Indholdsfortegnelse for June 2019 i Prevention

MY LIFELONG ABILITY to fall asleep anywhere is almost worthy of a Dr. Seuss book: I can nod off in a car, on a couch, at hotels and campgrounds near and far. It’s a skill that was particularly useful when I was painfully sleep-deprived as a new mom—at least I could get in three minutes between subway stops! Staying asleep, though? That became my problem a couple of years ago. The older I got, the earlier my eyes started popping open, my mind and heart racing as I silently shouted at myself to relax and go back to bed. Hot tip: That doesn’t work. Two things did help. One was, unsurprisingly, turning off my phone well before I turned out the lights. The other was meditating before bed. Even after…

SERVES 4 1 Heat grill to medium-high. Cook 12 oz whole-wheat spaghetti. 96¢ 2 In a large bowl, toss 10 oz mushrooms, 8 oz asparagus, and 1 bunch scallions (all trimmed) with 11/Tbsp olive oil and 1/tsp each red pepper flakes and kosher salt. $4.96 3 Grill vegetables until just tender, 3 to 5 minutes. Cut asparagus and scallions into 2-in. pieces; place back into bowl. 4 Using a garlic press, squeeze 1 large clove garlic into the bowl and finely grate the zest of 2 lemons on top. Halve lemons and grill, cut sides down, until charred. 82¢ 5 Add spaghetti to bowl of vegetables, squeezing in juice of lemons and tossing to combine. Serve with grated Parmesan if desired. 42¢ NUTRITION (per serving) 435 cal, 18 g pro,…

What is reflexology? PAUL HARVEY: It’s a therapy in which a practitioner uses his hands and thumbs to apply varying pressure on and around your nerve endings, or reflex points. When those nerves (on the feet, hands, and outer ears) are activated, it causes subtle reactions in targeted areas throughout the body. OK, what exactly happens when reflex points are engaged? HARVEY: Reflexology maps show where these points are and what body parts they correspond to. When one is activated, an impulse is sent through the body’s nervous system, which increases the circulation of blood and oxygen to the targeted area. This oxygen boost helps return the body to homeostasis (its normal condition). The practice can ease symptoms associated with a wide range of conditions, from headaches to digestive issues…

most of us rarely think about those hardworking rock star appendages that enable us to hit our 10,000 daily steps. “You don’t realize how important your feet are until you can’t walk—and losing the ability to be mobile is life-changing,” says Carl Kihm, D.P.M., a fellow member of the American College of Foot and Ankle Surgeons practicing in Louisville, KY. But research shows that about 25% of people age 45 and older suffer from frequent foot pain. And with more than 150 bones, joints, tendons, muscles, and ligaments in each foot, there’s a lot that can go wrong! This guide will help you prevent or manage some of the most common foot issues. The B word No, no, not that! We’re talking about bunions—an annoyance that 30% of women deal…

GINGER-MANGO ORANGE CREME SERVES 2 FREEZE: 1 cup mango chunks1 small orange, peeled and seeded1 medium carrot, grated (about ½ cup)2 tsp grated fresh ginger ADD: 1 cup orange carrot juice½ cup vanilla yogurt NUTRITION (per serving): 195 cal, 5 g pro, 43 g carb, 4 g fiber, 37 g sugars (5 g added sugars), 1 g fat (0.5 g sat fat), 3 mg chol, 110 mg sodium GREEN PIÑA COLADA SERVES 2 FREEZE: 1 cup pineapple chunks1 banana, sliced2 cups baby spinach ADD: 1 cup light coconut milk NUTRITION (per serving): 185 cal, 4 g pro, 28 g carb, 4 g fiber, 17 g sugars (0 g added sugars), 7.5 g fat (7 g sat fat), 0 mg chol, 55 mg sodium BERRY, CHIA, AND MINT SERVES 2 FREEZE: 1 cup…

About 38 million Americans suffer from migraine, but for those who are also obese, there’s a drug-free treatment option that appears to help: weight loss. That’s according to a new meta-analysis presented by researchers from Italy and the U.S. at the Endocrine Society’s annual meeting. The research team looked at 10 studies and found that among people with obesity who suffered from migraine, losing weight was linked to significant reductions in headache frequency, pain intensity and disability, and length of attacks in both adults and children. Neither the amount of weight lost nor the method (bariatric surgery versus diet and exercise changes) appeared to have an impact on migraine improvement. The reason shedding excess pounds seems to help is unclear, but researchers think doing so somehow affects chronic inflammation or…

Anyone can get deep vein thrombosis—when a blood clot develops in a deep vein, commonly in the lower leg, thigh, or pelvis. The inactivity of travel increases the risk, and while DVT is treatable, it can be fatal if the clot travels to the heart or lungs. Travis Stork, M.D., an ER physician and host of The Doctors, shares tips to detect and prevent it: LOOK OUT FOR • Swelling or tenderness in the affected area • Pain, often cramping or soreness • Redness of the skin or a feeling of warmth AVOID IT • Move: On a plane, try to pick an aisle seat, and walk every hour. If driving, pull over and stretch. In your seat (if you’re not driving), do calf raises or toe taps. • Wear…

