School of Fitness Education Newsletter: Issue 15-10
SoFE Staff and Faculty
Nutrition Corner
11 Common
Beginner
Mistakes in
Backpacking and
Hiking
Posted by:
Madison Dragna
We all start somewhere. We all begin as a beginner, a novice. New
gear also demands we catch up. An experienced backpacker in the
early ‘90s might not know all the tricks of the trade in this new
millenuim. I like to think I worked out my beginner kinks during my
thru-hike but I am still learning new hiking hacks.
If you choose to do the things below with knowledge that there is
an easier way, then I applaud you for hiking your own hike. If you
do these actions out of lack of knowledge, then this is here to help.
Not all beginners make these mistakes. These seem the most
common and the most easily fixable.
1. Not Eating & Drinking Enough: You know the type. The hiker rolls
into the shelter near dusk, exhausted. Too tired to cook or even
retrieve water for the night, he or she erects their tent and go to
bed. Eating after a long day of hiking is important as well as
snacking throughout the day. Monitor food and water intake
always. Without proper nutrients, your amazing camping trip will
simply be an exhausting endeavor.
2. Bringing Too Much: This is the most notorious mistake of a
beginner backpacker. No matter if it’s too much food, clothes, or
gear, try to evaluate the contents of your pack before setting out
for the backcountry. On my recent thru-hike, I noticed multiple
hikers carrying two pairs of shoes to hike in, a minimalist shoe and a
boot. Consider one shoe suitable for all terrains. Evaluating your
gear beforehand will lighten your load and make packing easier.
Start with handling every single item you want to carry and
acknowledge the weight. Give yourself a shakedown.
Continued on Page 3: Backpacking
Page 1
5 Reasons to Eat a Protein-Packed
Breakfast
--Claire St John M.P.H., R.D.N.
Eating breakfast isn't just for kids. Although
you've probably stopped growing, your body is
constantly renewing itself, replenishing your
skin, hair and nails, replacing old tissues with
new, breaking down and rebuilding bone and
generally keeping your body in the best shape
possible.
How does your body do it? With the nutrients
food delivers. Breakfast is especially important
because after a long night's sleep, the body is
low on energy, protein, vitamins and minerals.
So that's one really good reason to eat
breakfast. How about five more?
1. Breakfast-skipping is linked with being
overweight: Although a direct effect of skipping
breakfast on weight has yet to be determined,
studies indicate that people who skip breakfast
are more likely to be overweight or obese. One
large study found that breakfast skippers were
4.5 times more likely to be heavy than those
who ate breakfast. Obesity was also related to
how many meals were eaten out, so when you
get the chance, make your breakfast (and pack
your lunch) at home!
2. Breakfast helps you balance out your
protein: Americans get plenty of protein, but
we tend to eat most of it at the dinner meal.
Protein is essential for developing and
maintaining lean muscle, but if we're not
getting enough protein throughout the day,
muscle maintenance is not at the maximal
level2.
Continued on page 3, Breakfast
School of Fitness Education Newsletter
7 Steps to Healthy Aging, Happy Aging
By Diana Rodriguez | Medically reviewed by Pat F. Bass
III, MD, MPH
Getting older involves change, both
negative and positive, but you can enjoy
aging if you understand what’s going on
with your body and take steps to maintain
your health.
Many different things happen to your
body as you age. Your skin, bones, and
even brain may start to behave
differently. Don't let the changes that
come with old age catch you by surprise.
Here are some of the common ones:
 Your bones. Bones can become
thinner and more brittle in old
age, especially in women,
sometimes resulting in the fragile
bone condition called
osteoporosis. Thinning bones and
decreasing bone mass can put you
at risk for falls that can easily
result in broken bones. Be sure to
talk with your physician about
what you can do to prevent
osteoporosis and falls.
 Your heart. While a healthy diet
and regular exercise can keep
your heart healthy, it may become
slightly enlarged, your heart rate
may lower, and the walls of the
heart may thicken.
 Your brain and nervous system.
