Indholdsfortegnelse for January 2024 i Prevention

YOU MAY HAVE NOTICED that the pages of our magazine are… small. It’s one of our distinctive qualities—the fact that you can pop it into any bag and therefore always have our important, useful health info handy. I’ve had people say to me, “I know Prevention! It’s so cute!” I am short myself and never liked being called “cute” because of that, but for the magazine, I’ll take it. I know that there’s a lot of both substance and style here—and hey, it is kind of cute. Getting everything we want on these pages can be tricky, though—we health editors always have a lot we want to share with you. That’s why there are a variety of topics in every issue and why we still get published 12 times a…

■ THE SYMPTOMS OF CHRONIC INFLAMMATION overlap with those of many other conditions, so it can be a little tricky to pinpoint what’s going on. Several blood tests can check for signs of inflammation, including one that detects a rise in levels of C-reactive protein (CRP) in the liver. The problem is, these tests can’t distinguish between acute and chronic inflammation. “You’re not trying to identify inflammation as much as look at why it’s there,” says Dr. Khan. “Routine screenings, specifically your annual physical, are the way to do that.” The signs of acute inflammation (swelling, redness, heat, pain or tenderness, and loss of function) will go away as soon as the injury is healed or the infection is cleared. However, signs of chronic inflammation can linger for months or…

ALCOHOL YES In addition to increasing intestinal inflammation, frequent consumption of alcohol can disrupt gut bacteria, change brain structure and function, raise blood pressure, and increase risk of stroke and heart disease. New recommendations suggest that men should cut their alcohol consumption to just one beverage daily, in line with the existing guidance for women. LONELINESS YES Research from the University of Surrey found that socially isolated people tended to have C-reactive protein, a marker of inflammation, in their blood. And previous studies have connected loneliness with higher pro-inflammatory gene expression. Cut your risk by staying in touch with people you care about—in person, not just on social media. DAIRY NO “Dairy is not a cause of inflammation in the body, and most people don’t have to cut it out…

Breakfast ■ STRAWBERRY-THYME MILLET BOWL ACTIVE 15 MIN. TOTAL 45 MIN. SERVES 4 1 lb strawberries, hulled and halved4 sprigs fresh thyme, plus more for serving1 Tbsp olive oil1 Tbsp honey1 cup 2% milk, plus more for serving1 cup millet1½ tsp pure vanilla extract2 Tbsp finely chopped unsalted pistachios2 Tbsp hemp seeds 1. Heat oven to 450°F. On rimmed baking sheet, toss strawberries, thyme, oil, and honey. Roast until berries begin to release juices, about 10 min. Remove from oven and discard thyme. 2. Meanwhile, in saucepan, bring milk and 1 cup water to a boil. Stir in millet and vanilla, reduce heat, and simmer, covered, until millet is tender and liquid is absorbed, 25 to 30 min. Serve millet with berries and pan juices, a splash of milk, pistachios,…

Life definitely doesn’t slow down after 40: You might be working and taking care of kids (or parents, or both) or spread thin in other ways. Having had my third baby at 41, I know what it’s like to juggle wanting to look one’s best while handling a packed schedule. My makeup routine then consisted of throwing some on in the car at drop-off. That was the start of my learning how to make my changing skin look good in less time, which I have since perfected. Now I am just as busy (if not more so!) and have a few more lines as evidence of living life. But after decades in the beauty industry, I have my routine down. Skincare is a key part of it: I never leave…

YOU WATCH A SAPPY MOVIE, are touched by a poignant memory, or just have a really rough day, and suddenly salty tears are trickling down your cheeks. Crying is something we’ve all done since the day we were born, but why exactly does the body do this? Here, ophthalmologists explain the waterworks. WHY DO WE CRY? ■ While most animals cry out with sounds when they’re in pain or distress, liquid tears triggered by emotions are a uniquely human phenomenon. In general, tears are made up of salt water (produced by the lacrimal glands above the eyes and eyelids) along with mucus and oil, explains Michelle Andreoli, M.D., clinical spokesperson for the American Academy of Ophthalmology. There are three basic types of tears: Basal tears provide constant lubrication and protection…

I never miss my monthly pedicure, and by the time I leave the hair salon my next appointment is already on the books. Even my regular date with my dental hygienist for a cleaning never gets missed. It’s other preventive things on the to-do list that seem to get put off, and put off, and put off… So for the benefit of us all—and to begin the year with a focus on better health—here are three tests we need to schedule now. And unlike a pedicure or a hair appointment, these three could save your life. MAMMOGRAM Despite pink ribbons everywhere each year, breast cancer awareness campaigns, sports teams boosting awareness by dressing in pink, and encouragement from celebrities with breast cancer such as Cynthia Nixon, Christina Applegate, and Julia…

