Indholdsfortegnelse for October 2016 i Prevention

WHEN I WAS SMALL, I loved cream. It was my mother’s love—her oatmeal swam with it. She dropped cream into the center of tomato soup. The best medicine for me was a luscious bowl of her tapioca pudding, which became even more healing when I skimmed it off in layers, using a miniature spoon. Everything creamy tastes better with a miniature spoon. As I grew older, I noticed that nobody hung around with dairy anymore and I began to embrace leafy greens, whole grains, and lean meats. I haven’t been sorry—I owe a lot to clean food. Still, to the chagrin of some vegan friends, I’ve remained a PWLD—person who loves dairy. I know in some parts that’s as welcome as a smoker in an ICU. Let me be honest,…

Up to 45% of all heart attacks are silent, meaning victims don’t have typical symptoms and may not know they’ve had one. Steven Nissen, chair of cardiovascular medicine at Cleveland Clinic, explains: “When we ask patients with heart damage if they’ve had suspicious symptoms, they’ll recall when they felt like an elephant was on their chest or when they had arm and jaw pain but decided to ride it out. That was probably a heart attack.” Seek medical help if you have unusual symptoms, even if they occurred months ago, as you may need tests or Rx medication.…

THERE MAY BE no known cure for hot flashes, but soy can help. Eating and drinking more of it could reduce the number of hot flashes you have by an average of 1.3 per day while improving vaginal lubrication, reports the Journal of American Medicine. That’s because soy contains plant compounds called isoflavones, which researchers believe help curb hot flashes by preventing dips and spikes in hormone activity SOY SOLUTION Aim to consume 40 to 80 mg of soy daily from minimally processed foods, such as 1½ cups of soy milk or 4 oz of tempeh. If you have a history of breast cancer or a thyroid condition, consult a doctor first. 207 Percentage increase in the size of the average hamburger since the 1950s, according to the Centers for…

1 Prescription topical treatments A family of compounds related to vitamin A, retinoids such as tretinoin (Retin-A) work by reducing skin inflammation and preventing skin cells from blocking follicles. “Use these products at night because sunlight inactivates them,” Kane says. For inflamed lesions, a topical antibiotic like clindamycin kills bacteria that can trigger inflammation. New this year, topical dapsone gel (Aczone) doesn’t dry or irritate skin. 2 Oral drugs Low-dose doxycycline (Oracea) doesn’t kill bacteria but works by reducing inflammation. “It gets deeper into the skin through the bloodstream than topical medications, but the low dose makes it safer to use long term,” Hooper says. Estrogen-boosting birth control pills such as Estrostep and Yaz can also help control acne by correcting androgen imbalances. Another option is the oral drug spironolactone…

MANY doctors insist that patients come in to the office for an evaluation if they experience symptoms of a urinary tract infection: a burning feeling when urinating, a sense of urgency and increased frequency of urination, and sometimes voiding only small amounts of cloudy urine. Other doctors manage UTIs by phone, provided their patients can give an adequate history of their symptoms. If you’ve had a UTI before, chances are you’ll recognize the signs, but I recommend contacting your doctor if you think you have an infection. Andrew Weil, MD, is founder and director of the Arizona Center for Integrative Medicine. Urinary tract infections develop when bacteria from the gastrointestinal tract make their way into the bladder, which is normally sterile. Uncomplicated UTIs, which respond best to treatment, are very…

Every morning of her adult life, my mother stepped on a scale and recorded her weight on a chart hanging on the bathroom wall. She lost and regained the same 25 pounds a dozen times, and her comments about weight— her weight, mine, and everyone else’s— were rarely tactful. “You could lose 20 pounds,” she announced at the start of my sophomore year of high school, looking me up and down. “You’d be able to wear cuter clothes.” I crept into my room, closed the door, and sobbed. In my imagination, my body, already a source of anxiety, ballooned into a disgusting blob. I was a freak, and everyone could see it—even my mother, who was supposed to love me no matter what. I swore if I had daughters, I’d…

