Indholdsfortegnelse for May 2015 i Prevention

Write Us a Note and You Could End Up in These Pages More than anything, turns out, Prevention is you, our readers. You create a feedback loop that alters lives, a fact we just relearned from Martha Seddon, a working wife and mother in Lakeland, FL. When we got her e-mail about how last year’s Transformation Challenge changed her life and body, we totally teared up. Then we made her the star of this year’s Challenge so she could inspire you, too. TRY THIS NOW: Go to p. 86 and sign up. You’ll have joined the loop. 8.5 Heart-attack risk rises by that many times in the 2 hours following an angry outburst, says a new study. TRY THIS NOW: Ask if a situation—say, getting cut off in traffic—is worth…

To turn life’s corner just when you’re meant to and not before, take a long look at your surroundings. Women with the highest blood and urine levels of endocrine-disrupting chemicals, like phthalates (present in plastic products like soda bottles), pesticides, and dioxins (a main component of pollution), among others, went through the change up to 3.8 years earlier than those with lower levels, according to a new study. There’s not much you can do about pollution, but it’s possible that you can help keep things on a normal time frame by limiting your use of plastics (especially for storing and microwaving food) and opting for natural cleaning and personal-care products over chemicalladen ones. Why does it matter? All the discomfort aside, hitting menopause early risks earlier development of cardiovascular disease…

Slimming down without exercise or portion control may sound like a dieter’s dream, but it can be a realityif you’re willing to eat vegan, according to a review in the Journal of the Academy of Nutrition and Dietetics. Researchers found that a vegan diet helped people shed an average of 10 pounds in 11 months without exercising more or eating less. The reason: Plant-based meals are typically low in calories and, because of their high fiber content, can boost metabolism by about 16% for up to 3 hours after meals. Skeptical? The study authors suggest trying it for a month. You’ll likely drop weight while lowering cholesterol and keeping your blood pressure in check. FODMAPs | ['fäd-maps] Short for “fermentable oligo-di-monosaccharides and polyols,” these carbs show up in fruit, honey,…

Wall Squat Stand against a wall, feet hip-width apart. Inhale, engage pelvic floor (PF), and lower into a squat, as though sitting on a chair. Hold 10 seconds. Rise back to standing and release PF. Rest 10 seconds. That’s 1 rep. Do 10 reps. Jumping Jacks Stand with legs together. Engage PF and jump legs apart, bringing arms overhead. Release PF, lower arms, and hop legs back together. Repeat 30 to 60 seconds. Bridge Lie on back with knees bent and feet on floor. Inhale, engage PF, and lift hips. Hold 10 seconds. Lower hips and release PF. Do 10 reps. Dead-Bug Crunch Lie on back as shown. Inhale, engage PF, and extend right arm beyond head and right leg forward. Release PF and draw arm and leg back to…

Peel Away Stress Taking a whiff of orange essential oil could be the simplest serenity shortcut yet. Women who sniffed air infused with the calming oil for just 90 seconds immediately had less activity in the prefrontal cortex, the part of the brain that recognizes and processes stress, according to a study in Complementary Therapies in Medicine. Get your own hit of happy with Nomaterra Miami Orange Blossom Roll-On Perfume Oil ($55) or Neal’s Yard Remedies Organic Aromatherapy Candle Uplifting ($45). Both feature sweet orange essential oil, the same cheering variety used in the study.…

Here’s a health-food shocker: A smoothie can pack up to 60 g of sugar per serving! While that may all be natural sugar from fruit, milk, and honey, so much sweet stuff can do a number on your blood sugar. Make a cleaner smoothie by subbing out sweet ingredients for green veggies like kale and prioritizing low-sugar fruit like berries, says EatClean.com contributor Candice Kumai. She also suggests using coconut water or an unsweetened milk, such as almond, and avoiding flavored or frozen yogurt, extra sweeteners, and all-fruit smoothies. Green Ginger Smoothie In a blender, puree 2 cups packed baby spinach, 1 chopped Granny Smith apple, ¾ cup coconut water, ¼ cup fresh lemon juice, 2 Tbsp hemp seeds, 2 to 3 tsp minced fresh ginger, 1 tsp raw honey,…

Like so many women, I wanted desperately to be a mom. But parenthood didn’t come easily for my husband, David, and me. After several grueling rounds of in vitro fertilization and two ectopic pregnancies that resulted in loss, I finally became pregnant with twins—a boy and a girl. I was so excited and relieved. But at 20 weeks, my water broke. Baby Aaron was born and lived for only 5 minutes. Sarah was stillborn a week later. We were devastated. No matter how hard I tried, I couldn’t shake the constant memory of losing my twins. I fell into a deep depression, bingeing on food and watching mindless TV. I knew this lifestyle was damaging my health, but I couldn’t bring myself to change my habits. Finally, hope came in…

