Indholdsfortegnelse for March 2019 i Prevention

Thanks for inviting Prevention to your house every month (love what you’ve done with the place!), but did you know we could be hanging out more often? The staff here has so many brilliant ideas that not all of them fit into our pages. Here are two designed to help you get healthier: MEAL PLANNING: For a lot of us, the barrier to healthy eating isn’t lack of knowledge—we know what real food is and why our bodies need it. The problem is finding the time and motivation to cook it for every meal. That’s why our site director, Christine Mattheis, dreamed up the Meal Prep Reset (prevention.com/meal-prep-reset); it’s designed to give you four weeks’ worth of make-ahead meals and snacks so you’ll always have something healthy on hand. We’re…

An Alzheimer’s diagnosis typically comes once symptoms like memory loss or cognitive and behavioral changes have already started to appear. But new research by Duke University suggests that doctors may one day have a noninvasive way to detect it earlier, opening up the opportunity for better treatment options. Using eye scans to compare the eyes of Alzheimer’s patients to those of healthy people, researchers discovered that people with the disease had less dense retinal blood vessels and other retinal changes. “The eyes are an extension of the brain—the small blood vessels in the retina and those in the brain share the same anatomical and physiological properties, so changes going on in the brain are also likely happening in the retina,” says study coauthor Sharon Fekrat, M.D., professor of ophthalmology at…

Body massages are the gold standard for relaxing muscles (and mind!); now experts are touting facial massages as the ticket to sculpting skin. “By stimulating blood circulation in the face, massage can bring out a natural glow and potentially ‘tone’ facial muscles” over time, explains dermatologist Mona Gohara, M.D., an associate clinical professor of dermatology at Yale University. Try applying your daily leave-on skincare products, such as serum and moisturizer, with gentle massaging motions using the pads of your fingers, or by using one of the new facial massaging tools such as The Body Shop Twin Ball Massager ($12, thebodyshop.com) and E.L.F. Facial Massager, $4, elfcosmetics.com.…

You probably bargain-shop for a TV or laptop, but you might not realize that you should—or even could—do the same when it comes to prescriptions. The price can vary from pharmacy to pharmacy, but there are simple services that can help. RetailMeNot’s new Rx Saver platform, as well as ones called GoodRx and WellRx, can track down the cheapest script. You type in the name of your prescription and your zip code in an app or online to see a list of pharmacies in your area and the price of the medication at each. When you find one you like, show your phone to the pharmacist or print a coupon to receive the discounted price. Note: You can’t combine insurance coverage with these services, so ask the pharmacist to check…

SERVES 4 1 Cook 12 oz linguine per pkg. directions. Reserve 1 cup cooking liquid; drain. Return to pot and toss with 2 tsp lemon zest, 1/cup lemon juice, and 1 thinly sliced red chile. $1.93 2 Heat broiler. On large rimmed baking sheet, toss 12 oz grape tomatoes (halved), 1 lb medium peeled shrimp, and 1 anchovy (finely chopped) with 1 Tbsp oil; broil until tomatoes burst and shrimp are opaque throughout, 5 to 6 minutes. $8.28 3 Transfer to pasta pot along with any pan juices, 6 pitted green olives (roughly chopped), 1/cup parsley (chopped), 1/cup grated Parmesan, and 1 Tbsp oil and toss to combine, adding some reserved cooking liquid if pasta seems dry. $2.29 TOTAL: $12.50 NUTRITION (per serving) 520 cal, 30 g pro, 71 g…

Dr. Weil is founder and director of the Arizona Center for Integrative Medicine. Few therapies are more controversial than the ones known collectively as “energy medicine.” The term became popular in the late 1980s to describe medical interventions thought to influence energy fields (also called biofields) surrounding living organisms and the flow of vital energy through the body’s cells, tissues, and organs. These fields and flows can be impaired, practitioners believe, by physical or mental trauma. Energy medicine aims to rebalance them in order to restore physical and mental health. Some describe the process as an exchange of energy between the healer and the patient. If this sounds farfetched, keep in mind that measurable forms of energy have a longstanding, respected position in medicine. Radiation and sound waves, for example,…

