Indholdsfortegnelse for February 2014 i Prevention

ALTERNATIVE MEDICINE TASNEEM BHATIA, MD, medical director and founder, the Atlanta Center for Holistic & Integrative Medicine 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 BOTANICAL 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 KEVIN SPELMAN, PhD, distinguished lecturer, Maryland University of Integrative Health BREAST HEALTH SUSAN M. LOVE, MD, chief visionary officer, the Dr. Susan Love Research Foundation; clinical professor of surgery, UCLA School of Medicine DERMATOLOGY MARY P. LUPO, MD, clinical professor of dermatology, Tulane University School of Medicine DIABETES OSAMA HAMDY, MD, PhD, medical director,…

When it comes to building solid new friendships (or repairing broken ones), laughter really is the best medicine. A new study from George Mason University finds that sharing a laugh is the best way to secure a lasting and rewarding rapport, thanks to what study author Todd Kashdan, PhD, calls the spillover effect. “After the laugh, something changes in our attitude,” he says. “We are primed to expect benevolence from the person we shared a laugh with—and assume that it will spill over into the future of the friendship.” LOWER YOUR BLOOD PRESSURE NATURALLY This pungent bulb may reduce blood pressure as effectively as pills. In a recent study, people who took garlic supplements showed improvements in systolic and diastolic blood pressure on par with those experienced by people on…

Bright, Healthy Lips Warm red lipstick offers an easy way to feel festive, pulled together—and sexy. But red looks best when lips are soft, moisturized, and plump. To get dry winter lips in shapej scrub off flakiness with a cleansing cloth such as Skin Effect! Exfoliating Cleansing Cloths’ ($8; cvs.com), then finish with a moisturizing color, suggests Heather Woolery-Lloyd, MD. “Hyaluronic acid and glycerin retain moisture, plumping lips and hiding lines,” she says. For warm skin tones, slick on Bite Cashmere Lip Cream in Sherry ($28; sephora.com); for cool skin tones, try Iman Luxury Moisturizing Lipstick in Scandalous ($10; target.com). A true red looks good on everyone. Red lips are associated, with female attractiveness, according to a study in Perception.. Don’t forget your ears! Roughly 30% of melanomas in adults…

Almost everyone occasionally experiences acid reflux, the backflow of acid from the stomach into the esophagus. It occurs when the muscular ring between the lower esophagus and upper stomach becomes weakened for reasons yet to be fully explained. When it’s frequent and severe, it’s called gastroesophageal reflux disease (GERD), and you should see your doctor if you think you have it. The most common conventional treatment is medication. Antacids neutralize stomach acid, and H2 blockers prevent the production of stomach acid to some degree, providing short-term relief. Proton pump inhibitors (PPIs) are more effective because they’re potent suppressors of stomach acid production, but I urge you to avoid long-term use — especially if you are over age 50—because of the potential for side effects and heart disease. If you do…

Lemon balm, mint’s citrusy cousin, has a fragrance that calms me instantly—and no wonder: Several studies have proven its value as an anxiety buster. TWO SOOTHING WAYS TO USE IT INHALE IT: When you’re up against a deadline, stuck in traffic, or just feeling stressed, try inhaling lemon balm to help lower your blood pressure and relax you. Shake a few drops of lemon balm essential oil onto a tissue and keep it handy to use as needed, or buy a car diffuser to infuse your ride with tranquillity. You can find both the essential oil and a diffuser that plugs into your car’s lighter online and in health food stores. SIP IT: Brew a cup of organic lemon balm tea. Use one or two tea bags (or 2 teaspoons…

Hit 40 yet? 50? Meet your new BFFs: 1 Collagen in skin breaks down, resulting in fine lines and less glow. Dodging added sugars helps skin stay radiant and firm by minimizing inflammation that accelerates the aging process. 2 Feeling foggy? It could be sugar brain. New research found an association between reduced memory and high blood sugar. Stay sharp by avoiding sugar bombs like bottled salad dressing and sliced bread. 3 By 30, you can start to lose half a pound of muscle each year, slowing your metabolism. And after 50, the rate doubles. But doing just two or three strength workouts each week can reverse that trend. 4 New research suggests that large amounts of sugar may damage heart tissue. Help keep your heart healthy by opting for…

