A hint of orange flavor compliments the figs in this festive dessert. It’s a lovely pie for Thanksgiving, Christmas or any occasion.
Ingredients
Pastry for single-crust pie (9 inches)
1/2 cup chopped dried figs
3 tablespoons water
2 tablespoons orange marmalade
3/4 cup packed brown sugar
1 tablespoon cornstarch
1 cup corn syrup
3 eggs
6 tablespoons butter, melted
2 teaspoons vanilla extract
1-1/2 cups deluxe mixed nuts
topping:
1 cup heavy whipping cream
2 tablespoons sugar
1 tablespoon orange marmalade
Directions
Line a 9-in. pie plate with pastry; trim and flute edges. Line pastry with a double thickness of heavy-duty foil. Bake at 450° for 8 minutes. Remove foil; bake 5 minutes longer. Cool on a wire rack. Reduce heat to 300°.
In a small saucepan, combine figs and water. Cook and stir over low heat until water is absorbed. Remove from the heat; stir in marmalade. In a large bowl, combine brown sugar and cornstarch. Add the corn syrup, eggs, butter, vanilla and fig mixture; stir in nuts. Pour into crust.
Bake at 300° for 1 to 1-1/4 hours or until set. Cover edges with foil during the last 30 minutes to prevent overbrowning if necessary. Cool on a wire rack.
In a small bowl, beat cream until it begins to thicken. Add sugar and marmalade; beat until soft peaks form. Serve with pie. Refrigerate leftovers.
If you need another reason to brush and floss, here it is: Research suggests keeping your mouth healthy might also protect your brain and heart.
Two new studies published Oct. 22 in Neurology Open Access linked gum disease and cavities to a higher risk of stroke and brain damage.
In the first study, adults with gum disease were more likely to have white matter changes in their brains.
“Gum disease is associated with a higher chance of inflammation, and inflammation has been tied to atherosclerosis as well as hardening of the small blood vessels, as we saw in this study,” study author Dr. Souvik Sen, a professor of neurology at the University of South Carolina, told CBS News.
In the second study, Sen’s team found that people with both gum disease and cavities had an 86% higher risk of stroke compared to those with healthy teeth and gums.
“If you have cavities on top of gum disease, it is double trouble. It means your risk of stroke or adverse heart event doubles,” Sen explained.
The good news: Regular oral care can make a big difference.
Brushing and flossing daily, along with routine dental visits, were linked to an 81% lower risk of stroke among participants who maintained those healthy oral habits, Sen said.
While the research does not prove that poor oral health directly causes stroke, it adds to growing evidence that inflammation in the mouth may play a role in heart and brain health.
Globally, 3.5 billion people suffer from gum disease or cavities, according to the World Health Organization (WHO).
Further, more than 795,000 Americans have a stroke each year, according to the American Heart Association. Experts say maintaining healthy teeth and gums could be one simple way to reduce that risk.
Never Eat These 8 Foods Past Their Expiration Date.
Even if food is stored properly, experts caution against eating certain items after their expiration date. While “sell by” dates posted on supermarket products often indicate peak freshness — and some foods can still be safe shortly after those dates — expiration or “use by” dates are different. Once a product passes that point, it may harbor dangerous bacteria that can cause illness.
According to Real Simple, consuming certain foods after their expiration date can increase the risk of exposure to harmful pathogens. Here are some of the biggest offenders to watch out for:
• Deli meats. Processed meats such as ham, turkey, and roast beef are highly perishable and can quickly develop harmful bacteria like Listeria after their expiration date. These should always be eaten by the “use by” date.
• Raw meat. Dr. Cynthia Odogwu warns that raw meats—including chicken, beef, and pork—are likely to spoil after their expiration date and can grow dangerous bacteria such as salmonella and E. coli, both of which can cause serious foodborne illness.
• Dairy products. Milk, soft cheeses, and yogurt can spoil quickly and harbor harmful bacteria, including Salmonella and E. coli, especially when past their expiration date. Unpasteurized cheeses, such as some versions of Brie and Camembert, should be discarded once they expire because they can become contaminated with Listeria.
• Baby formula. “This is the most important one on the list,” says Don Schaffner, a food microbiologist and distinguished professor at Rutgers University School of Environmental and Biological Sciences. “It’s the sole source of nutrition for babies being fed formula. We know it contains the listed nutrients until the date on the label. But feeding your baby this after that date could be contributing to a nutrient deficiency.” According to Prevention, baby formula should always be thrown out after the “use by” date.
• Eggs. While eggs can sometimes last a little past their sell-by date if properly refrigerated, it’s safest to consume them by the expiration date to avoid the risk of Salmonella.
• Fresh seafood. Fish and shellfish spoil very quickly and can cause serious foodborne illnesses if eaten after their expiration date. It’s best to enjoy seafood the day it’s purchased.
• Prepared salads. Store-bought salads made with mayonnaise or dairy (such as potato or chicken salad) should be consumed by their expiration date to avoid bacterial contamination. “Throw out pre-package, ready-to-eat salads once they expire,” advises Odogwu.
• Mushrooms. Spoiled mushrooms can harbor botulism or other dangerous toxins. If they appear slimy or discolored, they should be discarded immediately. To help mushrooms stay fresh longer, store them in a paper bag lined with a paper towel in the refrigerator to prevent excess moisture buildup.
A new study has revealed that verbal fluency may play a surprising role in longevity. By improving your verbal skills, you may also improve your lifespan.
Verbal fluency refers to the ability to quickly and efficiently produce words in response to a specific prompt or category. It draws on vocabulary knowledge as well as key cognitive processes, including memory, attention, and executive functioning. Doctors often use verbal fluency tests to assess brain health and cognitive performance.
Lead author of the study, Paolo Ghisletto, said that the physical body is closely connected to mental, emotional, and cognitive processes, so when one area begins to decline with age, the others often follow, according to Real Simple.
The study, published in Psychological Science, concluded that because verbal fluency relies on multiple cognitive processes — including long-term memory, vocabulary, processing efficiency, and visual memory — it can serve as a strong indicator of overall well-being.
