Indholdsfortegnelse for February 2022 i Prevention

AS YOU MIGHT EXPECT, I get a lot of emails about diet plans that want some space in this magazine (Do this! Eat that! Here’s the secret!), but a recent letter from a reader stopped my delete finger cold. Paul Socken told me about his amazing weight loss—55 pounds!—but the better and more interesting news was this: It took him two and a half years to do it, and he doesn’t have a diet plan he thinks you should follow. Wait, what? It turns out Paul’s slow, steady, and healthy weight loss is rooted in this philosophy: “Every plan, even the best, is for a mass audience, and we are individuals,” he wrote when I pressed him for more. “Unless we focus on our needs and wants, we will succeed on…

Stem cell transplant is often used to treat leukemia, lymphoma, and other blood cancers. But it’s not an option if a patient is too fragile to undergo the intensive chemotherapy (and sometimes radiation) needed to eliminate their own stem cells to make way for a donor’s. That’s why the discovery of transplantation without chemo is so exciting. In a study in mice by Washington University School of Medicine researchers, immunotherapy drugs trained the immune system to get rid of its own stem cells and prevented it from rejecting donor cells.…

Women with polycystic ovary syndrome (PCOS) have nearly double the risk of developing prediabetes or type 2 diabetes of those without the condition, found a recent study by the University of Birmingham. But there may be a way to counteract that: Combined oral contraceptives lowered the risk of developing both prediabetes and type 2 diabetes by 26%, according to health data of more than 4,800 women with PCOS. Women with PCOS have increased levels of androgens, sex hormones that contribute to insulin resistance and other PCOS symptoms like weight gain, acne, and hair loss or unwanted body-hair growth. Researchers think the estrogens in birth control pills render androgens inactive, letting the body respond to insulin properly so blood glucose levels remain more stable. The next step: a clinical trial to…

SERVES 4 1 Heat oven to 450°F. In large bowl, combine 1 lb ground pork, 2 scallions (finely chopped), 1 Tbsp grated fresh ginger, and ½ tsp each kosher salt and pepper.  $3.78 2 Drop 16 spoonfuls (about 2 Tbsp) onto rimmed baking sheet and roast until browned and cooked through, 8 to 10 min. Toss with ⅓ cup sweet chili sauce (such as Mae Ploy). 88¢ 3 Cut ½ seedless cucumber into matchsticks. Cut 1 baguette crosswise into 4 pieces, then split. Spread bread with mayonnaise and fill with meatballs, cucumber, fresh mint, cilantro, and thinly sliced red chile. $2.91 PER SERVING 557 cal, 28 g pro, 47 g carb, 3 g fiber, 10.5 g sugars (8 g added sugars), 26.5 g fat (6.5 g sat fat), 73 mg…

Dr. Weil is founder and director of the AndrewWeil Center for Integrative Medicine. We’ve all seen color-coded GPS traffc maps: A bright red road means traffc is bumperto-bumper, while blue indicates a quick drive. Now, a therapy called quantitative electroencephalography-based neurofeedback (mercifully shortened to QEEG-based neurofeedback) brings similar mapping to the heavily trafficked human brain. Though it’s relatively unknown, I believe it’s a safe, promising therapy for some mental problems, such as mild to moderate depression. I hope this Q&A highlights a potentially helpful new treatment. What is QEEG-based neurofeedback therapy like? It turns out we have far greater ability to control our nervous systems than most people realize. I’ve long prescribed a simpler technique called biofeedback, in which sensors on, say, the lower back provide feedback such as an…

2022 Prevention FITNESS AWARDS OUR EXPERT PANEL Amanda Butler, CPT, Onyx trainer Tara Lyn Emerson, TRX trainer, Certified Spinning Instructor, and Cure adviser Bree Koegel, CPT, CES, FRCms, Founding FitOn app trainer Ashley Patten, founder of Ashley Patten Pilates Mirna Valerio, ultra runner and advocate Jason Williams, CPT, well-being coach 1 BEST SPORTS BRA Vuori Mindset Bra, $54, vuori.com This soft racerback sports bra with removable padding is great for low-to medium-impact workouts. It comes in four warm colors, and Koegel loves that it’s as beautiful as it is functional. “I certainly don’t feel the need to completely change to run a few errands before or after my workout,” she says. 2 BESTAT-HOME WEIGHTS Tru Grit Adjustable Kettlebells, $60 to $90, bestbuy.com Save space and money with this recommendation from Emerson—an…

1 Spot Signs of Trouble Heart disease can go undetected for years until pets come in with serious symptoms, explains Steven Rosenthal, D.V.M., a cardiologist at CVCA Cardiac Care for Pets, so learn to catch the early signs. Observing a resting breathing rate of more than 35 breaths per minute is the best way to detect progressive heart disease in pets, Rosenthal says. The difference between panting and distressed breathing is that with the latter, pets will be breathing rapidly with effort, explains Phillip Fox, D.V.M., head of cardiology and director of the Caspary Research Institute and education outreach at Animal Medical Center. Other signs can include unexplained weight loss or gain, lowered tolerance to exercise, loss of appetite, restlessness or hiding, and a persistent cough in dogs. As disease…

