Indholdsfortegnelse for January 2013 i Prevention

ALTERNATIVE MEDICINE Tasneem Bhatia, MD, medical director and founder, the Atlanta Center for Holistic & Integrative Medicine James A. Duke, PhD, author of The Green Pharmacy: The Ultimate Compendium of Natural Remedies from the World’s Foremost Authority on Healing Herbs Tieraona Low Dog, MD, director of the fellowship, the Arizona Center for Integrative Medicine, University of Arizona Andrew Weil, MD, director, the Arizona Center for Integrative Medicine; clinical professor of medicine, University of Arizona DERMATOLOGY Mary P. Lupo, MD, clinical professor of dermatology, Tulane University School of Medicine FITNESS Pam M. Peeke, MD, MPH, president, the Peeke Performance Center for Healthy Living; assistant clinical professor of medicine, University of Maryland Wayne L. Westcott, PhD, fitness research director, Quincy College HEART HEALTH Arthur S. Agatston, MD, associate professor of medicine, University…

It’s getting hot in here, and it’s not just you. Up to 80% of women going through menopause get hot flashes, but effective remedies are rare. Now there’s a new option: hypnosis. In a study from Baylor University’s Mind-Body Medicine Research Laboratory, hot-flash-prone postmenopausal women received weekly training in self-hypnosis. Researchers helped them visualize images of coolness (think walking along a mountain creek) and asked them to practice daily at home. After 12 weeks, the women, on average, reported about 75% fewer hot flashes, and skin-heat sensors they wore measured a 57% reduction in hot-flash severity. Here’s why it works: Hypnosis provides immediate relief by helping you relax, quieting your heart rate. Also, during menopause, your body is in a state of temperature deregulation, says study author Gary Elkins, PhD,…

Listen up, guys. A new study shows that a diet rich in plant compounds called flavonoids—found in fruits and vegetables like oranges, grapes, and spinach—helps protect against a deadly form of prostate cancer. The study looked at the food histories of about 1,800 men who had the disease; those whose diets were rich in flavonoid-containing foods were 25% less likely to have aggressive, fast-growing tumors, says study author Susan Steck, PhD, RD, associate professor at the Arnold School of Public Health at the University of South Carolina. What’s more, experts believe that the same diet may help stop prostate cancer from developing in the first place. “Flavonoids act as antioxidants, which help eliminate cancer-promoting free radicals; they help decrease inflammation, which is likely cancer causing; and they have antiproliferative properties,…

There are lots of reasons to shell out a few extra bucks for organic milk. Organically raised cows aren’t pumped full of synthetic growth hormones, nor are they treated with more drugs than you are (more than 70% of the antibiotics in this country are used on livestock). They aren’t raised in huge, polluting feed lots. And evidence is growing that organic milk benefits your health in multiple ways. ✓ It’s Better for Your Heart Harvard researchers have found that grass-fed dairy cows produce milk that’s much higher in conjugated linoleic acid. In the study, people with the most CLA in their tissues had a 36% lower risk of heart attacks when compared with people with the lowest levels. ✓ It’s Better for Your Brain Study after study has shown…

Your problem: an admiration shortage, one that starves your relationship of love and causes you to become overly critical. “When you admire your spouse, you bathe your brain in mood-elevating chemicals, leading to a more positive relationship,” says couples therapist Vagdevi Meunier, PsyD. Here, three ways to rekindle affection and bring back that lovin’ feeling. 1 Celebrate your partner’s successes. When you exclaim, “Wow, that’s fantastic! I’m so happy for you!” instead of “That’s nice—did you take out the trash?” you boost not only your partner’s mood but also your own, shows research from UCLA. Why? Pausing to celebrate his success helps remind you of just how great your partner really is, which gives your feel-good chemicals a lift. 2 Say thanks with a story. Some gestures of thanks can…

