Indholdsfortegnelse for May 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, obesity…

Your Daily Weapon More evidence that this onetime vice is a potent health ally: The more coffee you drink, the more you may lower your risk of type 2 diabetes. Harvard University researchers looked at 28 studies with more than a million combined participants and found that people who downed six 8-ounce cups of java daily had a 33% lower risk of diabetes. (If you’re not a six-a-day drinker, don’t worry: Each cup lowered risk by about 9%, researchers found.) Luckily for decaf types, it’s not necessarily the caffeine at work; researchers suspect that chlorogenic acid is behind the benefit, since this naturally occurring chemical reduces the rate at which intestines absorb glucose. Bottoms up!…

A Recipe for Pain Relief Next time you use ginger, skip the part where you eat it. People with osteoarthritis who placed warm ginger compresses on their midbacks for 30 minutes daily saw their pain and fatigue reduced by half after a week, per a new study. “Topical ginger seems to warm and relax the musculoskeletal system, enabling increased mobility,” says study author Tessa Therkleson, a researcher at Edith Cowan University in Australia. The fix likely works for pulled muscles and achy joints, too. MAKE THE COMPRESS USED IN THE STUDY, Mix 2 teaspoons ground ginger with 1 cup hot water. Soak a cloth in the mixture and squeeze firmly to remove excess water before applying.…

Bone Soup Remember bone broth, that voodoo stew your grandma used to make? It’s back. The anti-inflammatory soup is full of glycosaminoglycans and collagen, which help repair joints and soothe a damaged GI tract, says Catherine Shanahan, physician and nutritional consultant to the LA Lakers. Try her simple slow-cooker recipe. • 2 sm chicken carcasses (leftover meat and bones from roast chicken) • 1 c each chopped carrots, celery, and onion • 8 c water (enough to cover) Place everything in slow cooker and cook on low 6 to 8 hours. Strain out solids, season to taste, and drink broth or use as base for soups. Weird Stuff Mundy Is Eating Bison bar. With 11 g of protein from grass-fed bison and uncured bacon, this tender bar looks beastly, but…

Nike+ Training Club, N+TC BEST FOR: Variety Lovers Relaunched with extra perks like a customizable 4-week program, it delivers top-notch strength and cardio routines with easy-to-follow coaching. You won’t even miss the gym. (free) Shazam BEST FOR: Playlist Junkies Love your instructor’s tunes? Shazam’s new auto-tracking feature identifies and tags every song played over the next hour, giving you one-touch access to your favorites on iTunes. (free) Charity-Miles BEST FOR: Do-Good Adventurers Log workouts and earn donations for organizations like Stand Up to Cancer: 25 cents for every mile you walk/run and 10 cents for every mile cycled. (free) Moves BEST FOR: Data-Curious Walkers It uses your phone’s motion processor to keep tabs on distance, steps, and calories Yoga Studio BEST FOR: Beginning Posers Thirty ready-made routines based on ability,…

The New Bottom Line on Brightening They may be a drag, but yellowing teeth are the result of some of life’s finest pleasures: coffee, wine, and acidic foods (hello, cheese). But if your teeth are starting to look more like Cheddar than mozzarella, check out our test of the latest whitening solutions. The concentration of the key ingredient, peroxide, in all of them varies, but a 2013 meta-analysis concluded that peroxide-based products are both safe and effective when used correctly or by a dentist. Time for your close-up. Arin & Hammer Truly Radiant Toothpaste TYPE: Toothpaste COST: $4; drugstores FREQUENCY: Twice a day HOW IT WORKS: Active calcium, which preserves enamel and color USERS SAID: Minty taste lingers. BEST FOR: Maintaining white teeth Crest 3D White Whitestrips Luxe Supreme FlexFit…

I got a bone-density scan, and my results were slightly low. What should I do now? First, make sure that the test you received was a DXA (dual-energy x-ray absorptiometry). It’s the gold standard, but less-accurate screenings are available in pharmacies and at health fairs. I’m opposed to long-term prescription drug therapy for the management of mildly thinned bones (diagnosed as osteopenia); using such powerful agents for people who don’t have osteoporosis is not good medicine. Healthy diet and lifestyle habits that promote bone building should be the focus for people with osteopenia, which, while not completely reversible, can be improved significantly. Start by getting at least 30 minutes of exercise most days, and take a look at your supplements. Add calcium (no more than 700 mg a day) if…