Prevention EDITORS’ CHOICE 2022 Looking for a new chill-out trick? Arteza has your fix. There are art supplies for kids and crafty adults alike, but the coloring books and tools are real standouts. Pick from eye-popping floral, animal, and geometric designs as well as framable canvas prints. Then choose what to use to color your creations: colored pencils, markers, colored pens and gel pens, crayons, watercolor pencils or water brush pens, and paint. (arteza.com prices vary)…

LAMB “Lamb is one of my favorite beef alternatives. It has big flavor and an array of vitamins and minerals,” Samuels says. Three ounces of lamb has more than half the recommended daily value of vitamin B12, needed for red blood cell formation and nervous system function. It is also high in immune-supporting zinc, iron, and selenium. TURKEY Turkey is well known as a go-to source of lean protein, but there’s much more to love about it. “It’s one of the best sources of tryptophan, an amino acid that plays a role in niacin and serotonin production,” says Samuels. “Serotonin helps support mood, sleep, and digestion, while niacin aids in energy production.” Turkey also boasts vitamin B6, a key player in cognitive function, and selenium, an antioxidant. GOAT Lower in…

IN PARTNERSHIP WITH LIPTON MAKE FITNESS FUN Physical activity is an integral piece of the heart-health puzzle—it keeps your heart strong and supports maintaining a healthy weight. Tired of the same old workout videos? Gamify exercise to make it feel fresh again, starting with this trick from personal trainer Latreal Mitchell: Write a variety of exercises on some index cards and the numbers 6 through 20 on others. Shuffe, pull an exercise card and a number card, and do that number of reps of the selected exercise. Repeat until you’ve had enough sweaty surprises! SIP SOME TEA Teatime is a cozy break to add into your daily routine, and it’s also great for your heart. Unsweetened black and green teas (such as Lipton) contain flavonoids, which studies suggest can help…

Going to the nail salon for a pedicure may be a pleasure, but let’s be honest, your feet deserve much more pampering than that. “We pound on our feet almost 24/7 and see a foot doctor only when there’s pain or problems,” says Jacqueline Sutera, D.P.M., a podiatrist and Vionic Innovation Lab member. “Most foot problems don’t happen overnight. They occur due to repeated abuse, so it’s essential to incorporate a foot care routine into your lifestyle to help prevent foot pain,” Sutera explains. Here’s how. CLEAN YOUR FEET COMPLETELY When was the last time your feet got a good scrubbing? Be sure to get the bottoms of your feet, your heels, and between your toes to get rid of dirt and buildup. This will prevent dead skin from becoming…

I’ve been dancing since I was 3 years old—my career really took off when I came in fourth on season 4 of So You Think You Can Dance. A couple of years later, when I was 23 (I’m 33 now), I was performing in arenas across America as an all-star with the SYTYCD national tour, but things started to feel off. I was exhausted all the time. The running joke with the other dancers was that they would always say to me, “Good night, Grandma!” because as soon as we got on the bus, I was out. Other symptoms came on gradually—I felt numbness in my legs, and when I put my chin on my chest I would feel this crazy electrical sensation, like shocks running down my spine. At…

If a whiff of perfume or pie has ever caused a flood of memories, you know how powerful the sense of smell can be. Can scent therapy help recover a sense of smell that’s been lost due to COVID-19, or improve other conditions? Experts sniff out the answers. REVERSING ANOSMIA WHAT IT IS: Sniffng different essential oils twice daily for three months, while focusing on a mental image of each scent, to recover a lost sense of smell (known as anosmia). WHAT WE KNOW: Of COVID-19 sufferers who have lost their sense of smell, an estimated 20% have not regained it after six months. “A virus can harm cells that support the olfactory neurons, which interrupts the signal’s path to the olfactory bulb,” says Gurston Nyquist, M.D., a professor of…

ACTIVE 15 MIN. TOTAL 15 MIN. MAKES 4 8 oz plum tomatoes, cut into pieces¼ red onion, roughly chopped½ small red chile, seeded if desired¼ cup cilantro, plus more for serving Kosher salt6 large eggs2 tsp olive oil2 oz extra-sharp Cheddar cheese, coarsely grated (about 1 cup), divided4 large flour tortillas, warmed¾ cup vegetarian refried beans2 scallions, thinly sliced 1. In blender, puree tomatoes, onion, chile, cilantro, and ¼ tsp salt. Transfer to skillet and simmer until thickened, about 8 min. 2. Beat eggs with 1 Tbsp water and ¼ tsp salt. Heat oil in medium skillet on medium and scramble eggs to desired doneness; fold in ½ cup Cheddar. 3. Spread tortillas with beans (3 Tbsp each), then top with eggs and remaining ½ cup Cheddar. Spoon 2 Tbsp…

