Balance is a surprising link to overall health

Q: What's the deal with that 10-second balance test we're seeing all over the news? It doesn't seem like living longer would come down to being able to stand on one foot. Is there any science behind it, or is it just another meme?

A: The balance test you're referring to does sound simplistic. Dig deeper, though, and it's part of an important body of research that links good balance to health and well-being.

For those who aren't familiar, the test associates the ability to balance on one foot for at least 10 seconds to improved odds of a longer life span. It's the centerpiece of a new study in the British Journal of Sports Medicine and has generated headlines since its publication last June.

A team of international researchers analyzed health data from 1,702 participants ranging in age from 51 to 75. In order to take part in the research, participants had to be steady on their feet. At the start of the 12-year study, each person had three tries to successfully stand on one foot for 10 seconds with their hands by their sides. Twenty percent were unable to complete the task, and researchers noted the failure rate increased with age. Those who couldn't balance also proved to have more health problems than those who could. These included triple the rate of Type 2 diabetes as the successful balancers and a higher incidence of cardiovascular disease, unhealthful blood-lipid levels and obesity. At the end of the study, the data linked that inability to balance to nearly double the risk of death from any cause within the following 10 years.

If you've just tried to balance on one foot and fallen short of 10 seconds, don't panic. The test is not meant to predict longevity. Rather, the study's findings add to the growing understanding of how balance plays a crucial role in maintaining good health. In the U.S., more than 800,000 adults wind up in the hospital each year due to injuries from a fall. The fall itself usually isn't fatal. But complications from the injury, as well as time spent in bed, increase the risk of physical disability, respiratory or other infections and cognitive decline. Each of these can significantly reduce life expectancy.

The study also points to balance as a useful tool for assessing someone's general physical condition. That's important at any age. Although we often associate a loss of balance with older adults, researchers have found the decline actually begins in midlife, starting at about age 50. Adding a balance test to an annual physical exam could provide an early warning of musculoskeletal weakness.

The good news is it's never too late to work on improving your balance. Physical activities such as yoga, tai chi, martial arts and dance all include special attention to balance. Muscular strength is an integral part of balance, so weight training is helpful. Senior centers often offer movement classes tailored to older adults with a limited range of motion. Adults at risk of falling should get guidance from their doctors when choosing a balance activity.

• In a recent column about coffee, we discussed research that linked daily coffee consumption to lower rates of cognitive decline. This prompted a question from a reader. "Does drinking decaf provide the same health benefits as regular coffee?" she asked. "I am 71 years old and seldom drink 'real' coffee. It would be nice to get the same health benefits from my decaf."

It's a tricky question because not all studies into the health benefits of coffee distinguish between decaf and the full-strength variety, or they don't include decaf at all. However, a survey of coffee studies that did address decaf found many of the same health benefits are found in both beverages. These include a reduced risk of Type 2 diabetes, certain neurogenerative diseases and cognitive decline. The benefits of coffee are attributed to the numerous organic compounds and antioxidants it contains. Even after the chemical process to remove caffeine, it has been determined that the majority of these compounds remain in decaf.

• We recently wrote about research that found people with naturally red hair can have a higher tolerance to pain medication than the rest of the population. That means redheads can require higher doses of some painkilling medications and of anesthesia. This prompted a letter from a reader in Pennsylvania about her late husband's struggles with pain management. "He suffered from chronic pain related to degenerative arthritis, but the doses of pain medications that he was prescribed never really worked," she wrote. "Doctors were hesitant to (increase them) because of the massive problem of substance abuse. He was a true redhead - his trademark was a red beard. Perhaps this study helps to explain his journey through pain."

• With the gut microbiome a popular topic in our columns, we often discuss the colon. This led to a question from a reader with a family history of colon cancer. "Does everyone have the same diameter and length of colon, or does it correspond to one's height or weight?" they asked. "Several aunts and uncles died from colon cancer, and their tumors were very high up. I always worry the doctor won't advance far enough during a colonoscopy."

The colon, which is shaped roughly like an inverted letter U, is the final portion of the gastrointestinal tract. There is a correlation between height and the length of the colon. Also, women tend to have a longer colon than men. A curve in the colon, known as the hepatic flexure, can present difficulty in a colonoscopy if it is too sharp or too narrow. In these patients, it can be worthwhile to use the smaller pediatric colonoscope. Let your doctor know about your family history, and ask if this is a useful option for you.

Thank you, as always, to everyone who took the time to write. We love hearing from you. And to those self-described "old farts" who wrote to thank us for the flatulence column - very cheeky, but you made us laugh.

• Dr. Eve Glazier is an internist and associate professor of medicine at UCLA Health. Dr. Elizabeth Ko is an internist and assistant professor of medicine at UCLA Health. Send your questions to askthedoctors@mednet.ucla.edu.