Indholdsfortegnelse for July 2017 i Prevention

HELLO, READERS! Welcome to my 12th issue, marking the 1-year anniversary of my arrival at Prevention. I’m just as inspired now as I was when I met you in 2016. And I love the attention you’re paying us. Now I know you prefer our ad-free format and enjoy the hundreds of health tips we fit into our tidy package. (One of you made my day when you wrote in, “I get excited every time I see Prevention in my mailbox!”) I also appreciate your thoughtful criticisms: For instance, you want simpler recipes. Thank you for responding when we asked for your home remedies, haiku, and heartfelt personal stories (we published one in May). You’re an awesome community, and we want you to stick around! To entice you, I’m inaugurating the…

the oldest donor for a successful organ transplant in the Us was a 92-year-old man, whose liver was given to a 68-year-old woman. the Us Department of Health and Human services doesn’t place any cap on a donor’s age—the person’s health is considered more important—but some medical centers impose their own age limits in an effort to increase the chances of success. this may not be necessary, however: a recent study of results from kidney donors ages 50 and up found little difference in success rates provided the donors were under 80. sign up to be a donor at organdonor.gov.…

the sudden, intense desire to devour a slice of pizza or a brownie can be tough to resist. When a craving for something unhealthy strikes, try these tricks to outsmart the urge. 1. Take a walk. a brisk jaunt can slash stress, reducing the desire to eat. one study found that 15 minutes of walking can cut the craving for sugary snacks. 2. Distract yourself. text a friend, check your e-mail, grab a magazine. your brain can juggle only so much at once before it forgets the cupcake. 3. Sniff a scent. the sweetness in, say, a vanilla- or green apple–scented candle can help curb appetite. 4. Take a small taste of whatever you’re fixated on. you might find that’s all you really wanted. 5. Have a noncaloric, natural beverage.…

iprescribe exercise is a free app, created by physiotherapists, that personalizes exercise plans based on a questionnaire and medical history filled in by users. the app is especially helpful for people who are sedentary or have chronic conditions such as arthritis and want to start exercising safely, says lauren elson, a physiatrist with the spaulding rehabilitation network in boston. “it’s almost like you’re working with your own personal trainer or physical therapist,” says elson. check out iprescribeexercise.com. 30 Percentage decline in type 2 diabetes risk for middle-aged and older women who did strength training, compared with women who didnÕt…

SERVES 2 Place 2 (4 oz) salmon fillets on heated, greased grill and cook, 2 to 3 minutes per side. $ 8.50 Put in large bowl: 1 mango, peeled and diced $1.66 1 red bell pepper, chopped $1.99 ½ avocado, pitted, peeled, and diced $0.83 ¼ red onion, chopped $0.50 2 Tbsp chopped cilantro $0.67 Juice of 1 lime. Toss to mix. Top each salmon fillet with salsa. $0.79 Total: $14.94 NUTRITION (per serving) 350 cal, 26 g pro, 35 g carb, 7 g fiber, 26 g sugars, 13 g fat, 2 g sat fat, 52 mg chol, 94 mg sodium…

THERE’S NO better way to snag ultrafresh produce than by hitting your local farmers’ market. But it can be an overwhelming place, with a daunting number of options that can bust your budget. This advice from farmers’ market insiders and a nutritionist will help you make the best choices. 1 Find out where the food came from. At some farmers’ markets, the vendors may actually be resellers who buy the same food you can get in your grocery store, set up a stand, and sell it, says Lynn Caldwell, manager of Atherton Market, a farmers’ market in Charlotte, NC. “If the produce is wrapped in cellophane or the vendor is selling asparagus in October, chances are you’re dealing with a reseller,” she says. (Another giveaway: stickers on the produce.) To…

