Indholdsfortegnelse for June 2016 i Prevention

One Month Away from a Brand-New Prevention Starting with our July issue, we’re doing something bold: We’re going ad-free! Prevention will be packed with nothing but cutting-edge, trustworthy content about living your healthiest, happiest life. We’re expanding our advisory board of top health experts, diving deeper into the most newsworthy stories, and adding a few new surprises to our pages. What that means for you: Every single page will be filled with even more information and inspiration you won’t find anywhere else. ANOTHER REASON TO EAT CHOCOLATE Want an extra push the next time you exercise? Reach for dark chocolate. A new study from the Journal of the International Society of Sports Nutrition found that cyclists who ate 40 g of dark chocolate each day were able to ride 17%…

Basil Perks: Antioxidant, antibacterial, and anti-inflammatory properties fight heart disease and arthritis. Grow it: Transplant a Sweet Italian or Genovese seedling into a small pot. Water the soil, not the leaves, which can be susceptible to disease. Broccoli Sprouts Perks: Concentrated stores of the compound sulforaphane may mobilize the body’s cancer-fighting resources. Grow it: Add 1⁄2 cup of seeds and 2 cups of room-temp water to a sprouting jar. Soak for 8 hours, drain, rinse, and repeat for several days. Red Cabbage Microgreens Perks: With more vitamins E and K than mature cabbage, this baby version helps fight blood clots and build bone. Grow it: Sprinkle seeds in 2 inches of soil in a baking dish, then top with soil. Water, place on a windowsill, and mist with a spray…

TIFFANI TAYLOR 36, Artist/Gallery owner URBAN ADVENTURE “I spend most of my time running my art gallery in Savannah, GA, but for a few months every year I head to Paris. Walking the beautiful streets sparks ideas for my paintings.” INSPIRING STROLLS “No matter what city I’m in, I love ambling along until a compelling scene prompts me to pause and pull out my sketchbook. There is beauty everywhere.” STATS 250 Total number of walks taken in Paris 79 Number of paintings inspired by her Parisian strolls SPACE TO BREATHE “I enjoy walking along the Seine, hearing musicians play, and watching people sipping wine and just enjoying life. Paris is truly a magical place.”…

Worried about the Zika virus? The botanical fragrance and insect repellent Aromaflage ($30 for 8 mL) may be as effective as repellents with 25% DEET and is free of parabens and sulfates. Another option: A new study shows that Victoria’s Secret Bombshell eau de parfum ($52–$68) repels mosquitoes better than some commercial formulas do, blocking the bugs for up to 2 hours. DREAM TEAM FOR FIGHTING WRINKLES Pairing up two top skin care ingredients can boost their wrinkle-smoothing power. In a study reported in the Journal of Clinical and Aesthetic Dermatology, New York City dermatologist Bruce Katz and colleagues blended a high dose of retinol with alpha hydroxy acids and discovered big results: a 73% improvement in the appearance and texture of severely sun-damaged skin. Sure, these ingredients are already…

Find Your Sole Mate OUR TOP 12 Spot the pairs that match your dot on the next few pages and start moving. Why Your Weight Matters It’s all about how much pressure you put on your joints with each foot strike. A BMI of 25 or higher is considered the cutoff for being overweight, but generally the more you weigh, the more shoe— extra cushion, lots of support—you need to ward off pain and injury. Calculate your BMI at runnersworld.com/bmi. Why You Can WALK in Running Sneakers As long as they’re comfortable and fit well, you can walk in any shoes. However, running sneakers are built with higherquality, lightweight materials that last longer and lessen impact better than traditional walking shoes do. You’ll pay more, but your joints are worth…

