Indholdsfortegnelse for August 2016 i Prevention

You probably know that antibiotics can kill good bacteria in the gut, but a new animal study in Cell Reports suggests they may also inhibit the growth of new cells in the part of the brain associated with memory. Researchers believe antibiotics prevent this growth by lowering levels of a type of white blood cell thought to connect the gut, brain, and immune system. If you absolutely need to take an antibiotic, protect yourself by pairing it with a probiotic supplement, which may help counteract antibiotics’ effect on brain cells, according to the research.…

THIS IS a concern that every person with diabetes should have, so you’re wise to start thinking about preventive measures now. Although anyone can develop cataracts—which occur when the normally clear lens of the eye becomes cloudy and blurs vision—people with diabetes are 60% more likely to get them than those who don’t have diabetes. For most people, cataracts are the result of age-related changes to the eye and decades of exposure to sunlight: Both cause proteins in the lens to become oxidized and clump together. We know that diabetes accelerates aging; it may also cause additional changes to the lens that may contribute to cataract formation, such as swelling brought on by high blood sugar levels. The good news is that this swelling can be avoided by keeping your…

AT 45, Cynthia Novida was in superb physical shape—and willing to take aggressive measures to stay that way. It wasn’t vanity: For a chief petty officer in the US Navy, extreme fitness is a job requirement. For several years, she had taken a daily dose of OxyElite Pro, a popular dietary supplement whose blend of exotic botanical extracts was said to burn fat, sharpen mental focus, suppress appetite, and boost energy. “It worked as advertised,” she recalls. “It gave me more oomph on the endurance course.” Novida says that when she dropped by the GNC store on her naval base in San Diego in August 2013, a salesman told her that OxyElite Pro’s formula had changed, making the supplement even more effective. Soon after starting the new pills, Novida developed…

ORIGAMI DOESN’T have to feel intimidating, and we’ll prove it to you this month with a two-step relaxation exercise. The first step requires nothing more than a few moments of serene coloring. The design at right is inspired by the new book Zen Origami, which puts a mindful twist on the Japanese art of paper folding. Rather than crafting a crane, this type of origami involves making the same simple fold again and again, which can feel like meditation. Simply coloring our design will tame your tension. But if you’d like to create calm in 3-D, try step 2: Fold your own creation (like the ones on this page) with the instructions at prevention.com/zenorigami. Then share your work of art on social media with the hashtag #PreventionArtTherapy.…

1 Some Rx drugs and supplements Many are diuretics, reducing water in cells and increasing bathroom trips. Worst offenders: blood pressure meds and supps like ginger and hawthorn. 2 A low-carb diet Carbs are stored with fluids in the body, so slashing grains can reduce H2O stores. If you want to drop pounds, consider eating a variety of whole foods in moderation. 3 High-altitude exposure Acclimating to higher elevations contributes to dehydration because it forces you to breathe more heavily—and the harder you breathe, the more water vapor you exhale. 12 Most Hydrating Foods To keep fluid levels high, think beyond drinks: 20% of our daily hydration comes from food. These healthy picks will add to your fluid intake on steamy days. 25 Percentage drop in daily produce intake of…

Including just 1 minute of intense exercise in a 10-minute workout may lower heart disease and diabetes risk just as much as a slower 50-minute slog, says a study in PLOS ONE. Earlier research also points to heart and weight benefits of high-intensity exercise. How to make your 10 minutes count: 2 min Walk, jog, or bike at a comfortable pace to warm up. 20 sec Walk, jog, or bike as fast as you can. 2 min Walk, jog, or bike at a comfortable pace to recover. 20 sec Walk, jog, or bike as fast as you can. 2 min Walk, jog, or bike at a comfortable pace to recover. 20 sec Walk, jog, or bike as fast as you can. 3 min Walk, jog, or bike at a comfortable…

Just call it the king of cruciferous veggies: Broccoli, the great healthy green, has now been shown to lower LDL (“bad”) cholesterol and boost the HDL (“good”) type in rabbits fed a high-cholesterol diet. Researchers credit the effects of sulforaphane, a compound of which broccoli is the top dietary source. The findings add to others suggesting that people can prevent cholesterolinduced atherosclerosis (plaque buildup linked to higher risk of heart disease) by eating more sulforaphane-rich foods. APOLOGIZE TO HELP YOUR HEALTH Ruminating over unresolved conflict after an argument can raise the risk of heart disease, ulcers, and muscle pain. Apologizing helps mitigate those effects, experts say— as long as you really mean it. Follow these six steps to a sincere “I’m sorry.” 1 Express regret for what happened. 2 Explain…

MORE AND more people are getting back to basics with their hair care products, and for good reason: Many conventional brands are full of harmful ingredients. When interacting with water, commonly used preservatives like DMDM hydantoin, imidazolidinyl urea, diazolidinyl urea, and quaternium-15 can release formaldehyde, which is associated with certain types of cancer. BHA, an additive that keeps the oils in shampoo from going rancid, can cause allergic reactions and can also disrupt your endocrine system, which might in turn raise your risk of cancer. But it’s easy to sidestep these risks by making your own shampoo at home for a fraction of the store-bought cost. I’ve been using my herbal shampoo recipe (at right) for years; I love the way it leaves my hair clean without any gunky buildup.…