Getting older can cause changes in
your reflexes and even your
senses. While dementia is not a
normal consequence of old age, it
is common for people to
experience some slight
forgetfulness as they get older.
Cells in the brain and nerves can
be damaged by the formation of
plaques and tangles,
abnormalities that could
eventually lead to dementia.
 Your digestive system. As you
age, your digestive tract becomes
more firm and rigid, and doesn't
contract as often. This change can
lead to problems such as
constipation, stomach pain, and
feelings of nausea; a better diet



lead to problems such as
constipation, stomach
pain, and feelings of
nausea; a better diet can
help.
Your senses. You may
notice that your vision and
hearing aren't quite as
sharp as they once were.
You may start to lose your
sense of taste — flavors
may not seem as distinct
to you. Your senses of
smell and touch may also
weaken. Your body is
taking longer to react and
needs more to stimulate
it.
Your teeth. The tough
enamel that protects your
teeth from decay can start
to wear away over the
years, leaving you
susceptible to cavities.
Gum disease is also a
concern for older adults.
Good dental hygiene can
protect your teeth and
gums. Dry mouth, which is
a common side effect of
many medications that
seniors take, may also be a
problem.
Your skin. With old age,
your skin loses its elasticity
and may start to sag and
wrinkle. However, the
more you protected your
skin from sun damage and
smoking when you were
younger, the better your
skin will look as you get
Page 2
older. Start protecting your
skin now to prevent further
damage, as well as skin
cancer.
 Your sex life. After
menopause, when
menstruation stops, many
women experience physical
changes like a loss of vaginal
lubrication. Men may
experience erectile
dysfunction. Fortunately,
both problems can be easily
treated.
Many bodily changes are a natural
part of aging, but they don’t have to
slow you down. What’s more,
there's a lot you can do to protect
your body and keep it as healthy as
possible.
Keys to Aging Well: While
maintaining your physical health is
important to healthy aging, it’s also
key to value the experience and
maturity you gain with advancing
years. Practicing healthy habits
throughout your life is ideal, but it's
never too late to reap the benefits
of taking good care of yourself, even
as you get older.
Here are some healthy aging tips
that are good advice at any stage of
life:
 Stay physically active with
regular exercise.
 Stay socially active with
friends and family and
within your community.
 Eat a healthy, well-balanced
diet — dump the junk food
in favor of fiber-rich, low-fat,
and low-cholesterol eating.
School of Fitness Education Newsletter
3. Not Considering the Weather: This is me before Mt.
Madison in the Whites in New Hampshire. Don’t let this be
you. You don’t want this to be you, I promise.
While thru-hiking the Appalachian Trail, I witnessed a couple
on a day hike soaking up the persistent downpour of rain. If
you plan to do a smaller hike (not a thru-hike), then plan
around the weather. Always check the forecast. Some
mountains may require early morning summits for notorious
rains in the afternoon. Having a rough time hiking in the rain
or lightening can be avoided with just a bit of research ahead
of time.
4. Bringing Cans of Food: My first camping trip was in Big
Bend National Park in Texas. I carried cans of food I had sitting
in my pantry. Being a broke college student, I didn’t see a
problem with it. Now being an experienced backpacker, I hate
to admit that I did that. Cans of food are heavy. Compare a
can of food with a packet of ramen. I recommend transferring
the contents of the cans into plastic bags (double bag) and
pack them in a safe place.
5. Not Properly Using Trekking Poles: When I finally learned
to use my trekking poles properly, I experienced an increase in
speed and efficiency. USE THE STRAPS. While hiking in France,
I noticed a woman ascending a steep and snowy mountain by
just holding her poles below the hand grips. I was nervous for
her. By using the straps, you have more stability. There are
different ways to use your poles depending on the hike
(downhill, ascent, flat).