Exercise delivers a natural glow, but 43% of Prevention readers still like to wear a little makeup when working out. If you’re one of them, keep this advice in mind. AVOID PRODUCTS with potential irritants, such as retinoids or acids. “Cardio causes your pores to open, making these ingredients more likely to sting,” says Brooke Jackson, MD, medical director of Skin Wellness Center of Chicago. USE MINERAL-BASED makeup instead of foundations or concealers with pore-clogging pigments. ENHANCE LASHES with basic waterproof mascara. (Lengthening formulas often contain fibers that can flake off when you wipe your face.) STAY HYDRATED with a moisturizing balm or gloss, because sweating can dehydrate your body and eventually lead to chapped lips. Try These Jane Iredale Glow Time Full Coverage Mineral BB Cream ($48; shop.janeiredale.com) comes…

It’s the new money gap: Women have increased control over family finances, yet most feel unprepared to make smart financial decisions, says a new survey of 1,400 women. That’s bad: Soaring divorce rates and higher life expectancies for females mean you may someday be left on your own in a fiscal pinch. Here, certified financial planner Eleanor Blayney solves your top three money mistakes. Mistake 1: Putting others’ financial needs before your own Fix it: Formalize the relationship. Choosing between paying for your kids’ education (or taking them back postcollege) or saving for your own retirement is a tough call, but this is the time to be selfish. You’re going to need that money. If you can’t bear to cut them off financially, set up a loan with boundaries. Mistake…

Sara Robbins, 54 ATLANTA, GA Height: 5’7" Current weight: 135 Pounds lost: 50 Heaviest weight: 185 (size 16 pants, 12 top) Lightbulb moment: learning my mom was concerned about my health Biggest benefit: Reversing bone loss in my hip! Sara’s Story Right after I turned 50, I went to my doctor for my annual checkup. I was so close to menopause that he ordered a bone-density test to make sure my skeleton was OK. He told me that as my estrogen started to dwindle, I was at risk of losing bone and even of developing osteoporosis, a serious disease that can lead not only to thinner bones but also to fractures. I was shocked when I got the results: My right hip bone actually was thinning. My doctor said it…

Omega-3s Dosage: 2 to 3 g of EPA and DHA from fish oil a day. Make sure the brand is “molecularly distilled,” so it’s free of contaminants. And read the label carefully to ensure that the 2 to 3 g you’re getting are not just total fish oil, which contains many fatty acids, but actual EPA and DHA. St. John’s wort Dosage: 300 mg three times a day of capsules standardized to 0.3% hypericin, one of the main active compounds in the herb. Also look for hyperforin. But St. John’s wort interacts with many drugs, including alprazolam, birth control pills, and cyclosporine, so check with your doctor. SAM-e Dosage: 400 to 1,600 mg a day, taken on an empty stomach. Look for enteric-coated tablets, which can survive stomach acid. Don’t…

Q I’ve started to eat less sugar and white flour, but I’m still tired all the time. What gives? Pat Wysocki, 46 NORWALK, CT A Cutting back on refined carbs is a good overall strategy, as is eating frequent small meals. Both steps prevent the blood sugar swings that can drain you. Eating for energy isn’t just about eating healthy, though. It is about eating consciously for your specific energy demands. In Ayurvedic and Chinese medicine, everyone has an individualized energy profile. To identify yours, keep an energy diary for a few days. Write down what and when you eat, and note how you feel throughout the day. Then check for patterns. Do you… Have trouble getting going in the mornings? In Ayurveda, morning fatigue is common in people who…

Forget everything you think you know about detox. Our New Year, New You detox is a relaxing, 3-day program that includes soothing teas and scrumptious smoothies. No fasting, no scary laxatives—just pure, natural, delicious food. Follow these suggestions and you’ll get yourself, your digestion—and maybe even your blood sugar and blood pressure—back on track after all that holiday feasting. “I see the New Year as a way to start neutralizing excesses,” says Mary Purdy, RD, clinical nutrition supervisor at Bastyr Center for Natural Health in Seattle. “The holidays often mean weeks of eating heavy, fatty, sugary, and processed foods. A gentle detox will give your body a break.” Here’s how to detox, Prevention style Become an antioxidant addict. For 3 days, focus on eating brightly colored fruits and vegetables, whole…

