Protecting Muscle and Bone

March 2015 Wellness Wednesday collage
Our March Wellness Wednesday was another great success, thanks to instant prizes from Bluebonnet Nutrition and a spa-like demo from Country Life. Thank you for supporting your locally-owned health food store, Betsy’s Health Foods–taking your health to heart since 1993!

Spring may have sprung, but the last thing you want to do is be sidetracked from your exercise goals as we barrel towards swimsuit season!  This article on supplements that help support those with exercise on the brain may be just the ticket for your lovely days of Spring.

Nutrients protect after exercise and military training

Curcumin and muscle pain

Days after intense exercise, oxidative stress and inflammation can overcome the body’s antioxidant defenses, leading to muscle soreness and damage.

In this study, 20 non-smoking men who performed regular aerobic exercise for at least four hours per week took 200 mg of curcumin twice per day, or a placebo, beginning 48 hours before a running test. On day three, the men took a 45-minute treadmill running test, on a specially prepared 10-percent downhill slope. After taking curcumin or placebo for one more day, the men reported muscle pain on the fifth day.

Compared to placebo, an MRI showed that the curcumin group had significantly less leg muscle damage. For pain scores, 90 percent of the placebo group had posterior thigh pain vs. 45 percent for curcumin, and 80 percent had middle thigh pain compared to 36 percent for curcumin.

Reference: Journal of the International Society of Sports Nutrition; June, 2014, Published Online

Calcium, vitamin D, and bone

Military training exercises put unusual stress on the body, and 40 percent of male and 60 percent of female new recruits who suffer bone stress fractures can’t complete their training. Earlier studies suggested calcium and vitamin D might reduce fracture in female military during training, but no military training studies have measured calcium and bone status.

In this study, 243 men and women in basic combat training took 2,000 mg of calcium plus 1,000 IU of vitamin D per day, or a placebo. After nine weeks, compared to placebo, signs of calcium available for maintaining bone, and signs of bone formation were much higher in the calcium and vitamin D group.

Reference: Bone; November, 2014, Vol. 68, 46-56

Betsy’s Note: Remember that curcumin also thins blood.  When taking calcium, make sure you do not take a medication that is contraindicated and that you take a calcium that includes the synergistic ingredients to ensure bioavailability and that the calcium goes where you want it to go.  This article is for educational purposes only.  It is not intended to diagnose, treat, cure or prevent any disease.  Consult your healthcare provider.

Article copyright 2015 by Natural Insights for Well Being.  All rights reserved.  Used with permission.