Indholdsfortegnelse for February 2018 i Prevention

OUR READERS come to us for authority, reliability, and the confidence we bring to our work. Your health is our pledge, and we don’t mess around. Our ace research department makes sure we get it right. This issue reflects our commitment to science. “Too Good to Be True” (p. 82) is a walk-through of awful health scams to which any of us might be vulnerable at one time or another. In the article, we show you how to watch out for fraud and what to do if you find it. In “10 Things You Need to Know About Antibiotics Right Now” (p. 60), we give the backstory of bacterial infections and shed light on superbugs, either of which could, again, afflict us at any time. In “5 Myths About the…

Dieters who know their fasting blood sugar levels can personalize their weight loss plans— a step that may lead to better results, according to a Tufts University study. People with higher fasting glucose levels are more likely to experience blood sugar spikes that can cause hunger and overeating. When study participants with higher levels ate a low-glycemic, high-fiber diet—known to minimize blood sugar spikes—for 6 months, they lost more than twice as much weight as participants with low fasting glucose levels on the same diet. To follow this type of food plan, focus on eating whole grains, nuts, vegetables, fruits, and healthy proteins. 27 THE NUMBER OF NEWLY IDENTIFIED GENES THAT MAY PREVENT CANCER…

HORMONES A release of cortisol and a drop in the neurotransmitter serotonin cause the intense infatuation of early love. Over time, their levels stabilize, reducing the euphoria associated with new romance. But the body compensates with oxytocin and vasopressin, hormones that together inspire attachment and bonding. SKIN Couples who often touch each other— holding hands or hugging—have lower levels of the stress hormone cortisol and higher levels of the neurotransmitter oxytocin, which fosters feelings of contentment and calm. BRAIN Results of MRIs done on brains of couples who had been happily married for an average of 21 years showed the same activity in their dopamine-rich pleasure centers as seen in those of new couples when they were talking about their partner. HEART People in happy longterm relationships tend to have…

Rinse It FIRM PRODUCE: Use your hands to rub sturdy produce such as apples and cucumbers under running water to remove bacteria and the waxy preservative layer. Scrub melons with a vegetable brush before slicing. SOFT FRUITS: To avoid bruising, gently rinse peaches, plums, and other thin-skinned fruits under running water and dry with a paper towel to remove any microorganisms the water may have missed. Clean berries with a soft spray. CRUCIFEROUS VEGGIES: Soak vegetables like cauliflower and broccoli for 2 minutes in cold water to remove dirt from ridges. For leafy greens, separate leaves and rinse individually. ROOT VEGETABLES: The outer peel of beets, carrots, and potatoes can contaminate the inside during cutting; scrub with a brush under running water, then peel or slice. MUSHROOMS: Use a soft,…

Yoga instructor Elizabeth Ann Rue recommends this practice to soothe aching joints: “Find a comfortable seated position and allow yourself to breathe all the way down into your belly. Take three deep breaths, then breathe naturally. Focus on the area of pain and imagine you’re breathing into this area. Imagine it’s been crying for attention and now you’re giving awareness to it. It’s a way of honoring your body’s experience and giving yourself permission to think and feel.”…

WHY YOU NEED IT Sitting at a computer or spending a lot of time looking down at a smartphone can cause a hunched posture, with shoulders and upper back rounded. this exaggerated curve of the spine thrusts the head forward, triggering neck and back stiffness. the wall angel retrains the shoulder muscles, allowing you to raise your arms overhead more easily. It opens the chest, improving posture, and stimulates lymphatic fluid circulation for better immune function. HOW TO DO IT 1 Stand with heels about 6 inches from wall, feet hip-width apart, toes pointing forward. Lean back into wall so pelvis, upper back, and back of head touch it. 2 Spread arms out to sides, then bend elbows slightly and rotate wrists so thumbs point to wall. (arms don’t have…

40s Eat for eye health. There’s no way to head off presbyopia, the hardening of the lenses that naturally happens with age and leads to difficulty seeing things up close. But you can protect your vision in other ways through your diet, says Christopher J. Quinn, president of the American Optometric Association. “Eye-friendly nutrients including lutein, zeaxanthin, vitamins C and E, essential fatty acids, and zinc may reduce your risk of developing certain eye diseases such as macular degeneration,” he explains. Get them from foods such as fish, eggs, nuts, and brightly colored vegetables. Consider visiting an ophthalmologist. You’ve most likely been getting eye exams from an optometrist until now, and that’s perfectly fine: Optometrists are trained to perform eye exams and treat vision changes with glasses and contact lenses…

