Happy Friday!
It’s International Lighthouse Day, but I’m calling it Be a Light for Others Day. Lighthouse keepers had an important job, but the isolation and sleep deprivation were not good for their health…or sanity.
Instead of standing alone in the dark, try being a light for someone else. Helping others can lower stress, strengthen social ties, and boost purpose — all linked to a longer, more fulfilling life.
Today’s headlines:
Building new bone
Thighs don’t lie
A daily routine can lower pain
The Houseplant Hospital
Which daily habit are you most consistent with?
Spotlight
Walking and weight training aren’t enough for strong bones, new research shows
If you thought walking and weights are enough for strong bones, a new review might suggest they need more.
What researchers found
In Sports Medicine – Open, researchers at Semmelweis University in Hungary analyzed 24 clinical studies with more than 1,000 adults and found that bones respond more to exercise intensity than to exercise type. High-impact and high-intensity activities appeared to stimulate bone formation more effectively than walking, step aerobics, and even resistance training.
For example, there was around a 45% to 46% increase in markers linked to bone formation among recreational football (soccer) and handball players.
The researchers say it is likely linked to the forceful, funky, and jarring nature of these sports. That stronger stimulus can reduce osteoporosis risk.
Why this matters: Many health organizations (ie, Bone Health & Osteoporosis Foundation) recommend resistance training for bone health. But this research suggests that low-intensity activities alone (which can include strength training) might not be enough.
The takeaway: Stop! Jump! Change direction! Speed up! Slow down. Bones appear to like force more than fitness type.
Wellness watch
Your thighs don’t lie
How your thighs might be hiding a diabetes clue your doctor hasn’t found yet.
Most people don't get tested for diabetes until they suspect something's wrong. That’s a problem because insulin resistance, prediabetes, and even type 2 diabetes can develop with no obvious symptoms, concerning for older adults, who face the highest risk.
But what if you could spot your risk sooner, just by looking down?
That's the idea behind MEDWACS, a new screening tool that uses the length of your thigh to effectively calculate diabetes risk, among six other baseline parameters (age, gender, BMI, waist size, blood pressure, and arm circumference).
Developed by researchers at the Technical University of Denmark and an Italian physician, all of the information can easily be measured at home with a tape measure, bathroom scale, and blood pressure monitor.
Why thigh length might matter
Two factors explain the connection between thigh length and diabetes risk:
Shorter thighs can mean less muscle in the body’s largest muscle group, which is responsible for clearing sugar from your blood.
Shorter femurs (aka your thigh bone) are also linked to nutritional gaps in childhood, which on its own can raise long-term diabetes risk in adulthood.
Is it better than your basic screening? Combining artificial intelligence and a trained computer model, validated testing on real-world populations in the U.S. and South Korea shows that it performed on par with, or sometimes better than, existing diabetes screening tools.
The takeaway: a quick test that uses tools you already own and doesn’t require any blood work could be the nudge that gets you to take action on your health before symptoms ever show up.
You’re invited to experience one of the biggest national women’s health events
The Livelong Women’s Health SummitTM will be an unforgettable 2-day event exploring the science of aging well and living longer. The Summit features:
More than 100 respected physicians, scientists, wellness leaders, and tech innovators are speaking
Exclusive Meet & Greet with Bobbi Brown for VIP tickets
And a chance for medical professionals to earn continuing education credits
Ticket prices increase tonight, August 7 at 11:59 pm ET! We can’t wait to see you in New York.
In other news
Predictability might beat some of the negative effects of insomnia
Poor sleep doesn’t have to wreck your mood. A study from researchers at the University of Missouri found that older adults with insomnia who keep regular times for waking, eating, socializing, and sleeping reported fewer depression symptoms and less pain even when they didn’t sleep well.
Predictability = less social jet lag = better health: Researchers think the benefit comes from reducing “social jet lag,” the mismatch between weekday and weekend schedules that can throw off the body’s internal clock (circadian rhythm).
Because depression isn’t a normal part of aging, anything that supports mood, sleep, and daily function can support healthier aging.
When sleep is a struggle, be predictable. Try to keep steady meals, social activities, and bedtime.
Morning sunlight never hurt anyone, either.
Short longevity hits
Fructose may fuel ovarian cancer: In mouse studies, the common sugar, released by chemotherapy-surviving ovarian cancer cells, helped nearby tumor cells spread.
But Viagra may help stop cancer spread: The erectile dysfunction drug could have a mechanism that limits cancer metastases.
A soy secret against salt? Researchers discovered a natural soy compound that helped blunt the blood pressure effects of a high-salt diet in mice.
Long-levity
The Houseplant Hospital
If your houseplants are struggling, there’s a place in Edinburgh, Scotland, ready to help.
The Hilda Houseplant Hospital is Britain’s first houseplant hospital. Founded by ‘reformed plant killer’ Rosanna Costella and husband Tom, it treats indoor plants like patients, with consultations, a plant “medical history,” personalized care plans, and even quarantines those with pest problems.
Having some houseplants could add life to your space, literally and figuratively: Indoor plants boost comfort, satisfaction, and happiness, and even memory. Caring for them may also reduce diastolic blood pressure.
A few tips from Roseanna for healthier plants:
Water plants only when they need it.
Skip outdoor compost.
Trim the leaves and stems to remove “pest hiding places.”
New at Livelong
Beyond HRT: Learn about non-hormonal approaches to support hormonal health alongside hormone therapy, or for those who can't or choose not to use it. RSVP here. Note: You must be a member of the Livelong Women’s Circle™ to join. If you aren’t yet, create a free account here.
Reader response
Highlighting your responses to last week's question, featured in Is it healthy to eat an entire avocado every day? We asked:
What's your favorite way to eat avocado?
Close call between ‘on toast’ and ‘straight with a spoon.’ We got some lovely recipe recs for transforming the omega-rich fruit into a guacamole, seasoned with a “spritz of garlic-infused olive oil” (yum!), or tossed into a salad with cukes, spinach, mushrooms, onion, and strawberries (also yum!).
Thanks for reading! Have a great week.
Erin
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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.