ACTIVE 10 MIN. TOTAL 10 MIN. SERVES 1 1 slice whole-grain bread1 tsp olive oil⅓ cup fresh pineapple chunks1 tsp hot honey, plus more for serving3 Tbsp cottage cheese Aleppo pepper, for sprinkling 1. Place oven rack on highest level and heat broiler. Broil bread until toasted, about 1 min. 2. Meanwhile, grease small rimmed baking sheet with oil. Place pineapple chunks on prepared sheet, drizzle with hot honey, and toss to combine. Arrange in single layer and broil 1½ min. Toss and continue broiling until golden brown, 1½ min. more. 3. Top toast with cottage cheese and spoon pineapple on top. Drizzle with additional hot honey and sprinkle with Aleppo pepper if desired. PER SERVING About 264 cal, 7.5 g fat (1.5 g sat), 7 mg chol, 275 mg sodium,…

1 PAY CLOSE ATTENTION TO WHAT YOU EAT. ■ Certain foods make inflammation worse (see page 33), and one way to investigate which trigger inflammation for you is to try an elimination diet, says Brooke Scheller, D.C.N., C.N.S., author of How to Eat to Change How You Drink. A nutritionist can guide you: You’ll eliminate problematic foods like red and processed meats, sugar, and fried foods and track your symptoms for three weeks before slowly reintroducing foods to see if symptoms return. 2 PRACTICE STRESS RELIEF. ■ Research shows that stress induces or worsens depression, neurodegenerative diseases, and cancer through inflammation. Find stress-relief methods that work for you. Try meditating, turning off phone notifications, taking a warm bath, or playing with a furry friend. 3 GET MOVING. ■ A Duke Univer sity…

1 MYTH: Some people need only five hours of sleep. MYTHBUSTER Roughly 1% of us can function when regularly getting five or six hours, but for everyone else, “seven or eight hours of sleep is recommended for optimal health and functioning,” says Michael Scullin, Ph.D., an associate professor of psychology and neuroscience at Baylor University. Routinely getting less is linked to higher risk for obesity, diabetes, high blood pressure, and memory problems. Also, while some people may think they’re doing A-OK on less, they may not realize the cumulative impact lack of sleep is having on their physical and mental health, Scullin adds. When people who are sleeping less than seven to eight hours start getting that recommended amount, “we often see their well-being increase,” he says. 2 MYTH: Melatonin is natural,…

If you’ve ever exercised while wearing leggings that are constantly snagging or slipping, you know that a good pair is worth its weight in gold. It’s a lot easier to start (and finish!) a workout with leggings that move with you, don’t slip down, and keep you dry while you sweat. When searching for the right leggings, the type of exercise you plan on doing matters—and so does the fit. Try not to get hung up on the size on the label, says Ramona Braganza, a celebrity fitness trainer for Halle Berry and Jessica Alba. “If they’re too tight, they’re going to ride up your crotch and feel tight around your waist,” she says. Here’s what to do when you shop: PICK A MATERIAL A breathable material like cotton is…

When I was younger, I was very active and always on the go. I interned at a TV station and a radio station until I eventually got a teaching license. At first I worked in a classroom, and then as a tutor. But by the time I had my daughter when I was 27, I was tired all the time. I would get really thirsty, and I kept noticing aches and pains and stiffness in all my joints. At that time, my ob/gyn told me I was anemic, and I started taking iron pills. But the pills didn’t really help, so I had to go to the hospital for iron and vitamin infusions. I would be there for the whole day and then go home and feel great, but I…

IF YOU CAME DOWN WITH COVID and—after a few sniffy, exhausted, achy days—you bounced back, you are one of the lucky ones. Up to 28 million Americans, the majority of them women, have had symptoms that have lingered for months or years—or developed new and bizarre ones. Some of what ails them may never go away. Long COVID doesn’t look the same for everyone. “Long COVID is an umbrella term encompassing all the long-term effects that remain well after the typical run of the virus,” says Ziyad Al-Aly, M.D., a clinical epidemiologist at Washington University in St. Louis. People may have headaches, fatigue, digestive problems, chest pain, brain fog, weird periods, and more. While researchers are hard at work figuring out causes of and treatments for Long COVID, we wanted…

INFLAMMATION” IS A WORD YOU HEAR EVERYWHERE—there are foods and gummies and supplements that claim to fight it, and you could fill an entire wall with books on the subject. But we’ll admit that it can still be very hard to figure out what the word actually means. Inflammation is actually helpful and necessary—at least in its acute (or temporary) phase. Without this biological defense system, we wouldn’t be able to heal from injuries or fight off infections, says Erica L. Johnson, Ph.D., an associate professor of microbiology, biochemistry, and immunology at Morehouse School of Medicine in Atlanta. “Most of the time this is good, and it helps the body recover,” Johnson explains. Let’s say, for example, that you accidentally cut your hand while slicing a bagel. First, your body…