Tieraona Low Dog, MD, is a physician, educator, author, and expert in the fields of integrative medicine and women’s health. WE ALL know that preventing a sunburn is preferable to treating one. But when you forget to reapply sunscreen and your skin turns red and hot, you can usually soothe the burn at home. I advise first bringing down your skin temperature with a cool (not cold) shower or by applying cool compresses to the burned area. If the burn covers a large portion of your body, pour 1/4 cup of baking soda into a cool bath and soak in it for 10 minutes. Then use a gentle moisturizer on your skin while it’s still damp to reduce itching and peeling. Finally, you can take these additional steps to make…

There’s no shortage of products and programs offering to help people lose weight. Americans spend more than $60 billion annually on everything from gym memberships to diet soda, according to the research firm Marketdata Enterprises. But despite the spending, the number of overweight and obese Americans continues to rise. Why? It’s partly due to the persistence of weight loss myths. Here’s the truth about five of them. MYTH 1: Eating breakfast is essential for weight loss. MYTHBUSTER: You don’t have to eat breakfast to drop pounds. While some studies have found that dieters who ate breakfast were more successful, it turns out that some of that research was funded by major cereal makers, says Krista Varady, an associate professor of nutrition at the University of Illinois at Chicago. When researchers…

TEST TO GET EVERY YEAR vision as your eyes age, start scheduling a vision test every 1 to 2 years. TEST TO GET EVERY 2 YEARS Mammogram Start getting screened every other year if you aren’t already. TESTS TO GET EVERY 10 YEARS colonoscopy if you have an average risk of colorectal cancer, book your first colonoscopy at 50. Hepatitis c if you were born between 1945 and 1965, get screened to avoid complications, such as liver disease. Go as soon as you’re able; you’ll need this test only once. bone Mineral density most people can wait until age 65; schedule this test now if you’ve broken a bone after age 50 or lost half an inch of height or more within a year.…

GET YOUR RECORDS. “We all assume the records are stored and doctors have access to them,” said Mark Graber, president of the Society to Improve Diagnosis in Medicine. “Often, they don’t.” That’s because patients may get their care in different health systems, which don’t share records, even electronic records, with one another. Also, over the course of one illness, patients may change doctors and treatments. There is only one constant: the patient. Call all your providers and ask for your records so you have them all in one place. TELL YOUR STORY WELL. You may get only a few minutes with the doctor, so use them wisely. It may help to jot down notes and practice what you’ll say a few times in advance. Describe your problem succinctly and highlight…

WHEN Maryann Riley* turned 50, she expected the onset of aches, pains, and other inconveniences that often arrive with age: the sudden need for reading glasses, the sore knees. What she didn’t anticipate were the leaks. When she sneezed or coughed or went running, she felt a sudden urge to urinate and would then wet her underwear before she could reach a bathroom. At first, these bouts of incontinence— which, simply put, is the lack of control over urination—were a mystery. Riley, now 51 and living in suburban Chicago, adopted her two kids, so childbirth wear and tear wasn’t a factor. After researching the topic, she blamed perimenopause and began to search for solutions. She started doing Kegel exercises. She emptied her bladder before working out. But the problem persisted.…

SERVES 6 prep time: 10 minutes TOTAL TIME: 20 MINUTES 1 lb whole wheat spaghetti 1 pt cherry tomatoes, quartered ½ lb strawberries, diced ¼ c halved pitted olives ¼ c sliced basil + more for serving 2 Tbsp chopped oregano + more for serving 2 cloves garlic, minced Juice of 1 lemon 1 lg shallot, minced ¾ tsp kosher salt ½ tsp black pepper 2 Tbsp extra virgin olive oil 1 oz crumbled or grated ricotta salata, for serving 1. Prepare pasta per package directions, reserving ½ cup pasta water before draining. 2. In large bowl, combine tomatoes, strawberries, olives, basil, oregano, garlic, lemon juice, shallot, salt, and pepper. 3. Add pasta and stir to coat. Toss in oil and a splash of pasta water to loosen. Serve topped…

