The 4 Bad Habits That Cause The Most Falls While Walking

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 risk of falling becomes greater (both in probability and in severity of consequences) as we get older. But, many people who do fall do so for the same reasons, some of which are avoidable. Dr. Doug Weiss has advice based on extensive second-hand experience:

Best foot forward!

If any of these prompt a “surely nobody does that” response, then, good for you to not have that habit, but Dr. Weiss has seen many patients who thusly erred. And if any of these do describe how you walk, then well, you’re not alone—time to fix it, though!

  • Walking with Stiff Legs: walking with a hyperextended (straight) knee instead of a slight bend (5-15°) makes it harder to adjust balance, increasing the risk of falls. This can also put extra pressure on the joints, potentially leading to osteoarthritis.
  • Crossing Legs While Turning: turning by crossing one leg over the other is a common cause of falls, particularly in the elderly. To avoid this, when turning step first with the foot that is on the side you are going to go. If you have the bad habit, this may feel strange at first, but you will soon adapt.
  • Looking Down While Walking: focusing only on the ground directly in front of you can cause you to miss obstacles ahead, leading to falls. Instead, practice “scanning”, alternating between looking down at the ground and looking up to maintain awareness of your surroundings.
  • Shuffling Instead of Tandem Walking: shuffling with feet far apart, rather than walking with one foot in front of the other, reduces balance and increases the risk of tripping. Tandem walking, where one foot is placed directly in front of the other, is the safer and more balanced way to walk. It also helps disguise your numbers.

For more details on all of these, plus visual demonstrations, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

Fall Special (How To Not Fall, And How To Minimize Injury If You Do) ← this never seems like an urgent thing to learn, but trust us, it’s more fun to read it now, than from your hospital bed later

Take care!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

Recommended

  • Serotonin vs Dopamine (Know The Differences)
  • Stretching Scientifically – by Thomas Kurz
    Stop wasting time with ineffective stretching methods. Get specific, effective techniques for flexibility, strength, and mobility goals. No age limit. Stretch scientifically with this book.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Water Fluoridation, Atheroma, & More

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small 😎

    ❝I watched a documentary recently on Fluoride in our drinking water & the dangers of it. Why are we poisoning our water?❞

    This is a great question, and it certainly is controversial. It sounds like the documentary you watched was predominantly or entirely negative, but there’s a lot of science to back both sides of this, and it’s not even that the science is contradictory (it’s not). It’s that what differs is people’s opinions about whether benefiting one thing is worth creating a risk to another, and that means looking at:

    • What is the risk associated with taking no action (error of omission)?
    • What is the risk associated with taking an action (error of commission)?

    The whole topic is worth a main feature, but to summarize a few key points:

    • Water fluoridation is considered good for the prevention of dental cavities
    • Water fluoridation aims to deliver fluoride and doses far below dangerous levels
      • This requires working on consumer averages, though
    • ”Where do we put the safety margins?” is to some extent a subjective question, in terms of trading off one aspect of health for another
    • Too much fluoride can also be bad for the teeth (at least cosmetically, creating little white* spots)
    • Detractors of fluoride tend to mostly be worried about neurological harm
      • However, the doses in public water supplies are almost certainly far below the levels required to cause this harm.
        • That said, again this is working on consumer averages, though.
    • A good guide is: watch your teeth! Those white* spots will be “the canary in the coal mine” of more serious harm that could potentially come from higher levels due to overconsumption of fluorine.

    *Teeth are not supposed to be pure white. The “Hollywood smile” is a lie. Teeth are supposed to be a slightly off-white, ivory color. Anything whiter than that is adding something else that shouldn’t be there, or stripping something off that should be there.

    ❝How does your diet change clean out your arteries of the bad cholesterol?❞

    There’s good news and bad news here, and they can both be delivered with a one-word reply:

    Slowly.

    Or rather: what’s being cleaned out is mostly not the LDL (bad) cholesterol, but rather, the result of that.

    When our diet is bad for cardiovascular health, our arteries get fatty deposits on their walls. Cholesterol gets stuck here too, but that’s not the main physical problem.

    Our body’s natural defenses come into action and try to clean it up, but they (for example macrophages, a kind of white blood cell that consumes invaders and then dies, before being recycled by the next part of the system) often get stuck and become part of the buildup (called atheroma), which can lead to atherosclerosis and (if calcium levels are high) hardening of the arteries, which is the worst end of this.

