Indholdsfortegnelse for April 2020 i Prevention

I’M A LIST MAKER, and when I cross things off, I want them to be done. But here in the real world, nothing ever seems done—and I’ve learned that this can be a good thing. Case in point: Last year, the editors who work on Prevention’s books came to me, thrilled, with an idea: “Keto!” they said. “It’s huge, and we haven’t covered it!” I kind of shot them down: “We’re not into keto,” I said. “It’s not a very Prevention diet, with so few vegetables and all that fat.” I thought that was the end of it—until they came back with a new approach: “Healthy keto!” they said this time. “We swear it’s possible!” Turns out they were right, and the result is Healthy Keto (of course!), with more…

Start looking for niacinamide on labels: A derivative of vitamin B3, the ingredient has become a skincare star for enhancing radiance and evening tone. “It helps lighten hyperpigmentation by inhibiting the transfer of melanin pigment within the skin,” explains Elizabeth K. Hale, M.D., a clinical associate professor of dermatology at NYU Langone Medical Center and a Prevention advisory board member. It’s also been shown to hydrate, and it won’t cause irritation, making it a great choice for those with sensitive or reactive skin. In skincare products, niacinamide is sometimes combined with ingredients that can irritate, like retinol, to minimize side effects. TO REDUCE DARK SPOTS PCA Skin Vitamin B3 Brightening Serum, $115, pcaskin.com TO BOOST HYDRATION Sobel Skin Rx 15% Niacinamide Gel Serum, $75, sephora.com TO FIGHT DULLNESS Olay Tone…

No matter what’s ailing your strands—whether it’s thinning, breakage, frizz, or something else—there’s hope, in a bottle and beyond. Here, professional hair experts share their science-backed Rx’s to deliver both instant and long-term solutions for your top hair concerns. DRYNESS Before you next reach for your blowdryer or styling iron, know this: “Heat can cause moisture inside the hair to evaporate and upset its protective lipid balance,” says Randy Schueller, cosmetic chemist and cofounder of The Beauty Brains. Hair dye might also be responsible (most formulas contain dehydrating ammonia). THE SOLUTION If you frequently heat-style your hair or are among the 70% of women who, per a nationwide poll, dye theirs, replenishing lost moisture is key. In addition to regular conditioner, use a light leave-in conditioner on damp strands after…

1 What They Do As blood passes through these bean-shaped organs, which sit toward the back of your abdomen, it is scrubbed of cellular waste products. Your kidneys handle about half a cup of blood per minute! They also put out hormones that control red blood cell production, vitamin D, and blood pressure. When they are unable to filter your blood (which can happen as you age or if you have an infection or other kidney damage) or fail to properly produce hormones, blood pressure can soar. The pair also ensure that you have the right balance of water, salts, and minerals (electrolytes) in your blood, says Michal Melamed, M.D., an associate professor of medicine and epidemiology and population health at Albert Einstein College of Medicine. Because electrolytes help maintain…

EVEN THOUGH NICOLE LAWSON, a 53-year-old nurse in Los Angeles, spent most of her 20s and 30s with bouts of severe chest pain, her doctors told her it was stress, acid reflux, or—wait for it—all in her head. Finally, one cardiologist specializing in women’s heart health did a cardiovascular ultrasound, which showed that Nicole had coronary microvascular disease, a condition much more common in women than in men that involves blockages in the smaller arteries around the heart. It had gone undetected in the standard testing done on her by more than a dozen cardiologists. Unfortunately, Nicole is not alone. When it comes to heart disease, recent studies show that women have a 50% higher chance than men of receiving the wrong initial diagnosis after a heart attack and are…

Back before Edison’s lightbulb—not to mention 24/7 online shopping and friends texting at 2 a.m.—humans rose with the sun, worked until dusk, then fell into bed when the sky grew dark. That’s how nature designed our bodies to function best: The body’s master clock (a cluster of cells in the brain that regulates nearly every bodily function) is ruled by the 24-hour cycle of sunlight and darkness. Here’s how this system, known as the circadian rhythm, works: As the sun begins to rise, “the master clock receives light input directly from the eye and uses that information to synchronize the 24-hour day,” says Melissa A. St. Hilaire, Ph.D., an associate biostatistician in the division of sleep and circadian disorders at Brigham and Women’s Hospital in Boston. That helps regulate several…

Even when your circadian rhythm is humming along nicely, you’ll find that your brain and body have certain peak moments for various activities. “All those clocks mean certain organs and hormones are working best at different times of the day,” explains Michael Breus, Ph.D., a sleep expert and the author of The Power of When. With some strategic scheduling, you can take advantage of your circadian rhythm. PLAN IMPORTANT MEETINGS FOR LATE MORNING. Melatonin levels are still slightly elevated when you wake. But by 9:30 or 10 a.m., melatonin secretion has stopped, while energizing cortisol is ramping up. “Most people operate at their peak between 10 a.m. and noon,” says Allison Brager, Ph.D., chief of the Sleep Research Center at Walter Reed Army Institute of Research. IF YOU’RE GOING TO…