She did it! Want this glow? Martha Seddon found hers by joining last year’s Transformation Challenge. “I’m happier, more vibrant, and more alive,” says Seddon. Get inspired by her story on p. 88, and then it’s your turn. Joining this Challenge will do more than inspire you to seek out exercise like a happy kid and finally end the sugar addiction that’s expanding your waistline and stealing your glow. Signing up for this massive group effort to get healthy will change your life. That’s not some lofty, melodramatic promise. We know it from the past 2 years and nearly 60,000 success stories, including that of Martha Seddon. Only 1 year ago, Seddon, 40, was stuck in the middle of a motivation crisis, that vitality-sucking place we’ve all experienced at one…

The heartwarming pleasure of saving an animal’s life is reason enough to take in a pet from a shelter. But there are personal, financial, and behavior-related concerns that often stand between wouldbe adopters and their grateful pets, say veterinarians and animal advocates. A closer look at the top adoption anxieties reveals some unexpected perks in going the shelter route—not even counting the part about being a lifesaver. CONCERN #1: I WON’T KNOW WHAT I’M GETTING. You’ll learn more about a shelter pet’s personality and health than you ever could when considering a pet from a breeder or store. Shelter staff often care for and train animals for weeks and, in the process, gather lots of information about their charges’ temperaments, according to Sandi Laird, the animal care director at Operation…

Get Hot for a Longer Life Steam-room devotees have been onto something all along: More time in the sauna could lower your risk of a premature death. When researchers looked at the habits of 2,315 middleaged men, they found that those who logged four to seven weekly sessions were 50% less likely to develop fatal cardiovascular diseases and 40% less likely to die young. The longer the sessions (up to 35 minutes), the greater the benefit. Women are likely to see similar results—which, by the way, have nothing to do with sweating out toxins. Sauna time raises your heart rate to levels on par with moderate-intensity exercise, the researchers say. Exercise benefits while sitting still? We’re sold. Source: JAMA Internal Medicine…

Deep, Deep Sleep By revving neurotransmitters linked to snoozing, acupuncture can mean less time tossing and turning. A Cheerier Outlook Weekly sessions can ease depression within 3 months—similar to the effectiveness of counseling. Simpler Slim-Downs Obese adults shed up to 9 pounds after getting needled for 2 weeks or more. (It helps regulate hunger.) Milder Menopause Acupuncture eases the frequency and severity of hot flashes for up to 3 months after an average of 2 months of treatment. A Calmer Heart Regular sessions can decrease markers of stress and reduce blood pressure. Fewer Aches Half of one study’s subjects found lowerback pain relief for 6 months after 5 weeks of twiceweekly sessions.…

They aren’t just for preventing colds— vitamins may also fight weight gain. A study in the Journal of the American College of Nutrition found that obese people consumed up to 12% fewer vitamins and minerals, compared with adults of a healthy weight. Vitamins like A and D are essential for weight control, since they help regulate hunger hormones and fat cells. About 40% of adults are low in some nutrients; here’s how to get your full daily needs in one swoop. Eat More of This to Make Eating Fish Safer Seafoodies, here’s a gift from the research gods: A new study in the American Journal of Clinical Nutrition found that anti-inflammatory omega-3 fats in fish can counter the potential neurotoxic effects of mercury. Take full advantage of the findings by…

Wouldn’t you love to apply those descriptors to the middle of your workday? Here’s what it takes: walking 30 minutes at lunchtime. Study participants who did that 3 times a week for 10 weeks felt less fatigued, less stressed, and more positive about their jobs. (Thank those happy brain chemicals released during exercise.) The benefits aren’t limited to walking— any physical activity you enjoy will have the same feel-good effects. Source: Scandinavian Journal of Medicine & Science in Sports No-Sweat Post-Sweat Essentials Toss these must-haves into your purse. Dove Dry Spray Antiperspirant for Sensitive Skin ($5.50) This sunflower-oil-infused spray goes on dry and leaves zero residue on your office wear. Hard Candy Fast & Fabulous Waterproof Mascara Topcoat ($6) A clear topcoat turns everyday mascara into a formula you can…

THE CLAIM: Proponents of the no-H2O movement point out that anti-aging superstars like antioxidants, vitamin C, and retinols are lipid soluble—and therefore more effectively delivered to skin cells in formulas that use oil instead of water. THE REALITY: Lipidfavoring ingredients can be tweaked in labs to play just as well with H2O and deliver equally effective outcomes, though the products lack the silkiness that waterless ones tend to have, says cosmetic chemist Ron Robinson. THE BOTTOM LINE: Choosing water-free products (or not) is a matter of personal preference, not younger-looking skin. ONE-WORD ANSWER Should I really avoid skin-care products with parabens? yes. The common preservative methylparaben, often used in anti-agers, decreased collagen levels—and skin cells’ ability to generate more—in a new study. Megadoses gave mice drier, more wrinkled skin and…

