Indholdsfortegnelse for March 2020 i Prevention

WERE YOU ONE OF THE 2,626 PEOPLE who took part in Prevention’s first-ever Virtual Walk last October? Either way, good news: You can keep that momentum going—or start fresh—with our next walk on May 2! What’s a virtual walk? I’m glad you asked, because I can vouch that it’s a fun and rewarding thing to do. Our Virtual Walk is a real 5K walk that you do wherever you are. It can be done outside or on a treadmill, by yourself or with friends, at any time of day. It’s all about setting a goal for yourself and seeing how amazing it feels to follow through. It’s totally free to take part, but if you want an official walk T-shirt and an exclusive bib number, it’s $35. (For sign-up and…

Native to Nordic countries where winters are long and harsh, arctic cloudberries have been known to survive in the most extreme cold, not just adapting to their environment but thriving in it. Now skincare brands are harnessing arctic cloudberries’ renowned strength and protective properties by using them in complexion products from cleansers to facial oils. “These berries are packed with vitamin E and phytosterols that help prevent free-radical damage,” explains Joshua Zeichner, M.D., a dermatologist in New York City. They also contain high levels of omega fatty acids, which help protect the skin barrier, even out skin tone, and promote healthy collagen production. For the best benefits, look for the ingredient in skincare products (like those at right) that are not rinsed off, but left on the face so they…

Get more from Larysa in Prevention’s video program Tone Up in 15 (prevention.com/tone15). Resistance Bands 101 These pieces of gear might seem like glorified rubber bands, but resistance bands are so much more and can boost your workout—any time, any place. What They Do The resistance your muscles experience while working with the bands is similar to what happens when you use weights—you build muscle and burn fat, but without all the clunking. “Resistance bands are great for people who are new to strength training and aren’t ready to (or don’t like to) lift weights,” says Tiffany Ayuda, a New York City–based personal trainer. “They’re also good when recovering from an injury because they put less pressure on joints.” How to Choose The more taut (that is, harder to stretch)…

Dr. Weil is founder and director of the Andrew Weil Center for Integrative Medicine. The 206 bones in the human body may appear solid and unchanging, but our skeleton constantly remodels itself, with the bones breaking down and being rebuilt in a complex metabolic dance. This is good news for us, because it means there are things we can do to move this dance in our favor and maintain optimal bone strength well into our older years. TYPES OF BONE TISSUE First, a bit of anatomy. There are two distinct types of bone tissue. They both lose mass as we age, but at different speeds. Trabecular bone is the inner latticework that, in cross section, looks like a sponge or risen bread. The calcium in trabecular bone is loosely held…

1 WEEK The length of time you should use over-the-counter cold medicines. After that, these meds become less effective, so it’s better to suck on a lozenge to soothe your itchy throat. You’ve finally beaten an awful cold, but one symptom just won’t go away: an annoying cough that has you proclaiming “I’m really not sick anymore, I swear!” to everyone cringing around you. Most cold symptoms disappear in seven to 10 days, but research shows that the average cold victim is still coughing on day 18. “A cough can linger longer than other symptoms because the immune system is still trying to get the airways back to normal,” says Nicole M. Tyer, M.D., internal medicine specialist at Cedars Sinai Medical Group in Los Angeles. As your congestion clears up,…

The majority of Americans suffer from foot pain at some point, and plantar fasciitis—that feeling as if you just stomped on a Lego—is a frequent cause. About 2 million people are treated each year for the stabbing pain that happens when the thick band of tissue that connects your heel bone to your toes (the plantar fascia) becomes inflamed or develops microscopic tears. The condition can be caused by anything from working on your feet all day to training for a marathon; being overweight or having flat feet or high arches can also be a factor, says James McGuire, D.P.M., P.T., a professor at Temple University School of Podiatric Medicine. At the first sign of pain, ease up on exercise, ice your heel for 15 to 20 minutes a few…

After a killer week at work, who among us hasn’t coped with a cookie (or five)? When you’re stressed, it’s natural to want foods packed with fat and simple carbs, says Torey Armul, R.D., spokesperson for the Academy of Nutrition and Dietetics. Part of this is emotional: Comfort foods do, in fact, help us feel soothed and relaxed. But there’s also a metabolic component to what we nosh. “When you’re feeling down, your body craves a quick pick-me-up of simple sugars,” Armul says. That’s why you may find yourself pounding sweets as a less-than-nutritious fix. Luckily, these foods can fight the frazzle in a more healthful (and still delicious!) way. ORANGES During prolonged periods of stress, the hormones cortisol and adrenaline are constantly pumped out, amping up inflammation that can…

SERVES 4 1 In a blender, purée 1 chopped jalapeño (seeded if desired) with 1 cup fresh cilantro, ½ cup plain yogurt, 2 Tbsp fresh lime juice, and ½ tsp ground cumin until smooth. $1.09 2 Heat 1 Tbsp canola oil in a large cast-iron skillet on medium-high. Add 1½ lbs lean white ground turkey and cook, breaking up with a spoon, until golden brown and crispy, 6 to 8 minutes. $6.74 3 Add 2 cloves garlic and 1 jalapeño (both finely chopped) and 1 Tbsp grated fresh ginger, then cook, tossing, 1 minute. 30¢ 4 Remove from heat and stir in 2 Tbsp lime juice, 1 Tbsp low-sodium soy sauce, and up to ¼ cup water (if it seems dry). 40¢ 5 Sprinkle with 2 scallions (thinly sliced) and…

