Indholdsfortegnelse for September 2024 i Prevention

GET OUT YOUR PENCIL! Are you a glass-half-full or a glass-half-empty person? People who have a hopeful viewpoint are healthier mentally and physically and live longer, happier lives, research suggests. Besides, multiple studies have found that positive thinking is associated with lower blood pressure and a reduced risk of heart disease. Negative thinking is not entirely in your DNA: You can shift your perspective, and mindfully focusing on the appreciation of, say, a fresh cup of coffee or a sunny afternoon can help make that glass feel a little more full. WRITE DOWN THREE GOOD THINGS THAT HAPPENED TODAY, THIS WEEK, OR THIS MONTH.…

A Catechins are the winning nutrient, and this apple variety has three times the concentration of another popular type. Catechins are known for protecting the heart and lowering heart disease risk. B The peel of this apple that’s packed with procyanidins is a different color than most. This antioxidant can have anticancer, anti-inflammatory, and antiviral effects, according to numerous studies. C You probably recognize anthocyanins as lending pigment to blue and purple foods, but they’re also responsible for this apple’s trademark deep red tint. Anthocyanins promote vision and brain health. D Plant compounds called carotenoids are responsible for its yellowy color. These plant compounds are known for supporting the immune system as well as eye, heart, and brain health. E Flavonols have potent antioxidant properties, and one study found that…

1 MYTH : Apple cider vinegar is a great choice for getting rid of warts. MYTHBUSTER For warts, this is not effective or recommended. The idea is that the acid in apple cider vinegar (ACV) can burn away layers of a wart and spur the body to mount an immune response, says Elizabeth Houshmand, M.D., a board-certified dermatologist in Dallas, but “there is little scientific proof that ACV is reliably effective for treating warts.” Meanwhile, some people have given themselves chemical burns by trying it. About half of warts will go away on their own in a year and two-thirds in two years, but if you want to speed up the process, “there are better ways,” Dr. Houshmand says. Methods that have been researched for efficacy and safety include over-the-counter treatments…

IF YOU’RE ON YOUR LAPTOP ALL DAY Make your workstation eye-friendly. Set up your computer so it’s about two feet away from you and set the screen so you’re looking slightly downward; this reduces eyestrain because it’s easier for your eyes to point inward and maintain a single image in this position. Proper screen placement also helps prevent neck and shoulder stiffness—a win-win! MORE RELIEF Don’t forget to blink! Blinking naturally hydrates and refreshes the eyes, but we don’t do it enough when we’re staring intently at a screen. Set “Blink!” alerts on your phone, or slap a colorful sticky-note reminder where you can’t ignore it. IF YOU JUST CAN’T PUT DOWN YOUR PHONE Take frequent breaks. Eye health experts say to follow the 20-20-20 rule: Every 20 minutes, take a 20-second…

■ Developing a more realistic view of your health risks isn’t easy. But a clear-eyed approach can bolster disease prevention by helping you focus on what matters, says Rebecca Hubbard, Ph.D., a licensed clinical psychologist based in Chicago who specializes in wellness and mental health. Try these strategies. Consider everything that affects your well-being. Start by identifying the things you can control, such as your behavior and the screenings you get, and those you can’t control, like your age and your DNA. “It’s scary to acknowledge the parts we’re not in control of,” Hubbard says. “But you don’t have to do it alone.” Nurture your emotional side. Leaning on friends or faith can help you grapple with uncertainties. “Religion can have a positive impact on our health because it helps…

■ Relaxing and recharging your mental/emotional batteries is crucial for keeping your nervous system from getting stuck in over-drive. When you need more than a quick stress fix, have a “me day.” Judith Gulko, Ph.D., a psychologist in Coral Springs, FL, shares her prescription for using much-needed mental health time: ▶ SOCIALIZE WITH OTHERS. Plan your day to coincide with a friend’s. Get a joint massage, do karaoke together, or take a long walk while reminiscing about good times or planning some for the future. ▶ OBSERVE YOUR STATE OF MIND. Whatever you choose to do (or not do), be chill. “Even yoga can be stressful if your perfectionism is triggered,” Gulko says. Slow down and be present for every activity so you can return to work feeling truly recharged.…