"Perked up my blonde a nd gray beautifully." Polly Chevalier, managing editor TABITHA JAMES KRAAN ORGANIC DRY SHAMPOO Toxin-free and convenient to use, this shampoo cleans hair without stripping away healthy oils. $34 "At any sign of a blemish, this is my go-to." Devon Rutz, research editor APOTERRA ACTIVATED CHARCOAL + DEAD SEA SALT COMPLEXION SOAP Activated charcoal gently removes impurities while tea tree and neem oils cleanse without drying skin. $12 "Perfect pop of color and tastes great, too." Siobhan DeRemer, copy editor PRIM BOTANICALS ORGANIC LIP SHEEN This gloss contains red raspberry oil for sun protection and manuka honey to soften. $22 ALL IMAGES COURTESY OF RODALE’S…

FOR THE FIRST TIME, air pollution has been identified as a leading risk factor of strokes worldwide, accounting for up to a third of deaths and disabilities from the condition, according to Auckland University of Technology. Dirty air is the cause of only 7% of the stroke-related deaths and disabilities in the US—high blood pressure, high body mass index, and a diet low in produce are the leading causes—but the percentage is growing, thanks to surging industrial and vehicle emissions. Pollution can lead to strokes by increasing blood pressure and blood thickening, which can result in clotting. A BETTER ER VISIT FOR SENIORS A new trend in ERs may benefit seniors, their family members, and other caregivers: “Geriatric ERs” are springing up across the US, with about 100 to date.…

ONE TYPE of meditation is so powerful that it may help stop panic attacks. Practicing inward-focused attention meditation diverts your brain from anxious thoughts by training its focus on something pleasurable (like Buster, below). “Attention has a limited capacity, so if you focus on only one positive object, it takes your attention away from the negative,” says Baland Jalal, a neuroscientist at the UK’s University of Cambridge. To try it, close your eyes and focus on one happy mental image for 5 minutes. Working up to 30 minutes a day and continuing for 2 months may help enlarge your hippocampus, which is typically smaller in people who suffer from recurrent depression, Jalal adds. Practicing a specific type of meditation can help treat anxiety. 16 Percentage of American women who doubled…

Drinking coffee won’t energize you if you’ve logged fewer than 5 hours of sleep for 3 consecutive nights, say scientists at Walter Reed Army Institute of Research. Studies show that this lack of sleep can cause a drop in cognitive performance that’s too steep for caffeine to overcome. For ideal mental and physical energy, researchers recommend aiming for at least 7 hours of shut-eye per night . If you find yourself coming up short, trade the afternoon caffeine boost for a 20-minute nap, which has been shown to be effective at restoring brainpower and improving alertness.…

DAILY DRIVING can take a hefty physical toll, causing neck and back pain, weight gain, and an increased risk of heart disease and other health problems. Fight back with these stretches, which help relieve stress and boost blood flow. Try them when stopped in traffic, waiting at a red light, or sitting in the passenger seat. 1. SIDE ROTATION With hands on right thigh, twist upper body and head to right, looking out back window; hold 10 seconds. Repeat on opposite side. 2. GLUTE STRETCH With left ankle on right thigh above knee, lean slightly forward; hold 30 seconds. Repeat on opposite side. 3. CAT STRETCH With hands at sides, lift chest up; hold 10 seconds. Then push back into seat, rounding back; hold 10 seconds.…

1 Adjust your diet Studies find that eating sugary, carb-rich foods high on the glycemic index (GI)—a measure of how quickly a food raises blood sugar—is associated with a greater likelihood of developing acne. High blood sugar promotes inflammation and increases oil production. “Stick to foods with a low GI, like whole grains, legumes, and many fruits and vegetables,” says Joshua Zeichner, director of cosmetic and clinical research at Mount Sinai Hospital in New York City. 2 Reduce stress The flood of androgens released during stress can cause acne flare-ups or make existing acne worse by boosting oil production. “Anything you can do to minimize stress may have beneficial effects on the skin,” Zeichner says. Consider yoga: One study found that a single 90-minute session of hatha yoga (a combination…

The most potent and popular drugs for heartburn relief may not be safe after all. About 40% of people on these powerful meds might not need them and could improve their health by stopping. Proton pump inhibitors (PPIs) are the most effective stomach acid–suppressing medications for treating heartburn, gastroesophageal reflux disease, and gastric ulcers. But research has linked them to many health concerns, including two serious ones: kidney disease and dementia. How it works PPIs are taken daily, usually 30 minutes before breakfast, to reduce stomach acid so there’s less chance any backs up into the esophagus to cause symptoms like burning, sour taste, and regurgitation. Omeprazole, the generic form of Prilosec, is one of the most popular PPIs. The over-the-counter pill costs about $17 for a month’s supply—a steal…