YOUR CHALLENGE Waning Estrogen When this hormone declines during perimenopause and menopause, your muscles start to lose their size and power, says Peter Tiidus, a professor of kinesiology at Brock University in Canada. As estrogen ebbs, your body’s ability to metabolize blood sugar decreases, and fat accumulates more easily around your middle. This visceral fat takes up residence near your organs, increasing your risk of heart disease and diabetes. Low estrogen is also associated with fatigue and moodiness. YOUR SOLUTION Find an activity you love and make it routine. Can a regular fitness program eliminate the negative effects of declining estrogen? “Studies suggest you can come close,” says Tiidus. Your 50s is the ideal time to create an exercise schedule you can stick with. The trick is finding an activity…

1 WHAT ARE ANTIBIOTICS? They’re drugs that fight infections caused by bacteria, either by killing the bacteria outright or by interfering with their ability to multiply. Narrow-spectrum antibiotics, such as erythromycin, target specific groups of bacteria. Broad-spectrum antibiotics, such as amoxicillin, streptomycin, and tetracycline, are used to knock out a wider variety of bacteria, often when narrow-spectrum formulas haven’t worked or it’s dangerous to delay treatment until a doctor has pinpointed the best drug to fight the infection. In 2014, 262 million prescriptions for antibiotics were handed out in outpatient health care offices and millions more were filled in hospitals, making them one of the most common categories of prescription drugs. 2 HOW DID THESE IMPORTANT DRUGS BECOME A PROBLEM? When penicillin came into widespread public use about 70 years…

“OK, LET’S GET WARMED UP! Three easy laps, then jumping jacks.” I felt content as I started my exercise class. Our trainer always led a fun but challenging workout, and I’d been looking forward to it after a full day of teaching middle-schoolers. Toward the end of my third lap, I felt more winded than usual. I was breathless, and my heart was racing. I began the jumping jacks, assuming my body would catch up. But 5 minutes into the routine, the feeling still hadn’t gone away. My chest felt tight. Something wasn’t right. Ten minutes later, I knew I should stop, but I didn’t want to admit that anything was wrong. As the pain in my chest evolved into a steady dull ache, I finally gave in and walked…

When you have a serious illness, or you’re caring for someone who does, you naturally seek treatments that offer the best chance for recovery. You’re desperate for answers—and hope. By law, no one can claim that a product or remedy that doesn’t have FdA approval can treat or cure a disease. But scammers do so anyway, preying on patients with false promises and ineffective procedures. Here, we illuminate recent deceptions related to four medical conditions—and explain how to avoid falling for them and how to report suspect providers. DIABETES DECEPTION “Drop your blood sugar 50 points in 30 days.” “Prevent the development of type 2 diabetes.” “Reduce or eliminate the need for diabetes drugs or insulin.” These promises are catnip for the more than 30 million people— over 9% of…

1 CRYPTOGRAM In a cryptogram, or secret code puzzle, each letter in the original message is replaced by another letter in a specific pattern. (For example, the word DOG can be encrypted to CNF by replacing each letter with the one before it in the alphabet.) Exercise your deduction skills by solving this one to reveal a well-known proverb. (Hint: C is A.) 2 LIST IT Flex your recall power by writing down the names of as many US presidents as you can remember in 1 minute. We got 15. How did you do? Bonus: Write them down in chronological order! 3 WORD SEARCH Strengthen the language centers of your brain by looking for the words (listed below, from our feature “Your Healthiest You,” on p. 36) hidden in the…

STRESS & ENERGY Your editor’s letter hit home. i’ve been dealt quite a hand in the past few years, and the things that have gotten me through are having great friends and family, taking time to care for myself, and refocusing my thoughts so i can look at change as opportunity. stress can be strength. it takes time and patience, but once you put what you’ve learned toward the future, you gain a sense of your soul. Amy Gagne / Millis, MA STAY SHARP Your Brain games column included a Word ladder exercise to transform the word HEAD into the word TAIL by creating a new word on each rung of the ladder. since the directions could be interpreted to mean you could move the position of the letters rather…

