Indholdsfortegnelse for July 2013 i Prevention

ALTERNATIVE MEDICINE Tasneem Bhatia, MD, medical director and founder, the Atlanta Center for Holistic & Integrative Medicine James A. Duke, PhD, author of The Green Pharmacy: The Ultimate Compendium of Natural Remedies from the World’s Foremost Authority on Healing Herbs Tieraona Low Dog, MD, director of the fellowship, the Arizona Center for Integrative Medicine, University of Arizona Andrew Weil, MD, director, the Arizona Center for Integrative Medicine; clinical professor of medicine, University of Arizona BREAST HEALTH Susan M. Love, MD, president, the Dr. Susan Love Research Foundation; clinical professor of surgery, the David Geffen School of Medicine at UCLA DERMATOLOGY Mary P. Lupo, MD, clinical professor of dermatology, Tulane University School of Medicine FAMILY MEDICINE Rob Danoff, DO, director of the combined Family Medicine/Emergency Medicine Residency Programs at Aria Health…

These easy-to-use gadgets track how much you move, eat, and sleep, providing real-time stats and analysis so you can make smarter lifestyle choices. When you see how simple tweaks (like sitting less and taking a lunchtime lap around the office) have big payoffs, you’ll be motivated to improve your score day after day. —BL JAWBONE UP $130; jawbone.com The UP seamlessly becomes part of your everyday life, thanks to its extralong battery life (10 days) and sleek design. For extra motivation, use the app to keep an eye on the activity levels of friends who also have the tracker. HOW TO USE IT: Wear all day around your wrist; just remove if taking a swim. FUN FEATURE: The smart alarm wakes you up at the optimal time of your sleep…

Happy hour should be happy, right? It can be if you choose foods and drinks that don’t load on the calories and guilt. Marisa Moore, RD, a spokesperson for the Academy of Nutrition and Dietetics, offers three smarter picks. —Stephanie Eckelkamp Margarita Skip the sugary mixers (and slash calories!) by asking your bartender to make a simpler margarita with tequila, fresh lemon and lime juice, and a drizzle of agave nectar for sweetness. Guacamole Avocado contains a hefty dose of monounsaturated fat, which can lower “bad” LDL cholesterol, plus potassium, skin-protecting vitamin E, and lutein for healthy eyes. Salsa Salsa is a great source of lycopene, an antioxidant that has been shown to lower the risk of some cancers.…

Ever wonder how much your morning yoga session or that postdinner Pinot could lengthen or (gasp!) shorten your life? Now, thanks to a new UK research report analyzing the long-term impact of common habits, we know the answer. This chart can tell you if you’re priming yourself for a lengthy retirement or speeding toward the finish line. For each healthy activity (in the chart’s left column) that’s a regular part of your routine, add the blue number to your life expectancy (79 in the United States). For each naughty habit (right column), make a deduction. Seeing a little too much red? Consider it motivation to start taking walks during your lunch break or serving big, colorful salads with dinner. (+) ADD YEARS (–) DEDUCT YEARS Over a lifetime Drinking 2–3…

Chatting, chewing, sipping, and smiling can take a not-so-smile-worthy toll: Mouth wrinkles plague women more than men, says a Dutch study. Why? We produce less skin-protecting oil and have less facial hair to block UV rays (just this once, we’re jealous of stubble). New York City dermatologist Patricia Wexler, MD, provides fixes. LAUGH LINES We wouldn’t trade a few decades’ worth of laughs for anything. But the lines they leave around the mouth—said to resemble parentheses—are another story. A derm-administered hyaluronic acid filler can even them out. Belotero Balance ($750 and up for a syringe), approved by the FDA in 2011, is denser than other fillers, so it’s less likely to cause bluish discoloration below the skin, an occasional side effect. (Results last 3 to 6 months.) At home, a…

