Archive for Women’s Health
Stop the Stoop Seminar
Posted by: | CommentsDo you want to know … the best type of exercises for building stronger bones? Which Yoga and Pilates poses are unsafe? How your improved posture will make you look 10 years younger?
If you answered yes to any of these questions, you need to attend Stop the Stoop – my Osteoporosis Exercise and Education Seminar.
My next seminar has been scheduled and will take place at NutriChem Pharmacy Clinic. The date and time:
- Monday, May 9th, 2011, noon to 1:00 PM
The charge for the Seminar is $30 + HST and attendance is limited to ten students per session – so sign up today by calling 613-721-3669.
More information is available on my Events page. Hope to see you there.
Exercise for Women – Age is Not a Barrier
Posted by: | CommentsMany health and fitness professionals design exercise programs for older women that progress at a slower rate than exercise programs for their younger clients. They believe that the possibility of injury is higher in older clients during exercise. This thinking has solidified the assumption that as you get older, you cannot possibly keep up with younger people.
Thankfully, a new study published in this month’s Journal of Strength and Conditioning Research(1) has been turned this assumption upside down. Researchers at the University of Sao Paulo School of Medicine in Brazil conducted a study “to examine the possible influences of age on exercise intensity progression in healthy women.”
The study determined that healthy women, without previous training, can exercise safely and improve the strength of their muscles and heart at any age.
In other words, age is not a barrier to a progressive exercise program for women.
Fit Past Fifty
Most of my clients are “50 plus women” who live independent and active lives and want to stay that way as they move forward in age. They want to be Fit Past Fifty.
At times, I also train young athletes (often the sons and daughters of my “50 plus women”). I frequently guide both groups through similar programs and set progress targets that are very much alike for both groups. Like the authors of the study, I have found that both groups can progress at a similar rate of improvement.
I must note that I often get clients who are older, de-conditioned and have a medical issue that requires attention. As a Physiotherapist, my medical background allows me to assess their unique situation (such as diabetes or recovery from an injury, etc) and address their specific health concerns. As a Certified Strength and Conditioning Specialist, I am able to design an exercise program that allows them to attain their fitness goals.
I believe that older clients can safely achieve their fitness and health goals while taking into account their unique medical profile.
Study Summary
Two groups of women underwent 13 weeks of exercise training. They both followed the same exercise program and results documented and recorded during the study period. The two study groups were:
- Seventeen young women (29.1 years old, plus or minus 5.7 years)
- Sixteen older women (64.5 years old, plus or minus 4.5 years old)
The 13 week exercise program (for both groups) consisted of :
- Stationary cycling (known as cycle ergometry)
- Whole body resistance training. Specific exercises included bench press, leg press, seated row, knee curl, shoulder press, calf raise, triceps push-down, bicep curls, and abdominal exercises.
- Stretching exercises
The exercise program for women was designed to develop aerobic capacity, muscle mass and strength, and flexibility and was performed twice a week during the 13 week study period on all participants. The exercise intensity of the aerobic and resistance training was increased whenever an individual displayed improved performance.
Results
A comparison of the progressions across all of the individual exercises between the two groups was not significantly different – meaning that the performance improvement of the older group was not that different than that of the younger group.
Conclusions
I believe that the implications of this study are very significant.
- As a society, our population is aging and inactivity can lead to significant health problems and have a detrimental affect on an individual’s independence as they get older. I believe many “older” people do not exercise because they think “If I am not going to make significant progress in an exercise program, why bother?” This study challenges this thinking. If we can get more of us onto a safe exercise program, the payoff to society (in terms of reduced long term health care costs) will be significant.
- As an individual, you now know that when you exercise properly, you can progress as well as your younger friends. You can take this new found learning into the New Year and start an exercise program. You may be surprised by your progress!
References
- Ciolac, EG et al. (2010) Age Does Not Affect Exercise Intensity Progression Among Women. The Journal of Strength and Conditioning Research Vol 24, Number 11: 3023-3031.