    This can then require medical attention, precisely because the body can’t remove it very well—especially if you are still maintaining a heart-unhealthy diet, thus continuing to add to the mess.

    However, if it is not too bad yet, yes, a dietary change alone will reverse this process. Without new material being added to the arterial walls, the body’s continual process of rejuvenation will eventually fix it, given time (free from things making it worse) and resources.

    In fact, your arteries can be one of the quickest places for your body to make something better or worse, because the blood is the means by which the body moves most things (good or bad) around the body.

    All the more reason to take extra care of it, since everything else depends on it!

    You might also like our previous main feature:

    All Things Heart Health

    Share This Post

  • The Plant Power Doctor

    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.

    A Prescription For GLOVES

    Dr. Genma Newman is a Doctor with expertise in Plant Power.

    This is Dr. Gemma Newman. She’s a GP (General Practitioner, British equivalent to what is called a family doctor in America), and she realized that she was treating a lot of patients while nobody was actually getting better.

    So, she set out to help people actually get better… But how?

    The biggest thing

    The single biggest thing she recommends is a whole foods plant-based diet, as that’s a starting point for a lot of other things.

    Click here for an assortment of short videos by her and other health professionals on this topic!

    Specifically, she advocates to “love foods that love you back”, and make critical choices when deciding between ingredients.

    Click here to see her recipes and tips (this writer is going to try out some of these!)

    What’s this about GLOVES?

    We recently reviewed her book “Get Well, Stay Well: The Six Healing Health Habits You Need To Know”, and now we’re going to talk about those six things in more words than we had room for previously.

    They are six things that she says we should all try to get every day. It’s a lot simpler than a lot of checklists, and very worthwhile:

    Gratitude

    May seem like a wishy-washy one to start with, but there’s a lot of evidence for this making a big difference to health, largely on account of how it lowers stress and anxiety. See also:

    How To Get Your Brain On A More Positive Track (Without Toxic Positivity)

    Love

    This is about social connections, mostly. We are evolved to be a social species, and while some of us want/need more or less social interaction than others, generally speaking we thrive best in a community, with all the social support that comes with that. See also:

    How To Beat Loneliness & Isolation

    Outside

    This is about fresh air and it’s about moving and it’s about seeing some green plants (and if available, blue sky), marvelling at the wonder of nature and benefiting in many ways. See also:

    Walking… Better.

    Vegetables

    We spoke earlier about the whole foods plant-based diet for which she advocates, so this is that. While reducing/skipping meat etc is absolutely a thing, the focus here is on diversity of vegetables; it is best to make a game of seeing how many different ones you can include in a week (not just the same three!). See also:

    Three Critical Kitchen Prescriptions

    Exercise

    At least 150 minutes moderate exercise per week, and some kind of resistance work. It can be calisthenics or something; it doesn’t have to be lifting weights if that’s not your thing! See also:

    Resistance Is Useful! (Especially As We Get Older)

    Sleep

    Quality and quantity. Yes, 7–9 hours, yes, regardless of age. Unless you’re a child or a bodybuilder, in which case make it nearer 12. But for most of us, 7–9. See also:

    Why You Probably Need More Sleep

    Want to know more?

    As well as the book we mentioned earlier, you might also like:

    The Plant Power Doctor – by Dr. Gemma Newman

    While the other book we mentioned is available for pre-order for Americans (it’s already released for the rest of the world), this one is available to all right now, so that’s a bonus too.

    If books aren’t your thing (or even if they are), you might like her award-winning podcast:

    The Wellness Edit

    Take care!

    Share This Post

  • The Science Of New Year’s Pre-Resolutions

    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 Science Of New Year’s Pre-Resolutions

    There’s a military dictum that “prior preparation and planning prevents piss-poor performance”.

    Would it surprise you to know that soldiers going on the attack are not focused on the goal? Rather, they are focused on the process.

    With drills and mnemonics, everything that can be controlled for in advance is; every action, every reaction, everything that can go wrong, and all the “if x then y” decisions in between pre-battle PREWAR and PAWPERSO and post-battle PACESDO (all mnemonic acronyms; the content is not important here but the principle is).

    In short: take Murphy’s Law into account now, and plan accordingly!

