Indholdsfortegnelse for April 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,…

From our earliest lessons to the latest headlines, we’ve been told that exercise does a body good. But knowing and doing don’t always go hand in hand. There are days when we need to bribe ourselves with the promise of off-road alone time (see here); other days, the reward might be ultracool sneakers (see p. 69). And for those really tough days, we’ve designed a blink-and-you-miss-it, mood-enhancing workout that will leave you-after just 8 quick minutes—with a fired-up metabolism and an afterburn so satisfying, it’ll be hard to pass up the next one (p. 94). Tell that to your couch.…

Plant-based oils are safe and nonirritating to use as lubricants in a pinch, says Prevention advisor Mary Jane Minkin, MD. For longer-term relief, use a gel or cream moisturizer. dense breasts | [dens brests] A high ratio of glandular and connective tissue to fatty tissue. Upp to 40% of women have dense breasts, which only a mammogram can detect (you can’t tell by look or feel). Recent laws in 14 states require doctors to tell patients if they have dense breasts, since it throws a wrench into mammography: Both glandular tissue and tumors are white, making it harder to spot the bad stuff. Slim Your Diabetes Risk Regardless of the genetic hand you’ve been dealt, you have more control over your diabetes risk than you might think. Findings from the…

Numi Organics Savory Teas Brew a blend of herbs, veggies, and spices for a most peculiar take on tea. It’s a tad garlicky to drink straight, but the Broccoli-Cilantro flavor replaces vegetable broth with grace. Steep sachets of carrot-curry tea in vodka overnight for an herbaceous infusion. ($8 per box; numitea.com) Blue Hill Savory Yogurts Made with whole milk, veggies, andcurious accents like fresh sage, these yogurts provide a welcome break from sugar overload. Parsnip is our choice to spoon right from the cup, and tomato makes a creamy chip dip. Best of all, each flap tells you the name of the grass-fed cow it came from. Thanks, Tulip! ($3; available at Whole Foods in the Northeast, bluehillyogurt.com) Gardenbar Savory Whole Food Bars Blasting the notion that bars might as…

THINNING TRY: Minoxidil "It’s a bit like fertilizer for the hair," says Paradi Mirmirani, MD, a fellow of the American Academy of Dermatology. "Minoxidil has been well studied, and there’s good evidence that it increases the diameter of each strand, the density of hair, and the rate at which hair grows." Find it in Pan-tene Hair Regrowth Treatment for Women ($23; drugstores), a scent-free serum. SLOW GROWTH TRY: Anti-dandruff shampoo Even if you don’t have flakes, research suggests that the py-rithione zinc in anti-dandruff shampoo may promote hair growth, especially if you’re dealing with buildup or scalp scaling, Dr. Mirmira-ni says. Try Aveeno Nourish + Dandruff Control Shampoo ($8; drugstores), which soothes and nourishes the scalp with oat extract. WEAKENING TRY: Natural oils improve hair’s tensile strength," Dr. Mirmirani says.…

Q: What are natural. not-insane ways to get ready for skin-baring season? This is the perfect time for all of us to shed our winter coats — the dry, flaky skin from bitter cold and indoor heat and the extra pounds we accrued as a result of winter’s slower pace. Here’s my personal spring detox regimen. Clean out the fridge. This is spring cleaning for your health. Get rid of all the bad stuff and load the produce bin with lots of brightly colored fruits and vegetables, picking at least five different kinds every week. Cook them, juice them, or eat them raw—it doesn’t matter, as long as you get a minimum of five servings a day. To jump-start your spring detox, drink 7 ounces of fresh juice daily, and…

If you, like 50 million other Americans, suffer from this perennial pest, you probably think you’ve tried it all. You’ve taken the do-nothing approach, optimistic your hay fever would vanish on its own. You’ve tested out-there "cures" that worked for your aunt’s best friend’s brother (but alas, not for you). And from an Rx or two, you’ve gotten relief—plus pesky side effects. To find solutions that actually work, we scoured the latest research. Here’s what we found. Run Away Going for a jog is the last thing you feel like doing when you’re stuffed up, but here’s why it might be worth it: A moderate-intensity workout significantly reduced allergy symptoms in one study from Thailand. Exercise may decrease the body’s release of irritating histamines and other biological mediators, the same…