Here are some simple ways to build and maintain verbal fluency throughout life:
• Name tasks. Set a timer for 90 seconds and choose a category, such as animals found in a zoo or words that start with the letter “S.” Name as many as you can before the timer runs out. This can be a fun family game in the car on a road trip, according to Real Simple.
• Engage socially. “People who stay verbally active through conversation, reading, or teaching tend to live longer and maintain better cognitive function,” says neurologist Dr. Kimberly Idoko. Talking regularly with others is an excellent way to stay socially engaged and keep language skills sharp.
• Storytelling. Experts say that storytelling develops listening skills, enhances verbal expression, increases comprehension, creates mental images, and improves verbal reasoning. You can begin by journaling or taking a creative writing course to build these skills.
• Learning a new language. Learning another language is associated with growth in the hippocampus, the brain region tied to memory, learning, and emotional processing. Since the hippocampus is one of the first areas affected by memory decline, strengthening it through language learning can help preserve cognitive function.
As people age — especially after 60 — many experience a gradual decline in cognitive function due to both biological and lifestyle factors. Natural brain changes, such as reduced blood flow, loss of neurons, and decreased production of neurotransmitters, can affect memory, processing speed, and problem-solving abilities. Chronic health conditions, stress, and less physical activity can also contribute to this decline.
According to EatingWell, early signs may include difficulty multitasking, forgetting names, or trouble staying focused. However, eating a balanced diet rich in protein, fruits, and vegetables, while limiting sodium and saturated fats, can help slow age-related cognitive decline.
Here are six brain-boosting foods that can help protect your mental sharpness:
• Fatty fish. Fish like salmon, mackerel, and sardines are packed with omega-3 fatty acids (DHA and EPA)—essential fats that support healthy brain cell membranes and communication between brain cells. Omega-3s also reduce inflammation, enhance memory, and may help prevent age-related cognitive decline.
• Wild blueberries. In a study of adults over 65, those who consumed wild blueberry powder daily for six months showed improved mental processing speed. If fresh wild blueberries aren’t available, frozen ones work just as well—and regular blueberries also offer strong protection against cognitive decline.
• Leafy greens. Vegetables like spinach, kale, and Swiss chard are loaded with vitamins K, lutein, folate, and beta carotene, all linked to slower cognitive decline and better memory. These greens help protect neurons and promote long-term brain health.
• Cruciferous vegetables. Broccoli, cauliflower, and Brussels sprouts are rich in B vitamins and carotenoids, which help lower homocysteine, an amino acid associated with dementia and brain atrophy. Try sautéing them in garlic and olive oil, or add them to smoothies, soups, and sauces, suggests WellMed Healthcare.
• Eggs. Eggs are an excellent source of protein and choline, a nutrient critical for producing acetylcholine, the neurotransmitter involved in memory and learning. Research shows adults who consume about 350 milligrams of choline daily have a lower risk of dementia and Alzheimer’s disease. One egg yolk provides around 147 milligrams, so don’t skip the yolk.
• Pistachios. These colorful nuts are rich in antioxidants, healthy fats, and vitamin B6, which supports neurotransmitter function. They also contain flavonoids, manganese, copper, phosphorus, and fiber—nutrients that reduce inflammation, improve blood flow to the brain, and protect against oxidative stress. Regularly eating pistachios may help maintain sharp memory and mental clarity.
Falls are the leading cause of injury in adults 65 and older – with reports showing about 14 million adults fall each year.
Among seniors, almost 80% of falls in the home occur in the bathroom.
There are steps you can take to prevent falls, such as removing trip hazards like throw rugs, keeping track of your medications and building muscle strength.
Losing your balance can be an unsettling experience. If you fall, it can be dangerous as well. And unfortunately, falls and fall-related injuries are common occurrences. According to the World Health Organization, falls are the world’s second leading cause of unintentional injury deaths. Falls are also the leading cause of injury in adults 65 and older, notes the Centers for Disease Control and Prevention.
However, Katharine Forth, who has a PhD in motor control and completed her postdoc at NASA, where she studied how the body controls itself for balance, likes to remind people that just because fall-related injuries are common doesn’t mean they are normal. Especially for older adults, she encourages people not to assume they are destined to fall based on their age.
“Balance and postural control, that’s something that I’ve been looking at from many different angles – from an athletic standpoint, from an older adult standpoint, from an astronaut standpoint,” Forth says. “There’s many different ways that you can view it, and it’s not just a question of the human body once we hit 80, suddenly you’re at risk.”
Understanding balance challenges and fall risks for people of all ages is vital, Forth adds, both in keeping the greatest number of people safe from disastrous falls and in having respectful, productive conversations with older adults about the potential for falling.
“We write a lot about ageism in health care and how that gets expressed with fall prevention,” Forth says.
She adds that when people start assuming that fall risks are inevitable with age, they cut off a conversation about how people of all ages can reduce their fall risks.
“Your balance can change every day – it can change throughout the day,” Forth says.
By assessing your current fall risk and prioritizing your physical or cognitive health to maintain or improve your balance, you may be able to reduce your risk for falls at any age. Below, explore how the aging process impacts your fall risk and how you can support your body to prevent falls.
Fall Prevalence Among Older Adults
About 14 million adults fall each year, according to the CDC. Not all falls result in death, but they can still lead to injuries. Particularly for frail individuals or vulnerable older adults, fall-related injuries can be severe.
“This is a problem for lots of ages,” Forth says. “However, we know that if you are 80-plus, there’s frailty that’s more likely to occur. So, if somebody goes down, they are more likely to have hip fractures, for example.”
Hip fractures are one of several dangerous health consequences that may be caused by a fall. Bone fractures elsewhere in the body and traumatic brain injuries can also occur.
What Causes Falls in Older Adults?
Anyone can slip and fall, but, over time, health changes and challenges may increase your risk for falling.