    The same goes for making your plans the winning kind

    If you want your resolutions to work, you may need to make pre-resolutions now, so that you’re properly prepared:

    • Do you want to make an exercise habit? Make sure now that you have the right clothes/shoes/etc, make sure that they fit you correctly, make sure you have enough of them that you can exercise when one set’s in the wash, etc.
      • What grace will you allow yourself if tired, unwell, busy? What’s your back-up plan so that you still do what you can at those times when “what you can” is legitimately a bit less?
      • If it’s an outdoors plan, what’s your plan for when it’s rainy? Snowy? Dangerously hot?
      • What are the parameters for what counts? Make it measurable. How many exercise sessions per week, what duration?
    • Do you want to make a diet habit? Make sure that you have in the healthy foods that you want to eat; know where you can and will get things. We’re often creatures of habit when it comes to shopping, so planning will be critical here!
    • Do you want to cut some food/drink/substance out? Make sure you have a plan to run down or otherwise dispose of your current stock first. And make sure you have alternatives set up, and if it was something you were leaning on as a coping strategy of some kind (e.g. alcohol, cannabis, comfort-eating, etc), make sure you have an alternative coping strategy, too!

    See also: How To Reduce Or Quit Alcohol

    We promised science, so here it comes

    Approach-oriented resolutions work better than avoidance-oriented ones.

    This means: positively-framed resolutions work better than negatively-framed ones.

    On a simple level, this means that, for example, resolving to exercise three times per week is going to work better than resolving to not consume alcohol.

    But what if you really want to quit something? Just frame it positively. There’s a reason that Alcoholics Anonymous (and similar Thing Anonymous groups) measure days sober, not relapses.

    So it’s not “I will not consume alcohol” but “I will get through each day alcohol-free”.

    Semantics? Maybe, but it’s also science:

    A large-scale experiment on New Year’s resolutions: Approach-oriented goals are more successful than avoidance-oriented goals

    Why January the 1st? It’s a fresh start

    Resolutions started on the 1st of January enjoy a psychological boost of a feeling of a fresh start, a new page, a new chapter.

    Similar benefits can be found from starting on the 1st of a month in general, or on a Monday, or on some date that is auspicious to the person in question (religious fasts tied to calendar dates are a fine example of this).

    Again, this is borne-out by science:

    The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior

    Make it a habit

    Here be science:

    How do people adhere to goals when willpower is low? The profits (and pitfalls) of strong habits

    As for how to do that?

    How To Really Pick Up (And Keep!) Those Habits

    Trim the middle

    No, we’re not talking about your waistline. Rather, what Dr. Ayelet Fischbach refers to as “the middle problem”:

    ❝We’re highly motivated at the beginning. Over time, our motivation declines as we lose steam. To the extent that our goal has a clear end point, our motivation picks up again toward the end.

    Therefore, people are more likely to adhere to their standards at the beginning and end of goal pursuit—and slack in the middle. We demonstrate this pattern of judgment and behavior in adherence to ethical standards (e.g., cheating), religious traditions (e.g., skipping religious rituals), and performance standards (e.g., “cutting corners” on a task).

    We also show that the motivation to adhere to standards by using proper means is independent and follows a different pattern from the motivation to reach the end state of goal pursuit❞

    Read: The end justifies the means, but only in the middle

    How to fix this, then?

    Give yourself consistent, recurring, short-term goals, with frequent review points. That way, it’s never “the middle” for long:

    The fresh start effect: temporal landmarks motivate aspirational behavior

    See also:

    How do people protect their long-term goals from the influence of short-term motives or temptations?

    Finally…

    You might like this previous main feature of ours that was specifically about getting oneself through those “middle” parts:

    How To Keep On Keeping On… Long Term!

    Enjoy!

    Share This Post

Related Posts

  • Serotonin vs Dopamine (Know The Differences)
  • How & Why Non-Sleep Deep Rest Works (And What Activities Trigger The Same State)

    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.

    Stress is a natural response that evolved over thousands of years to help humans meet challenges by priming the body and mind for action. However, chronic stress is harmful, as it diverts energy away from essential processes like cell maintenance and repair, leading to deterioration of health (physical and mental).

    Counteracting this requires intentional periods of deep rest… But how?

    Parasympathetic Response

    Practices as diverse as mindfulness meditation, yoga, prayer, tai chi, qigong, knitting, painting, gardening, and sound baths can help induce states of deep rest—these days often called “Non-Sleep Deep Rest” (NSDR), to differentiate it from deep sleep.