1 What They Do Think of your reflexes as the closest thing you have to a “Spidey sense”—high-speed physical responses meant to defend you from various common threats. When an insect or a speck of dust floats toward your eye, you blink. When your hand gets too close to a candle flame, you pull it away without even having to think. These neuromuscular responses are in fact so fast that they don’t involve your brain, says Janice Wiesman, M.D., a clinical associate professor of neurology at New York University School of Medicine. Take the candle example: When your fingers approach the fire, the heat receptors in your hand send a “Hot!” signal through a nerve that connects directly to the spinal cord. That alarm is relayed from neuron to neuron…

1 Talk Without Talking Dogs are great at communicating through body language, says Philip Tedeschi, L.C.S.W., executive director for the Institute for Human-Animal Connection at the University of Denver. They can detect changes of a sixteenth of a millimeter in a human face, so you’re not wrong if you think your dog is always watching you. Dogs also tend to move closer to their humans when people appear emotional. We know dogs wag their tails when excited, but they have many other ways of showing how they’re feeling. For example, Tedeschi’s dogs bow in greeting each morning. He recommends watching your own pup to see how she communicates and thinking about how you can respond. 2 Listen to Your Own Voice While animals can understand a range of individual words,…

Plan Your Zzz’s Sleep experts usually recommend going to bed and waking up at the same time seven days a week, so now is your chance to sleep in on a weekend. Aim for a peppier Monday by snoozing a little later on the Sunday morning after the clocks change, and treat yourself to a catnap that afternoon. Embrace the Light Our body clocks use light to tell when it’s time to sleep and rise, so dim the lights in the house and turn off electronic devices at least an hour before bed as a signal that it’s time to wind down. Wake up your body the next a.m. by throwing open the shades and soaking in the morning light. Snack Right For long-lasting energy without a sudden crash, reach…

PAPAYA SALAD Star ingredients like green papaya, carrots, and green beans are filled with fiber and antioxidants; cilantro and mint pack big flavor without added sodium; and peanuts provide an extra protein boost. Plus, loading up on crunchy raw veggies first will leave you less room to overindulge later. SUMMER ROLLS Behold, the perfect appetizer—you’ll get a big bite of raw veggies and lean poached shrimp in delicately thin rice paper. For an even lighter option without sacrificing flavor, ask the restaurant to prepare them as lettuce wraps instead. WOK DISHES Order stir-fried selections with brown rice (when available) on the side; these tend to be loaded with veggies and lean protein options like chicken breast, shrimp, and tofu. If a dish comes in a sauce, ask for half the…

Rachel Zar, LMFT, is a relationship and sex therapist at Spark Chicago Therapy and the Northwestern Medicine Center for Sexual Medicine & Menopause. When it’s been a while since you last had sex, jumping back into the sack can be downright scary. And that’s a natural reaction: Having sex makes us vulnerable, is intimate, and can send our brains into protection mode, dreaming up every worst-case scenario. I’ve heard the gamut of worries from clients—that a new partner will judge their body or their skills, or that the old “use it or lose it” refrain is true for their sexuality, or that it will simply be awkward. Reentering the sexual realm, however, doesn’t have to be intimidating. Whether you and your partner have been going through a dry spell or…

BLUEBERRY-AND-MIXED-NUT PARFAIT ACTIVE 25 MIN. TOTAL 35 MIN. MAKES 4 PARFAITS In a food processor, pulse ½ cup freeze-dried blueberries to form a powder; transfer to a small saucepan. Whisk in 1 cup water and simmer until thickened, about 15 minutes. Stir in pinch salt; let cool. Meanwhile, toss 3 Tbsp each walnuts, almonds, pecans, and pepitas with 1 Tbsp olive oil, 1 tsp cinnamon, ⅛ tsp cardamom, and ½ tsp flaky sea salt. Roast at 400°F until toasted, about 6 minutes, then toss with 1 Tbsp orange zest, ½ cup (or remainder of package) freeze-dried blueberries, and ¼ cup golden raisins. Make 4 parfaits, layering Greek yogurt (about ¾ cup each), blueberry sauce (about 1 heaping Tbsp), and nut mixture (heaping ¼ cup). NUTRITION (per parfait): 415 cal, 22…

How do I get my kids to stop snacking so much? First, are they snacking too much? In general, toddlers eat every two to three hours and preschoolers do well with three meals and two snacks. Older kids usually need at least one snack daily, maybe two if they’re growth-spurting or very physically active. “Over-snacking tends to occur when kids mindlessly eat, meaning they’re no longer actively listening to hunger cues, but eating on autopilot,” says Kristen Smith, M.S., R.D., a spokesperson for the Academy of Nutrition and Dietetics. This happens when snacking in front of the TV, playing with toys or video games, or reading. To nix the habit, designate distraction-free snacking areas, like the kitchen table. Another reason kids ask for snacks a lot: They’re not eating enough…