1 What they do Sure, they house your microscopic eggs, but these fig-shaped sacs that lie on either side of the uterus also produce the hormones estrogen, progesterone, and testosterone. These go coursing through your body to keep your reproductive system healthy and contribute to bone, muscle, and brain development. 2 Incredible eggs You’re born with ovaries that contain 1 to 2 million eggs! By puberty, that number dwindles to 300,000, and at menopause you’re left with none. Until then, ovulation occurs each month—an egg pops through an ovarian follicle and out of the ovary, then travels through the fallopian tube to the uterus. Follicles then release hormones to prepare the lining of the uterus for pregnancy. But if the egg isn’t fertilized, hormone secretion stops, and you get your…

To keep stress in check, you should of course be eating healthfully, exercising regularly, and getting enough sleep to improve your mood, emotions, and cognition. But those are just the basics—and they’re not always easy to accomplish, especially when life is throwing lots of tension your way. Amit Sood, M.D., has advice that can up your stress-reducing game, based on the successful resilience program he runs at the Mayo Clinic. Here, four of his brain-focused, research-based strategies that work in just minutes a day. 1 Give your brain some RUM. That stands for Rest, Uplifting emotions, and Motivation. You need all three to help energize your brain and head off fatigue. So when you’re engaged in a task, take three to five minutes every couple of hours (or sooner, if…

ACTIVE 25 MIN. TOTAL 45 MIN. MAKES 12 FRITTATAS 1 Tbsp olive oil1 large red pepper, cut into ¼-in. pieces Kosher salt and pepper2 scallions, chopped6 large eggs½ cup milk1 5-oz pkg. baby spinach, chopped¼ cup fresh goat cheese, crumbled 1. Heat oven to 350°F. Spray 12-cup muffn pan with nonstick cooking spray. 2. Heat oil in a large skillet on medium. Add red pepper and ⅛ tsp each salt and pepper and cook, covered, stirring occasionally, until tender, 6 to 8 minutes. Remove from heat and stir in scallions. 3. In a large bowl, beat together eggs, milk, ¼ tsp salt, and ⅛ tsp pepper. Stir in spinach and red pepper mixture. 4. Divide batter among muffn pan cups (about ¼ cup each), top with goat cheese, and bake…

The Right Way to Wear It Wearing one strap might look cool, but it won’t feel that way down the line. “That leads to uneven distribution of forces through the spine and alterations in gait and posture, which increase risk of back pain,” says Cordelia Carter, M.D., director of the Pediatric Sports Medicine Center at Hassenfield Children’s Hospital at NYU Langone in New York City. “Wear a backpack with both shoulder straps on and tightened.” If the bag has a waist belt, fasten it; this keeps the pack closer to the body (not hanging low), which shifts some of its weight onto the hips. Wearing a backpack even with proper form places a load on the spine that’s seven times its actual weight, found a recent study by researchers at…

When children have stomach bugs, some parents may dose them with over-the-counter probiotics in an attempt to reset their guts and boost their immune systems. But a study in the New England Journal of Medicine shows that this isn’t effective. Among 971 kids under 4 with gastroenteritis, there was no difference in symptoms or recovery between those who received probiotics and those who took a placebo. It’s most important to keep kids hydrated and continue their regular diet, says Geoffrey Preidis, M.D., pediatric gastroenterologist at Texas Children’s Hospital.…

Up to 80% of patients lie to their doctors about their health, according to a new survey by University of Utah Health. Common lies are related to diet and exercise, often due to embarrassment or fear of judgment. The problem: Not being transparent with your doctor can put your health at risk if he or she doesn’t have an accurate picture of your lifestyle and health habits. Shanna Levine, M.D., an internist in New York City, explains: What you say helps them help you. “We rely on the information you provide to accurately evaluate you and assess how to treat you,” says Dr. Levine. “Misinformation can lead to delayed or inaccurate diagnosis.” For example, smokers can benefit from screening tests to detect lung or bladder cancer, and medications can be…

Wearable technology will be the number one health and fitness trend of 2019, predicts a survey in the American College of Sports Medicine’s Health & Fitness Journal. Scott McLean, director of human innovation research at Fitbit, explains how to use your heart rate data. Do some math Hitting the right target heart rate is critical for achieving fitness goals. To know whether you’re doing that, you first have to calculate your maximum heart rate—the highest number of times your heart can safely beat in one minute. Fitbit’s formula is to subtract your age from 220. Know your zones To improve performance, your number should be 85% to 100% of your max (vigorous exertion). To build cardiovascular fitness and muscle strength, shoot for 70% to 84% of your max heart rate…

