Following various phone and smartwatch apps (Fitbits, fitness trackers, etc.), people have been focusing on taking 10,000 steps a day. New studies showed that all we need is 7,000 steps a day to obtain the maximum benefit of reducing our risk for type 2 diabetes, heart attack, dementia, depression, cancer and all- (“other”) cause mortality. For seniors and those unable to do 7,000, scientists found that around 4,000 steps a day still offers more health benefits than those who do 2,000 or are less active. As animals, not vegetables, we are born with legs and endowed with the ability to be active and ambulate, a natural function that our bodily system needs to stay healthy.
And talking about physical activity, another study showed that 150 minutes (2.54 hours) one to two times a week may lower death risk by 33 whopping percent!
10-second balance test
Among seniors and those who suffer from balance problems, accidental falls are a major health concern. Each year in the United States, around 7,730 older adults die due to hip fractures, a 18-33 percent death rate globally. Can a 10-second balance test predict longevity?
“People in middle to later life who could not stand on one leg for 10 seconds had nearly twice the risk of premature death than people who reached the 10-second mark,” according to a study published in the British Journal of Sports Medicine. The study involved 1,700 men and women, ages 51-75, without walking issues, and over a 7-year follow-up period, 123 of them died of various causes. It also showed that “failing the balance test was associated with an 84 percent higher risk of dying compared with passing the balance test.”
The instruction used in the study:
1. Place your left hand on a counter or wall for support.
2. To balance on your left leg, drop both arms at your sides and slowly place the top of your right foot on the inside of your left calf.
3. If you wobble, reach back to the counter or the wall to steady yourself.
4. Try to hold the position for 10 seconds without hand support.
5. Then, switch to your other hand and leg and again aim for a 10-second hold.
Copper and the brain
A new study published in Scientific Reports suggests that one particular micronutrient, copper, may be important in maintaining cognitive function as we get older.
The study also points out that moderate dietary copper intake (approximately 1.2–1.6 mg/day) is associated with better cognitive function in older adults, particularly in processing speed and executive function. Above this amount confers no further benefits.
Foods high in copper include dark chocolate, leafy green veggies, nuts, seeds, organ meats, shellfish, beef liver, shiitake mushrooms, and potatoes.
Real harm of alcohol
If we are only watching for cancer from alcohol intake, we are missing the real harm from this toxic agent. The old rule was two drinks for men and one for women. Today, studies have shown there is no safe limit for alcohol. Even a small amount causes harm.
The panel of experts revealed in MedScape that “Because cancer develops slowly, more immediate clinical markers — such as liver function changes, cognitive effects, falls, and even motor vehicle accidents — are often better indicators of harm. Alcohol’s impact is broad, affecting cognition, safety, and daily functioning.” We have to look beyond cancer for these listed harms.
Vaccines lower dementia risk
“New evidence suggests that AS01-based vaccines, beyond their established role in preventing Shingles and respiratory syncytial virus (RSV), may also reduce the risk for dementia,” according to the supportive data, published on June 25, 2025, in the journal, Vaccines, which underscores the importance of maintaining up-to-date immunizations, particularly among older adults… The use of the vaccine for Shingles (Shingrix) or RSV (ARExvy) was associated with 18 percent and 29 percent lower risk for dementia. When both vaccines were used, there was a 37 percent reduction in dementia risk.” This discovery is most encouraging, and more research into the good “side effects” of vaccines is forthcoming. This could certainly change people’s attitudes about vaccines in general.
Eating dinner early
Eating later in the evening makes blood sugar control harder for our bodies. It negatively impacts blood sugar metabolism, which is more active in the morning. Eating late at night is linked to obesity and heart disease. A twin-study from Germany “now offers fresh insight into how meal timing interacts with our internal clocks and overall health.” Here is the gist of the report: “The circadian system is a complex 24-hour timekeeping system that controls behavior and metabolism through a central clock in the brain and additional clocks in organs such as the liver and pancreas. Because of this system, our metabolism responds differently depending on when we eat, resulting in daily variations in glucose processing and hormone release after meals. Food intake itself serves as an important signal that helps align our internal clocks. Eating at times that are out of sync with the natural light-dark cycle, for example, when working night shifts, can disrupt these internal clocks and lead to adverse metabolic effects.” The study was published in the journal eBioMedicine.
Weekly shot for PD
Parkinson’s Disease (PD) is the second most common neurodegenerative illness after Alzheimer’s. There are more than 1.1 million people in the United States with PD, and each year, about 90,000 Americans are diagnosed with Parkinson’s. Globally, there are 10 million people who suffer from PD, 96 percent diagnosed after age 50. These patients take multiple drugs to control their symptoms: tremors, limb stiffness, slowness in movement, balance problems, sleep disorders, potential falls, and mental health issues. A new team of scientists in Australia has developed a weekly injectable treatment for Parkinson’s Disease, a long-acting injector implant that combines two effective drugs for PD, an alternative to multiple pills daily. This will certainly be more convenient (a more assured no-miss drug delivery) and benefit PD patients immensely. – Drug Delivery and Translational Research.
Philip S. Chua, MD, FACS, FPCS, a Cardiac Surgeon Emeritus based in Northwest Indiana and Las Vegas, Nevada, is an international medical lecturer/author, Health Advocate, medical missionary, newspaper columnist, and Chairman of the Filipino United Network-USA, a 501(c)3 humanitarian foundation in the United States. He is a decorated recipient of the Indiana Sagamore of the Wabash Award in 1995, presented by then Indiana Governor, US senator, and later a presidential candidate, Evan Bayh. Other Sagamore past awardees include President Harry S. Truman, President George HW Bush, Astronaut Gus Grissom, pugilist Muhammad Ali, David Letterman, distinguished educators, scientists, etc. (Wikipedia). Websites: FUN8888.com, Today.SPSAtoday.com, and philipSchua.com Email: scalpelpen@gmail.com
