Indholdsfortegnelse for April 2017 i Prevention

I WAS EXCITED the day the Dumpster arrived. Winter was over, and I was ready for action. What better to do, then, but purge my home of 20 years’ worth of forgotten, useless, piled-up stuff? I persuaded my family to pitch in with the promise that it would be cathartic. Intrigued, they trucked everything that couldn’t be donated or recycled outside, and we took turns hurling things into the Dumpster. Out with my father’s defunct files—thud! Out with my mother’s second-best set of dishes—36 small explosions! Out with broken chairs, brooms, cookware. I tossed in my college boyfriend’s three-piece powder blue suit and then the rusty trunk it had been stuffed in. Anastasia ditched eight pairs of ripped sneakers. Rowan took a moment to say good-bye to a cracked toy…

New research on the Mediterranean diet— with its emphasis on fresh produce, lean protein, and healthy fats—showed that people in their early 70s who ate this way had less brain atrophy over a 3-year period than people who didn’t. (Some brain shrinkage is natural with aging but can be associated with dementia.) This report follows news last fall that those who adhered to the diet had almost half as many bone fractures as those who did not. The new data adds to the diet’s other known health perks, which include protecting people from diabetes, heart disease, and maybe even cancer. RESPECT FOR W EEKEND W ARRIORS Conventional thinking held that people who exercised only on weekends risked injury from overdoing it. Plus, they were unlikely to reap any fitness benefits…

Place three fingers of your left hand on your right wrist where you can feel your pulse, then rest both hands in your lap and close your eyes. Settle in to the feeling of your pulse. Allow your thoughts to come and go. After 60 seconds, you’ll be more relaxed and less likely to turn to food as self-medication for stress. —Bob Roth, executive director of the David Lynch Foundation…

Serves 2 Prep time: 5 minutes Total time: 10 minutes ¼ c 2% Greek yogurt 2 Tbsp chia seeds 2 Tbsp golden raisins 1 tsp Dijon mustard ½ tsp curry powder (optional) 2 scallions, sliced 4 hard-boiled eggs, chopped 4 leaves Bibb or butter lettuce 2 Tbsp cilantro 2 tsp pumpkin seeds ½ avocado, sliced “It’s tasty and so easy to prepare. The avocado makes it fresh and creamy,” says Clark. In medium bowl, combine yogurt, chia seeds, raisins, mustard, curry powder (if using), scallions, and salt and pepper to taste. Stir in eggs. In 1 qt Mason jar, layer lettuce with egg mixture. Top with cilantro, pumpkin seeds, and avocado. Cover and refrigerate until ready to eat. To serve, shake contents of jar into bowl or onto plate. NUTRITION…

DIET AND EXERCISE “Aspirin won’t outweigh lifestyle,” Martha Gulati says. Follow a hearthealthy diet, quit smoking if you haven’t yet, and exercise regularly, with the goal of 30 to 45 minutes of fast walking (or its equivalent) 5 days a week, Marc Eisenberg says. These steps will lower your chances of having a heart attack or stroke. KEEP OTHER HEART RISKS UNDER CONTROL Have your doctor measure your blood pressure, cholesterol, and blood sugar, then keep all three in check with the above lifestyle changes, medication, or a combination of both. CUT BACK ON PROCESSED MEATS Hot dogs, sausages, salami, bacon, and other meats preserved using salts, nitrites, or nitrates are the worst types of meat for heart health. The preservatives have also been linked to colorectal cancer risk, so…

I COULDN’T WALK, couldn’t swallow, and could barely speak when a therapist wheeled me into the garden at the Rehabilitation Institute of Oregon for the first time. A massive aneurysm in my brain had ruptured a month before, transforming me from a fit, healthy woman to a wheelchair-bound invalid who couldn’t even hold a pen. When the artery in my brain ruptured, I was alone at home in Sherwood, OR, and I instantly began seizing and fell to the floor—the excess blood inside my skull caused a stroke and damaged my brain cells. My mind wasn’t working properly, so I wasn’t afraid as much as confused. But once the seizure ended, my survival instinct kicked in. I dragged myself 6 feet to the front door, opened it, and commanded our…

