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8 minute read
health front
find your balance
A simple balance test might be an indicator of longevity, according to a new study published in the British Journal of Sports Medicine. Researchers linked an inability for older adults to stand on one leg for 10 seconds with a higher likelihood of dying within a decade.
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Unlike aerobic fitness, muscle strength, and flexibility, balance tends to be reasonably well preserved until middle age, when it starts to decline. In general, participants in the study who failed the test had poorer health, including obesity, heart disease, high blood pressure, and unhealthy blood fat profiles. Type 2 diabetes was three times as common in this group compared to those who were able to complete the test.
The researchers recommended that the balance test become part of routine health checks for older adults.
SELECTED SOURCES “Inability to stand on one leg for 10 seconds in mid to later life linked to near doubling in risk of death,” BMJ, 6/21/22 • “Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals” by C.G. Araujo et al., British Journal of Sports Medicine, 6/21/22
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try this
The American Heart Association offers advice on its website for improving balance. It provides these steps to make the progression toward standing longer on one foot easier: n “Hold on to a wall or sturdy chair with both hands to support yourself.” n “Next, hold on with only one hand.” n “Then support yourself with only one finger.” n “When you are steady on your feet, try balancing with no support at all.”
SOURCE “Balance exercise,” American Heart Association, www.Heart.org
berries may slow cognitive decline
Adults with a higher probability of dementia may lower their risk by eating more blueberries. Researchers determined that the high concentration of micronutrients in the berries can reduce inflammation that can lead to cognitive decline.
Dr. Krikorian noted that Alzheimer’s disease, “like all chronic diseases of aging, develops over a period of many years beginning in midlife.”
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SELECTED SOURCES “Blueberry supplementation in midlife for dementia risk reduction,” by R. Krikorian et al., Nutrients, 4/22 • “Regular blueberry consumption may reduce risk of dementia, study finds,” University of Cincinnati, 5/11/22
O3 for BP
The Journal of the American Heart Association reports that about 3 grams of omega-3 fatty acids is “the optimal daily dose” to help lower blood pressure. The omega 3s EPA and
DHA are concentrated in fatty fish such as salmon, tuna, and sardines. They are widely available in supplement forms as well.
About 3 ounces of Atlantic salmon provides 3 grams of omega 3s, according to the heart association.
“Our study supports the FDA guidance that EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease by lowering high blood pressure, especially among people already diagnosed with hypertension,” said researcher Xinzhi Li, MD, PhD.
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SELECTED SOURCES “About 3 grams a day of omega-3
fatty acids may lower blood pressure, more research
needed,” American Heart Association, 6/1/22 • “Omega-3
polyunsaturated fatty acids intake and blood pressure . . .”
by X. Zhang et al., Journal of the American Heart Association, 6/1/22
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