Monthly Archives: September 2016

Murder for Fun and Nonprofit

Hey all!  This week I’m blogging at Inkspot (the blog for the writers of Midnight Ink)  about some of my mystery writer friends and how we use our writing to benefit causes we hold dear.  Check it out at

http://midnightwriters.blogspot.com/2016/09/murder-for-fun-and-nonprofit.html

Tracy Weber

PS–all three books in my Downward Dog mystery series are now available!  Learn more at http://tracyweberauthor.com.  Thanks for reading!

Research Proves It! Yoga Improves Bone Density

Skeleton of the man. 3D the image of a man's skeleton under a transparent skin

I became interested in methods to build bone health in my early thirties.  Not coincidentally, it was the same day my first DEXA scan showed that I already had osteoporosis, likely due to excessively low estrogen levels in spite of estrogen replacement therapy.

I’ve long believed that yoga could safely help build bones, as has my teacher, Gary Kraftsow. It makes sense. After all, yoga is a low impact, weight-bearing exercise that strengthens the muscles supporting the spine, wrist, and hip, which are at particularly high fracture risk in individuals with osteoporosis.  Anecdotally, I also know that my own bone density increased from moderate osteoporosis and osteopenia (depending on the bone) to “low normal.” The increases began after I started practicing yoga–in spite of the fact that the doctor took me off of bone-building medication.

Finally, we have some research that backs us up.

The ten-year study done by Dr. Loren M. Fishman—a physiatrist at Columbia University who specializes in rehabilitative medicine—involved Iyengar postures, but I have every reason to believe Viniyoga (which uses repetition as well as “staying” in poses to build strength) would have results that are as good, if not better.

Study practitioners performed yoga poses for twelve minutes every day (or at least every other day) for ten years. The time period is important:  Bone density builds slowly. It can take years to find measurable change. According to a December 21 New York Times article:

“The findings, as reported last month in Topics of Geriatric Rehabilitation, showed improved bone density in the spine and femur of the 227 participants who were moderately or fully compliant with the assigned yoga exercises.

Improvements were seen in bone density in the hip as well, but they were not statistically significant.”

Even more encouraging, there were no fractures or significant injuries among any of the participants in the study—indicating that yoga is a safe activity even for older individuals with significant bone loss. And unlike bone-building drugs, which come with a host of gastrointestinal and other side effects, yoga gives increased strength, better posture and improved mental health.

Go forth and practice! Your body, breath, mind, and bones will thank you!

Tracy

books available

PS–all three books in my Downward Dog mystery series are now available!  Learn more at http://tracyweberauthor.com.  Thanks for reading!

Research Proves It: Meditation Strengthens Your Brain

human brain on a running machineYet another research study proves the benefits of meditation. Meditation research is hardly unusual.  This study, however, was the first to prove that meditation actually increases brain density—also known as gray matter—in as little as eight weeks!

The study appeared in the January 30th, 2011 issue of Psychiatry Research: Neuroimaging and was led by senior study author Sara Lazar, who is a Harvard medical school psychology professor. Ms. Lazar and her affiliates at Massachusetts General Hospital took MRI images of study participants two weeks before and after they participated in an eight-week Mind Body Stress Reduction course. They then compared those scans to control group of non-meditators over a similar time period. The meditators self-reported spending an average of twenty-seven minutes per day on mindfulness-based activities during the study.

The results were impressive. Meditators had significant increases in gray matter density in the hippocampus—the portion of the brain associated with learning and memory. They also reported decreases in stress levels compared to the non-meditators. For more information on the study, check out this link at Harvard.edu.

And put that research to the test personally with this simple candle flame meditation.

Enjoy!

Tracy

books available

PS–all three books in my Downward Dog mystery series are now available!  Learn more at http://tracyweberauthor.com.  Thanks for reading!

 

It’s here, it’s here, it’s here!

MurderStrikesAPose-1200px

Audiobook of Murder Strikes a Pose!

Well, it’s here virtually, at least. The first audiobook in my Downward Dog Mystery series, Murder Strikes a Pose, is now available!  I’ve wanted to put the series on audiobook since I typed the words “the end” on the finished manuscript.  I battered and harassed and cajoled and pleaded with my agent, but she wasn’t able to sell the series to Audible.

So I took matters into my own hands and self published.

ACX (Audiobook Creation Exchange) made it, not easy, but definitely doable for a newbie like me. I auditioned several narrators, found Anne James, who matched my vision of Kate’s voice and spunk perfectly, and we got to work.

Six months later, I have a product that I’m ecstatic about. I hope you will be too.

Enjoy!

PS—I have three free copies that I’d like to give to the first three readers who agree to listen to the book and give an honest review on Audible no later than September 30. If you’re interested, e-mail me at Tracy@WholeLifeYoga.com.

Tracy Weber

books available

PS–all three books in my Downward Dog mystery series are now available!  Learn more at http://tracyweberauthor.com.

Thanks for reading!