Indholdsfortegnelse for March 2017 i Prevention

READERS, WE’RE talking walking today. There’s little mystery to it; it’s just one foot in front of the other. We walk to the car, walk the dog, walk up and down grocery aisles. We’re gratified only when we reach our destination. All told, after the glory of our first baby steps, we take walking for granted. It’s an activity that deserves attention, however: We’re learning that brisk walking can add years to your life and that walking breaks— even 5 minutes’ worth after an hour of sitting—can fight lethargy and curb hunger pangs. For a growing number of enthusiasts, walking it off is becoming a way of life. On a wooded trail behind our offices in Emmaus, PA, I took a meeting with Polly, Prevention’s managing editor—a serious walker who…

TEXT NECK When you tuck your phone under your chin to talk or tilt your head down at a 60-degree angle to read that tiny screen, it puts 60 extra pounds of force on your neck, which stresses the spine and can eventually damage it. BUM THUMB Making repeated thumb movements while typing on a phone can lead to de Quervain syndrome, discomfort and swelling along tendons at the base of the thumbs. DRY EYES Staring at your phone screen for longer than 2 hours can cause eye irritations such as dryness and blurred vision. RINGXIETY Anxiety about staying connected can make you feel phantom vibrations from your phone when you don’t actually have an alert. At the furthest extreme is nomophobia, or fear of being separated from your device.…

“Stand tall, feet shoulder-width apart, shoulders back, arms by your sides, and take three slow, deep breaths. Close your eyes and think of a time when you felt very confident. Imagine what color that confidence appears as in your body and make it brighter. Spread that shade throughout your body and feel it getting brighter until you’re full of that rich, confident color. Now let self-belief and fortitude spread through your whole being. Next time you need confidence, go back and feel that color empowering you.” —Mary Heath, stress management consultant and yoga instructor, author of Get Your Life Back…

MAKEOVER OF THE MONTH NANCY SHENKER Age 60 Pounds lost 17 Inches lost 16.75 When Shenker turned 60, she decided it was time to get back in shape. “I plan on living another 60 years, and I want every single day to count,” she says. Looking for a way to eat well and move more while balancing her marketing business and website for women entrepreneurs, the grandmother found Fit in 10. With the program’s daily 10-minute toning routines and simple 10-minute meals, she watched the pounds fall away. “The fact that 10 minutes a day gets results is awe-inspiring,” she says, adding, “I plan on breaking the outdated image of what it means to be a grandparent. Being unhealthy just isn’t an option.” MOVE OF THE MONTH Band Bicycle This…

Thanks to its targeted approach, Taltz carries a smaller risk of infection than other psoriasis drugs do. The medical community heralded the early clinical trial results of ixekizumab (Taltz), a breakthrough treatment for psoriasis—an incurable but controllable disease that causes skin cells to build up in itchy, red patches called plaques, often on the scalp, knees, elbows, and lower back. In 12 weeks, the self-administered injection completely or almost completely cleared up skin plaques in about 80% of people with moderate to severe cases of the disease. The FDA approved the drug in March 2016. Then, a June follow-up study showed that the benefits continued in 75% of the improved patients for more than a year, a higher response rate than for any other approved psoriasis drug, says lead study…

I’VE BEEN playing tennis for the past 7 years with a group of mothers I met at my son’s middle school. Our kids have headed off to college, but we’re still hitting the courts two mornings a week. What makes these sessions enjoyable is that we play purely for fun and so we can continue to squeeze into our mom jeans. None of us is under any illusion that she’s going to become a late-in-life tennis sensation. So the atmosphere is friendly. When one of us hits a smokin’ shot over the net, another will say, “Nice!” or “Wow, you are killing it today!” Then the player who smashed it will invariably answer, “I got lucky,” “The wind is in my favor,” or “Mercury must not be in retrograde.” I…

Find out the ratio of nurses to patients “Nurses are a hospital’s best surveillance system, and having fewer patients allows us to observe you more carefully. If you have a choice of which hospital to use, contact the information center to see if the facility has fewer than six patients to every nurse on a regular floor.” Diana Mason, senior policy service professor at George Washington University School of Nursing Rethink having elective surgery in July “New medical school graduates start their residencies then. Also avoid scheduling before a holiday weekend— hospitals may be short staffed, and some lab tests and other diagnostic services might not be available.” Bonnie Brown, nurse administrator at Boston University KNOW THE SIGNS OF AN ANEURYSM “If you experience a severe headache and/or vomiting, vision…

