90% Of People Over 50 Fail This Balance Test. Will You?

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Balance is critical for health especially in older age, since itโ€™s amazing how much else can go dramatically and suddenly wrong after a fall.

So, it’s important to tend to this:

Without a leg to stand on?

A balance test known by the snappy name of “Single Leg Stand with Eyes Closed” is recommended for people over 50, of whom, 90% fail it on the first try.

Failing it, of course, indicates an increased fall/injury risk, and merits attention. Fortunately, balance is trainable and can be improved.

The test:

  1. Stand on one leg, with your eyes open. If too wobbly, stop and do not proceed.
  2. Close your eyes and try to balance on one leg for 30 seconds.

If you can do it, that’s a pass, but ideally you’ll do it with minimal wobbling, too. The use of eyesight accounts for around 30% of your balance (by default; other facts can modify this). This means that removing vision increases your body’s reliance on muscles and joint sensors (proprioceptors), and thus reveals how well they’ll perform if something interferes with your visual cues.

Exercises to improve, if you’re struggling with the above:

  • Tandem stand: stand heel-to-toe in a corner with a chair for 30 seconds each side; progress by closing your eyes to challenge balance.
  • Marching in place (eyes closed): is what it sounds likeโ€”slowly march in place with your eyes closed.
  • Single leg stand (progressions): stand on one leg using a wall/chair for minimal support; gradually reduce support, close one eye, switch eyes, then close both when ready.

For more on all of this plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesnโ€™t Load Automatically!

    Want to learn more?

    You might also like:

    The Toe-Tapping Tip For Better Balance

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    • A person in the US has died from pneumonic plague. Itโ€™s not just a disease ofย history

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      A person in Arizona has died from the plague, local health officials reported on Friday.

      This marks the first such death in this region in 18 years. But itโ€™s a stark reminder that this historic disease, though rare nowadays, is not just a disease of the past.

      So what actually is โ€œplagueโ€? And is it any cause for concern in Australia?

      Corona Borealis Studio/Shutterstock

      There are 3 types of โ€˜plagueโ€™

      The word โ€œplagueโ€ is often used to refer to any major disease epidemic or pandemic, or even to other undesirable events, such as a mouse plague. Naturally, the word can evoke fear.

      But scientifically speaking, plague is a disease caused by the bacterium Yersinia pestis.

      Plague has three main forms: bubonic, septicemic and pneumonic.

      Bubonic is the most common and is named after โ€œbuboesโ€, which are the painful, swollen lymph nodes the infection causes. Other symptoms include fever, headache, chills and weakness.

      Bubonic plague is typically spread by fleas living on animals such as rats, prairie dogs and marmots. If an infected flea moves from their animal host to bite a human, this can cause an infection.

      People can also become infected through handling an animal infected with the disease.

      Septicemic plague occurs if bubonic plague is left untreated, or it can occur directly if the disease enters the bloodstream. Septicemic plague causes bleeding into the organs. The name comes from septicemia, which refers to a serious blood infection.

      The recent death in the United States was due to a case of pneumonic plague, which is the most severe form. Bubonic plague can in some cases spread to the lungs, where it becomes pneumonic plague. However, pneumonic plague can also spread from person to person via tiny respiratory droplets, in a similar way to COVID. Symptoms are similar to the other forms but also include severe pneumonia.

      Some 30โ€“60% of people who contract bubonic plague will die, while the fatality rate can be up to 100% for pneumonic plague if left untreated.

      A rat on the ground.
      Animals such as rats can carry the bacterium that causes plague. marcus_photo_uk/Shutterstock

      Plague: a potted history

      This disease is one of the most important in history. The Plague of Justinian (541โ€“750CE) killed tens of millions of people in the western Mediterranean, heavily impacting the expansion of the Byzantine Empire.

      The medieval Black Death (1346โ€“53) was also seismic, killing tens of millions of people and up to half of Europeโ€™s population.

      Spread by the growing trade networks of the British empire, the third and most recent plague pandemic spanned the years 1855 until roughly 1960, peaking in the early 1900s. It was responsible for 12 million deaths, primarily in India, and even reached Australia.

      Itโ€™s believed the bubonic plague was largely behind these pandemics.

      Plague in the modern day

      First introduced into the US during the third pandemic, plague infects an average of seven people a year in the west of the country, due to being endemic in groundhog and prairie dog populations there. The last major outbreak was 100 years ago.