YOU KNOW WHAT HAPPENED TO ME DURING PERIMENOPAUSE? I lost 10 pounds, my skin looked great, and I became a much more pleasant human being. Ha! If you believed that for even 2 seconds, you are (a) delusional; (b) 25 years old; (c) a man. But not the man married to me. In perimenopause and menopause, we say farewell to the hormones that regulate our reproductive life—chemicals that send signals between our cells, like a sort of organic Twitter, communicating with almost every organ in the body. Their levels change throughout our lives—most noticeably at puberty, when we’re flooded with them, and toward menopause, when there’s a drought. For many women, menopause is not an earth-shattering event. Indeed, in some cultures, it’s not acknowledged at all. “There is no word…

My golden retriever, Jessie, is happy most of the time. But at the sound of thunder or fireworks, she morphs into a pacing, whimpering mess. Jessie’s not alone. “In one survey, roughly one-third of owners reported their dog had some sort of phobia,” says Amy L. Pike, a board-certified veterinary behaviorist in Louisville. Phobias often show up early in a pet’s life, Pike says. The most common fears: loud noises and interactions with new people or other animals. Genetics may be a factor, but lack of socialization or traumatizing events such as abandonment or abuse can also spur phobias. And while some signs of fear are obvious (panting, whining, trembling), there are some less noticeable ones, says Jeannine Berger, director of behavior resources at the San Francisco SPCA—like excessive yawning,…

It’s not a given, but it’s common. Menopause’s famed drop in estrogen makes lower genital tract muscles, including the bladder, a little weaker. A vaginal estrogen cream can help fortify that tissue and limit leaks, depending on your type of incontinence. Some women have an overpowering urge to pee, while others leak a little when they cough, laugh, sneeze, or exercise—and others have both types. Certain oral meds might help, as can Kegel exercises and emptying your bladder more frequently. DR. JENNIFER ASHTON is cohost of The Doctors, senior medical contributor for ABC News’ Good Morning America, and a practicing ob-gyn in New Jersey. ORTHOSTATIC HYPOTENSION [,or-th - sta-tik hī-pō- ten(t)-sh n] A form of low blood pressure that leads to seeing black spots and feeling dizzy when you stand…

Energy bars Loaded with sweeteners, processed bars can cause big energy spikes and dips. Opt for only those made from whole foods like nuts, seeds, and fruit. Fruit smoothies Fast-food blends are sugar bombs in disguise with little of the protein, fat, or fiber needed for steady energy. DIY with veggies, fruit, and a protein and/or healthy fat like nut butter. Flavored yogurt Some cups pack 35 g of sugar each! Instead, pick plain Greek and top with nuts and berries. You’ll get more protein and fiber for a sustained boost. 112% The increased risk of severe depression among people with low cholesterol, per a recent meta-analysis. What gives? Low cholesterol can indicate that someone is eating a very lowfat diet—problematic since our brains need fat to function. In fact,…

Specialty Juices Even though you likely forked over top dollar for that raw, cold-pressed juice, drinking it past the date—often only 2 to 5 days after bottling—might make you sick. Since these are unpasteurized, they’re prone to contamination by bacteria or yeast. Leafy Greens While many leafy greens are prewashed multiple times, they can still carry bacteria like enterococcus (indicative of fecal contamination). Always wash bagged or boxed greens, and don’t eat them past the date or once they’re slimy. Fresh Berries These amazing, antioxidant-rich superfruits can carry a parasite called cyclospora, which may cause diarrhea and flu-like symptoms. Always wash before eating, toss if moldy, and eat before the date. No date? Eat or freeze within 3 days of purchase. Sources: Jessica Levinson, RDN; Londa Nwadike, PhD; Deborah Orlick…

HOW TO DO IT: Complete the circuit 3 times. Perform each exercise for 60 seconds, resting for 5 to 10 seconds between moves. To deepen your abdominal engagement, use a miniball as shown. 1 PLANK KNEE DROP Start in forearm plank, elbows under shoulders, and shoulders in line with hips (squeeze ball between ankles, if desired). Slowly drop knees to mat, then return to start, pressing through heels while straightening legs. 2 ROLL-UP Lie on back with arms extended overhead (holding ball, if desired). Inhale and raise arms directly over chest. Exhale, curling head, shoulders, and back off floor, one vertebra at a time, reaching hands toward feet. Reverse move, keeping abs engaged. You’ll receive the Fit in 10 miniball when you purchase the DVD! 3 FROG PRESS Sit with…