Stop. Really stop. Stop your brain from to-doing, from thinking about loading the dishwasher or picking lint off the carpet or trimming dead leaves off the poinsettia. Give yourself a moment to focus on you and the new year that’s approaching. This is your year—2013 is arriving, and each day is a gift of time and opportunity. Where will you go today? What will you do this year? Which direction tugs at your heart, like a vast ocean shore stretching out as far as the eye can see? What footsteps do you want to leave behind as a marker between this year and the next? Knowing what gives your life meaning and what gives you a sense of purpose is the path to finding your happiness. In a University of…

As a physician, I’m used to my patients asking, “What would you do if you were me?” when we’re discussing treatment options. Over the past few years, though, they’ve begun making additional inquiries. “What do you do to stay healthy? Do you eat fat? Sugar? Do you cook?” They see me as someone who has a lifestyle similar to theirs, with a family and a demanding job, but who also has insider knowledge of what really works (and what doesn’t). That’s why I teamed up with the editors of Prevention. I realized that people want to learn more from their doctors—not only what science has found to be effective but what they do in their own lives. We contacted 64 health professionals and asked them for their best tips and…

Meatball-Mushroom Lasagna PREP TIME: 5 minutes TOTAL TIME: 1 hour Serves 8 1 lb frozen fully cooked turkey, beef, or vegetarian meatballs 12 oz sliced assorted mushrooms 2½ c pasta sauce (from 25–28 oz jar) 6 eggroll wrappers ¾ c shredded part-skim mozzarella 1. Heat oven to 375°F. Brown meatballs in large skillet coated with olive oil spray over medium-high heat, 4 minutes. Transfer to plate and halve. Coat skillet with spray. Cook mushrooms, stirring, 6 minutes. Put on plate. 2. Spread ¾ cup of the sauce in 2 qt baking dish. Top with 2 wrappers, overlapping slightly. Arrange half of the meatballs in one layer. Top with ¼ cup of the cheese and one-third of the mushrooms. Repeat layers (start and end with ½ cup sauce). Top with remaining…

Storm windows? Check. Snow tires? Check. Winter woollies? Check. What about your dog or cat? While you’re prepping your home, your car, and your wardrobe for the colder months, don’t forget to weatherproof your furry friend. Here are a few things the experts say you can do to keep your pet warm, healthy, and safe all season long. WARM HIM UP. You might laugh when you see a Chihuahua wearing a miniature coat, but there are practical justifications for a coat that keeps your animal warm (1), especially for small dogs. “These breeds have a relatively high ratio of body surface to body weight, so they lose body heat more quickly than larger dogs,” says Jeff Werber, DVM, of Century Veterinary Group in Los Angeles. “But large dogs can also…

J.I. Rodale started Prevention magazine to share important, revolutionary health information. Some 65 years later, Maria Rodale, J.I.’s granddaughter, is renewing that promise as chairman and CEO, and I am thrilled to be the brand’s chief champion. With this issue, we are taking Prevention back to our roots in preventing illness and into the future of health, healing, and happiness. We’re adding more health news, medical breakthroughs, and natural remedies. We’re inviting leading experts to answer your questions, including Drs. Andrew Weil, Sanjay Gupta, Travis Stork, Tasneem Bhatia, and Tieraona Low Dog. And throughout, we’re celebrating life after 40, embracing the 50s, 60s, 70s, and beyond as powerful, fruitful, wonderful years to savor and enjoy. Indeed, there is a new section called Your Turn dedicated to sharing the insights that…

So despite all your hand washing and good hygiene, you’ve caught a cold. Instead of reaching for a multisymptom “cold remedy,” consider a more targeted treatment that won’t leave you groggy or overmedicated. These three products can help you recover faster and keep your illness from morphing into something worse. 1 CUT YOUR COLD SHORT Cold-Eeze: Zinc lozenges can reduce your sick days. Researchers believe that the zinc ions bind to the same receptors in your throat and chest as the cold virus, which helps keep the bug from spreading. 2 STOP SINUS INFECTIONS Ocean Saline Nasal Spray: By keeping your nasal passages moist, saline can help stop mucus from congealing and causing congestion and prevent germs from turning your cold into a sinus infection. 3 BANISH BRONCHITIS Halo Oral…

