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How SierraSil Benefits Athletes – The Role of Minerals in Joint and Bone Health
Physical activity and nutrition are among the most common lifestyle measures shown to maintain and improve skeletal and joint health over the lifespan. Studies have shown the benefits of exercise on bone health as well as joint pain reduction in those suffering from bone degenerative diseases. Regular intense sporting activity also increases the chances of suffering joint and tissue trauma which can result in skeletal trouble later in life. Consuming a balanced diet containing nutrients such as vitamins and minerals that support the health of joint and skeletal tissue is a critical part of maintaining and repairing these tissues and helps to prevent joint and skeletal pain and damage. This article discusses the science of exercise as it relates to bone and joint health and the roles that specific nutrients such as minerals play in promoting health and preventing damage and pain.
Bone Remodeling
Although bone may seem solid and rigid, it is in fact a metabolically active tissue. In the adult skeleton, most metabolic activity occurs by bone remodeling, which is essential to maintain skeletal structure and calcium homeostasis. Bone remodeling involves the removal of mineralized bone and calcium by osteoclasts, followed by the formation of unmineralized bone matrix by osteoblasts, which eventually becomes mineralized. The remodeling cycle consists of three phases: (1) resporption, at which point the osteoclasts digest old bone; (2) reversal, when mononuclear cells appear on the bone surface; and (3) formation, when osteoblasts form new bone in place of what has been resorbed (Figure 1). Thus the purpose of bone remodeling is to prevent the accumulation of old bone. This process is regulated by systemic regulators such as: parathyroid hormone (PTH), calcitriol, growth hormone, insulin-like growth factors (IGFs), thyroid hormones and sex hormones, as well as local regulators, including cytokines and growth factors.
Fig.1. Bone Remodeling Cycle
(University of Michigan, 2005)
Effect of Exercise on Bone Mineralization and Joint Health
All tissues respond to physical stress either through a decreased tolerance, maintained tolerance or increased stress tolerance. If the stress is too extreme, injury usually occurs as a result. However, in cases where the there is insufficient stress or inactivity, the tissue will degenerate. Engaging in regular, moderate intensity exercise is required in order for the adaptation, growth and maintenance of healthy tissues. This principal is also true for injured tissue such that an appropriate amount of exercise exerts therapeutic effects, whereas inactivity has been shown to delay recovery.
Exercise influences the skeleton by three principal processes: (1) a direct impact on bone with the help of mechanoreceptors; (2) an indirect impact by improving muscle mass and strength that in turn stimulate these mechanoreceptors; and (3) an indirect impact by causing changes in the hormone levels affecting bone mineralization, such as calciotropic hormones and local factors (Figure 2).
Fig.2. Schematic Description of the Effect of Exercise on Skeletal Health
(Bonnet & Ferrari, 2010)
Direct Effects of Exercise on Bone Mineralization
Many studies show that weight-bearing exercise positively influences bone mass and bone mineral density in both healthy and arthritic individuals. Osteocytes, which represent the majority of all bone cells, are able to sense the mechanical strain inflicted by exercise. Osteocytes respond to extracellular fluid waves creating skeletal loading, which in turn activates the osteocyte’s mechanoreceptors to generate small changes in electrical charges, activate calcium channels, or other molecular mediators. Other biological components such as ion channels, cell-surface proteins, cytoskeletal proteins and the cell nucleus also respond to mechanical stimulation and strain. These biochemical signals function to activate and regulate bone remodeling.
Indirect Effects of Muscular Strengthening on Bone Health
There is a strong link between muscle mass and bone density, which reinforce the important interaction between the two for optimal mobility over the lifespan. This relationship is shown in numerous studies which have found that peak rates of muscle mass gain are followed by peak rates of bone mineral acquisition, indicating that exercises aimed to improve muscle mass and strength also benefit bone health. Muscles and ligaments connect the joints. During weight-bearing exercise, the muscles strengthen and grow while pulling on the bones causing strain. This mechanical strain exerted on bone by muscle contraction in turn stimulates the bone remodeling process by activating mechanoreceptors, thereby contributing to bone mineralization. More recently, research has found that muscle can secrete growth factors (GF) such as insulin-like growth factor (IGF-1) and FGF’s, which also influence the activation of bone cells.
Hormonal Effects of Exercise on Bone
A variety of calcium-regulating hormones manage the process of bone formation and resorption including: parathyroid hormone (PTH), vitamin D and its metabolites, estrogens, growth hormone (GH), and insulin-like growth factors (IGF). Many studies have shown that exercise can increase the concentrations of anabolic hormones including estrogen, GH and IGF-1. Estrogen in particular has been identified as playing a key role in the activation of mechanoreceptors. Exercise also lowers serum glucose levels, which in turn causes a rise in the production of GH and IGF-1 by the liver. Similarly, parathyroid hormone levels are also increased after maximal exercise, as intense physical activity causes calcium resorption as well as acidosis, which both affect the secretion of the hormone.
