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Weight-bearing regimen and calcium citrate proven to increase bone mineral density
Osteoporosis
International, the leading clinical publication on the disease,
published data from the Bone Estrogen Strength Training (BEST) Study at
The University of Arizona which confirmed that a specific regimen of
weight-bearing and resistance exercises, combined with calcium citrate
supplement over four years, provided significant improvement in bone
mineral density (BMD) of postmenopausal women at key skeletal sites,
whether or not they were on hormone therapy (HT).
The findings from this four-year study indicate that the protective
measures of adequate calcium supplementation and resistance exercise
improve bone mineral density. Women can lose 10 to 20 percent of their
BMD as they age, (80% of those affected by osteoporosis are women), but
the researchers found that on average women following the exercise and
calcium regimen not only did not lose bone density, but increased it by
1 to 2 percent.
"The good news is these long-term data confirmed the potent combination
of improved nutrition and increased physical activity to prevent bone
loss. The extended use of calcium supplementation and exercise
counteracted the typical loss of BMD in women at this age, in a regimen
that women really can stick with," said Timothy Lohman, PhD, principal
investigator for the study, director of the UA Center for Physical
Activity and Nutrition (CPAN) and UA professor of physiology. "This is
quite significant for younger women as well, as these exercises and
calcium supplementation can help build peak BMD which may prevent
health problems and osteoporosis in the future."
BEST Study Co-Investigator Lauve Metcalfe, MS, director of Program
Development and Community Outreach for CPAN and an exercise
interventionist with the UA Department of Physiology, added, "What sets
this regimen apart is the six specific exercises that help build bone
in the wrist, hip and spine--three key fracture sites. This type of
weight-bearing exercise now is proven to be beneficial and represents a
shift in prior bone health recommendations. It previously was thought
that any type of exercise was helpful, but now we understand that
resistance and weight-bearing exercise are essential."
BEST Study participants were coached in specific exercises aimed at
building bone in key fracture points of the wrist, hip and spine.
Mission Pharmacal Company supplied Citracal® calcium citrate for
the study. Women were encouraged to take two Citracal® tablets
twice a day, morning and evening, to ensure at least 800 mg of calcium.
The balance of the remaining recommended dietary allowance (RDA) of
1,000 mg per day was to be supplied by their food intake. The women who
regularly took the recommended level of 800 mg of calcium supplement
daily and continued to consume calcium in their meals showed greater
improvement than those who consumed less than the RDA, and women who
kept up the with the exercises showed greater improvement than less
frequent exercisers. In addition, the study reinforced evidence that
long-term, consistent calcium intake and exercise are valuable, as they
provided significant improvement in BMD. The UA investigators developed
the BEST regimen, which they found effective in building bone in
typically vulnerable areas. The regimen includes six core exercises:
* Leg Press
* One-arm Military Press
* Seated Row
* Wall Squat and Smith Squat
* Back Extension
* Lat Pull Down
Study participants did two sets of six-to-eight repetitions, three
times a week. Seven-to-ten minutes of cardiovascular weight-bearing
activity, such as stair climbing, treadmill walking with a weighted
vest and postural stretches, round out the study regimen. Participants
lifted increasingly heavier weights, with the amount of weight lifted
in correct form emphasized over number of repetitions.
Building BMD is important in preventing osteoporosis, which often
results in fractures of the hip, spine and wrist. Adequate calcium
intake and exercise throughout life help prevent bone loss, and these
measures also can help the millions of Americans already diagnosed. The
best treatment is prevention, and women of all ages should be concerned
about their bone health and take action to stay active and improve
their nutrition and bone strength.
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