The Livelong Newsletter

Hi everyone,

Stay healthy during the holiday season by following the Okinowan principle of ‘Hara Hachi Bu’ — eating until you are 80% full.

Livelong speaker Dr. Mark Hyman says eating in moderation lowers inflammation, and he says that the Okinowans have one of the largest percentages of citizens living well into their hundreds.

In today’s issue:

• Cold plunge vs. hot tub.

• Six longevity supplements to try.

• Hot cocoa combats the effects of stress.

• And much more…

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

👁️‍🗨️SPOTLIGHT

The healing power of water-based therapy

Hydrotherapy relieves muscle pain, boosts mood, and improves sleep.

Water immersion, like ice baths, is gaining popularity across health and wellness circles, from athletes to celebrities. But is hydrotherapy a passing fad or a beneficial practice that's worth dipping a toe into?

More research is uncovering the positive impacts of water soaking on mental and physical recovery. Whether it's an ice bath or the hot tub, these practices can uplift your mood, enhance circulation to relax your muscles, and even aid in weight loss. 

A Deep Dive: Ice Baths vs Hot Baths 💧

❄️ Chill out. Ice baths can reduce inflammation and soreness after physical activity. 

• Cold water immersion also reduces cortisol (the body’s stress hormone), with one study showing it takes just four weeks.

• Cold plunges can improve energy, focus, and mood.

♨️ Hot bath benefits. A hot soak can improve sleep, lower blood pressure, relieve muscle pain, and more.

• “Hot water is a good alternative to over-the-counter pain relievers for mild to moderate muscle pain,” Dr. Irina Todorov told the Cleveland Clinic.

It’s recommended to seek professional advice before taking the plunge, as extreme temperatures can potentially lead to shock or hypothermia.  

LIVELONG BOOKSHELF • Essentials

Longevity books everyone should read

The value of taking care of yourself now means being healthy for your entire life. These essential longevity books will kickstart your path to health and vitality this winter.

☝️ Find your next transformative read here.

➕ LIVE MORE

• 🧖 Warm relaxation. The benefits of “Hot Tubbing” for health and wellness while staying safe

• ❤️ Heart Healthy. Cold water plunges could support heart health, study suggests

• 🧊 Bye-bye, back pain. Hydrotherapy can help improve back pain, research shows

WELLNESS WATCH - diet and nutrition

Six natural longevity-promoting supplements

Incorporating more natural elements into a daily routine could be the key to graceful aging, improved gut health, and better sleep, according to WorldHealth.net, the official website of the American Academy of Anti-Aging (A4M). Here’s where to start.

Six supplements for longevity:

1. Digestive Enzymes 🧬- Especially helpful for those with digestive problems, digestive enzymes break down food and increase nutrient absorption. You can also find them naturally in pineapples, bananas, honey, and more.

2. Curcumin 🫚 - The healthy compound found in turmeric fights chronic inflammation and has anti-aging properties.

3. Magnesium 😌- This essential nutrient aids in stress relief and relaxation while balancing your mood. Spinach, nuts, and seeds are good sources of magnesium.

4. Melatonin 💤- Melatonin supplements are alternative to sleep medication. The hormone is naturally found in nuts and milk as well, but the supplement can improve sleep and promote eye health.

5. Strontium 🦴- according to the CDC, Strontium is a natural element in the body that supports bone health in two ways: it improves bone density by encouraging bone development and reduces breakdown.

6. Omega-3s 💪- Omega-3 fatty acids are beneficial for the heart. Found in fatty foods like salmon and walnuts, the supplement can reduce inflammation while supporting brain and heart health.

📰 IN OTHER NEWS

To potato or not to potato? This holiday, you can enjoy both! 🍂

Potatoes—both regular and sweet—contain important nutrients, but one has a healthier advantage. 

Potatoes are among the most versatile side dishes on a holiday table—think mashed, baked, or sweet potato pies. While both regular and sweet potatoes offer health benefits, which spud is better for you overall?

• 🥔 Regular potatoes: Contains fiber, vitamin C, and vitamin B6, supporting brain health, according to Health. 

• 🍠 Sweet potatoes: Bright orange in color, sweet potatoes are rich in vitamin A and polyphenols (healthy plant compounds) that help reduce inflammation and aid metabolism. 

Which potato is healthier? 

While both are budget-friendly and support gut health, sweet potatoes have the edge because they have more fiber and nutrients. 💪

You can consider roasting them or baking them into healthy treats that taste as “sweet (potato)” as pie! 🥧

Quick reads

• 🩻 So Fetch. MRIs and CT scans are becoming the latest status symbol among celebrities.

• 💭 Forget me not. Fat can “remember” past obesity, hence, the yo-yo effect for weight loss. 

• ⏳ Walk it out. Walking every day can extend your life by 11 years, according to a new study.

LONG-LEVITY

A cup of cocoa a day keeps stress eating away?

Cocoa combats symptoms of stress, including unhealthy cravings.

Stress can cause you to make poor food choices, like eating fatty food.

But a recent study tells us that drinking a cup of (minimally processed) cocoa protects against the harmful effects of stress and fatty foods.☕

• Cocoa—the bean that’s used to make chocolate—is rich in flavanols, which are compounds that protect the cardiovascular system and regulate blood sugar, Harvard Health says.

In the study, drinking flavonol-rich cocoa was linked to better brain function and vascular health despite participants having eaten buttery croissants at the same time.

So when you are stressed and crave a convenient sweet, drinking cocoa could help, says study author Dr. Jet Veldhuijzen van Zanten.

🔛 What’s next?

• 📥 Subscribe to the community — If you haven’t subscribed, please do so. You’re joining a great community of life.

• ➡️ Share this newsletter — Share with a friend so they can get fresh, actionable, and evidence-based information to support their health journey, too.

• 🔔 Find us on YouTube — Livelong is excited about our new podcast, highlighting conversations with the experts.

• 🌱 Our most recent edition —The diet to live to 100.

🦉 WISDOM FOR LIFE

About Livelong

Be your own expert. Optimize your health. Look beyond the conventional.

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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.