“There are over 21 risk factors for falling, and, if you think about it, as we get older, you start to gather a few more of these risk factors,” Forth explains. “You know, is your eyesight poor? Is your vestibular system deteriorating? These are all things that naturally happen with aging.”
Dr. Esiquio Casillas, senior vice president andchief medical officer for the AltaMed Health Services Program of All-Inclusive Care for the Elderly, or PACE, in the Los Angeles area, adds that “aging affects our muscle strength and flexibility, making it more challenging to maintain balance and stability.”
“Older adults are also more likely to have chronic conditions that can affect their mobility, coordination and overall stability,” Casillas continues.“Plus, age-related vision changes and hearing loss can make it harder to navigate and identify potential hazards.”
Some systems in the body in which age-related changes can increase your fall risk include:
Visual system. Partial or total loss of vision can impair balance
Nervous system. A decline in or loss of nerve function in the feet, or proprioception abilities, can impair balance.
Skeletal system. Reductions in bone strength can increase risks for falls.
Muscular system. Muscle loss or impaired muscle function can increase risk for falls.
Vestibular system. Deterioration of the system in your inner ear can impact your balance and coordination.
Brain. Challenges with brain coordination can impair balance and increase fall risks.
Cognitive Factors and Fears That May Increase Fall Risk
Changes in brain function, such as cognitive diseases like Alzheimer’s disease and other dementias – which can develop in older adults but are not considered a natural part of aging – can increase your risks for falling. Mild cognitive impairments, lack of awareness of your health status or an internalized fear of falling may also increase your risk. Let’s explore below:
Alzheimer’s disease and dementias
Diagnoses like Alzheimer’s disease and other dementias impact memory and thinking, which can in turn increase fall risks.
Mild cognitive impairments
Mild cognitive impairments can impact judgment, which can increase fall risks. These impacts may appear less extreme than those related to Alzheimer’s or dementia, but they may also be easier to dismiss. With that in mind, it is important not to ignore mild cognitive impairments and the impact they could have on you or your loved one’s fall risk.
“Mild cognitive impairment may start impairing someone’s executive functioning and ability to judge risky situations,” Casillas adds.
This could lead to someone attempting activities like climbing a steep set of stairs without holding onto a railing or instead of using an elevator, when they could benefit from extra support.
Anosognosia
Anosognosia is a condition in which a person lacks insight into recognizing their health conditions. About 80% of people with dementia can develop anosognosia, making it a common issue and co-factor for fall risks. Because people are unaware that they are experiencing serious cognitive diseases, they may likewise be unaware that they are at an increased risk of falling.
Dementia patients with anosognosia “wouldn’t even have awareness that they have dementia and all of these physical impairments,” Casillas says. He adds that this is concerning because, unless stopped by a doctor or loved one, they may try to engage in dangerous activities, such as driving a car, “even though their license has been taken away, because they don’t even recognize that there’s a deficit there,” in some cases.
Fear of falling
Staying vigilant about your fall risks may help you mitigate falls. But fretting about your risk too much, or letting the fear of falling consume you, can do more harm than good.
“Once someone’s fallen, they sometimes create this worsening spiral effect where they get more nervous about doing certain activities,” Casillas says. “There’s some anxiety and maybe even some depression that comes with not doing those things.”
Professionals like physical therapists (PT) or occupational therapists (OT) can work with patients to overcome their fear of falling and encourage patients to continue to partake in activities that are safe for them while they build or rebuild strength.
“A skilled OT and PT can try to help patients overcome that fear of falling and encourage people to do more of what they can do, but that is sometimes a big challenge to overcome,” Casillas says.
Social workers may also provide interventions to help people overcome these fears, Casillas adds.
How to Prevent Falls in Older Adults: Health Tips
You can take steps to support your health to improve your balance and reduce your risks of falling. Health tips for preventing falls include:
According to Forth, the standard of care for assessing fall risks is to ask someone if they’ve fallen within the last 12 months. If they have, care should be triggered. If they haven’t, care may not be necessary. The problem that can result, however, is two-fold: People who answer yes could already be severely injured, while people who answer no may be inaccurately presumed safe.
“The quality of care that’s provided for falls would not be acceptable for cardiovascular health or cancer,” Forth says. “Imagine (asking someone), ‘Have you had cancer yet?’ It seems so ludicrous when you compare it to these other conditions, but somehow with falling, it’s acceptable.”
Forth has led an effort to improve fall-risk assessments and help people make informed decisions about their health by designing and marketing a stability scale with the company Zibrio, where she is the CEO.
Some providers are taking other steps to make fall-risk assessments more comprehensive, too. At the AltaMed PACE program, Casillas says interdisciplinary team members help conduct a formal fall risk assessment that includes but is not limited to looking for vision deficits and checking for addressable obstacles in the home.
Regular exercise can keep your body fit and agile so that you’re more capable of balancing and avoiding falls and also more capable of catching yourself if you start to fall.
“Keeping active and regularly exercising muscle groups that are important in walking, bending and balance can help avoid future falls,” Casillas confirms.
The CDC recommends older adults exercise for 150 minutes a week using moderate-intensity exercises, like brisk walking, or 75 minutes a week of more intense exercise, such as jogging or hiking. The agency also recommends devoting two days a week to strengthening muscles.
In addition to your overall exercise routine, Forth recommends practicing foot-specific movements to support your balancing capabilities. These can include simple exercises like sitting down and spreading your toes wide a few times before going for a walk, she says.
“Waking the feet up a little bit and wiggling those toes around can be very helpful,” she adds.
Strong muscles and bones can support balance, helping people continue to perform their daily activities without falling.
“Maintaining strength in activities of daily living is one of the key pieces to keeping people independent,” Casillas says.
Some people may benefit from physical therapy as a way to gain or regain strength and balance.
Dr. William Buxton, a board-certified neurologist and the director of neuromuscular and neurodiagnostic medicine and of fall prevention at Pacific Neuroscience Institute in Santa Monica, California, explains that a physical therapy routine supportive of balancing skills tends to prioritize various leg and core strengthening exercises. Core strengthening can be crucial in relieving tension on other parts of the body, like nerve pressure in the legs or bone spurs in the back, that can impact overall health and fall risks.
