Indholdsfortegnelse for September 2021 i Prevention

MAYBE YOU’VE BEEN out of school a few years (three, 10, 29…who’s counting?), but I know we all still love learning. So in honor of back-to-school season, I present to you a pop quiz on this issue. You could find the answers throughout the magazine, but don’t worry: I’m an easy grader, so I’m going to help you out. 1. What do crinkling paper and a hairdresser’s touch have in common? It sounds like the setup of a joke, but the answer is ASMR, a type of stimulus that might relieve your stress. Read about it on page 32, but don’t blame me if you end up down a YouTube rabbit hole after you do! 2. True or false: A polar bear plunge (jumping into icy water in winter) is good for you.…

They say it’s the most important meal of the day, and new research reveals one reason why. People who skip breakfast are less likely to get their recommended daily amounts of important nutrients like calcium, vitamins C and D, and iron than are break-fast eaters, according to an analysis of health data from 30,000 people published in Proceedings of the Nutrition Society. Common breakfast foods contain many of those nutrients, so try to start building a morning meal into your day. But if you’re really not an a.m. eater, don’t stress—incorporate mainstays like fortified cereal, milk, and eggs into other meals, or enjoy them as nutritious snacks. 68 PERCENT OF RESPONDENTS (BOTH MALE AND FEMALE) SAID THEY SHARED THEIR BED WITH A SNORER, according to a recent American Academy of…

SERVES 4 1 Heat grill to medium-high. Season 8 small chicken cutlets with ¼ tsp each kosher salt and pepper and grill, turning once, until just cooked through, 3 to 4 min. total. $12.74 2 Meanwhile, grate zest from 1 lime into small bowl and set aside, then squeeze 1 Tbsp juice into large bowl. Whisk in 3 Tbsp coconut milk, 1 tsp sugar, and ½ tsp fish sauce until sugar has dissolved. 58¢ 3 Add 1 lb red cabbage (thinly sliced) and 2 scallions (cut into matchsticks) to dressing and toss until evenly coated. $1.01 4 As soon as chicken comes off grill, sprinkle with reserved lime zest. Divide chicken and slaw among plates. Sprinkle ¼ cup cilantro over slaw and serve. 6¢ PER SERVING 217 cal, 31 g pro, 11 g carb, 3…

EVERYDAY CLEANING Using a soft cloth, wipe both sides with a yoga mat cleaner or a mixture of a few drops of mild dish soap and two cups of warm water. Rinse the mat with a damp cloth dipped in clear water, then lay it flat or hang it over a shower rod to let it dry completely before rolling it back up. Try to do this once a week. FOR A DEEP-CLEAN A smelly or stained mat needs a little extra love (check the cleaning recommendations before using anything harsher than mild dish liquid). Some mats can be hand-washed in cold water with mild soap; others can go in the washing machine on a gentle cycle with cold water. If you can’t sub-merge yours, wipe it with a mix…

We’ve all heard of stomach butter-flies, but what about brain tingles? ASMR, short for Autonomous Sensory Meridian Response, refers to a relaxing, tingly sensation that can be stimulated by gentle triggers and personal moments. Since the term was coined in 2010, ASMR has been reported to help with issues like stress and insomnia. Here, Craig Richard, Ph.D.—a professor of physiology at Shenandoah University and founder of ASMR University, an online resource—explains how. First, what is ASMR? It’s a deeply relaxing feeling accompanied by sparkly, pleasurable brain tingles. Some people describe it as a subtle “brain-gasm” or “brain massage”; the sensation is both physical and psychological. ASMR is stimulated by one or more triggers, which can be auditory (such as hearing someone whisper or slowly crinkle paper), visual (like seeing someone…

1 | BEST MOTION SICKNESS FIX Cut back on travel-induced queasiness with Sea-Bands. Read the instructions to position these knitted elastic wristbands on specific acupressure points shown to relieve nausea. ($9, target.com) 2 | BEST TRAVEL PILLOW A neck pillow sounds like the perfect road trip companion, but sometimes you still end up with a crick in your neck. The memory foam Go Neck Pillow from Ostrichpillow is ergonomically designed to support you properly by wrapping all the way around your neck, eliminating pain-causing flopping. ($60, ostrichpillow.com) 3 | BEST DISASTER KIT Be ready for anything with the Judy Mover Max. This waterproof backpack is filled with supplies handpicked by emergency-preparedness experts—food, tools, first aid, a hand-crank radio with a flashlight, glow sticks, gloves, blankets, and more. Whether you keep it…