Hops for Sleep Though most of us know hops as the herb that puts the bitter in beer, it’s been used medicinally for centuries. Traditionally, hops treats nervous disorders, insomnia, and stomach cramps. And when it comes to using hops for beter sleep, science agrees with tradition: Clinical trials show that the herb, especially when combined with valerian and/or passionflower, shortens the time it takes to nod off and improves sleep quality better than a placebo and as well as some sleeping pills. TO USE: Take 300 to 600 mg of a hops supplement about 45 minutes before bedtime. Or look for blends that also contain valerian and/or passionflower. Follow label directions. CAUTION: Since hops could, theoretically, increase estrogen levels, women who’ve had breast cancer should avoid using the herb.…

You’re just 28 days from a clear head, clean diet, and toned body. Our 4-week shape-up plan is back, it’s better, and it kicks off as soon as you turn the page. Are you in? YOUR CHEERLEADER This 4-week challenge proves that happiness follows health, and to cheer us on, we tapped ultimate glow-girl Kris Carr. In our pages and free daily e-mails, this bestselling author and cancer thriver—Kris has lived with stage 4 cancer for 11 years—will be here to remind us why we said yes to this challenge in the first place. Love It. Live It. DO IT. YOUR TRAINER For the next 4 weeks, CHRIS FREYTAG and her killer toning plan are all yours. She’s the fitness expert we turn to whenever we need a kick in…

On the third day of the cleanse my husband and I did last spring, my worries shifted from whether I could make it through without caffeine, dairy, meat, alcohol, sugar, salt, or gluten to whether I could make it without punching my husband in the face. I was deep into caffeine withdrawal without my tea—black in the morning, iced in the afternoon—and I was achy, spacey, and irritable. Robb, on the other hand, was crowing about how good he felt despite giving up his coffee habit. Things got worse when he read me a note from the woman who was orchestrating our cleanse: “She says, ‘Sometimes the worse it feels, the more you needed this cleanse.’” I was lying on our bed like a corpse, my tongue lolling. “Man, you…

Explore, Get More FRESH FARMERS’ MARKET RECIPES A When summer’s harvest has you up to your eyeballs in cucumbers or corn, head to our Farmers’ Market Recipe Finder for easy, delicious ways to prep this season’s just-picked best: prevention.com/farmers-market-recipes CLICK THIS! 20 NATURAL HOME REMEDIES >Conquer every ache and pain—in your robe and slippers. DIY tricks to relax your stiff neck, beat insomnia, stop foot odor, and more: prevention.com/20-natural-cures WE CAN’T WAIT. HERE’S A PEEK AT THE NEXT ISSUE. > The real reason women are taking antidepressants >High-tech pet toys we love >The yoga routine that tones your zones—fast>The real reason women are taking antidepressants >High-tech pet toys we love >The yoga routine that tones your zones—fast>The real reason women are taking antidepressants >High-tech pet toys we love >The yoga…

Prevention Wants You Welcome to our annual 28-Day Transformation Challenge. It’s the most fun 4-week way to eat clean, get fit, and drop a few pounds in time for Memorial Day. Last year, we had more than 30,000 sign-ups and downloads, and people were buzzing about how great they were feeling, looking, eating, and even sleeping. Need proof? Flip to p. 82 and check out three reader stories in "Love It. Live It. Do It." This year, I’d love to see you, too, sign the pledge and take the plunge. Go online for clean recipes and Chris Freytag’s totally not-crazy workout videos, download superthriver Kris Carr’s inspiring messages, sign up for free daily e-mails, and join us on ChallengeLoop. You are going to have a great time. Seriously. See you…

ONE-WORD ANSWER exercise! Moving your legs may actually be a boon for your ears. A recent study found that walking just 2 or more hours per week helped preserve people’s auditory function. "Exercise may improve blood flow to the cochlea — the auditory portion of the inner ear—and may also protect it against oxidative damage," says Sharon Curhan, an instructor in medicine at Brigham and Women’s Hospital in Boston. The amount of pain relief migraine sufferers experienced when they were given a placebo labeled as a legit painkiller. Researchers don’t know precisely why thinking positively works, but one theory is that it can activate the neuronal circuits that block pain. No, Don’t Sit Still Finally, a heart-health solution for the lazybones among us: Replacing sedentary behavior with just about any…