SHRIMP “These are one of the best lean protein sources you can find,” says London. They’re packed with iron and magnesium, but their real benefit comes from choline, a nutrient that supports cell signaling and is vital for cardiovascular health, cognitive function, and fetal brain development. LOBSTER “Lobster provides selenium and omega-3s, which are crucial for immunity, heart health, and lower long-term risk of chronic disease,” says London. “Plus, it’s unbelievably low in calories and total fat when not loaded with mayo.” OYSTERS They offer more than pearls. Oysters are rich in key minerals such as magnesium, which has blood pressure–lowering properties and balances electrolytes, as well as calcium and potassium, keys to fluide-lectrolyte balance, healthy bones, and blood pressure regulation, says London. MUSSELS One 3-oz serving of mussels boasts…

It’s a cruel fact of March that even as the calendar inches toward spring, many of us are still facing freezing air, whipping winds, and dry indoor heat, which can lead to chapped skin, peeling nails, and more. The advice here, from dermatologists and hair experts, will keep your skin and strands healthy, soft, and ready for the good weather whenever it arrives. WARD OFF WINDBURN When it’s bitterly cold and blustery, pat a tiny drop of Vaseline on each cheek before walking outside—it creates a barrier that shields skin from the air. If you’re already burned, “smooth on a cream with an anti-inflammatory ingredient such as green tea or oatmeal to help reduce the sting,” says Marcy L. Street, M.D., founder and medical director of Doctor’s Approach Dermatology in…

Essential oils are having a major moment: They’re now found in everything from air fresheners to beauty products. Yet aromatherapy (using essential oils to heal the body and mind) isn’t new; it’s been around for centuries throughout Europe and Asia. Oils extracted from plants are popped into products that promise to improve sleep, calm anxiety, soothe digestive distress, and promote good skin. But essential oils and some of the products they’re found in aren’t regulated by the Food and Drug Administration, which makes knowing which to buy and how to safely use them confusing. That’s why we asked experts whether and how essential oils might be helpful. INHALED OILS WHAT THEY ARE: Proponents say breathing in essential oils from the bottle or a diffuser (a few drops of oil in…

WORD SQUARES Fill in the squares with the letters below so that you have the same words reading across and down. WHAT NUMBER IS NEXT? Figure out the pattern to determine the missing number. REASONING IF YOU HAVE 10 STRIPED SOCKS AND 10 POLKA-DOT SOCKS IN A DRAWER, HOW MANY DO YOU NEED TO TAKE OUT TO BE SURE YOU’LL HAVE A MATCHED PAIR? WHAT IF THEY WERE GLOVES AND YOU WANTED TO BE SURE TO GET A RIGHT-HANDED GLOVE WITH THE SAME PATTERN AS A LEFT-HANDED GLOVE? PUZZLE Which puzzle piece will fit in the empty spot? ANSWERS: WordSquares: 1.From top to bottom: Trap, Rare, Arts, Pest. 2. From top to bottom:Pack, Able, Clue, Keep. Number: 8. Reasoning: 3,11. Puzzle: D.…

If you’re drawn to keeping late hours, it might be time to try being an early bird, says a new study review: Night owls may be at greater risk for type 2 diabetes and heart disease than those with earlier bedtimes. Researchers think common night-owl habits—erratic eating and sleeping schedules—are to blame, because they can affect metabolism, hormone regulation, and glucose sensitivity. This may lead to weight gain or unnatural blood sugar fluctuations, both linked to heart disease and diabetes risk. Find a routine with tips from Raj Dasgupta, M.D., assistant professor of clinical medicine at USC Keck School of Medicine: BEDS ARE FOR SLEEPING OR SEX—AND THAT’S IT! “No eating, no working,” says Dr. Dasgupta. “If you can’t nod off in 15 or 20 minutes, leave the room and…

A species of flowering plant used to produce natural blue dye, indigo was traditionally applied by Japanese samurai warriors to help repair wounded skin. Now skincare brands are harnessing its power to soothe modern-day ailments like redness and irritation. “Indigo can help reduce the production of inflammatory hormones associated with skin issues such as psoriasis and eczema,” says Elizabeth Trattner, Ph.D., a doctor of Oriental and integrative medicine in Miami. Look for it in serums and creams for the face and body, and don’t worry—the ingredient can give products a tint, but it won’t turn you blue. 10 NUMBER OF CUPS OF UNSWEETENED BEVERAGES YOU SHOULD DRINK PER DAY; PROPER HYDRATION IS DIRECTLY RELATED TO SKIN CELL REGENERATION, WHICH IS KEY FOR RADIANCE, says Jaclyn London, M.S., R.D., nutrition director…