Burning the candle at both ends? Rose oil appears to lower blood pressure. Get an aromatic fix with the Ila Tuberose and Rose Candle for Inner Peace ($70; dermstore.com). A whiff of coconut could speed the body’s recovery from stress. We like Desert Essence Creamy Coconut Soap Bar ($5; Whole Foods). Sweet orange may help stifle anxiety. One K. Hall Designs Sweet Orange and Cassia Diffuser ($46; khalldesigns.com) for the office, please. In a study, baseball players who smelled jasmine hit better. We’ll try Intelligent Nutrients Jasmine Absolute ($97; intelligentnutrients.com).…

What It Is Sciatica is leg pain caused by a pinched nerve in the lower back. Although the pangs begin in nerve roots located on either side of the lower spine, they then course through the sciatic nerve, which runs the length of each leg from the buttock down to the foot. The leg agony, called radiculopathy, “is often worse than the back pain,” says William A. Abdu, MD, medical director of the Spine Center at Dartmouth-Hitchcock Medical Center. Usually felt in one leg, the sensation “can be intolerable,” says Birgit Ruppert, a physical therapist at the Spine Center. “Some people liken it to the nerve pain you experience if you have a toothache.” Why It Happens The most common cause is a herniated disk: When a disk develops a…

Q What can I do to improve my focus and sluggish memory? Dolores Powell HURLEY, NY A Brain fog, forgetfulness, memory loss—whatever you call it, it’s a symptom that many midlife women worry about. The big fear is that you’re sliding into early dementia. Brain activity slows with age, but in the vast majority of cases, it’s not a sign that anything is seriously wrong. That doesn’t mean you have to live with it, though. Declining nutritional status, stress, and changing hormonal patterns also play roles, and these factors are under your control. Fatten up your brain. Your brain craves fat. In fact, it’s made up of about 60% fat, which keeps brain cell membranes flexible so nutrients and neurotransmitters (brain chemicals that allow nerves and cells to communicate with…

The new trend in weight loss? Diet less, not more, for fast and long-lasting results. US and UK scientists have discovered that combining two pounds-off approaches—parttime dieting and low-carb eating—makes it possible to stick to a plan just 2 days a week while losing more weight and more belly fat than you would on a conventional 24/7 diet, all while slashing your risk of diabetes. And this isn’t the stuff of late-night infomercials. A few years ago, British researchers started using a part-time diet to help women at higher-than-average risk of breast cancer lose weight. (Obesity is a risk factor for breast cancer, and body chemicals associated with extra weight, such as the hormones insulin and leptin, can help fuel tumors.) The scientists first tested an ultra-lowcalorie plan 2 days…

IDEAL RIDE: Dirt paths, trails CONSIDER BUYING: Specialized Crosstrail, starting at $580; specialized.coma Equipped with fatter tires, flat bars, and a little shock absorption, this bike lets you ride comfortably on cinder trails, dirt paths, and other off-road surfaces. IDEAL RIDE: Open road, pavement CONSIDER BUYING: Liv/giant Avail 1, starting at $1,350; livgiantusa.com This bike was designed to fit a woman’s body. It’s comfortable enough for a 150-mile charity ride and fast enough to tear up a racecourse. IDEAL RIDE: Cruising your neighborhood CONSIDER BUYING: Trek Pure Lowstep, $490; trekbikes.com Looking to capture the simple joy of pedaling around your neighborhood or cruising the boardwalk? This town bike will make you feel confident and comfortable—even if you haven’t ridden in decades. Prices vary depending on materials and model.…

How long after your brother dies do you stop breaking things? I’m quick in the kitchen, an impulsive, dinner-in-20 kind of cook, but I’m not clumsy. Not, generally speaking, a breaker of things. Yet I’d reached the six-wineglass mark when I wrote that line in my journal. Never mind that I was accidentally shattering family heirlooms or sweeping up shards of glass every other night. I knew, in the parlance of New Age types and, fine, me, that I was a little “out of balance.” Not “in my body.” More plainly: I was a bit of a mess. It had been a month since my older brother, Denis, passed away at the age of 34—12 years since his metastatic cancer diagnosis and 3 years since my sister-in-law had given birth…

