Indholdsfortegnelse for February 2013 i Prevention

Lori Mosca, MD, is director of preventive cardiology at NewYork–Presbyterian Hospital and medical director of the Columbia Center for Heart Disease Prevention. What’s your favorite heart-healthy meal? My favorite heart-healthy meal is breakfast: a plain low-fat yogurt parfait with fresh berries and nuts, with a whole wheat English muffin or banana-nut bread on the side. This meal is a great source of protein, calcium, fiber, and antioxidants, which are important not only for heart health but also for bone health and cancer prevention. Getting a healthy start is critical so that I have more energy and don’t overeat later in the day. PREVENTION: HAVE IT YOUR WAY! You can subscribe to Prevention and pick your preferred format. For the print magazine, go to prevention.com and hit the subscribe button, or…

If you want to get more bang for your exercise buck, swap out your lengthy cardio session for a shorter interval workout. In a recent Colorado State University study, men who pedaled stationary bikes all out for just five 30-second segments, interspersed with 4-minute stints of cycling slowly, burned about 200 calories more throughout the rest of the day than they ordinarily did. Prevention advisor Wayne Westcott, PhD, thinks a similar effect will hold true for women. What’s more, intervals can also prevent cognitive decline, boost your mood, and help your heart. Try it: Run up a flight of stairs, walk down, and repeat.…

Hey, guys: Two million of the 10 million Americans living with osteoporosis are actually men. Follow the Endocrine Society’s new, stricter guidelines to help keep your bones strong and fracture free. Start bone-density screenings. While women should start screening around age 65, healthy men aren’t at high risk of broken bones until they’re in their 70s. Ask your doctor about a DEXA scan at age 70 to determine if you have osteoporosis (or its precursor, osteopenia). Know your risk factors. If you have low testosterone levels, have had a bone fracture after age 50, take a gluco-corticoid medication for asthma, or smoke or drink heavily, then you’re at higher risk of osteoporosis and should get regular bone scans starting in your 50s. Up your calcium and vitamin D intake. If…

Mix it up! Some healthy foods, when eaten together, become nutritional superstars—greater than the sum of their parts, says Jennifer McDaniel, RD, a spokesperson for the Academy of Nutrition and Dietetics. Get more bang for your buck with these power pairs. Start off your day with a wholesome parfait. Most yogurt contains probiotics (look for live and active cultures on the container), and whole grains act as prebiotics, which feed probiotic bacteria, says McDaniel. Consuming both allows probiotics to thrive and your digestive system to run smoothly. Lemon keeps the powerful antioxidants in green tea from being destroyed before you can use them. “Just a splash of lemon contains enough vitamin C to help reduce the breakdown of catechins in the digestive system,” says McDaniel. That’s good news, since these…

Want to get more out of your favorite workout classes like Zumba and aqua aerobics? Treat your feet to a pair of shoes made specifically for the demands of each. 1 BEST FOR DANCE CARDIO Unlike regular sneakers, the Reebok Urlead ($75; reebok.com) has a traction-free “spin spot” located under the ball of each foot to help you twist and pivot without sticking to the floor. Plus, extra cushioning helps reduce shock during jumps, keeping your feet comfy. 2 BEST FOR WATER AEROBICS Make a splash at your next aqua workout with Speedo Hydro Comfort 2.0 ($65; speedousa.com). The rubber bottom grips the pool floor, ensuring you feel surefooted and powerful. Bonus: The ventilated mesh upper allows water to drain easily, so shoes dry faster postworkout. 3 BEST FOR PILATES…

1 Slimware Plates ($37.50 for set of 4; slimware.com) make portion control simple. Each flower represents a nutritionist-approved portion of veggies (left), protein (center), or carbohydrates (right). 2 Lighten up your salads and sautés by spritzing on heart-healthy olive oil using a Savora Oil Mister ($25 each; savorastyle.com). 3 You’ll cook veggies more often once you have the Dreamfarm Vebo ($30; dreamfarm.com), an all-in-one steamer, boiler, and strainer that bends to fit any pot. 4 The Perfect Portions Food Scale ($50; amazon.com) calculates nutritional info based on weight and displays it in a “Nutrition Facts” box like the one you’re used to seeing on packaged goods. 5 Diet-friendly fresh herbs last longer in the refrigerator when you store them in the Cuisipro Herb Keeper ($21; cuisipro.com). 6 For a healthy…