BREAKFAST INGREDIENTS: Top 8 oz whole milk yogurt with 1⁄2 cup wild blueberries, . cup pistachios, and 1 Tbsp chopped mint. SPRING CLEAN BENEFITS: Probiotics in yogurt help keep your gut in balance. Mint helps food pass more easily through your digestive system. SNACK INGREDIENTS: . cup red grapes and 1 oz aged cheddar SPRING CLEAN BENEFITS: Grapes are rich in resveratrol, a potent antioxidant that has anti-inflammatory benefits. LUNCH INGREDIENTS: Top 1 cup watercress with 1 large beet, quartered and roasted, and 4 oz grilled salmon. Drizzle with dressing made of 1 Tbsp lemon juice, 2 tsp olive oil, and 1 tsp grated ginger. SPRING CLEAN BENEFITS: Watercress contains a natural diuretic that increases urine production to fight bloat. SNACK INGREDIENTS: Place 1 cup light coconut milk, 1⁄2 cup cubed pineapple, 1…

AVOCADO Instead of butter As a toast topper, it packs healthy fats for a quarter of the calories. POMEGRANATE SEEDS Instead of granola On yogurt, they add a boost of antioxidants and cut added sugar. CHICKPEA PASTA Instead of white pasta It has just over half the net carbs and double the protein and fiber— and still wins on taste. NUTRITIONAL YEAST Instead of Parmesan You’ll get B vitamins and a cheesy taste for less fat. FRUIT CRISPS Instead of crackers You get the same crunch without the processed flour. ORANGE SELTZER Instead of orange juice A single glass of OJ contains 5 tsp of sugar. GREEK YOGURT Instead of sour cream Lower in fat and higher in protein, it adds a tangy touch. WILD SALMON Instead of farmed salmon It…

Personal care items— cosmetics, skin care products, and shampoo, among others—often include chemicals that are known or suspected to cause genetic mutations, reproductive impairment, and even cancer. More than 1,300 chemicals have been banned by the European Union, but the FDA has prohibited or restricted only 11 in the US. To minimize your risk, look for these three words on labels. If you find them, replace the product with one that doesn’t contain these toxins. FRAGRANCE. Many fragrances contain phthalates, known hormone disruptors. To be safe, always go “fragrance-free.” PARABENS. They mimic estrogen, meaning they may disrupt the endocrine system. They’ve been linked to reproductive disorders and even skin cancer. QUATERNIUM. It releases formaldehyde when it sits on the shelf. It’s also a suspect in contact dermatitis.…

“The dirtiest room in the house is often the kitchen, as raw meats and vegetables carry bacteria and potential pathogens,” says Philip M. Tierno Jr., a professor of microbiology and pathology at NYU School of Medicine. To avoid getting sick: Disinfect your dish sponge. After every meal prep, place the sponge in a bowl of water and microwave it on high until the water boils. “There are ‘dead spots’ in a microwave, so the sponge must be submerged to kill everything,” says Tierno. Clean your garbage can with soap and water every 2 weeks. “The bottom is often a holding area for germs, thanks to leaky bags or dripping food,” says Tierno. Wipe down counters, appliances, and handles daily. If they’re dirty, you’re likely to pick up germs when you…

Linoleum, vinyl, and tile floor cleaner Mix 1⁄2 cup distilled white vinegar, 1⁄4 cup castile soap, 20 drops tea tree essential oil, and 20 drops orange essential oil. Add 2 gallons hot water and mop away the dirt and grime. Bathtub and tile cleaner Sprinkle sinks, tubs, and showers with baking soda, then scrub. For tough stains, make a paste of baking soda and water. Smear it on the spot, let it sit for half an hour, and sponge off. To eliminate germs or mold, spray a solution of 10% vinegar and 90% water; let it sit for 30 minutes and rinse. Laundry detergent Bring 1 cup water to a boil in a saucepan, add ½ cup soap flakes or plain bar soap gratings, and stir until the soap melts.…

