HEALTHY LIVING Fix Your. . . Balance


OVERVIEW: Balance is the ability to distribute your weight so you can stand and move without falling. ::


WHY YOU HAVE DIFFICULTIES WITH BALANCE Medications. Many common


medications can cause dizziness or damage to the inner ear, including antidepressants, antihistamines, blood pressure drugs, insulin, opioids, and NSAIDs. Age. As people age, they tend to


increase the number of medications they take, which can lead to more side effects. One survey found that two-thirds of people 65 and older take three or more medications. In addition, a weakening of muscles, particularly in the thighs, abdomen, and back, can make you unsteady. Inner ear issues. When


the middle ear becomes inflamed it can cause vertigo and problems with balance. Alcohol. Drinking alcohol


can affect the inner ear, resulting in dizziness. Medical conditions.


Low blood pressure, Parkinson’s disease, heart disease, and diabetes can lead to balance issues. Neuropathy — nerve damage in the feet and legs — can interfere with the ability to sense the ground. Ménière’s disease, a disorder of the inner ear, can also cause problems with balance.


SYMPTOMS Vertigo. A


sensation of moving or the room spinning.


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Presyncope. Feeling faint or lightheaded. Changes in vision. Information obtained visually helps with balance, so conditions that distort vision, such as cataracts and macular degeneration, affect balance.


WHAT TO DO Practice tai chi. The slow,


deliberate movements of tai chi improve balance by combining physical elements needed for maintaining equilibrium, such as leg strength, flexibility, and reflexes. Perform the one-legged stand. Hold the back of a chair while you balance on one leg for 30 seconds, then switch and balance on the other leg. As you improve, use only one hand, then just your fingertips, and finally let your hand hover above the back of the chair while you balance. Consider ginkgo biloba. If your physician approves, try taking 120 mg of ginkgo biloba a day for three months. Studies have shown it improves vertigo and the effectiveness of conventional balance training. One study found it improved dizziness in 65% of patients. Change your


footwear. Ditch heels and wear low-heeled shoes with nonskid rubber soles. Avoid walking in socks or footwear with smooth soles. Improve


posture. Poor posture, especially while


Balance Predicts Longevity


H


ow long you can balance on one foot may predict how long


you will live, according to a study published in the British Journal of Sports Medicine. Study participants, ages 51 to 75, who couldn’t stand on one foot for 10 seconds were almost twice as likely to die from any cause in the next 10 years compared to those with good balance. More than half (54%) of study participants ages 71 to 75 were unable to complete the test, and were 11 times more likely to fail than those 20 years younger. “The current findings suggest the 10-second one-legged stance is a potential practical tool that could be used in routine clinical practice to identify middle-aged and older individuals at high risk of death,” said Dr. Setor Kunutsor.


using a cellphone, can contribute to vertigo. Never cradle your phone between your ear and shoulder. Drink more water. Dizziness can


indicate dehydration. Enjoy ginger tea. One study


found that ginger can reduce the effects of vertigo better than repositioning exercises such as the Epley maneuver, a series of head movements typically performed by a physician or healthcare worker.


IF ALL ELSE FAILS If you are concerned about your balance, consult with your medical professional, who will conduct a physical examination, including checking your feet for nerve sensitivity. Depending on your doctor’s findings, you may be referred to an otolaryngologist, who might check to see if there have been changes to your inner ear that can cause balance issues. Sources: Mayo Clinic; National Institutes of Health; Harvard.edu;


kilianuppercervical.com; National Institute on Aging; Medical News Today; Bristol University; hopkinsmedicine.org; WebMD


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