—Cheryl Thomas, Mason, OH —Glynis Buschmann, Yuba City, CA Send your best tips for celebrating your age to backpage@prevention.com…

Years ago, when I was working in Manhattan, a huge pack of high-speed cyclists once whizzed past me in Central Park, looking like a brazen school of fish in tight formation. There was something about their speed and intense concentration that caught my imagination. A few weeks later, I bought a racing bike, even though I had not ridden a bike in years. I fell in love. Every day after work, I joined the throngs of cyclists in Central Park; on weekend mornings, I would quietly trace the West Side up to the George Washington Bridge and cross into the leafy miles of Palisades Park in New Jersey. The guys in the bike shop recognized my condition immediately: I had caught the fever. Somehow everything in the world just felt…

What do a cup of coffee, a bowl of beans, and a couple of ibuprofen have in common? Surprising answer: They all reduce pain. “Popping a pill may be easier, but it does nothing to cure the underlying cause of your pain like eating the right foods can do,” says Beth Reardon, RD, director of integrative nutrition at Duke Integrative Medicine. And the number of foods proven to offer relief is growing. Here are six common aches and pains and the foods that help fight them. ACHY JOINTS Food Rx: Cherries, turmeric Here’s sweet news: Preliminary research suggests that eating about 20 tart cherries may be as effective as taking ibuprofen for reducing pain. In a more recent study, eating about 45 cherries a day reduced C-reactive protein, a major…

Are you a sucker for food labels that read “antioxidant power,” “vitaminfortified,” or “organic”? Then you’ve been taken in by what are known as health halos—product claims that make you think that what you’re buying is healthy. Sometimes it’s not. Here’s the lowdown on some of the most misleading packaged-food claims. BAKED CHIPS VS. FRIED Neither option should be considered a health food. Baked chips generally have less fat and calories than classic chips, but some varieties are highly processed and contain more ingredients, sometimes even sugar. “When the fat comes out, other ingredients go in to maintain the flavor,” says Deborah Beauvais, RD, a spokesperson for the Academy of Nutrition and Dietetics. Classic fried chips often contain just potatoes, oil, and salt, while some baked ones have those plus…

The word testosterone may bring to mind those “manhoodenhancement” spam e-mails, but the hormone is responsible for far more than virility: It protects bones and maintains muscle mass, and low levels may double the risk of type 2 diabetes. Though you may think that testosterone inevitably plummets with age, preliminary research funded by the National Health and Medical Council of Australia suggests that behavioral factors may play a bigger role than time. You’re more likely to be low in T if you’re obese, depressed, or stressed, or you aren’t getting enough sleep. Abraham Morgentaler, MD, founder and director of Men’s Health Boston, offers these natural ways to keep testosterone from flagging. Lifestyle Changes KEEP CALM AND CARRY ON Stress can lower testosterone, likely by elevating levels of the hormone cortisol.…

We joke that stress makes us want to pull our hair out—but new research suggests it may prompt hair to fall out on its own. A Case Western Reserve University study comparing identical twins found that when one twin endured more upsetting experiences, such as divorce, she was three times more likely to lose her hair than her less-stressed sibling was. “Stress releases cortisol, which produces waste products around hair follicles, making them deteriorate,” says Bahman Guyuron, MD, a professor at Case Western Reserve and the author of the study. Essential oils could help on two fronts: The potent plant oils promote relaxation and may treat hair loss. A study published in the Archives of Dermatology found that a daily scalp massage using the oils boosted hair growth in 44%…

? Jill sat slumped in my counseling office. “I feel like my husband doesn’t love me,” she said. “We go through the motions of our lives together, but there is no love between us. It’s like we are roommates living in the same house. I don’t know how much longer I can live with this emptiness.” I turned to her husband, Bob. “I don’t understand her,” he said. “I do everything I can to show her that I love her, and yet she says she doesn’t feel loved. I don’t know what else to do.” “What do you do to show your love?” I asked. “Well, I get home from work before she does, so I get dinner started. After dinner, I wash the dishes. Every Saturday, I wash the…