GET A CLOSER SHAVE Art of Shaving master barber Nichole D’Annunzio swears by slicking up with a preshave oil to soften hair, brushing on shaving cream to lift follicles, and then shaving with a men’s razor (she likes Gillette Fusion ProGlide Power, $13) for silky results. GO FOR THE GLOW Instead of fake-bake orange or basic brown that flatters no one, try a self-tanner suited to your skin tone: Mystic Tan has launched a goofproof, at-home bronzer spray with three shades for a variety of complexions ($40). SMOOTH OUT THE BUMPS Mask and treat cellulite with a circulation-boosting, skin-firming, fat-fighting formula like Phytomer Body Blur Shaka Shaka Ultra-Smoothing Contouring Lotion ($119) or Nerium International Firming Body Contour Cream, NeriumAD Formula ($120).…

DIANA BITNER, medical director of midlife and menopause health services at Spectrum Health Medical Group in Grand Rapids, MI, felt out of options when it came to treating her patients’ midlife weight gain and hot flashes. “There’s a joke among doctors,” she says, “that if we can’t fix something, we don’t want to hear about it.” Her empathy got the best of her, and after becoming a certified menopause practitioner, she came to understand a simple but revelatory truth: The healthiest women breeze through menopause. It doesn’t take a medical degree to know staying hydrated, logging enough sleep, and exercising are essential for good health, but somehow Bitner—and her ob-gyn colleagues—hadn’t realized what a major impact those fundamentals have on menopause symptoms. Bitner’s bedrocks for healthy living eventually became the…

SHINGLES usually runs its course in 3 to 5 weeks without complication. Lesions on the face, however, can cause hearing problems and blindness. In a few unlucky individuals, pain can linger for months after the lesions disappear. This is rare before age 50 but develops in at least half of shingles patients over 60, possibly due to weakening immunity with age. A recent Mayo Clinic study suggests there’s an increased risk of stroke for 3 months after having shingles. Prior studies reported an elevated risk of heart attack, too, typically among people who were already unhealthy. I recommend the shingles vaccine for people 60 and up, even if they’ve had shingles. It reduces the chance of residual pain and may also cut stroke and heart attack risk. ANDREW WEIL, MD,…

Having more than 100 moles puts you at high risk of melanoma, the most serious skin cancer. But who on earth would count ’em all? Luckily, counting just those on your right arm will give a good estimate. Women with 11 or more are nine times as likely to have 100+ all over, compared with women who have fewer than 11. Give yours a scan, then discuss the number (and any concerns) with your derm.…

Start Here! GOOD POSTURE Straighter is greater. Slouching can exacerbate the sizzling, burning, or aching that’s often associated with sciatica. When you sit, choose a chair that supports the small of your back or use a small pillow or rolled towel to keep your spine aligned. Remember to flex your knees and elbows at 90-degree angles and keep feet flat on the floor. 80–90% Proportion of people whose sciatica gets better without surgery, usually within a few weeks COLD AND HEAT Savor soothing sensations. Applying an ice pack to painful areas can reduce discomfort, while a heating pad loosens tight muscles. Most docs advise starting with cold for 24 to 48 hours, then switching to heat, but do whatever feels best. Wrap hot or cold packs in a towel to…

Big news if beef is on your BBQ menu: The USDA recently revoked the grass-fed standards for meat and dairy that had been in place for years. The label will still exist— it just won’t be federally regulated, meaning you can’t really trust that farmers are feeding cows grass instead of grain. Why care? Studies show grass-fed is higher in anti-inflammatory omega-3 fats. To get the real deal, opt for products with the independently verified American Grassfed Association label. EAT CLEAN, STAY LEAN Veggie Burgers Veggie burgers can be a lighter, fresher, additive-free alternative to beef patties, provided you’re not getting tricked by superprocessed store brands. Hungry for more healthy options? Get the Eat Clean, Stay Lean book at prevention.com/ecsl. NOT CLEAN PATTIES WITH SYNTHETIC ADDITIVES Avoid burgers containing soy…

