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Vegans who lift weights may have stronger bones than other people on a plant-based diet

The researchers found vegan participants who did resistance training exercises such as using machines, free weights, or bodyweight resistance exercises at least once a week had stronger bones than those who did not. They also found vegans and omnivores who engaged in resistance training had similar bone structure.

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People on a plant-based diet who do strength training as opposed to other forms of exercise such as biking or swimming may have stronger bones than other people on a vegan diet, according to new research published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism.

About 6 percent of people in the US are vegans. Recent research shows a plant-based diet can be associated with lower bone mineral density and increased fracture risk.

“Veganism is a global trend with strongly increasing numbers of people worldwide adhering to a purely plant-based diet,” said Christian Muschitz, M.D., of St. Vincent Hospital Vienna and the Medical University of Vienna in Vienna, Austria. “Our study showed resistance training offsets diminished bone structure in vegan people when compared to omnivores.”

The authors compared data from 43 men and women on a plant-based diet for at least five years and 45 men and women on an omnivore diet for at least five years. Omnivores eat meat as well as plant-based foods.

The researchers found vegan participants who did resistance training exercises such as using machines, free weights, or bodyweight resistance exercises at least once a week had stronger bones than those who did not. They also found vegans and omnivores who engaged in resistance training had similar bone structure. 

“People who adhere to a vegan lifestyle should perform resistance training on a regular basis to preserve bone strength,” Muschitz said.

Other authors of this study include: Robert Wakolbinger-Habel of the Vienna Healthcare Group and the Medical University of Vienna in Vienna, Austria; Matthias Reinweber of the Vienna Healthcare Group; Jürgen König, Daniel König and Rochus Pokan of the University of Vienna in Vienna, Austria; and Peter Pietschmann of the Medical University of Vienna.

The study received no external funding.

The manuscript, “Self-Reported Resistance Training is Associated with Better HR-pQCT Derived Bone Microarchitecture in Vegan People,” was published online, ahead of print.

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5 Steps for women to reduce their risk of COPD

Women tend to develop COPD earlier in life than men and are more likely to have severe symptoms and be hospitalized with the disease. The good news? According to the National Heart, Lung, and Blood Institute, there are steps you can take to reduce your risk for COPD.

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If you’re a woman who tries to stay healthy, you may exercise several times per week, watch what you eat and get 7-9 hours of sleep each night. But are you listening to your lungs?

Chronic obstructive pulmonary disease (COPD), a leading cause of disability and death in the United States, takes an especially heavy toll on women. You may think problems like shortness of breath, frequent coughs or wheezing are just signs of getting older, but it’s important to pay attention to these symptoms and discuss them with your doctor.

COPD is a serious lung disease that causes breathing problems and worsens over time. It has often been considered a man’s disease. Yet more women than men have been diagnosed with COPD in the past decade, and over the past 20 years more women have died from it, according to the US Centers for Disease Control and Prevention.

Women tend to develop COPD earlier in life than men and are more likely to have severe symptoms and be hospitalized with the disease. The good news? According to the National Heart, Lung, and Blood Institute, there are steps you can take to reduce your risk for COPD.

Don’t Smoke

You probably already know cigarette smoking is harmful  but did you know that women may be more vulnerable to the effects of smoking? Women who smoke tend to get COPD at younger ages and with less cigarettes smoked than men. COPD is the leading cause of death among U.S. women smokers.

If you do smoke, it’s never too late to quit.

If you thought vaping was a healthy alternative to smoking, think again. Researchers are still learning about the long-term health effects of e-cigarettes, but they may contain as many, if not more, harmful chemicals than tobacco cigarettes.

Avoid Pollutants

Among people with COPD who have never smoked, most are women. Women may be more vulnerable to indoor and outdoor air pollution. Women’s smaller lungs and airways mean the same amount of inhaled pollutants may cause more damage.

Working in places like nail salons, hair salons or dry cleaners can expose you to harmful chemicals. If you’re exposed to chemical fumes at your job, talk to your employer about ways to limit exposure. Better ventilation and wearing a mask can help.

Stay Current on Vaccines

People at risk for COPD are more likely to have serious problems resulting from some vaccine-preventable diseases. Ask a health care provider about getting vaccinated against the flu, pneumococcal disease and COVID-19.

Talk to Your Doctor About COPD

Women with COPD tend to be diagnosed later than men when the disease is more severe and treatments are less effective. If you think you could be at risk, or you are having symptoms, bring it up with your health care provider. Treatment can ease symptoms and improve your ability to exercise.

Learn More to Breathe Better

Find more information on COPD from NHLBI’s Learn More Breathe Better program at copd.nhlbi.nih.gov.