You already know that getting 30 minutes of aerobic activity at least five times a week has major health benefits. Now, new research shows that tallying up that much—or even less—regular exercise may extend your life. In a large study, National Cancer Institute researchers found that people with a high activity level, about what you’d get from walking briskly for an hour daily, lived 4.5 years longer than their more sedentary peers. Before you roll your eyes about anyone who has an extra hour a day, get this: Those who had a low activity level, equal to walking 75 minutes a week—just over 10 minutes daily—lived almost 2 years longer than nonexercisers. Extra pounds weren’t a factor; people of all weights reaped similar benefits. What does matter is making time…

Hearty root vegetables can turn any hot meal into nutritious comfort food, and many taste better after the first frost. Susan Wyler, RD, a clinical nutritionist at Triangle Nutritional Wellness in Chapel Hill, NC, offers tasty prep tips. Kohlrabi A cup of kohlrabi exceeds your daily vitamin C requirement. For a vegetarian main course, peel, cut into rounds, dip in beaten egg and bread crumbs, and sauté in olive oil until tender. Rutabagas Rutabagas are a richer source of nutrients such as potassium than their paler sister, the turnip. Peel, cut into cubes, boil, and mash with potato and a dash of nutmeg for a heartier version of mashed potatoes. Celeriac Eaten raw, celeriac provides more than half of your recommended daily dose of vitamin K (for healthy bones and…

Lingering lethargy is a sign you’re suffering from postholiday burnout. Your solution for bouncing back: stretching! It reminds you to breathe deeply, which oxygenates blood and perks up your brain, says Jill Miller, a yoga teacher and the creator of Yoga Tune Up. Stretching also relaxes tight muscles, freeing pent-up energy. Start with this simple seated spinal twist. All you need is 30 seconds and a chair! How to Do It Sit tall on edge of chair, feet flat on floor (A). Place left hand on chair seat behind you and right hand on left thigh. Inhale, then exhale as you slowly twist to left, bringing gaze over left shoulder (B). Hold for 2 or 3 deep breaths. Slowly return to center. Repeat in opposite direction.…

When you spritz and slather on products, what are you applying? Some formulas have phthalates, a class of chemicals used as solvents or plasticizers that are linked to health issues. Dibutyl phthalate (DBP) and diethyl phthalate (DEP) have been linked to hormonal changes in men, says Shanna H. Swan, PhD, a professor in the department of preventive medicine at Mount Sinai School of Medicine. (Research on links between phthalates and health issues in women is under way.) Companies aren’t required to list phthalates on some labels, but DEP and DBP can be in perfumes, hair sprays, and products with synthetic fragrance. Items applied daily (like lotion) are especially problematic because the more you use, the greater your exposure, says Dr. Swan. The safest bet: Pick items, like these, labeled phthalate…

1 Kitchen | This Perfect Green Pan ($40; nuwavenow.com) is coated with nonstick Duralon, a safer alternative to Teflon, which can emit harmful gases at high heat. 2 Closet | Moso Natural Air Purifying Bags ($23; mosonatural.com) remove odors from smelly spaces without the unhealthy volatile organic compounds found in some air fresheners. 3 Water | One stick of binchotan charcoal, a Japanese purifier, filters water for up to 6 months. It’s available with Black+Blum’s Eau Good Water Bottle ($20) and on its own ($4; both at black-blum.com). 4 Body | Kusmi Tea Detox ($19.50; kusmitea.com) contains green tea, which may help your body defend itself against cancer-causing toxins, research says. 5 Skin | Fibers in Give Simple Binchotan Charcoal Body Scrub Towel ($18; givesimple.com) are fortified with a charcoal…