Not taking mental breaks during the day is like trying to fill your car with gas while driving. “You must stop and turn off the engine to refuel,” says Julie Fratantoni, Ph.D., a cognitive neuroscientist with the Center for Brain-Health at the University of Texas at Dallas. The human brain focuses on deeper-level thinking for about 90 to 120 minutes at a time, ideally followed by 20 minutes of rest. “Attention is a finite resource, so we have to protect it,” she says. Here’s how. TODAY LOOK AWAY. When the brain’s sympathetic nervous system is stressed by long discussions or overwhelming deadlines, our biology has us wired to freeze, flee, or fight. Look out the window or even at a picture of a vista so your brain will realize it’s…

MANAGE STRESS “Your gut is your second brain,” says Dr. Chellam. If your stress levels skyrocket or you experience anxiety or depression, that can lead to gut issues. To help manage stress, Montero suggests diaphragmatic breathing: Deeply inhale and exhale, making sure air reaches the belly. She also recommends swapping in helpful thoughts for unhelpful ones. For example, when you experience GI symptoms, consider that a signal to slow down and train your gut to counter stress so you can avoid panicking about needing to run to the bathroom, which increases urgency. FOCUS ON FIBER AND FAT Fiber keeps things moving through the digestive tract. Fat, particularly short-chain fatty acids and butyric acid, which is found in dark leafy greens, helps line and protect the gut, Dr. Chellam says. When…

Potassium is an essential mineral that protects you against annoyances like leg cramps and serious issues like stroke. Many adults don’t get enough, though, so change that with these tasty treats. GREEN PINEAPPLE-COCONUT SMOOTHIE ACTIVE 10 MIN. TOTAL 10 MIN. SERVES 2 In blender, puree 2 cups baby spinach, 1 cup each frozen pineapple chunks and light coconut milk, 1 banana (sliced and frozen), 1 tsp grated lime zest, and 1Tbsp lime juice until smooth. Divide between 2 glasses. PER SERVING 192 cal, 4 g pro, 30 g carb, 4 g fiber, 11.5 g sugars (0 g added sugars), 7 g fat (7 g sat fat), 0 mg chol, 43 mg sodium LABEL CHECK! Not all canned coconut milk offers the same potassium boost. Look for around 100 mg per serving…

Whether your 40s are just around the corner or you are enjoying the relaxation of retirement, there are simple steps to help you live a healthier and happier life at any age! 1 PRACTICE SELF CARE It’s important to take a step back from the stress of daily life to take care of your physical, mental, and emotional health. Put down your phone and take 20 minutes to head outside for some fresh air, meditate, journal, or just enjoy a few minutes to breathe and recharge. 2 STAY ACTIVE Daily activity is an important part of healthy aging. Take the steps instead of an elevator, go for a brisk morning walk, or schedule an hour to enjoy an activity or sport that you love. Regular exercise helps with balance, weight control, and…

MIND THE HEAT Choose foods that don’t take too long to grill, or create a barrier between food and heat to help prevent flare-ups from drippings. “This reduces exposure to HCAs and PAHs,” Pappa says. Those are chemical compounds created by cooking at high temps or over smoke and open flames, and studies suggest they may be linked to some cancers. If you do want to enjoy something slow-cooked, like ribs, start them in the oven and finish them on the grill. Another must: Keep the grill clean and residue-free. MARINATE Along with delivering flavor, marinating your protein can reduce your exposure to HCAs. “Rosemary, citrus, wine, and beer have specifically been shown to reduce HCAs, likely due to antioxidants,” says Pappa. “I love a mix of rosemary, garlic, lemon…

1 | BEST WEIGHTED BLANKET Ease anxiety in style with the Bearaby Cotton Napper. Made from organic cotton, this weighted blanket has a unique, chunky woven look you’ll want to display instead of hide, and you can choose a 15-, 20-, or 25-lb version to bring you calmness. ($249, bearaby.com) 2 | BEST CLEANING GEAR You can get groceries or meal kits delivered on a schedule. Now the same is true for cleaning supplies, with Cleancult Complete Home Bundle. First, choose the color scheme for your set of refillable glass bottles. Then pick a scent (classic, floral, fruity, exotic) for essentials like dishwasher tablets, all-purpose cleaning solution, dish soap, and laundry detergent—all packaged in paper or cardboard, decide on a one-time delivery or designate how often you want to receive refills. ($90,…

Kate Kareha keeps a folder in her attic filled with notes, doctor’s appointment summaries, photocopies of books, and flyers about inflammation. She also has a saved email with her medication history, the supplements and herbs she takes, and diet info as well as details about the emotional side of a Crohn’s disease diagnosis; she fires it off to friends suffering from gastrointestinal symptoms to give them an idea of where to start. She knows that if they’ve got a form of inflammatory bowel disease (IBD), like Crohn’s, the road to remission can be long and winding. Kareha, a 36-year-old business owner in Allentown, PA, started experiencing symptoms of Crohn’s disease seven years ago, during her first pregnancy (though, looking back, she might have had symptoms as a kid, she says).…