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Wellness

Sports like soccer, basketball better for young athletes’ bone health than running alone

The study’s findings support recommendations that athletes delay specialization in running and play multi-directional sports when younger to build a more robust skeleton – and potentially prevent bone stress injuries.

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Young athletes who participate in multidirectional sports, instead of specializing in a unidirectional sport like running, can build stronger bones that may be at less risk for bone injuries as adults, according to a new study from Indiana University researchers.

Published in the American College of Sports Medicine’s Medicine and Science in Sports and Exercise, the study examined Division I and II female cross country runners, who often experience bone stress injuries like stress fractures. The researchers found that athletes who ran and participated in sports that require movement in many directions – such as basketball or soccer – when younger had better bone structure and strength than those who solely ran, swam or cycled.

As a result, the study’s findings support recommendations that athletes delay specialization in running and play multi-directional sports when younger to build a more robust skeleton – and potentially prevent bone stress injuries.

Media kit: Access video interview with Stuart Warden

“Our data shows that playing multidirectional sports when younger versus specializing in one sport, such as running, decreased a person’s bone injury risk by developing a bigger, stronger skeleton,” said Stuart Warden, associate dean for research and Chancellor’s Professor in the IU School of Health and Human Sciences at IUPUI. “There is a common misperception that kids need to specialize in a single sport to succeed at higher levels. However, recent data indicate that athletes who specialize at a young age are at a greater risk of an overuse injury and are less likely to progress to higher levels of competition.”

Historically, Warden said, researchers have examined the bone’s mass – how much bone a person has – to determine how healthy their skeleton will be through life. But in previous studies, Warden and his colleagues found that as a person ages, both mass and size are equally important.

In the current study, the researchers used high-resolution imaging to assess the shin bone near the ankle and bones in the feet where bone stress injuries frequently occur in runners. They found that the athletes who participated in both running and multidirectional sports when younger had 10 to 20 percent greater bone strength than athletes who solely ran.

“Our research shows that the runners who played multidirectional sports when younger had stronger bones as collegiate athletes, which puts them at less risk for bone stress injuries including stress fractures,” Warden said. “We want to ensure people have better, stronger bones as they grow, become adolescents and go through life. Specializing in one sport at too young of an age means they are more likely to get injured and not make it at the collegiate and professional levels.”

Warden said that anyone who oversees a junior athlete or team – whether that be parents, coaches or trainers – should think twice about pushing them to specialize in one area too early. To allow for proper growth and development to occur, he recommends young athletes not specialize until at least their freshman year of high school. For athletes who already play multidirectional sports, he said it is important that they take time off for rest and recovery during the year, which can improve both bone strength and performance.

Additional authors on the study were Austin Sventeckis, Ph.D. student, and Robyn Fuchs, associate professor, of the IU School of Health and Human Sciences at IUPUI, and Rachel Surowiec of the School of Engineering and Technology at IUPUI.

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Health

Tips for walking 20,000 steps a day

To walk 20,000 steps a day you’ll need to cover a total of 10 miles. This may seem like a lot, but it’s actually not as difficult as it sounds.

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To walk 20,000 steps a day you’ll need to cover a total of 10 miles. This may seem like a lot, but it’s actually not as difficult as it sounds. Here are a few tips to help you reach your goal:

Invest in a Good Pair of Shoes

The first step to walking 20,000 steps a day is to make sure you have the right equipment. Investing in a good pair of walking shoes will help to prevent blisters and injuries, and make the walk more comfortable overall.

Make Walking Part of Your Daily Routine

To reach your 10-mile goal every day, make walking a part of your daily routine. This might mean taking the stairs at work instead of the elevator, or parking farther away from where you’re going so that you have to walk more. You can also try waking up a few minutes earlier each morning to fit in a walk before you start your day.

Join a Walking Group

If you’re having trouble finding time to fit in 10 miles each day, consider joining a walking group or taking part in a local 5k race. This will help keep you motivated and provide social support along the way.

Start Small

Don’t try to walk 20,000 steps all at once. Start with a smaller goal, such as 5,000 steps per day, and gradually increase your mileage as you become more fit. This will help you avoid injury and burnout.

Stay Hydrated

Make sure to stay hydrated while walking by drinking plenty of water throughout the day. This will help you feel more energized and prevent dehydration-related issues, such as muscle cramps or fatigue.

The Bottom Line – BetterMe Can Help You Walk More, Every Day

If you’re looking to improve your overall health, walking 20,000 steps a day can help. This simple form of exercise offers a host of health benefits, from improved sleep and digestion to reduced stress and anxiety. To reach your goal, use the BetterMe Blog as a guide and stay committed every day. With enough dedication, you can achieve your fitness goals and transform your body for the better.

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