FAQ

What is a DXA Scan

DXA stands for dual energy x-ray absorptiometry.  Absorptiometry is the measurement of radiation absorbed by the tissue. A DXA scan is the most common tool and it measures bone mineral content within an area (the calcium and phosphate within the bone) while creating an estimate for bone mineral density.  There are two beams in the DXA that scan the area of interest and the area adjacent to the point of interest. So as the beams pass through bone and soft tissue the energy that passes through it is measured as the mass of the bone.

Two scores are given from a DXA scan; the T score which is the number of deviations below or above the average for an average adult (about 30 years old).  The Z score is the number of deviations above or below an individual who is the same age.

 It is accurate and precise with low levels of radiation exposure.  It also provides scores of interpretation allowing for comparisons within certain age groups and comparisons from the average individual.  However, it measures bone content rather than bone architecture; it provides a two dimensional measurement of a three dimensional structure. 

DXA scans are used to measure potential fracture risks and to measure osteopenia which is low bone mass. The femur which is the major leg bone and the lumbar spine which is the lower back are the most commonly scanned skeletal parts, but it does scan a variety of bones.  The people benefitting from these scans are in need of monitoring and building their bones whether it is from natural causes, illnesses, or sports injuries.  These scans could be used on athletes with, and are more common for women (especially older women over the age of 65), underweight people or those who have suffered from eating disorders. 

What nutrients should I consume to avoid injury to delayed onset muscle soreness?

During eccentric contraction, which is the lengthening of the muscles, damage can occur, and come with delayed onset muscle soreness.  When you experience this, what is happening is that sarcomere damage happens at the z disc.  The z disc is the outer layer of the sarcomere (the most basic unit of the muscle). 

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As tension increases, there is structural damage and calcium and fluid enters the cell.  This causes the z lines to become degraded.  This begins the inflammatory response, and free nerve endings become stimulated causing pain and delayed onset muscle soreness which will last 3-5 days. 

It is important to maintain the intensity, duration and regularity of workouts to prevent muscle soreness.  If you do experience delayed onset muscle soreness, icing the muscles or lowering the intensity of your workouts will help.  Stretching, particularly yoga will help as well. 

Nutrients

Adequate calorie intake is important before and after a muscle injury.  While these nutrients are very helpful after a muscle injury, they are also important before an injury, simply to maintain the muscle.

Vitamin D is important because it is involved in protein synthesis.  Actin and myosin are proteins that provide mechanical support in muscle contraction. Vitamin D intake is more of a preventative measure rather than to treat the soreness itself.

Vitamin D – Food sources: Salmon, tuna, milk, yogurt

Vitamin C  is an antioxidant that helps fight free radicals during the inflammatory stage, which is when a person will feel the muscle soreness, prolonged inflammation will cause long term damage. 

Vitamin C - Food sources: a kiwi, an orange, a cup of broccoli, tomato soup

L-arginine is an amino acid that is converted into nitric oxide; this then increases blood vessel formation, which causes the blood vessels to widen (vasodilation), which ultimately leads to more oxygen reaching the injured site.  With more oxygen reaching the muscles, it ensures a person can exercise without fatiguing or injury. L-arginine helps to heal after traumatic injury; it helps a speedy recovery from muscle induced damage.  

L-arginine – Food sources: meat such as chicken and steak; nuts such as peanuts, almonds, walnuts; seafood such as shellfish and tuna