6. Wearing Cotton: Wearing cotton is perfectly fine if you plan
to do a day hike. However, for a multiday trek or long distance
hike, cotton is not the best choice. The fabric tends to absorb
odors (I know, I know we will all stink at some point) and
retain moisture. Polyester dries faster, which comes in handy
during a cold downpour. Wool socks versus cotton socks is
highly recommended. Leave the blue jeans at home.
7. Forgetting Something Important: After my first resupply on
my AT thru-hike out of Hiawassee, Georgia, I realized I forgot
something important. I forgot toilet paper for the week. Sure,
I remembered two boxes of snack cakes but not toilet paper.
Now, I know some people hike without toilet paper and go for
the leaf approach. But, I’m not that hiker. Always check to see
if you have your necessities. You best believe I will never EVER
forget toilet paper ever again.
Continued on Page 6, see Backpacking
And when we finally get some
protein at dinner, it's largely
wasted because the body can
only use so much at one time.
Use breakfast to pump up your
protein. Include eggs, milk,
yogurt, cheese and lean meats in
your morning meal. Another
benefit of protein in the morning
is that it's likely to keep you full
longer, as another study found.
Those who ate protein at
breakfast said they felt satisfied
longer than those who at the
same amount of protein at other
meals.
3. Breakfast is packed with the
nutrients most of us don’t get
enough of: Pastries and fatty
breakfast meats don't count, but if you stick to
breakfast foods like whole-grain cereal and milk, fruit
and yogurt or eggs and whole grain toast, you're much
more likely to meet your daily dose of necessary
nutrition. Those who skip breakfast tend to have lower
levels of calcium, potassium, magnesium, phosphorus
and zinc, vitamins A, E, B6, C and folate.
4. Eating breakfast benefits blood sugar and
cholesterol levels
A small study found that when lean, healthy women
skipped breakfast, their fasting blood sugar was higher,
along with their cholesterol, upping their risk of chronic
diseases like diabetes and heart disease. Skipping
breakfast caused the women to eat more throughout
the day than when they ate breakfast, too.
5. Skipping breakfast won't save you calories
It may seem like eliminating a whole meal must lead to
weight loss, but the opposite appears to be true. Many
studies have found that those who skip breakfast tend
to eat more during the day and are more likely to be
overweight or obese (see Number 1 above). One study
found that skipping breakfast is associated with higher
risks of developing chronic diseases like diabetes,
metabolic syndrome and high blood pressure. Whether
those diseases resulted from the extra weight nonbreakfast eaters tend to carry or from skipping
breakfast itself needs further research.
Productivity is never an accident. It is always the result of a commitment to excellence,
intelligent planning, and focused effort.” –Paul J. Meyer
Page 3
School of Fitness Education Newsletter
Improve Your Posture and Get Rid of Back Pain With
This Simple Exercise
This exercise will strengthen your back muscles, torso
and legs and will help you significantly improve your
posture.
By admin Fitness, Health Tips
How Trail Runners Can Correct Injury-Causing Muscle
Imbalances
Trail Running Magazine
Overall flexibility is often cited as the key to improving
performance and preventing injury, but in light of
recent research, you might want to dump your old
stretching regimen in favor of a more balanced
approach that maintains equal amounts of pull on both
sides of a joint. Traditional stretching routines often
over-stretch some muscles while neglecting flexibility
in others. Many injuries are related to these muscle
imbalances, combined with the repetitive stress of
running.
To address these issues, it is important to understand
runners’ body mechanics. Especially integral is the
pelvic-girdle area, which includes quadriceps, hip
flexors, hamstrings, deep abdominals (transversus
abdominis) and posterior pelvic muscles (also known
as the gluteal muscles).
With each footstrike, these muscles must stabilize the
knees, ankles, pelvis, lower back and sacroiliac joints
(which attach the legs to the torso). Otherwise,
internal rotating of the joints, as well as hip drop, can
cause uneven strain on the entire body. The glutes are
the magic muscle for runners; large amounts of
functional glute strength can prevent a slew of injuries
up and down the body. Weak muscles bear the same
load as strong muscles, but have fewer fibers to
support the strain. Those few fibers become damaged
due to the load. By increasing the strength and number
of fibers, you can decrease the load on each fiber by
spreading it out over a greater amount of tissue.