Living the life of your dreams goes beyond ticking things off your should-do list. It’s about developing the confidence to truly listen to yourself and having the wisdom to follow the whisperings of your heart. So what’s your real purpose in life? If, like most of us, you don’t really know, you need to take time for introspection. Be willing to look at your life as a journey that is much bigger, and has much more purpose, than you can imagine so far. To get started on your path, it’s important to ask the right questions. Here are 10 to move you in the right direction. 1 Am I happy? It’s a simple question—and it’s the basis for life. Find a moment of silence, pause, and ask, Am I happy?…

Tuna Salad with Lemon and Yogurt Wild Planet canned tuna is rich in omega-3s and requires only a bit of stirring out of the can; if you use a water-packed brand, be sure to drain the fish before adding. Stir together 2 Tbsp 2% plain Greek-style yogurt, 2 Tbsp fresh lemon juice, 1 Tbsp olive oil, 2 tsp finely chopped fresh flat-leaf parsley, and a pinch of pepper. Add 1/3 cup finely chopped celery and 5 oz can tuna. Season to taste. Place small scoops of salad (about 1 Tbsp) on toasted crostini (makes 16). Servings: 2 Sardines on Crackers Opposite page This recipe is inspired by Chef Gabrielle Hamilton of the popular Prune restaurant in New York City—she offers Triscuits with Dijon-style mustard, cornichons (a type of dill pickle),…

GET INSPIRED Find us on Pinterest for more healthy ideas: pinterest.com/preventionmag • Healing yoga poses and arm-chiseling moves • 400-calorie meals and heart-healthy breakfasts • DIY sleep and pain fixes DON’T MISS THIS ON PREVENTION.COM The Best Ab Exercise… Isn’t a Crunch Get perfect form—and a perfect core—with this lab-tested belly flattener: prevention.com/fitness/strength-training/best-exercise-abs A PEEK AT OUR NEXT ISSUE • The real-food revolution: wholesome, cutting-edge eating Leaner legs in just IO do-anywhere moves • 100 Cleanest Packaged Food Awards: the healthiest, tastiest supermarket staples Stop-the-clock superfoods that make your best body better Natural solutions to allergies and digestive issues DIGITAL DOWNLOAD No matter what kind of phone or tablet you tote—Android, iPhone, Nook, Kindle Fire, or iPad—you can download each issue of Prevention with a simple click. Get healthy recipes,…

“Are you living the life you want to live?” That’s the question that’s on my mind these days. Why? Because so many people—myself included—seem to be assessing what’s working, what’s not—and relishing the opportunity to strive for more at this time of life. Not that we’re so unhappy with our lots; it’s just that we all seem to have realized—each for different reasons—that this is it. This is our one trip to the rodeo, so to speak. I know that I want to make the most of mine. So, I have to ask you: Are you living the life you want to live? If so, congratulations, and please share your secrets. What helps guide your path? But if you haven’t arrived, where are you getting it right and what do…

Not only are they packed with healthy monounsatu-Nrated fats and vitamin E, but they do a number on cravings, too. People who added about 36 almonds (that’s 1½ ounces) to their daily diets weren’t as hungry throughout the day, found a new study in the European Journal of Clinical Nutrition. But don’t just eat almonds with a meal: The greatest hunger reductions happened when the nuts were consumed as either a midmorning or a midafter-noon treat. That’s a fact worth snacking for. 4 Food Additives to Avoid Big Food is ditching risky ingredients: Kraft removed Yellow Nos. 5 and 6 from some of its mac and cheeses, and Gatorade got rid of brominated vegetable oil. We’d love to see more food folks quit these chemicals: 1. ARTIFICIAL FOOD DYES Petroleum-based…

Jenn’s Story It literally took a blow to the head to make me realize that my life needed a change. I was at a playground with my kids when I cracked my skull against a slide, which forced me to take a few weeks off from my nonstop job as a personal trainer and fitness blogger. Without a packed schedule, the nagging truth I’d tried to ignore surfaced: My job had gone from being something I enjoyed to a crippling source of stress. How had it gotten to that point? Seven years earlier I had been an exhausted, overweight mother of two, struggling with postpartum depression, when I caught a Àtness infomercial. The women shown were so full of energy and life—things I wanted for myself. That’s when it dawned…

Relaxation drinks with names like Just Chill and Neuro Bliss sound like they must be Valium in a can, and the truth is, many people do say they feel more relaxed or calm about half an hour after drinking them. A likely reason: the blend of herbs, supplements, botanicals, and amino acids they contain, which previously have been used individually as calming agents. Chances are you’ve already tried to drink away stress—perhaps with a beer, a glass of wine, or a martini. Or maybe you prefer tea. If you’re a Downton Abbey fan, you know that a cup of tea is the British solution to all life’s troubles. The key may be theanine, an anxiety-reducing chemical in tea that seems to offset its stimulating caffeine. Not surprisingly, theanine is one…