    How it works: these activities send signals to the brain that the body is safe, initiating biological changes that…

    • protect chromosomes from DNA damage
    • promote cellular repair, and
    • enhance mitochondrial function.

    If we then (reasonably!) conclude from this: “so, we must embrace moments of stillness and mindfulness, and allow ourselves to experience the ease and safety of the present”, that may sound a little wishy-washy, but the neurology of it is clear, the consequences of that neurological response on every living cell in the body are also clear, so by doing NSDR (whether by yoga nidra or knitting or something else) we can significantly improve our overall well-being.

    Note: the list of activities above is far from exhaustive, but do be aware that this doesn‘t mean any activity you enjoy and do to unwind will trigger NSDR. On the contrary, many activities you enjoy and do to unwind may trigger the opposite, a sympathetic nervous system response—watching television is a common example of this “wrong choice for NSDR”. Sure, it can be absorbing and a distraction from your daily stressors, but it also can be exciting (both cognitively and neurologically and thus also physiologically), which is the opposite of what we want.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    Non-Sleep Deep Rest: A Neurobiologist’s Take

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • The Many Faces Of Cosmetic Surgery

    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.

    Cosmetic Surgery: What’s The Truth?

    In Tuesday’s newsletter, we asked you your opinion on elective cosmetic surgeries, and got the above-depicted, below-described, set of responses:

    • About 48% said “Everyone should be able to get what they want, assuming informed consent”
    • About 28% said “It can ease discomfort to bring features more in line with normalcy”
    • 15% said “They should be available in the case of extreme disfigurement only”
    • 10% said “No elective cosmetic surgery should ever be performed; needless danger”

    Well, there was a clear gradient of responses there! Not so polarizing as we might have expected, but still enough dissent for discussion

    So what does the science say?

    The risks of cosmetic surgery outweigh the benefits: True or False?

    False, subjectively (but this is important).

    You may be wondering: how is science subjective?

    And the answer is: the science is not subjective, but people’s cost:worth calculations are. What’s worth it to one person absolutely may not be worth it to another. Which means: for those for whom it wouldn’t be worth it, they are usually the people who will not choose the elective surgery.

    Let’s look at some numbers (specifically, regret rates for various surgeries, elective/cosmetic or otherwise):

    • Regret rate for elective cosmetic surgery in general: 20%
    • Regret rate for knee replacement (i.e., not cosmetic): 17.1%
    • Regret rate for hip replacement (i.e., not cosmetic): 4.8%
    • Regret rate for gender-affirming surgeries (for transgender patients): 1%

    So we can see, elective surgeries have an 80–99% satisfaction rate, depending on what they are. In comparison, the two joint replacements we mentioned have a 82.9–95.2% satisfaction rate. Not too dissimilar, taken in aggregate!

    In other words: if a person has studied the risks and benefits of a surgery and decides to go ahead, they’re probably going to be happy with the results, and for them, the benefits will have outweighed the risks.

    Sources for the above numbers, by the way:

    But it’s just a vanity; therapy is what’s needed instead: True or False?

    False, generally. True, sometimes. Whatever the reasons for why someone feels the way they do about their appearance—whether their face got burned in a fire or they just have triple-J cups that they’d like reduced, it’s generally something they’ve already done a lot of thinking about. Nevertheless, it does also sometimes happen that it’s a case of someone hoping it’ll be the magical solution, when in reality something else is also needed.

    How to know the difference? One factor is whether the surgery is “type change” or “restorative”, and both have their pros and cons.

    • In “type change” (e.g. rhinoplasty), more psychological adjustment is needed, but when it’s all over, the person has a new nose and, statistically speaking, is usually happy with it.
    • In “restorative” (e.g. facelift), less psychological adjustment is needed (as it’s just a return to a previous state), so a person will usually be happy quickly, but ultimately it is merely “kicking the can down the road” if the underlying problem is “fear of aging”, for example. In such a case, likely talking therapy would be beneficial—whether in place of, or alongside, cosmetic surgery.

    Here’s an interesting paper on that; the sample sizes are small, but the discussion about the ideas at hand is a worthwhile read:

    Does cosmetic surgery improve psychosocial wellbeing?

    Some people will never be happy no matter how many surgeries they get: True or False?