We’ve spent the past 2 months logging miles and training in the season’s newest kicks to find the shoes that’ll make even the crankiest, most tough-to-appease feet happy to work out. Now all you have to do is lace up any of these 25 standout pairs and enjoy whatever it is that you love to do. (Next year, we promise: We’ll include the guys, too!) Given the multitude of choices out there, anyone could get lost looking for the right sneaker. Look for these icons to find the perfect pair for you. Extra cushioning Very light weight Stiffer construction Flexible support Excellent arch support Great heel cushioning Running New Kicks on the Block On Cloud, $110 Tester’s Verdict: This newcomer brand nails the soft landing and firm takeoff every runner…

Mary Lee Yelverton is quickly realizing that working out in an exercise-science lab is nothing like working out at a gym. For one thing, there’s no music. The metallic tick of a metronome keeping her on track—tick, squat down, tick, rise up—is the only sound she can make out above the whoosh of her own breathing. Instead of windows and a watercooler, anatomy posters line the walls, and Yelverton is being monitored by a grad student crunching data at a nearby computer. Finally, there’s the hazmat-like mask over her nose and mouth, connected via yards of white tubing to an apparatus that looks like a crash cart you’d see in a hospital. It would have drawn more than a few stares at boot camp, but at the Auburn Montgomery Human…

They’re so tiny, you can barely see them. But there’s nothing invisible about their pestiness: They suck blood, make your pet (and you) itch like crazy, and can transmit diseases to pets and people. So you’re forgiven if your reaction to fleas and ticks is to want to annihilate them with the most powerful weapon handy. Though these two insects cause different health problems, both bugs can be knocked out with the same pesticide products. But how do you choose — and how safe are these big guns? Sickening Little Pests Ticks threaten pets and people in every state and transmit or cause more than a dozen diseases, including anaplas-mosis, anemia, Rocky Mountain spotted fever, and the bogeyman of the moment (with good reason), Lyme disease. These days, ticks are…

The idea seemed wild at first—even to her. Roz Savage was 36, had a well-paying job, and hadn’t picked up a set of oars in 12 years. But she was dead set on being the frst woman to row solo across the Atlantic, Pacific, and Indian Oceans, and—after a cumulative 5 million oar strokes, 15,000 miles, and 500 days—she did it. She was driven by an urge to infuse her predictable life with adventure, but she also wanted to bring attention to environmental issues, which she saw frsthand on the water: "It’s jarring to be thousands of miles out at sea, totally alone, and see a water bottle float by." Now 46, Savage uses her fame to promote awareness of marine plastic pollution and develop initiatives like Trash Mobs (think…

A Google search convinced the hypochondriac in me that the heaviness I felt must be pelvic organ prolapse—the price you pay for having twins at 40, I thought. More digging led me to a urogynecologist, a little-known kind of specialist we talk about in this issue. These docs deal with those issues—little leaks, painful sex, pelvic aches—the ones that most of us don’t want to talk about, even though one out of four women has them. Thankfully, my problem turned out to be minor and cleared up quickly. But, ladies, if you have an issue, this type of doc could be your new best friend. Anne Alexander Editorial Director P.S. We’re here for you. Please share any ideas or suggestions at suggestions@prevention.com.…

Don’t Be a Metal Head Iron in your supplements. Copper in your water. Aluminum in antacids. Metals make their way into our bodies in a variety of ways. That can be bad news, considering the growing number of studies linking high levels of them to Alzheimer’s disease. As we age, our bodies don’t always properly regulate and store certain metals, which can then end up in areas of the brain where they shouldn’t be, says Ashley Bush, MD, of the Florey Institute of Neuroscience and Mental Health in Melbourne, Australia. Once in the body, they react with oxygen to produce free radicals that damage brain cells. While you can’t eliminate exposure altogether, you can reduce it with the tips on the next page. COPPER: High levels of this metal plus…

