Indholdsfortegnelse for April 2016 i Prevention

THIS IS A polarizing topic, but there’s a good chance you’re vitamin D deficient (usually defined as having 10 or fewer nanograms per milliliter of vitamin D in your blood) or insufficient (with over 10 to 20 ng/ml). Ideal levels are debated but are likely 50 to 80 ng/ml—it’s a spectrum. Among older people, not getting enough of the sunshine vitamin is linked to an increased risk of falls, fractures, and osteoporosis. We can’t say it causes diseases in younger people, but it’s tied to all sorts, from depression to polycystic ovary syndrome. Bottom line: There’s still a lot to learn. Try to get 10 to 15 minutes of sunlight a day (with sunscreen on your face and hands), or have your vitamin D level checked to see if you…

Sure, some hearing loss comes with age—but many of us are more decibel impaired than we need to be. A range of controllable problems can turn down your volume by blocking sound or damaging parts of your hearing system. Here’s how to hit “unmute.” Start Here! QUIETUDE Value the sound of silence. Protect your ears by steering clear of loud places—including noisy restaurants, which can hit decibel levels higher than a lawn mower’s. Phone apps like dB Volume Meter and deciBel help you tell when a place is too loud. Heading to a concert? Try high-fidelity earplugs, like Ety Plugs (etymotic.com); they dampen sound but preserve the clarity of speech and music. 25% Proportion of people ages 55 to 64 who have some amount of hearing loss. From 65 to…

PROTEIN POWDER It boosts your lean muscle mass and metabolic burn when you exercise— and it helps you feel full. We like Source Organic Whey Protein from shop.prevention.com. AVOCADO Add this fruit for a creamier mix and for its monounsaturated fat, which helps lower inflammation, stabilize blood sugar, and burn fat. TIGER NUTS These tiny tubers are high in resistant starch, a fiber that balances blood sugar and keeps you fuller longer than equally caloric foods. MATCHA Jump-start your am with this powdered variety of green tea, which can up metabolism by as much as 4% per day, thanks to caffeine and the antioxidant EG CG. CAYENNE Capsaicin, the active ingredient in cayenne, revs your body temp, helping you burn more calories, while adding a spicy kick to shakes. ALMOND…

1. Build Muscle Adding lean mass to replace the fat that once filled out your skin is the best defense against a deflated dermis. “When your underlying muscle is toned, it gives your skin a strong foundation,” says weight loss expert Lori Shemek. Aim for at least two resistance sessions a week. (See p. 56 for a 10-minute routine.) 2. Shrink Slowly Most experts recommend aiming for a loss of 1 to 2 pounds per week, depending on your starting point. Drop faster by means of fad diets and you’re likely losing muscle, not just fat. The result: Your metabolism— and skin—will sag. 3. Don’t Fry Plan your walks for early morning or late in the day, when the sun’s collagen-destroying rays are less scorching, and make sure that your…

EASE BLOODSHOT EYES with allergy eyedrops such as olopatadine (Pataday) or ketotifen (Zaditor). Apply a fleshtoned eye base to hide eyelid redness. TONE DOWN ALLERGIC SHINERS by massaging caffeinated eye cream around your eyes. Peach corrector cancels out bluish circles, while pearl shadow applied just under the brow gives you glow. SHRINK SWOLLEN SINUSES with a steroid nasal spray. Make puffiness visually recede by applying a matte bronzer along the forehead, temples, and cheek hollows. NEUTRALIZE A RED NOSE by avoiding excessive rubbing, and use a humidifier or saline spray. Apply a green-tinted balm to counteract red patches. Microbeads? Not with This App Plastic microbeads are now officially banned from cosmetics because they absorb pollutants in rivers, oceans, and lakes and then get eaten by marine life, potentially working their…