NURSES WE LOVE Thank you for honoring the often-overlooked hard work of nurses. They are as indispensable as doctors, yet we have many lists of top doctors and not enough recognition for nurses. I loved the article, and thank you to all the nurses. Paola Eisler / New york, Ny MIND GAMES Thank you for your editor’s letter about games. When I was my father’s caregiver, I made up a game that I called let’s pick the Brain. I would ask him questions about his past, and he remembered every incident, which would sometimes turn into a story. I found this to be beneficial for him and for me because I learned about our family. It’s important to challenge the mind to keep it healthy and to learn from it…

Hot summer weather can quickly dehydrate you, and because the sensation of thirst declines with age, older adults are at an increased risk. Illness and medications may further reduce thirst or increase urine production, says Marie A. Bernard, deputy director of the National Institute on Aging. Early signs of dehydration include dark yellow urine and dry skin. In severe cases, symptoms can progress to dizziness, fainting, and even seizures. To reduce your risk, Bernard recommends sipping water throughout the day rather than waiting until you feel thirsty. It’s also smart to drink a full glass of water each time you take medications (if recommended). You can hydrate with foods, too, such as soup, smoothies, and produce with high water content, like celery and watermelon.…

Years of driving experience don’t protect older adults from the dangers of texting while driving. Studies show that texting can increase the risk of a crash by as much as 2,300% for teens, young adults—and senior drivers, too. Fewer older drivers admit to checking their phones from behind the wheel, but when they do, they’re at especially high risk. Psychology professor Norman Abeles, who studies aging and driving, says older drivers can have slower reaction times, stiff joints, and diminished eyesight, all of which pose a challenge to safe driving even without texting. Technological solutions, such as phones that won’t work while a car is in motion, may help solve the problem in the future. For now, everyone should keep phones out of reach and avoid texting from the driver’s…

Spinach it’s among the top dozen types of produce with the most pesticide residue. buy organic when possible, and always wash it. Turmeric in powder form, several brands of this spice contained higher-than-usual levels of lead in 2016 and were recalled. Rice and Rice Flour they’re often contaminated with arsenic and mercury, a particular concern for people on gluten-free diets who sub them for wheat.…

The siren call of unhealthy vending machine snacks, it turns out, can be silenced. a recent study found that people made healthier choices at the machine if it was rigged to require them to wait 25 seconds longer for junk food than for healthier fare. besides pausing before putting in your coins, these suggestions from dietitian and 80twentynutrition.com president christy brissette can help you make smarter choices. 1. Drink 2 glasses of water before heading to the machine. studies show that drinking water before eating will reduce your consumption by about 100 calories. 2. Decide what you want in advance. you can probably guess at most of what’s available. tell yourself, “i will choose the lower-calorie, lighter popcorn.” 3. Try to choose a snack with 200 or fewer calories. if…

“My thighs were always my trouble spot. Now they’re more toned than ever,” says Lowell. MOVE OF THE MONTH Thigh Sweep This simple move strengthens inner and outer thighs. Do 3 sets 3 times a week. TRY IT Loop resistance band slightly above ankles and stand with abs engaged, feet hip-width apart. Shift weight onto left foot, keeping knee slightly bent. Raise right leg out to side, feeling outer thigh muscle engage (A). Next, sweep right leg to the left, crossing in front of body, feeling inner thigh engage (B). Continue back and forth for 20 seconds; repeat on opposite side for another 20 seconds. 10 MINUTES TO SLIM & STRONG FOR LIFE! For the new 8-week program that helped Lowell and other busy women get in shape with 10-minute…

Andrew Weil, MD, is founder and director of the arizona Center for integrative medicine. BUNIONS ARE bony protrusions at the base of the big toe. They form when that toe presses against the next toe, forcing the angle of the bones in the big toe to change. This often happens over time as a result of pressure from a shoe that’s too tight, particularly a pointytoed or high-heeled shoe. Unless bunions are severe, they can usually be managed without surgery. Perhaps because of footwear fashions, bunions are nine times more common in women than in men. One study estimated that 23% of women ages 18 to 65 and 36% of women over 65 have bunions. The protrusions can also develop due to limb length discrepancies, arthritis, or foot injuries, or…