Members of Prevention Premium can now dive deeper into fascinating health and wellness subjects with our exclusive guides. Each one explores a way to take control of your health, with helpful, practical tips and valuable science-backed info. Here’s just a sample of what you’ll find: Simple home remedies for issues from acid reflux to warts Low-impact moves to build strength and ease pain The healthiest way to do keto, including tons of recipes Download all our exclusives once you’ve joined Prevention Premium! NOT A MEMBER YET? prevention.com/join…

WORD LADDER How many steps does it take you to turn SEED into GROW by changing just one letter at a time? The other letters cannot be rearranged. CRYPTOGRAM Can you crack the code and fill in the correct words of this Japanese proverb? CHANGING SHAPES Based on the examples, which option is the correct pairing with the rectangle below? ANSWERS: Word Ladder: One possible solution: seed, sled, slew, slow, glow, grow. Cryptogram: One kind word can warm three winter months. Changing Shapes: C.…

Vahdam Matcha Green Tea With Cocoa Get a big dose of antioxidants with each steamy sip—100% pure Japanese ground green tea powder (a.k.a. matcha) is laced with rich cocoa. $9, vahdamteas.com Bliss Bomb Doughnuts These mini doughnuts are baked, not fried, and there are flavors for any level of chocolate lover: Brooklyn Blackout (chocolate on chocolate), Café Mocha (coffee and chocolate), Chocolate Salted Caramel (enough said?!), and rotating seasonal flavors. $48 for 12, bliss-bomb.com Candid Noons Cacao Bites Made from the whole cacao pod and free of added sugars, these poppable bites come in many yummy flavors. $20 for six boxes, eatcandid.com Elements Truffles Ashwagandha Infused Dark Hot Chocolate Mix Creamy dark chocolate is infused with ashwagandha, an herb prized in Ayurvedic medicine for its stress relieving, energizing properties. $15,…

Avocado has been used topically for centuries, and we don’t mean on toast. One 17th-century document from a curious friar notes that the fruit “prevented the splitting of the hair tips”—indeed! When you walk down a cosmetics aisle today, you’ll find dozens of skin and hair products that take advantage of avocado’s exceptional moisturizing properties. The fruit’s oils, particularly linoleic and oleic acid, hydrate and nourish skin and hair. “These fatty acids mimic the skin’s natural barrier function, helping support moisture retention,” says Elle MacLeman, a skincare biochemist for The Derm Review. Avocado oil also contains vitamins A, D, and E, which “help protect the skin from free radical damage and minimize the visible effects of aging,” MacLeman says. Look for avocado oil or extract on ingredient lists or use…

Nearly 1 million Americans are living with multiple sclerosis, an autoimmune disease that affects the brain and the spinal cord. MS is usually diagnosed between the ages of 20 and 50, and it begins with the immune system attacking the myelin, which is the insulation that protects the part of each brain cell that transmits electrical impulses to the rest of the body, explains Carolina Ionete, M.D., director of the Multiple Sclerosis Center at UMass Memorial Medical Center. Women have about three times the risk of developing MS as men, says Dr. Ionete, who adds that MS is a very complex disease, with both genetic and environmental factors coming into play. With relapsingremitting MS, symptoms can come and go, with periods of partial or complete recovery; with progressive MS, there…

New research from a 20-year study of more than 3,000 women found that those who had frequent hot flashes early in menopause had twice the risk of heart attack, stroke, and heart failure as those who didn’t. Those who had persistent hot flashes had a 77% higher risk. Scientists suspect that the reason may be related to inflammation. “We know night sweats and hot flashes cause an increase in inflammatory reactions throughout the body, and we know inflammation is the root cause of a number of diseases—including heart disease,” Dr. Streicher says. “Make sure your doctor is aware of your symptoms so they can rule out something serious now and stay alert for disease in the future.”…

Before you retire to the bedroom this V-day, hit the kitchen for some passion-inducing bites. Slurping oysters isn’t your only option—though science does support their aphrodisiac rep (they’re high in zinc, which aids in the production of sex drive enhancers testosterone and dopamine). But other foods contain nutrients that may spice up intimate encounters too. “Beneficial foods will improve blood circulation and make you feel good emotionally,” says Sonya Angelone, R.D.N., spokesperson for the Academy of Nutrition and Dietetics. Nibble on these: CHOCOLATE Cacao, used to make chocolate, contains mood-boosting amino acids. And “dark chocolate is rich in heart-healthy flavonoids, good for circulation,” Angelone says. Plus, your body releases pleasure-invoking endorphins when savoring it, just like it does during an orgasm. Need we say more? CACAO OVERNIGHT OATS In 16-oz…