Alana was too young for breast cancer. Her daughter had just turned 2 when the biopsy report came back, and Alana’s first thought was, Will I see her grow up? Now, more than 5 years later and in remission, Alana talks about that crisis as a gift that she wouldn’t trade: “It made me realize what mattered–quality time with my loved ones.” Before her diagnosis, Alana was perpetually speeding around. She felt as though she never had enough time and was always letting someone down. After her diagnosis, Alana’s mantra became I have no time to rush. She committed herself to slowing down and being with her family, which meant turning routine tasks–bathing her daughter, preparing meals, shopping–into “together time.” Alana found she was able to listen more carefully to…

Q I’d like to keep my mind sharp as I age, but I don’t enjoy doing crosswords. Is there anything else I can do? Cheryl Jordan, 55 ZIONSVILLE, PA A Absolutely. Puzzles don’t provide as much protection as we used to believe. Think of the brain not as a muscle but as a series of muscles you want to exercise. The goal is to try new things that engage different parts of the brain and form new neural connections. These connections are the basis of learning, allowing you to absorb and retain information. Develop a new skill, take up a new hobby, study a foreign language you’ve always wanted to learn, or read books you’ve never read before. The important thing is to avoid ruts. I’ve met stockbrokers who can…

Q I just started working out and taking ibuprofen for muscle aches. Could that be giving me headaches? Robyn Aurnou, 46 DUBLIN, OH A Possibly. You may be experiencing what are known as rebound or medication overuse headaches. I know it seems ironic that the very thing you’re using to relieve pain can cause it, but it’s not uncommon. Using too much of any of a class of OTC painkillers called nonsteroidal anti-inflammatory drugs (NSAIDs, which also include aspirin and naproxen) can cause these headaches. Doctors aren’t sure why this happens, but research suggests that overusing NSAIDs may alter pain receptors in the brain so that if you go too long between doses, you experience a kind of withdrawal. How much is too much? The right dose varies from person…

Your body was meant to move—to walk, run, swim, jump, and dance whenever the mood strikes you. Movement is the body’s way of celebrating life. Sometimes chairs, cars, and comfy couches get in the way and make you forget what a joy it is to feel yourself in action—how fun, exhilarating, and amazing it can be. But if you listen closely—really listen—your body is asking to be used. Maybe it’s been speaking to you through achy, underused muscles; low energy levels; or a few too many extra pounds. Perhaps it’s talking via elevated cholesterol levels or high blood sugar. Or maybe it’s a tug from deep within yourself that it’s time for a change—that your health and well-being depend on it. This year, make a vow to move more than…

The numbers are showstopping. Epidemic. Staggering. More than 100 million Americans have type 2 diabetes or prediabetes. That’s one in three Americans—and people in their 40s and 50s constitute the fastest-growing group. That could be you, your husband, your neighbor, your coworker, or your child. But much of the time, this disease is preventable and in some cases (such as with its precursor, prediabetes) even reversible—if you know how to outsmart it. That’s exactly what Prevention is going to help you do. We are dedicating 2013 to raising diabetes awareness across the country. In every issue this year and on prevention.com, you will find cutting-edge news and information about what diabetes is, important risk factors, how to prevent the disease, how to talk to your doctor, and natural ways to…

If there were such a thing as the fountain of youth, you’d think it would spring forth from a lush and sunny tropical paradise. But beauty secrets are often found in less hospitable places. “Plants that evolve in severe climates produce chemicals that help them survive, grow, and repair—and they can convey their protective and reparative actions when applied to the skin,” says biologist Subhuti Dharmananda, PhD, director of the Institute for Traditional Medicine and Preventive Health Care in Portland, OR. The most promising ingredients extracted from extremophiles, as these living-on-the-edge organisms are called, include antifreeze proteins and DNA-repairing enzymes, which are just beginning to be developed for cosmetic use and are still relatively expensive. But there are other extreme flora with the innate ability to sustain the environmental pressures…