Trying a new anti-aging cream can be a little like peering into a cloudy Magic 8 Ball: “Outlook unclear. Try again.” Yet most of us dutifully apply anything we think may help keep our skin younger looking, from antioxidants and sunscreen to Retin-A and glycolic acids. We’re swayed by promises of a skin-transforming miracle until, our bathrooms littered with jars, tubes, and bottles, we barely even remember what we’re putting on our faces, much less why. But buying products and hoping for the best may soon be passé. New companies are launching services that allow you to swab your cheek, send off your DNA for analysis, and get back a report detailing your skin’s potential pitfalls—allowing you to completely personalize your approach to skin care. Find out you’re at high…

10-Minute Toners: Workout A Row the Boat Targets: core Start seated with knees bent and feet flat on floor, holding 1 weight with both hands in front of chest. Keeping spine long and abs tight, lean back slightly and lif feet a few inches off floor. (To modify, keep feet on floor.) Slowly twist torso to right and bring weight beside right hip (a). Return to center (b), then slowly twist to lef and bring weight beside left hip (c). That’s 1 rep. T Push-Up Targets: chest, arms, shoulders, core Start in push-up position, arms straight, 1 weight on floor between hands (a). (To modify, bring knees to floor.) Bend elbows until chest nearly touches floor (b), then press back up. Pick up weight with right hand (c) and rotate…

I was in San Miguel de Allende, Mexico, a few years ago for vacation and stopped by an outdoor bar with flowers climbing up the stone walls. I struck up a conversation with a couple, and while we chatted, the American woman told me she was taking time off from her job; the man, from Canada, said he used to be a high school math teacher. "And now?" I asked idly. He twirled the ice in his drink, reluctant to say more. "I took a workshop in shamanism, and now I practice shamanic healing," he said. I raised an eyebrow. "I’m able to see things in people — physical and spiritual things—and fix them," he went on. He shrugged. "It’s just a talent I have." That sounded like a talent…

Ray Ward will never forget the call he got from the family of a cancer patient named Jackie, whom he and his late therapy dog, Mandy, had visited for years. Jackie was so bonded to Mandy that she adopted her "as a four-legged granddaughter,” says Ward. The family asked if Ward and his dog could race to the hospital—Jackie was dying. By the time they arrived, she was comatose. “But as soon as Mandy’s toenails hit the floor, Jackie woke up," says Ward, an instructor for Pet Partners, an organization that registers therapy dog teams. After her joyous reunion with Jackie, Mandy walked over to each family member to be petted. "Everyone was in tears,” says Ward. "Mandy just knew that was the right thing to do.” Though Jackie passed…

When we set forth to do something truly creative and game changing, many factors are likely at play. There’s bluesky thinking. There’s grit and perseverance.’- And underneath it all, there’s often a deep, personal drive. That was the case for Juan Carlos Plana, MD, who in 2010 pioneered the use of strain imaging as a tool for early detection of heart damage caused by chemotherapy. His motivation? Learning that his „ mother, who’d had lymphoma decades earlier, had experienced heart failure as a result of her cancer treatment. Patients on certain chemo combinations have a 25% greater risk of developing heart failure—a damning statistic that Dr. Plana was compelled to reduce. “My mom’s struggles have always pushed me to work harder,” he says. “Even when people doubted my work, I…

Our online interview with comedian Rob Delaney about his battle with depression struck a nerve with readers, prompting hundreds of responses and even inspiring some to find support. “I just wanted to thank you for this. Currently trying to claw my way out of the pit and you’ve made me seek help,” tweeted Emma C. She’s not alone. Depression affects 12% of women and 7% of men between the ages of 40 and 59—higher than for any other age-group. “Stressors can be uniquely difficult for this group, as they face the dual stress of caring for children and elderly parents,” says Ramani Durvasula, PhD. 12% The percentage of women affected by depression. The term depression actually encompasses several unique disorders—the way it manifests in each person varies widely. GET HELP…

It’s possible to use your mind to motivate your muscles, finds new research published in Medicine & Science in Sports & Exercise. Instead of thinking How much longer? during your next workout, say these magic words to yourself: I can do it. Exercisers who used motivational self-talk reported that workouts felt significantly easier, compared with a control group who let their minds wander. Another bonus: The upbeat thinkers also exercised longer. Self-encouragement makes you feel stronger, which reduces how difficult your current pace seems, explains Samuele Marcora, PhD, of the University of Kent at Medway. A couple of other pep talks that could prevent you from throwing in the towel: I can push through this and I’m feeling good. The #1 Butt Booster To sculpt a perky, lifted seat, try…