      Deaths are very rare, with 14 deaths in the past 25 years in the US.

      Globally, there have been a few thousand cases of plague over the past decade.

      The countries with the most cases currently include the Democratic Republic of the Congo, Madagascar and Peru, with cases also occurring in India, central Asia and the US. Cases usually occur in rural and agricultural areas.

      Plague can be treated

      Plague can easily be treated with common antibiotics, typically a course of 10โ€“14 days, which can include both oral and intravenous antibiotics. But it must be treated quickly.

      The recent death is concerning, as it involves the airborne pneumonic form of the disease, the only form that spreads easily from person to person. But thereโ€™s no evidence of further spread of the disease within the US at this stage.

      As Y. pestis is not found in Australian animals, there is little risk here. Plague has not been reported in Australia in more than a century.

      But plague, like many diseases, is influenced by environmental conditions. The risk of climate change causing an expansion in the habitat of animal hosts means public health experts around the world should continue to monitor it closely.

      The plague, though often perceived as a disease of history, is still with us and can pose a major health threat if not treated early.

      Thomas Jeffries, Senior Lecturer in Microbiology, Western Sydney University

      This article is republished from The Conversation under a Creative Commons license. Read the original article.

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    • To-Do List Formula โ€“ by Damon Zahariades

      10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

      The first part of this book is given to reviewing popular to-do list methods that are already widely “out there”. This treatment is practical and exploratory, looking at the pros and cons of each.

      The second part of the book is more Zahariades’ own method, taking what he sees as the best of each, plus some tricks and practices of his own. With these, he builds (and shares!) his optimized system.

      You may be wondering what you, dear reader, can expect to get out of this book. Well, that depends on where you’re coming from:

      Are you new to approaching your general to-dos with a system more organized than post-it notes on your fridge? If so, this will be a great initial introduction to many systems.

      Or are you, perhaps, a veteran of GTD, ToDoist, assorted Pomodoro-based systems, and more? Do you do/delegate/defer/ditch tasks more deftly and dextrously than Serena Williams despatches tennis balls?

      If so, what you’re more likely to gain here is a fresh perspective on old ideas, and maybe a trick or two you didn’t know before. At the very least, a boost to your motivation, getting you fired up for doing what you know best again.

      All in all, a very respectable book for anyone’s to-read list!

      Pick Up Your Copy of Zahariadesโ€™ To-Do List Formula on Amazon Today!

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    • Why scrapping the term โ€˜long COVIDโ€™ would be harmful for people with theย condition

      10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

      The assertion from Queenslandโ€™s chief health officer John Gerrard that itโ€™s time to stop using the term โ€œlong COVIDโ€ has made waves in Australian and international media over recent days.

      Gerrardโ€™s comments were related to new research from his team finding long-term symptoms of COVID are similar to the ongoing symptoms following other viral infections.

      But there are limitations in this research, and problems with Gerrardโ€™s argument we should drop the term โ€œlong COVIDโ€. Hereโ€™s why.

      A bit about the research

      The study involved texting a survey to 5,112 Queensland adults who had experienced respiratory symptoms and had sought a PCR test in 2022. Respondents were contacted 12 months after the PCR test. Some had tested positive to COVID, while others had tested positive to influenza or had not tested positive to either disease.

      Survey respondents were asked if they had experienced ongoing symptoms or any functional impairment over the previous year.

      The study found people with respiratory symptoms can suffer long-term symptoms and impairment, regardless of whether they had COVID, influenza or another respiratory disease. These symptoms are often referred to as โ€œpost-viralโ€, as they linger after a viral infection.

      Gerrardโ€™s research will be presented in April at the European Congress of Clinical Microbiology and Infectious Diseases. It hasnโ€™t been published in a peer-reviewed journal.

      After the research was publicised last Friday, some experts highlighted flaws in the study design. For example, Steven Faux, a long COVID clinician interviewed on ABCโ€™s television news, said the study excluded people who were hospitalised with COVID (therefore leaving out people who had the most severe symptoms). He also noted differing levels of vaccination against COVID and influenza may have influenced the findings.

      In addition, Faux pointed out the survey would have excluded many older people who may not use smartphones.

      The authors of the research have acknowledged some of these and other limitations in their study.