Prevention just got healthier! Your subscription now includes access to: · Premium Digital Content · Weekly Newsletter · Monthly Challenges · Ask an Expert · Magazine Archive and More! Go to prevention.com/premium. shop.prevention.com Visit the Prevention store for all of your health and wellness needs. From skin care to the latest fitness gear, Prevention’s got you covered! Spread The Health Join the Prevention #SpreadTheHealth Challenge and let us help you on your path to a healthier you! Visit prevention.com/spreadthehealth to get started today! Autoimmune Wellness Handbook This comprehensive guide for patients suffering from autoimmune diseases provides the answers they’ve been seeking by using seven key steps: inform, collaborate, nourish, rest, breathe, move, and connect. rodalewellness.com/autoimmune…

GIVE YOURSELF AN ENERGY MAKEOVER This year I’ve found an energy makeover that works for me. I make sure to find little things every day to stay positive about, and I always reserve one day a week for some “me time.” That keeps me motivated all week to earn that time to myself. Laura Wilkinson / Waynesboro, PA THE ULTIMATE GUIDE TO GRAINS I really enjoyed this article. I’ve always wanted to try some of these different types of grains but didn’t know how to cook them. Now can we have even more recipes that use them in meals? Norma Willard / St. Clair, MI WHAT’S THE BEST TREATMENT FOR UTERINE FIBROIDS? I was drawn to Dr. Andrew Weil’s column on uterine fibroids, as I have experienced their potentially life-threatening…

S everal new treatments for presbyopia (the near-vision problem of middle and old age) offer alternatives to reading glasses. Electrostimulation strengthens the ciliary muscle in the eye so it can pull the lens into shape. Another option, PEARL, uses a laser to reshape the cornea. For more on these still-in-development treatments, go to aao.org. And for those who are curious to try a digital approach, there’s GlassesOff, an app that offers exercises intended to strengthen the brain’s visual cortex. The app can’t improve the elasticity of the lens, but it aims to train the brain to interpret the information it gets from the lens faster and more efficiently. A NEW TREATMENT FOR TREMORS Hands that shake, or what doctors call “essential tremor” (meaning the shaking is not caused by an…

The Beet-Citrus Blast is particularly useful for those with high blood pressure, but its heart-healthy ingredients can deliver powerful benefits to anyone. Beets are rich in nitrates that the body converts to nitric oxide, which relaxes and dilates blood vessels, lowering blood pressure. Navel oranges contain another potent blood vessel dilator, potassium. Hemp seeds are a tiny surprise ingredient found to contain the ideal ratio of omega-6 to omega-3 fatty acids for reducing heart risks, plus plant chemicals thought to lower BP. BEET-CITRUS BLAST Blend 1 beet, peeled and chopped; 1 navel orange, peeled; 2 Tbsp hemp seeds; 1" piece ginger, peeled and grated; and a handful of ice. NUTRITION 219 cal, 9 g pro, 29 g carb, 5 g fiber, 18 g sugars, 8.5 g fat, 0.5 g sat…

ANTIBIOTIC resistance is now so widespread that it’s considered a major threat to public health. In many ways we’re now in a worse relationship with disease-causing bacteria than we were before we had antibiotics—a calamity entirely of our own making. Antibiotics are prescribed to prevent the progression of bacterial infections, including ear infections, strep throat, urinary tract infections, sexually transmitted diseases like syphilis and gonorrhea, Lyme disease and associated tickborne infections, and acne. Sometimes they’re prescribed in the absence of an infection as a preventive measure—for instance, to prevent infection following surgery. They don’t treat viruses. Unfortunately, even when they’re prescribed appropriately, taking antibiotics is not without serious drawbacks. Misusing Antibiotics Doctors have been routinely prescribing antibiotics for minor bacterial infections; for the prevention of infections; for traveler’s diarrhea and…

Walk into the birthday card aisle and the messages about getting older aren’t pretty: Aging is a miserable if amusing process during which your body and mind fall apart. “The most pernicious idea about aging is that it’s equivalent to decline,” says Bill Thomas, an Ithaca, NY– based geriatrician. “The truth is a lot more complicated and interesting.” He’s right. Don’t let these common myths fool you. MYTH 1: You’ll get frail. MYTHBUSTER: Not necessarily. You can hang on to much of your muscle function and cardiovascular fitness if you strength-train consistently over the years, says Michael Roizen, chief wellness officer at Cleveland Clinic. Many seniors have already received the message. According to the Centers for Disease Control and Prevention, about 43% of adults ages 65 to 74 meet the…