Putting a halt to weight creep could be as simple as changing the way you view your body. People who perceive themselves as overweight are more likely to pack on pounds—an average of 0.9 BMI points over 7 years—regardless of their current weight status. Why the gain? Those with a negative outlook are more likely to stress eat. “A focus on healthy living is important, but a fixation on weight—or feelings of shame or failure because of one’s weight—can lead to tension and adverse consequences,” says David Katz, director of the Yale University Prevention Research Center. Source: International Journal of Obesity The New Measurement You Need to Know Your jeans tell you when it’s time to get back to regular exercise, but if you want to quickly assess your potential…

FOR EYE MAKEUP Choose a dual-phase formula (one you have to shake before use) with silicone to dissolve even long-wearing eyeliner and mascara. Go fragrancefree for less chance of irritation. Soak a cotton pad in remover, hold it against the eye for 5 seconds, then swipe very gently in a downward motion. Flip the pad and swipe out to the sides. “If you have to go back numerous times, it’s not the right product for you,” Kashuk says. Try Sonia Kashuk Remove Eye Makeup Remover ($11) or L’Oréal Paris Clean Artiste Waterproof & Long Wearing Eye Makeup Remover ($7). FOR LIP COLOR An oil-based product will break down the pigment in your favorite rich, matte, budgeproof lip color without sucking your pout dry. You could buy a product like Bite…

KATE PELHAM-HAMBLY Age 41 Increased energy level 23% Lowered high blood pressure Eliminated migraines Boosted confidence 17% THINK BACK for a second. Remember how you used to want to get older? As a teenager, you couldn’t wait for the freedom of your own apartment. In your 20s, you envied the self-assurance of your older peers. In your 30s, you figured that someday, when you weren’t so busy, you’d have a chance to enjoy the life you were shaping. And now here you are. How did the years fly by? When did your body change? Where did you misplace your energy? Your optimism? Your glow? Get the full plan at youngerin 8weeks.com/jun. But here’s the thing: You can steal back the youthful qualities you’re nostalgic for. All you need is 8…

CONSIDERING doctors now know hot flashes aren’t just a fleeting inconvenience but can last up to 14 years, finding a way to thrive—and not just muddle through—is key. So why are fewer than 5% of women taking a widely available and effective treatment for those hot flashes? We’re talking about hormone therapy, of course. Yes, there’s more scary info than convincing arguments out there, but now experts both in and out of gynecology say HT can be beneficial. “There are definitely doctors who believe estrogen is dangerous and won’t prescribe it,” says Lauren Streicher, medical director at Northwestern Medicine’s Center for Sexual Medicine in Chicago. “That is not the approach of menopause experts, and it is not supported by science.” Even stronger fighting words come from Diana Bitner, medical director…

PICKLED BERRIES MAKES 1 cup TOTAL TIME: 10 minutes Place 1 cup mixed berries (cranberries, blueberries, and blackberries all work well) in heatproof bowl and set aside. In saucepan over medium heat, combine 1/2 cup apple cider vinegar, 1/4 cup organic cane sugar, 1 cinnamon stick, 1 Tbsp honey, 1/2 tsp whole cloves, and 1/2 tsp salt and bring to a boil. Cook until sugar is completely dissolved, 3 to 5 minutes. Remove cinnamon and cloves. Allow brine to cool slightly, then pour over berries. Allow mixture to cool completely before serving. Store in airtight container in refrigerator up to 3 months. NUTRITION (per 1/4 cup) 95 cal, 0 g pro, 24 g carb, 2 g fiber, 18 g sugars, 0 g fat, 0 g sat fat, 291 mg sodium…