Hot yoga worked for Johnni Southerland, but the high temps aren’t for everyone. (Before attempting a heated yoga class, ask your doctor if you’re healthy enough for exercise in extreme heat, especially if you have high blood pressure.) Luckily, there are many styles of yoga to choose from. Check out the list below to find the perfect practice for you. IF YOU want to build strength or lose weight… TRY Ashtanga or power yoga. These challenging, calorie-burning styles are best for people who want to push themselves. Classes normally flow from pose to pose, which keeps your heart rate elevated, and often include a lot of strength-building moves, such as yoga push-ups and ab work. IF YOU love attention to detail, are new to yoga, or have poor flexibility… TRY…

Q Three of my five aunts have Alzheimer’s disease. Are there certain foods that can help me avoid dementia? Christina Eckelkamp, 61 NORTH BROOKFIELD, MA A There is no surefire way to prevent Alzheimer’s, but you can reduce your risks, and food may help. Some parts of India have the lowest reported dementia rates in the world. One possible explanation that comes up repeatedly in research is that people in India eat a lot of the curry spice turmeric, which contains a powerful antioxidant called curcumin. In fact, many people eat a heaping tablespoon of turmeric daily (that’s about 60 to 200 mg of curcumin), and they put it in just about everything, including curries, rice, soups, dal (lentil stew), and puri (fried bread), which are staples of the Indian…

Q When I stand up, things often go dark briefly. I’ve always had this, but now a friend says it could be something bad. Should I worry? Joanne First, 73 FAIR LAWN, NJ A The medical term for what you’re experiencing is presyncope—which is when you feel like you’re about to pass out. (If you actually do faint, we call that syncope.) Your friend is right—you should discuss it with your doctor, because presyncope can signal a serious condition, such as low red blood cell counts or even a heart problem. The good news, however, is that it likely isn’t something serious. The most common explanation for presyncope (in otherwise healthy people) is something we call postural hypotension—a temporary drop in blood pressure that may occur when you get up…

There once was a time when the term juice cleanse wasn’t part of our national lexicon. When a Red Bull was something you’d expect to find on a farm, not on a store shelf. But companies keep launching new drinks because Americans keep guzzling them. Beverage World estimates that per capita consumption of nonalcoholic beverages (not including water) was about 116 gallons in 2010. Many drinks are nothing more than a blood sugar spike waiting to happen. But sometimes you need a little flavor or (gasp!) fizz that water can’t provide. So what then? “Keep it simple,” says Keri Glassman, RD, the author of The New You and Improved Diet (Rodale, 2012.) “Stick to natural ingredients, and use a small piece of fruit—about 60 calories—as a reference for how much…

A lot of people are confused about whether or not to take fish-oil (omega-3) supplements for heart health. The recent review of research published in the Journal of the American Medical Association didn’t help clarify things when it found that fish-oil capsules haven’t been definitively shown to reduce deaths from heart disease. So here’s the deal: Despite that finding, the supplements do have several proven heart-related health benefits, says Prevention editorial advisor Jennifer Reinhold, PharmD. If you can’t eat or don’t like fish, you may want to take a supplement to… Lower your blood pressure. DHA, an omega-3 fatty acid present in fish and fish oil, was demonstrated to significantly reduce blood pressure in a study of 265 adults, conducted by University of Pittsburgh researchers in 2011. Bring down triglyceride…

MENU Steak with Red Wine Sauce Mashed Sweet Potatoes Crispy Oven-Roasted Broccoli Pistachio Clouds with Fresh Fruit PLAN UP TO 3 DAYS AHEAD Prepare the pistachio clouds. Store in airtight container. Make the red wine sauce for the steak. Cover and chill. Reheat before serving. UP TO 2 DAYS AHEAD Prepare the sweet potatoes. Cover and chill. Bring to room temperature and microwave or warm through over low heat before serving. THE NIGHT BEFORE Chop rosemary (if using) for roasted broccoli. Cover and chill. Peel citrus fruit and cut into segments for dessert. Cover and chill. Steak with Red Wine Sauce PREP TIME: 10 minutes TOTAL TIME: 50 minutes Serves 2 Lean, grass-fed beef tenderloin is worth a splurge for its heart-smart omega-3 fats. The irresistible sauce combines red wine,…