Aga Burzynska is rock climbing on a bluff outside Fort Collins, CO, as she often does. While she reaches for craggy fingerholds in the veined surface, Burzynska, a neuroscientist, calculates and recalculates, her brain and body working together to scale the vertical. Burzynska loves the outdoors and the way exercise makes her feel. But the challenging physicality of climbing is doing more than just bringing her pleasure; it’s fortifying her brain to stay sharp into old age. And Burzynska knows this more than anyone, because she’s advanced the research in this area—by studying a single, fascinating woman named Olga Kotelko. Kotelko took up track and field at the age of 77, and then went on to dominate international sports competitions well into her 90s, always pushing herself to do more.…

NATIONAL MONUMENTS are set in stone; visible signs of aging are not. Even if you’ve passed 40, you can still turn back the clock on your skin and actually undo signs of damage. “It’s like getting your body into shape: Just because you haven’t exercised before doesn’t mean you can’t start now and see great results,” says Joshua Zeichner, director of cosmetic and clinical research at New York City’s Mount Sinai Hospital. Here, top dermatologists share the secrets that can reverse the damage and make all the difference between looking your age and, well, looking ageless. RULE #1 WASH WITH A CLEANSER THAT TURNS SKIN INTO A SPONGE FOR ANTI-AGING PRODUCTS. Belmondo The Rain Facial Cleanser This gentle wash has apple cider vinegar, a natural AHA (shop.prevention.com). IF YOU BUY…

That’s how many (or how few!) walnuts you’ll want to eat a day to take care of your cholesterol, according to a new study in BMJ Open Diabetes Research & Care. Researchers—funded by the California Walnut Commission—randomized 112 adults ages 25 to 75 to either eat 2 daily ounces of walnuts—about 28 halves—or skip the snack. After 6 months, walnut eaters had lower total and LDL (“bad”) cholesterol. Monounsaturated fats, including famed heart protectors omega-3 fatty acids, might be behind the good news. The bad news is you can overdo it. Find out what happens when you eat too many on p. 36.…

Just when we think we’ve escaped cold and flu season unscathed, we’re walloped by spring allergies. Understandably, sniffles can be tough to decipher: In a recent survey by Allegra-D, 65% of people said they don’t always know whether they’ve got one or the other. Here’s how to tell, so you can find relief before you finish that box of tissues. Sources: National Institute of Allergy and Infectious Diseases; Asthma and Allergy Foundation of America…

Spring means more time outside and, while you may not think of it this way, more exposure to air pollution. Nature’s solution: olive oil. A recent study found that eating just 2⁄3 tsp a day can reduce pollution-triggered artery inflammation and increase levels of a clot-dissolving protein, which lowers the heart attack and stroke risks associated with exposure to nasty particles in the air. An anti-inflammatory compound in the oil, oleic acid, may be to thank. Source: Environmental Health Perspectives…

News flash: Some of the best fatburning foods are the ones that make food more flavorful—and they’re fresh in your garden (or at the farmers’ market) right now. Herbs add major taste in exchange for few calories, little or no sugar or salt, and no bingeinducing additives. And the tastier your weight loss plan, the easier it is to stick to, science shows. Opt for fragrant rosemary, which can help control blood sugar and increase fat burn, or dandelion and parsley, which help fight bloat.…

1 REGROW SCALLIONS Stick the roots you don’t chop in a glass of water and they’ll start to regrow overnight— no green thumb required. 2 FREEZE WINE Before wine goes bad on the kitchen counter, freeze it in ice cube trays. Next time a recipe calls for it, you’re covered. 3 BAG ONIONS Store onions in a hole-punched paper bag secured with a clip, and they’ll keep for up to 3 months on the counter. 4 MAKE DIY MAYO Use an immersion blender in a wide-mouth jar to whip 1 roomtemp egg, 1 cup olive oil, 1 Tbsp lemon juice, and 1 tsp Dijon. 5 REVIVE LIMP GREENS Next time you’re staring at wilted kale or Swiss chard, simply soak it for 30 minutes in ice water to bring it…