Working on balance, posture and even treating niche conditions in the body like ear issues can help with reducing fall risks, Buxton adds.
A healthy brain and heart can support healthy balance. Taking care of the brain and heart can include managing blood sugar levels and treating conditions like diabetes and prediabetes, which can lead to nerve damage impacting balance, Buxton says.
Healthy vitamin levels support balance. In particular, long-term deficiencies in vitamin B12 may increase fall risks by causing nerve dysfunction in the feet. Evaluating B12 levels is part of the routine workup for assessing balance problems, Buxton says.
Your doctor may also suggest you get tested for a B12 deficiency if you are experiencing other unexplained nervous system symptoms. This could include numbness or tingling in your arms or legs or weakness or balance issues. If your standard blood tests suggest you may be experiencing a type of anemia, it is wise to get that looked into too.
However, while it is important to listen to your doctor if they recommend you supplement for a vitamin deficiency, you typically do not need supplements if your vitamin levels are normal. For example, Buxton says that people who are not deficient in vitamin B12 do not need to take a vitamin B12 supplement.
“It’s not something everyone needs to take, but if somebody is having problems with balance, getting B12 tested can lead to an easily correctable factor,” Buxton adds.
Certain medications can alter your alertness and hurt your balance. For example, antihistamines can make you drowsy, due to anticholinergic properties in products like Benadryl.
If someone who has recently taken Benadryl starts to fall, their brain may not respond as quickly as needed, which can increase the risk of a collision. These drugs can also make people more sleepy during the day, increasing risks of falling asleep – and falling over, Buxton says.
Drugs with anticholinergic properties can also block the neurotransmitter acetylcholine, which plays a role in involuntary muscle movements. By blocking this neurotransmitter, the drugs can slow your reaction time to certain events, such as delaying your ability to catch yourself during a fall.
In addition to any single drug’s impact on falling, Casillas explains that polypharmacy, or using five or more drugs at one time, may inhibit your balance.
“Falls often are related to side effects and drug interactions of people taking too many medications,” he adds. “If you are taking five or more medications, speak with your doctor to discuss the risks of polypharmacy and the option of reducing or eliminating unnecessary medications.”
Letting your doctor know about all the prescription and over-the-counter medications you’re taking when discussing your worries about falling enables them to effectively help with fall prevention strategies. If it’s hard to remember all your medications, consider if using a pill organizer or dispenser can help.
Alcohol can impact alertness and affect balance. Health professionals discourage alcohol use for older adults, and people of other ages too. If giving up alcohol feels like too steep of an ask, consider how you can decrease your alcohol consumption to support your health.
“Anything more than a drink a day significantly increases risks of falls,” Buxton says.
Indirectly, alcohol contributes to damage in the nerves and feet, “which decreases the ability of our feet to give our brain feedback to know where legs are in space, which can throw off balance,” Buxton says. Directly, it is a toxin to the brain, causing harm to the cerebellum, “the balance center of the brain,” he adds. Alcohol also has short-term sedative effects, which can increase your risk for falling.
While anyone can experience these negative impacts of alcohol, the National Institute on Alcohol Abuse and Alcoholism says that older adults may be more susceptible than younger adults as aging can lower the body’s tolerance for alcohol.
While the above fall risk reduction strategies can help you increase your stability and sense of safety when it comes to falls, they will not be able to reduce your risks of falling altogether.
“We can’t really eliminate the risk,” Casillas emphasizes. “It’s trying to minimize the times that they would fall or the severity of their fall. Especially if their goals of care are to remain independent, living on their own, it may not be that they can ever eliminate all falls, but certainly it could be reduced to some extent.”
Fall Prevention: 7 Steps to Prevent Falls at Home
In addition to taking care of your body, taking care of your home can help reduce your risk of falling.
Some ways you can fall-proof your home include taking steps to:
Keeping a safe living environment can mean keeping a clean living environment – and decluttering appropriately. Casillas explains that stray or unnecessary items, including decorative furniture, can increase people’s risk of falling in the home.
“At times we save things that have sentimental value or gather items to give to loved ones,” Casillas says. “Other times we’ve become so used to having these items that we don’t even notice the clutter around our home.”
Getting rid of certain furniture may be an emotional experience, especially if they hold sentimental memories or meaning, Casillas says. If you’re struggling to part with old items, try to remind yourself of how doing so will benefit your health.
“This not only lowers your risk of falling or tripping, but it also makes it easier to move around your home – especially if you use a walking assistance device, like a cane or a walker,” Casillas says.
Some furniture or home items to get rid of or store away include:
Floor lamps
Boxes
Any item that can obstruct your walkways
Throw rugs
If you have carpets in your household that you do not want to remove, it is wise to ensure they are firmly fixed to the floor, as wiggly carpets can carry sneaky risks for the older adult population.
“Falls caused by loose rugs and unsecured or damaged carpets are a major cause of injury in adults age 65 or older,” Casillas says. “Over time, both rugs and carpets can bunch or bulk up, making them a trip hazard. While no-slip strips can help keep area rugs in place on tile and wooden floors, they only last so long. Plus, they can easily get caught in a person’s walker.”
In addition to clearing household items, Casillas encourages getting in the habit of regularly picking up and putting away stray items in your household to remove tripping hazards. These items include:
Bags
Mail
Loose papers
Laundry
Shoes
Pet accessories and toys
Electric cords
Preventing falls in the home isn’t solely dependent on removing items – adding helps too. Consider adding adaptive equipment, like handrails, to provide you with support around the home if you start to lose your balance.
Casillas highly recommends adding adaptive equipment to the bathroom, which is one of the most common rooms for falls. A 2014 study found that among community-dwelling older adults, falls are twice as likely to occur in the bathroom than in the living.