—Sharon Weinberg, Cherry Hill, NJ —Tiffany Felan, Austin, TX —Felicia M. Aldridge, Stone Mountain, GA Send what makes you happy to backpage@prevention.com…

Welcome to February and American Heart Month. While these national months are sometimes just for PR, heart disease is the leading cause of death for women and men, so we are taking this month seriously. For this issue, Prevention asked one of the country’s leading heart experts, Lori Mosca, MD, MPH, PhD, to work with us on creating a practical plan for preventing heart disease based on the latest research, her hands-on experience with patients, and her own life as a superbusy 54-year-old mother and career woman. In addition, we asked bestselling author and researcher Brené Brown, PhD, LMSW (you may know her from the more than 8.5 million views of her TED Talk or her new book, Daring Greatly), to share her insights into what she calls “wholehearted living.”…

New research shows that an ancient therapy can significantly decrease pain. Cupping, a close cousin of acupuncture, involves placing glass cups on your body (on either the affected area or the acupuncture points used to treat it) to create suction. While it may sound odd, cupping reduced chronic neck pain by an average of 45% among people in a 2011 study from the University of Duisburg-Essen in Germany. Here are the details. WHY IT WORKS The suction caused by cupping is meant to free up and balance the flow of qi (pronounced CHEE), or life energy, in the body, says Bryn Clark, a licensed acupuncturist and diplomate of oriental medicine. It also seems to improve blood circulation. HOW IT’S DONE The practitioner may create suction either by using a flame…

The secret to adding years to your life: Eat the rainbow. Colorful fruits and veggies are full of antioxidants—powerful compounds that block dangerous free radicals—and the more variety you get, the better. People who consume many different types of antioxidant-rich fruits and veggies, even in small amounts, reap greater health benefits than those who eat fewer types, according to a Colorado State University study. For maximum longevity, add the proven powerhouses below to your shopping list. 1. Grapefruit The antioxidant behind this citrus fruit’s bitter taste could help treat diabetes: A 2010 study from the Hebrew University of Jerusalem and Massachusetts General Hospital found that narin-genin can help the liver break down fatty acids the way some diabetes drugs do. 2. Cranberries Studies have shown that the phytochemical antioxidants in…

Where you eat a meal plays a surprising role in whether or not you’ll overeat. In a recent Cornell University study, half of the diners at a Hardee’s restaurant were randomly selected to eat in a temporary fine-dining area, while the rest ate in the regular fast-food setting. The results: Diners in the nicer room ate roughly 133 fewer calories, spent nearly 5% more time eating, and rated the food quality 1.5 points higher on a 10-point scale, despite the fact that both groups had the same menu choices. You can mimic these healthy effects by creating a sacred place for eating, says Junelle Lupiani, RD, a weight management specialist at Miraval Resort and Spa in Tucson. Here’s how. DIM THE LIGHTS The researchers dimmed their pop-up dining room using…

You may have heard of BB creams, “beauty balms” with foundation-like coverage, SPF, and anti-aging ingredients. Now there are CC creams—similar multi-taskers that also contain “color correction” ingredients to even out skin tone over time. “BB and CC creams are a fantastic way to better protect yourself from UV damage year-round,” says Boston dermatologist Ranella Hirsch, MD. Just try before you buy; the coverage and range of shades vary among brands. 1. L’Oréal Paris Age Perfect BB Cream Instant Radiance ($17; drugstores) firms skin with collagen-boosting soy seed proteins. 2. Physicians Formula Super BB Powder ($14; drugstores) features white willow bark extract, a natural exfoliant that brightens skin. 3. Olay Total Effects Tone Correcting CC Cream ($21.50; drugstores) has a glucosamine complex that helps reduce dark spots.…

It’s a drizzly, early October afternoon in Woodstock, NY, and Kris Carr—radiant wellness guru, New York Times best-selling author, and green-juice queen—hops out of her Hyundai Santa Fe. Carr, 41—dressed in jeans and a leopard-print sweater, the pink scarf draped around her neck shielding her from the damp chill and setting off her trademark hot-pink lock of hair—leads the way to lunch at her favorite local spot, the Garden Café. For the past year, this vegan restaurant has served as her “kitchen away from home” while the farmhouse she and her husband are rebuilding with a “dream kitchen” is under construction. The kitchen holds a sacred place in Carr’s personal healing journey: It’s where her beloved grandmother, a chef, would sit her on the counter as a little girl “while…