Just Add Avocado You may think your afternoon delights with the vending machine are a secret, but if your waistline is beginning to give you away, take up with a lunchtime avocado. Half, to be exact. A study published in Nutrition Journal found that adults who indulged in half of the buttery green fruit at lunch stayed satiated for up to 5 hours and their appetites decreased by as much as 40%, which meant less snacking when the 4 o’clock slump hit. How’s that for satisfying? GREEN POWER DIP • 1/2 ripe avocado •1 clove garlic •1/2 c packed baby spinach •1/2 c packed cilantro •1/3 c Greek-style yogurt •1/4 c frozen edamame, thawed •1 Tbsp ground flaxseed •1 Tbsp fresh lime juice Combine in food processor until smooth. Add…

Stronger, Slimmer, Faster Our new lower-body motto: To get lean, go low. People who focused on nailing range of motion during squats and lunges — which means a 90-degree bend in knees—became stronger and lost an average of 15% more fat than those who added extra weight but shortened the movement, findsa 1 study published in the Journal of Strength and Conditioning Research. There was a metabolism benefit, too: Those who got to 90 degrees retained more lean muscle after a month-long hiatus. To do it: Start with body-weight exercises and add weight when you can. Choose an amount that fatigues muscles after 12 to 15 reps without sacrificing proper form.…

Sip Your Glow For radiance that doesn’t rinse off with your face wash, trade your bronzer for a blender. Ian Stephen, a psychologist at Australia’s Macquarie University, and other researchers found that beta-carotene supplements give skin a healthy glow. Now Stephen is leading a team to test if drinking a daily smoothie rich in carotenoids—think: carrots, sweet potatoes, cantaloupe, even romaine lettuce—has the same effect. Studies are ongoing, but he says the results look promising. Here’s to a natural summery glow—minus the sun damage.…

10-Second Brow Fix Hormones and health conditions are to blame for thinner brows. Try brow specialist Ramy Gafni’s two-step approach to getting back your bold brows. YOU NEED Brow cream like Anastasia Beverly Hills Dipbrow Pomade ($18; sephora.com) and Ardell Duo Brow Brush ($5; sally beauty.com) STEP 1 Draw filler up to the peak and then to the end of your brow. Choose a color two shades lighter than your brows. Turn your brush around and, using the spool side, brush through your eyebrows to remove excess and blend. ONE-WORD ANSWER yes! Should I try an acupuncture facial? Ac a Lcupuncture facials (affectionately called acufacials) use a combination of acupuncture, gentle microcurrents, and facial techniques to lift muscles while improving your health from the inside out. "It’s like taking your…

I just read the news about menopause symptoms going on forever. Are there any natural solutions? I see a lot of patients struggling with the vitality-draining symptoms of menopause — and postmenopause, too. A new study confirms that for a full third of women, hot flashes endure 10 or more years after the transition is behind them. Sleeplessness, night sweats, and sometimes weight gain, fatigue, and depression can also be persistent companions during these years. While hormone therapy continues to be hotly debated, there are many nonhormonal solutions available. I always start with diet. There’s a powerful connection between food and hormonal symptoms. Caffeine, alcohol, and spicy foods are well-knownhot-flashtriggers. Track your intake for a few days, and if you notice a link, you might try avoiding spicy foods and…

“Everyone has a moment when they realize what truly matters. Mine happened 2 days after undergoing surgery to remove my stage 3 breast cancer. I was sitting on the sidelines at my local Muay Thai gym, watching my teammates finish a round of sparring. I should be up there, I thought. This is what I love: the punching; the feeling of power, of confidence, and that nothing outside of these ropes matters. But I wasn’t up there. I was just a sick bystander with a yard of plastic tubing tunneling lymphatic fluid from my right armpit to a drain attached at my waist. I can’t tell you how weak I felt. And as I watched the people who had become friends over the past year gut out another round, it…

CLASSIC Pork Chops and Applesauce REMODEL Cumin-Rubbed Pork with Jeweled Grain Pilaf Farro, the ancient grain in this pilaf, has a nutty flavor and satisfying chew that also works well in risottos and atop salads. 1 Arrange collard green leaves flat on a clean work surface. Use a knife to trim inner stems lengthwise. 2 Divide noodles, tofu, shrimp, kohlrabi, carrots, and mint evenly among leaves. 3 Fold over each end, tuck 1 side under, and roll up like a spring roll. Halve each roll and serve with sauce. Tip: Use collard green leaves to wrap up any of your favorite fillers. CLASSIC Chicken Salad REMODEL Thai Roasted Chicken Breasts with Simple Salad Tip: The Thai chili in this dish adds a hefty dose of heat. Use half for a…

