Indholdsfortegnelse for January 2020 i Prevention

I’M NOT BIG INTO RESOLUTIONS, but I’m a huge believer in optimism—and that’s what’s behind two Prevention partnerships I’m excited about for 2020: JORGE CRUISE AND THE 19-DAY WEIGHT-LOSS PLAN: This is a man who brings a smile and a “yes” to everything he does. I love that! He works with celebs, which is cool, but he believes in people like you and me just as much—and his enthusiasm is contagious. The weight-loss plan he’s passionate about is on page 34, and you can get even more specific advice and motivation from Jorge by following us (@preventionmag) and him (@jorgecruise) on social media. Starting January 6—the first Monday of 2020—we’ll have 19 days of recipes and advice to get you feeling great about yourself. THE GLOBAL WELLNESS INSTITUTE AND THE…

You can work out to tone your body. What if you could do the same from the neck up? Skincare brands like Aveda (facial yoga), books (like Facial Magic by Cynthia Rowland), spas, and even “gyms” for the face (like FaceGym) claim that repeating specific facial movements can boost circulation and lift and tighten skin over time. A study in JAMA Dermatology found that testers who used a program from Happy Face Yoga (happyfaceyoga.com) to do 30 minutes of facial exercise daily for two months, then every other day for three months, had slightly increased fullness in their cheeks, making them look nearly three years younger. “How facial exercises lead to fuller cheeks and a younger appearance is likely related to hypertrophy, or bulking up through exercise,” says Joel L.…

○ I give myself permission to take care of my personal well-being. ○ I use lifestyle habits such as healthy eating, physical movement, rest, and breathing techniques to balance my physical, emotional, and mental energy. ○ I tend to bounce back quickly when setbacks and disappointments occur. ○ When I get too stressed, I take life-enhancing actions to relax or calm myself. ○ I am optimistic about my future over the next five years. ○ I bring passion and purpose to my life and work. ○ I make wellness an everyday priority for myself and the people around me. ○ I intentionally contribute to the wellness and happiness of others. CHECK YOUR RESULTS There is no “right” score on this quiz—your total reflects where you are today and hints at…

1 Ingenious Design Your hips are built like the joystick of a video game controller: A ball on the end of your femur (or thighbone) fits into a socket. The design allows you to lift, rotate, and shift your legs in many directions, smoothly gliding around so you can salsa, squat, kick, or step over your kid’s dirty laundry pile…again. Versatile, right? The fact is, your hips—second to your shoulders—are among the most mobile joints in your body. 2 The Root of Your Aches If you have unexplained pain in your groin, knees, or lower back, it could be because your hips aren’t doing so well. Inflammation, arthritis, and injuries can cause you to walk oddly or sit with poor posture. Overcompensating for the pain can put pressure on the…

BP BASICS While your blood is traveling from your heart to all the other parts of your body, it pushes against the walls of blood vessels—this force is called blood pressure. When you get it measured, the doctor or nurse rattles off two numbers: ♥ THE TOP NUMBER is your systolic blood pressure, which represents the force against your artery walls as your heart contracts to pump out blood. This is when BP is at its highest. ♥ THE BOTTOM NUMBER is your diastolic pressure, which occurs between heartbeats while your heart is resting to gear up for the next pump. That’s your BP at its lowest. ♥ SO WHAT’S TOO HIGH? Officially, 140/90—but any reading over 120/80 is considered risky and should be watched. HIGH VS. LOW High blood…

If you have ever emptied your wallet to pay for a handful of pills, you know that drug prices in the United States have soared in recent years. Last year consumers shelled out more than $1,000 per person for prescription meds, up from around $400 in 2000, according to Peterson-Kaiser Health System Tracker But what’s equally frustrating to patients and health care advocates is that there seems to be no rhyme or reason to who pays what: Depending on diagnosis, age, insurance company, and even which drugstore you happen to walk into, the cost of the same medication can range from a small copay to thousands of dollars. When the teenage daughter of Pam Singer (note that some names have been changed) had an intestinal illness and needed a 14-day…

In the U.S., 43 million women have colored their hair in the past six months, according to haircare brand Nexxus. Keep your shade true longer by swapping your regular shampoo and conditioner for formulas made specifically for color protection (look for this term or similar ones like “color safe” and “for colored hair” on packaging). These products contain special blends of cleansing and conditioning ingredients to help minimize dye loss. PREVENTION PICKS: Dove Color Protect Shampoo and Conditioner, $3 each, drugstores.…

Research shows that we eat more when we’re with family or friends than when we’re dining solo, and a new review of 42 studies in the American Journal of Clinical Nutrition sheds light on why. We may experience enhanced enjoyment when noshing socially, which leads to consuming more, and overeating in company is considered more acceptable than doing so alone. Eating with others has social benefits that boost health—just keep an eye on how much you scarf down.…