Mini Pizzas PREP TIME: 30 minutes TOTAL TIME: 1¾ hours Makes 6 If you’re not an expert with dough, individual pizzas are easier to handle and provide perfect portion control. Choose from the suggested toppings or design your own flavor combination. ¾ c warm water (100°–110°F) 1¼ tsp active dry yeast 1 c almond meal/flour 1 c garbanzo bean (chickpea) flour ½ c ground golden flaxseed 2 tbsp olive oil 1½ c sugar-free pizza or marinara sauce OPTIONAL TOPPINGS • ricotta, shredded mozzarella, or thinly sliced fresh mozzarella • thinly sliced pepperoni • thinly sliced and sautéed bell pepper and onion • thinly sliced and sautéed yellow squash and zucchini • Quartered grape tomatoes • Chopped fresh herbs 1. Whisk together water and yeast in small bowl until yeast dissolves.…

1 Tuesday Drop by Drop There’s no better time to join the 11 million Americans who give blood each year. Every January for more than 4 decades, the American Red Cross has sponsored blood drives across the country. Find a donation center in your area and learn about ways you can volunteer at redcrossblood.org. 13 Sunday New Year, New Race Wear a white shirt and get splashed with a different color of paint after every kilometer you complete in the year’s brightest race—the nationwide roving Color Run, coming to Orlando on the 13th. Find more 5-Ks on New Year’s Day and throughout the month at race360.com/newyears. 18 Friday Portland ChocolateFest You’re in for a weekend of decadence at this Portland, OR, festival, featuring exhibitions from the country’s best chocolatiers. Taste…

As you envision the next year, let your imagination, not your fears, guide your aspirations. Even if you stretch yourself to try something new but stumble, when you get up, you will be all the better for it: A UCLA study revealed that making mistakes enhances learning. Students who spent time before a test answering questions incorrectly and getting feedback scored higher than their peers who spent an equal amount of time studying the set of test questions along with the correct responses. Don’t fear being wrong—erring and learning may actually be the reason to take a chance!…

When You Wake Medications for thyroid (Synthroid) and osteoporosis (Boniva, Fosamax). Take these about half an hour before breakfast, says Prevention advisory board member Jennifer Reinhold, PharmD, and wait 2 hours before taking supplements, which make these drugs less effective. With Lunch Calcium and magnesium. Break up calcium intake into doses of 500 mg or less, because that’s all your body can use at once, says Heather Mangieri, RD, a spokesperson for the Academy of Nutrition and Dietetics. If your first dose is at lunch, you can take the next (if needed) at dinner. It’s good to take vitamin D at the same time, since it aids absorption of the minerals. Before Bed Aspirin for heart health; also statins. People with prehypertension who took aspirin at bedtime had lower blood…

Weekly Diabetes Drug in the Works Good news for people with type 2 diabetes who are sick of popping daily pills: Pharmaceutical company Merck announced that a new once-a-week diabetes medication is entering phase three clinical trials, the last step before the company can apply for FDA approval. In earlier research, the drug—MK-3102—lowered average blood sugar levels by 0.71%. There are already a lot of diabetes drugs, but more than 40% of patients aren’t reaching their blood sugar goals. Weekly dosing could help, Merck officials believe. Better Breast-Cancer Diagnosing Smarter use of already-available technology could help women with suspicious breast tumors avoid unnecessary biopsies. Diffusion-weighted imaging is a form of MRI that measures how water moves through body tissue, which can help radiologists tell which tumors are malignant and which…

Here’s a good reason to pay attention to shopping lists: You’re losing $1,365 to $2,275 worth of groceries every year. Where? In the garbage or disposal. That’s the finding in a recent report from the Natural Resources Defense Council, which estimates that each person in the average family of four tosses 20 pounds of food away every month. It’s not just the bag of salad that liquefied after 8 days in the crisper. Every person who touches a food, from farmer to shopper, is partly responsible. Sometimes low food prices make it more economical for a farmer to leave a field unharvested than to pay for labor, packaging, and shipping. Grocery stores also follow the “pile it high, watch it fly” philosophy: They stock shelves to overflowing in an effort…

