
Can you stand on one leg for 10 seconds? The answer matters for aging.
If you can't comfortably stand on one leg for 10 seconds, your body may be trying to tell you something. 'Being able to stand on one leg is one of the most predictive measurements for aging,' says Clayton Skaggs, founder of the Central Institute for Human Performance (CIHP), the Karel Lewit Clinic, and Curious Gap Labs.
A 2024 Mayo Clinic study found that the ability to maintain balance standing on one leg indicates how well a person is aging more than strength or gait. Not only does it let us in on someone's neuromuscular health, but it can also be a signal of other ailments.
'We utilize [balance] diagnostically to rule in or rule out other diseases,' says Paraminder Padgett, a neurological clinical specialist and physical therapy clinical supervisor at Dartmouth Hitchcock Medical Center. 'We know inactivity can lead to poor balance, but problems in the brain can also lead to poor balance. One of our jobs is to help tease that out.'
That's because a wide range of chronic conditions—diabetes, arthritis, multiple sclerosis, Parkinson's, Alzheimer's—can quietly erode your balance over time. Some affect nerves and proprioception, while others disrupt cognitive function and decision-making, all of which affect stability.
So while standing on one leg with your eyes closed might seem like a silly test, it's actually a surprisingly comprehensive check-in. Balance is a complex, full-body symphony involving your eyes, ears, joints, muscles, and brain. Yet after age 40, these systems slowly decline due to the sedentary lifestyle many Americans ease into.
The result? A gradual loss of stability that can have serious consequences down the line: falls, fractures, and a shrinking world as people avoid movement they no longer trust. In 2021 alone, accidental falls caused 38,000 deaths among Americans over age 65. But here's the hopeful part: it doesn't have to be that way. What balance depends on—and what starts to fade
Good balance depends on the integration of our vision, somatosensory system (responsible for the sensory information of touch from our muscles, joints, skin, and fascia), and vestibular system within our ears. When any of these systems start to slip, your sense of equilibrium can go with it.
'Just like we have wrinkles on the outside of your body, you have wrinkles on the inside,' Padgett says. 'If you use it right, the systems in the brain will continue to adapt to that degradation.'
In other words, use it or lose it. However, Skaggs says we don't necessarily need to expect these systems to dwindle as we reach the magic age of 40. 'These concepts of variation are misinterpreted relative to folks just not taking care of their health,' he says. While some physical decline is natural—like changes in muscle mass, joint mobility, or sensory precision—what we think of as 'normal aging' is often a reflection of long-term neglect.
(This one muscle could be the key to fixing your back pain.)
'When someone is trying to get out of a chair and starts to notice that they can't do that without using their hands, then that internal model will cause them to keep using their hands,' Skaggs says. 'It will become their new way of getting out of the chair, leading to more weakness and less ability to use their legs to get out of their chair.' These accommodations and precautions within these movements expedite their loss. How to protect—and even restore—your balance
The good news is that balance isn't a fixed trait. It can be trained, rebuilt, and maintained at any age—if you keep your body moving and your brain engaged.
'We are designed for our trunk balancing efforts. Your core should be dominating as a point of stability, for standing on one leg, for getting up and off the toilet or reaching down to get something in your kitchen,' Skaggs says. 'When it's not, your upper back, your hamstrings, your pectoral muscles start jumping in to help you do these simple things.' That starts becoming the pattern, and your proximal stability systems wane.
For many, your 50s is when movement starts to decline. 'I hear a lot of 'Well, I worked all my life. I retired. It's okay to sit in my recliner and watch TV all that.' Or, 'I do crossword puzzles. I'm keeping my mind active,'' Padgett says. It's not enough. Movement is essential.
(Do crossword puzzles really keep your brain sharp?)
She works on what they call 'dual tasking'—patients doing a physical activity and cognitive challenge simultaneously – to nurture their balance. For example, she says walking and naming fruits, starting with the letter A, and getting through the alphabet.
Variety in movements is also necessary as we age, especially for the vestibular system. 'The ear canals are oriented in a way to help your brain know where your head is in space, to know what upright is and if you are upright,' Padgett explains. She points to yoga and offers downward dog and other poses where your head is down. 'Your brain has to deal with and assimilate that information to know which way is upright.'
Activities that involve unpredictability or play—like juggling, hiking, or tossing a frisbee—are particularly useful. 'You're introducing complexity, and the more complex you get, the more you need to react,' Padgett says. 'You're working on your reactive balance.'
(Here's how walking barefoot can actually help your feet.)