Courage is a huge theme in my life. It seems I’m either praying for some, feeling grateful for having found a little, or studying it. I don’t think this makes me unique. When it comes to trying new things, taking emotional risks in relationships, or just being ourselves in a world that’s all too willing to tell us what and how to be, I think we all want to be a little braver. My challenge as a researcher is finding out how. How do we cultivate the courage to recognize that we are enough—that we are worthy of love, belonging, and joy? What I found changed my life. As I interviewed the research participants and listened to their stories, I realized that they fell into two broad groups: those who…

WHAT IT IS Some of the 11.5 million Americans with carpal tunnel syndrome (CTS) can’t turn this page without sharp pain, tingling, burning, numbness, or weakness in their hands and wrists. Many can’t sleep due to such symptoms, says Daniel Osei, MD, assistant professor at Washington University School of Medicine. WHY IT HAPPENS Many things—including injury, pregnancy, and (possibly) repeatedly flexing and bending your wrist—can narrow the bony passageway called the carpal tunnel, which is in your wrist. Symptoms occur when the median nerve, which travels through the tunnel, gets squeezed, often by swollen tissue. The pain can reach as far as your shoulders; untreated CTS may result in nerve damage. HOW TO SOLVE: CTS WHAT’S NEW WET CUPPING An ancient Chinese technique, wet cupping involves pricking the skin around…

Lower Blood Pressure with Tea The hibiscus flower is revered for its beauty, and it deserves equal respect for its healing powers. Many species have been used in traditional medicine, in addition to providing beverage teas. The tea is sour and tart—think cranberries—so people often add sugar and/or citrus. Now there’s exciting research backing up hibiscus tea’s medicinal benefits, especially for heart health. Scientists have confirmed that the deep red flowers gently lower blood pressure, thanks to their diuretic properties (they help the body eliminate excess water) and the fact that their anthocyanins block angiotensin-converting enzyme (ACE), the compound that causes blood vessels to constrict—exactly what the prescription combo of lisinopril and hydrochlorothiazide does, but to a milder degree and without side effects. Send your questions for Dr. Low Dog…

WHEN YOU SEE A Western couple walking around a small Chinese village with what looks like a bag of marijuana, you can’t help but notice. “What you got there?” my husband, Robb, asked as we passed a ruddy man and his wife in the one-street village of Baisha, in the Himalayan foothills of Yunnan Province. “Oh, this?” said the man, lifting the clear plastic bag. “I’m not sure, but I hope it’s legal.” He pointed to a concrete building about 100 yards away. “It’s from Dr. Ho.” He must have observed our blank faces. “Dr. Ho? What? You’ve never heard of Dr. Ho?” He went on to explain that the 90-year-old Dr. Ho Shixiu runs the Jade Dragon Snow Mountain Chinese Herbal Medicine Clinic and has been helping people cure…

HOW TO BUY Look for tightly packed heads without brown spots. Outer leaves should be taut, not wilted. Orange, purple, and green varieties of cauliflower are also available. HOW TO STORE Wrap in plastic and refrigerate for 4 to 7 days (cauliflower’s flavor gets stronger with age). Creamy Caesar Dip PREP TIME: 10 minutes TOTAL TIME: 10 minutes Serves 8 1. Puree 5 cups warm cooked cauliflower florets, ¼ cup reduced-fat cream cheese, 1 Tbsp each anchovy paste and fresh lemon juice, 1 tsp each Worcestershire sauce and minced garlic, and ½ tsp Dijon mustard in food processor. Season to taste. 2. Garnish with toasted pine nuts and chopped roasted peppers. Drizzle with 1 tsp olive oil. Serve with lightly cooked green beans. NUTRITION (per serving) 35 cal, 2 g…