Probiotic Superfoods or Fermented Fakers? If you eat fancy fermented foods like kimchi and miso (or even unfancy ballpark sauerkraut and pickles) because they’re probiotic powerhouses, you may not be getting any beneficial bugs. Most mainstream brands are pasteurized to kill the bacteria that can cause foodborne illness, but the process destroys the good critters, too. To guarantee your fermented faves have probiotics, look for unpasteurized or raw on labels. The exception: pasteurized cultured dairy, which is still rich in probiotics, since bacterial cultures are added after pasteurization. Just make sure yogurt, kefir, cottage cheese, and cream cheese specify live active cultures on the label for best gut results.…

Scio: Shine this handheld sensor onto any food and shazam: A rundown of the food’s chemical makeup appears on your smartphone, itemizing calories, fat, carbs, protein, and sugars, and even telling you how ripe it is (if it’s produce). Available for preorder now for this summer. ($250) Vessyl: This 13-ounce “smart cup” tells you how much caffeine and calories are in any drink while tracking your real-time hydration needs. Sync it with any smartphone. ($200) Food Scores: This free app from the Environmental Working Group rates 80,000-plus packaged foods on nutrition, questionable ingredients, and degree of processing. Scan a bar code and the app scores that food from 1 to 10, helping you make smarter shopping choices. ONE-WORD ANSWER Is Wine Vegan-Friendly? no! Well, not all of it, anyway. Because…

The saying is true: Over time, we literally get long in the tooth. As our gums recede, our nerves become more vulnerable to pain. Reverse your sensitivity with these 10 tips. Start Here! Water Dry mouth is a tooth-pain culprit. Saliva helps neutralize acids in the mouth that can erode enamel, leading to tooth sensitivity. Good ol’ H2O is a legit fix for parched oral conditions (which are common in people who take medications such as antidepressants and blood pressure drugs). DIET TWEAKS It’s all about acid. If cutting down on acidic foods like citrus fruits feels too extreme, rinse with water after eating them to wash the acid away—but wait 30 minutes to brush or you’ll drive lingering acid deeper into teeth. SUGAR-FREE GUM Gets juices flowing. Chewing increases…

Sage leaves + Hot water + 10 min So Long, Sore Throat Wha-a-a? Turn to p. 110 to find out how it works. Home remedies, No matter who swears they work, are more often bunk than bona fide fixes. But some actually do have science on their side and, in fact, perform even better than their traditional medical counterparts. We dug into the research, talked with the experts, and found 18 treatments that passed muster. Prepare to look at duct tape in a whole new way. White wine vinegar + Warm water + 15 min daily Cuticle Infections Cleared Up The natural antibacterial properties of vinegar can eliminate infections caused by an overzealous manicurist or picking at cuticles. DIY Aspirin Shampoo Can Eliminate Embarrassing Flakes Aspirin is basically salicylic acid,…

The coughing, wheezing, shortness of breath, and chest tightness you may feel during workouts is called exercise-induced bronchospasm, and up to 10% of regular exercisers with no other airway issues suffer from it. A recent study found that the antioxidant vitamin C can help with EIB, possibly because it counteracts the asthma-inducing oxidative stress naturally triggered by physical activity. Try taking 250 to 500 mg 60 to 90 minutes before working out. Eating antioxidant-filled fruits and vegetables and omega-3-rich fish may also ease airway narrowing caused by inflammation. If you need more relief, your doctor can prescribe a short-acting beta2-agonist to inhale 10 to 20 minutes before your workout. ANDREW WEIL, MD, is founder and director of the Arizona Center for Integrative Medicine and clinical professor of medicine at the University…

A few years ago, Suze Yalof Schwartz, a fashion editor and mother of three in LA, realized she needed to do something about her stress. “My mother-in-law suggested I meditate,” she recalls. The idea appealed, but lessons required either a lot of time or a lot of money. “I wanted to make it easy for anyone to learn at a reasonable price,” she says. Two years later, she quit her job and opened Unplug Meditation, a serene studio outfitted with inspirational wall messages (see above). Angelenos of all levels drop in for $22 classes, no larger commitment required. “I’ve never met a person who couldn’t benefit from meditation,” Yalof Schwartz says. “I am more focused, present, and—per my sons— all-around more pleasant.”…