New research may change what high blood pressure means for the 67 million Americans who have it. While the threshold has been 140/90 for more than 30 years, a panel of 17 researchers suggests setting a new, higher limit of 150/90 for adults 60 and older. The upshot: You might not need medication if you fall into this borderline range. Nonetheless, many physicians may feel more comfortable staying with 140/90 for treatment, says William B. White, MD, president of the American Society of Hypertension (who was not involved with the research). Talk with your doctor about the best plan of action for you. ...AND A NEW REASON BP REALLY MATTTERS For the first time in history, there are stroke-prevention guidelines for women. And with good reason: The fairer sex has…

Crush Your Cravings Temptation can be hard to resist, but new research shows that working out may train your brain to eat clean. When active people viewed pictures of cake, burgers, and other junk food, the regions in their brains associated with appetite were quieter than those of more sedentary people, according to a new study published in NeuroReport. Exercise increases sensitivity to the appetite-regulating hormone leptin, which may lower the appeal of high-calorie foods, says lead author William D. S. Killgore, PhD, of McLean Hospital and Harvard Medical School. Ambling around the parking lot looking for your car is embarrassing (not to mention unsettling), but new research offers a surprising strategy for keeping your mind sharp. The brain is like a muscle—you either use it or lose it —…

Thick foundations of the past felt more appropriate for clown college than the office. But new breathable, blendable formulas designed to tackle skin issues are making us look again. And since brands have replaced chalky ivories and ambiguous bisques with a wide range of shades, it’s easier to find your perfect match. We Tried It! If it’s starting to seem like every little bump turns into a big bruise, it’s not in your head. As we age, collagen breaks down and leaves skin vulnerable to marks. But that’s not the only culprit: "Sun damage, blood-thinning medication, and your family history can also contribute," says Roger I. Ceilley, MD, clinical professor of dermatology at the University of Iowa. Our editors subjected their own black-and-blues to Dermend Moisturizing Bruise Formula ($30; cvs.com),…

Q: What do I do if I start choking when I’m alone? It’s great to have a plan if you start choking, because you’ll be feeling pure panic. The panic is even worse when you’re alone. I know this from experience. Just after college, before I had any medical training, I was driving when I choked on a piece of candy. Fortunately, as soon as it happened, I began to cough. Coughing is your first line of defense against choking, and the good news is that people often do it automatically. When something becomes lodged in your upper airway, your natural reflex is to expel air from your lungs and dislodge it. In my case, the candy flew right out across the dashboard. But depending on how much of your…

It’s been a rough few years for herbs. A Canadian study published late last year found that of 44 herbal products tested, many were adulterated or mislabeled. The study authors said that two samples of echinacea contained a weed that could interact with certain medications; a sample of St. John’s wort was actually an herbal laxative; and a bottle of ginkgo biloba was contaminated with black walnut, which theoretically could put people with nut allergies at risk. In December, the FDA yanked one herbal supplement from the shelves after it was linked to dozens of cases of liver failure. And a supplement manufacturer who was jailed for selling a weight loss supplement that turned out to contain a toxic chemical is facing new charges over sketchy products he was churning…

ITt’s a riddle that vexes even the most lettered researchers—a widespread medical predicament affecting more people than cancer and heart disease combined, and yet there’s no consensus on what’s to blame. One hundred million Americans suffer from chronic pain, and they deal with it day after day with no clear fix. Twenty-one million have depression, and for many of them, medication and therapy help only so much. In this progressive medical age, doctors can transplant people’s faces and manipulate genes, but they still can’t seem to cure—or sometimes even effectively treat—these common conditions. Why? Gary Kaplan, DO, an osteopathic physician who’s been dubbed the Doctor of Last Resorts, thinks he knows. Patients arrive at the Kaplan Center for Integrative Medicine in McLean, VA, after having been turned away by doctors,…

The pain began as a weird twinge, like an odd muscle pull where her groin and pubic area meet. "Within a few days, my vagina felt like it was on fire," says Lisa, a 36-year-old New Jersey mother of two and human resources executive who paddleboards and scales the tough routes at her local climbing gym on weekends. "I’m a strong, confident woman. But the pain was beyond excruciating. At one point I ended up curled in a ball at work, sobbing." It was the summer of 2012, and Lisa trudged from one doctor to the next—11 in 1 month—to find out the elusive source of the pain. But the doctors—urologists, gynecologists, the emergency room doctor she saw when she thought her insides were implod-ing—found nothing wrong. Tests for infections…