Lower blood pressure, less risk of heart disease, reduced anxiety: The number of scientifically proven health benefits of pet ownership is rising faster than the number of chew toys strewn around your house. These health pluses aren’t just the result of the extra exercise you get walking your dog or playing hide-and-seek with your cat. The bond that you and your pet develop is also part of the equation. “Owning a pet gives you a sense of purpose and belonging that can increase feelings of positivity and lower stress levels, all of which translates to health benefits,” says Allen McConnell, PhD, a psychology professor at Miami University who studies human-pet interaction. The research proves it. In a study at the State University of New York at Buffalo, women asked to…

The benefits of having a friend join you when you exercise go beyond the moral support you need to go the distance. Just having that company may also soothe you. Researchers at Santa Clara and Stanford Universities have found that exercising with a partner enhances a workout’s stress-reducing effects—a boon for body and mind. Subjects who sweated it out with a partner felt calmer than solo exercisers did immediately following their workout and later that night. Huffing and puffing through an uphill ride? you don’t have to worry about talking. Whether or not the subjects chatted during the activity did not change the results.…

Most doctors prescribe beta-blockers for high blood pressure, but you might be able to get some to calm stage fright. Although this is an off-label use—not the reason the drug was created—it’s legit. “Even if it seems unusual to take a medication for a reason other than its FDA-approved purpose, as long as it’s under a doctor’s supervision, off-label uses can be incredibly helpful,” says Prevention advisor Jennifer Reinhold, PharmD. Here, her take on some double-duty drugs. DRUG CLASS Beta-blockers (propranolol) Officially used to treat: High blood pressure, heart failure Off-label use: Relieving performance anxiety Why they work: Because these drugs affect the neurohormone norepinephrine, which sets off the fight-or-flight response, they can reduce physical symptoms of nervousness, such as rapid heartbeat, shaking hands, and sweating. DRUG CLASS Tricyclic antidepressants…

Needle-Free Injections on the Horizon Your trip to the doctor’s office may one day be less painful, thanks to a new needle-free device developed by the MIT BioInstrumentation Laboratory. Instead of using a needle to pierce the skin, this jet injector delivers a microscopically thin, high-pressure stream of medicine through the skin and into body tissue. Not yet on the market, the device improves on earlier attempts because it gives doctors more control over the amount and delivery speed of the medication they’re injecting. It’s being tested for applications now. Beating a Deadly Infection—With Feces Transplanting healthy human stool into the digestive tracts of people with the potentially deadly infection caused by C. difficile bacteria cured more than 90% of patients, researchers found at Henry Ford Hospital in Detroit. Healthy…

Ask a woman to choose whom she’d rather spend the afterlife with—her spouse or her friends—and you’ll put her through emotional hell: Could she really endure eternity without her pals? Indeed, friends matter. Research shows that, just as schoolchildren share colds, friends share joy with one another. They also buffer stress, reducing the risk of health issues. Now a new study has found that the fewer friendships you have, the less happy you are. Women with 10 or more friends were happier than those with five, and women with five friends were more cheerful than those with none. Of course, the quality of your friendships matters much more than the quantity, says Irene S. Levine, PhD, a professor of psychiatry at New York University School of Medicine and the author…

Just because you’ve stashed your shorts and swimsuits doesn’t mean you’re safe from the sun. UVA radiation, which causes aging and skin damage that can lead to cancer, remains at almost the same intensity year-round. “Even if you’re not turning red, your skin can be damaged,” says holistic dermatologist Alan M. Dattner, MD. Sun-protective clothing and sunscreen are two ways to ensure you’re protected, but some herbs, when taken orally, may boost your skin’s ability to protect against UV rays, research shows. GREEN TEA Every leaf is chock-full of EGCG, an antioxidant that can decrease sun damage when applied topically. But drinking green tea may protect skin as well, says Dr. Dattner. One study showed that drinking 3 cups of green tea a day increases the ability of blood cells…

Johnni’s Story Even though I ate whatever I wanted growing up and I’ve never been athletic—I’d take a nap over a walk any day—I was always thin. I didn’t even have to worry about baby weight. The most I weighed during both of my pregnancies in my mid-20s was 127 pounds. Still, that felt like a lot because I’m only 5-foot-1, and I was used to weighing around 104. But as soon as I started breast-feeding, I could eat like a pig and the pounds would melt off. That all changed when I hit my 40s. My metabolism slowed down and the scale started to climb. I’d also been a smoker for years and tried to stop a few times, which started me on a yo-yo; I’d go up a…