DIANA BRITTON 36, “hiking for tacos” founder FOODIES + FITNESS “When I moved to Austin, TX, I wanted to make new friends and see the city. So I thought, What better reason to log miles if not for tacos? so I went on Meetup.com and created the group. Now we have over 1,500 members.” WALK AND TALK “We cap each walk at 30 people, and what I look forward to the most is chatting with members. It’s fun to learn about their lives.” STATS 4 million Average steps the group takes per year 720 Average number of tacos the group eats per year TACO TRAVELERS “Once a month, we hike about 2.75 miles along the Greenbelt to Tacodeli, a popular hot spot known for its authentic dishes, and then hike…

GET THE TEMP RIGHT Keeping your bedroom at a brisk 60° to 67°F may be the key to a good night’s sleep. As you start to drift off, your body temperature lowers (it hits record lows around 5 am). Trying to doze off in a too-hot room could interfere with your natural sleep cycles. PAINT YOUR BEDROOM BLUE People who surround themselves with this calming color log more hours of sleep than those who decorate with other hues. ENGINEER THE SOUNDS Power on a fan or white noise machine to block out rogue car alarms and other nighttime disturbances. DO YOUR LAUNDRY A full 75% of people say they sleep better when sheets have a fresh, clean scent. BE SCENT SAVVY Research has shown that the scent of lavender lowers…

1 WATERMELON It’s Menounos’s go-to when she’s craving a sweet snack. 2 TURKEY Great for wraps and salads, the T-Day favorite earns a top spot year-round as a source of lean animal protein. 3 EGGS Breakfast most mornings includes low-calorie egg whites or, when she’s feeling more indulgent, one of her mother’s tasty Greek omelets. 4 GREEK YOGURT This thicker, higher-protein yogurt is what Menounos grew up eating before it was trendy. Today she spoons it for a snack or uses it to add tangy richness to sweet and savory recipes. 5 LENTILS These proteinand fiber-packed pulses may be the most filling food you can eat, says Menounos, who uses them in salads, wraps, and soups. 6 FETA CHEESE While higher in calories than most foods on this list, the…

Deciding that you want to learn how to high-jump or hurl a discus at age 77 is no simple task. But in her memoir, The O.K. Way to a Healthy, Happy Life (written with Roxanne Davies), Kotelko credits her coach and personal trainer, Barb Vida, with helping her become a track-andfield superstar. Vancouver-based Vida has worked with elite athletes of all ages and says if you are thinking of trying a new activity, following some simple steps can help guarantee success. START SLOWLY “I didn’t want Olga to run right away,” says Vida, who was concerned that the retired teacher’s 77-year-old body might not be ready for such vigorous activity. Initially, Vida had Kotelko build strength, balance, and coordination with Aqua Fit classes and body-weight and wall exercises. BREAK IT…

When more than 1,000 Chicagoarea dogs came down with canine flu last April, scientists assumed it was H3N8, a strain that’s been sickening pups in the US since 2004. But additional testing revealed that a new, more serious strain known as H3N2 was to blame—and that the virus wasn’t confined to the Windy City. Doggy H3N2 (not to be confused with the H3N2 flu people get) can cause cough, high fever, loss of appetite, nasal discharge, lethargy, and even (rarely) death. Researchers believe it may have come to Chicago from Southeast Asia before spreading to other parts of the US. The mortality rate for dogs with H3N2 is less than 5%, and no, you can’t get it from your four-legged friend, says Keith Poulsen, a clinical assistant professor at the…

