|
December 13 [Volume 6, Issue 26]
In this issue of To Your Health:
- Time to Bone Up on Magnesium
- MRegular Walking Reduces Risk of
Cardiovascular Disease
- Lower Your Blood Pressure With
Low-Fat Dairy Products
Time to Bone Up
on Magnesium
 Most
people know that calcium is important in having strong, healthy
bones and teeth. What's less well-known is the importance another
mineral, magnesium, plays in having strong bones. A recent study
found that magnesium may be just as important as calcium with
regard to bone mineral density, and that it can help reduce the
risk of developing osteoporosis in the elderly.
In this study, more
than 2,000 men and women between the ages of 70 and 79 filled out
food questionnaires and forms that tracked their intake of
magnesium, either through food or from supplements. Researchers
also measured bone mineral density (BMD) in each person, along
with other information, such as physical activity levels and body
mass index.
After analyzing the
data, the researchers were able to establish a link between
magnesium intake and increased BMD. For every 100 milligram per
day increase in magnesium intake, there was an approximate 2
percent increase in BMD throughout the body. However, this effect
appeared to occur in white, but not black, men and women; the
authors of the study suggested that differences in calcium
regulation or responses to nutrients in milk might be responsible
for the results.
An interesting
side-note to this study is that only 26 percent of the people
surveyed actually consumed the recommended daily allowance for
magnesium (320 milligrams per day for women aged 70 and older; 420
milligrams per day for men). Doctors of chiropractic who treat
elderly patients can recommend certain foods and supplements that
are high in magnesium, which can increase BMD while reducing the
risk of osteoporosis.
Ryder KM, Shorr RI,
Bush AJ, et al. Magnesium intake from food and supplements is
associated with bone mineral density in healthy older white
subjects. Journal of the American Geriatrics Society,
November 2005;52(11):1875-1880.
Regular Walking
Reduces Risk of Cardiovascular Disease
 Regular
exercise is essential to good health. While it is unclear as to
which exercises provide the most benefits, the Centers for Disease
Control recommends that 30 minutes of "moderate intensity"
physical activity, performed most days of the week, will lead to a
wide range of health benefits. This is especially important for
otherwise "sedentary" people, who may be at increased risk of
cardiovascular disease and other disorders.
In this study,
nearly 500 inactive adults were randomized to one of five groups.
In four of the groups, patients were asked to walk 30 minutes per
day, in sessions of 10 minutes or longer, at various levels of
intensity and duration. In the fifth group, patients received
advice from a doctor and written materials on exercise. All of the
patients were monitored for 24 months for changes in oxygen and
cholesterol levels.
At six months,
patients in three of the walking groups (moderate intensity/high
frequency, hard intensity/low frequency and hard intensity/high
frequency) showed "significant increases" in oxygen consumption
compared to the group that received advice only; people in the
hard intensity/high frequency group also showed "significant
improvements" in total cholesterol levels. These improvements were
still apparent at the end of the study period.
Walking is one of
the easiest ways for a sedentary person to become more physically
active. It can be performed at any time, in a variety of
environments, and is extremely cost-effective. Talk to your doctor
of chiropractic about setting up an exercise plan that includes
walking along with other types of activities to help improve your
overall fitness level.
Duncan GE, Anton
SD, Sydeman SJ, et al. Prescribing exercise at varied levels of
intensity and frequency. A randomized trial. Archives of
Internal Medicine, Nov. 14, 2005;165:2362-2369.
Lower Your Blood
Pressure With Low-Fat Dairy Products
A person's diet is
directly tied in to that person's chances of developing
hypertension. Previous studies have shown that diets that contain
high amounts of fruits and vegetables and low amounts of fat can
be effective in lowering blood pressure. However, there is little
research regarding the consumption of low-fat dairy products and
their effect on hypertension. A new study suggests that people who
eat high amounts of low-fat dairy products are much less likely to
develop high blood pressure than people who eat low amounts of
those products.
In this study, more
than 5,800 adults completed a series of food questionnaires, which
tracked their intake of dairy products and other foods over 27
months. Participants also reported any incidence of being
diagnosed with hypertension between the start of the study and
their last questionnaire.
Patients who
consumed the highest levels of low-fat dairy products were 54
percent less likely to develop hypertension over the course of the
study compared to people who consumed the lowest amount of dairy
products. This effect remained in place even after the authors
screened out other factors linked to high blood pressure, such as
body weight, activity levels and smoking.
Low-fat dairy
products include skim milk and reduced-fat milk, reduced-fat
cheeses, and some types of yogurt. If you already consume large
amounts of dairy products, consider switching to low-fat or
non-fat alternatives. In addition, talk to your doctor of
chiropractic about other ways to reduce your blood pressure.
Alonso A, Buenza JJ,
Delgado-Rodriguez M, et al. Low-fat dairy consumption and reduced
risk of hypertension: the Seguimiento Universidad de Navarra (SUN)
cohort. American Journal of Clinical Nutrition, November
2005;82:872-879.
|