By 2019, there’s a good chance that thyroid cancer will overtake colon cancer as the third-most-common cancer in women, after breast and lung, according to a study from the University of Chicago. In 2017, more than 42,000 women—most between the ages of 40 and 60—were diagnosed with it, and its incidence has more than tripled since the 1970s. Part of the boom is due to new medical inroads that make more diagnoses possible, but experts say the spike likely also represents an increase in cases due to factors like obesity or environmental radiation exposure. The good news: Even as rates climb, advances in medical technology are making thyroid cancer easier than ever to detect and avoid—and less intrusive to treat. Here’s how: Better identification. By age 50, at least half…

1 Cook 1 box (7.6 oz) couscous according to package directions. Transfer to large bowl. $2.19 2 Toss with 2 Tbsp olive oil, 1 Tbsp red wine vinegar, and ¼ tsp each salt and pepper. $0.44 3 Stir in ½ can (7.5 oz) rinsed and drained cannellini beans. $0.33 4 Add 2 oz crumbled feta. $1.16 5 Add 1 grapefruit, peeled and sectioned. $1.50 6 Top with ¼ cup fresh mint. $0.25 Total: $5.87 NUTRITION (per serving) 491 cal, 16 g pro, 82 g carb, 7 g fiber, 7 g sugars (0 g added sugars), 11 g fat, 3 g sat fat, 13 mg chol, 357 mg sodium…

Education about proper hand-washing can reduce colds and other respiratory illnesses among the general public by 16 to 21%. Nearly half of all foodborne illnesses result from improper hand-washing. Lather with soap and water for 20 seconds, then rinse thoroughly. Most hand germs live on the fingers, so it’s important that they get scrubbed. Bacteria can grow under fingernails, particularly if they’re long, so be sure soap and water reach those crevices, too. Cold water is just as effective at reducing bacteria as hot water, according to a new study in the Journal of Food Protection. There’s no scientific evidence that antibacterial soaps more effectively eliminate germs than ordinary hand soaps do.…

Restless legs syndrome is a brain disorder that causes uncomfortable feelings of aching, itching, or crawling, triggering an uncontrollable urge to move the limbs to relieve discomfort. Symptoms tend to be worse at night, making it hard for people to fall asleep, often leading to sleep deprivation. About 80% of people with RLS also experience involuntary leg or arm twitching while sleeping. Evidence suggests that RLS is related to dysfunction in the basal ganglia, the brain region that controls movement using the chemical dopamine. RLS can occur at any age, but it’s more common in middle age and beyond—and more common in women. 7–10 Percentage of Americans estimated to have restless legs syndrome PREVENTIVE MEASURES 1 Weight loss Studies find that the risk of RLS increases with high BMI or…

MOST AMERICANS second-guess their food choices, largely because of conflicting information about what is actually nutritious, according to a recent survey by the International Food Information Council Foundation. Having the correct information is crucial: A Tufts University study found that 45% of deaths from heart disease, stroke, and type 2 diabetes are linked to poor nutrition and that falling short on foods like nuts and vegetables— some of which are incorrectly thought of as unhealthy—is a risk factor. Go ahead and put these seven foods back on your shopping list. Cheese Consuming cheese in moderation isn’t likely to increase cholesterol. In one Irish study, participants who reported eating about 1.5 oz of cheese every day didn’t have significantly higher cholesterol levels than those who didn’t eat it. “Studies show cheese…

40s Follow a heart-healthy diet. That means a diet low in saturated fat and rich in fruits and vegetables, whole grains, and nuts. “Portion sizes are important, too,” Cook says. The heart-healthy DASH diet—which stands for Dietary Approaches to Stop Hypertension—is promoted by the National Heart, Lung, and Blood Institute as an effective way to reduce blood pressure and stay at a healthy weight. Increase your physical activity. Aim for 30 minutes a day most days of the week, advises Cook. “Even if you do small increments of activity that get your heart beating faster, like 10 minutes here and there three or more times a day, it will have an impact on your cardiovascular health,” she says. Take steps to combat stress. “This tends to be one of the…

Your chronological age increases every year. But your physical fitness and strength don’t need to decline at the same time. In fact, new research suggests that many of the problems we associate with getting older have less to do with aging and much more to do with being sedentary. Each decade of your life comes with specific challenges that conspire to make you less active. But you can overcome them with the right alterations to your exercise routine. Find your decade on the following pages, follow our advice, and keep moving.…