Continued on page 5: Trail Runners
3 major reasons why you should take care of your
posture holding:
1. Incorrect posture increases the risk of back pain,
feeling of tightness in the chest and poor blood
circulation.
2. Correcting your posture can greatly reduce pain in the
back, shoulders and neck.
3. Studies have shown that good posture decreases
stress, improves hormonal balance, breathing, improves
digestion process, improves mental clarity and overall
health.
Fortunately, there is a simple way through which we can
improve our posture. A simple and excellent advice is to
exercise muscles used when standing in a natural, useful
position.
The exercise that you can do to strengthen these
muscles is laying extension, which in yoga is called
grasshopper position (locust pose – shalabhasana).
Practice the exercise gently and do what suits you and
what suits your personal options. If you have back pain,
be sure to consult your doctor before beginning a new
practice.
Step 1: Lie on your stomach, face down, and touch the
floor with your forehead.
Step 2: Extend your legs behind and spread them in the
width of the hips. Distribute the weight evenly over the
top of both feet.
Step 3: Gently lift the upper part of your body and make
sure to keep your head up. Do this slowly and lift as high
as you feel comfortable.
Step 4: Inhale and lift your head up looking ahead.
During the exhaling lift your fingers and hands. Keep
your hands close to the body with the palms down.
Step 5: Use your thigh muscles and lift your legs up. Your
weight should rely on the lower ribs, abdomen and
pelvis.
Stay in this position from 10 seconds up to 1 minute,
depending on your ability. Repeat the exercise 5 to 10
times.
Page 4
School of Fitness Education Newsletter
Time and health are two
precious assets that we don’t
recognize and appreciate
until they have been
depleted. - Denis Waitley
November 2nd Santa Fe
NM Halloween Virtual Race: 5k, 10k, 1/2m
http://www.active.com/
November 8th Albuquerque
3rd Annual Rebel Run 10k
http://www.active.com/
November 14th Navajo
Asaay Mountain Run
http://www.active.com/
November 15th Santa Fe
Caja del Rio Ripper Cyclocross
http://www.newmexicosportsonline.com/
November 26th Santa Fe
8th Annual Atalaya Elementary Turkey Trot
http://www.newmexicosportsonline.com/
November 26th Rio Rancho
NM Hobbler Gobbler Thanksgiving Day Run
http://www.active.com/
December 5th Santa Fe
Jingle Bell Run for Girls on the Run 5k
http://www.active.com/
December 5th Roswell
31st Rio Pecos Medical Reindeer Run, 10k and 2 mile
http://www.active.com/
December 5-31 Santa Fe
Ugly Sweater
http://www.active.com/
December 12th Alamogordo
Lay of the Mountain Run, Half, 10k, 5k
http://www.active.com/
December 19-31 Santa Fe
Cup Cake Day: 5k 10k 13.1
http://www.active.com/
February 13th, Grants
Quadrathalon
http://www.newmexicosportsonline.com/
April 6th Santa Fe
It’s time for a Beer Run
http://www.newmexicosportsonline.com/
Weak / overstretched muscles
Gluteal muscles and hamstrings propel the body forward,
help control large muscle groups and stabilize the core
when landing. They also absorb the impact and prevent
the body from collapsing laterally. Most runners rarely
employ lateral movement, and, hence, do not strengthen
those important muscles, especially the abductors in the
pelvis such as the gluteus medius (see sidebar).
The deep abdominal muscles of the transversus abdominis
run horizontally and help support the lower back from the
inside. To use this muscle, think about stapling your belly
button to the inside of your lower back. Practice holding
this position for longer and longer periods of time during
the day, until the body unconsciously engages this muscle
regularly.