Exercise is Key to Osteoporosis Prevention
Posted by: | CommentsAs we age, our bone mass decreases – potentially leading to osteoporosis. In fact, our bone mass peaks at around the age of 30 and after that it starts to decline. The rate of decline depends on a number of factors and women experience a more dramatic decline than men. There are a number of things that you can do to slow down the rate of bone loss – with an exercise program for prevention and treatment of osteoporosis being a key factor.
A number of factors determine your peak bone mass at around 30 and your bone mass as you get older. These determinants include:
- Nutrition: Research has shown that a diet rich in fruit, vegetables and low fat dairy products is best for your bones. This type of diet is rich in calcium and is a natural and important source of micronutrients such as magnesium, zinc, copper and boron – each of which is involved in the making of new bone. You should also limit your red meat intake.
- Hormonal Factors: Your hormonal balance can greatly affect the health of your bones and the maintenance of your bone mass. A pre-menopausal woman should monitor menstrual periods to make sure that they are regular since this is a leading indicator of hormonal balance.
- Your Genes: Genetics has a significant impact on your bone health. Look into your family history and see if there is a history of fractures. Did your mother (or grandmother) suffer a hip fracture?
- Exercise: The type of exercise program you follow can greatly affect the quality of your bones. Make sure your exercise program is designed to build and maintain bone structure. (More on this later in the post.)
What You Should Do
- You should try to follow a lifestyle that builds as much bone mass as possible. This will involve following a nutritional program that builds, not reduces, bone mass. Limiting coffee and alcohol and abstaining from smoking.
- You should pursue exercise activities that stress your bone structure in novel and unexpected ways.
- Women need to monitor hormonal balance because the onset of menopause has a dramatic affect on bone composition.
- You should also consult with your physician or pharmacist regarding any medications that are potentially bad for your bones. For example, Depo-Provera is a contraceptive injection that is known to lead to bone loss.
Four Principles of an Exercise Program for Osteoporosis Prevention and Treatment
Your exercise program for the prevention and treatment of osteoporosis should be designed with your bone health in mind. The programs that I develop for my clients are based on four key principles:
- Bone Building is Site Specific: The effect of exercise on bone is specific to the location of the stresses caused by exercise. As a result, you should include exercises that stress different parts of your body at risk of potential fracture so that the bone tissue can be stimulated to build.
- High Mechanical Strains Affects Bone Health: The loads or stresses placed on your bones during exercise needs to be great enough to stimulate them. For example, if you can perform an exercise (using weights) with 15 repetitions and not cause muscle fatigue, you are probably not stressing the bone in that area enough to encourage bone building.
- Weight Bearing Exercises are More Important Than Non-Weight Bearing Exercises: Research has shown that weight bearing exercises are more important than non-weight bearing exercises for improving bone density. Any exercise where your bear weight through your skeleton is considered a weight bearing exercise. For example, brisk walking would be considered weight bearing whereas swimming is considered non-weight bearing.
- Keep Your Bones on Their Toes: Osteogenesis (the body’s natural process of laying down bone material) increases when the load on bone varies. If you repeat the same exercises over an over again, then your bones will learn to accommodate the strain and not build. However, if you mix up your activities and surprise your bones, then the cells in your body responsible for bone material will get busy building new bone.
Hopefully, you now appreciate that building and maintaining bone requires special attention to your nutrition, hormonal balance and exercise activity program. Your exercise program, in particular, requires special attention since certain exercise activities build bone better than other activities.
If you are interested in an exercise program for the prevention and treatment of osteoporosis, you can contact me with your questions.
Menopause: "Your Change, Your Life" (Continued)
Posted by: | CommentsAfter writing the article entitled “Menopause: Your Change, Your Life”, I received some feedback from Mary Wood, an Edmonton based Physiotherapist (Physical Therapist) and owner of CURA Physical Therapies. Mary offers services related to pelvic health.
