What Smoking Does To Your Musculoskeletal System
By Dr. John A. Papa, DC, FCCPOR(C)

The musculoskeletal (MSK) system includes the muscles, tendons, joints, and bones of the body.  Cigarettes contain many harmful chemicals, including nicotine and carbon monoxide which negatively affect the physical health and integrity of the MSK system.  Included below is a summary of those affects:

1.    Smoking decreases bone mineral density (BMD) and increases the risk of osteoporosis and future fractures.  Studies have shown that nicotine reduces the blood supply to bones, slows the production of bone forming cells, and decreases the absorption of calcium.  Post-menopausal women who smoke have greater spinal osteoporosis than non-smoking counterparts.  Among men, a consistently lower BMD at all bony sites is observed regardless of when in their life they smoked.  In addition, a relationship between cigarette smoking and low BMD in adolescence and early adulthood has been identified.

 

2.    Smoking delays healing times for bony fractures and soft tissue injuries such as rotator cuff tears.  Nicotine has been shown to decrease the production of fibroblasts (the main cells responsible for tissue repair).  In addition, the carbon monoxide found in tobacco smoke reduces oxygen levels in the body which is critical for all tissue healing.

 

3.    Smoking contributes to an increase in spinal problems.  The reduced blood circulation found in smokers deprives spinal discs of vital nutrients which can lead to premature degeneration.  Smoking may also provoke disc herniation through coughing.  Studies demonstrate a definite link between smoking and low back pain that increases with the duration and frequency of the smoking.  Exposure to secondhand smoke during childhood may also increase the risk of developing neck and back problems later in life.

 

4.    Smoking increases pain levels.  Smokers complain more often of MSK pain than non-smokers.  Studies indicate that smoking makes individuals more susceptible to sensing pain at lower thresholds.  In addition, smoking causes general damage to the MSK system through direct chemical irritation, chronic inflammation, and restricting blood and nutrient flow.

5.    Smoking causes stress and de-conditioning in the body.  For optimal functioning, your muscles and joints need a steady supply of oxygen-rich blood.  Smoking not only stiffens your arteries, it also decreases the rate at which oxygen and carbon dioxide are exchanged in the blood.  Other side effects of smoking include fatigue, lung disorders, impaired healing, and chronic pain.  Impaired healing means that injuries affect you for longer than usual, and healing from surgeries or infections can be problematic.  These side effects can lead to inactivity, which causes deconditioning.

 

Scientific evidence has established links between cigarette smoking and its detrimental impact on the MSK system.  However, it is never too late to try and quit smoking.  Some of the negative health aspects of smoking start to reverse after a smoker quits.  Those looking for help in trying to quit should speak to a medical professional.  Valuable resources can also be found on the Health Canada and Canadian Lung Association websites.  For additional information on health and wellness, visit www.nhwc.ca.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

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The Benefits of Strength Training
By:  Dr. John A. Papa, DC, FCCPOR(C)

In our last article we introduced the concept of strength training.  Strength training can play a crucial role in preventing and reducing the signs and symptoms of several diseases and chronic conditions.  Let’s take a closer look at how strength training is specifically related to numerous health benefits.

 

1.    Strength training plays a key role in body composition and weight management.  Strength training builds lean muscle tissue.  Lean muscle tissue burns more calories at rest than fat.  Simply put, strength training burns calories, improves body composition by building lean muscle tissue, and thereby reduces fat stores in the body.

 

2.    Strength training is safe and beneficial for reducing the risk of cardiovascular disease.  Heart disease risk is lower when the body is leaner and less fat.  Other associated benefits include decreased cholesterol levels and lowered resting blood pressure.  Strength training will also help improve glucose metabolism.  Poor glucose metabolism is strongly associated with adult onset diabetes.

3.    There is strong scientific evidence that supports resistance training for reducing the rate of bone loss.  Progressive resistance exercise helps stimulate bone mineral density development, which is desired for individuals of all ages, especially the elderly.  Strength training is crucial at younger ages for maximizing bone density, and also for those looking to prevent or slow-down the bone-thinning disease osteoporosis.  Strength training should be implemented as a standard component of any osteoporosis treatment or prevention program, as it decreases the likelihood of fractures and morbidity related to fractures.

 

4.    Building muscle through strength training is helpful for recovering from and preventing injury.  Well-conditioned muscles help our bodies withstand occupational, recreational, and everyday stresses.  This enables us to interact with our environment in a more efficient manner.  Strength training helps improve overall strength, endurance, stamina, flexibility, balance and coordination.  This can be especially beneficial for those suffering from arthritis.  Studies in older men and women with moderate to severe arthritis have shown that a strength training program can help general physical performance with everyday activities, and improve clinical signs and symptoms of the disease resulting in decreased pain and disability.

5.    Strength training may also have a positive effect for those suffering from mild depression.  The reason for this is most likely two-fold.  Physiologically, the body releases “feel good” chemicals called endorphins with physical activity.  Psychologically, strength training exercise may help to increase self-esteem and confidence.  These benefits are further reinforced when an individual attains improved body composition and appearance, and enhanced health and fitness.

There are numerous health benefits associated with strength training exercise.  A lifetime of regular strength training exercise is ideal, but it is never too late to start!  If you are over 35, have been sedentary for some time, or have a specific health condition or limitation, consult with a knowledgeable personal trainer or health care provider before beginning any new exercise program.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

An Introduction to Strength Training
By:  Dr. John A. Papa, DC, FCCPOR(C)

Strength training is used as a general phrase synonymous with other common terms such as “weightlifting” and “resistance training”.  Strength training is exercise that uses resistance or weights to strengthen and enhance a muscle’s ability to contract and do work.

There are numerous health benefits to regular strength training.  Strength training can assist in preventing and/or reducing the signs and symptoms of numerous diseases and chronic conditions such as obesity, diabetes, cardiovascular disease, osteoporosis, arthritis, and mild depression.  Strength training can also help individuals recover from injury, prevent injury, and improve endurance, stamina, flexibility, balance and coordination.

Well-conditioned muscles help support our bodies to withstand occupational, recreational, and everyday physical stresses.  This enables us to interact with our environment in a more efficient manner.  Unless an individual strength trains regularly, they will lose 0.5 pounds of muscle every year of their lives after the age of 25.  This physiological fact of human aging can have a significant impact on health and well-being.

Strength training exercises can be accomplished many different ways.  Individuals may choose to join a health club where they can have access to conventional weight-training equipment.  Strength training can also be performed at home with the use of hand-held "free weights" or homemade weights.  Resistance bands and tubing are another inexpensive option.  These elastic cords offer weight-like resistance when you pull on them.  An individual can also use their own body weight while performing push-ups, pull-ups, dips, abdominal crunches, stair climbing, lunges, and wall squats.

Modest benefits from strength training can be seen with two to three training sessions a week lasting just 15 to 20 minutes each.  With regular strength training, the average individual can increase strength by 50% or more within six months.  A resistance level heavy enough to tire your muscles after about 8 to 12 repetitions is sufficient.  When you can easily do 12 or more repetitions of a certain exercise, increase the weight or resistance.  Rest at least one full day between exercising each specific muscle group.

 

Strength training exercises should be appropriately geared toward the physical capabilities of the individual.  Always perform strength training in a safe manner with proper technique and stop if you feel pain.  Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you’ve overdone it and that your program/activity needs to be modified.  Those unsure of where to start should consult with a knowledgeable health professional.

There are numerous health benefits associated with regular strength training exercise for people of all ages.  Join us next week when we take a closer look at how strength training is intricately related to health.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.