Fill up on fermented foods. Kefir, yogurt, miso, sauerkraut, and kombucha are full of probiotics, good bugs that replenish the population of healthy flora in your gut’s microbiome and enhance digestion, says Gerard E. Mullin, an associate professor of medicine at Johns Hopkins Hospital. Eat more prebiotics. These soluble fiber–rich carbohydrates give probiotics something to feast on so the good bacteria can flourish, explains Mullin. To get your daily dose, add oat bran, artichokes, garlic, beans, and onions to your diet. Spice up your plate. Cinnamon hinders the formation of excess stomach gas, and ginger quells constipation, upset stomach, belching, and bloating.…

Left unchecked, stress can have negative effects on your long-term health and emotional well-being. That’s why letting go of it is even more important than parting with well-worn items in your closet. To start: Get into the garden. Studies have shown a link between a common bacteria (M. vaccae) found in garden soil and an increase in serotonin, a happy-making brain chemical. Detox your social media. What’s on your feed affects your mood. So unfollow negative friends to hide their posts. Treat yourself. Adding 2 cups of Dead Sea salt to a hot bath will ease bloating and aches and pains. The high mineral content helps reduce fluid retention and muscle stiffness.…

You’ve committed to eating clean and exercising regularly this spring. Now it’s time to consider your athletic wear. In recent years, reports from Greenpeace have raised alarms that many fabrics contain chemicals that are hazardous to the environment and to human health. Follow the tips above to minimize your exposure to the toxins hiding in sports bras, tanks, and leggings. 1. Chuck old stuff. If the item’s elastic is stretched or frayed, toss it. When rubber breaks down, formaldehyde-like compounds may be released. 2. Buy organic. Many companies now make clothes from organic cotton, hemp, and bamboo. If you’re wearing synthetics, change as soon as your workout is over. 3. Wash clothes before wearing to remove surface dyes or “finishing chemicals” that have been added at the end of production…

Room sprays, air fresheners, and fragrance plug-ins may be aimed at making indoor air smell sweeter, but research has revealed that they increase the toxic load in your home. A safer way to scent your space: a few drops of essential oil in a diffuser. Here’s how to pick the best scent for your mood. CITRUS FOR ENERGY Lemon, lime, and mandarin not only smell invigorating but may also strengthen the immune system. ROSEMARY FOR FOCUS Research shows that people perform better on memory tests when they are in a room scented with rosemary. LAVENDER FOR RELAXATION Inhaling the scent of lavender can help slow down the nervous system and prep you for slumber.…

1 THROW OUT ITEMS CONTAINING TRICLOSAN OR TRICLOCARBAN. These chemicals are often found in toothpaste, soap, and antibacterial cleansers; evidence shows they may disrupt hormones and cause muscle weakness. 2 CHECK SUNSCREEN LABELS FOR EXPIRATION DATES. A Mayo Clinic report notes that chemical sunscreen ingredients are engineered to last no more than 3 years. 3 REPLACE YOUR TOOTHBRUSH. The American Dental Association advises changing out toothbrushes every 3 months to prevent bacteria buildup that can hurt oral health. TOXIN-FREE PRODUCTS WE LOVE 1. BELMONDO THE RAIN FACIAL CLEANSER Rose oil and apple cider vinegar fight breakouts, diminish blemishes, and soothe skin—without drying alcohol or harmful chemical preservatives. ($33) 2. FIG+YARROW ORAL HYGIENE RINSE This flavorful blend of pure and natural ingredients (like green tea extract, menthol, and aloe) fights plaque,…

After having her third child and going back to work full-time, Debbie Norris began feeling sad and overwhelmed by her responsibilities as a mother and a psychologist in Washington, DC. One day she woke up with severe muscle pain all over her body. She couldn’t lift her infant son, open a door, or even hold a book, and the pain kept her up at night. After 8 months, Norris was finally diagnosed with fibromyalgia, a condition affecting the muscles and joints. By then, she felt hopeless. “The doctor suggested I get a wheelchair while I could still walk,” she says. “That was an all-time low.” That wasn’t the worst of it. As her pain persisted, her mood darkened further. Two years later, she was diagnosed again—this time with major depression.…