Q Is it true that you should never eat mushrooms raw? Lisa Enslow, 48 CHATHAM, NJ A Yes. Mushrooms have very tough cell walls and are essentially indigestible if you don’t cook them. Thoroughly heating them releases the nutrients they contain, including protein, B vitamins, and minerals, as well as a wide range of novel compounds not found in other foods. In Asian traditions, mushrooms are regarded as both food and medicine because they can support the body’s natural defenses by enhancing the immune system. But there are other reasons to cook your mushrooms. Raw mushrooms contain small amounts of toxins, including some compounds that are considered carcinogens. These are destroyed by cooking them thoroughly. Broiling or grilling is best. Because of these concerns and because they offer little in…

Q My energy level goes up and down. Is it normal to feel sluggish one day and raring to go another? Anne McNicholl, 61 MONTREAL, QUEBEC A It can be, especially if “normal” for you means cramming too many activities into 1 day. Being overcommitted is one of several common energy zappers I see in my patients—but that they often don’t see themselves. They think they’re just irritable and depressed. I know, because it happens to me when I try to do too much. So I check in with my schedule once a week to see what’s eating it up—and then I make sure I add at least 2 hours of self-care, such as a massage or meditation time, to assure that I get a much-needed energy reboot. Once you…

WALKING gets a bum rap. A raw deal. Shafted. The only time anyone makes a big deal out of walking is when you’re about 12 months old. You take your first steps toward the outstretched arms of your mom or dad before falling into the coffee table. But after that, no one pays walking any mind. Because walking is such an integral part of our lives, most of us fail to notice it as a vital component of good health and a powerful tool for weight loss. And that’s too bad, because the human body is built to move on two feet. That’s what the experts tell us too: Research shows that with 30 minutes of moderate exercise daily, you will live longer—and enjoy your years much more—than someone who…

AS ONE OF AMERICA’S TOP DOCTORS, Lori Mosca, MD, MPH, PhD, leads a powerful American Heart Association panel on women’s heart health and is a TV regular, often arriving on set in a tomato-red suit and heels to preach her practical, heart-smart message. But none of that, she says, gives her an edge when it comes to protecting her own heart. “I’m a working mom and wife with a full-time job, and I help take care of an elderly parent,” says Dr. Mosca, 54, director of preventive cardiology at NewYork–Presbyterian Hospital. “If I don’t have time for lunch, I crave salty, sugary snacks, just like everyone else—and I don’t always want to exercise at the end of the workday.” So she practices what she preaches, tucking tangerines into her purse…

Shrimp Scampi PREP TIME: 15 minutes TOTAL TIME: 35 minutes Serves 4 2 Tbsp olive oil 1 lb peeled and deveined large shrimp 1 onion, chopped 1 c halved grape tomatoes 4 cloves garlic, minced ½ c dry white wine or reduced-sodium chicken broth 1 c reduced-sodium chicken broth ¼ c chopped fresh basil or parsley 2 Tbsp fresh lemon juice 1 Tbsp unsalted butter 1. Heat oil in large, heavy skillet over medium-high heat. Cook shrimp, turning, until golden brown, about 3 minutes. Transfer to plate. 2. Cook onion, stirring, until golden brown, about 4 minutes. Stir in tomatoes and garlic. Cook, stirring, until tomatoes are just wilted, about 5 minutes. 3. Pour in wine and cook until reduced by half, about 3 minutes. Add broth. Return shrimp to…

1 Friday Woman in Red On National Wear Red Day, sponsored by the American Heart Association and the National Heart, Lung, and Blood Institute, wear your favorite red dress as a symbol of your awareness of heart disease in women. To find out how to get involved, check out the NHLBI’s National Wear Red Day Toolkit at nhlbi.nih.gov. 10 Sunday Dog Run Take Fido for a jog at the 4th annual Puppy Love 5K in Solana Beach, CA. Walk the path if your dog isn’t as fit as you are. Don’t forget to enter your pup in the Valentine’s Day costume contest! 2 Saturday Foamy 5K Looking for a run that’s off the beaten path? Head to Miami for the 5K Foam Fest, a quirky course that includes obstacles like…