What should a person eat to feel their best? Spend 10 minutes Googling or scrolling through social media and you’ll find a dizzying number of answers in the form of fad diets and superfoods. But wellness doesn’t have to entail a complicated or restrictive meal plan or expensive, inaccessible ingredients or supplements. As registered dietitians, we’ve been asked by countless clients for health-supportive eating plans that are simple, balanced, and delicious. Our answer has been the same for more than a decade: anti-inflammatory foods. Tackling body-wide inflammation is at the core of being healthy in the years to come; too-high levels of it contribute to chronic health problems including heart disease, diabetes, and cancer. And constant inflammation can also impact our day-to-day lives in smaller ways. It may be the…

For some people, irritable bowel syndrome (IBS) is an uncomfortable and sometimes embarrassing inconvenience. For others, the symptoms (and the stress surrounding them) can be extremely painful and derail an entire day—or month. Upward of 15% of people may struggle with IBS, and anyone can be affected. IBS can take a few different forms: You may predominantly have diarrhea (IBS-D), constipation (IBS-C), or a combination (IBS-mixed), along with symptoms such as abdominal pain and bloating. What makes IBS different from the occasional unsettled stomach is how common such symptoms as cramping, bloating, and abnormal bowel movements become. Plus, if you’re dealing with a lot of stress, IBS symptoms can get worse. TREATMENTS TO TRY Patients can get relief from IBS symptoms, but this can take weeks to months, says Andrew…

HOW TO FOLLOW THIS PLAN ► IF YOU’RE READY TO START 2024 OFF STRONG, you’ll find everything you need in this week’s worth of workouts. The plan is an effective and efficient combination of moves to give you a healthy, happy body. HERE’S WHAT YOU’LL GET: CARDIOVASCULAR MOVEMENT to burn calories, build heart strength, and improve mood STRENGTH TRAINING to build muscles and bones STRETCHING to improve range of motion, ease soreness, and make your body feel better! This plan has you working out six days of the week, with a rest day on Saturday, but here are two ways to vary it, this week or as you move through the year: 1 Drop a day of one or both of the strength and cardio routines so you’re getting in four or five workouts instead. The next…

Coughing is annoying—especially when it comes with unpleasant stuff like a runny nose or a fever, and when it lingers after you’re no longer sick. But as bothersome as it may be, a cough is a sign that your body is taking care of you. “Coughing is a natural reflex to protect us against aspiration [food or drink entering the airway] and clear foreign matter or mucus from the airway,” says Shumon Dhar, M.D., an otolaryngologist at UT Southwestern Medical Center in Dallas. Still, you’re probably eager to get rid of the hacking. Think about why you’re coughing in the first place—are you getting over a cold, COVID-19, or another illness with coughing as a symptom? Or maybe environmental or pet allergies are tickling your throat—inhaled allergens and postnasal drip…

NOBODY WANTS TO BE that person with the dragon breath that has everyone trying not to look grossed out. But as embarrassing as it is, all of us deal with bad breath at some point. Sometimes it’s a “here and there” type of thing caused by the food we eat; other times it’s more frequent and related to a body issue such as dehydration, poor gut health or oral hygiene, an upper respiratory infection, gastroesophageal reflux disease (GERD), or dry mouth. Luckily, just as certain foods may leave you with icky breath, others may naturally freshen things up. If the stink sticks around, be sure to see a doctor to address any underlying problems that may be to blame, says Lindsay Malone, R.D., a clinical dietitian in the department of…

SPINACH-ARTICHOKE TARTINES ACTIVE 10 MIN. TOTAL 15 MIN. SERVES 4 4 slices countrystyle bread2 Tbsp cream cheese, at room temp1 9-oz pkg. frozen artichokes, thawed, patted dry, and chopped2 cups baby spinach½ cup finely grated Parmesan cheese, divided¼ tsp red pepper flakes 1. Heat broiler. Place bread on rimmed baking sheet and broil until lightly toasted, about 1 min. per side. 2. In medium bowl, combine cream cheese, artichokes, spinach, ¼ cup Parmesan, and red pepper flakes. Spread artichoke mixture onto toast, sprinkle with remaining ¼ cup Parmesan, and broil until golden brown and bubbly, 2 to 3 min. PER SERVING About 201 cal, 7 g fat (3 g sat), 16 mg chol, 514 mg sodium, 26 g carb, 1 g fiber, 2.5 g sugar (0 g added sugar), 9 g…