joint pain and stiffness; 2) Improve joint mobility and stability; and 3) Increase ability to do daily activities.

Details

Published on Tuesday, 27 August 2013 13:47

Osteoarthritis is the most common of more than 100 different forms of arthritis. Also called "degenerative arthritis" or "wear-and-tear arthritis," osteoarthritis appears as a person ages. As the body grows older, the cartilage or cushion between bones softens and deteriorates. Unfortunately, the body cannot regenerate cartilage. Gradually the joint spaces narrow, which causes the ligaments supporting the joint to loosen up. Eventually, the cartilage can virtually disappear, allowing the bones in the joint to rub together. This causes instability and pain. Another problem is calcium deposits in the joint such as spurs which do not add to the strength of the bone but cause more pain.

Joints which have been frequently used over the years, such as the spine, hips, knees and hands, are the most likely to develop osteoarthritis. The primary symptom of osteoarthritis is pain. In some ways, pain can be helpful because it is a signal telling you to take it easy for a while and to seek medical attention if symptoms don't subside. Once the diagnosis of osteoarthritis is confirmed through a health history, physical examination and x-rays, your doctor may prescribe a treatment program beginning with physical therapy and exercise to promote maximum joint mobility and preserve the range of motion of your joints. Other elements of osteoarthritis treatment may include instruction in body mechanics, an ongoing exercise program, instruction in joint protection (including use of supportive devices), application of heat or cold to the painful joint, appropriate medication to relieve joint irritation and swelling, and weight control. Surgery, such as joint replacement, may be helpful when other treatment options have not been effective.

Osteoporosis affects the bone itself, not the cartilage. Bone integrity and strength are lost, raising the risk of a fracture. It is common not to know you have osteoporosis until you notice a deformity such as Dowager's hump. This hump is seen in some older people when their upper back slumps forward (exaggeratedkyphosis). Fractures of the vertebrae cause a "wedge" rather than a well-formed block, allowing the spine to collapse forward. What is also confusing is this hump may also be due to osteoarthritis. The pain associated with osteoporotic fracture of the spine is sudden and severe, whereas the inflammation of osteoarthritis is gradual. Both diseases can cause pain in similar locations. They can also occur together in the same person. Your health care provider can be very helpful in distinguishing the correct diagnosis and treatment.

Details

Published on Tuesday, 27 August 2013 13:46

Low-back pain is one of the most common medical complaints, and it accounts for more time lost from work than any other injury or disability. It can occur at any age in both men and women, and it is the most frequent cause of activity limitation in individuals under age 45. Exercise can be an important factor in decreasing the likelihood of ever experiencing low back pain, and it is often useful for restoring function in the individual who is already experiencing back problems. When planning an exercise program to prevent/treat low back pain, there are three major areas of consideration: 1) aerobic conditioning, 2) trunk muscular strength and endurance, and 3) flexibility of the musculature crossing the hip joint. Of course, anyone currently experiencing back pain should seek a medical diagnosis before embarking on an exercise program. Aerobic exercise has been recognized as having potential for decreasing the incidence of low back pain, and for the rehabilitation of individuals with low back pain and/or arthritis of the spine. Aerobic exercise is useful for overall physical conditioning, helping to control body weight, and for promoting nutritional maintenance of the spine. Aerobic exercises include activities that are continuous and rhythmic in nature, such as fast walking, jogging, swimming, cycling, rollerblading, etc. Optimally, these activities should be performed 3-4 days/week for 20-60 minutes/session.

Strengthening of the trunk musculature should include both abdominal and lower back muscles. The abdominal muscles brace and stabilize the trunk, and the muscles that need to be worked include the rectus abdominus, the transversus abdominus, and the internal and external obliques. All of these muscles can be worked with various "crunch" or posterior pelvic tilt exercises. The lower back muscles, particularly the extensor spinae and quadratus lumborum, should also be strengthened. This can best be accomplished with "hyperextension" or spine and hip extension exercises. These exercises should be performed for a total of 20-30 minutes/session, 2-3 days/week.

Flexibility of the muscles that cross the hip joint is one of the most important considerations in low back function. Because the pelvis is the foundation for the spine, tightness in the hip flexors (front of the thigh) or the hip extensors (back of the thigh) can upset the functional relationship between the lower extremities and the trunk. Therefore, stretching exercises to increase flexibility in these muscle groups should be added to the program. Stretching should be slow, controlled, and "static" in nature. Each stretch should be held for 20-30 seconds and performed 2-3 times with each leg. Stretching sessions should be performed 2-3 days/week.

These guidelines may sound overwhelming, but a basic program can be devised to fit the schedule and lifestyle of almost anyone.