Even going barefoot can help. 'The sensory information that comes through when you're barefoot is a lot more pronounced and beneficial. Your foot mobility is going to be more engaged when you're barefoot.' Small changes can wake up underused systems, whether you're standing on a foam pad, walking on an unpaved path, or simply closing your eyes during a balance drill.
Most importantly, find movement you enjoy. 'I certainly do not enjoy all the exercise that I do, but I always feel good when I'm done. I know that it's good for me and allows me to do the things that I want to do, mostly pain free,' she says.
Research supports what these experts see daily: systemic balance training improves physical function and may also boost memory and spatial awareness. 'The most important thing to do is to move and to move as much as possible,' Padgett says. 'So, you have to find something that's enjoyable for you.'
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The Hill
an hour ago
- The Hill
Coke with cane sugar may not be that big of a MAHA victory
Coca-Cola is going to offer a cane sugar version of its signature beverage, rather than one sweetened with corn syrup. Major segments of the food industry, including General Mills and Heinz, have pledged to remove certain colored dyes from their products. The fast-food chain Steak 'n Shake is making french fries in beef tallow rather than vegetable oil. Health and Human Services (HHS) Secretary Robert F. Kennedy Jr. has claimed them all as significant victories for his 'make America healthy again' (MAHA) movement as part of its quest to reform the U.S. food supply. 'Froot Loops is finally following its nose — toward common sense,' Kennedy said on social platform X after cereal-maker WK Kellogg Co. agreed to remove synthetic dyes from its cereal by 2027. 'I urge more companies to step up and join the movement to Make America Healthy Again.' But nutrition and food policy experts say the moves are a far cry from actually making America healthier. While they praised the administration and MAHA for drawing attention to what they said is a broken food system, the victories touted thus far have been largely symbolic and rely on the goodwill of an industry that is eager to appear helpful to avoid strict government regulation. 'I think if we're really curious about improving public health, some of the small health initiatives, like … replacing high fructose corn syrup with cane sugar, are really not where the administration should be channeling their efforts and leveraging the power that they do have,' said Priya Fielding-Singh, director of policy and programs at the George Washington University Global Food Institute. 'I think they should be focusing their efforts on initiatives that actually address the root of the problem, which is essentially a food system that promotes excess sugar, salt and fat,' Fielding-Singh said. Health officials and GOP lawmakers have taken to conservative media in recent weeks to tout the commitments from food and beverage companies to remove synthetic dyes. According to the HHS, nearly 35 percent of the industry has made such a commitment. But there's been no force behind the companies' actions, which experts said is an issue. 'Simply switching from synthetic to natural colors will not make these products less likely to cause obesity,' said Jerold Mande, a former senior official during three administrations at the Food and Drug Administration (FDA), the Department of Agriculture and the Occupational Safety and Health Administration. Barry Popkin, a nutrition professor at the University of North Carolina Gillings School of Global Public Health, said Kennedy could make a major statement by banning all colors and dyes. It wouldn't directly make Americans healthy, but it would go a long way toward making ultra-processed food look less appealing. 'All this voluntary stuff only goes so far. It really does minimal impact,' Popkin said. 'Unless he goes to the FDA and has the FDA change a regulation … there's nothing.' Kennedy has also singled out the use of high-fructose corn syrup as a major contributor to diabetes and obesity. He has previously called it 'poison,' an epithet he repeated in late April when talking about sugar. When Steak 'n Shake said earlier this month it was going to sell Coca-Cola with real cane sugar, Kennedy praised the move. 'MAHA is winning,' Kennedy posted on X. But experts said there's no substantial difference in the benefits of using cane sugar as a substitute for high-fructose corn syrup. 'At the end of the day, a Coke is still a can of Coke. It's not a fruit or a vegetable, right? And so if you're not shifting consumption away from these higher calorie, lower nutrient processed foods, toward nutrient dense, health promoting foods, then you're not actually going to be shifting the health of Americans in the right direction,' Fielding-Singh said. But if Kennedy thinks sugar is poison, 'they're both sugar and would both be poison, in his words,' said Mande, who is now CEO of Nourish Science. Health officials argue industry cooperation is key to the MAHA agenda. 'Working with industry is the best place to start. And we believe in industry to do the right thing when called upon,' Food and Drug Administration Commissioner Marty Makary and Centers for Medicare and Medicaid Services Administrator Mehmet Oz wrote in a joint op-ed in The Wall Street Journal. 'Our agencies are in a strong position to show Americans which companies are doing the right thing when it comes to popular reforms. By the time we're done, we will have built new relationships and be better positioned to hold them accountable,' Makary and Oz wrote. Yet there is plenty the agency can, and should do, that industry has pushed back against. Aviva Musicus, science director of the nonprofit Center for Science in the Public Interest, said MAHA is wasting its political capital. 'It's striking that we haven't seen the administration use policy to improve the food system. It's solely relying on voluntary industry commitments that we've seen repeatedly fail in the past,' Musicus said. 