The following is a summary of Mary’s comments.
Within three years of menopause, women may begin experiencing the symptoms listed below. Pelvic floor exercises known as Kegels, can help with all the symptoms when done correctly and regularly. If you have been doing them and they have not helped or you are unsure if you are doing them correctly, you should consult your physician or a Physical Therapist who works in the area of pelvic health.
- Bladder urgency
- Recurrent urinary tract infections
- Vaginal dryness
- Painful intercourse
Bladder urgency and recurrent urinary tract infections
Good bladder habits can limit or eliminate both potential problems and include:
- Drinking adequate fluids (toilet water after voiding should be a light lemon yellow color)
- Check for and limit bladder irritants in your diet (caffeine, citrus, aspartame, spicy foods). By eliminating the possible irritant for 5 days before reintroducing it in your diet, will allow you to determine the impact that it has on you.
- Normal voiding is 5-7 times in 24 hours (1 time overnight). Usually going every 3 hours.
- Should be able to hold 2 hours but don’t wait longer than 4 hours
- ALWAYS sit on the toilet (don’t perch or hover). Let nature takes its course, don’t push or strain.
- Don’t void (pee) just in case or if it has been within an hour.
- Limit the possibility of constipation by obeying the first urge to have a bowel movement.
- Talk to your doctor if the symptoms persist.
Vaginal dryness and painful intercourse
To reduce the symptoms of vaginal dryness you could try avoiding harsh soaps, over washing, dampness (hanging out in a wet swim suit), wearing non-chafing breathable underwear, using antihistamines and smoking.
We mentioned the three important key points to help with vaginal dryness and painful intercourse but got the order wrong! Moisturization should come before lubrication. Both of which will make utilization easier!
1. Moisturization
Several non-prescriptive moisturizers include:
- Replens
- KY Moisture Beads
- Vitamin E (before you go to bed at night)
These products can and are often used throughout the rest of a woman’s life.
2. Personal Lubrication (non-prescriptive)
Personal lubrication can be considered for any genital sexual activity. There are numerous products on the market which include:
- Lubrin
- Glide
Some individuals have experienced negative reactions to the warming lubricants. It is recommended that you use them cautiously.
Some of the prescription products available include:
- Estring: contains estradiol; one ring lasts 3 months
- Premarin Vaginal Cream: contains conjugated estrogens; to be used cyclically, i.e. 3 weeks on/1 week off or as directed by your physician
- Vagifem: estradiol in vaginal tablet insert form; insert daily for 2 weeks, then twice weekly or as directed by your physician
3. Utilization
Regular sexual intercourse helps maintain pelvic health. However it may not be possible for a variety reasons affecting either partner or the lack of a partner. Some women experience vaginal shrinkage. Options include manually stretching the opening on your own, use of a vibrator or use of devices like epi-no.
Women experiencing pain or bleeding during or after sexual intercourse should talk to their doctor.
As health care professionals we should ensure that our female clients are healthy in all aspects of their lives!
Menopause and You
Posted by: | CommentsMost of you have become members of MelioGuide either because you, someone you know or those you work with has been diagnosed with reduced bone mineral density or osteoporosis. Low bone density is one of the changes brought on by menopause.
I recently attended a lecture on menopause given by Dr Elaine Jolly, Medical Director of the Shirley Greenberg Medical Health Center in Ottawa, Ontario. The lecture was very informative and I believe that many of you will benefit from the suggestions made in this article. Some of you will need more support from your Physician or a Physical Therapist trained in the area of Women’s Health and I encourage you to work with a knowledgeable health care professional.
The resounding message was that you should try to maintain a healthy lifestyle that includes an exercise program that is both comprehensive and safe. If you have not signed up for your MelioGuide exercise program, I encourage you to do so.
What Is Menopause?