LOW LIBIDO is complex. Medical concerns, medications, and feelings about your partner, your body, or sex in general can all decrease desire. If you have a low sex drive, you likely need to address those issues first, possibly with counseling. If that doesn’t help, you might try flibanserin (Addyi), the first FDA-approved prescription drug for persistent low libido that causes distress, known as hypoactive sexual desire disorder. Unlike Viagra, which addresses blood flow, flibanserin acts on desire-related brain chemicals. While it’s currently the only proven remedy for low sex drive in women, research suggests that flibanserin is at best only modestly effective. Also know that it cannot be taken with alcohol and may cause low blood pressure. ANDREW WEIL, MD, is founder and director of the Arizona Center for Integrative…

1. Digestive issues Nuts have hard-to-digest compounds, phytates and tannins, that can make you gassy and bloated. Eating too much fat— abundant in nuts—in one sitting can also cause diarrhea. 2. Iron loss Another con of phytates: They interfere with iron absorption. Not getting enough iron, found in meat and some veggies, can lead to fatigue, cravings, and even anemia. 3. Hair loss, bad breath, brittle nails These are symptoms of consuming too much selenium, the mineral abundant in Brazil nuts. Aim for no more than four per day or you’ll exceed the tolerable upper intake level. 4. Quick weight gain All those studies linking nuts to weight loss apply only if you stick to the one recommended daily handful of this caloric snack. Eat more and you could gain…

Hungry for more healthy options? Get the Eat Clean, Stay Lean book at prevention.com/ecsl. NOT CLEAN CANNED FRUIT IN SYRUP It’s basically just sugar in a tin, with more bloodsugar-spiking sweetness than frozen or cannedin-juice kinds. The high heat used in the canning process also degrades antioxidants. CLEANER IMPORTED FRESH FRUIT In early spring, picks like berries and grapes are often imported from far away, lowering freshness and nutrition while upping your carbon footprint. If you opt for fresh, buy in-season fruits. CLEANEST ORGANIC FROZEN FRUIT This kind is flash-frozen at its nutritional peak just after harvest, locking in vitamins, minerals, and antioxidants. Bonus: Organic frozen fruits are usually cheaper than organic fresh ones. Does Your PB Contain Grasshopper Legs? MAYBE. And your raisins may have a few fly eggs.…

Swap diet soda for water and you might accelerate your fat loss. In a new study, women who drank a glass of agua after lunch lost 14% more weight in 6 months and ate about 100 fewer calories a day than those who drank the artificial fizz—even though they all were given the same diet and exercise plan. “It’s possible that diet soda raises your cravings for sweets and carbs,” says David Katz, director of the Yale University Prevention Research Center. Your hydration choice should be clear— clear, cool water, that is. Source: American Journal of Clinical Nutrition…

HOW TO DO IT: Perform each exercise for the time stated, resting for 30 seconds between moves. Complete the circuit 2 times. 1 HIP-BRIDGE SQUEEZE Lie on back with knees bent and feet hip-width apart, loop around thighs. Lift hips to knee height, then open knees out to sides. Bring knees together and lower hips to floor. Continue for 45 seconds. 2 INNER- AND OUTER-THIGH SLIMMER Lie on right side with legs extended, stacked, and body in alignment, loop above ankles. Lift left leg and hold for duration of set, activating outer thigh. Raise and lower right leg for 20 seconds. Repeat on opposite side. 3 STANDING LEG RAISE Stand with feet a few inches apart, hand resting lightly on back of chair, loop above ankles. Bend right leg slightly…

MARIA MENOUNOS is a risk-taker. Want proof? The 37-year-old entertainment reporter is getting her hair chopped while talking to me on the phone and prepping for her show, E! News. “Sorry,” she says after interrupting herself to talk to the stylist. “We’re doing something a little more drastic than normal with my hair, and I just panicked.” No apology necessary, as it turns out. Because despite the fact that she’s undergoing a major hair transformation hours before appearing on national TV—and simultaneously doing a major magazine interview—she’s still managing to conduct a disarmingly thoughtful, genuine conversation. Exhibit A: When I ask her for her best advice for women who want to age as healthfully and happily as possible, she says, “Stay open to new things. We should all be on…