Happy Friday!
This week is all about small daily habits. What not to eat on antibiotics, the once-weekly exercise that could help keep your blood pressure in check, and how much scrolling is too much scrolling (just in time for World Mental Health Day tomorrow).
If you enjoy hearing about the latest in longevity, imagine a whole weekend of learning about it in person. Early bird pricing for the Livelong Women’s Health Summit in San Francisco is open now!
Today’s headlines:
How much scrolling is too much?
What not to eat on antibiotics
The once-a-week move that could lower your blood pressure
Why Grandma knows best
How much time do you spend on social media (Facebook, X, Instagram, TikTok, YouTube) every day, on average?
Spotlight
Antibiotics are already hard on your gut. Sugar could make it worse
Antibiotics are useful for killing the bad bacteria that cause infection. At the same time, they also wipe out a lot of your good gut bacteria and could damage the gut. New research suggests that eating sweets while taking antibiotics might just make the damage worse.
What researchers found
In a study tracking sweets consumption and microbiome diversity in patients with blood cancer undergoing stem cell transplants who needed antibiotic therapy, researchers at Memorial Sloan Kettering, City of Hope, and NYU found that gut microbiome diversity dropped 24% for every additional 100 grams of sweets consumed (like the amount found in a large milkshake).
Sugar alone didn't reduce gut bacteria diversity. However, researchers found that when sweets and antibiotics overlapped, the damage showed up in both people and mice during experiments.
And, as more good bacteria disappeared, patients were more likely to develop an overgrowth of a specific bacterium, Enterococcus, linked to blood infections.
Why this matters: While this study looked at blood cancer patients specifically, researchers found that the biggest sugar sources in these patients included nutrition shakes and sports drinks.
It’s too early to suggest that everyone taking antibiotics should reduce their sugar intake, but as one researcher notes, limiting sugar in general is not going to be a bad thing.
If anyone wants to cut back on sugar intake:
Check shake and juice labels for low- or no-added sugar variations
Mix water with juice to cut the sugar per serving
Reach for satisfying snacks like yogurt or nuts instead of carbohydrate-rich sugar sources
Sponsored by: Spear
Pelvic Floor Health Is More Than Kegels
Pelvic floor issues can show up in ways that are easy to dismiss. Leaking, pelvic pain, frequent urination, and painful sex can signal muscles that need better coordination, relaxation, or support. Pelvic floor therapy takes an individualized, whole-body approach to help you move, feel, and live more comfortably.
Wellness Watch
Once-a-week wall sits could keep the (high) blood pressure away
You might have heard that wall sits are an easy way to manage blood pressure, but how often should you do them?
A new trial finds that even one weekly wall-sit session is enough to maintain the blood pressure benefits.
What researchers found
In a trial of 100 inactive adults with normal to slightly high blood pressure, some participants did four wall sits per session, three times a week for a month. The result? Systolic blood pressure (this is the top number, and it measures pressure in your arteries when your heart beats) dropped.
Researchers then measured their numbers again after a month to determine how much exercise would be needed to maintain these benefits compared to when they started:
Three times a week helped sustain the largest drop in blood pressure, about 14 points.
Once or twice a week held onto about 7 points.
Stopping completely erased the benefit within a month.
Why this matters
As life gets busy, it can be hard to find time to go to the gym. The good thing is that doing wall sits requires no gym or equipment…you just need a wall.
Even if you already walk, run, or lift, wall sits are an easy add-on, and building stronger legs helps with everyday functional movement like climbing stairs or getting up from a chair.
The people in this study were in their late 30s on average and weren't on blood pressure medication, so always check with your doctor first, especially if you are on medication or have any joint trouble.
The takeaway: If three wall-sit sessions a week isn't happening, do one. It will do your body good, and one is better than none.
Early Bird Pricing is Here for San Francisco!
Join us March 5-6 at Marriott Marquis for The Livelong Women’s Health Summit in San Francisco.
Two days of evidence-backed conversations about the health decisions that shape how women live, feel, and age. From hormones and menopause to strength, brain health, fertility, longevity, prevention, nutrition, and more.
Come with questions. Leave with better answers, practical strategies, and a clearer understanding of your health and what's possible in the years ahead.
In other news
Don’t let the scroll take a toll
Saturday, October 10, is World Mental Health Day! Nothing feels more debated than screen time, but a new study offers a number worth noticing.
Researchers at the University of Cincinnati and Northwestern University analyzed survey data from 183,000 people ages 18 to 70. Over 11 years, heavier social media users reported depression more often. But it wasn't until people scrolled past about 2.5 hours a day that depression reports started to climb.
The study doesn't prove scrolling causes depression (feeling the blues beforehand might be what makes you reach for the phone to begin with). But "vegging out" on a sofa (or in bed) is likely not doing you any good, since late-night scrolling can cut into sleep and time with people you love, two things that help keep you healthy as you age.
Think of the 2.5 hours a day as a budget to try not going over.
A few ways to make scrolling more intentional:
Check your social media app's weekly screen time reports to bring awareness to where you are (brace yourself — I've done this before, and it's sometimes not so pretty!).
Open social media with a purpose (Are you researching something? Looking up what your local fitness studio looks like?)
When you reach for your phone out of habit, try a short movement break instead.
Consider physical app blockers like Brick for your phone.
Read this newsletter :)
Short longevity hits
Decaf for memory? New research on the benefits of coffee that go beyond caffeine. Read more.
The smart(er) phone camera: Smartphone-based eye imaging and AI may soon be able to detect eye diseases.
Pistachios for better sleep: A narrative review explores the potential of pistachios to boost sleep quality.
Long-levity
Wisdom comes with an opinion and a cup of tea
AI advice can’t replace real wisdom, and in a recent survey, 71% of UK adults said AI advice is no substitute for genuine connection with older generations.
“Real wisdom comes from living through life’s ups and downs,” says actress Sue Johnston as part of Malteser’s playful AI (Age Intelligence!) panel. It’s from people “armed with a story, an opinion, and a cup of tea they insist you have before making any decisions.”
What makes life wisdom valuable?
According to survey respondents, it’s matured from life experience and delivered authentically by people who understand emotional undercurrents. These social connections can also play a role in supporting the physical health of aging adults, potentially lowering disease risk.
Have the conversation: People want your stories as you age. And for the younger generations, grab a cup of tea and talk to someone who’s lived.
Younger generations most often want advice on how to cook a family recipe, make important life decisions, stay healthy, deal with setbacks, and growing fruits and vegetables, based on the survey.
New at Livelong
The Livelong Women’s Health SummitTM is headed to San Francisco this March! Two full days with leading experts in women's longevity, hormones, and midlife health, all in one room. Early bird pricing is here, so beat the fog and grab your spot.
What we’re enjoying
Seven spaces that impact lifespan
Have you tried the 3-2-8 workout?
Reader response
Highlighting your responses to last week's question, featured in Your tongue might hold the clue to how fast (or slow) you age. We asked:
How often do you floss?
Approximately 70% of you floss every night (some even throughout the day!). Not only does flossing keep gums healthy, but researchers are exploring links between flossing, heart health, and dementia risk. As one reader put it, “Flossing is not a joke.” We agree.
Thanks for reading!
How did you like today's newsletter?
The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.
