Over the last fifty years there has been a lot of research to understand the impact of lifestyle and diet on the human body. It seems like this field is increasing because for every study completed many more are needed due to additional questions regarding participants health and age.
Research that was completed many years ago is still relevant. For example the Alameda 7 longevity study which was conducted in 1965.
The Alameda 7 was led by Lester Breslow in Alameda California to examine health habits of 6,928 people. Breslow found that a 45 year old who followed at least 6 of 7 healthy habits had a life expectancy 11 years longer than that of a person who followed 3 or fewer.
The habits are:
- Avoiding smoking
- Exercising regularly
- Maintaining a healthy body weight
- Sleeping 7 to 8 hrs hours per night
- Limiting consumption of alcohol drinks
- Eating breakfast
- Avoiding snacks between meals
Almost 50 years later the first five healthy habits of the list have been confirmed by many scientists, including Jeff Housman as important in promoting longevity and delaying illness and death. Housman Alameda study
Last week I read Everyday Health Tips for Runners*. The book is old. It was published in 1990. It was interesting to read a book written 28 years ago to find out how the recommended tips changed and did not change over the years.
- Warm up before a workout
- Cross-train for total fitness
- Follow RICE (rest, ice compression and elevation) for injuries
- Limit fat intake to 30% of total calories
- Recommended Dietary Allowance (RDA) for protein is 0.36 gram per pound of body weight
- Total cholesterol should be <200
- Typical blood pressure is 120/80
I was surprised to find four tips in the book that have changed over the years. The changes are around diet and supplements.
1. Diet Soda
The book indicates that it is okay to drink diet soda as long as you continue to drink milk (page 16).
Today there is a lot of concern with drinking diet soda because of the sweeteners and it is not recommended. Runner's World diet soda health impacts, Consumer Report Diet Soda Health Impact
2. Most Important Food for Runners
The book indicates that carbohydrates (pasta) are the most important food for runners because they provide fuel for the working muscles (page 10).
Today pasta and other processed carbohydrates like crackers, cookies, and muffins are not encouraged due to over-processing and low nutrient content. Low quality carbs have been distinguished from higher quality carbs like potatoes and whole grains. Carbohydrates Runner's World
An internet search revealed that the focus today is on nutrients and vitamins rather than carbohydrates and that there isn't one most important food. Top foods for runners from Runner's World
The Runner's World Cookbook is promoted as "the perfect combination of performance-boosting nutrients to maximize performance with easy, delicious and quick recipes". Runner's World Cookbook
3. Vitamins
The book recommends 4 key vitamins (page 13). The vitamins include Vitamin C and three B vitamins (thiamine (B1), riboflavin (B2) and niacin).
Vitamin D was not mentioned in the book. Today it is considered very important for bone and muscle health, anti-inflammation and heart health. Vitamin D Runner's World
There are many articles from Runner's World regarding nutrients and vitamins in the diet. 15 key nutrients, Nutrients in your diet. The central theme is that it is important to get nutrients and vitamins from your diet but it is okay to take supplements if necessary. Supplements Runner's World
4. Amino acid supplements
The book indicates that amino acid supplements are not needed because there is no research to support improvement in performance (page 20).
However, a recent study indicated that athletes who took supplements showed less muscle damage as compared to athletes who took a placebo. Study shows encouraging results for supplements Runner's World.
It seems like the general tips for healthy running are the same after almost 30 years and the only tips that have changed are based on nutrition. It makes me wonder how guidelines will change in the future based on new research findings. Maybe sugar and fat and will turn out to be good for you!
*Editors from Runner's World magazine, Everyday Health Tips for Runners, Rodale Press Inc., 1990
How about the #7 recommendation of no snacking— what does the latest research say about the timing of calorie consumption? Is 3 meals and two snacks best? 5 small meals?
ReplyDeleteHealthy snacks should be eaten halfway between meals to keep energy levels consistent. Eating snacks every three to four hours will fuel your metabolism, help prevent blood-sugar crashes and prevent binge eating.
ReplyDelete