Ian Kerner, PhD, is a licensed psychotherapist and a nationally recognized sexuality counselor. ELLEN CAME to see me more than a year after her husband, Tom (not their real names), passed away following a long illness. Although friends were gently encouraging her to start dating again, she felt torn. She was only 48, but she worried she’d be betraying Tom if she sought out someone new. I see many patients like Ellen—people navigating their way back to dating after the death of a significant other or a divorce. The emotional weight of these life events can hold you down. The key is to bring lightness back into your life in a way that honors the past. Try these steps. Don’t wait for the perfect moment. Go ahead and create an…

MAKE FITNESS FUN Find an activity you love and stick with it; you’ll look and feel years younger. Here’s a good reason to celebrate being a woman: There’s more than a 50% probability that by 2030, female life expectancy will break the 90-year barrier—a number thought unattainable at the turn of this century. For many of us, though, it’s not just the quantity but the quality of years that counts. “If you want a future that’s disease-free and enjoyable, it’s vital to start taking steps to protect your health and longevity,” says Roger Landry, preventive medicine physician and author of Live Long, Die Short. Follow our research-backed, decade-by-decade guide to get on the path to a longer, happier, and more vibrant life. IN YOUR 40s Set yourself up for a…

TESTS TO GET EVERY 2 TO 5 YEARS Hearing after 60, get your hearing checked every 2 years. bone Mineral density Get tested at age 65. your bone density score will determine how often you’ll need to be retested. if you have normal bone density, you can go 5 years between tests; if you have low bone density, you may need to be retested every 2 years. TEST TO GET EVERY 10 YEARS colonoscopy remember that colonoscopy you had when you turned 50? if your test was normal, you’ll repeat it every 10 years until you turn 75. between 75 and 85, talk with your doctor about whether you should continue. TEST TO STOP pap test if your last two Pap tests were normal, you can stop getting them at…

If you’re questioning a diagnosis, these steps can help you get to the truth. • talk with a librarian at a local medical school or contact one online. The Society to Improve Diagnosis in Medicine has a free program called Expert Health- Search that connects patients with medical librarians (improve diagnosis.org/page/ experthealthsearch). • search PubMed to inspect medical publications from around the world (ncbi.nlm.nih .gov/pubmed). • Get a second opinion from best doctors, a Boston-based company that connects people with medical experts. • do an internet search. Even better, go directly to reliable websites, such as medlineplus.gov and mayoclinic.org. Helen Haskell, founder of Mothers Against Medical Errors, likes uptodate.com, an evidence-based site for doctors that’s available to the public for a fee. • Join an online community, such as Smart…

A simple form of exercise, walking can lower blood pressure, help you sleep, spur weight loss, and generally improve health. But it’s easy to find reasons not to go when the time comes to lace up your sneakers. Here’s how to conquer the most common excuses for not walking, adapted from Walk Your Way to Better Health: The World’s Easiest Way to Drop Pounds, Boost Energy, and Beat Disease by Michele Stanten and the Editors of Prevention (Rodale, 2017). You can’t find the time. Keep a pair of walking shoes in your car or office so you’re always ready to go. Carve out pockets of time in your schedule when you can walk, whether that’s early in the morning, at lunch hour, or in the evening. The best time of…

%SERVES 6 %PREP TIME: 10 MINUTES %TOTAL TIME: 25 MINUTES + CHILLING TIME %8 slices (½" thick) whole wheat baguette %¼ c extra virgin olive oil + more for serving %1 sm jalapeño 1 yellow bell pepper %½ sm white onion, halved %4 c cantaloupe chunks + 1½ c diced for serving (from a 3–4 lb melon) %3 Tbsp sherry vinegar 2 cloves garlic %1 tsp kosher salt %½ tsp black pepper Parsley, for serving %1. Prepare grill or grill pan for medium heat. Brush bread slices with 2 tbsp of the oil and grill until toasted, flipping once, 3 to 5 minutes. Place 2 pieces in blender. %2. increase heat to medium high. Grill peppers, turning until charred but still crisp, 10 minutes, and onion until tender, flipping once,…