      Ditching the term โ€˜long COVIDโ€™

      Based on the research findings, Gerrard said in a press release:

      We believe it is time to stop using terms like โ€˜long COVIDโ€™. They wrongly imply there is something unique and exceptional about longer term symptoms associated with this virus. This terminology can cause unnecessary fear, and in some cases, hypervigilance to longer symptoms that can impede recovery.

      But Gerrard and his teamโ€™s findings cannot substantiate these assertions. Their survey only documented symptoms and impairment after respiratory infections. It didnโ€™t ask people how fearful they were, or whether a term such as long COVID made them especially vigilant, for example.

      A man sits on a bed, appears exhausted.
      Tens of thousands of Australians, and millions of people worldwide, have long COVID.
      New Africa/Shutterstock

      In discussing Gerrardโ€™s conclusions about the terminology, Faux noted that even if only 3% of people develop long COVID (the survey found 3% of people had functional limitations after a year), this would equate to some 150,000 Queenslanders with the condition. He said:

      To suggest that by not calling it long COVID you would be [โ€ฆ] somehow helping those people not to focus on their symptoms is a curious conclusion from that study.

      Another clinician and researcher, Philip Britton, criticised Gerrardโ€™s conclusion about the language as โ€œoverstated and potentially unhelpfulโ€. He noted the term โ€œlong COVIDโ€ is recognised by the World Health Organization as a valid description of the condition.

      A cruel irony

      An ever-growing body of research continues to show how COVID can cause harm to the body across organ systems and cells.

      We know from the experiences shared by people with long COVID that the condition can be highly disabling, preventing them from engaging in study or paid work. It can also harm relationships with their friends, family members, and even their partners.

      Despite all this, people with long COVID have often felt gaslit and unheard. When seeking treatment from health-care professionals, many people with long COVID report they have been dismissed or turned away.

      Last Friday โ€“ the day Gerrardโ€™s comments were made public โ€“ was actually International Long COVID Awareness Day, organised by activists to draw attention to the condition.

      The response from people with long COVID was immediate. They shared their anger on social media about Gerrardโ€™s comments, especially their timing, on a day designed to generate greater recognition for their illness.

      Since the start of the COVID pandemic, patient communities have fought for recognition of the long-term symptoms many people faced.

      The term โ€œlong COVIDโ€ was in fact coined by people suffering persistent symptoms after a COVID infection, who were seeking words to describe what they were going through.

      The role people with long COVID have played in defining their condition and bringing medical and public attention to it demonstrates the possibilities of patient-led expertise. For decades, people with invisible or โ€œsilentโ€ conditions such as ME/CFS (myalgic encephalomyelitis/chronic fatigue syndrome) have had to fight ignorance from health-care professionals and stigma from others in their lives. They have often been told their disabling symptoms are psychosomatic.

      Gerrardโ€™s comments, and the mediaโ€™s amplification of them, repudiates the term โ€œlong COVIDโ€ that community members have chosen to give their condition an identity and support each other. This is likely to cause distress and exacerbate feelings of abandonment.

      Terminology matters

      The words we use to describe illnesses and conditions are incredibly powerful. Naming a new condition is a step towards better recognition of peopleโ€™s suffering, and hopefully, better diagnosis, health care, treatment and acceptance by others.

      The term โ€œlong COVIDโ€ provides an easily understandable label to convey patientsโ€™ experiences to others. It is well known to the public. It has been routinely used in news media reporting and and in many reputable medical journal articles.

      Most importantly, scrapping the label would further marginalise a large group of people with a chronic illness who have often been left to struggle behind closed doors.The Conversation

      Deborah Lupton, SHARP Professor, Vitalities Lab, Centre for Social Research in Health and Social Policy Centre, and the ARC Centre of Excellence for Automated Decision-Making and Society, UNSW Sydney

      This article is republished from The Conversation under a Creative Commons license. Read the original article.

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    • Back Tight From Sitting? Do This For Immediate Relief

      10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

      Dr. Alyssa Kuhn, physical therapist and arthritis expert, shows us how to ease things up:

      Can we just shrug it off?

      Sitting is famously not great for the back, but there are things we can do to make it feel better.