A nagging muscle tightness may be a sign of weakness in
that muscle, or indicate that the opposing muscles are
overly developed or under-stretched. A common example
in runners is the quadriceps/hamstring complex, with the
quads being the stronger, opposing muscles and the
hamstrings being the weaker muscles. By strengthening
the weak muscle—the hamstrings—runners can rely on it
more to stabilize their stride. In addition, the opposing
muscles—the quadriceps—will relax.
STRETCH AND STRENGTHEN THE RIGHT MUSCLES
Tight / Strong Muscles
Quadriceps and hip flexors, though strong in most runners,
need flexibility in order to have the proper range of motion
for an efficient gait. Flexibility in these muscles allows the
glutes to work properly and relieves pressure on the knees.
Continued on page 6: See Trail Running
Page 5
School of Fitness Education Newsletter
8. Not Knowing Your Pack: My first pack was from REI.
The pack hurt me, literally. I would come out of a three
day camping trip with huge bruises on my hips. I didn’t
know the pack was not my size. For my thru-hike, I
purchased a smaller sized pack (which size had to be
ordered online instead of purchased in a store) and
haven’t looked back. Knowing your pack inside and out
will make you more efficient in packing up and hiking.
Know how your pack should adjust to your body with
any weight in it. Know how to pack your pack for short
and long distances. Your pack is an extension of your
body; know it well and your body will be happy.
9. Not Following Leave No Trace: We have all seen
trashed campsites or even human waste littering the
trail. I know not all those who litter the trail are
beginners but ‘leave no trace’ is a big rule for camping
that must be implanted in the beginner before the first
step. Always bring something to throw away your trash,
such as a plastic bag. Always bury your human waste
AWAY from the trail and campsites.
10. Not Considering Time and Pace: As a beginner, your
pace might not be the quickest. Therefore, you must
evaluate an attainable time table of when you will reach
your destination. Evaluate your day’s hike by difficulty
and weather. Then, approximate how many hours this
will take. If you are unsure of how many miles per hour
you can do, just evaluate for one mile per hour at first.
You do not want to summit a mountain late in the day
to find that your slower pace leaves you still miles away
from your desired campsite when the sun sets.
11. Not Hiking Your Own Hike: Hiking your own hike
(HYOH) can be related to the thru-hike or any hike. If
you are hiking a thru-hike, hike when you want and how
you want. Do not allow others to negatively influence
your hike. Now, hike your own hike can be taken into
account for any hike. During a recent hike I noticed huge
groups of people hiking together. You might not think
HYOH applies with group camping trips but it does.
Being a petite female, my chosen route in a scrambled
rock ascent might not be the same as my six foot tall
boyfriend. I notice many beginner hikers trying to
attempt the same scramble route as someone with
either more experience or different body strengths.
ALWAYS evaluate a route for your body’s dimensions
and strengths. Groups seem to follow the leader but the
leader’s steps might not be the best route for you.
Quadriceps are naturally stronger, more dominant muscles
than hamstrings. The discrepancy intensifies when running
further develops the quads, leading to extreme quad
dominance.
Weak / overstretched muscles
Gluteal muscles and hamstrings propel the body forward,
help control large muscle groups and stabilize the core
when landing. They also absorb the impact and prevent the
body from collapsing laterally. Most runners rarely employ
lateral movement, and, hence, do not strengthen those
important muscles, especially the abductors in the pelvis
such as the gluteus medius (see sidebar).
The deep abdominal muscles of the transversus abdominis
run horizontally and help support the lower back from the
inside. To use this muscle, think about stapling your belly
button to the inside of your lower back. Practice holding this
position for longer and longer periods of time during the
day, until the body unconsciously engages this muscle
regularly.
SEEKING BALANCE
Side-Lying Quadriceps Stretch
Lie on one side and bring knee of bottom leg up toward
chest with same hand.
Grab top foot at instep and bring heel to buttock.
Drop knee of bottom leg until shoulder, hip and knee are in
a straight line.
Flex buttock of top leg and bring heel toward it to stretch.
Post-run, hold for 30 to 60 seconds and switch sides. Pre-run,
after warming up, perform dynamically by moving into and
out of the exercise.