What It Is Your eyes pop open at 2 or 3 am, and try as you might, you just can’t fall back asleep. sound familiar? “Everyone has an occasional restless night,” says timothy morgenthaler, MD, president-elect of the american academy of sleep medicine. “But if you regularly find it hard to get back to sleep within 15 or 20 minutes, or if you wake up more than two or three times per night, that can cause disruption in your daily life and is worth addressing.” Why It Happens A normal night’s sleep includes many seconds-long mini-arousals—from 3 to 15 per hour—as a result of changes in brain wave activity. most of the time we aren’t even aware of them, and they don’t affect sleep quality. But as we age, these…

Yes, there’s a lot you can do. Getting yourself in the best possible physical condition will help you recover faster and decrease your risk of complications. Begin by asking your surgeon what he or she recommends for your particular procedure. Regular exercise—even just a daily 30-minute walk—is usually a great idea. In the weeks or months before your surgery, stay hydrated and eat a balanced diet, with plenty of lean protein (like chicken, fish, and beans) and lots of antioxidants (found in fruits and vegetables). Protein is key for cell recovery, while antioxidants promote healing and boost your immune system by fighting free radicals, thus reducing the odds of a postoperative infection. One thing I always say to avoid before surgery is taking any new supplements, herbal or otherwise, unless…

Why are these women so happy? Because they got fit, firm, and energized in 6 short weeks—and you can, too. Our program combines supereffective (totally doable) Get Your Body Back workouts—created by fitness expert Chris Freytag—with the revolutionary eating plan from the new book The Sugar Smart Diet (Rodale, 2014). Within the first few days, food cravings disappear jeans loosen, and e ergy levels soar. Soo.. your core, butt, back, and upper arms become tighter and more toned, and stubborn belly fat melts away. All it takes to get started: a little more strength training and just a little less sugar. (Yes, you can still have chocolate.) We Did It-And So Can You Kathy Donlin, 51 HR manager Pounds lost: 5 Inches lost: 6.5 I’ve always considered myself relatively healthy.…

Sharon Sood’s heart pulses and drums as she makes her daily run through the Tudor-dotted Philadelphia suburb where she lives. The 42-year-old nonprofit consultant and mother of two is a dedicated runner who is in a race for her life. Her goal: outrunning heart disease. “My dad was just 47, not too much older than I am now, when he had his first heart attack,” she says. “He was a classic case—overweight, a smoker. But he worked hard to reverse those risk factors afterward. He quit smoking and became more active, walking every evening.” But then his job became intensely stressful after a takeover—and his wife was diagnosed with lung cancer. “My dad felt responsible for staving off layoffs among his team, and that weight, coupled with my mother’s illness,…

I’m in the bathroom, door locked, stripped down to the heart-covered boxers my wife, Kathy, gave me for Valentine’s Day. As I hold the syringe, I’m humming Neil Young’s “The Needle and the Damage Done”—a bit of black humor to conjure enough courage to jab the hypodermic needle into my abdomen. The 31 gauge isn’t significantly bigger than a mosquito’s proboscis, so it’s not the stick, exactly, that I fear. What scares me is the syringe’s contents: human chorionic gonadotropin, or hCG. It’s not an illegal steroid, nor is it growth hormone or even testosterone—but it could still get me thrown out of baseball. It is a natural glycopeptide hormone made in the placentas of pregnant women, extracted from urine, and then purified into the Pregnyl loaded into my syringe.…

You need a boost, and coffee won’t cut it. Beat sluggishness with these uplifting alternatives. The alternative sources of caffeine… Try yerba maté or guarana. —Arrietty Gray DOCTOR’S NOTE: Yerba maté tea’s caffeine content is roughly the same as coffee’s, but guarana is twice as strong -keep daily doses between 200 and 800 mg. The do-anywhere fix… Rub the edges of your ears between two fingers from the very top all the way to the bottom a few times. —Chris Padilla ACUPUNCTURIST’S NOTE: In traditional Chinese medicine, the upper part of the body is associated with more active energies. Massaging the ears increases this energy, creating a sense of wakefulness. The green remedy… Sip a shot of wheatgrass juice. —Ursula Harrington The vitamin… Vitamin B complex not only helps fight…