5 GREAT SNACKS Crunchy, creamy, salty, sweet: Jorge has you covered between meals in the Blue Zone. • Frozen grapes• Toasted chickpeas• Macadamia nuts• Avocado sprinkled with sea salt• Strawberries and whipped cream ▸ How do I keep from overeating in the Blue Zone? I know you think you’re going to be starving after your 16-hour fast, but my experience with hundreds of clients shows that over time your appetite after the Red Zone will naturally decrease. Until that happens (in fewer than 19 days!), remember that it takes your stomach about 20 minutes to register food you’ve eaten, so eat slowly. Taking your time will help you notice when you are sated. It also helps to eat in a tranquil setting so you can pay attention to the subtle…

13 to 21 The number of times people normally break wind each day, most often after meals. Women’s farts tend to be stinkier than men’s due to higher concentrations of the odoriferous chemical hydrogen sulfide. We all pass gas (and burp)—it’s natural and it has to do with air and bacteria. “The GI tract doesn’t absorb gas and air well, so almost all of it eventually comes out northbound or southbound,” says Patricia Raymond, M.D., a gastroenterologist in Norfolk, VA. As gut bugs ferment carbohydrates from food, they produce gas, which then exits through your backside. And the air you swallow while eating, talking, and breathing rises back up to be expelled via your mouth. When gas passes too slowly or too much builds up, that can make your belly…

ACTIVE 15 MIN. TOTAL 1 HR. 15 MIN. MAKES ABOUT 7 CUPS ½ cup olive oil or coconut oil (melted)¾ cup pure maple syrup2 Tbsp turbinado sugar (we used Sugar in the Raw)1 tsp kosher salt3 cups old-fashioned rolled oats1 cup unsweetened coconut flakes¾ cup raw sunflower seeds¾ cup pepitas 1. Heat oven to 300°F. Line a large rimmed baking sheet with parchment paper. In a large bowl, combine oil, maple syrup, sugar, and salt. Add oats, coconut, and seeds and stir to coat. 2. Spread mixture onto the prepared sheet and bake, stirring every 15 minutes, until light golden brown and dry, 45 to 55 minutes. Let cool completely. NUTRITION (per ½-cup serving): 300 cal, 6 g pro, 29 g carb, 4 g fiber, 13.5 g sugars (12.5 g added…

A dangerous disease is affecting dogs, and it may be related to their food. Dilated cardiomyopathy (DCM) weakens a dog’s heart muscle, leading to a decrease in blood flow from the heart and throughout the body, says Steven Rosenthal, D.V.M., cardiologist at CVCA Cardiac Care for Pets, which has locations in four states. The disease can be genetic in certain large and giant breeds, but a type of diet-associated DCM has been found in a wider range of breeds, including shih tzus and golden retrievers. The concern about grain-free food The FDA investigation, still ongoing, has found that many foods eaten by the affected dogs were labeled “grain-free.” However, Rosenthal explains that it’s not the lack of grain making pets sick—the issue may be the prevalence of legumes such as…

You might start seeing the word “squalane” on beauty products—but it’s not as strange as it may sound. It’s a lighter and more stable version of squalene, a lipid (or fat) that occurs naturally in human sebum and helps protect and moisturize skin, but that your skin produces less of as you age. Ethically sourced squalane comes from plant-derived sources like olives and rice and can be applied topically to replenish lost moisture and lock it in. “Traditionally used to treat wounds, squalane is now found in skincare products, since it’s effective at soothing, protecting, and hydrating skin,” explains Annie Chiu, M.D., a dermatologist in Los Angeles. “It also helps reduce fine lines and wrinkles and even scars.” In addition, squalane can help soften hair, boost shine, and shield it…

POBLANO PEPPERS These dark green chile peppers have a mild flavor, making them great for roasting and stuffing with your favorite ground meat or veggie-grain blend. They’re also filled with vitamin A, potassium, and fiber. TOMATILLOS They look like small green tomatoes wrapped in papery husks, but tomatillos are more tart and juicier than their red look-alikes, making them the perfect way to brighten up a fresh salsa. Bonus: They are hydrating and contain vitamins A and C, potassium, and the antioxidant lutein. CORN Load up on these sweet yellow niblets for a hit of fiber, B vitamins, and choline, a compound that supports metabolism and brain and nervous system health. Toss cooked kernels with Greek yogurt, chili powder, and lime juice for a lighter spin on elote, a Mexican…