Strawberry-Raspberry Smoothie PREP TIME 5 minutes TOTAL TIME 10 minutes + freezing time Serves 4 1/2 lb strawberries, trimmed and hulled (about 13/4 c) 6 oz raspberries (about 1 c) 3/4 c fresh orange juice 1/2 c 2% plain Greekstyle yogurt 2 Tbsp honey 2 Tbsp hulled hemp seeds 2 Tbsp ground flaxseed 1 tsp freshly grated ginger Line small sheet pan with wax paper or parchment. Arrange berries on pan in even layer. Freeze until completely frozen, about 3 hours. Transfer to blender with remaining ingredients and puree until smooth. NUTRITION (per serving) 164 cal, 6 g pro, 26 g carb, 5 g fiber, 18 g sugars, 5 g fat, 1 g sat fat, 12 mg sodium Chocolate-Berry Tart PREP TIME 10 minutes TOTAL TIME 45 minutes + cooling…

Stronger at Any Age Ernestine Shepherd runs 10 miles every morning and bench-presses beastly amounts. Looking at her, you’d think the 77-year-old started lifting in the womb. But she first hit the gym in her mid-50s, after she and her sister Violet admitted to each other that neither felt good in a swimsuit. “We were in the dressing room cracking up over how silly we looked,” she says. That day, they made a pact to get fit and to become the world’s oldest female bodybuilders. Violet died soon after—but Ernestine kept both promises. Now, when she isn’t training and competing, she teaches packed fitness classes and leads monthly community walks. “I tell people that no matter how old you are, each time you come to class, you get stronger,” she…

Our February feature “Is This the Life You’re Meant to Live?” spurred a wave of letters from people saying yes—and describing the changes they made to get there: signing up for executive coaching sessions, learning to dance, leaving material comfort for a simpler lifestyle, channeling grief into volunteerism, or seeking a more rewarding career. “At 46, I decided to start a college education. I have not arrived there yet, but moving slowly forward is making me feel alive,” wrote Flavia P. 46% of readers love the lives they’re living today. MISSED OUT on the article that got them thinking? See it at prevention.com/full-life. TRY THIS Life coach Jaime Kulaga wants you to fill in the blank: I’VE ALWAYS WANTED TO Then use these three tips to, yes, do it. 1…

Organic for Brain Health The pesticides and Parkinson’s link just got stronger: UCLA researchers found that pesticides change brain cells’ behavior—thus upping risk of the disease—at lower exposure levels than previously thought. These are the chemicals in your food and your yard. “Everything adds up,” says Chensheng Lu of Harvard’s School of Public Health. The fewer pesticides you’re exposed to, the better. Start by eating organic as much as possible. 30% That’s how much researchers say that people 60 and older can reduce their heart attack and stroke risks just by doing chores, such as cleaning, gardening, and home improvement. The benefit holds even for people who already exercise regularly. Source: British Journal of Sports Medicine A chemical that throws your body’s hormones out of whack, potentially wreaking havoc on…

Hi, Fiber Kale is hip, brussels are back: Could fiber be next to raise its cool quotient? Most Americans eat only half of the recommended 25 to 38 daily grams, but new studies link fiber to reduced risks of diabetes, colon cancer, allergies, and asthma. Fiber feeds your gut’s “good” bacteria, microbes that ease inflammation and increase satiety; so take a break from oatmeal and pop these bright foods for a fiber boost. Superfood Confidential Asparagus: "I love bundling a few spears of asparagus in bacon, baking them at 425°F for 20 to 25 minutes (flipping once), and dipping in a mix of Dijon mustard and maple syrup."—Stephanie Eckelkamp, associate editor…

ROLL AWAY PAIN Foam rolling, that frankly awesome stand-in for massage, deserves even more credit. New research supports what trainers and physical therapists have claimed for years: Done just before exercise, the simple technique can reduce muscle fatigue and soreness dramatically enough that the workout feels easier. And rolling as part of your cooldown has been shown to cut down on post-exercise discomfort. It eases aches by improving blood flow and restoring muscular and joint function, explains manual therapist Sue Hitzmann, creator of the Melt Method. The one hitch: Many people press too hard on the roller, which can be painful. To get the benefits without the ouch, aim for consistent, light pressure, and consider using a softer roller, like the Melt Soft Body Roller ($59.99; meltmethod.com). Then, try these…