I HEAR THIS question often as more people realize the downsides of store-bought mouthwashes. Many contain artificial colors, artificial sweeteners like saccharin, and preservatives like sodium benzoate that you might want to avoid, as well as alcohol, which can not only cause your mouth to burn when you gargle but also leave it feeling dry. While the burning is unpleasant, a dry mouth is more troubling for your health. Saliva helps wash away food particles and limits bacteria growth—and without enough saliva, these substances can accumulate in your mouth, leading to a higher risk of tooth decay, gum disease, and bad breath. Tieraona Low Dog, MD, is a physician, educator, author, and internationally recognized expert in the fields of integrative medicine and women’s health. Making your own mouthwash can help…

Many people suffering with mental illness are socially isolated and uncared for, as outdated and mistaken beliefs about mental illness affect the quality and availability of mental health services. Michelle Obama has taken the lead on ending this stigma so sufferers, including military personnel, veterans, and their families, can get the help they need. We asked her to elaborate on this pressing issue. PREVENTION What drew you to work on mental health issues? Michelle Obama I knew that posttraumatic stress disorder is one of the signature wounds of the Iraq and Afghanistan wars. But I kept meeting service members and military spouses who were hesitant to ask for help because they thought they should be able to handle it themselves or that seeking help meant they were weak or broken. But…

Fifty-eight percent of cats and 54% of dogs are overweight or obese, according to a new survey. Up to 90% of owners don’t realize it—which is a problem because extra weight on your pet can cause diabetes, cancer, and heart and joint diseases, among other conditions. Why more pets are plus-size For one, dogs are less active than ever, says Susan Nelson, a clinical associate professor at Kansas State University’s College of Veterinary Medicine, in part due to increasingly sedentary owners who take them on fewer walks. But perhaps the biggest reason, for both dogs and cats, is simple: We overfeed them. Most owners eyeball and overestimate portion sizes—and many equate food with love and dole out too many treats, says Nelson. What’s more, most pets we see are heavy,…

ABOUT ONE-THIRD of Americans between the ages of 50 and 75 have never been tested for colorectal cancer, even though regular screening is recommended for everyone starting at age 50. While colonoscopies have saved lives, the procedure, which is performed under anesthesia and involves inserting a thin tube with a tiny camera on the end into the colon to take photos, is often anticipated with unease. Now there’s a new option: the virtual colonoscopy, which uses a low-dose CT scanner to create images and is therefore less invasive. While statistics show that the two methods are equally accurate, a virtual test doesn’t allow doctors to take a tissue sample if needed, although most patients do not require biopsies, says Matthew Barish, an associate professor of radiology at New York’s Stony…

Force a smile Even if you’re not happy, faking a smile that engages muscles around your eyes releases endorphins that help lower stress and boost happiness. Sit up straight Slouching lowers productivity and can cause fatigue and feelings of sorrow. Sit straight with shoulders back for energy and confidence. Cross your arms While this may make you seem less approachable, the pose can help you tap into more problem-solving savvy when faced with a difficult task.…

THE SLEEPYTIME smoothie contains ingredients scientifically shown to help people fall asleep more quickly. Pineapple, banana, and orange ramp up production of the body’s sleep-wake hormone melatonin to near-peak nighttime levels, which can help induce sleep, while yogurt contains probiotics that may ease anxiety to help you unwind. Pineapple is also the only food source of bromelain, an enzyme that helps speed digestion, limiting the chance your last meal will keep you awake. SLEEPYTIME SMOOTHIE Blend ½ cup pineapple chunks, ¼ cup 2% Greek yogurt,¼ cup canned coconut milk, ¼ cup orange juice, ¼ lg banana, and a handful of ice. For best results, sip 2 hours before bedtime. 80 Percentage of people who could ease their sleep issues by getting out of bed. Getting up rather than trying to…