Rachel Zar, LMFT, is a relationship and sex therapist at Spark Chicago Therapy and the Northwestern Medicine Center for Sexual Medicine & Menopause One of the most common New Year’s resolutions couples make: “We’re going to bring back date night!” It’s a promise made with the intention of having romantic candlelit dinners and rekindling eroticism (or simply spending more one-on-one time together!). But as with many resolutions, weekly date nights often dwindle into every-now-and-then date nights—and may eventually fall off the calendar completely, a casualty of expensive sitters/cocktails/dinners plus the difficulty of miraculously conjuring up together time out of thin air. IF THE idea of date night causes more stress and pressure than swooning, there’s a better way! It just takes a little intentionality and creativity. Here are five twists…

BLUE ZONE This is the eight hours each day during which you eat. There’s guidance for choosing foods on page 38, but the bottom line is to plan what you’re going to eat within those hours for the most success. Dr. Roizen recommends setting your eating window to include the morning hours. “Our bodies make us more insulin-sensitive in the morning: If you eat most of your calories before 2 p.m., you will lose more weight than someone who eats the same number of calories later in the day,” he says. RED ZONE This is when you don’t eat—for 16 hours, some of which you’ll spend asleep. Consume only water, coffee, or tea (or Jorge’s cheats on page 39). Your body will be burning off fat, so you’ve got to…

TORSO TWIST Sit on the ground with your legs crossed under you, back straight, with good posture. Put your hands behind your head with your elbows out and your arms parallel to the ground. Twist your body at the waist so you’re looking to the right, allowing your arms to rotate to the right along with you. Return to your original position, then turn at the waist to face the other way. Repeat these movements quickly, alternating sides. Do 15 reps per side. GARLAND POSE Stand tall with feet approximately shoulder-distance apart, toes pointed out and palms pressed together in front of you. Go down in a squat while balancing your weight on the backs of your heels, feet flat on the ground. Your thighs should be spread apart slightly…

Dr. Weil is founder and director of the Andrew Weil Center for Integrative Medicine. As winter weather settles in across the U.S., people with arthritis may face challenges. One study found that 68% of arthritic patients claimed that changes in the weather—such as impending rain or cold—increased their discomfort. The reason isn’t clear, but one possibility is the change in barometric pressure that accompanies weather fronts. When air pressure drops, tissues expand. If those tissues are chronically inflamed with arthritis, pain may flare up. Arthritis pain can be a never-ending burden for some. Fortunately, there are many ways to find relief. UNDERSTANDING YOUR CONDITION The most common type of arthritis is osteoarthritis (OA), in which the cartilage that cushions joints breaks down, sometimes causing bones to rub together, leading to…

Let’s face it—snot happens. But for a good reason: When your nose becomes irritated by a cold or flu virus, the blood vessels in your nasal cavity swell and your body secretes mucus in an attempt to flush out the culprits, explains Donald Ford, M.D., a family medicine physician with Cleveland Clinic. Unfortunately, this defense system can clog up your nostrils, making it a real challenge to breathe freely. There are plenty of remedies that claim to clear up stuffiness, but which ones really work? DECONGESTANTS WHAT THEY ARE: Pills and liquids that aim to alleviate nasal congestion with one of two active ingredients: pseudoephedrine (which is more effective, but sold behind the counter because it can be used to make illegal drugs) or phenylephrine (about half as effective, but…

Whether you have had a rough patch at work, have fought with a partner, or are struggling with the long, dark days of winter, feeling down at times is inevitable. But the right snacks can help with the blues: Certain foods contain specific nutrients that promote the production or release of chemicals and hormones that support a good mood. Here, tasty bites to lift your spirits. PINEAPPLE This tropical fruit contains not one, but three nutrients that help produce mood-regulating neurotransmitters: vitamin B6, vitamin C, and magnesium. “Pineapple is also high in fiber, which provides the body with slow-burning carbs that help release sugars into your bloodstream more slowly. This helps prevent that sugar rush followed by a mood-crushing crash,” explains Julie Upton, M.S., R.D., cofounder of Appetite for Health…

1 Be realistic Setting attainable goals (rather than pie-in-the-sky ones) gives people a higher level of well-being, reports a 2019 study in the European Journal of Personality. Guide kids in that direction, but remember that your goals may not be their goals: “Listen and pay attention to your children’s interests, values, and likes,” says Amy Lee, Ph.D., a pediatric psychologist at Cleveland Clinic Children’s. “Showing your support helps them develop a sense of themselves, their strengths, their likes and dislikes.” Ultimately, they’ll be more apt to stick to goals in areas they care about. 2 Create a plan Figuring out how to get from here to a goal is a skill you can help your kids learn. Getting better grades or making the travel baseball team can seem doable, but…