Menopause is official when you have been without a menstrual period for twelve full continuous months. Menopause is a natural event and is not something to be “treated”. Each woman will go through menopause in her own unique way and some will go through menopause more easily than others.
Menopause and Bone Loss
If you enter the premenopausal period with good bone density, you should not experience bone loss until menopause. Bone loss from diminished estrogen levels will vary from woman to woman. Depending on genetics and lifestyle, bone loss can vary from 1% to 5% per year!
For women who are already at risk for bone loss, SERM (Selective Estrogen Receptor Modulators) is a great choice. There is little increase in the risk of breast cancer when SERMs are appropriately prescribed.
We now know that proper exercise has been shown to reduce the bone loss caused by menopause and strength training is a key component of a well-constructed exercise program.
Melioguide provides individuals with comprehensive exercise programs with their bone health as a key focus.
Menopause and Unwanted Hair
During and after menopause your ovaries stop producing estrogen and progesterone but they still produce testosterone. The presence of testosterone explains the increase in facial hair.
Symptoms of Menopause
Symptoms of menopause can include:
- Aches & Joint Pain
- Cognitive changes (decreased short term memory and planning)
- Lack of Energy
- Depression
- Insomnia
- Memory Change
- Hot Flashes
- Reduced Bladder Control
- Sexual Dysfunction
- Dry Mouth
- Vaginal dryness
Menopause and Hot Flashes
Some women will have hot flashes as young as 38 years of age and as late as 72 years of age. Dressing in easy to remove layers, keeping your room cool (especially at night), and avoiding spicy foods will help you if you are experiencing hot flashes.
Menopause and Sleep
It has been shown that the more active you are, the less the incidence of insomnia. Only 30% of active woman complain of sleep disturbances compared to 61% of less active women.
Menopause and Weight Gain
The average weight gain is 4.2 Kg during menopause. This can be controlled with a regular exercise program.
Menopause, Sex and More
Within three years of menopause, women may experience the following symptoms:
- Bladder urgency
- Recurrent urinary tract infections
- Vaginal dryness
- Painful intercourse
To reduce the symptoms of vaginal dryness you could try avoiding harsh soaps, over washing, dampness (hanging out in a wet swim suit), wearing non-chafing breathable underwear, using antihistamines and smoking.
Lubrication, Moisturization and Utilization
Three important key points to help with vaginal dryness and painful intercourse are:
- Lubrication
- Moisturization
- Utilization
1. Lubrication (non-prescriptive)
- KY with Vitamin E
- Lubrin
- Glide
- “Slippery Stuff”
2. Moisturization
Several non-prescriptive moisturizers include:
- KY Moisture Beads
- Vitamin E (before you go to bed at night)
Some of the prescription products available include:
- Estring: contains estradiol; one ring lasts 3 months
- Premarin Vaginal Cream: contains conjugated estrogens; to be used cyclically, i.e. 3 weeks on/1 week off
- Vagifem: estradiol in vaginal tablet insert form; insert daily for 2 weeks, then twice a week
3. Utilization
Use it or…. ouch. If you stop having intercourse, the vagina will shrink down and future intercourse will be painful. Recommendations are to use a vibrator once a week for 5 minutes.
You should also consider performing Kegels exercises daily.
Hormone Therapy
Hormone therapy is beneficial for some women. The decision to use hormone therapy should be made between a woman and her doctor. In cases where woman still have their uterus, a combination of estrogen and progesterone is prescribed. For women whose uterus has been removed, estrogen alone can be prescribed. If a decision is made to begin hormone therapy, the therapy should be tapered off by the age of 60 years (in order to reduce the risk of breast cancer).
The Resounding Message
The healthier your lifestyle, the better you will be at dealing with life’s changes and challenges including menopause. I applaud you all for your dedication to exercise and encourage you to keep at your program.
Function to Fitness Physiotherapy and Personal Training in Ottawa