SERVES 4 PREP TIME: 15 MINUTES TOTAL TIME: 1 HOUR ½ c chopped mint + more for serving ¼ c olive oil 1½ tsp ground cumin Juice and zest of 1 lime + wedges for serving 1 serrano chile, minced 1 tsp kosher salt ¾ tsp black pepper 24 red or white pearl onions 4 boneless, skinless chicken thighs, each cut into 6 equal pieces (about 1" each) 3 peaches or nectarines, each cut into 8 wedges 1. in large bowl, combine mint, oil, cumin, lime juice and zest, serrano, salt, and pepper. 2. add onions, chicken, and peaches; marinate 20 minutes at room temperature. 3. thread onions, chicken, and peaches onto 8 skewers. 4. Prepare grill or grill pan for medium-high heat. Grill kebabs until chicken is cooked through…

25%personal or family struggles with weight management 29% losing current benefits 44% prescription drugs becoming prohibitively expensive 32% inability to cover medical bills 20% personal or family struggles with diabetes 35% losing access to reliable, affordable health care 12% personal or family struggles with quitting smoking 14 Percentage of Americans who say they live a “very healthy” lifestyle (66% say their lifestyle is “somewhat healthy”)…

Weekend warriors who are sore on monday need relief to get through the day. naturopathica muscle and Joint tea ($19) (1) contains turmeric, an antiinflammatory and antioxidant. sweet Birch deep muscle rub ($32) (2), with magnesium chloride to help regulate muscle contractions, is nongreasy and deeply penetrating. and arnica muscle & Joint Gel ($28) (3) has menthol for instant cooling and arnica flower extract to reduce pain and stiffness. (shopprevention.com)…

Don’t let the newest food trend, purple vegetables, pass you by. The violet-hued asparagus, cauliflower, cucumbers, and sweet potatoes on the shelves in your local market are more than just pretty. These veggies are loaded with anthocyanins—the same powerfully healthful flavonoids found in superfoods like blueberries and aÇaí. Anthocyanins have strong anti-inflammatory properties that may help keep blood pressure in check and lower the risk of heart disease. And with the exception of purple sweet potatoes, which have a slightly denser texture and somewhat richer flavor than the orange ones, purple veggies taste the same and are prepared in the same ways as their conventional counterparts.…

Liars, beware: Your behavior can take a psychological and physical toll. “Telling a lie is associated with a variety of cognitive, behavioral, and physical effects,” says assistant psychology professor Leanne ten Brinke, director of the Truth and Trust Lab at the University of Denver. She explains that lying can cause heart rate and blood pressure to rise, along with levels of the stress hormone cortisol. And in a Notre Dame study of 110 adults, people who were able to reduce the number of lies they told reported fewer sore throats and headaches, compared with those who continued to tell the same number of lies, over a 10-week period. Researchers estimate that the average American lies about 11 times a week. That includes the white lies that slip out when you…

Tears lubricate, clean, and protect your eyes with a mix of water, oil, and mucus. When any of these ingredients is missing, your eyes can feel sticky or irritated. Some cases of dry eyes occur when oil-secreting (meibomian) glands lining the eyelids produce less oil. In other cases, water-producing (lacrimal) glands just below the eyebrows produce less water, a problem that may be caused by autoimmune conditions, such as lupus. Women are more prone to dry eyes than men are, in part because of hormonal imbalances, especially after menopause. This advice from ophthalmologists can help. 3.2 MILLION Number of American women who suffer from dry eyes PREVENTIVE MEASURES 1 Frequent blinking “When you stare at computer and phone screens, you suppress blinking, and that’s become one of the biggest contributors…

