Running, Osteoarthritis, and Hip Replacement

For any of you who are avid runners out there, this blog entry will help you be doubly excited about lacing up and hitting the pavement.  For those of you who may have been considering running but were unsure about whether it might cause too much damage to your joints, hopefully this blog entry will leave you a little more informed about how running can benefit you.  I came across a study this morning that I thought would be particularly beneficial to share with anyone who has ever considered running, or is currently running.

This study comes from the University of Berkeley in Berkeley, CA.  My goal is to summarize their findings, which, in my opinion, are quite interesting.  At the conclusion of my blog, there will be a link to the original article for those of you who want to read it thoroughly on your own; it is not a long read, and worth your time!

Purpose of the investigation: Some research has alluded to the fact that running could lead to a higher prevalence of osteoarthritis and hip replacements in older age.  This study was done to compare running with walking and other types of activity to see if there was any difference in the incidences of osteoarthritis or hip replacements.  This study began in 2004 and ended in 2011.  It followed people who were already running, walking, and exercising, to see what some of the later effects would be.  Measures of health were observed, including body weight and body fat.  Other lifestyle factors, such as smoking, alcohol consumption, level of education, red meat consumed, fruit consumed, and age, were also observed to see if they played a part in encouraging the development of osteoarthritis, or the need for a hip replacement.

Results of the investigation: Several interesting things came out of this research and observation, far too many to explain through this blog entry.  One result was that people who run and do not have excess body fat actually have a greater level of protection against osteoarthritis and hip replacement than people who walked or engaged in other types of exercise.  A large number of runners who ended up having osteoarthritis or hip replacement did so because they were overweight, which leads to the next piece of interesting information.  The risk for osteoarthritis and hip replacement increased 5%  and 9.8% per kg of excess body weight, respectively, and that excess body weight by itself or in conjunction with strenuous exercise was predictive of an increased chance for osteoarthritis or hip replacement.

So what does all this mean?  This means that people who run and are not overweight are not more prone to having osteoarthritis and/or risk of hip replacement due to this type of strenuous activity.  Excess body weight alone or along with strenuous exercise was a primary factor in predicting osteoarthritis or hip replacement later in life.  For people in a healthy weight range, running is more protective against osteoarthritis and hip replacement than other exercise modalities.

My recommendations:  If you are a runner who is not overweight, I encourage you to continue with gusto.  If you are a runner who is overweight, depending on how much excess weight you are carrying, I would suggest choosing another type of exercise to help lose some of the weight and then pick up running again when you are in a healthy weight range.

As a runner, I always love when people want to pick up this sport!  Just remember to start with moderation, and as you get more efficient with your form and speed, try to push yourself to greater heights.  Remember to stay informed about what you are doing and seek advice from a professional in order to achieve the greatest results for the effort you put in.

Effects of Running and Walking on Osteoarthritis and Hip Replacement Risk

What's in a Name? A Closer Look at the Raw Diet

Have you ever heard of people eating a "raw food" diet?  Perhaps you have, and you've been curious enough to do a little digging and see what that means.  Or, you may have heard of it, and images of people eating raw meat come to mind, and you figured this was not the diet for you.  Maybe you have heard about it, it sounded somewhat interesting, but you haven't had time to really see what it was all about.

I recently came across an article that I thought did a very good job of explaining what the raw food diet truly meant; and don't worry, eating raw meat has nothing to do with it!  In its simplest form, the raw diet is not really a diet at all, but adding foods like raw (specifically meaning that they are uncooked) fruits, vegetables, nuts, seeds, berries, herbs, and grains into each meal.  When these types of raw foods are consumed without cooking them, they are full of enzymes that help with bodily processes.  These enzymes help with aiding digestion, building and rebuilding healthy skin, bones, and teeth, detoxifying the body, and much more.  When foods are cooked, they lose the enzymes that they had in their raw state.

Incorporating more raw foods into your diet can help your body perform at peak levels with more energy.  It's also something that is relatively easy to do.  Grabbing a handful of walnuts will help you get extra essential fatty-acids and fat-soluble vitamins.  Making yourself a fresh salad will help you get more of the water-soluble vitamins and fiber.  Challenge yourself to add more raw foods into each meal, and see how much better you feel!

If you're interested in hearing more about the raw food diet, a link is included below for an insightful read.

How High Quality Foods Reward Your Body