In the bathroom, adaptive equipment items can include:
Shower chair
Raised toilet seat
Grab bars in the shower
Grab bars near the toilet
If you find yourself constantly straining to reach items from high shelves, this could increase your risk of falling.
“Keep routinely used items within reach, at waist or counter–level,” Casillas recommends. “Avoid using step stools and ladders, and do not stand on a chair or table to reach something that’s too high.”
To grab something up high, he recommends using a reach stick or asking for help.
Wearing a fall detection device or programming your Apple Watch to act as a life-alert device can support you if a fall occurs. Fall detection is available in more recent versions of the Apple Watch. To turn on life alert features on the watch, go to Emergency SOS under the My Watch tab and select Fall Detection, then turn on Fall Detection – or ask a loved one to help do this for you.
Wearing a fall detection device can be particularly helpful if you live alone, as they “oftentimes can give the individual, their family members and their doctors comfort in having an added level of security,” Buxton says.
If you can see where you are going, you’re going to have an easier time getting from one place to another without falling. In the dark, this is easier said than done. Setting up supports like a night light can help you find your way if you need to get somewhere – for instance, the bathroom – during the night.
While fall-proofing your home can do wonders in your living space, it won’t keep you safe in unfamiliar environments, like someone else’s house. Buxton recommends having a plan for traveling and being aware that fall risks can be higher in unfamiliar places.
“The risk is oftentimes higher in unfamiliar environments because people don’t know what to watch out for,” he explains. “So it’s important to be vigilant always in terms of things that could cause somebody to fall.”
If traveling to see family or friends, you may want to request that they have good lighting turned on and clear pathways before you arrive. On the flip side, if an older relative is visiting your home, be mindful of how you can make your home safer.
High heels, floppy slippers and shoes with slippery soles can make you trip and fall. So can walking in your socks. Instead, wear properly fitting, sturdy, flat shoes with nonskid soles.
What to Do If You Fall
Falls can lead to serious consequences. So, if you lose your balance, it’s important to seek help.
If you fall, the National Institute on Aging (NIA) recommends taking the following steps:
Take deep breaths. This can help you relax.
Before you get up, decide if you are hurt. Don’t get up too fast if you are hurt.
If hurt, stay put and call for help. You can do this verbally, or through a life-alert device or smart watch if you’re wearing one. Dial a loved one on the phone if accessible or call 911 and wait for help.
If you are OK to move, move slowly. The NIA recommends slowly rolling to your side, resting, then crawling on your hands and knees to a sturdy chair. When getting onto the chair, put your hands on the chair first and position your body in a kneeling position with one knee down and one foot flat on the floor, before slowly rising yourself up to the chair.
Benefits of Good Balance
Supporting your balance can do more than reduce your risks of falling. It can support other facets of your health and raise your self-confidence too.
“Good posture, gaining better strength, these are all wonderful ways to get yourself to not only age well but to feel good while you’re doing it,” Forth says.
If you are worried about your current fall risk, or simply want to prioritize your balance for years to come, think about how you can prioritize this part of your health – and talk to your doctor about individualized suggestions.
William Buxton, MD
Buxton is a board-certified neurologist and director of neuromuscular and neurodiagnostic medicine and of fall prevention at Pacific Neuroscience Institute in Santa Monica, California.
Esiquio Casillas, MD, MPH
Casillas is chief medical officer for the AltaMed Health Services Program of All-Inclusive Care for the Elderly, or PACE, in the Los Angeles area.
Forth is the CEO of Zibrio, a stability scale company. She has a PhD in motor control and completed her postdoc at NASA, where she studied how the body controls itself for balance.
Jane Goodall's 10 Healthy Habits to Boost Longevity. (Dreamstime)
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Jane Goodall’s 10 Healthy Habits to Boost Longevity.
Jane passed at the age of 91.Here are 10 habits that contributed to Goodall’s long, healthy life:
1. A Strong Sense of Purpose
Goodall’s mission never wavered. Research shows that having a sense of purpose is linked to lower rates of depression, greater resilience, and longer life. According to The Healthy, she actually worked harder in her later years, traveling 300 days a year, to spread her message of hope.
2. Optimism
In her 2021 book, The Book of Hope: A Survival Guide for Trying Times, Goodall shared reasons for optimism — even when facing climate change and other daunting global challenges.
3. Time in Nature
Spending countless hours in forests observing chimpanzees, Goodall benefited from what science now confirms: exposure to green spaces improves sleep, lowers blood pressure, reduces chronic disease risk, and even lengthens life expectancy, according to the Harvard T.H. Chan School of Public Health.
4. Walking Daily
Goodall’s fieldwork meant hours of trekking through rugged terrain, giving her a natural full-body workout. She kept active throughout her life — even during her speaking tours. “I think the most important thing is to keep active, and to hope that your mind stays active,” she said in 2010.
5. Plant-Based Diet
Goodall championed a mostly plant-based diet rich in fruits, vegetables, grains, and legumes, while minimizing animal products. She credited her diet with maintaining her vitality. Studies confirm that plant-based eating lowers the risk of heart disease, diabetes, and cancer.
6. Cultivating Calm
“I’ve cultivated a way that I don’t get stressed very often,” she said in a 2017 interview. Her calm demeanor came from meditation, mindfulness, and years of quietly waiting, notebook in hand, for chimpanzees in the forest.
7. Love of Animals
Though best known for her groundbreaking work with primates, Goodall adored dogs. She said they gave her unconditional love — joy and comfort that nurtured her emotional well-being.
8. Practicing Self-Care
Despite a hectic schedule, Goodall recognized the importance of maintaining balance in life. She made time to care for herself physically and mentally. “It’s not selfish,” she wrote in her Good for All newsletter, stressing the importance of balance.
9. Building Strong Relationships
Although her early work was solitary, she later surrounded herself with trusted colleagues and the young people in her Roots & Shoots program. Decades of research, including the Harvard Longevity Study, show that close relationships are one of the strongest predictors of a long life.