The Internet is flooded with treatments that promise to reverse aging. Here are two to avoid: HUMAN GROWTH HORMONE (HGH) HGH is used to treat kids and adults who lack the hormone. Because HGH levels decline with age, there is an unproven theory that boosting them can slow aging. Although it’s not approved for general use—and sports leagues have banned it—some clinics offer HGH off-label, and scores of supplements claim to boost HGH in the body. But taking HGH or boosters of it doesn’t increase life span and may lead to early death. ANTIOXIDANTS Antioxidants such as vitamins A, C, and E may prevent or delay some types of cell damage, but they haven’t been shown to prevent disease or slow aging. If taken in massive amounts, they can be…

ACTIVE 25 MIN. TOTAL 1 HR. PLUS 3 HR. CHILLING SERVES 9 12 slices stale whole-wheat bread, cut into 1½-in. cubes6 to 8 oz raspberries6 large eggs2 large egg whites2¼ cups 2% milk3 Tbsp pure maple syrup2 tsp pure vanilla extract¾ tsp ground cinnamon½ tsp kosher salt¼ cup old-fashioned oats¼ cup sliced almonds 1. Lightly coat shallow 11/-qt baking dish with cooking spray. Scatter bread cubes and raspberries in even layer. 2. In large bowl, whisk together eggs, egg whites, milk, maple syrup, vanilla, cinnamon, and salt. Pour mixture over top, cover, and refrigerate 3 hr. 3. Heat oven to 350°F. Sprinkle oats and almonds over top and bake until puffed and golden brown, 40 to 50 min. PER SERVING 240 cal, 12 g pro, 32 g carb, 6 g fiber,…

1 Know the signs of stress Dogs may bark, whine, pant, engage in destructive or self-harming behaviors, or lose their appetites, explains Best Friends Animal Society Medical Director Erin Katribe, D.V.M. Cats may groom excessively, and all pets can get clingy when you’re leaving. If yours displays these signs, they may need preparation before staying home alone. That said, some of these signs, especially urinating or defecating indoors, can signify other medical issues. If you’re concerned, check in with your vet. 2 Make a plan Because some pets quickly adapt to staying home alone and others need a few weeks of gradual change, start preparing them for a new schedule as soon as you can, say Eric and Rashi Wiese, expert dog trainers and hosts of Lucky Dog. Begin by downplaying…

After aducanumab was approved by the FDA this summer, concerns arose about the approval process (three members of the FDA advisory committee quit in protest), and evidence for a clinical benefit from it is slim. Still, during You & Your Brain, a webinar series Prevention hosted with HealthyWomen and the Women’s Alzheimer’s Movement, experts said the drug’s approval indicates progress. “This is the first drug that changes Alzheimer’s pathology,” says Jessica Caldwell, M.D., director of the Women’s Alzheimer’s Movement Prevention Center at Cleveland Clinic. “At the same time, this drug is not a cure for the disease. To attack Alzheimer’s, we are going to need both medicine and a focus on lifestyle and prevention behaviors.”…

Earlier this summer, Valisure, a lab and online pharmacy that regularly tests consumer products, released a report saying that a carcinogen called benzene had been detected in 27% of sun-screen samples it had tested (78 of 294 samples, from 69 companies). Most had low levels of the compound, but 14 products had more benzene than the FDA allows in pharmaceutical products. Long-term exposure to benzene can lead to cancer, but you should know that benzene isn’t an ingredient in sunscreen—the contamination is likely a result of the manufacturing process. Most of the worst offenders cited in the report were spray sunscreens. “The most likely theory is that benzene probably developed from a reaction caused by the propellant used to deliver the sunscreen from the bottle,” explains Joshua Zeichner, M.D., director…

1 Stand up straight, then bend over so your hands are near your feet. You should feel a big stretch in your hamstrings. 2 Keeping your core tight (back flat, not rounded), slowly walk your hands in front of you until you’re in a high plank position. Now walk your hands back to your feet and stand up into the starting position. 3 That’s one rep. Do 10, or as many as you can.…

1 | BEST EARPLUGS Snooze a little more peacefully with Pluggerz Sleep. These reusable earplugs feature unique filters that dull annoying noises (like your bedmate’s snoring), but they don’t block your ears completely, so you’ll still hear important sounds like the smoke detector or the phone. ($16, cvs.com) 2 | BEST COOLING SHEETS Say goodbye to sweaty, sleepless nights. Bedgear Dri-Tec sheets are silky-soft and made from a moisture-wicking material that keeps you cool and reduces allergens. Bonus: They don’t wrinkle, and the fitted sheet and pillowcases have strong elastic bands to keep them snugly in place. (from $190, bedgear.com) 3 | BEST SLEEP MACHINE Meet your new sleep assistant, Hatch Restore. This does it all—it’s a sound machine that also has a soft-glow reading light to help you…