'In pushing the food industry to change, Trump and RFK Jr. have a chance to live up to their promises to fight chronic disease. Coca-Cola is at the table, but they're wasting the opportunity to actually improve health. The administration should focus on less sugar, not different sugar,' Musicus added. Popkin said he would like to see warning labels on ultra-processed foods high in sodium, added sugar and saturated fat. Kennedy 'hasn't tackled ultra-processed food yet. That'll be where he could make an impact on health in the U.S. and all the non-communicable diseases, including obesity. But he hasn't gone there yet,' Popkin said. The coming months will reveal more on the MAHA movement's plans to change how Americans eat. New dietary guidelines will be released 'in the next several months,' Kennedy said recently. In addition, a second MAHA report focused on policy recommendations is expected in August. 'We have to be considering that there could be real potential down the road,' Popkin said. 'But [there's been] nothing yet. That document will tell us if there ever be.'

Miami Herald
2 hours ago
- Miami Herald
Pepsi copies Coca-Cola to win back health-conscious consumers
Many Americans may not realize the importance of the gut microbiome, or the ecosystem of microbes that live in our intestines, and its impact on overall health. A 2023 Ipsos poll also revealed that many Americans have accepted to live with their digestive problems, with one in five saying they tried many things to resolve the issue, but haven't succeeded. Don't miss the move: Subscribe to TheStreet's free daily newsletter About 18% of Americans confirm they have been diagnosed with hemorrhoids, and 15% say they have been diagnosed with gastroesophageal reflux disease (GERD). How is this possible? Food plays a significant role in our gut and overall health. However, it is not the only culprit for various illnesses, because poor nutrition is often associated with other less healthy behaviors. Sugar-sweetened beverages (SSBs) are leading sources of added sugars in the American diet, and frequent consumption is associated with weight gain, Type 2 diabetes, kidney diseases, obesity, gout, a type of arthritis and more. However, more frequent consumers of sugary drinks tend to be those who don't exercise regularly, eat fast food often, smoke, don't sleep enough, and do not consume enough fruit, reports the CDC. Over the last couple of years, healthier soda alternatives have grown in popularity, due to the newer generations' focus on healthier lifestyles and mindful eating. U.S. Secretary of Health and Human Services Robert F. Kennedy Jr. recently started a major crackdown on various ingredients commonly found in food and beverages, with one of the goals being to eliminate synthetic dyes in food and drinks. Related: Scientists find massive anti-aging potential in magic mushrooms Kennedy Jr. also stressed that sodas are one of the biggest contributors to the poor health of many Americans. Under the White House's "Make America Healthy Again" initiative, pressure is mounting on soda giants to adapt their formulas. Just recently, it was announced that Coca-Cola might make a big change to its sodas- switching from high-fructose corn syrup to cane sugar. Earlier this year, Coca-Cola launched its own prebiotic soda under its juice brand Simply, and now its biggest rival, PepsiCo (PEP) , is making a similar move. More Retail: Target delights shoppers with savings event, 30% discountsUS government wants to make healthier eggs illegalPepsi issues stern message to employees after mass closures On July 21, the soda giant announced the launch of its Pepsi Prebiotic Cola with: 5 grams of cane sugar; Only 30 calories (a standard Pepsi serving contains about 150 calories);No artificial sweeteners; 3 grams of prebiotic fiber. Pepsi is launching prebiotic cola in two traditional flavors: Original Cola and Cherry Vanilla. Available in 12 oz. single cans for trial and 8-packs of 12 oz. cans, the new sodas will be available online this fall and at stores in early 2026. Pepsi Prebiotic Cola's launch comes a few months after the beverage titan announced the purchase of prebiotic soda brand Poppi for nearly $2 billion. Pepsi's move into a healthier beverages market was a way to win back customers. After all, according to a study by Harvard researchers, the number of young people who consumed at least one daily sugar-sweetened drink dropped to 61% from 80% between 2003 and 2016. Related: Target delights shoppers with savings event, 30% discounts Prebiotics are non-digestible, fermentable food ingredients that modify the composition or activity of gastrointestinal bacteria to benefit the host, according to the National Library of Medicine. Foods like cereals, breads, and snack foods have added prebiotics if you see on the food label some of the following terms: inulin, wheat dextrin, acacia gum, psyllium, polydextrose, GOS (galactooligosaccharides), FOS (fructooligosaccharides), and TOS (transgalactooligosaccharides). While prebiotic sodas can support your gut health, too much of it can cause gas, bloating, or diarrhea. Experts advise people who have gastrointestinal problems such as Crohn's or ulcerative colitis to avoid them. Samantha Nazareth, MD, board-certified gastroenterologist, told Woman's Health that prebiotic soda shouldn't replace plant-based foods like apples, garlic, artichokes, asparagus, and oats, which naturally contain gut-friendly fiber. The outlet consulted with experts to determine what health-conscious consumers should look for in prebiotic soda for the most benefits. They advised the following: Three grams of fiber per serving from ingredients like chicory root, inulin, and acacia fiberNo more than 10 grams of sugar Related: Veteran fund manager unveils eye-popping S&P 500 forecast The Arena Media Brands, LLC THESTREET is a registered trademark of TheStreet, Inc.