10. Living Simply
Goodall valued simplicity. She carried her own tea kettle so she could make tea anywhere, avoided hotel housekeeping, and minimized possessions. Gratitude for life’s small comforts, along with reduced clutter, is linked to better physical and mental health.
Lynn C. Allison, a Newsmax health reporter, is an award-winning medical journalist and author of more than 30 self-help books.
Everyone probably knows the phrase “music hath charms to soothe the savage breast,” and new research suggests it may do the same for heart health.
A small study found that blood pressure appears to “synchronize” to patterns in music. British researchers say that might help boost the body’s baroreflex sensitivity — its ability to regulate blood pressure.
The new findings could have wide-ranging implications for health, according to lead author Elaine Chew. She’s a trained pianist and professor of engineering at King’s College London.
“This research raises the intriguing possibility that we could design music therapies to elicit specific biological responses in the future,” Chew explained. “This could be tailored specifically to individuals, bringing us closer to music as precision medicine. In the longer term, one day we may be able to use music to prevent heart disease or slow, arrest, or reverse its progression.”
Chew’s research focused on an aspect of music called “phrase structure.” During a performance, musicians alter the tempo and loudness of music to mark the boundaries of phrases within the piece, creating pleasing musical patterns that people are drawn to.
Some musical pieces have a more predictable phrase structure than others, the researchers noted.
Prior research by the team had already found that predictable phrasing in songs appeared to help regulate breathing and heart rate. They wondered if the same might be true for blood pressure.
To find out, Chew and colleagues tracked the heart activity of 92 people as they listened to nine of 30 recorded piano music tracks, performed by renowned pianists. Participants averaged 42 years of age.
A computer algorithm spotted each selection’s “music tempo and loudness phrase arc boundaries,” the researchers explained in an ESC news release.
They were looking specifically at “entrainment”: The body’s ability to synchronize physiological rhythms to external stimuli, such as music.
In most cases, blood pressure “entrained” to changes in music’s loudness more readily than to changes in tempo, the study showed.
Overall, the predictability of a piece of music’s phrasing was highly linked to a listener’s blood pressure synchronizing with the music, Chew and colleagues noted. This might strengthen the body’s ability to regulate blood pressure in healthy ways, they theorized.
All of this makes intuitive sense, according to Chew.
“Throughout time and across cultures, humans have moved and grooved to music,” she explained. “There are likely to be biological and social advantages to being able to coordinate our actions to an external rhythm, such as people on a boat synchronizing their rowing.”
This sort of coordinated action requires an abiity to anticipate the beginnings and ends of rhythm cycles, Chew said.
“It is this anticipation that likely influences our cardiorespiratory cycles,” she added. “It feels good to synchronize to musical structures — research has found that music uses the same reward system as food, sex and drugs.”
Because these findings were presented at a medical meeting, they should be considered preliminary until published in a peer-reviewed journal.
“We found skipping breakfast and having late dinners was associated with an increased risk of osteoporosis,” said lead researcher Dr. Hiroki Nakajima of Nara Medical University in Japan.
“Furthermore, these unhealthy eating habits were found to be linked with the accumulation of other lifestyle risk factors such as physical inactivity, smoking and insufficient sleep,” Nakajima added in a news release.
For the study, researchers analyzed health claims and checkup data from more than 927,000 people in Japan age 20 and older.
The team looked for associations between lifestyle and people’s risk of a hip, arm or leg fracture due to osteoporosis.
Results showed that skipping breakfast increased a person’s risk of a broken bone from osteoporosis by 18%, smoking by 11% and eating dinner late by 8%.
If a person both skipped breakfast and ate late dinner, their risk of osteoporosis and a bone break rose to 23%, researchers found.
Other unhealthy habits that increased risk of broken bones included daily alcohol consumption, a lack of exercise and bad sleep, researchers said.
“These results suggest that preventing osteoporosis and fractures requires not only healthy eating habits but also a broader effort to improve overall lifestyle behaviors,” Nakajima said.
People who skipped breakfast tended to have lower vitamin D and calcium intake, indicating that nutritional deficiencies could be contributing to their risk of osteoporosis, researchers wrote.
“These results indicated that osteoporosis is a lifestyle-related disease,” researchers concluded. “Future research is needed to investigate the relationship between late-night dinners and bone metabolism, as well as intervention studies focusing on guidance regarding skipping breakfast and having late dinners.”
A person’s risk of pancreatic cancer might be tied to the microbes living in their mouths, a new study says.
People have a more than tripled risk of pancreatic cancer if their mouths contain 27 types of bacteria and fungi, including some directly linked to gum disease, researchers reported Sept. 18 in JAMA Oncology.
“It is clearer than ever that brushing and flossing your teeth may not only help prevent periodontal disease but may also protect against cancer,” co-senior author Dr. Richard Hayes, a professor of population health at NYU Grossman School of Medicine, said in a news release.
Pancreatic cancer is considered a “silent killer,” because there are few effective screening methods for catching it early. That makes it a highly lethal cancer, with a five-year survival rate of just 13%, researchers said in background notes.
Previous studies have shown that bacteria can travel through swallowed saliva into the pancreas, increasing cancer risk for those with poor oral health.
However, it’s not been clear which microbes specifically contribute to pancreatic cancer, researchers said.
For the study, researchers analyzed saliva samples taken from more than 122,000 Americans participating in two large-scale studies of cancer screening and prevention.
The team identified 445 patients diagnosed with pancreatic cancer, and compared their saliva samples to those taken from a random 445 people who remained cancer-free.
Researchers identified 20 different types of bacteria and four types of fungi that affect pancreatic cancer risk.
They also linked pancreatic cancer to three bacteria already known to contribute to gum disease — Porphyromonas gingivalis, Eubacterium nodatum and Parvimonas micra.
Altogether, the entire group of microbes increased pancreatic cancer risk by nearly 3.5 times, results show.
“By profiling bacterial and fungal populations in the mouth, oncologists may be able to flag those most in need of pancreatic cancer screening,” co-senior author Jiyoung Ahn, a professor of population health and medicine at NYU Grossman School of Medicine, said in a news release.