German researchers who analyzed 55 studies that looked at the effects of 13 oils and fats on cholesterol levels found that seed oils like sunflower oil and flaxseed oil were best at lowering “bad” LDL cholesterol, due to their unsaturated fat content. But don’t swap out extra virgin olive oil completely—this type of unsaturated fat has health benefits seed oils don’t, such as raising “good” HDL cholesterol. Instead, consider adding seed oils to your diet in place of unhealthier fats like butter and coconut oil. “If you want to lower your LDL cholesterol, exchange saturated fats for unsaturated fats,” says Lukas Schwingshackl, Ph.D., study author and researcher at the German Institute of Human Nutrition.…

Spring is a time for rebirth. Stretching and releasing the psoas muscle (which runs from the middle of the spine to the lower back, then around the pelvis and hips) allows us to release stored emotions and get in touch with our ability to be ourselves to the world, explains Andrea Mitchell, an art therapist and Pilates instructor in New York City. 1 Kneel on the floor. With your left leg, make a right angle, foot flat on the ground. 2 Keep your back straight and your abdominals tight as you shift your weight forward off your right knee. Tuck your tailbone under and shift your hips forward until you feel a stretch. 3 Lift your arms upward to deepen the stretch, or place your hands on your front thigh…

IF YOUR ROUTINE HAS SLUMPED INTO BLAH TERRITORY OVER THE winter, new exercises will get you excited to slip on sneakers again. “Mixing up your workout makes you not only the healthiest version of yourself, but also the happiest,” says Larysa DiDio, celebrity trainer and host of Tone Up in 15, a new cutting-edge fitness video program from Prevention. Research shows variety revs up enthusiasm and can lead to better results by challenging different muscle groups. Five days a week, complete the exercises in order for a 15-minute workout, or pair just one category with a brisk walk—and feel (and see!) the payoff of trying new things. CARDIO DANCE STEPS Turn up your favorite tunes! This dance sequence gets your heart rate up and works a variety of muscles, both…

if you’ve been stressed out and ignoring it—isn’t everyone stressed right now?—it could be time to do something about it. That’s because even though you may be basically healthy, tension is doing its stealthy damage. The latest evidence? Researchers have just linked high levels of the stress hormone cortisol to brain shrinkage and impaired memory in healthy middle-aged adults. And get this: The effect was more pronounced in women than in men. This new research underscores an important point. Though stress affects your whole body, ground zero is your brain. It’s not just the effects of cortisol—it’s that teeth-grinders like traffc jams, personal snubs, and financial worries are perceived and interpreted by your gray matter. Fortunately, research focused on the brain is pointing to new, more effective ways to reduce…

Feeling puffy is downright unpleasant, especially when your favorite yoga pants are giving you the squeeze or you’re dealing with belly pain and gas. A number of things can lead to bloat, from dehydration to a low-fiber diet, but adding certain foods to your eating plan can help reverse that sense of being inflated. Include these healthy, delicious picks in your meals to feel more comfortable. SMOOTHIES If you’re feeling bloated right below your rib cage, make your next meal liquid. “A fluid meal like a smoothie can help food flow out of the stomach a little faster and prevent acid reflux,” says Tamara Duker Freuman, a registered dietitian and author of The Bloated Belly Whisperer. When you make it, add a squeeze of lemon juice: A small amount of…

1 Use Pest Treatment Fleas and ticks carrying infections like Lyme disease and Rocky Mountain spotted fever can jump from pets to people. Ask your vet for regular flea and tick treatment, and always check yourself and your dog for ticks when either of you comes inside.2 2 Stick to Air Kisses The common cold cannot spread between animals and humans because the viruses that cause it infect only humans; however, some strains of influenza can spread between pets and people via coughing and sneezing, saliva, and bodily fluids. At-risk people shouldn’t kiss or get kisses from pets, as animals’ mouths contain lots of bacteria, especially if they lick their hindquarters before licking your face (yuck, but you know they do!). Focus on playing and petting—those things will keep you…