Effect of birth control on resistance training, leveraging music to decrease stress, and much more in this episode of Hump Day Hustling! Enjoy, and if you want to dive deeper with ICE Physio content make sure to check out our Upcoming Course Dates and Locations!
Birth Control & Gains
Does “the pill” alter trajectory of strength & muscle development?
“The FIRST meta-analysis investigating the influence of hormonal oral contraceptives [(OCPs)] on skeletal muscle hypertrophy, power, and strength adaptations in response to resistance exercise training” is finally here & done!
Over the years, we’ve shared with you all the papers published on this topic, but now we finally have an open access systematic review looking at 8 solid articles (n=325).
The findings?”There is no evidence-based rationale to advocate for or against the use of OCPs in females partaking in resistance exercise training to increase hypertrophy, power and/or strength, nor is there evidence that HC use would attenuate these adaptations.”
Great Instagram post from the author summarizing the findings to share with your communities!
Exercise and Depression
Amazing infographic for public consumption
You all hopefully remember this monster umbrella review that delivered the following conclusion earlier this year “Physical activity is highly beneficial for improving symptoms of depression, anxiety and distress across a wide range of adult populations, including the general population, people with diagnosed mental health disorders and people with chronic disease. Physical activity should be a mainstay approach in the management of depression, anxiety and psychological distress.”
Well, we’ve heard your requests for more infographic shareables whenever we come across them and this tweet from BJSM includes a beauty summarizing this paper. Gotta admit our bias loves the box highlighting that “higher intensities were associated with greater improvements.”
Oral Hygeine & Cardiovascular Risk
The evidence continues to mount
Want to live long and avoid heart disease? Brush your teeth!! Performing one more tooth brushing a day was associated with a 9% significantly lower risk of cardiovascular events after multivariable adjustment. Regular dental visits (once a year or more) for professional cleaning were also shown to reduce cardiovascular risk by 14%. These findings are from this population based study of nearly a quarter million individuals over the age of 40.
The Power of Music
We’re always searching for tools that might help our patients calm their nervous system and improve their state of mind. This is a great podcast episode released last month on the power of music on Neuroplasticity in the brain and the affects on the autonomic nervous system such as HRV, heart rate, and mood. Such a simple and powerful tool for patients struggling with chronically high stress levels.
A deeper look at racial disparities
The Journal of American Heart Association looked at trends in Obesity-related cardiac deaths in this open access publication last month and found that they TRIPLED in the US from 1999-2020. Not only that, but Black individuals had the highest absolute, crude and age-adjusted mortality rates with hypertensive disease being most commonly found in that racial group.
What we need to do:
- Continue to screen vitals in our patients
- Look at lifestyle/socioeconomic barriers that could be contributing to obesity
- Keep advocating for cardio/resistance training programs that help reduce all-cause mortality
Did you miss any of our ICE Physio podcasts last week? Well here you go!
Monday: “Is it ethical to restrict resistance training during pregnancy?” (Christina Prevett)
Tuesday: “Frozen shoulder myth busting” (Mark Gallant)
Wednesday: “Shoe recs for older adults” (Dustin Jones)
Thursday: “Trust the process? Selectively” (Jeff Moore)
Friday: “Don’t be a jerk with your jerks” (Mitch Babcock)
Upcoming ICE Physio Courses
- October 7-8: Fitness Athlete LIVE (Lynwood, WA)
- October 7-8: Older Adult LIVE (Falls Church, VA)
- October 7-8: Extremity Management (Rochester, MN)
- October 14-15: Dry Needling: Lower Body (Fenton, MI)
- October 14-15: Cervical Spine (Waterford, CT)
- October 14-15: Older Adult LIVE (Fountain Valley, CA)
- October 14-15: Pelvic LIVE (Brookfield, WI)
- October 11th: Older Adult: Essential Foundations
- October 12th: Older Adult: Advanced Concepts
- October 23rd: Persistent Pain Management
- November 6th: Fitness Athlete: Essential Foundations
- January 2nd: Rehab of the Injured Runner
- January 9th: Fitness Athlete: Pregnancy and Postpartum
- January 9th: Brick by Brick
- January 22nd: Primary Care PT
- February 4th: Fitness Athlete: Advanced Concepts
📢 On Virtual ICE next week we’ll be chatting “Postpartum tactical athletes” with ICE faculty Rachel Moore! Not in our virtual mentorship program? Find out how to enroll and learn more HERE