ACTIVE 20 MIN.TOTAL 50 MIN.SERVES 8 2 cups self-rising flour, plus more for dusting2 cups plain Greek yogurt1 large egg, beaten Sesame and poppy seeds, onion flakes, and everything seasoning, for topping 1. Heat oven to 350°F. Line a baking sheet with parchment paper. 2. In a bowl, combine flour and yogurt until dough starts to form. Turn out dough onto a lightly floured surface and knead 2 minutes. 3. Divide into 8 parts. Roll each piece of dough into a 1-in.-thick log (about 9 in. long) and pinch ends together to form a circle. Place on prepared baking sheet. 4. Brush tops of bagels with egg, then sprinkle with desired toppings. Bake until golden brown, 28 to 35 minutes. NUTRITION (per bagel): 185 cal, 10 g pro, 27 g carb,…

Eat almonds, look younger? Maybe. A study of 50 women from the University of California-Davis, funded by the Almond Board, found that consuming two ounces of almonds per day was associated with a reduction of 10% in wrinkle width and 9% in wrinkle severity in high-resolution imaging analysis after 16 weeks versus a nut-free diet with the same number of calories. Researchers hypothesize that the skin-smoothing benefits could be due to the almonds’ antioxidants and fatty acids, which may help nourish and protect skin. For the best benefits, aim to incorporate sugar-free almonds into your meals or snacks daily.…

1 Begin seated, back straight, arms resting on the floor directly behind your hips, with both legs extended in front of you. 2 Bend your left knee and cross it over your right leg so your foot is on the outside of your right leg. Bend your right leg in so your foot rests against your butt. 3 Inhale as you lift your right arm high above your head, then exhale as you twist your torso; bring your arm down and bend it at the elbow so it rests outside your left thigh. 4 Hold for 5 breaths and repeat on the other side.…

You grab a health product off the shelf—maybe it promises to leakproof your bladder or erase your wrinkles. And look, there’s an FDA logo right on the product’s package! So you feel hopeful that it might actually work. Surprise: Many products with an FDA logo haven’t gone through any kind of testing process to make sure their claims are legitimate. When you look more closely at that reassuring blue FDA logo, there’s a good chance you’ll see that it says FDA listed or FDA registered rather than FDA cleared or FDA approved. So what’s the difference? FDA APPROVED: The Toughest Category Prescription drugs and medical devices for specific medical conditions have to go through an arduous approval process (showing that they work and that their benefits outweigh their risks) before…

Traveling across multiple time zones confuses your circadian rhythm; for the first few days it thinks it’s still on hometown time, but the light conditions of your faraway location beg to differ. Try these tricks when traveling eastward, which tends to be more disruptive than going in the opposite direction because going to bed earlier than usual is harder than going to bed later. ▶ Set your watch to your destination’s time when you awaken on the day of departure (or, better yet, the day before), then live your day on that time. If you have a late-afternoon flight from L.A. to New York City, don’t grab coffee once you arrive at the airport—it’ll be late evening on the East Coast. ▶ Wear sunglasses inside the brightly lit airport prior…

1 Why pets stop eating First, ensure that your pet has actually gone off her food, recommends Cailin Heinze, D.V.M., a veterinary nutritionist and an adjunct professor at Cummings School of Veterinary Medicine at Tufts University. “Are we talking about not eating at all? Or are we talking about eating a little bit less than usual?” She recommends weighing your pet’s food to determine how much she actually consumes, especially if you free-feed. That will help you understand whether your pet has totally stopped feeding herself or just won’t do it in front of you. “When a cat or dog stops eating, it usually means there is nausea present,” explains Christie Long, D.V.M., head of veterinary medicine at Modern Animal. Gastrointestinal illness, dizziness, and kidney or liver disease can all…

How do I know what diet is best? If we had to use one word to describe a healthy diet, it would be “balance.” If a diet is made up of mostly the right stuff—fruits and vegetables, whole grains, lean protein, nuts and seeds, and water—then most else in genuine moderation would be OK. For example, the Mediterranean diet contains some saturated fat, but you can’t point to saturated fat as doing harm in this instance because it fits in with an overall balance of nutrients. “Diet” comes from the Latin for “lifestyle,” so it should be how you eat for life and not a restrictive two-week way to lose weight. I want to lose weight fast—is that a definite no-no? Short-term diets will cause you to lose both fat…

SERVES 4 1 In a food processor, pulse 1 medium head cauliflower (head thinly sliced, stem roughly chopped) until finely chopped (re-pulse any large pieces separately if necessary). $1.89 2 Heat 1 Tbsp olive oil in a large skillet on medium. Add cauliflower, ½ cup dried apricots (roughly chopped), and ½ tsp each salt and pepper. Cook, covered, stirring occasionally, until beginning to soften, 2 to 3 minutes. Transfer to a large bowl; toss with 2 Tbsp fresh lemon juice and 1 Tbsp oil. $1.41 3 Wipe out skillet; heat 1 Tbsp oil on medium. Season 20 large peeled, deveined shrimp with 1 tsp paprika and¼ tsp salt. In batches, cook shrimp until opaque throughout, 1 to 2 minutes per side. $5.41 4 Add ½ seedless cucumber (cut into ½-in.…