Osteotomy if a bunion has caused severe misalignment, small breaks are made in the big toe. pins or screws secure the joint. Exostectomy if a bunion bump is very large, a piece of bone will be cut off the big toe joint before an osteotomy. Arthrodesis if the bunion was caused by severe arthritis, the arthritic surfaces of the joint are removed; screws, wires, or plates hold the joint together as it heals.…

TESTS TO GET EVERY YEAR skin in addition to performing a self-exam every month, see a dermatologist at least once a year or more often if you have a family history of skin cancer. Blood pressure if your blood pressure is less than 120/80, have it checked at least once every 2 years. if your reading is 120–139/80–90, get checked yearly and talk with your doctor: it may be worth investing in an automated monitor for home checks. TESTS TO GET EVERY 2 TO 5 YEARS Mammogram depending on your risk factors—which include your family history, having dense breasts, or having no history of pregnancy—you may wish to start regular screenings now. discuss the best plan with your doctor. Blood glucose at age 45, get your blood glucose checked to…

1. Find the right muscles. to start, insert one or two fingers into your vagina. squeeze them by contracting your pelvic floor (it should feel similar to when you try to stop a flow of urine midstream). remove your fingers and squeeze again, imagining lifting those muscles in and up. those are the muscles you’re targeting. 2. Fine-tune your form. contracting the muscles is key, but it’s also vital to fully relax them after each squeeze. “you want a toned and supple pelvic floor that contracts and relaxes with ease,” says Amy stein, a pelvic-floor specialist in new york city. When you release, visualize the pelvic-floor muscles getting longer. 3. Vary your workouts. start with 10-second squeezes followed by 10-second rests. then alternate these with 2-second squeezes and 2-second rests.…

✓ Normal Heart pumping rhythmically harder and faster ✗ Abnormal Chest pain, pressure, or tightness; skipped heartbeats or palpitations What to do Stop immediately and call 911. ✓ Normal Breathing faster and harder ✗ Abnormal Shortness of breath What to do Stop immediately and call your doctor (or 911 if it’s sudden and severe or accompanied by chest pain). ✓ Normal Muscle soreness or burning ✗ Abnormal Sharp, shooting pain in a muscle or any pain in a joint What to do Stop, rest, and apply ice. If pain persists or worsens, see a doctor. ✓ Normal General fatigue ✗ Abnormal Lightheadedness, dizziness, numbness, paralysis, speech difficulty, vision problems, or mental confusion What to do Stop immediately and call 911. Get the complete walking guide at walktobetterhealth.com.…

Strawberries Add them to your go-to chicken wrap. Whip with butter for a fruity spread. Serve salmon with a relish of strawberries, basil, and honey. Cantaloupe Top pork chops with cantaloupe and basil. Mix cubes into a green salad. Spice up wedges with lime and chili powder. Peaches Add slices to a chicken and cheese quesadilla. Toss diced peaches and ham into fried rice for a fast and easy dinner. Dice and stir into pancake batter for added sweetness and texture. Watermelon Slice and serve with fresh mozzarella and basil for a twist on caprese salad. Puree, freeze, and enjoy as sorbet. Top cubes with crumbled feta and mint for a side salad. Blackberries & Raspberries Incorporate into an omelet. Top cheese ravioli with berry sauce. Cook down to a…

SERVES 4 PREP TIME: 5 MINUTES TOTAL TIME: 15 MINUTES 4 oz part-skim Danish fontina, grated 4 oz part-skim mozzarella, grated 8 slices raisin-walnut or whole grain bread 1 c fresh blackberries 1 c fresh raspberries 4 tsp honey 1 tsp chopped rosemary 1. Combine cheeses and divide among 4 slices of bread. 2. top with berries, honey, rosemary, and another slice of bread. 3. Coat large nonstick skillet with cooking spray and heat over medium. add sandwiches and grill on one side until cheeses begin to melt and bread is golden and crisp, 3 minutes. 4. Flip and cook until cheese is fully melted and bread is toasted. transfer sandwiches to cutting board to rest, 2 to 3 minutes. Slice and serve. NUTRITION (per serving) 373 cal, 20 g…