THE ENERGY FOR HEALING As a bereavement counselor with a hospice program, I was excited to see this article, in particular your interview with sound therapist Nate Martinez. I’ve participated in his sessions, and his work is powerful, transformational, and very beautiful. Debra Oryzysyn / New York, NY THINK YOURSELF HEALTHY This article was wonderful, and I plan to try to learn mindfulness for the many reasons cited. However, I was flummoxed when the author gave “planning what to make for dinner” as an example of daydreaming. Planning dinner is complicated: One must think of what is at hand, what one has to purchase, the time it will take to make, and so on. The writer demeaned a household task as a man would. Margaret Maloney / via e-mail SECRETS…

For some people, the dark days that persist into this month bring on a temporary depression called seasonal affective disorder. Light boxes are a common treatment. Rachel Carlton Abrams, physician and author of BodyWise: Discovering Your Body’s Intelligence for Lifelong Health and Healing, advises her patients to use a light box first thing in the morning for at least 30 minutes. She recommends models that provide 10,000 lux of light intensity and also block UV rays. Here are three that meet those standards. Get the Red Out For stressed skin, try this calming blend of organic calendula, chamomile, and comfrey, which helps soothe inflammation and stimulate cell growth. The cream has a slight green tint to neutralize redness while it’s working. Organic Redness Rescue Cream ($69 for 1.7 oz; shop.prevention.com)…

SERVES 4 Put in food processor: 2 cans (15 oz each) chickpeas, rinsed and drained $1.98 4 Tbsp whole wheat flour $0.20 1⁄2 tsp each ground cumin, salt, and pepper $0.28 2 cloves garlic, chopped $0.29 2 eggs, slightly beaten. Pulse until combined. Form 16 patties and roll in additional flour. $0.68 Heat 2 Tbsp olive oil in skillet over medium-high and cook patties, in batches, until golden, 2 to 3 minutes per side. $0.39 Divide 2 cups mixed greens (such as chopped kale, spinach, and Swiss chard) into 4 bowls and top with 4 patties per bowl. $3.84 NUTRITION (per serving) 280 cal, 14 g pro, 31 g carb, 10 g fiber, 1 g sugars, 12.5 g fat, 2 g sat fat, 789 mg sodium…

If you’re craving a frozen treat but watching your calories, try this healthy smoothie as a smart substitute for a sugary dessert drink like a slushy. This slimming smoothie is chock-full of four different berries and the health benefits that come with them: Anthocyanins, which give berries their bright colors, have been linked to weight loss as well as protection against cancer, inflammation, and heart disease. Berries are also high in fiber, which aids digestion and helps you feel full. You don’t have to wait until summer to enjoy the 4-Berry Belly Blast—it’s made with frozen berries, which give the smoothie its thick, icy texture. DIRECTIONS Blend 1 cup frozen mixed berries (like blueberries, raspberries, blackberries, strawberries),1/2 . cup low-fat plain yogurt, and 1/2. cup orange juice. Garnish with shredded…

Andrew Weil, MD, is founder and director of the arizona Center for integrative medicine. Hearing loss due to any number of causes (such as exposure to loud noises, genetic predisposition, and some diseases) is fairly common, affecting about 15% of American adults. Hearing loss due to aging, called presbycusis, which develops over years, is even more common, affecting almost a third of people ages 65 to 74, nearly half of people ages 75 to 80, and almost 80% of those older than 80. In the same way that people often require reading glasses after age 40, many older people need a device to augment their hearing. While you can buy reading glasses for a few dollars at any drugstore, buying a hearing aid is not so straightforward. In a 2015…

The chances are very good that you know someone who’s battling cancer. The chances are even better that, whether you’re aware of it or not, you know someone who’s struggling with a substance use disorder. Twenty-one million Americans are now living with one—more than the number of people living with cancer in this country. But while most cancer patients are receiving medical care for their illness, only 10% of people dealing with substance misuse or addiction are getting treatment for it. These disorders strike the rich and the poor, both urban and rural dwellers, and every race and ethnicity. Those who have one may be struggling with opioid prescription drugs, alcohol, so-called recreational drugs, or any other substance with addictive properties. Recently, the office of US Surgeon General Vivek Murthy…

