Touch, Connection, and Heart Health

The Science of Love: Why connection is your superpower; a new heart-healthy diet from Harvard; a meditation for your heart, and more. ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌

Issue #25   I   February 13th, 2025 Photography by Ingrid Bertens           Welcome back to The Mindset by Super Age. Tomorrow is Valentine’s Day—a day that can sometimes feel overly expectant. But beyond the chocolates and flowers (always write a note), there’s something much bigger at play. Real, human connection isn’t a luxury; it’s one of the essential elements of life—right up there with food and water. As time passes, deep connections can become less frequent—Fewer bear hugs, fewer hands held, fewer conversations that go beyond small talk. But the need for connection doesn’t go away. If anything, it intensifies. Hugging calms the nervous system. Holding hands lowers anxiety. Sitting with someone who truly listens can change everything. And even when we’re alone, we can remind ourselves that we’re never truly disconnected—we are always part of something larger. (Founding editor Heather Hurlock kicks off her new column this week with a piece about how loving-kindness meditation has transformed her life.) Today, let love be an active force. Give someone a real hug—one that lasts more than a second. Hold hands with intention. Call that friend you’ve been meaning to reach out to. Make eye contact, offer a warm smile, remind someone they matter. The love we extend expands, creating ripple effects we may never see. Because connection isn’t something you wait for—it’s something you have the power to create. Onwards and upward!         A Power Move for Your Heart If you want to strengthen your heart, boost endurance, and improve metabolic health—all in less time—HIIT is a game-changer. Studies show HIIT (High-Intensity Interval Training) improves cardiovascular fitness, insulin sensitivity, and blood pressure, with the biggest benefits seen in those at higher risk for heart disease or diabetes.  How? HIIT alternates intense effort (20-45 sec) with rest or low-intensity movement, forcing your heart to adapt, pump more efficiently, and build resilience. It’s been shown to double fitness gains compared to moderate exercise in stroke survivors.  Try This: Start with 15-30 minutes, 1x per week of cycling, rowing, or incline walking. Short bursts, big results. But if you have heart concerns, check with your doctor first. More on HIIT and heart health on superage.com.      How to Invest In Your Heart Health Ever heard of the portfolio diet? A 30-year study of more than 210,000 found that the more closely you follow a portfolio-style eating pattern, the greater your protection against heart disease and stroke. So, what is the portfolio diet? It’s a Harvard-backed protocol that strategically blends cholesterol-lowering plant-based foods to maximize heart health benefits. "A lot of different foods can lower LDL cholesterol, but only by a little bit—about 5% to 10%. The idea behind the portfolio diet was to combine many of these foods together to get a larger reduction," says study co-author Andrea Glenn, visiting scientist in the Department of Nutrition at the Harvard T.H. Chan School of Public Health. How It Works The portfolio diet focuses on five key foods, each clinically proven to reduce LDL cholesterol: ✅ Plant Protein (beans, lentils, tofu, edamame) ✅ Nuts (almonds, walnuts, cashews) ✅ Viscous Fiber (oats, barley, psyllium, eggplant, okra) ✅ Plant Sterols (nuts, seeds, legumes) ✅ Healthy Fats (olive oil, avocado, peanut oil) Why It Works Studies show that following this diet can lower LDL cholesterol by up to 30%—comparable to the effect of statins. It can also lower blood levels of C-reactive protein and other inflammatory substances. If you're looking for a science-backed way to protect your heart while enjoying flavorful, plant-based meals, the portfolio diet might be your smartest investment yet.     The Science of Touch As we age, opportunities for physical touch often decrease, but research shows that affectionate touch is a powerful antidote to loneliness and stress. Why It Matters 🫂 Reduces Stress: Hugging, holding hands, and even light touch trigger the parasympathetic nervous system, reducing stress and lowering blood pressure. 💗 Eases Isolation: Touch releases oxytocin, the “bonding hormone,” which can help ease feelings of isolation and promote heart health. 🧠 Improves Mood: Studies show that affectionate touch decreases cortisol (the stress hormone) and can improve sleep, mood, and emotional resilience (AHA, 2022). Reach Out, Literally If you live alone, consider a weekly massage, petting an animal, or engaging in social activities that involve physical connection. If you know someone who may be touch-deprived, a simple handshake, hug, or reassuring pat on the back can make a big difference. If you can, hug longer: Researchers say 10 to 20 seconds is the ideal length of a health-boosting hug. Touch isn’t just nice—it’s essential. Prioritize connection, and let it be part of your heart health strategy.     A Meditation for Your Heart Heather here, Founding Editor of The Mindset. Today, we’re doing something new. I’m kicking off a new column—one that brings together the science of mindfulness, the messy beauty of real life (I’m a mom of teenagers and a musician), and the insights I’ve explored over my decades as a health journalist. Think of it as a space where research meets lived experience, where curiosity leads the way, and where we can explore what truly supports a meaningful, resilient, (did I mention messy) well-lived life. And since love is in the air, let’s start with a practice that’s transformed both my reporting and my personal life: Loving-Kindness Meditation. Science tells us this practice doesn’t just make us feel more compassionate—it rewires the brain, lowers inflammation, and strengthens the heart. A well-regulated nervous system isn’t just a perk; it’s a longevity must. I’ve had the honor of meeting pioneering meditation teacher Sharon Salzberg, who has spent decades teaching loving-kindness. Through her wisdom, I’ve discovered why she calls this practice "the song of the heart."  Because love—real, messy, human connection—isn’t just something we fall into. It’s something we practice. Read about my journey with loving-kindness and try a loving-kindness meditation with Sharon on superage.com.          How Are Today’s Choices Shaping Your Future? 80% of your health is shaped by what you do every day—not just genetics. See how your choices stack up and discover simple, powerful shifts to help you thrive longer, with purpose and vitality. Take the Super Age Quiz.   TAKE THE QUIZ                 Were you forwarded this email? Sign up here We want to hear from you! How can we help you Super Age? Reply to this email and tell us what you want to read about. This issue of Super Age was written, edited, and produced by David Stewart and Heather Hurlock. Privacy & Terms | Contact | Partner With Us Copyright © 2025 All rights reserved Super Age 3419 Via Lido, Suite 657 Newport Beach, CA 92663     Unsubscribe