Hamstring Strengthening With Glute Activation
Stand on one leg with knee slightly bent.
Bend other leg up, holding a small exercise ball behind knee.
Lift chest toward the ceiling with arms above head.
Bend forward, keeping your raised thigh and torso in a
straight line.
Squeeze the ball between heel and bottom in a pulsing
motion for 10 seconds.
Repeat 10 to 15 times.
Can be done with lifted leg cocked out to the side to work on
gluteus medius.
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School of Fitness Education Newsletter
14 Remedies for Nausea and Morning Sickness
By Healthy Star
seem overly simple; however the smell of a fresh
cut lemon can do a lot to minimize anxiety and also
cure nausea. If it isn’t enough to cut the lemon, see
frozen fruit below and try the next step.
Stretch: Dealing with pain and discomfort can lead
to nausea. Therefore, if you have pain in your
upper back and neck, try stretching those areas to
see if you can alleviate nausea. Lie down on a flat
surface on your stomach. Lift your upper body,
arch your back and stretch while tilting your head
back as far as you can comfortably do so.
Cool Washcloth: A cool washcloth (or an ice pack)
can help greatly when applied to the back of the
neck. This can be done lying or sitting. It can be
done with the positions mentioned in the next
option (relaxing) as well.
Relax: Sometimes the feeling of nausea is the
result of your body trying to keep up as you are
struggling with pregnancy and the million things on
a to-do list. Therefore, simply laying down and
making sure to take steady breaths can be enough
to keep the nausea at bay. If that isn’t working, try
sitting with your back against a wall and bending
your knees. Put your head between them and
breathe deeply.
Frozen Fruit: The smell of lemon can help you feel
better, as noted above. However, if that isn’t
enough, you may consider keeping a few slices of
lemon (or lime) in a bag in the freezer. Biting into a
sharp flavor like lemon or lime can help you forget
the feeling in your stomach. Sometimes, it won’t
be present when you think of it again. This also
works with a fresh slice if you did not freeze any.
Peppermint: The smell of peppermint can be
enough to soothe the stomach as well. Simply
place peppermint oil on a cotton swab and apply
to your gums. This can soothe away that persistent
feeling of upset in your stomach.
Go Outside: Taking a walk in the fresh air is a good
idea when you are feeling ill. It gives you a
distraction. If you are not feeling up to a walk,
sitting in a certain location with a fan blowing air
over your face can help get rid of the nausea and
the clammy feeling that tends to go with it.
Get Enough Fluids: When you are throwing up,
you are losing fluids in the body. Therefore, it is
necessary to replace those fluids with water. Even
Continued on page 8: See Upset Stomach
Feeling sick to your stomach is never fun. This is
especially true if you happen to be pregnant, so
consider the following 14 remedies for nausea and
morning sickness.
These methods will work effectively whether or not
you are pregnant. However, they can be done by a
pregnant woman with no concern for injury to the
unborn baby.
Acupressure: There are points on the wrist in
particular that can be helpful to reduce nausea.
With the thumb and index finger, press on the spot
about three finger widths from the bottom of your
palm, the groove between two large tendons on
the wrist. Do this for 10 to 30 seconds and breathe
deeply. Repeat on both wrists. There are also sea
bands, a type of bracelet that apply this pressure
for you and have been shown to help with nausea
during pregnancy.
Ginger: Ginger is a healthy way to fight nausea. It
can be used in ginger ale, tea or soup. If you prefer,
you can also nibble the raw root or take a capsule,
although the capsule may take longer to have an
effect. Ginger neutralizes stomach acid, which
helps settle the discomfort and feeling of nausea.
Give In to The Urge: If you feel like you are going to
throw up, fighting it must makes you more
miserable. Sometimes vomiting is a protective
measure by your body to get rid of something it
considers dangerous to your body. Therefore,
letting yourself throw up can resolve the issue
quickly.