Joint disease, such as arthritis, is as common in cats and dogs as it is in people, particularly when pets reach their senior years. Some cats and larger breeds of dogs are genetically prone to developing joint problems as they age. Here’s how you can ward off problems and treat them if they occur. Preventing joint pain Genetics and diet are the most important factors affecting cats’ and dogs’ joints, says Cailin Heinze, a board-certified veterinary nutritionist in the greater Boston area. In a study by University of Pennsylvania School of Veterinary Medicine researchers, a group of Labrador puppies were fed the same food, but half were given 25% less. Over their lifetimes, the thinner Labradors were less likely to develop osteoarthritis than their heavier siblings, and when they did,…

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. S YMBOLS have been used in yoga and other calming practices for thousands of years to focus busy minds. Examples include the mandala, an intricate circular pattern that represents unity, and the Sanskrit symbol for om, a mantra used in meditation. Some symbols, like the lotus flower, even inspire actual yoga poses. With roots buried in the mud at the bottom of a lake or pond and a blossom that floats at the surface, the lotus represents beauty emerging from darkness. In Lotus Pose, an iconic yoga position similar to the one shown above, you sit with legs…

FOR THE FIRST time, a study has examined how patients fare depending on whether their doctor is male or female—and revealed that the women’s patients have a slim advantage. The data analysis looked at the Medicare records of 1.5 million hospitalized patients of 58,344 doctors. In the month after discharge, the patients of female physicians were slightly less likely to be rehospitalized and slightly less likely to die. The difference, say the study authors, may be that women doctors are more apt to adhere to specific guidelines and evidence-based treatments. 15 Percentage of women who didn’t have a single doctor appointment last year WHAT IS IT? NARRATIVE MEDICINE The latest trend in holistic medicine emphasizes patients’ personal stories as an important part of their treatment and healing. Training programs in…

SERVES 2 Heat 2 Tbsp olive oil in medium skillet over medium-high heat. $0.39 Add 8 asparagus spears, cut into 2" pieces. Season with salt and pepper. Sauté until tender. $2.12 Add ¾ cup cherry or grape tomatoes, halved, and evenly disperse with asparagus. $1.99 Pour 6 eggs, whisked, over vegetable mixture. Cook until nearly set, 4 minutes. $2.04 Sprinkle with ¼ cup grated Parmesan. Transfer to 350°F oven. Cook until frittata puffs and turns golden. $2.64 Total: $9.18 NUTRITION (per serving) 400 cal, 25 g pro, 6 g carb, 2 g fiber, 3 g sugars, 31 g fat, 8.5 g sat fat, 370 mg sodium…

MAKEOVER OF THE MONTH EILEEN CLARK Age 52 Pounds lost 13 Inches lost 12.25 After losing 70 pounds through extreme dieting, Clark—fearful of regaining— would go most of the day without eating and then binge on junk food. The miserable cycle slowed her metabolism and caused her to gain 10 pounds. Desperate for a simple solution that would allow her to enjoy food again yet tone her body for her daughter’s wedding, Clark tried Fit in 10. After just a few weeks of squeezing in 10 minutes of exercise a day and preparing the 10-minute meals, Clark knew she’d discovered how to look and feel her best without punishing herself. “I finally learned how to nourish and tone my body without counting calories or points—I’m completely stress-free.” MOVE OF THE…

Calculate your 10-year risk of heart disease at cvriskcalculator.com. Some 40% of American adults over 50 take a daily aspirin to keep their hearts healthy. And why not? It’s just aspirin, the thinking goes. As recently as 15 years ago, doctors advised nearly all their patients to do so, says cardiologist Marc Eisenberg of Columbia University Medical Center. But now, with fewer people smoking and more people controlling their cholesterol and blood pressure, the aspirin recommendation is no longer universal. How it works When cholesterol plaques along artery walls rupture, plaque can travel through blood vessels and create clots that block the flow of blood to the heart or brain, causing heart attacks and ischemic strokes. Aspirin thins the blood—technically, it decreases the stickiness of platelets—to prevent clots from forming.…