Details

Published on Tuesday, 27 August 2013 13:45

The spine is a column of small bones, or vertebrae, that support the entire upper body. The cervical vertebrae are the five spinal bones that support the neck. The thoracic vertebrae are the twelve spinal bones that connect to the rib cage. The lumbar vertebrae are the five lowest and largest bones of the spinal column. Most of the body=s weight and stress falls on the lumbar vertebrae.Everyone's spine has natural curves. The upper trunk has a contour called kyphosis and the lower trunk has a reverse direction of the rounded contour called lordosis. A certain amount of curvature is needed to maintain appropriate trunk balance over the pelvis. Some people have spines that curve abnormally in any of the three planes: back-to-front; side-to-side; or top-to-bottom, called scoliosis. On an x-ray the spine may have an S or C shape that is abnormal. Some of the bones in a scoiotic spine also may have rotated slightly, making the person=s waist or shoulders appear uneven. Men and women in their later years may notice that they are shrinking, they cannot look straight up anymore, or their waist is getting bigger even though their weight has not changed. They may have a hump on their upper back called a Dowagers hump (exaggerated kyphosis). This condition is best prevented and treated by maintaining and building upper body strength through proper exercise to help strengthen the muscles supporting the vertebral column. Proper resistance exercise (i.e., weight training) also helps prevent osteoporosis, a common cause of Dowager=s hump. This problem of abnormal curvature of youth and adults may cause trouble with balance, back pain and even breathing. Unlike poor posture, these curves can=t be corrected simply by learning to stand up straight. Scoliosis does not come from carrying heavy things, athletic involvement, sleeping/standing postures, or minor lower limb length inequality.

Recognizing the problem is the first step. It is usually painless. Scoliosis can run in families. Health care providers should screen children and youth for this problem. The Adam's forward bend test is done by bending forward with arms extended and knees straight. This test is used during school csreening for scoliosis. Mild deformities are unlikely to progress. The proportion of youth with significant curvature is 0.5% with females who are tall more likely to have progression. Adults as part of their routine evaluation should have an annual height measurement.

A search is made for the cause of the abnormal curvature, which may involve x-rays. Examination of muscle strength and nerve function is also important as the change in the spine structure may put pressure on spinal nerves. Conditions known to cause spinal deformity are congenital spinal column abnormalities, neurological disorders, genetic conditions and osteoporosis. By identifying spinal deformities early, a search can be made for the cause, and treatment can be undertaken to stop progression and alleviate untoward affects of abnormal spinal curvatures.

Details

Published on Tuesday, 27 August 2013 13:43

Calcium is essential for the heart to beat, nerve impulses, and a healthy skeleton. Calcium is lost on a daily basis and must be replaced. 80% of young women and teenage girls are not consuming enough calcium. Soft drink consumption, intolerance or allergy to milk and concern about weight gain with mild products lower calcium intake. Adequate protein, magnesium and phosphorus are other components from food needed for building strong bones.

Talk to your health care provider about your calcium needs, any risks in taking more calcium and any effect on other medications you take. Too much calcium, usually >2000 mg/day can be associated with kidney stones. Always take calcium with 8 ounces of water wheter liquid, chewable, or pill form. READ THE LABEL. Look for Aelemental@ calcium. Depending on which calcium "salt" (carbonate, citrate or lactate) determines what percentage of calcium you are actually receiving, e.g., 1250 mg of calcium carbonate is equivalent to 500 mg of elemental calcium. If you take 500 mg or more, divide the dases at different times of the day to get the best absorption of the calcium. Vitamin D helps the body absorb calcium and may be included with the calcium pill. Calcium carbonate is the most commonly used form. It has the highest percentage of elemental calcium. Stomach acid dissolves this pill. "Natural" sources of calcium carbonate (bone meal, dolomite or oyster shell) have come under fire due to high levels of lead. This has not been seen with synthetic calcium carbonate. This preparation is best taken an hour after food. Calcium citrate is good for people who have low stomach acid or take medicine to lower the acid in the stomach. It has a lower percentage of calcium but it dissolves more easily in a neutral environment.

Benefits of calcium supplementation include: attaining peak bone mass, reduction of bone loss and tooth loss.

Details

Published on Tuesday, 27 August 2013 13:42

Osteoporosis by itself does not cause fractures; it raises the likelihood of a bone breaking. We have already reviewed ways to increase bone strength by adequate calcium, vitamin D intake and exercise. Physical forces like a fall on a fragile hip or a golf swing on a weakened spine challenge a bone to withstand more pressure than it can bear. Most of the time, we bounce right up after losing our balance. Other times a fall may result in permanent disability or a shortened life span. Many of the 11 million annual falls (that is about 1 out of every 3 people) in the over-65 age group are avoidable; 3,000 men and women senior citizens fell while standing on chairs last year. The chances of a fall increase as age advances. Falls become more common due to less coordination and muscle strength, slowed reflexes, decreased vision and altered balance. It is important to talk to your health professional regarding your medical conditions and/or medications that might increase your chance of a fall.

Ways to avoid falls at home (75% of all falls):

Use good lighting-also, leave a night light on.

If you are advised to use a cane or walking aid, use it.

Keep clutter including houseplants, magazine racks, foot rests, boxes, and newspapers off the main traffic areas.

Remove throw rugs.

Replace worn carpet. Rugs should be firmly fastened.

Avoid loose electrical cords.

Repair broken steps indoors or outdoors.

Get up slowly after lying down.

Sit if you feel dizzy. store items you use frequently waist high.

Wear rubber soled low-heeled shoes. Wear slippers or shoes with non-skid bottoms around the house.

Exercise regularly to maintain strength, flexibility and coordination.

If it is difficult to stand, try a firmer furniture and mattress, higher toilet stool or shower stool.

If you do fall even if there appears to be little or no injury, contact your health care professional immediately.