1. SLEEP APNEA Many people think this condition, which causes a person to stop breathing repeatedly during the night—sometimes hundreds of times, for a few seconds to a full minute—and then briefly wake up, affects only overweight men. But as women age, and especially as they go through menopause, they become just as likely as men to have sleep apnea—even if they’re at a healthy weight, says Rafael Pelayo, a sleep specialist at the Stanford Sleep Medicine Center. In fact, research shows that 17% of women likely have sleep apnea but that 85% of cases go undiagnosed. One reason is that women have different symptoms than men do. Snoring, a major tip-off that men have the disorder, is less common in women. They’re more likely to develop symptoms related to…

You consider your pet one of the family, but it still might surprise you to learn that parts of your dog’s or cat’s anatomy— stomach, intestines, lungs—are similar to those in humans. As a result, some of the drugs veterinarians prescribe are chemically identical to those made for people. What pets can take These are some of the OTC meds that vets often prescribe for dogs and cats: • Diphenhydramine (Benadryl) and other antihistamines for a pet with allergies • Meclizine (Dramamine) for nausea • Hydrocortisone and antibiotic ointments to soothe and heal insect bites and small skin wounds • Famotidine (Pepcid) for acid reflux • Artificial tears for eye irritation What you need to know Given this information, you might be tempted to skip the vet visit and medicate…

Go to prevention.com/ premium. Ready to lose weight and feel your very best? Join the Prevention Premium Start Walking Challenge! We’ll set you up with everything you need to succeed, including fun walking routines, the best stretches and toning moves for walkers, and a connection to our online community. On the Ask the Sleep Doctor forum, Shelby Harris, director of the behavioral sleep medicine program at Montefiore Medical Center, will answer the questions that keep you up at night. You’ll enjoy exclusive use of our e-book library of home remedies, healthy and delicious recipes, natural cures, and more.…

SOME CALL IT “food porn” —photos of delicious-looking dishes staring back at you from everywhere as you go about your day. Yale University researchers found that even people who said they weren’t hungry had brain responses indicative of hunger when they saw images of high-calorie foods. The researchers believe these tempting pictures can overpower the body’s natural “full” signal—meaning you should put down the food magazine or turn off the cooking show if you’re looking to curb cravings or lose weight. INSTANT ID You’re in a store, and someone calls your name and gushes about how happy she is to see you. But you have no idea who she is or where you know her from. The best way to remember a person the next time you meet her is…

AEROBIC EXERCISE STRENGTH TRAINING If you want to build muscle If you want to improve your cardiovascular fitness If you want to lose fat If you want to lower your blood pressure If you have lower-back pain If you want to reduce LDL (“bad”) and total cholesterol If you want to improve HDL (“good”) cholesterol If you want to build or maintain bone If you have knee pain…

Tieraona Low Dog, MD, is a physician, educator, author, and expert in the fields of integrative medicine and women’s health. DRINKING herbal teas or syrups is a good way to benefit from herbs’ healing properties. One of my favorite herbal preparations is a tincture—a concentrated liquid made by soaking herbs in alcohol. Over several weeks, the alcohol is infused with the healing components of the herbs. When the herbs are strained out, you get a potent remedy with a shelf life of 10 years or more. Almost any herb can be prepared as a tincture. Some tinctures, such as those made with chamomile or passionflower, both of which promote calm, are taken orally. Other tinctures, like arnica for sore muscles and insect stings, can be swabbed on topically. Most store-bought…

The right-hand page tears out so you can easily save your art! Show Us Your Art Send us a picture of your finished page and it might be featured in Prevention!* Upload at prevention.com/art-submissions or share on social media using the hashtag #PreventionArtTherapy. DOT-TO-DOT drawing can transform a blank page into beauty with little skill required. “All you need is the ability to draw a line, and in a few minutes you have something that could be worthy of being framed,” says Thomas Pavitte, creator of the 1000 Dot-to- Dot series of books featuring sophisticated dot images. The simple process of connecting dots can be absorbing without feeling overwhelming. Psychology experts call this state of contentment while immersed in a creative endeavor “flow.” Many artistic activities, such as knitting or…