Dr. Vonda Wright, MD

Bio

Specialties:

Affiliation:

  • Director of the Performance and Research Initiative for Masters Athletes (PRIMA)

Location:

Activity

  • Vonda Wright, MD - Pittsburgh, PA - Orthopedic Surgery
    Vonda Wright, MD answered:
    Flexibility is essential in preventing all kinds of injuries but tendonitis in particular. Prevention of tendonitis requires stretching the muscle on a regular basis, which allows less pulling and traction on the tendon's attachment to the bone. When tendonitis does occur, it is important to treat...Read More
  • Vonda Wright, MD - Pittsburgh, PA - Orthopedic Surgery
    Vonda Wright, MD answered:
    Irongeezers range from baby boomers to ultraseniors, some of whom are in their 80s and 90s. Far from being cranky couch potatoes, irongeezers have a passion for physical activity and involvement in a healthy lifestyle. They have a dash of "iron" for strength of mind and body to maintain hale and...Read More
  • Vonda Wright, MD - Pittsburgh, PA - Orthopedic Surgery
    Vonda Wright, MD answered:
    Getting oxygen from the outside air to inside your cells takes efficient collaboration among your lungs, heart, and the cells they feed. As you age, the efficiency of oxygen delivery, and therefore your ability to perform at a peak level, shifts. The changes in performance with aging are attributed...Read More
  • Vonda Wright, MD - Pittsburgh, PA - Orthopedic Surgery
    Vonda Wright, MD answered:
    When blood pressure increases, our hearts adjust by pumping harder. This is because the arteries -- the blood vessels that take oxygen-rich blood away from the heart and deliver it to our bodies -- become stiffer and less flexible with age. This stiffening and loss of flexibility causes blood pressure...Read More
  • Vonda Wright, MD - Pittsburgh, PA - Orthopedic Surgery
    Vonda Wright, MD answered:
    The Academy of Nutrition and Dietetics and the Food and Nutrition Board of the Institute of Medicine at the National Academy of Sciences list the energy requirements for older athletes as 55 - 58 percent from carbohydrates, 12 - 15 percent from protein, and 25 - 30 percent from fat. If you are a...Read More
  • Vonda Wright, MD - Pittsburgh, PA - Orthopedic Surgery
    Vonda Wright, MD answered:
    For exercise lasting an hour or more, eating 30 to 60 grams of carbs, as either food or beverage, is recommended. This is the purpose of all those nutrition bars and gel packs. (Try them out at home before you hit the road or gym with them because they can sometimes cause stomach upset or diarrhea.)...Read More
  • Vonda Wright, MD - Pittsburgh, PA - Orthopedic Surgery
    Vonda Wright, MD answered:
    The Glycemic Index is a measure of the effect of carbohydrates on blood glucose levels and insulin production.

    High glycemic index foods include: cake, pastry, candy, English muffins, raisins, chips, sucrose, white bread, millet, couscous, honey/syrup, carrots, pretzels, barley bread, watermelon,...Read More
  • Vonda Wright, MD - Pittsburgh, PA - Orthopedic Surgery
    Vonda Wright, MD answered:
    Carbohydrates are simple molecules made of three elements -- carbon, hydrogen, and oxygen -- linked together by weak bonds. Carbs are made of sugar, the most simple of which, glucose, is the body's primary energy source and is the sugar in the blood. When single sugar molecules are strung together...Read More
  • Vonda Wright, MD - Pittsburgh, PA - Orthopedic Surgery
    Vonda Wright, MD answered:
    For some of the same reasons exercise is good for your heart, exercise is great for sexual function. Physiologically, erection is all about healthy blood flow, and men who exercise have been found to have 41 percent less erectile dysfunction than those who sit on the couch. Read More
  • Vonda Wright, MD - Pittsburgh, PA - Orthopedic Surgery
    Vonda Wright, MD answered:
    Whole foods outperform supplements as a source of most bone-healthy nutrients. Make selections that contain more than 10 percent of the daily value. Many foods are now fortified with calcium, making it easier to accumulate what we need. Look for these items:
    • Milk, yogurt, cheese
    • Orange juice
    ...Read More
  • Vonda Wright, MD - Pittsburgh, PA - Orthopedic Surgery
    Vonda Wright, MD answered:
    There is a classic equation for predicting how much energy you need just to survive, or your basal metabolic rate (BMR). It is called the Harris Benedict Equation and uses sex, weight, height, and age to predict your energy requirements.
    • Women: BMR = 655 + (4.35 X weight in pounds) + (4.7 X height
    ...Read More
  • Vonda Wright, MD - Pittsburgh, PA - Orthopedic Surgery
    Vonda Wright, MD answered:
    You can calculate your target heart rate by following these three steps:
    1. Subtract your age from 220. This is your maximum heart rate (MaxHR).
    2. Multiple your MaxHR by 0.85. This is your maximum target rate.
    3. Multiple your MaxHR by 0.50. This is your minimum target rate.

    If you are 50 years...Read More
  • Vonda Wright, MD - Pittsburgh, PA - Orthopedic Surgery
    Vonda Wright, MD answered:
    The following lower back stretches will help alleviate lower back pain:
    1. Begin on your knees.
    2. Place your hands in front of you on an exercise ball or the seat of a chair.
    3. While keeping your back flat, reach forward with your arms and lower your buttocks to your feet. You will feel a stretch
    ...Read More
  • Vonda Wright, MD - Pittsburgh, PA - Orthopedic Surgery
    Vonda Wright, MD answered:
    We lose lean muscle mass beginning around age 50. By age 80, we have lost 50 percent of our lean muscle mass. People who are sedentary lose 15 percent of their muscle mass each decade between ages 50 and 70, and 30 percent per decade after age 70. Read More
  • Vonda Wright, MD - Pittsburgh, PA - Orthopedic Surgery
    Vonda Wright, MD answered:
    Our bones are made of a dense outer cortex and a spongy inner matrix of boney arches and bridges called trabeculae. When we age, we lose a number of these trabeculae. After age 40, women lose bone twice as fast as men at a range of 1.5 -- 2 percent per year. This rate increases to 3 percent per year...Read More