1 FRUIT FIX Bob’s Red Mill Lemon Blueberry Homestyle Granola, $6.50, bobsredmill.com ◢ Are you a fan of berries in your cereal? This bag has you covered with chewy dried blueberries in every handful. Plus, each serving gives you 6% of your Daily Value of anemia-preventing iron. 2 TINY TREASURES Lil Bucks Original Sprouted Buckwheat Crunch, $7, lovelilbucks.com ◢ These little sprouted-buckwheat pieces are free from added sugar and offer craveable crunch to top yogurt or a smoothie bowl—plus, they have 6 g of protein and 5 g of filling fiber per serving. 3 STELLAR SNACK Go Raw Organic Sweet & Salty Sprouted Clusters, $5, goraw.com ◢ Looking for mess-free mouthfuls for when you’re on the go? These clusters are packed with sunflower seeds and pumpkin seeds—good sources of healthy omega-3…

■ Rosemary oil is social media’s latest beauty fixation, hyped for its purported scalp and hair health help. Find out whether it’s worth trying or if this is one craze you should skip. AIDS HAIR G ROWTH Fights dandruff PREVENTS GRAYS Tames frizz HYDRATES Protects the scalp ANSWERS ▶ Rosemary oil really can improve scalp and hair health (though sadly it won’t keep grays away). It functions as an antioxidant to help protect the scalp from oxidative damage caused by UV exposure and pollution, soothes irritation via anti-inflammatory properties, and conditions and strengthens strands to reduce breakage and damage. Rosemary oil is thought to boost blood circulation, which may stimulate hair growth; one study found it just as effective at regrowing fallen locks as traditional medicated treatments. The oil’s antimicrobial…

The right brush can completely transform how your makeup looks, no question about it. It can be the difference between a concentrated, cakey appearance and a natural-looking final result. After using skincare and applying eye cream (to plump fine lines so products won’t settle into them) and SPF (it’s never too late to protect skin from the sun’s harmful rays!), it’s time to select your brushes. Here are my tips for picking and using the right ones. USE A FLAT BRUSH FOR THE FACE Foundation, moisturizer, Miracle Balm, cream blush—all these face products tend to be liquid-based, so a flat and slightly rounded brush works well. I use Jones Road’s The Skin Brush ($36, jonesroadbeauty.com), which is ideal for these types of makeup because its non-animal hairs won’t absorb the…

YES, IT’S MORTIFYING when it happens, but passing gas is a normal bodily function. The average person toots around 14 times a day—it’s how your body releases the extra gas that accumulates when you swallow air and digest food, says Shilpa Ravella, M.D., author of A Silent Fire: The Story of Inflammation, Diet, and Disease. “If you chew gum or smoke, you’ll have even more gas buildup,” she adds. WHAT MAKES GAS SO STINKY? ■ YOUR DIET: When the digestive system breaks down foods that are rich in sulfur (such as meat, eggs, and some dried fruits), it converts them into hydrogen sulfide, which smells like rotten eggs. Foods high in fiber, as well as those in the FODMAPs family—which includes garlic, onions, beans, asparagus, and more—can also make us gassy.…

ACE BRUSHING BASICS. The ADA recommends spitting out excess toothpaste after brushing. Gibson advises brushing twice a day with a pea-size amount of fluoride toothpaste (not the giant gloppy strip shown in commercials). Children under 3 should use an amount the size of a grain of rice. People at high risk for cavities (i.e., with a history of more than one or two cavities found at checkups) might ask their dentists for higher-fluoride prescription toothpaste. TAKE CAVITY PREVENTION SERIOUSLY. If you go fluoride-free, you’ll need to severely limit sugary snacks and beverages to keep bacteria and their acids away from your teeth, Pollick says. KNOW YOUR ALTERNATIVES. If you’re unsure, you could use a paste with the fluoride alternative hydroxyapatite, such as Davids; small studies have shown that this ingredient…