The animal kingdom might be on to something: Tigers are said to rub their wounds on the Asian plant Centella asiatica (a.k.a. cica or gotu kola) to help them heal—hence its nickname, tiger grass. Now skincare brands are adding the ingredient to moisturizers, serums, and more to restore skin compromised by redness and sensitivity. “Rich in anti-inflammatories, antioxidants, and antibacterial properties, cica has been shown to fight off free radicals, regulate collagen synthesis, and prevent future damage from environmental stressors,” says Ava Shamban, M.D., a dermatologist and founder of SkinFive Clinics and Ava MD Dermatology in Los Angeles. “It’s well tolerated by even sensitive skin and most effective when used as a night-time treatment, while skin is in repair mode,” she explains. Find it in these Prevention picks.…

Go lean. When fat drips onto charcoal or flames, it creates smoke that contains carcinogenic (potentially cancer-causing) compounds that can cling to food. Choose lean meat and fish to help limit flare-ups and reduce those deposits. Grill some fruit. Pineapple, peaches, and melon are sweet and tasty treats, especially when their natural sugars caramelize. Eat plain or top with yogurt, nuts, or chopped coconut. Marinate. Studies show that marinating meat before grilling it may significantly reduce the formation of carcinogens. Try a blend of your favorite vinegars, citrus juices, oil, garlic, or herbs and spices. Watch the char. That smoky char might taste great, but too much (read: your chicken breast is black all over) means carcinogenic compounds are in play. To reduce charring, sear thicker pieces of meat quickly…

Breast and ovarian cancers take center stage in the news, but uterine cancer is actually the most common gynecologic one. In fact, overall it’s the fourth most common cancer in women, resulting in hysterectomy and often radiation and chemotherapy. And alarmingly, over the last 15 years, while rates of colon, lung, and other cancers have decreased, uterine cancer rates have increased by 12%. There are a number of reasons for this, but the biggest culprit is obesity (40% of women in the U.S. are now obese). Obese women are two to four times more likely to develop uterine cancer than those at a healthy weight. Fat cells make estrogen, and an overload of estrogen can result in an abnormal buildup in the lining of the uterus. That, in turn, can…

If you think its only job is to help you enjoy that ice cream cone, think again—it takes on plenty of other tasks and can even give clues about your overall health. 1 Anatomy of a Tongue That wet, pink protrusion in your mouth is amazingly intricate. The tongue is an organ made up of eight muscles that give it flexibility and endurance; they help you form sounds and allow you to move it every which way without its getting tired. It’s coated with tiny bumps called papillae, which grip food as you chew, and each of these is covered in microscopic taste buds. When taste buds come in contact with food or drink, nerve cells send a signal to your brain that tells you if you’re tasting something salty,…

Dogs and people aren’t the only ones getting more active in the warm weather: Fleas and ticks are too. Illnesses from mosquito, tick, and flea bites (called vector-borne diseases) tripled in the U.S. from 2004 to 2016 according to the CDC, so proper protection is a must. You’ve probably heard of Lyme disease, but there are other illnesses pets can contract from bugs that also can cause fever, lethargy, inflamed lymph nodes, flu-like symptoms, or lameness. These diseases are treatable, but it’s much easier to prevent infection in the first place. Here’s how. Check for Ticks, Every Time Infection can happen more quickly than you think: Though it can take up to 48 hours for a tick to infect you or your pet with Lyme disease, other bacteria that cause…

Your TV habit could affect your cancer risk, says new research in JNCI Cancer Spectrum. A study of more than 89,000 women ages 25 to 42 found that watching more than two hours of TV a day was associated with a nearly 70% increased risk of developing colorectal cancer before age 50, even after researchers controlled for factors like BMI, exercise, and family history. “TV time may be a particularly harmful inactive behavior because there aren’t social cues and interruptions that would normally prevent sitting without a break,” says Long Nguyen, M.D., gastroenterology fellow at Massachusetts General Hospital. “Prolonged sitting has been shown to impair glucose levels and decrease vitamin D levels, risk factors for colorectal cancer.” Take breaks amid Netflix binge sessions to stand, stretch, or do sets of…

If your goal is a better-looking butt and legs, look no further than the Curtsy Lunge. This move works your glute muscles and strengthens your inner and outer thighs as well as your hips, says celebrity trainer Larysa DiDio, host of Prevention’s video program Tone Up in 15 (prevention.com/tone15). 1 Grab one weight of your choice in each hand. Stand with your feet hip-width apart. 2 Step your right leg back behind you and to the left, then bend both knees (your thighs should cross) as if you were curtsying. Make sure your front knee is aligned with your front ankle, and don’t let your knee extend forward past your toes. Keep your toes and hips facing forward. 3 Return to standing, then do the same motion on the other…

