Eat for your bones

Plus low-alcohol wine, to-don't lists, and more.

The Livelong Newsletter

Issue 26 | September 27, 2024

Sharing knowledge to guide you toward making insightful decisions that support you on your path to health and longevity.

Hi Everyone, We’re in the last week of Healthy Aging Month, and I’d be remiss to not mention the role of technology in increasing global healthspan.

Wearable devices like the Apple Watch are some of the best technologies to promote general healthy aging. Check your watch model here to learn if you are using all the functions it has to offer.

In today’s issue:

  • 🦴 Eat for your bones.

  • 👁️ Elon Musk tech gets exciting update.

  • 🍷 Reduced-alcohol wine.

  • … and more.

We love to hear from youour community. Please share your feedback, stories, questions, testimonials, ideas, and more with us at [email protected].

👁️‍🗨️SPOTLIGHT

Eat for your bones

Certain foods can protect bones from becoming brittle and weak.  

It’s common to eat to reach an ideal weight, gain muscles, or support your microbiome. It’s less common to eat for your bones, but not less important. 

Bones are the foundation of physical health.

Eating certain foods can protect bone strength, bone density, and ultimately prevent osteoporosis, according to registered dietitian Julia Zumpano, RD, LD, in an interview with Cleveland Clinic.

Zumpano recommends incorporating more foods that contain calcium, vitamin D, vitamin K, magnesium, and omega-3 fatty acids.

What foods should you include in an osteoporosis diet?

  • 🥛 Dairy–Vitamin D and calcium.

  • 🍓 Fruits and vegetables–Vitamin K, magnesium, calcium. 

  • 🐟 Fatty fish–Vitamin D.

  • 🥜 Nuts and seeds–Magnesium, calcium, omega-3s (healthy fat).

  • 🫘 Tofu and soy products–Calcium, protein. 

To see a full list of foods, click here.

*TIP! Avoid consuming too much salt, sugar, caffeine, and alcohol. They can cause your body to get rid of too much calcium and negatively affect bone density.

 LIVE MORE

These stories caught our attention.

WELLNESS WATCH

Which walk?

Is a long, slow walk more healthy than a fast, short walk?

Any type of walk will have health benefits, but benefits will vary based on walking pace and length of time. 

Shorter and faster walks may provide better health benefits than slow and long walks, said Dr. Aishah Iqbal, a practicing doctor and health and wellbeing coach, in an interview with Stylist.

Why choose short and brisk walks? They can double as a cardio workout, increasing heart rate, strengthening the heart, and boosting aerobic capacity, she says.

  • This “causes the body to become more efficient in distributing oxygen around the body,” Iqbal explains.

  • Short, brisk walks can also reduce the risk of cardiovascular diseases more effectively than slower walks, she says. 

Don’t be fooled. Low and slow walks do offer many health benefits, particularly mental health benefits, said personal trainer Aimee Pearce in the article. 

  • They also improve cardiovascular health, increase endurance, and serve as a solid form of active recovery, says Iqbal.

🚶 Walk more. Either type of exercise will benefit your cardiovascular system and overall fitness. Doing it is the first step. Aim for 30 minutes of walking per day, according to Mayo Clinic.

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📰 IN OTHER NEWS

The FDA pushes experimental brain implant

Elon Musk’s new company Neuralink, which develops brain-computer interfaces, just received FDA Breakthrough Device Designation for its Blindsight product, according to a recent report.

  • 👁️ The brain implant is being developed to restore a person’s vision.

The science: Blindsight stimulates the visual cortex (visual processing part of the brain) with microelectrodes and bypasses damaged optic nerves, Musk explains.

Big picture: Musk says the early stages will probably have low resolution, but he makes huge (and possibly misleading) claims that the future of the product will fully restore vision, making it even better than human vision. We’ll wait and see.

Quick reads

  1. Epigenetic revelation. For the first time, scientists have discovered a second epigenetic regulator of gene expression.

  2. Brain break. Give your brain a break from virtual meetings.

  3. Knee strong while lifting at the gym with knee exoskeletons.

  4. A win for coffee! Moderate coffee consumption can reduce risk of heart disease.

LONG-LEVITY

Make a “to-don’t” list

In a world where better means doing more, maybe it’s time to start doing less.

Creating a ‘to-don’t list’ alongside your to-do list can promote productivity, reduce overwhelm, and promote happiness, according to Harvard professor Arthur C. Brooks, who writes a column about happiness for The Atlantic.

  • “Subtractive knowledge is practically guaranteed to lead to improvement, but additive knowledge is often just a guess," he writes in The Atlantic. 

Brooks suggests writing to-don’t that are “habitual or lower your spirits.

Find a list of sample to-don’ts here.

🦉 WISDOM FOR LIFE

“A good laugh and a long sleep are the best cures in the doctor’s book.”

Irish proverb

INNOVATION HUB

Reduced-alcohol wine

A novel technique can lower the alcohol content in wine without compromising the flavor, according to Deborah Crawford of the University of Birmingham.

What’s the science? Crawford and a team of researchers from the University of Birmingham and Queen’s University Belfast used Porous Liquids (defined as liquids with permanent cavities) to separate alcohol from liquid.

This type of liquid-liquid extraction was used to lower the alcohol content in wine and gin without sacrificing flavor.

“This innovation could be a game changer for the drinks manufacturing industry,” says Dr. Crawford.

Let us know your thoughts at [email protected]

📕 Discover the best longevity books

Ready to deepen your knowledge on living longer, healthier, and better? Books are a foundation for understanding these core longevity concepts.

There are A LOT of books though!

We've done the work for you by curating a list of the most insightful books on longevity so you can easily find the science, technologies, and lifestyle choices that can kickstart your path to a longer life. Start transforming your health today.📚

 ☝️ Find your next favorite read here.

🔛 What’s next?

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Always seek the advice of a physician or other qualified health care professional before starting any exercise, wellness, or health program. Nothing in our content, products or services should be considered, or used as a substitute for medical advice, diagnosis, or treatment. Livelong is a media company and not a medical provider. We try to give the most accurate possible, but sometimes information is subject to change.

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