In addition to bone health, by improving strength in the surrounding muscle tissues, exercise helps dissipate the stress on cartilage. Cartilage is an important skeletal component as it acts as a cushion between the joints, preventing them from rubbing together, in addition to reducing friction in the joint with movement. Exercise can also directly stimulate cartilage development and repair, resulting in decreased pain and improved skeletal function. As cartilage does not contain blood, it receives nutrients from the synovial fluid that is normally found in the joints. This fluid is displaced in and out of the tissue with movement of the joint. This movement changes the pressures inside the joint, forcing the nutrients into the cartilage and thereby allowing the tissue to remain strong and healthy.
Nutritional Benefits of SierraSil on Skeletal Health
Bone formation, joint cartilage and muscle function require minerals including calcium, phosphorous, magnesium, potassium, manganese, copper, zinc and selenium, all of which are components of the SierraSil® mineral complex. During intense physical activity, the body relies upon nutrient stores including those in bone in order to perform exercise. Additionally, strenuous exercise increases sweat and urinary losses of minerals. Intense workouts can also increase muscular strain and the chances of injury, which can result in inflammation and tissue degradation. SierraSil® provides a wide variety of essential minerals needed to maintain skeletal and muscular health, reduce inflammation and pain associated with exercise and promote recovery.
Skeletal and Muscular Health
As bone remodeling involves the resorption and deposition of calcium from and to the bones, and exercise tends to draw on these stores to meet the needs of other body tissues, it is important to restore calcium stores through diet and appropriate supplementation in order to stimulate bone mineralization. Calcium is also necessary for muscle contraction, nerve conduction and hormone and enzyme secretion, and magnesium has a vital role in managing bone metabolism, muscle relaxation, nerve transmission and blood pressure.
Strenuous exercise can also lead to changes in zinc metabolism, and severe zinc deficiency can affect muscle function as zinc is an important component of several enzymes involved in energy metabolism in the muscle. Furthermore, zinc also plays a role in connective tissue synthesis and osteoblast activity. Manganese is also a critical cofactor for collagen and cartilage synthesis and metabolism. Strong cartilage tissue is important for athletes as it reduces the incidence of cartilage degradation due to over-exertion and protects against joint conditions such as arthritis later in life. In addition, copper acts as an important co-enzyme for lysyl-oxidase, which is responsible for the conversion of collagen and elastin, and subsequently for joint function. It also has anti-inflammatory properties and may ease pain in arthritic and damaged joints.
Anti-inflammatory Effects
Although exercise is known to have numerous beneficial health effects, strenuous physical activity also results in the generation of inflammation-causing free radicals in the body due to increased oxygen utilization. Inflammatory markers have been shown to contribute to cartilage and joint breakdown. Fortunately, the body is naturally equipped with anti-oxidant enzymes such as superoxide dismutatse (SOD) and glutathione peroxidase that help scavenge these reactive oxygen species. These enzymes however, function with the help of mineral cofactors, without which their activation would not be possible. Manganese, copper and zinc are the minerals that allow SOD to function, thereby protecting tissues by converting damaging superoxide free radicals into hydrogen peroxide, which is further metabolized into water and oxygen in the body.
Exercise-induced Pain Relief
Overuse of the muscles by participating in strenuous exercise can result in muscle and tissue damage which leads to inflammation as well as pain or muscle cramps. Dehydration or mineral deficiencies such as calcium and magnesium are also common causes of cause painful muscle cramps, especially in the legs and feet. Furthermore, excessive sweating during exercise results in a loss of sodium and potassium. An imbalance of these electrolytes may lead to hypersensitive nerves and muscle cramping; thus replenishing these mineral stores post-workout with a mineral-containing supplement such as SierraSil® along with adequate nutrition helps to prevent exercise-induced muscle cramps and pain.
Minerals: The Athlete Advantage
Minerals are an essential component in any diet, in particular the diets of athletes due to their central role in maintaining bone and joint health. Eating a balanced diet containing a wide array of minerals enhances the body’s ability to maintain skeletal and muscular health, reduce inflammation and pain and recover after exercising. Supplementation with minerals-rich complexes such as SierraSil® allows you to go that extra mile naturally and pain-free.
References
Bonjour, J., Gueguen, L., Palacios, C., Shearer, M.J., Weaver, C.M. Minerals and vitamins in bone health: the potential value of dietary enhancement. British Journal of Nutrition. 2009; 101: 1581-1596.
Bonnet, N., Ferrari, S.L. Exercise and the skeleton: how it works and what it really does. International Bone and Mineral Society. 2010; 7(7): 235-248.
Hadjidakis, D.J., Androulakis, I.I. Bone Remodelling. Annals Of The New York Academy Of Sciences. 2006; 1092: 385-396.
Johnson, R. A solution to running cramps induced by electrolyte imbalance. A With Honors Projects. 2010.
King, D.E. Inflammation and elevation of C-reactive protein: does magnesium play a key role? Magnesium Research. 2009; 22(2): 57-59.
Palacios, C. The role of nutrients in bone health from A to Z. Critical Reviews in Food Science and Nutrition. 2006; 46: 621-628.