MOST CONVENTIONAL cleaning products are full of harsh chemicals like ammonium chloride derivatives, which can irritate lungs and skin, and formaldehyde-releasing substances that have been linked to cancer. These compounds can be especially noxious when used in the small confines of a bathroom. But it’s easy to make your own cleaning products from regular household ingredients. The three at right are chemical-free and effective. Glass cleaner Steep 8 black tea bags in 11⁄2 cups boiling water. Let cool, remove bags, and transfer to spray bottle. The tannins in black tea act as a cleaning agent to dissolve dirt and grease, working as well as Windex without staining. Bathroom scrub Combine 1 cup baking soda, 1⁄4 cup castile soap, and 1 Tbsp hydrogen peroxide. Stir until combined, then use to scrub…

1 Benzoyl peroxide “This is the strongest over-the-counter compound for treating acne,” says Sinae Kane, an assistant professor of dermatology at Duke University School of Medicine. Topical benzoyl peroxide works by killing acne-causing Propionibacterium acnes bacteria, which can cause inflammation when trapped in clogged follicles. Start by applying a product that contains 10% or less benzoyl peroxide at night, then follow with a noncomedogenic moisturizer. 2 Salicylic acid This topical anti-inflammatory loosens the protein in the outer layer of skin, exfoliating it and making the cells less sticky so they don’t clog follicles as easily. “Salicylic acid doesn’t penetrate enough to affect deep nodules along the jawline,” Hooper says, so it’s most effective against blackheads and whiteheads near the surface. Like many topical acne treatments, salicylic acid can dry your…

LIFESTYLE CHANGES Gaining belly fat increases heartburn risk, even if you’re at a healthy weight. Avoid acid-stimulating high-fat foods, as well as alcohol and caffeine. Eating smaller, more frequent meals at least 3 or 4 hours before bedtime can prevent acid from moving up the esophagus, as can elevating your head 6 to 9 inches when you sleep. ANTACIDS AND H2 BLOCKERS OTC tablets or liquids like Tums or Mylanta have high-pH minerals, such as magnesium, calcium, and aluminum, that neutralize acid. H2 blockers, or histamine H2 antagonists, like Pepcid, also cut acid. They must be taken twice a day but are believed to be safer than PPIs. DEGLYCYRRHIZINATED LICORICE DGL, made from licorice root and sold as a powder and chewable tablets, can curb heartburn and GERD symptoms by…

MY PATIENTS often look at me incredulously when I suggest that sex can be scheduled just like any other activity. “But shouldn’t it be spontaneous?” they ask worriedly. “Shouldn’t it just happen?” They picture what they think looks like true sexual desire, scenarios in which two lovers exchange a glance, tear off each other’s clothes, and leap into bed. Indeed, in the initial throes of an infatuation, many of us have experienced spontaneous desire that feels urgent. But when that potent neurochemical cocktail ceases coursing through our veins and infatuation turns to familiarity, spontaneous sex can be hard to come by. Ian Kerner, PhD, is a licensed psychotherapist and a nationally recognized sexuality counselor. When we experience unpremeditated passionate desire, we are allowing ourselves to be aroused. Once that desire…

As told to Ronnie Polaneczky My mother and grandmother both died of breast cancer, but it was still a shock when my doctor told me there was a malignant tumor in my right breast. Even though I’d spent the past 35 years as a nurse and health care administrator— and I knew that one in eight women is diagnosed with the disease—nothing prepares you for that kind of diagnosis. I was in utter disbelief, especially when she told me that I had triple-negative breast cancer , an aggressive form without any targeted treatments. There was a good chance it would kill me. That night, my husband, Mike, and I cried in each other’s arms. We’d been married for 35 years, and we were scared to death. I was 55 and…

Show Us Your Art Send us your haiku and you might be featured in Prevention!* See p. 7 for latest reader artwork. Upload at prevention.com/art-submissions or on social media with #PreventionArtTherapy. AS THE famous haiku above demonstrates, these tidy poems can be amazingly effective at capturing a single crystalline image or emotion. A poetic form with roots in 17th-century Japan, the haiku seems tailor-made for today: slight enough— three short lines in a 5/7/5-syllable pattern— to write several over your morning coffee. We’re hoping the haiku on this page imparts a peaceful spirit along with inspiration to write your own on the right. Though its brevity may make a haiku seem easy to write, the focus and clarity required may challenge busy people. But once undertaken, it relaxes by tapping…