For dull hair and dandruff... I use apple cider vinegar as my hair conditioner.—Jennifer Lynn DOCTOR’S TIP: Its astringent properties make hair look shinier, but apple cider vinegar can also treat dandruff by reducing the growth of the fungus Malassezia furfur. SHOP SMART Buy it cold-pressed and unpasteurized. Heat can destroy beneficial nutrients and enzymes in the vinegar. For bad breath... A capful chased with water dispels onion breath.—Cindy McDaniel For troubled skin... Dampen a cotton ball and hold on a pimple for 5 minutes. It reduces blemishes quickly.—Caroline Atkins DOCTOR’S TIP: A solution of 1 part vinegar to 3 parts water can act as an oil-reducing toner. For heartburn... 1 take a teaspoon of cider vinegar for heartburn. It stamps it right out.—Sarah Heatherly DOCTOR’S TIP: Consume no more…

In our January issue, a Buddhist nun named Sister Dang Nghiem shared how mindfulness helped heal emotional trauma. Online, the piece sparked a stream of responses from across the globe. “She’s right: Time doesn’t heal,” wrote Danmar D. “I lost my son 8 years ago this month, and meditation and breathing kept me sane.” Another reader was inspired to give mindfulness a try. “This brought me to tears; I want to learn this,”wrote Harold R. See it: prevention.com/thehealer Do You Practice MINDFULNESS? Our readers reveal how often they set aside time to breathe and reconnect. Daily 21% Weekly 6% Occasionally 18% Never 55% HOW TO TUNE IN BE PRESENT Reconnect to the present moment by noting the sounds, sights, and smells around you. SET AN INTENTION Acknowledge your pain, then…

ALnything you take regularly that fizzes in a glass or dissolves in your mouth can be packed with dangerously high sodium levels, reports a new study in the British Medical Journal. Taking these medications was associated with a 16% increased risk of heart attack, stroke, and vascular death, compared with using sodium-free versions of the meds. Sodium’s blood-pressure-raising effect is likely to blame, say the study authors. "For the average healthy person, occasional use of these is OK," says lead researcher Jacob George, MD. "The real risk comes with prolonged use, especially for people at risk of heart disease." Check product labels; most will tell you the sodium content. If you’re wondering about other medications, rest assured that most swallowable pills are sodium-free.…

4-Ingredient Breakfasts Forget fancy frittatas: The humblest breakfast of all time—stuff spread on hot bread—is popping up as the latest artisanal food craze. But instead of shelling out $4 for a slice of toast at the hip coffeehouse du jour, make your own. It’s an insanely simple, protein-loaded way to power yourself through the morning. STRAWBERRY PEANUT-BUTTER TOAST Top 2 slices multigrain bread with 2 Tbsp organic peanut butter each. Layer with sliced strawberries and 1 tsp chia seeds per slice. (22 g protein) Women who eat a breakfast with lots of protein—30 to 39 g—consume fewer calories at lunch, finds research from the University of Missouri. Pair these toasts with organic breakfast meats or eggs for a comparable amount. AVO-TOAST Top 2 whole wheat fiber crackers, such as Wasa…

A new climate, a different season, another birthday — there are many reasons your skin can get knocked off balance. But a simple switch may be the solution: Micel-lar water, infused with microscopic oil molecules, can help set things right. "These gentle cleansers don’t strip the skin and can be used on all skin types," says Jeannette Graf, MD, a dermatologist in Great Neck, NY. Try Clarins Water Purify One-Step Cleanser with Mint Essential Water ($35; clarinsusa.com), Lancôme Eau Fraîche Douceur ($38; lancome-usa.com), or REN Rosa Centifolia 3-in-1 Cleansing Water ($25; renskincare.com).…