      You don’t have to do all of these, but here’s a menu of things to try:

      • Shoulder rolls: sit at the edge of a chair, and roll your shoulders backwards.
      • Back extensions: put your hands behind your ears, bring your elbows together as you round your upper back slightly, then open your elbows wide and arch your back.
      • Seated rows: reach your arms forwards with your palms facing each other, then pull your elbows backwards while keeping your shoulders down.
      • Side body stretches: reach one hand beside your ear or overhead, lean sideways as far as comfortable, then use your muscles along the side of your torso to pull yourself upright before repeating on the other side.
      • Arm circles: hold your arms out or keep your hands on your shoulders and make gentle circles.
      • Breathing reset: let your arms relax heavily at your sides, and take slow deep breaths through your nose and out through your mouth, to relax tension and bring awareness to your posture.
      • Chest openers: bend your elbows close to your body with your palms facing each other, then rotate your forearms open while squeezing your shoulder blades together.
      • Gentle spine rotation reach: reach diagonally across your body while lightly turning your head towards your hand.
      • Neck rolls: move your head slowly in gentle circles within a comfortable range of motion.
      • Neck flexion and extension: slowly look upwards and then downwards.

      For more on all of this plus visual demonstrations, enjoy:

      Click Here If The Embedded Video Doesnโ€™t Load Automatically!

      Want to learn more?

      You might also like:

      Stiff After Sitting? Before You Stand Up, Do This For Easier First Steps

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    • Tips For Putting In Eye Drops (3 Techniques That Work!)

      10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

      Dr. Michele Lee, ophthalmologist, advises:

      No fears, no tears

      First, some tips, and then we’ll get to the specific methods:

      • Refrigerate your eye drops: keeping them cold helps you feel the drop enter your eye, reducing uncertainty, and provides a soothing effect if you experience burning or dry eyes.
      • Use your dominant hand: hold the bottle with your dominant hand and rest it on your non-dominant hand, which should pull down your lower eyelid. This helps ensure control and accuracy since squeezing the bottle requires some strength and steadiness.
      • Maintain hygiene: wash your hands, place the bottle cap on a clean surface, and definitely avoid touching your eye with the dropper tip to prevent contamination.
      • Use only one drop: the surface of the eye can hold only about 10 microlitres of fluid, but each drop is around 50 microlitres. This means that adding more wonโ€™t increase absorptionโ€”most of the extra medication simply spills out.
      • Press on the inner corners: after applying the drop, close your eyes and gently press the inner corners to prevent drainage into your nose and bloodstream. This helps reduce systemic absorption, especially with medications like steroids or glaucoma drops.

      Now, the methods:

      1. The mirror method: tilt your head slightly upwards, look up, and aim the drop into the pocket between your lower eyelid and the white of your eye using your dominant hand.
      2. The lying-down method: lie on your back and rest the bottle on your nose bridge, keeping the tip in your field of vision. Squeeze the bottle so the drop falls directly into your eye.
      3. The inner-corner method: recline, and place a drop or two in the inner corner of your closed eyelid, then open your eyes and blink to draw the liquid in. This is especially good for children or people who are squeamish about touching their eyes.

      This unsqueamish writer nevertheless finds method 3 easiest when eye drops are needed. How about you?

      If you’d like visual demonstrations, here you go:

      Click Here If The Embedded Video Doesnโ€™t Load Automatically!

      Want to learn more?

      You might also like:

      Eye Drops: Safety & Alternatives

      Take care!

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    • Banana vs Guava โ€“ Which is Healthier?

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      Our Verdict

      When comparing banana to guava, we picked the guava.

      Why?

      Both are great, but it wasn’t close:

      In terms of macros, bananas have more than 2x the carbs while guavas have more than 2x the fiber and protein; an easy win for guava.

      In the category of vitamins, bananas have more of vitamins B2 and B6, while guavas have a lot more of vitamins A, B1, B3, B5, B7, B9, C, E, and K, sweeping this round easily as well.

      Looking at minerals, bananas have more magnesium, manganese, and selenium, while guavas have more calcium, copper, phosphorus, potassium, and zinc, winning guavas’ third round in a row.

      In other considerations, guavas also have more polyphenols, so that’s another round to guavas.

      Adding up the sections makes for an overwhelming overall win for guavas, but by all means do enjoy either or both, as diversity is best!

      Want to learn more?

      You might like:

      Whatโ€™s Your Plant Diversity Score?

      Enjoy!

      Don’t Forget…

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