If your doctor writes you a prescription, ask whether it’s really necessary. Nake it clear you’re not counting on an antibiotic. sometimes doctors prescribe these drugs because they believe patients expect them. Double-check how long you need to take the medication. If your doctor writes a 10-day prescription, ask whether 5 or 7 days is sufficient and whether you can stop taking it as soon as you no longer feel ill. Consider taking a probiotic, too. Research doesn’t yet support it, but theoretically it makes sense, since probiotics encourage the growth of healthy bacteria, says sara keller, an assistant professor of medicine at Johns hopkins university. her advice: take a probiotic containing lactobacillus each day you take the antibiotic and for 2 days after.…

AMPHETAMINE-BASED STIMULANTS USED FOR: ADD/ADHD, narcolepsy, and sometimes obesity RISK: these drugs trigger a release of norepinephrine that can initiate a blood pressure spike or abnormal blood-vessel constriction, both of which can increase heart attack risk. PSEUDOEPHEDRINE USED FOR: colds and allergies RISK: Because it treats nasal congestion by constricting blood vessels, this drug can raise blood pressure and the risk of a heart attack. STEROIDS USED FOR: Anemia, postillness weight loss, some forms of breast cancer (anabolic steroids), and lupus and rheumatoid arthritis (corticosteroids) RISK: steroids have been associated with increased levels of ldl (“bad”) cholesterol leading to plaque buildup— which can cause a blood clot and in turn a heart attack.…

1/ Anytime you’re considering treatment, be on the alert for language that overpromises benefits. Red flags include claims of quick and painless cures, secret or “all-natural” ingredients, assertions that a single drug or treatment can address a wide range of illnesses, and conspiracy theories that the government and the pharmaceutical industry are hiding a miracle cure. If your purported treatment involves any of these so-called benefits, move on. 2/ Don’t be swayed by testimonials from satisfied customers. They’re easy to fabricate and no substitute for proven science. 3/ Talk to a doctor before taking any over-the-counter supplements, which are not subject to the same scrutiny as prescription drugs. 4/ Help protect others. Report suspicious health products to the Department of Health and Human Services hotline at (800) 447-8477. To file…

Women who suffer from a lack of sexual desire now have a new tool to help them. Sexual arousal disorder, a condition characterized by a drop in arousal and a decrease in desire and pleasure, affects up to 20% of women in the United States. But recent studies by researchers at the University of British Columbia show that a type of meditation called mindfulnessbased cognitive therapy can provide lasting benefits. Borrowed from Buddhism, MBCT combines cognitive therapy with the practice of focusing on your thoughts, emotions, sensations, and environment without judgment. Studies have shown that, alone or combined with additional therapy, MBCT can treat mood disorders like depression, which is a primary cause of sexual dysfunction in women, according to psychologist Lori Brotto, one of the UBC researchers. Other causes,…

Listen up, salt fans: If your doctor tells you to cut back to help lower your blood pressure and risk of heart disease and stroke, consider replacing it with something a little fiery. Diners who regularly eat spicy foods consume less salt than those who don’t, according to a study in the journal Hypertension. In a separate study, researchers analyzed PET/CT scans of people after they consumed diluted capsaicin (the chemical that makes chile peppers hot) and found it increased activity in areas of the brain that are stimulated by salt. They believe this activity increases sensitivity to salt, encouraging diners to eat less of it.…

Transcendental meditation may lower your blood pressure, a recent study review suggests. Researchers found that TM— a mindfulness technique in which you silently concentrate on a mantra, phrase, or word—can reduce blood pressure readings by amounts that are comparable to those produced by lifestyle changes such as exercising more, eating more healthfully, and losing weight. The practice shouldn’t replace traditional treatments but can serve as a strong complementary tool, says Glenn Levine, a cardiologist in Houston who cowrote the American Heart Association’s statement on meditation. Learn more at tm.org. FOUNTAIN OF YOUTH Grandchildren may contribute to longevity, says a recent study in the journal Evolution and Human Behavior. Researchers found that seniors who babysat their grandkids on a regular basis had a 37% lower risk of dying during the 20-year…