Milk Toast: Heat a cup of milk and pour into a
bowl, toast a piece of bread and spread with
unsalted butter before crumbling into the bowl of
milk. Eat slowly. This has been shown to help settle
an upset stomach.
Minimize Anxiety: Try to organize your life so that
there is the least amount of anxiety possible.
Obviously, no one can control the unexpected.
However, working to handle the deadlines in your
life in a timely manner instead of procrastinating
and rushing through things at the last minute or
rushing to pay a bill before the utility is shut off can
help minimize your feelings of nausea.
Fresh Lemon: Slice a lemon and inhale. This may
Page 7
School of Fitness Education Newsletter
Upset
Stomach
if you have not thrown up yet, water can help stop the
uneasy feeling in your stomach.
BRAT Diet: Eating Bananas, Rice, Applesauce and Toast
is a good way to fight nausea. These foods help settle an
uneasy stomach. Other foods you can consume that
may help include pasta that is lightly buttered or
potatoes, but avoid the gravy.
Finally, remember that it is mind over matter in a lot of
instances. If you think that you are going to overcome
the issue, you can. For those who are afraid of throwing
up, try to accept that it could happen. This will allow
your body to relax (rather than tensing in reaction to
the fear) and you most times will find the urge to vomit
will be reduced.
How Calcium and Magnesium can Supercharge Your
Metabolism
By Healthy Food Star
It is amazing how certain minerals can help the body; for
example consider how calcium and magnesium can
supercharge your metabolism.
A recent study from Case Western University that
involved over 9,000 adults tested the theory that
calcium and magnesium can make it less likely you will
be diagnosed with metabolic syndrome, if you are
consuming more than the dietary recommendation of
both.
Study Looks at Combination of Minerals
Previous studies have found that calcium and
magnesium on their own contributed to the lower risk
of metabolic syndrome. However, the newest Case
Western University study is in regards to the two in
combination.
A previous study included women that had met the
recommended daily allowance for magnesium and
calcium in one day, 320 mg and 1200 mg
respectively. These women showed the greatest
reduction in risk of metabolic syndrome. Men,
however, did now show the same correlation. Instead,
for men to see a reduction in their risk, they needed to
take almost 400 mg of magnesium and a little over 1200
mg of calcium in order to see a significant reduction in
risk.
This is due to the fact that calcium helps produce
healthy blood vessels and magnesium helps the body
produce serotonin. Both minerals help the body to
process calories more efficiently by increasing your
metabolism. Adding more of both minerals to your diet
helps in numerous ways that go beyond the
metabolism, or start with the metabolism but benefit
you in both health and weight loss. This in turn boosts
confidence, helps with personal interactions and overall
satisfaction with life.
Defining Metabolic Syndrome
Metabolic syndrome is defined as having a certain
grouping of metabolic traits, like abdominal obesity,
hypertension, glucose intolerance and dyslipidaemia,
which is high amounts of lipids in the blood (including
cholesterol). This condition usually increases an
individual’s risk of diabetes, cardiovascular disease and
even some types of cancer.
The incidents of metabolic syndrome in the United
States has increased dramatically over a decade. From
1988 to 1994, the prevalence was 23%, while from 1999
to 2006, the prevalence increased to 34%. Meanwhile, a
study in Europe found that about one-quarter of
Europeans suffer from metabolic syndrome. For
European men, this meant an average waist size of 37
inches at minimum. Meanwhile, South Asian women
had a waist size of at least 31.5 inches.
Further studies will be needed to determine exactly why
the amounts differ so greatly for men and women. They
will also need to determine what the factor is that
makes it possible to stay within the RDA
recommendation for women and requires an amount
beyond the RDA recommendation for men.
Still, this study provides strong incentive for both men
and women to ensure they have the right amount of
calcium and magnesium in their diet in order to have
their body function properly and decrease the risk of
serious illness like cancer, diabetes and now metabolic
syndrome. These minerals are easy to add via certain
foods or a supplement.
Sweat is magic. Cover
yourself in it daily to
grant your wishes.
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