Fembody Nutrition Hair, Nails & Skin Beauty Activator ($25; GNC): A dose has 3,000 mcg of biotin, a vitamin shown to improve nail thickness, which is often correlated with thicker hair. “Dermatologists have recommended biotin to patients with thin hair for decades,” says Dr. Peterson. NuHair DHT Blocker ($26; nuhairproducts.com): Hair loss in men is often due to the influence of high levels of the hormone DHT, but an herb or supplement claiming to inhibit DHT probably won’t benefit women. NuHair’s Hair Regrowth Tablets for Women ($26; nuhairproducts.com) with biotin are more likely to help. Viviscal Extra Strength ($50; viviscal.com): This slowed rate of hair loss after 2 months and increased hair count after 6 months in a non-placebo-controlled study funded by the company. “Researchers think the marine extracts and…

There’s the “duh” prescription for feeling good: Exercise more, hug someone, pet your Labrador retriever. Boring! Better: Positivity researchers are now turning up unexpected happiness triggers that can turn your frown upside down. Six that we love: 1 Tearjerker Movies Put Titanic and Atonement on your feel-good flick list. Sure, a tragic romance makes you cry in the theater, but after the credits roll, you’ll remember what’s good about your own main squeeze—thereby boosting happiness, Ohio State University researchers report. The sadder the plot, the happier you feel later, they say. 2 Aging Brain scans show that at any age, our little gray cells do a happy dance whenever we notice something good, whether it’s a double-chocolate brownie, a cute baby, or a random act of kindness. Additionally, as we…

Caring for your body is your responsibility. That’s number one. No one can do this for you–no doctor, no husband, no parent, no child. As women, we tend to put our own health needs last while we spend time taking care of everyone else. But over the years, I’ve come to the conclusion that consistent, thoughtful self-care is the single most important aspect of our health, period–a lesson I learned the hard way. My wake-up call came after my daughter, now 32, was born. I developed severe mastitis, a breast infection, but I treated myself with antibiotics and kept working. (My advice to patients would have been to go to bed, drink lots of fluids, and nurse as frequently as possible.) I was so busy, I didn’t have time to…

Q I often feel sad and depressed, but I’m wary of drugs. What do you recommend? Susan Kramer, 57 OREFIELD, PA A You’re right to be wary of drugs. There is accumulating evidence that even in severe depression, the SSRIs, such as Prozac, work no better than placebos. And there may be significant toxic effects. Some studies suggest that men who take them may be at increased risk of heart attacks and strokes, and women may have an increased risk of developing breast and ovarian cancers. There was even a study in the Archives of General Psychiatry suggesting that the children of women who take these drugs in the first trimester of pregnancy have a modestly increased risk of autism. These are preliminary findings, but they’re worrisome. There is also…

WHAT IT IS This gut-wrenching abdominal pain, accompanied by cramping, bloating, and diarrhea or constipation, doesn’t just make you feel miserable. It can create serious problems in your life, forcing you to stay home from work and say no to anything that means you’d be too far from a bathroom. An estimated one in six Americans—and twice as many women as men—has irritable bowel syndrome (IBS). WHY IT HAPPENS “The muscles in your colon that squeeze to push stool through malfunction,” says Philip Schoenfeld, MD, associate professor of medicine at the University of Michigan School of Medicine. The muscles either contract too quickly, giving you diarrhea (IBS-D), or too slowly, so you’re constipated (IBS-C). People may develop IBS after a GI illness, a course of antibiotics, or emotional trauma, says…

Over the centuries, many cultures have turned to purifying baths to cleanse both body and spirit. Ritual bathing was an integral part of Roman, Greek, Middle Eastern, and Japanese societies, and people washed themselves before entering a temple or undertaking spiritual activities. Things aren’t so different today: Washing before prayer is common among Muslims, Catholics dip their hands in holy water upon entering a church, and Native Americans take vapor baths to purify and pray. More secular people, too, link physical and moral cleansing, believing that we can “wash away” doubts, fears, and regrets and start over “clean,” research finds. The ancient physicians also spoke of bathing’s healing properties, and many modern doctors agree. Hot baths initially raise heart rate and temperature, so to dispel the heat, you perspire—which lets…