This is the first article from our new women’s health columnist, Dr. Lauren Streicher, whose superb medical training in and experience with women’s health issues—coupled with her terrific instinct for what Prevention readers want to know about their bodies—make her an ideal addition to our expert contributors. I’m excited that Dr. Streicher has joined us. Please let us know what you think. —Barbara O’Dair, editor in chief AFTER I’D SPENT 25 years as an ob-gyn providing care to thousands of women, my career took a turn and I launched a university clinic dedicated to sexual medicine and menopause. The shift came after I wrote Sex Rx: Hormones, Health, and Your Best Sex Ever. I had intended it to be a menopause guide, but I wound up writing about the larger…

INDOOR AIR pollution is one of the top five environmental risks to human health, according to the Environmental Protection Agency. Some pollutants are obvious, like tobacco smoke and fumes from household products, but subtler sources like dust, pollen, mold, and animal dander can also dirty the atmosphere in your home. If you suspect that unclean air in your living space is triggering asthma attacks, allergies, or other respiratory symptoms, numerous products promise to help. But do they work? We investigated three types of air purifiers. Ionizers THE CLAIM: These electronic air cleaners use a process called electrostatic attraction. Manufacturers contend that the cleaners release ions that attach to airborne particles such as dust mites, bacteria, and mold and give them an electrical charge. These charged particles then adhere to surfaces…

“Bone is a dynamic tissue,” explains Andrea Singer, clinical director of the National Osteoporosis Foundation. “Old bone is constantly being broken down and replaced with new bone.” Until your 40s, the rates of breakdown and formation are relatively balanced; after that, bone loss exceeds the rate of new growth. While you can never regain the peak bone mass of your earlier years, you can significantly slow the loss, Singer says. These strategies can help. 40s Know your osteoporosis risk. Your odds of developing the condition are determined by a variety of factors, so it’s important to talk with your doctor about any circumstances in your life that could accelerate your bone loss. Family history and the level of peak bone mass you built in your youth have a major effect…

YOUR CHALLENGE Finding Time to Exercise This may be your busiest decade—and, as a result, you might put other important parts of your life ahead of physical activity. But without regular exercise, strength and cardiovascular fitness can begin to decline rapidly in your 40s. YOUR SOLUTION Do more in less time. Researchers have found that brief but physically challenging exercise sessions can improve your health just as well as longer sessions can. In a 3-month study at McMaster University in Canada, one group of participants rode a stationary bicycle at a steady, moderate pace for 45 minutes 3 times a week. Another group cycled for 7 minutes 3 days a week, alternating pedaling as fast as possible for 20 seconds with slowing down to an easy, relaxed pace for 2…

YOUR CHALLENGE Staying Steady and Socially Engaged A regular fitness plan can help you head off two of the biggest problems seniors face: falls and social isolation. More than 25% of adults ages 65 and older report falling at least once in the previous year. And of those 29 million falls, 7 million require medical treatment or restrict the person’s activity. When you’re injured or can’t move well due to poor balance, you go out less, so falls and social isolation are often linked. YOUR SOLUTION Add balance training. Do this exercise a few times a day: Stand next to a wall or chair back for balance. Stand on right leg and bend left knee to lift left foot behind you. Try to balance this way for 1 minute. Then…

Before you go: check the facility’s safety record. the leapfrog group issues an annual report that evaluates safety concerns, including a hospital’s responsible use of antibiotics. the organization also tracks hospitals’ records on infection control. it’s a legitimate concern, since the cDc estimates that on any given day, at least 1 in 25 hospital patients has a health care–associated infection. if your hospital falls short, ask your doctor about other institutions or follow the advice below. While you’re there: in the hospital, the best way to ward off infections, which are more likely to be resistant to antibiotics than those acquired elsewhere, is to make sure doctors, nurses, family members, and friends who enter your room wash their hands thoroughly (see how on p. 15). Don’t hesitate to ask: health…

My kitchen table is set for two, a pot of sweet-potato chili simmering on the stove. I’m admiring the dim glow cast by a half dozen candles, which serve the dual purpose of lighting the room and concealing the massive dust balls in every corner, when the doorbell announces the arrival of my friend Laura. She’s carrying a lovely dinner party salad and wearing thick, baggy, faded sweatpants. Mine are similar, with green stains from painting the bathroom in 1992. Tonight, the comfy apparel, the flickering candles, and the hearty soup are part of the purpose. We’re immersing ourselves in hygge (pronounced “hoo-guh”), the centuries-old Danish way of life that’s finding an enthusiastic and growing fan base in the United States. (More than 20 books have recently been published on…