Q I’ve been using fluoridefree natural toothpaste for years. Should I switch? Amy Beal ZIONSVILLE, PA A Yes. I recommend you use a toothpaste that contains fluoride to prevent cavities and strengthen tooth enamel. While I hear claims about the hazards of the mineral, I think they’re exaggerated. It is toxic only in large doses. I prefer to brush with toothpaste that also contains an ingredient called chlorine dioxide—a disinfectant that appears to help rid the mouth of bacteria—and is free of synthetic dyes and sodium lauryl sulfate, a foaming agent that has been associated with skin irritation and recurrent canker sores. Some big-box stores and most health-food stores carry many brands that do not contain those ingredients but do contain fluoride. Over-the-counter whitening toothpastes are also safe, though they…

Q Are soap and water enough to clean cuts and scrapes? Kate DeSisto IPSWICH, MA A Water is your most important tool. It allows you to irrigate the area thoroughly to clean out any debris and bacteria that could cause infection. In the ER, we use highpressure irrigation with saline water to clean major wounds—but, in most cases, water from a bathroom faucet works just fine for minor cuts and scrapes. You can use mild soap, but be careful with hydrogen peroxide or rubbing alcohol, which can be caustic to wounds and damage healthy tissue needed for healing. Although the science isn’t robust, many people like to apply an antibiotic ointment—a dab will keep your wound moist, fight off bacteria, and possibly promote healing. (It’s a bit of a myth…

When my longtime doctor suggested I eat a vegan diet, I thought he was joking. Sure, I was up more than a few pounds, and my cholesterol and blood sugar readings were on the wrong side of normal. But me, not eat everything? I write about food for a living, and like most of us, I wasn’t prepared to forever give up the foods I enjoy—even if I could. That was 6 years ago, and though I ate my share of plants, the idea of avoiding meat, dairy, poultry, and even fish (which is unquestionably good for you) seemed impossible. As a compromise, I decided to take his suggestion—most of the time: I would eat vegan before 6 PM. By day, I’d adhere to a superstrict vegan diet. I decided…

1. PALM PROTECTORS Bontrager Sport WSD Glove, $20; bontrager.com. Engineered to reduce pressure on your palms when gripping a bike’s handles, these gloves will keep your hands comfy on longer rides. 2. CUTTING-EDGE KICKS Giro Petra Shoes, $80; giro.com. Stiff enough to provide a solid pedaling platform and prevent foot fatigue on the bike, these shoes also kick it with ease when you hop off for a bite to eat or a stroll around town. 3. HEADGEAR Cannondale Teramo Bike Helmet, $120; cannondale.com. This lightweight lid has 23 vents to keep you cool when temperatures rise and comes in seven fun colors. Bonus: There’s room for a ponytail. 4. PRETTY RIDER Skirt Sports Free Ride Jersey, $75; skirtsports.com. This jersey fits just as well as it flatters and has back…

Tasty Turkey Burger PREP TIME: 10 minutes TOTAL TIME: 25 minutes Serves 4 ¼ c 2% plain Greek-style yogurt 2 Tbsp chopped scallions 2 Tbsp + 2 tsp fresh lemon juice 1 lb ground organic turkey breast ¼ c coarsely chopped pitted green olives 2 oz feta, crumbled 1 tsp Greek seasoning 4 whole wheat hamburger buns, split and toasted 4 sm leaves butter lettuce 8 sm slices tomato 8 thin slices red onion 1. Stir together yogurt, scallions, and 2 tsp of the lemon juice in small bowl. Set aside. 2. Mix together turkey, olives, feta, Greek seasoning, and remaining 2 Tbsp lemon juice until just combined. Form into 4 patties. 3. Prepare lightly oiled grill for medium heat. Grill patties, turning, until golden brown and cooked through (internal…