Vitamins, minerals and muscle tension. Available at: www.livestrong.com
Negative Self-Talk: 9 Ways To Silence Your Inner Critic
Some self-criticism can be positive and give us the little motivation we need to better ourselves. But too much negative self-talk can have long term effects such as higher stress levels and depression. To muzzle your inner self critic, try using some of these tips: Put all of the negative stuff in a box, put a better spin on things, ask yourself what your best friend would say, and embrace your imperfections. One good rule of thumb to live by is if you wouldn’t say it to your friend, don’t say it to yourself.
Read the full article here:
http://www.huffingtonpost.com/2013/04/06/negative-self-talk-think-positive_n_3009832.html
The 19 Best Breakfasts
Studies show that those who skip breakfast are 450% more likely to be obese than those who regularly consume it. Big breakfast eaters had an easier time losing weight and an easier time keeping it off compared to their counterparts. When choosing your breakfast, you want it to be approximately 600 calories and full of protein. A good example of a filling yet nutritious breakfast would be scrambled eggs packed with vegetables or whole wheat toast with fruit and yogurt. Whatever you choose, be sure to eat breakfast regularly to improve your health efforts.
Read the full article here:
http://eatthis.womenshealthmag.com/slideshow/19-best-breakfasts
8 Easy Spring-Cleaning Shortcuts
Although we are a little ways past the beginning of spring, it isn’t too late to get your house in shape and begin spring cleaning. If you aren’t excited about the idea but know that it is a necessity, try some of these time and energy-saving tips. Put vinegar in the microwave for a few minutes to let the steam penetrate the stuck-on food. This will make it easier to clean it out. Place an antimicrobial doormat by your main entrance to capture most of the harmful toxins and pesticides that get drug into your home. Also try waxing your shower tiles with turtle wax to repel water and keep it clean for longer. Keep reading for more time-saving tricks.
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http://blogs.babycenter.com/life_and_home/8-easy-spring-cleaning-shortcuts/
The Worst Foods for Your Skin
There are tons of foods that are considered to be “good” for your skin. These foods are high in vitamins and nutrients that help your body to optimally function and produce gorgeous skin. Just as there are foods that are good for your skin, there are also foods that are bad for your skin. This list does not include one particular food; however, it is mostly comprised of foods that contain dairy products as well as foods with a high glycemic index. This is believed to be due to the high amount of hormones in milk products which affect the body. High glycemic index foods such as white bread and pasta also have a negative effect on skin.
Read the full article here:
http://rodale-conqueryourmountain.com/the-worst-foods-for-your-skin/
What Your Brain Looks Like on Prescription Pills
Do you remember the commercial that showed an egg frying to depict what your brain looked like on drugs? Well, recent studies show that the image presented isn’t too far off for a brain on any type of drug, including prescription ones. Drugs of all forms are taken to make us feel better. Once ingested, the medicine goes to one of two reward centers in the brain, causing the body to feel less pain. If these reward centers are stimulated too much, they become fatigued, causing you to need more of the medication to alleviate bad feelings. Also in this category are sleeping pills, which leave most with a hangover-type feeling in the morning.
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Weight Loss Smells: Sniff These 6 Foods to Lose Weight
We all know how hard it can be to resist the smell of something decadent, like freshly baked cookies. Just as smell can cause you to crave foods, it can do the opposite and help you to lose weight as well. Foods included in this list have varying positive effects, such as greater perceived feelings of fullness causing you to eat less, stronger smells which can lead to smaller bites, and appetite suppressants. These foods include olive oil, garlic, green apples, bananas, fennel, and grapefruit. Incorporate these aroma-filled foods into your diet and start experiencing the weight loss benefits.
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In Memory of Ken Venturi
We just heard of the passing of Ken Venturi this morning. Our heartfelt condolences go out to his wife Kathleen and his sons Tim and Matthew. Ken was a big supporter of SierraSil including doing a video for us several years ago. You will be missed not only by us but by the entire sports community.
5 Tips for Dealing With Anxiety
No matter what the state of your business, you will inevitably have nights where you lose sleep over your business dealings. Unfortunately, worry and anxiety go hand in hand with being an entrepreneur. In order to minimize these stressors (and get some sleep!), focus on taking care of yourself. This includes eating well, laying off the coffee, exercising, making a plan, and being thankful. These behaviors will help you calm your mind and leave you in a state where you can maximize your productivity.
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http://www.inc.com/barbara-mendez/5-tips-for-dealing-with-anxiety.html
Tackling Diet, Exercise Together Produces Best Results: Study
Studies show that when you are trying to lose weight, it is best to focus on both diet and exercise at the same time to produce the best results. However, if you can only handle one lifestyle change a time, you should start with incorporating exercise into your daily routine. Changing your diet first may interfere with your ability to stick to a regular exercise routine. In regards to exercise, be sure to schedule time in your day to fit it in. In regards to diet, it is a little simpler-all you have to do is substitute healthy foods for your regular processed choices. Both changes may be difficult at first, but sticking to your goals will give you the results you desire.
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