Strong Bones, Salt and Blood Pressure, Yogurt and Diabetes  plus Bone Broth and Vegan Custard recipe
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Regular yoga strengthens bones

Strengthen Your Bones in 10 mins


 Dear <<First Name>>

The International Osteoporosis Foundation estimates that 200 million people suffer from osteoporosis or osteopenia. Menopause increases bone loss risk for women.
Most people are aware that yoga helps flexibility but recent US research conducted by Dr Loren Fishman confirms that it also strengthens bones.
 18 people with an average age 68 with osteoporosis or osteopenia were taught a 10 minute yoga sequence  ( including Triangle, Dog and Bridge poses which were held for 30 seconds) and asked to do it once a day.
After 2 years the controls either lost or maintained bone while the 85% of the yoga group gained bone density at both hip and spine. Dr Fishman is now running a larger study on this subject.

Another similar study looking at women 50-60 yrs found similar results.
Yoga has a big advantage over other weight bearing exercise such as jogging, weight training, tennis and dancing in that it doesn't cause stress on the  joints. Yoga postures ( practised with care and proper alignment ) strengthens bones without wear or tear. Note that these trials were on Iyengar yoga but Hatha yoga would also be suitable. Both are slow and controlled types of yoga.
To strengthen your bones further also drink delicious bone broth regularly ( see recipe below) and reduce acid forming foods especially sugar and increase alkalising foods such as raw vegetables.

( JMed Assoc Thai,2009:92 Suppl5:s102-8)


 Salt and Blood Pressure

Since the 1970s we have been told that salt is bad for us and causes high blood pressure.
However trials have had mixed outcomes with some showing an increase in blood pressure but not others and a few showed a reduction.
Ironically Japan with the highest salt intake per person has the lowest rates of heart disease. However the second highest salt users Denmark and Sweden have high rates of heart disease so there are other factors involved here perhaps the type of salt and other lifestyle factors.
More recently low salt intake has been linked with diabetes and hormone imbalances which may increase heart disease risk. Often chronically tired people benefit from increasing their salt and salt is also good for bone health.
All very confusing.
It seems that there are approximately 15% of people who should reduce their salt intake as it will raise their blood pressure. For the rest of us salt in moderation is fine provided its good quality sea salt without additives. Avoid  highly refined table salt.
Natural salts like Celtic salt or pink Himalayan salt which contain other minerals are good choices.

(Hypertension ,1993;22:331-8)

Yogurt reduces diabetes risk

In a 2014 Harvard School Of Public Health study researchers looked at the link between dairy intake and type 2 diabetes risk in 289,000 health professionals.
They found an 18% risk reduction but no correlation with any other type of dairy food. 
In a Swedish study from Lund University that looked at high and low fat dairy foods and diabetes they found a 23% reduction in risk with the high fat dairy foods. ( Meat and meat products were linked to an increased risk).
More research is planned but the current view is full fat yogurt confers a protective effect against type 2 diabetes.

(BMC Medicine 2014, 12:215  doi:10.1186/s12916-014-0215-1)

(Am J Clin Nutr, April 2015 DOI: 10.3945/ajcn.114.103010)

Vegan Custard

Vegan Custard

For recipe click here.

Bone Broth

Click here for recipe.

Ideal for strong bones but also great for healing a weak digestive system, for colds and flu and recovery from illness.
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