A childhood favorite gets a sophisticated, fitnessfriendly makeover. These yummy, nutrient-packed ice pops, developed by the fit-minded chef and nutritionist at trendy NYC fitness spot Bari Studio, will help you chill out, trim down, and fuel up. —Bari Lieberman *We used 3 to 4 oz ice pop molds in these recipes. Energize VANILLA CHIA POP COOL BENEFITS: Loaded with omega-3 fats, fiber, and protein, the chia seeds in this puddinglike pop help boost your energy all day, so you have the stamina to go from working out to running errands. Scrape seeds from ½ vanilla bean into bowl. Stir in 1 cup almond milk, 3 Tbsp chia seeds, 1 Tbsp pure maple syrup, and a pinch of cinnamon. Let stand until gel forms, about 1 hour. Divide among 3 ice…

Can’t kick your snickerdoodle addiction? Spend too much time on Facebook? Some “vices” you’ve long assumed were naughty or simply unproductive can actually offer pretty nice health perks — as long as you don’t overdo it. See if you can guess the surprising answers to the following questions: Which “bad” habit… Boosts brainpower and curbs cravings? 1. Having a smoke 2. Eating a T-bone 3. Chewing gum 4. Sniffing a cleaning solvent Answer: 3. Chewing gum boosts thinking and alertness in part by increasing blood flow to the brain, finds a new study. Previous research found that people who chewed sugarless gum before eating had fewer sweet cravings and ate about 36 fewer calories, says Judy Caplan, RD, an Academy of Nutrition and Dietetics spokesperson. Helps ease allergies? 1. Living…

Marine bacteria originally studied as a way to clean ship hulls may one day help prevent chronic sinusitis (sinus inflammation)—and more. Sinusitis bacteria can form sticky biofilms that protect them from antibiotics, but a new spray under development by scientists at Newcastle University in the UK uses an enzyme found in a type of bacteria that grows on seaweed. In studies, this enzyme broke down 58% of sinusitis bacteria biofilms. Eventually, there may be more applications for fighting other bad bacteria. Genetic “Switch” Could Reduce Obesity Ending excess weight gain could become as simple as switching on your “brown fat” genes, according to new research from Ottawa Hospital Research Institute. Scientists there discovered that deactivating a gene called miR-133 caused muscle stem cells in mice to stop producing more muscle…

That radiance you exude after a week at the beach? Sure, it’s partly thanks to the full-body relaxation that comes from sipping tropical drinks under a palm tree. But credit also goes to compounds in salt water, seaweed, and other shoreline staples that naturally benefit skin and hair. No wonder more and more beauty products are incorporating ingredients derived from sand and surf. Make your vacation glow last with these beach-inspired beauty finds. —Kiera Aaron Mud Mask Funny how something that stains carpet can leave pores squeaky-clean! Ahava Purifying Mud Mask ($31; ahavaus.com) uses Dead Sea minerals to banish blackheads. Hairstyling Spray Bumble and Bumble Surf Spray ($25; bumbleandbumble.com) has three ocean staples (salt, kelp, and seaweed extracts) to keep waves as effortless as a day at the beach. Primer…

It’s easy to see how long, full lashes define eyes (just rewatch Bambi sometime). But there’s one snag: We produce fewer lashes with age. Enlist the right mascara and a few skills, though, and there’s no need to bat an eye. —KA You want more curl Gently warm an eyelash curler using a hair dryer for 5 seconds, and then hold it at the base of lashes for 3 seconds, says Amy Chance, a makeup artist in Los Angeles. The heated curler works like a mini hair iron, and the curled lashes make eyes look more open. YOUR GO-TO MASCARA: With its curved wand, Clinique High Impact Curling Mascara ($16; clinique.com) sweeps lashes up. Starting close to the root, wiggle the wand back and forth as you coat from base…