PICK UP THE WEIGHTS “When weight loss occurs, it’s usually the result of a loss in fat mass and muscle mass combined. Strength training helps decrease that loss of muscle tissue,” says Zehetner. Include cardio, strength training, and stretching in your exercise routine a couple of days a week. Not sure where to start? Search online for moves that target your arms, legs, core, and more. SWITCH UP YOUR ROUTINE Exercise is a form of stress, so if you do the same type of exercise on a consistent basis, your body will adapt to that stress. This can be a good thing in terms of building strength, endurance, and flexibility, but it may also eventually cause your weight loss to plateau, explains Zehetner. Avoid this by finding new weight circuits…

Committing to a 5K is a powerful way to get healthy. “We’re more likely to reach our goals if we get specific,” says trainer Amy Schemper, founder of Body by Amy and host of the Prevention DVD 10-Minute Pilates. She created an exclusive six-week walking program for the Virtual Walk. “I love the training phase,” she says. “It feels purposeful and less overwhelming with a plan.” HOW IT WORKS: The Prevention Virtual Walk is a 5K you do wherever you are on May 2. Last October, we had more than 2,500 people commit to taking part, in every single state (and beyond: hello, South African walkers!). You can do the walk wherever you’d like, outdoors or on a treadmill, by yourself or with whomever you please. Dogs are welcome! It’s…

10 to 14 The number of days it typically takes a canker sore to heal. Few minor health issues are as pesky as a canker sore, that open wound (a small white ulcer ringed by a red halo) that stings and aches when you eat, drink, or just swallow. “The cause of a canker sore can be different for each person,” says Sarah Glass, D.D.S., an assistant professor at Virginia Commonwealth University School of Dentistry. Forming on the tongue or inside the lip or cheek, they’re more common in women than in men. They can result from an inadvertent bite or another oral trauma, but stress, hormonal fluctuations, allergies, and nutrient deficiencies can also bring them on. Though canker sores seem similar to cold sores, the two are completely different;…

If you’ve been shaken awake in the middle of the night because your snoring threatens to wake the neighbors, you’ve got plenty of company. About 40% of men and 24% of women snore regularly, according to the American Academy of Sleep Medicine. If you experience daytime sleepiness or have choking episodes or pauses in breathing while you sleep, ask your doctor if you should be tested for sleep apnea, a serious condition linked to weight gain, stroke, and diabetes, says Terry Cralle, R.N., a certified sleep educator in Washington, DC. If you just have a run-of-the-sawmill snore, these products promise to keep you quiet. Are their claims only a bunch of noise? NASAL EXPANDERS WHAT THEY ARE: Disposable strips worn above the nostrils; plastic dilators worn inside the nose to…

Matching your eating schedule to your internal clock may help you maintain a healthy weight. Our metabolism follows its own circadian rhythm, which dictates the ebb and flow of hunger-related hormones and enzymes, says Brooke Kalanick, N.D., a naturopathic doctor and a coauthor of Hangry: 5 Simple Steps to Balance Your Hormones and Restore Your Joy. When we limit our eating to an eight-to 10-hour window, we can harness this internal clock’s power. This can be achieved by pushing breakfast back or eating dinner earlier. The latter, while less practical, seems to offer greater benefit: Eating late at night—sometimes 14 to 16 hours after your first morning bite—tells your inner clock it’s still daytime. This circadian disruption causes swings in the levels of cortisol, insulin, and other hunger hormones that make you…

If you’re plagued by seasonal allergies, you probably already have an arsenal ready to fight them—nasal spray, antihistamine tablets, tissues, and sunglasses. But there’s another easy way to boost your defenses: through your diet. “Certain foods contain phytochemicals, plant compounds that act as antioxidants, which boost the immune system and protect us from the effects of free radicals and oxidative stress that lowers our body’s ability to fight back,” says Jerlyn Jones, R.D.N., an Atlanta-based dietitian and a spokesperson for the American Academy of Nutrition and Dietetics. Try these bites to snuff out springtime sniffles. ASPARAGUS This in-season veggie contains quercetin, a flavonoid that activates the immune system and slows the output of histamines, chemicals released during an attack that prompt symptoms. ROASTED ASPARAGUS WITH ALMOND GREMOLATA On a rimmed…

Raising kids on a plant-forward diet is smart: “Whole plant foods are loaded with nutrients, vitamins, antioxidants, and fiber, and eating more can boost health and lower your risk of chronic diseases,” says Yami Cazorla-Lancaster, D.O., a plant-based pediatrician in Yakima, WA, and host of the podcast “Veggie Doctor Radio.” It’s also more doable than you may think, since you don’t have to ban meat and dairy—just put the major focus on fruits, veggies, whole grains, beans, nuts, and seeds. Here’s how to get everyone on board. 1 Be open-minded about protein. Meat isn’t as important for kids as many assume—beans, eggs, quinoa, nuts, tofu, tempeh, and edamame are great protein sources. And kids ages 4 to 8 need just 19 grams of protein daily, which is about 1 cup…