You know what sun does to your face. Well, that goes double for the overlooked skin above your cleavage. Here’s how to keep your bust at its best. 1. GET EVEN: Apply a pigment-reducing serum like Suki Even-Tone Brightening Serum ($51; sukiskincare.com) and always wear SPF. To treat fine lines, try StriVectin-AR Advanced Retinol Concentrated Serum ($119; strivectin.com). 2. UNCURL: That comforting fetal position can create deep wrinkles between your breasts. Pillows like the Intimia Pillow Bra ($50; intimia.com) will keep you comfortable and crease-free. 3. SMOOTH THINGS OVER: The decolletage is especially prone to sensitivity, because this area’s thin skin can react to harsh detergents. Try Garnier Clean + Smoothing Cream Cleanser ($8; drugstores), which contains jojoba and macadamia oils to keep skin moisturized. COLLAGEN VS. CROW’S-FEET The latest…

A word of advice for the four-fifths of Americans who know back pain: Consider slacking off, just this once. People who don’t pursue extreme treatment tend to have fewer compli cations than those who end up rushing into MRIs, x-rays, epidural injections, narcotics, and even spine surgery long before it’s truly necessary, according to research. As many as 90% of backpain episodes resolve within 6 weeks, whether they’re the result of an injury or due to a structural or nerve problem. Of course, knowing that fact makes the misery only slightly more bearable, so try these patience-prolonging strategies to relieve your pain and possibly even shorten the wait until Father Time works his subtle magic. Pop a Pill Even as you practice patience, a nonsteroidal anti-inflammatory drug (NSAID) such as…

Can simple stress really give you stomach cramps—and the trots? Absolutely. How we feel mentally has such a big impact on our intestinal health — as anyone who’s ever had "butterflies" knows. Your gut actually has its own nervous system that governs digestion. It’s called the enteric nervous system, and it’s intricately linkedwith your central nervous system and, at times, your state of mind. The two systems communicate via the vagus nerve, which starts at the base of the brain and branches downward to the abdomen. When you’re afraid or tense, your brain sends messages that the vagus nerve interprets as danger. Your body then diverts blood flow away from your digestive tract so it can increase the flowto yourbrainand limbs (you know, in case you have to run from…

Sorry, that’s false—until you take our quiz and then brush up on the new rules. So you’ve long given up the baby-oil-and-tinfoil-reflector routine, and you’re proud to say you’ve never been in a tanning bed. Good for you! But just because you’ve been buying sunscreen since it was called suntan lotion doesn’t mean you can’t still learn a thing or two. That’s because you—yes, you, under the wide-brimmed hat—might be surprised by how much old thinking about sun care is still de rigueur. New scientific research means new rules. To test your knowledge (and get with the new program), take our true/false quiz. Get Checked why? The reality is that one American dies of melanoma almost every hour—but with early detection, the disease has an almost 100% 5-year survival rate.…

John Gordon isn’t sure exactly when he was bitten, but when he went to the doctor, they pulled eight deer ticks from his left knee. The tiny bugs were still alive and wriggling. Instead of being freaked out, Gordon was excited. He’d volunteered to allow these ticks to latch onto him and feast. "You do feel a little itching while they’re on there," says Gordon, 58, who lives in Bethesda, MD. He was one of 36 volunteers in a wildly unusual experiment that is flipping Mother Nature’s tables, attempting to use humans to infect ticks with Lyme disease. He had watched keenly a few days earlier as the hungry ticks were stuck onto his skin, corralled by a foam ring, and then covered with a bandage. For the next several…

You probably know Chewy, the crazy Labradoodle down the block. And Pearl, the rescued white greyhound that streaks around your local dog run. Quick—what are their owners’ names? Welcome to the Who Are Those People Who Live Next Door Club. Membership is always a bit awkward, but 3 if you have a dog, you probably chat with those neigh bors anyway. Why the ease? A large Australian survey found that pets serve as a social lubricant, with 74% of pet owners saying they rarely *br never find it hard to meet and get to know people (even if they can’t remember their names). But what’s less obvious is the possibility that your pet could be making you more fit for the company. We all know that a pet is a…