However, researchers noted that because the study is observational, it can’t draw a direct cause-and-effect link between oral health and pancreatic cancer.
The team next plans to explore whether oral viruses might contribute to cancer and how the mouth’s microbiome might affect patients’ chances of survival.
New study suggests exercise can reduce dementia risk
Board-certified rheumatologist Dr. Mahsa Tehrani discusses how weight training could reduce the risk of dementia on ‘America Reports.’
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Dementia risk nearly doubles among those with common sleep disorder, study finds.
In the latest evidence of the direct relationship between sleep and health, researchers have found that chronic insomnia can significantly increase dementia risk.
That equates to a three-year acceleration of brain aging, according to the study, which was published in Neurology, the journal from the American Academy of Neurology.
The study followed 2,750 cognitively healthy older adults averaging 70 years of age over a period of more than 5-½ years. Roughly 16% of them suffered from chronic insomnia, according to a press release for the study.
“Chronic insomnia” is defined as a struggle to fall and/or stay asleep — which is different than people trying to pursue the “perfect sleep,” according to study author Diego Z. Carvalho, M.D., of the Mayo Clinic in Rochester, Minnesota.
“Chronic insomnia was associated with a 40% increased risk of developing cognitive impairment and dementia,” Carvalho, who is also a member of the American Academy of Neurology, told Fox News Digital.
Researchers have found that chronic insomnia can significantly increase dementia risk. (iStock)
Over the course of the study, 14% of the people with chronic insomnia developed mild cognitive impairment or dementia, compared to 10% of those who did not have the sleep disorder.
The researchers were surprised to find that participants with chronic insomnia who reported sleeping more than usual had fewer white matter spots in the brain — areas where small vessel disease may have damaged brain tissue, which have been linked to cerebrovascular disease.
Additional tests also found that this group scored lower in thinking skills. This was after adjusting for other factors like age, high blood pressure, sleep medications and sleep apnea diagnoses.
“Participants with chronic insomnia with perceived reduced sleep duration had poorer brain health, according to brain imaging findings linked to Alzheimer’s disease and cerebrovascular disease,” Carvalho said.
“The study emphasizes that even a short period of chronic insomnia can lead to potential detrimental cognitive effects later in life.”
People who had the APOE ε4 gene, which is linked to a higher risk of Alzheimer’s, were more likely to show bigger declines in memory and thinking skills, the study found.
Based on these findings, chronic insomnia could be a potentially modifiable risk factor for cognitive impairment and dementia, according to Carvalho.
“Chronic insomnia” is defined as a struggle to fall and/or stay asleep — which is different than people trying to pursue the “perfect sleep,” the lead researcher said. (iStock)
“This reinforces the importance of treating chronic insomnia — not just to improve sleep quality, but potentially to protect brain health as we age,” he said. “Our results also add to a growing body of evidence that sleep isn’t just about rest — it’s also about brain resilience.”
Dr. Marc Siegel, senior medical analyst for Fox News in New York, was not involved in the study, but said that it shows an “important association” between sleep deprivation and dementia or cognitive impairment.
waste products during sleep, and that sleep is restorative to brain cells — but we still don’t know whether the effect observed here is directly due to inattention from sleeplessness (on testing) and memory effects that could be short term,” he told Fox News Digital.
“The issue of actual neurodegeneration due to insomnia is probable, but not proven by this study.”
Participants with chronic insomnia who reported sleeping more than usual had fewer white matter spots in the brain — areas where small vessel disease may have damaged brain tissue, which have been linked to cerebrovascular disease. (iStock)
The cognitive decline could be directly due to the insomnia itself or to the breakdown of brain function that occurs as a result, Siegel added.
Dr. Earnest Lee Murray, a board-certified neurologist at Jackson-Madison County General Hospital in Jackson, Tennessee, confirmed that chronic insomnia has long been known to lead to health concerns, both neurologically and non-neurologically.
“The study emphasizes that even a short period of chronic insomnia can lead to potential detrimental cognitive effects later in life,” Murray, who was not involved in the research, told Fox News Digital.
“The study also showed chronic insomnia seems to alter the structure of the brain by increasing white matter changes commonly seen in patients with vascular pathology, such as hypertension and diabetes.”
Potential limitations
The study did have some limitations, the researcher noted.
“We did not have instruments to assess the severity of insomnia at baseline or over time,” Carvalho told Fox News Digital. “We lack longitudinal objective sleep data to look at sleep duration estimates over the years.”
“Tracking does not help with your sleep — good sleep practices do.”
The researchers were also unable to adjust for which patients received treatment for obstructive sleep apnea, such as CPAP therapy.
“We also did not have full information on the duration of usage or doses of sleep medication,” Carvalho added.
He also reiterated that the study does not prove that insomnia directly causes brain aging, only that there is an association between the two.
Tips to improve sleep
Anyone suffering from insomnia on a frequent basis should talk with their physician about ruling out potential medical reasons, Lee advised.
“Treatment may include cognitive behavioral therapy, or pharmaceutical therapy may be an option,” he said.
The researchers recommended adopting better sleep practices, including cutting out caffeinated beverages in the afternoon, cutting down on alcohol consumption, avoiding large meals or exercise before going to bed, and reducing exposure to electronics prior to bedtime.
The researcher did warn that pursuit of the “perfect sleep” can sometimes lead to an obsession with excessive tracking of sleep data, leading to “performance anxiety,” which can end up having the opposite effect.
Carvalho also urged caution when it comes to taking a pill for better sleep.
The researchers recommended adopting better sleep practices, including cutting out caffeinated beverages in the afternoon, cutting down on alcohol consumption, avoiding large meals or exercise before going to bed, and reducing exposure to electronics prior to bedtime. (iStock)
“Although sleep medications can help and are available for patients with chronic insomnia, they do not work very well in the long run if good sleep practices are not adopted,” he said. “There is no solution for poor sleep issues that does not start with the patient doing the right things.”