1 | BEST KITCHEN COMPOSTER You know composting is good for the earth, but keeping food scraps in your kitchen can be pretty stinky. That’s why our testers loved the Bamboozle countertop composter. It’s made from biodegradable bamboo fiber with a charcoal-filter lid to eliminate odors and keep pesky fruit flies away. ($40, bamboozlehome.com) 2 | BEST DISHCLOTH Icky sponges and musty rags don’t make a kitchen feel very clean, but Swedish Wholesale has a fix with its 100% plant-based (cotton and cellulose) dishcloths. They’re absorbent enough to soak up the most disastrous mess, but they dry super quickly to help prevent odors and bacteria from taking hold. Each cloth should last through at least 100 washes—and the company is so confident about this that it offers a 90-day warranty.…

6.4 HOURS That’s how much time the average adult spends sitting each day. Sitting for too long can be a real pain in the neck—and back, and shoulders. A few reasons why: We’re inactive when seated, so the heart doesn’t have to pump as hard to circulate blood; this can cause lactic acid buildup in muscles, triggering aches and stiffness. Also, it’s hard to hold the upper body upright for long periods, so we tend to end up slumping, putting pain-inducing pressure on the discs between our vertebrae. And then there’s the craning-for-a-closer-look position we often hold our heads in when looking at digital screens, which strains the ligaments and muscles in the neck and upper back. “Sitting for hours day after day repeatedly locks neck, back, and shoulder muscles in the…

Despite our obsession with rubbing, scraping, and shaking it out of our ear canals, some amount of earwax needs to stay where it is. The stuff (a.k.a. cerumen) is crucial, explains Erika Woodson, M.D., a neurotologist (ear surgeon) at Cleveland Clinic, because it keeps germs, water, and bugs out. But when you have too much (or you keep ruining your earbuds), it might be time to consider OTC options. We all know that cotton swabs are a no-go, but with so many products promising “cleaner” ears, which are worth hearing out? EAR DROPS WHAT THEY ARE: Oil-or peroxide-based drops that soften earwax, coaxing it out. WHAT WE KNOW: Waxremoval drops have long been recommended by ear doctors because they’re both simple to use and noninvasive. And every variety appears to…

Researchers are developing many intriguing new methods of slowing age-related decline. “Some of these approaches are not going to turn out to be relevant for humans,” says Steven N. Austad, Ph.D., senior scientific director for the American Federation for Aging Research. “But there are enough leads that some of them will work, and when we discover which ones do, they will revolutionize medicine like nothing since antibiotics.” Here, some of the most promising therapies in the works. REPLACING OLD BLOOD WITH NEW “We know from a number of studies that if you transfuse old mice with the blood of younger mice, it rejuvenates the brain, heart, and muscles,” says Austad. While this may sound like the plot of a vampire movie, it’s not quite what you think: Scientists are working…

Want more radiant skin without a filter or fillers? Pay as much attention to the foods you swallow as you do to the serum you slather on. “Your diet affects the health and aging of your skin, so good nutrition is important,” says Lisa R. Young, Ph.D., R.D.N., author of Finally Full, Finally Slim. Certain vitamins and antioxidants help keep skin healthy and intact so it can do its many jobs, which include aiding in keeping fluid levels balanced (a.k.a. hydration!), regulating body temperature, and serving as a barrier to keep harmful stuff out. Put your best face forward by stocking the fridge with these four foods. GRAPES Red and purple grapes are loaded with skin-protecting flavonoids, and they’re also rich in resveratrol, a potent antioxidant that wards off the…

SLEEPY TIME During which month do people tend to sleep the least? HISTORY TEST Put these events in the order in which they happened, longest ago to most recent. First U.S. astronaut orbits Earth The polio vaccine is approved The Sound of Music is released in theaters Hawaii becomes a state MATH RIDDLE TWO HOURS AGO, IT WAS AS LONG AFTER 2 P.M. AS IT WAS BEFORE 2 A.M. WHAT TIME IS IT NOW? MISSING NUMBER Use the first two sets of numbers as clues to figure out what should go in the middle of the final triangle. ANSWERS: History Test: Polio(1955), Hawaii(1959), astronaut(1962), Sound of Music (1965). Do You Know? February, because it has the fewest nights. Math Riddle: 10 p.m. Missing Number: 3 (add the outside numbers and…