Got Greens? Dairy’s not the only way to build up your bones. A new study shows that fruits and veggies are high in natural compounds called alkaline potassium salts, which can help neutralize excess acid in the body and reduce calcium loss, potentially slowing bone breakdown. Reap the skeletal benefits with as many servings of potassium-rich greens (the darker the better), beets, sweet potatoes, avocados, oranges, and bananas as possible. Source: Osteoporosis International…

The No. 1 Way to Battle Belly Fat If you think you’ve tried everything to stem waistline spread, ask yourself this: Have I committed to weight training? If your answer is no, you’ve likely identified the core reason for your defeat, according to new research. Study participants who did resistance training 20 or more minutes daily had less belly fat than those who performed the same amount of cardio. The reason is simple, says researcher Rania Mekary, and bears repeating for the billionth time: Weight training helps increase metabolism. Twenty minutes a day, pants that fit for a lifetime? Not a bad trade-off. Source: Obesity…

Profound mental leap of the month: Your brain alone could keep you fit next time you’re sidelined with an injury. When volunteers with casts on their nondominant arms merely pictured contracting wrist and arm muscles 5 times a week for a month, they retained almost twice as much wrist-flexor strength as those who didn’t perform the mental exercises. Imagining your muscles contracting engages the neurological mechanisms that control muscle activity, keeping them primed. Try it: Mentally “contract” whichever muscle you’re unable to move. Hold the “contraction” for 5 seconds, then “relax” for 5 seconds; repeat for at least 2 minutes. That’s 1 set; do 4 sets 5 times a week until the injury heals. Then head back to the gym, stat. Source: Journal of Neurophysiology 5 DAYS Skip your workout…

Meet the Clean Costco Can’t find organic almond butter—or don’t want to pay a premium for it? Check out Thrive Market, a discount cyberstore that makes cleanfood deliveries nationwide. For a $60 annual fee, you get to shop 2,500 healthy nonperishable products at prices 25 to 50% off retail. You can also search by diet type, such as gluten-free, vegan, or Paleo. 1. Simply 7 Quinoa Chips Crisps made from quinoa, not corn or rice flour, give you 8 to 9 g protein in 20 chips. ($3.50 per bag) 2. Arctic Zero Chunky Pints This creamy frozen dessert has only 300 calories and 12 g each of protein (courtesy of whey) and fiber per pint. ($4 to $5 per pint) 3. Moon Cheese Turns out dehydrated cheese is delicious, with…

DINNER TONIGHT Watermelon Radishes in Sherry Vinegar In a bowl, combine 3 Tbsp sherry vinegar, 2 tsp sugar, and 1 tsp each Asian sesame oil and kosher salt. Cut ½ lb watermelon radishes into matchsticks with sharp knife. Add to vinegar mixture and marinate 30 minutes. Stir and garnish with sprigs of cilantro. Sautéed Radishes and Radish Greens Remove stems and leaves from 1 lb radishes and quarter. Melt 3 Tbsp butter in skillet over medium heat. Sauté radishes until soft, 5 minutes. Add leaves, 2 minced cloves garlic, ½ tsp each kosher salt and black pepper, and a pinch of sugar. Sauté until leaves are wilted, about 1 minute more. French Breakfast Radish Tartine Remove stems and leaves from 1 lb French breakfast radishes. Slice in halves. Spread unsalted…

Caught on Film Our UV camera detects what the human eye can’t: areas of skin that are protected by sunscreen appear dark; lighter areas are uncovered and vulnerable to UV rays, wrinkles, and potential skin cancer. here, it’s hard to see any dark spots at all— because she didn’t reapply. 11 AM Brunch Outside The secret to her face’s bulletproof protection? Layers. bolster a facial sunscreen such as Stri-Vectin Repair & Protect Moisturizer Broad Spectrum SPF 30 ($89) with spF-spiked makeup on lids and lips. try Bare Minerals 5-in-1 BB Advanced Performance Cream Eyeshadow Broad Spectrum SPF 15 ($18) and Neutrogena Revitalizing Lip Balm SPF 20 ($9). EXTRA PROTECTION: All the sunscreen in the world can’t match the shade a hat adds. Just make sure your brim measures 4 inches all…

Alzheimer’s is as much a part of Helene DeCoste’s life as fall leaves and droll stoicism. Her mother lost her mind to the disease, and Helene cared for her until the end. Helene’s older sister Judith was next; she no longer knows Helene’s name. Helene herself may now have signs of the disease in her brain. Yet even as she shrugs off her seemingly inevitable fate, scientists down the road from her are testing an astonishing new drug. And she wonders: Could it change her family history for good? Helene DeCoste senses the news could be bad before she and her husband, Russ, even take their seats in the doctor’s office. Instead of the one neurologist they expected to see, there are two, and that can’t be good. In a…