Q: What ever happened to biofeedback? I still recommend biofeedback for people experiencing serious stress and anxiety, painful muscle spasms, high blood pressure, migraines, and Raynaud’s disease (a disorder that causes the small arteries in fingers and toes to narrow). A learned mind-body technique, biofeedback allows you to influence seemingly involuntary physical functions such as your body’s response to stress, which manifests as increased blood pressure and muscle tension. During a typical session, the therapist uses sensors to track markers of your body’s state, like heart rate, brain wave frequency, and muscle tension. This information is then used to help you learn how to alter your internal responses in positive ways. For example, a sensor placed on your finger can translate skin temperature into an audible beep — the higher…

Home Remedy Windowsill Medicine With just four easy-to-grow herbs-lemon balm, peppermint, sage, and thyme—you can treat minor ills almost instantly. All you need are plants bought at your local garden center or organic herbs from a company like horizonherbs com, plus a sunny windowsill. Savor the bracing aroma as you steep your healing teas. Use about 1 tablespoon chopped fresh herb (use one or try a combination) to 1 cup boiled water. Cover and steep 5 to 10 minutes before sipping. Drink a cup 2 or 3 times a day, as needed. LEMoN BALM: anxiety, mild insomnia, and tension headaches PEPPERMINT: Nausea, flatulence, indigestion, and tension headaches SAGE: Hot flashes, night sweats, fever, and sore throat (use as a gargle) THYME: Cough, congestion, and bronchitis…

Robyn’s Story Last May, I woke up from a deep sleep, frightened. I have sleep apnea, and even though I was using a CPAP machine—which supplies my lungs with constant air-flow-I woke up with heart palpitations and a crushing pressure in my chest. "I’m killing myself," I said aloud. At that moment, I knew I needed to make a change. I was dealing with high blood pressure and prediabetes, and I weighed nearly 300 pounds. I remember that awful night so vividly because the day before had been such a sweet one, literally. My older daughter, Isabelle, had a softball game, and my younger girl, Anastasia, and I picked up snacks to enjoy from the sidelines. I had a small worry that I was eating too much sugar, but not…

Show of hands if this sounds familiar: Your bathroom shelves are so overcrowded that you’ve given up and gone back to a wash-and-moisturize routine. We get it, but 40-plus skin, with its slowed collagen and elastin production, needs special attention. Yet shifting hormones make it sensitive, so too many products at once can irritate the skin, says Francesca Fusco, MD, a dermatologist in New York City. What you need is a plan. Our simple, 7-day regimen addresses the less-welcome landmarks of your wiser years without stressing your skin or schedule. Could getting great skin be any easier than this? Monday | Scrub Your Body Flakes are fine for breakfast—not so much when they’re speckling your thighs, elbows, or knees. Cream will only get you so far, so if you want…

Warm Berry Compote Combine 2 cups mixed fresh berries, 1 Tbsp freshly grated lemon zest, and 1 to 2 Tbsp sugar in small saucepan. Cook over medium heat until berries begin to release their juices. Reduce heat to medium-low and cook until sauce thickens slightly (will be thinner than jam), about 10 minutes. (Makes about 1 cup.) serve hot or at room temperature with popovers or Baked skillet pancake. Chill unused compote in airtight container up to 1 week. NUTRITION (per Tbsp) 12 cal, 0 g pro, 3 g carb, 1 g fiber, 2 g sugars, 0 g fat, 0 g sat fat, 0 mg sodium Grab and Go BREAKFAST SANDWICHES UNDER 350 CALORIES Subway Egg & Cheese Flatbread with avocado satisfies with healthy fat, plus your choice of fresh…

FOLLOW THE LEADER For better-life essentials, like a total-body Pilates move and coconut oil’s antimicrobial and skin-healing powers, join our inner circle now. Search for Prevention on Google+. GET READY... FOR YOUR BEST BODY BY SUMMER. May’s 28-Day Transformation Challenge will lift your spirits and your stamina, with exclusive workouts from Chris Freytag and daily inspiration from best-selling author Kris Carr. Sign up now: prevention.com/28daychallenge A WEIGHT LOSS WEAPON ON YOUR PHONE Get a personal shopper for your grocery cart. Download the 1001 Sugar Smart Foods app from the App Store to make Sugar Smart living simple. GET A PEEK AT THE NExT ISSUE Back pain relief—now: exercises, treatments, and tricks The No. 1 way to stop aging Live abundantly: how to shake up your life at midlife The no-pill…