Murray echoed the importance of good sleep hygiene, including not using electronic devices in bed and limiting the amount of light exposure in the room to enhance the quality of sleep.
The study was supported by the National Institutes of Health, GHR Foundation, Mayo Foundation for Medical Education and Research, and a grant from Sleep Number Corporation to the Mayo Clinic.
Melissa Rudy is senior health editor and a member of the lifestyle team at Fox News Digital. Story tips can be sent to melissa.rudy@fox.com.
About 35% of U.S. adults are deficient in vitamin D, according to the Cleveland Clinic. This fat-soluble vitamin is essential for helping the body absorb calcium, supporting bone strength, and boosting immune function. You can get vitamin D naturally from sunlight, fatty fish, fortified dairy products, and supplements.
But experts warn that you can, in fact, get too much of a good thing. High doses of vitamin D can trigger dangerous side effects—including nausea, vomiting, kidney stones, and even death, reports Eating Well.
How Toxicity Happens
Vitamin D deficiency often leads people to overcompensate with supplements, sometimes taking far more than their bodies need. Unlike water-soluble vitamins that flush out easily, vitamin D builds up in fat tissue. Over time, this can cause dangerously high blood calcium levels, especially when very large doses are taken for several months.
“Vitamin D acts like a hormone in the body,” experts note, which is why excess intake can disrupt normal function and damage organs.
Warning Signs of Vitamin D Overload
Symptoms of vitamin D toxicity may include:
Persistent nausea
Vomiting
Weakness
Frequent urination
Confusion
Dehydration
Elevated calcium levels, which can cause kidney stones or organ damage
If left untreated, vitamin D toxicity can progress to kidney failure, irregular heartbeat, and even death. Anyone experiencing these symptoms while taking supplements should seek medical advice immediately.
How Much Is Too Much?
The recommended daily allowance (RDA) for vitamin D varies by age and health status:
Children, teens, and adults up to age 70: 600 IU daily
Adults over 70: 800 IU daily
In general, experts say you should not exceed 4,000 IU per day from all sources unless directed by a healthcare professional.
Safer Ways to Get Vitamin D
Whenever possible, aim to meet your vitamin D needs through food and safe sun exposure. A simple blood test can reveal your vitamin D levels, allowing your doctor to provide personalized recommendations.
Rising Heart Disease Rates in Younger Adults: Causes, Risks, and Prevention.
Think heart disease only affects older adults? Think again. More adults under 40 are experiencing heart problems than ever before, and the trend is concerning OU Health experts.
“We’re seeing younger patients with high blood pressure, high cholesterol, and even heart attacks,” said OU Health cardiologist Dr. Stavros Stavrakis, M.D., PhD, associate professor of cardiology at the University of Oklahoma College of Medicine. “The reality is that heart disease doesn’t suddenly appear at 60. It develops gradually over decades, often beginning in your 20s and 30s.”
In Oklahoma, heart disease trends among younger adults paint a concerning picture. According to the Oklahoma State Department of Health, cardiovascular disease is now the third leading cause of death for Oklahomans aged 25-44, with rates consistently higher than the national average. The state has seen a 30% increase in heart disease-related hospitalizations among adults under 45 over the past decade, reflecting a troubling shift toward earlier onset of cardiovascular problems.
Nationally, the American Heart Association reports that heart attacks are becoming more common in adults under 40, with a 2% annual increase in heart disease-related hospitalizations for this age group since 2018. More alarmingly, studies show that 1 in 5 heart attacks now occur in adults aged 40 or younger, a significant jump from just a decade ago when this age group accounted for only 1 in 10 cases.
What’s Behind the Trend?
Risk factors like obesity, high blood pressure, and diabetes are appearing earlier in life, with nearly half of adults aged 20-44 having at least one major cardiovascular risk factor.
Several lifestyle factors common among young adults also contribute to early heart disease:
Prolonged sitting and screen time
High-stress jobs and poor work-life balance
Processed food-heavy diets
Vaping and tobacco use
Inconsistent sleep patterns
Delayed medical check-ups
“Many young adults have never had their cholesterol checked or don’t know their blood pressure,” Dr. Stavrakis said. “These simple screenings can reveal early warning signs before problems develop.”
The good news? Most risk factors are within your control. Small changes now can significantly impact your heart health later:
Taking Control of Your Heart Health
Taking control of your heart health begins with scheduling an annual physical with a basic heart health screening. However, lifestyle changes also play a major role in the continued health of the heart. Small changes to make include:
Move more throughout the day–even short walks count
Choose whole foods over processed options
Prioritize 7-8 hours of quality sleep
Find healthy stress management techniques
Know your family history
Red Flags Young Adults Shouldn’t Ignore:
Oklahomans of any age should be aware of the warning signs of heart disease, which can include:
Unexplained fatigue
Shortness of breath during normal activities
Heart palpitations
Chest discomfort or pressure
High blood pressure readings
Family history of early heart disease
“The choices you make in your 20s and 30s lay the foundation for your heart health later in life,” said Dr. Stavrakis. “It’s much easier to prevent heart disease than to treat it once it develops.”
Quick Heart Health Check
When was your last blood pressure check?
Do you know your cholesterol numbers?
Have you discussed your family history with your doctor?
Are you getting regular physical activity?
How’s your stress level?
Ready to Take Charge of Your Heart Health?
OU Health’s comprehensive heart care team specializes in early detection and prevention. Our experts can help you understand your personal risk factors and develop a plan to protect your heart health for decades to come.
OU Health Physicians Cardiology, Pulmonary & Vascular Medicine Clinic brings together Oklahoma’s most comprehensive team of heart and vascular specialists, combining advanced technology with pioneering research to deliver exceptional cardiac care. As the state’s only comprehensive academic health system, OU Health provides access to groundbreaking clinical trials and the latest treatment options while training the next generation of cardiovascular specialists.
OU Health’s multidisciplinary approach means patients benefit from collaborative care that includes preventive cardiology, advanced diagnostic testing, minimally invasive procedures, and complex surgical interventions, all available in one integrated system.