LIFE ON a ranch involves plenty of cuts, scrapes, and bumps. Fortunately, you can heal most minor wounds easily and naturally at home, and I’ve treated many of my family’s mishaps (and some of our animals’, too). One of my favorite remedies is honey, a great antibacterial salve. Any kind of honey is effective, but I recommend raw, unprocessed honey, available from beekeepers and in health food stores. It lowers inflammation, soothes pain, and contains enzymes that prevent bacterial growth. Manuka honey, produced in New Zealand by bees that pollinate the native manuka bush, is particularly effective. It contains a high concentration of methylglyoxal, which fights wound-infecting bacteria. You can make your own jar of salve using either manuka honey or local raw honey and infusing it with sage or…

While trendy juice cleanses promise quick weight loss and an overnight “detox,” they’re based on the false premise that your body needs help to get rid of toxins. In fact, the liver, kidneys, and gastrointestinal tract naturally remove harmful substances through the digestive process. Moreover, taking in only liquids often leads to headaches, lethargy, and muscle weakness. The result? You wind up irritable, starved, and bingeing on the same foods you were trying to avoid. Instead, follow the tips above for added energy and a flatter belly. 1. AVOID ADDED SUGAR Doing so may decrease harmful inflammation, reducing your risk of everything from belly fat to low energy to aches and pains. 2. CLEAR AWAY TOXINS Opt for organic meats, produce, and dairy to slash your exposure to pesticide residues…

1 SWITCH TO STAINLESS STEEL WATER BOTTLES. If you have to use plastic, don’t refill disposable bottles; plastic breaks down over time. 2 REHEAT AND STORE LEFTOVERS IN GLASS OR PORCELAIN CONTAINERS. Heat releases microscopic chemical components from plastic, and foods pick up more chemicals the longer they’re stored. 3 THROW OUT CONTAINERS THAT HAVE BEEN MICROWAVED OR RUN THROUGH THE DISHWASHER. Heat breaks down plastic and increases the amount of chemicals that leach into food. 4 CHECK THE NUMBER. Even if the label says “BPA-free,” plastic may contain other potentially harmful chemicals, including phthalates. Most are labeled on the bottom of the container from 1 to 7; those marked 1, 2, 4, or 5 are the safer choices. Avoid plastics labeled 3, 6, and 7 entirely. FILTER YOUR WATER…

Schedule an annual physical, along with any additional tests or screenings you’ve been putting off. Make two lists: one with your medications and supplements, another with contact information for each member of your medical team. Keep copies in your wallet or purse and other copies where family members have easy access. Organize your medical bills by date of service and provider. Many bills contain errors, such as repeat charges, so creating a system that helps you carefully review your claims can help you avoid overpaying. Take stock of how many minutes of activity you log each week. If it’s less than 150, start scheduling time for a walk or a fitness class into your daily routine. Now is the perfect time to get outside!…

SHOULDER KISS Loosens tight shoulders, works upper back Hold resistance band at chest height. Move hands apart and squeeze shoulder blades together. Hold for 10 seconds. Do 5 reps. HIP FIRMER Builds glutes and hip flexors Lie on side with legs extended and a resistance band loop around ankles. Raise top leg. Do 2 or 3 sets of 10 reps with each leg. BELLY STRENGTHENER Tones and firms core Place hands on stable chair seat and walk feet back until body forms straight line. Hold for 30 seconds. Do 2 or 3 reps. LEG LENGTHENER Stretches hamstrings Lie with exercise strap or towel around right foot; extend right leg toward ceiling. Hold for 30 seconds. Do 2 or 3 times with each leg. KEEP YOUR YOGA MAT GERM-FREE Yoga mats…

Medications for joint disease can have side effects, including kidney and liver problems. “We want to minimize the need for ongoing use,” Patrick Mahaney says. Here are some other options. Acupuncture Inserting needles into specific points releases anti-inflammatory and pain-fighting hormones. Electrical stimulation Running an electric current across joints or down the spine increases blood flow and promotes muscle relaxation. Laser treatment Directing a laser down a pet’s spine and over joints can help manage pain. Massage Massage promotes blood flow, reducing pain and inflammation. (You can find vets demonstrating the proper technique on YouTube.) Physical therapy Range-of-motion exercises increase flexibility in the joints.…