The ancient practice is gaining popularity as a beauty treatment, so here’s what to know: Yes, needles are placed on the face as well as elsewhere on the body. “Acupuncture treats a skin problem by focusing on the way the respiratory or digestive system affects the skin,” explains Jill Blakeway, DACM, a doctor of acupuncture and Chinese medicine in NewYork City. “In Chinese medicine, the lungs and large intestine have a relationship with skin—and the local inflammation and dryness that affect it directly.” In addition, she says, “needles can be targeted to increase blood circulation to the skin, which tones underlying muscle.” She recommends up to eight once-a-week treatments. A dermatologist’s take: “Acupuncture hasn’t been scientifically proven to have a lasting benefit for wrinkles,” says Ellen Marmur, M.D. “If it’s…

You switch your wardrobe for summer—and the same should go for your skincare. Dermatologists recommend swapping out heavier formulas for lighter seasonal versions, so here’s how to have refreshed, radiant skin in even the highest temperatures. CLEANSER IF YOU USUALLY USE: A rinse-off face wash SWITCH TO: A micellar cleanser Between being outdoors on hot, humid afternoons and spending long days at the pool or beach, you’re probably washing your face more often in the summer. So “it’s a good idea to change to one of the newer micellar water cleansers, which you swipe over your face with a cotton pad and don’t rinse off,” says dermatologist Mary P. Lupo, M.D., clinical professor of dermatology at Tulane University School of Medicine in New Orleans. “It’ll remove sweat and oil, but it’s also…

True, but there’s a giant caveat: While fungi love warm, moist environments, the risk of picking something up doesn’t outweigh the benefits of working out—even if you forget your flip-flops. The locker-room floor might harbor germs, but there’s no need to tiptoe around in terror, says San Diego–based dermatologist Jeff Benabio, M.D. Just wash your feet with antibacterial soap or hand sanitizer and dry them off completely before putting your shoes back on.…

You may be familiar with the punishing effects of too many cocktails: nausea, headache, thirst, exhaustion. These symptoms occur as the liver metabolizes the alcohol and most of it has left the body, leaving behind a chemical called acetate, which can trigger this ickiness, says Damaris Rohsenow, Ph.D., of Brown University’s Center for Alcohol and Addiction Studies. Plenty of products promise to handle a hangover, so we asked experts to sort through them. REHYDRATION BEVERAGES WHAT THEY ARE: Sports drinks and other beverages claim to rehydrate you and replenish electrolyte stores. (Pedialyte now markets itself as a hangover aid.) There are also effervescent tablets that turn water into a fizzy drink to ease headache or fatigue. WHAT WE KNOW: “Hydration is key: Drinking nonalcoholic fluids during and after imbibing…

The superfoods blowing up your Facebook feed don’t always live up to the hype. Some are expensive, weirdly unappealing (need we mention mushroom coffee?), or actually not all that great for you healthwise. But there are no such problems with these tasty picks—the trendy foods that will give your meals and snacks a real boost of flavor and nutrition. SEAWEED It’s a delicious, healthy way to add texture—and plenty of other good stuff—to your meals. “It’s a satisfying, crunchy snack that’s very low in calories, and it’s great for people who are trying to lose weight,” says Jennifer Davis, R.D.N., regional supervisor for medical nutrition for Kaiser Permanente in Honolulu. “It’s also rich in vitamins A and C, calcium, and iodine, so it helps support healthy thyroid function.” You can…

Your brain on kindness Being kind to someone has a fascinating effect on you: It activates your brain’s reward centers, which makes you feel (and realize you actually are) happy, according to a study in NeuroImage. “Acting kindly sends a signal to your mind and body that you must be doing OK if you can spare the resources for someone else,” explains Jamil Zaki, Ph.D., associate professor of psychology at Stanford University. Even small acts of kindness affect your mental health, researchers at Yale and UCLA found. A study they conducted showed that people who did at least one compassionate thing a day experienced less stress than those who did such things less often. For an adult, that might mean loaning a tool to a neighbor; for a kid, it…

Signs of dental disease If your dog has really stinky breath, he’s probably got a dental problem, says Purina Veterinarian Callie Harris, D.V.M. Eating more slowly than usual and dropping food are also concerns—they might mean he has pain while chewing. Cats may eat less and lose weight. Some dogs drool, paw at their faces, or shake their heads. You may even see yellow, brown, or green tartar buildup on a pet’s teeth or red, swollen gums. Talk to your vet if you notice these markers. Why it’s a problem Liver, kidney, and heart disease can stem from dental disease, as can tooth and gum loss. “Bacteria can transfer to any organ in the body via the bloodstream,” Harris says. “Because the mouth is full of blood vessels, other organs…