New Year, new déjà vu. Haven’t you seen these get-healthy resolutions before? Lose 20 pounds! Exercise daily! Cut out junk food! Oh, that’s right, you made them last year and the year before—and gave them up before Groundhog Day. The problem’s not you; it’s your resolutions. “Women wish they were thinner or younger and buy into impossible goals that have nothing to do with who they are,” says Tieraona Low Dog, MD, a Prevention advisory board member and the author of Life Is Your Best Medicine. Research shows that trying to improve your health using shame and guilt-based strategies doesn’t work; it’s not sustainable and it’s just no fun. “Stop holding yourself to unrealistic standards and everything else will take care of itself,” Dr. Low Dog says. Use the three…

RETREAT to the SPA Lake Austin Spa Resort: The star of this Texas hill-country spa is the 25,000-square-foot LakeHouse Spa, with 25 treatment rooms, indoors and out, offering more than 100 pampering treatments. All 40 guest rooms have porches, with the nicest facing the lake. Three-night packages start at $1,720 per person. lakeaustin.com Rancho La Puerta: Guests stay in secluded casitas bright with Mexican art and tucked into the ranch’s gorgeously landscaped 3,000-acre grounds. Hike the foothills of sacred Mount Kuchumaa. Follow up with a fitness class and a therapy treatment, and enjoy semivegetarian cuisine. Rates start at $3,300 a week and include lodging, meals, hiking, and classes. rancholapuerta.com take a SPIRITUAL journey Zen Mountain Monastery: If you prefer a Buddhist approach, here’s a Zen retreat on 230 bucolic acres…

HOW TO BUY Choose plump fruits (they’re considered berries) without wrinkles or blemishes. For the most fiber and nutrients, try eating them unpeeled. HOW TO STORE Keep kiwis on the counter until they give slightly to gentle pressure, and then store in the fridge for a week or two. Kiwi-Blueberry Tarts PREP TIME 15 minutes TOTAL TIME 35 minutes Serves 4 1. Heat oven to 375°F. Unroll 2 store-bought pie doughs and cut into 4 circles (5½" diameter). Press into 4 mini tart pans with removable bottoms (about 4¾" diameter). Prick with fork and freeze until firm, 10 minutes. 2. Line tart shells with foil and pie weights (or dried beans) and bake until golden, about 10 minutes. Remove foil and pie weights and bake until golden brown, about 4…

Cabin fever isn’t the only downside of more time inside every winter: Airborne toxin levels are higher indoors than out. Before you run out to buy an electric air purifier, consider houseplants for a natural fix. “Leaf surfaces and roots digest contaminants in the air,” says Chris Raimondi, a horticulturist in Ho-Ho-Kus, NJ. And they’re effective: Studies show people who work near plants are less likely to suffer from fatigue, headaches, and sore throats. Bedroom: Gerbera Daisy Gerbera jamesonii If you have ample light, place this colorful flowering plant in your bedroom, near where you air out freshly dry-cleaned clothes. It reduces levels of benzene, a chemical solvent used for dry cleaning that can compromise your immune system and has been linked to anemia. Light needs: bright light Humidity: medium…

“I am happy when I take a moment to sit and acknowledge my surroundings...I look up to the sky and say, ‘Life is good.’”—Vanessa Sao, Miami Gardens, FL “I know I’m in my sweet, joyful spot when I have to remind myself to breathe.”—Lisa Miltenberger, Middletown, OH “I am happy when I want what I have and am not longing for what is out of reach.”—Karen Ingle Flammang, Visalia, CA “I am happy when I hold my grandbabies.”—Jeannie Sloan Yanoska, Livermore, CA “I know I’m happy when I’m driving!”—Monica Rocha, San Antonio, TX Send what makes you happy to backpage@prevention.com…