By law, supplement labels can make only general claims about health benefits (such as “supports healthy digestion”) unless an authorized scientific body affirms that the product can prevent or cure a particular condition. But some supplement manufacturers ignore that stipulation. The government is starting to take notice. Last year, US senator Claire McCaskill called for a crackdown on products with names like Brain Awake, Food for the Brain, and Dementia Drops, which target seniors concerned about dementia. “People looking online for cures or treatment for Alzheimer’s disease and dementia are at their most desperate,” McCaskill said, “and it’s clear from what we’ve found that many of these products prey on that desperation.” After getting no response from the FDA, she sent a letter to 15 retailers (including Amazon, Walmart, and…

“I felt like I had received a death sentence. All I could think was, How could this happen? SUSAN WARMERDAM didn’t think the persistent cough she developed 4½ years ago was anything to worry about; even her doctors assumed it was nothing more than allergies. Her mom had always struggled with them, and OTC allergy meds brought some relief—for a while, anyway. But when Warmerdam coughed up blood, she quickly made a doctor’s appointment. Although her doctor wasn’t overly concerned, he ordered a chest x-ray and a CT scan. Warmerdam tried to push away the nagging fear that it was something serious. After all, she was healthy; 4 months earlier, at age 47, her annual physical exam hadn’t identified any areas of concern. What could the technicians possibly find now?…

She had learned to endure howling evening winds, midnight downpours, and frigid mornings. She had come to appreciate the delicious ache of throwing off her pack at day’s end. She had shed regrets and let go of anxiety. But on a mild Maine evening, alone in the woods, Bonnie Karet realized how frustrated she was. It was September 22, 2015, and over the past 6 months she had slogged 2,098 miles, all but the last 92 miles of the Appalachian Trail’s sinewy, rollercoaster path from Georgia to Maine. This day she’d made it 15½ miles, over three mountain peaks, through a bog. At dusk, as she approached the fourth summit, all she wanted to do was eat dinner, pitch her tent, and unpack her sleeping bag. But when she got…

What you eat can actually protect your skin from sun damage, according to research. Certain foods act like SPF in different ways: Green tea contains catechin antioxidants shown to enhance DNA repair and reduce skin cancer risk, while carrots and mangoes pack beta-carotene and vitamin C, which may prevent UV-induced damage. Chia seeds have omega-3s to help keep skin moisturized, preventing dryness that comes with sun exposure. Our Sun Shake combines all these ingredients in one delicious pre-beach treat. Sip before heading out, but remember to still apply plenty of SPF. WRITE TO US! We want to hear from you. Tell us what you think about our new, ad-free Prevention or specific stories inside. Send us your thoughts by e-mail at letters@prevention.com. What We Love Now Finding an organic, grass-fed…

3 slices deli turkey instead of 3 slices deli roast beef Save 22 CALORIES 3 cups air-popped popcorn instead of 1 cup pretzels Save 22 CALORIES 1 slice thin-crust pizza instead of 1 slice thick-crust pizza Save 50 CALORIES 1 whole wheat pita instead of 2 slices whole wheat bread Save 52 CALORIES 1 Tbsp hummus instead of 1 Tbsp mayo Save 69 CALORIES 2 Tbsp Italian dressing instead of 2 Tbsp French dressing Save 75 CALORIES Source: JAMA Internal Medicine…

Even if you exercise often, you may still have weak glutes. Hours of chair time drain power from the muscles in your butt, upping your risk of pain and injury. You can turn that seat into a benefit, though, with this easy strengthening move from personal trainer Maria Faires. To do it: Stand in front of chair with feet hip-width apart. Sit back and down, knees over toes. Tap chair with butt. Return to start by pushing weight through heels. Do 2 sets of 12 reps 2 or 3 times a week.…

A twice-yearly injection may seem like a surprising way to protect your bones. But denosumab, sold as Prolia, is one of the best options doctors have for treating osteoporosis in postmenopausal women. “Studies comparing denosumab with bisphosphonates like alendronate (Fosamax), oral and IV medications commonly used to treat osteoporosis, show slightly bigger improvements in bone density for denosumab,” says Andrea J. Singer, clinical director of the National Osteoporosis Foundation. Researchers still don’t know whether this bump in bone density translates to fewer fractures, but the drug looks promising for the 16% of postmenopausal women who have osteoporosis of the hip, spine, or forearm. How it works Administered by a doctor as a shot under the skin every 6 months, denosumab helps stop the growth of cells called osteoclasts, which break…