Newsweek
4 hours ago
- Newsweek
Millions Across 11 States Told To Stay out of Sun, Limit Activity
Based on facts, either observed and verified firsthand by the reporter, or reported and verified from knowledgeable sources. Newsweek AI is in beta. Translations may contain inaccuracies—please refer to the original content. Millions of Americans across almost a dozen states were instructed to stay out of the sun and limit outdoor activities, as the National Weather Service (NWS) issued a sweeping series of extreme heat warnings and advisories amid dangerous temperatures. Dozens of cities in 11 states throughout the South, Midwest, and Southwest face dangerous heat, prompting health alerts and safety guidance for vulnerable communities. Why It Matters The Centers for Disease Control and Prevention (CDC) warned that extreme heat is the deadliest weather phenomenon in the United States, causing more than 700 deaths annually. Vulnerable populations, including children, seniors, and people with chronic health conditions, face elevated risks of heat-related illness such as heat stroke and exhaustion. Rising temperatures also amplify ground-level ozone pollution, compounding risks for those with asthma or heart complaints. People drink water as they walk along the National Mall near the Washington Monument in Washington, D.C., on July 25, 2025, as a heat dome sits over the region leading to extremely high temperatures. People drink water as they walk along the National Mall near the Washington Monument in Washington, D.C., on July 25, 2025, as a heat dome sits over the region leading to extremely high temperatures. Getty Images What To Know According to the NWS Extreme Heat Warning map and recent reports, extreme heat warnings are in effect for 11 states—affecting hundreds of cities and millions of residents. The hardest-hit areas were parts of Iowa, southwest Minnesota, northeast Nebraska, and most of South Dakota. These regions are forecast to experience heat index values at or above 110 degrees Fahrenheit. In their statements on the heat warning, the NWS advised: "Drink plenty of fluids, stay in an air-conditioned room, stay out of the sun, and check up on relatives and neighbors." Officials reiterated not to leave children or pets unattended in vehicles, as car interiors can reach deadly temperatures within minutes. "For the Heat Advisory, warm and muggy conditions will continue early this morning. For the Extreme Heat Warning, dangerously hot conditions with heat index values 111 to 115 expected," the NWS said. Simultaneously, less severe heat advisories stretched across the South, Midwest, and Northeast—including Georgia and southeast South Carolina, where forecast heat index values routinely top 100 F. Cities across affected regions have opened cooling centers for residents without air conditioning, with officials encouraging people to stay indoors and avoid outdoor activities during peak heat hours. The exact temperature thresholds that trigger heat advisories vary geographically, but all current warnings indicate conditions that push the human body beyond normal heat tolerance limits. What People Are Saying The NWS in Phoenix, Arizona, said in a statement on Sunday: "Drink plenty of fluids, stay in an air-conditioned room, stay in the shade, and check up on relatives and neighbors. "Do not leave young children and pets in unattended vehicles. Car interiors will reach lethal temperatures in a matter of minutes. "Take extra precautions when outside. Wear lightweight and loose fitting clothing. Try to limit strenuous activities to early morning or evening. Take action when you see symptoms of heat exhaustion and heat stroke." What Happens Next At the time of publication, the latest extreme heat warnings remain in effect until at least 9 p.m. CDT Thursday, with the NWS advising residents to stay informed as conditions may shift.