Chrisi’s Story Growing up, I always enjoyed helping others and listening to their problems, but I found myself without an emotional outlet of my own. I would seek solace in food, rewarding myself with chips and dip and easing sadness with sugary treats. Luckily, my weight was never a real issue until my mid-20s: My metabolism slowed, and the bad habits of overeating and not exercising finally caught up with me. I tried dieting and going to the gym occasionally, but I didn’t see results, so I wasn’t motivated to keep at it. It got to the point in my late 30s that I was so overweight—close to 250 pounds—that just thinking about exercise was a chore. Diabetes runs in my family, and doctors warned me that my fasting blood…

Q Why do I recall words better than pictures, while my friend’s the opposite? Ellen Epstein WASHINGTON, DC A Some people are just better at remembering in a certain way—even identical twins may vary in that regard—and it can relate to which hemisphere of the brain is dominant. Visual memory (which we call episodic memory) relates to the right hemisphere of the brain, which is associated with intuition. Verbal (semantic) memory is primarily a function of the left hemisphere, which we link with analytical thinking. The difference between the two kinds of memory becomes most obvious when it comes to recalling a deeply emotional event—9/11 or the day JFK was shot, for example. People with a strong semantic memory recall headlines, quotes, and phrases; those inclined toward visual memory retain…

It’s the season of the itch: rashes, allergies, bug bites, and prickly, peeling sunburns. Fortunately, the soothing scratch you seek is as close as your nearest supermarket. These four versatile basics won’t break the bank and are home-remedy must-haves. NONIODIZED KOSHER SALT A saline nasal wash can reduce cold or allergy symptoms by 50%. Pour 8 ounces boiled water over 1/3 teaspoon noniodized kosher salt and 1/3 teaspoon baking soda. Pour into a neti pot (a container for rinsing the nasal cavity). Stand over a sink, tilt your head to one side, and gently insert the spout into your top nostril. Water will flow out the other nostril. Refill and repeat on the other side. OATMEAL Call it the medicine porridge. Oatmeal’s avenanthramides block the release of inflammatory compounds, dramatically…

I’ll never forget the day I met Jodya Ruston. I was a young, eager personal trainer. She was one of my first clients—and what a client she was. She greeted me at the door with a cigarette in her hand. “Oh, I’ll never quit. I’ve been smoking for 45 years,” she told me, laughing in her deep, gravelly way and letting me in. She was in her 50s and about 50 pounds overweight and wanted to “shape up.” She had diabetes and neuropathy and even had survived a stroke. Walking hurt her. I could go on and on. As her trainer, I convinced her to put down the Benson & Hedges and pick up some weights. As a cyclist myself, I inspired her to buy a bike. She got a…

Brigadier General Becky Halstead is no wimp. She spent decades rising through the ranks of the US Army: Cuts and bruises from scrambling through obstacle courses and aching muscles after 12-mile marches were all in a day’s work. But the pain that suddenly overtook her in 2004 beat anything she’d ever known before. “It was like my whole body had tendinitis,” she says. “It hurt to take a shower, to have the water touching my skin.” When she got home at the end of the day, she curled up on the sofa, trying not to move. Halstead was baffled about what was wrong with her, and so was everyone else. She went from doctor to doctor, but none of them could find a cause. “I got so frustrated with physicians…

The second you haul the suitcase out of the closet, you get The Look. You know the one...that upturned face, the quivering nose, and the big, sad eyes that say, “Pleasepleaseplease don’t leave me alone at the kennel again.” (That’s from your dog. Your cat couldn’t care less.) Happily, it’s easier than ever to take your pooch (or even your kitty) along for summer fun. Here’s to a safe, happy, and stress-free vacation even the four-legged can enjoy. Get Him Car Ready Stress can make your passenger pet as sick as, well, a dog, says Derek Huntington, president-elect of the International Pet and Animal Transportation Association. “Putting your pet in the crate for short periods will help,” he says. “So will short car rides. Extend the length of the drive…