“John is using sex with me as a barometer of his health. MY HUSBAND and I are lying on top of the covers, glowing with the intensity of the moment, our bodies entwined in a state of bliss. Oh, wait—no, my mistake. That was some other decade. Today, John and I are postcoitally squinting at his watch as he holds his fingers over his wrist to measure his pulse. “Eighty-two,” he says triumphantly. “Not bad at all.” He then struggles to his feet (bad knees) and into his briefs. “And there’s still enough blood flow,” he adds, perhaps unnecessarily. John is very pleased, and I’m pleased for him, though I stop myself from saying what’s really on my mind: Happy to be your medical diagnostic device! I don’t want to…

For maximum relaxation, it helps to wind down by doing a few gentle yoga poses before transitioning to yoga nidra. On a yoga mat or carpeted floor, perform each pose at right for the time stated or for as long as you’re comfortable. Once you’ve finished the routine, get into bed, return to Corpse Pose, and follow these steps to begin yoga nidra. • Start by stating a positive intention for your practice, like “I am relaxed” or “I am peaceful and at ease.” • Begin your body scan. Focus on your right foot for several seconds, then your right lower leg, knee, thigh, hip, buttock, and navel. Focus on your left foot and repeat the progression. • Focus on the right side of your torso. Start with your shoulder,…

Keep it simple. Some experts recommend avoiding supplements that contain more than six ingredients. Harvard Medical School assistant professor Pieter Cohen goes a step further and advises sticking with single-ingredient supplements. Check for quality seals. A handful of third-party certifiers award their seals to companies that pass a rigorous test. Look for NSF International, USP, or UL. Don’t trust quick fixes. Supplements that promise fast results—such as weight loss, sexual enhancement, or mental sharpness— are more likely to be spiked. Do your research. Checking out a manufacturer online can turn up evidence of frequent name changes, trouble with the FDA, or consumer complaints. Databases from the FDA (accessdata.fda.gov/scripts/sda/sdNavigation.cfm?sd=tainted_supplements_cder) and the US Anti-Doping Agency (supplement411.org/hrl) list tainted supplements, along with the companies that make or distribute them. And the National Institutes…

If your superfood rotation is stuck on repeat— spinach salad for lunch, salmon with broccoli and brown rice for dinner— it’s time to shuffle up your plate. Research shows that people who consume the widest range of foods tend to have smaller waists, lower blood pressure levels, and less risk of diabetes and heart disease than those who stick to the same old standbys, even if those standbys are healthy. But you don’t have to seek out obscure superfoods like açaí to add variety to your diet: These 10 far-morefamiliar staples have stronger science showing they can actually help ease symptoms and fight disease. 1 Cranberries Best for Fighting Alzheimer’s Whole cranberries are a potent source of antioxidants that boost blood flow to the brain and improve neuron signaling, strengthening…

1 Safe Hydration This 2 oz water filter removes nearly 100% of microbes and bacteria in seconds, allowing you to refill from a stream. Sawyer Mini Water Filtration System ($25; sawyer.com) 2 Pocket-Size Energy Raw honey provides a hit of natural fuel. Just snap a pack open and enjoy. Wedderspoon Raw Manuka Honey on the Go Packs ($34 for 24; shop.prevention.com) 3 All-in-One Tool Be prepared for almost anything with this superfunctional tool that includes a can and bottle opener, hammer, and safety whistle. Leatherman Signal ($100; leatherman.com) 4 Lightweight Layer Avoid a nasty burn with this button-down that offers UPF 30. Mountain Hardwear Canyon Long Sleeve Shirt ($65; mountainhardwear.com) 5 Smart Socks Avoid painful rubbing with these wicking and antimicrobial merino wool socks. Darn Tough Summit Stripe Boot Sock…

YOU SHARE many things with your pets: your home, your affection, a few personality quirks. But they’re also prone to some of the same diseases that can threaten your health. These conditions should be on every pet owner’s radar. Diabetes As many as 1 in 100 dogs and cats develop diabetes. Dogs usually develop type 1 (caused by lack of insulin), while type 2 (in which the body doesn’t properly process insulin) usually afflicts cats, says Cailin Heinze, an assistant professor at Cummings School of Veterinary Medicine at Tufts University. Diabetic pets and humans share symptoms (excessive thirst, increased urination) and often even receive similar treatments, like insulin. Heart Disease In humans, heart disease may be linked to lifestyle, genetics, or both, but it’s usually hereditary in dogs and cats.…

Know your pet’s history. Each exam should include a thorough review of previous visits and a discussion of new symptoms, says Allen M. Schoen, a holistic veterinarian in Sherman, CT. That way, changes that could indicate disease are more likely to come to the forefront. Give a head-to-tail exam. The vet should gently check your pet’s lymph nodes and abdomen, inspect its mouth and gums, listen to its heartbeat, and check its reflexes, says Schoen. Require additional tests for aging pets. Once your pet reaches old age (usually around 7 years, depending on breed), it should get blood work yearly to monitor organ function and blood cell counts. Your vet may also order chest x-rays to check for signs of heart disease.…