    True! We’re going to refer to the above paper again for this one. In particular, here’s what it said about one group for whom surgeries will not usually be helpful:

    ❝There is a particular subgroup of people who appear to respond poorly to cosmetic procedures. These are people with the psychiatric disorder known as “body dysmorphic disorder” (BDD). BDD is characterised by a preoccupation with an objectively absent or minimal deformity that causes clinically significant distress or impairment in social, occupational, or other areas of functioning.

    For several reasons, it is important to recognise BDD in cosmetic surgery settings:

    Firstly, it appears that cosmetic procedures are rarely beneficial for these people. Most patients with BDD who have had a cosmetic procedure report that it was unsatisfactory and did not diminish concerns about their appearance.

    Secondly, BDD is a treatable disorder. Serotonin-reuptake inhibitors and cognitive behaviour therapy have been shown to be effective in about two-thirds of patients with BDD❞

    ~ Dr. David Castle et al. (lightly edited for brevity)

    Which is a big difference compared to, for example, someone having triple-J breasts that need reducing, or the wrong genitals for their gender, or a face whose features are distinct outliers.

    Whether that’s a reason people with BDD shouldn’t be able to get it is an ethical question rather than a scientific one, so we’ll not try to address that with science.

    After all, many people (in general) will try to fix their woes with a haircut, a tattoo, or even a new sportscar, and those might sometimes be bad decisions, but they are still the person’s decision to make.

    And even so, there can be protectionist laws/regulations that may provide a speed-bump, for example:

    Thinking about cosmetic surgery? New standards will force providers to tell you the risks and consider if you’re actually suitable

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Radical CBT

    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.

    Radical Acceptance!

    A common criticism of Cognitive Behavioral Therapy (CBT) is that much of it hinges on the following process:

    • You are having bad feelings
    • Which were caused by negative automatic thoughts
    • Which can be taken apart logically
    • Thus diffusing the feelings
    • And then feeling better

    For example:

    • I feel like I’m an unwanted burden to my friend
    • Because he canceled on me today
    • But a reasonable explanation is that he indeed accidentally double-booked himself and the other thing wasn’t re-arrangeable
    • My friend is trusting me to be an understanding friend myself, and greatly values my friendship
    • I feel better and look forward to our next time together

    But what if the negative automatic thoughts are, upon examination, reasonable?

    Does CBT argue that we should just “keep the faith” and go on looking at a cruel indifferent world through rose-tinted spectacles?

    Nope, there’s a back-up tool.

    This is more talked-about in Dialectic Behavior Therapy (DBT), and is called radical acceptance:

    Click Here If The Embedded Video Doesn’t Load automatically!

    Radical acceptance here means accepting the root of things as true, and taking the next step from there. It follows a bad conclusion with “alright, and now what?”

    “But all evidence points to the fact that my friend has been avoiding me for months; I really can’t ignore it or explain it away any longer”


    “Alright. Now what?”

    • Maybe there’s something troubling your friend that you don’t know about (have you asked?)
    • Maybe that something is nothing to do with you (or maybe it really is about you!)
    • Maybe there’s a way you and he can address it together (how important is it to you?)
    • Maybe it’s just time to draw a line under it and move on (with or without him)

    Whatever the circumstances, there’s always a way to move forwards.

    Feelings are messengers, and once you’ve received and processed the message, the only reason to keep feeling the same thing, is if you want to.

    Note that this is true even when you know with 100% certainty that the Bad Thing™ is real and exactly as-imagined. It’s still possible for you to accept, for example:

    “Alright, so this person really truly hates me. Damn, that sucks; I think I’ve been nothing but nice to them. Oh well. Shit happens.”

    Feel all the feelings you need to about it, and then decide for yourself where you want to go from there.

    Get: 25 CBT Worksheets To Help You Find Solutions To A Wide Variety of Problems

    Recognizing Emotions

    We talked in a previous edition of 10almonds’ Psychology Sunday about how an important part of dealing with difficult emotions is recognizing them as something that you experience, rather than something that’s intrinsically “you”.

    But… How?

    One trick is to just mentally (or out loud, if your current environment allows for such) greet them when you notice them:

    • Hello again, Depression
    • Oh, hi there Anxiety, it’s you
    • Nice of you to join us, Anger

    Not only does this help recognize and delineate the emotion, but also, it de-tooths it and recognizes it for what it is—something that doesn’t actually mean you any harm, but that does need handling.

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: