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1/29/2019
Sleep for Better bones Sleep sleep sleep!! I know many of my clients and I have a hard sleeping sometimes, for some it is most nights. It sucks, especially when you are hitting that stage where your hormones are changing. Now here is what I really want to talk about. Did you know that your sleep could also affect your bone health? We know that the lack of sleep can affect our weight, balance, mood, and etc, which can lead to injuries like bone fractures or falls. According to one study that I came across bone formation peaks overnight which really isn’t all that shocking when you think about everything else that our body does when it is at rest, like muscle repair. But to be honest, I never really thought about the fact that sleep can help with bone formation. Due to age and our hormones changing the amount of sleep we are getting has gone down and many have started turning towards some type of sleep aid to help with the issue. What if I told you that the use of some of these aids can alter your bone metabolism? There are studies that have shown an increased risk of fractures and falls when using medication that uses hypnotics or z-drugs and that caffeine can also have a negative effect by altering calcium absorption and homeostasis which our bones need. Melatonin is a popular one and as of right now is thought it helps by decreasing bone resorption and promoting bone formation. Improvement was found in the neck and lumbar spine, but other areas have not seen significant changes. I have included the link to the study below, it is long but worth the read. https://www.sciencedirect.com/science/article/pii/S0026049517303372 My takeaway: Sleep is vital for us to function properly and yes some do have a hard time sleeping, but be cautious of the sleep aids you may be taking to help you sleep or those that you may be using to stay awake. Your bones are what holds your body up! This is what can help! Implement a healthy diet, perform exercises that help with bone growth, and do your research when it comes to improving sleep. Go as natural as you can. Train hard, stay strong, Deanna
1/24/2019
January 24th, 2019 What do all these pictures have in common? Besides the obvious that I am in them. 😁😁
Bone health! Each one of these will help with your bone health, actually any weight bearing exercises and a healthy balance diet will help lower the risk of osteoporosis!! Your bone health is important to know especially if you are entering perimenopause, menopause or are post menopausal. As we age our bodies don’t make new bone at the rate it use to, which means that they become weaker, brittle and break easier. One way to find out your bone health is by getting a bone density scan, but the recommended age for those aren’t until the age of 65. This bugs me! Menopause does increase your risk of osteoporosis, which usually happens between the age of 40 and 50, and most studies in regard to bone health and women are done the menopause or post menopausal phase. So here is my issue, why make the recommendation for the bone scan to be at the age of 65. We know that the changes within our hormones affects our bone health, so why not recommend an younger age for the scan? In fact in here is a direct quote from a study done in 2011, which can be found at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3920744/ “Bone loss begins to accelerate 1–2 years before menopause, concurrent with the prolonged amenorrhea that characterizes the late menopausal transition. Importantly, these rates of bone loss are also influenced by body size, with greater bone loss in non-obese women and those with lower body mass, independent of differences in race/ethnicity.” That means you are in the perimenopause phase! Look ladies I am just telling you this so you can take preventative actions to help with bone loss. Exercise Maintain A Healthy Body Weight Eat A Healthy Balanced Diet Limit Alcohol Don’t Smoke Get A Body Density Scan, especially if you are starting to go thru perimenopause, menopause or are post menopausal. 1 in 2 women will have osteoporosis. Do all you can to help ensure you are not one of them. Train hard and train smart, Deanna😊💪💪
1/9/2019
The Shoes Count Are you wearing the right shoe for you workouts? I know many times, I don’t. Yes I do know better and will do better at making sure that I am. Here is the thing, when you don’t wear the right shoe for the workout you are getting ready to do you could end up causing an injury or your performance can suffer. So let’s do a little breakdown of the two most popular shoes, "Training shoes” and “Running Shoes”. I promise to keep this short!! 🏋️♀️Training shoes are flatter than many running shoes, which makes them more flexible and allows for more variety of movement in multi-directions. They are ideal for weight lifting, agility training, HIIT, and boot camps. 🏃♀️Running shoes have more cushion, added support, usually with will have some type of heel drop and are built for the heel to toe movement you do when running. You want these if you are running, no matter if it is 2 miles to a full marathon. Do yourself a favor and check the article below by ASICS to learn more about what to look for in each. My one little #tip that I would like to interject, when shopping for #running shoes go to a local running store and have fit you for a pair that will work for your feet and gait. https://www.asics.com/us/en-us/blog/article/running-shoes-vs-training-shoes Train hard, Deanna |
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