Subject: Women who get stronger may live longer

Plus: Eclipse glasses and other ways to safely view April's solar eclipse

View this email online March 17, 2024 by Andrea Muraskin, Health Newsletter Editor This week: Grab those weights, ladies! A new study finds that strength training boosts longevity for women, along with other benefits you may not expect. Allison Aubrey has that story. Plus: Welcome advice from two therapists on how to process anger and channel it effectively. And: Everything you need to know to protect your eyes while taking in the majesty of the solar eclipse coming up on April 8.  Women who do strength training live longer. Here are 5 more hidden benefits by Allison Aubrey, Correspondent Gary Yeowell/Getty Images A few months ago, I realized I was one of the millions of American women who are “under-muscled.” It came as a surprise. My daily walks and yoga classes weren’t keeping me strong? While both of these are beneficial, I needed to do more to build strength.  I started working with a trainer at the YMCA, who has taught me how to use all the weight room equipment that I once found intimidating. And I joined a workout studio, where I’m getting real-time feedback with a heart monitor, which has pushed me to work harder on the rower, bike and treadmill. As I lift and push and press, I can feel myself getting stronger, but I know it can take months to build new muscle. I don’t expect success overnight. Right now, it’s about building the habit. Along the way there’s one immediate benefit: A mood lift. As I write at 10:30 on Friday morning, I’m still on my post-workout high. Life is good! Despite all the craziness of the world, I’m feeling fortunate to be here – alive and well – and privileged that I get to share what I’m learning with you!   And even when it's hard to get motivated to get to the gym, my resolve is reinforced by a new study I reported on this week. It finds women who do strength training exercises two to three days a week are more likely to live longer and have a lower risk of death from heart disease, compared to women who do none. "We were incredibly impressed by the finding," study author Dr. Martha Gulati told me. And there's a lot of missed opportunity out there. Of the 400,000 people included in the study, only 1 in 5 women did regular weight training. If you're one of the 80% -- as I was, here's 5 more hidden health benefits -- that may motivate you to get started. And I’m sure there are a lot of you out there who are way ahead of me in embracing strength training. Please share your tips on how you’ve gotten strong at thrive@npr.org. Catch up on Allison Aubrey’s special series, How to Thrive as You Age: The Science and Secrets of Longevity. subscriberid%%--> Newsletter continues after sponsor message Feeling ragey? Don't bury your anger, process it. Here's how Maria Fabrizio for NPR William Ury, a world-renowned negotiator who worked with the White House to avert nuclear war with Russia, helped broker Colombia’s 2016 peace agreement with the FARC, and authored the bestseller Getting to Yes, knows firsthand that anger can hijack a conversation. Ury likes to say “When you’re angry, you’ll make the best speech you’ll ever regret.”  I’ve certainly been guilty of launching into an anger-fueled rant that not only didn’t solve my problem, but actually made things much worse.  Therapists Juli Frag aand and Hilary Jacobs Hendel say bottling up or suppressing your anger isn’t the answer either. Their advice, backed by research, is to try to understand your anger and what it's trying to tell you. That way, you can process the feelings and actually use your anger constructively. I know, easier said than done. Fortunately, there’s a step-by-step process that Fraga and Hendel guide their clients through – and you can try it on your own. You start by naming the emotion you’re feeling. Saying to yourself unapologetically “I’m angry!” or “I’m frustrated!” helps regulate your nervous system and can make you feel calmer. By step 4, you get to play out the fantasy of what your anger would like to say or do to the person who made you angry – in your head. It's a way to help you release this energy so that it doesn't hurt you or others.  But don’t skip the steps in between. And if you have simmering rage that keeps coming back, like unresolved anger from your childhood, it’s a good idea to seek the support of a trained therapist.  Here’s more about how to process anger and get what you really want. Plus: If you're often angry or irritable, you may be depressed Win a trip to see a Tiny Desk Concert! Between now and March 28,  you could win a trip for two to see a live Tiny Desk Concert at the NPR Offices in DC when you support the NPR Network here. You’ll even have the option to grab exclusive Tiny Desk swag as you enter - all while supporting the honest journalism you rely on. Show your support today for your chance at this once-in-a-lifetime experience! Enter Now + Show Your Support No purchase or donation required for entry. Void where otherwise restricted or prohibited by law. Must be 18 years or older to enter and a resident of the 50 US states, D.C., or Canada (except Quebec) to enter. Entry deadline is March 28, 2024, at 11:59:59PM PT. Odds depend on the number of entries received. ARV of total prize: $2,300. Max. 10,000 entries per person. Official rules, including an alternative free method of entry, can be found here. Everything you need to know about solar eclipse glasses before April 8 Drew Angerer/Getty Images “Trying to explain what seeing a total eclipse is like is like trying to explain what sex is to a virgin. You won’t understand it until you see it,” said former NASA astrophysicist Fred Espenak in 2017, the most recent year a total solar eclipse was visible in parts of the United States.  As with sex, it’s important to use protection when viewing a solar eclipse. Whether you live in the narrow path of the total eclipse coming April 8, or you’re hoping to peep the moon blocking part of the sun, you’ll need to take precautions, or risk serious eye damage.  One easy way to protect your eyes is by wearing eclipse glasses. Eclipse glasses typically let through between 0.001% and 0.00005% of visible light, as NPR’s Joe Hernandez reports. But be wary of fakes. Test your pair by holding them up in front of a bright lamp or flashlight. If the light is invisible or very dim through the glasses, they’re legit. If you’re viewing the total eclipse, you’ll want to take them off during the few minutes of “totality” when the moon is smack dab between your line of vision and the sun.  No glasses? You can use a pinhole projector or camera obscura, or even a colander to cast an image of the eclipse on the ground or a wall – without looking directly at the sun.  Get the do’s and don'ts of eclipse viewing here. And check out this video for tips on how to make your own pinhole projector or camera obscura. Plus: For April's eclipse, going from 'meh' to 'OMG' might mean just driving across town Before you go: Kate Green/Getty Images Olivia Rodrigo concertgoers got a show — and free emergency contraceptives 9 energizing ideas that can put a spring in your step A simple blood test can detect colorectal cancer early, study finds Paul Alexander, who lived in an iron lung since 1952, has died Listen: What we know about long COVID — from brain fog to physical fatigue We hope you enjoyed these stories. Find more of NPR's health journalism online. All our best, Andrea Muraskin and your NPR Health editors Listen to your local NPR station. Visit NPR.org to hear live radio from WUFT 89.1 (edit station). What do you think of today's email? We'd love to hear your thoughts, questions and feedback: shots@npr.org Enjoying this newsletter? Forward to a friend! They can sign up here. Looking for more great content? Check out all of our newsletter offerings — including Goats & Soda, Up First, Life Kit and more! You received this message because you're subscribed to Health emails. This email was sent by National Public Radio, Inc., 1111 North Capitol Street NE, Washington, DC 20002 Unsubscribe  |  Privacy Policy