ONE OF THE MOST POWERFUL AND SCIENTIFICALLY PROVEN STRESS-BUSTING STRATEGIES is free, easy, and something that can be done anywhere: breathing. Taking a few deep, mindful breaths is an effective way to slow your heart rate and lower your blood pressure, and it can reduce anxiety within minutes. Being intentional is key, but don’t get hung up on how-tos and counting if that puts you off. There’s really no wrong way to do these techniques, so don’t overthink it. Just sit comfortably and close your eyes, then try one of these three easy practices. Mindful Breathing ■ If you’re a breathwork newbie, this one’s for you. Just sit and do nothing but bring your attention to your breath for one minute. Surrender to this simplicity with the goal of working…

ACTIVE 10 MIN. TOTAL 10 MIN. PLUS OVERNIGHT CHILLING SERVES 6 2¼ cups unsweetened cashew milk1 cup frozen passion fruit in snack-size pieces (we used Pitaya Foods brand)⅓ cup frozen dragon fruit in snack-size pieces (we used Pitaya Foods brand)2 Tbsp unrefined coconut sugar½ tsp pure vanilla extract⅛ tsp kosher salt¾ cup chia seeds½ cup toasted flaked unsweetened coconut⅓ cup lightly salted shelled pistachios, choppedAmber agave nectar, for serving 1. In blender, puree cashew milk, passion fruit, dragon fruit, coconut sugar, vanilla, and salt until smooth. 2. Transfer to large bowl and whisk in chia seeds. Cover and refrigerate 3 hr., then whisk to redistribute chia seeds. Cover and refrigerate overnight, up to 4 days. 3. Serve topped with coconut and pista-chios. Drizzle with agave nectar. PER SERVING About 198 cal,…

1 True or false: Caffeine is bad for headaches. A True  B False 2 Which symptom(s), when occurring alongside a headache, could signal a more serious issue? A Stiff neck B High fever C Numbness or weakness on one side D All of the above 3 Is it OK to pop pain relievers any time you have a headache? A Yes B No 4 Migraines are just bad headaches. A True B False 5 Which of these can trigger headaches in some people? A Wine B Aged cheese C Salty foods D All of the above ANSWERS 1 GENERALLY, CAFFEINE IS GOOD. In fact, it’s a common ingredient in many headache and migraine medications. That said, quitting caffeine, especially cold turkey, can cause withdrawal headaches, so aim to strike a balance. If you love your lattes, don’t overdo it. Kylie Petrarca, R.N., education program director for the Association of…

■ Polycystic Ovary Syndrome (PCOS), which affects around 10% of women of reproductive age, has a misleading name, says Todd Griffin, M.D., an ob/gyn at the PCOS Center at Stony Brook Medicine. “PCOS is not a disease of the ovaries; it’s a systemic metabolic disorder that affects the ovaries,” he explains. A woman with PCOS has excess amounts of androgens (male hormones such as testosterone) in her blood, which can lead to the growth of facial hair, thinning of the hair on the head, and severe acne; this is usually accompanied by insulin resistance and often by weight gain, diabetes, elevated cholesterol, and an increased risk of heart disease. “PCOS also impacts the ability to ovulate properly,” Dr. Griffin explains. Every month an egg tries to break through the wall…

SINCE SHE TURNED 55, Roz Faulhaber, a guidance counselor near Fort Worth, TX, had ignored her doctor’s advice to get a colonoscopy. Though the screening was then recommended when people hit 50, she didn’t think she needed it. She had no suspicious symptoms—no pain, bleeding, or unexpected weight loss. More important, she was doing everything possible to achieve optimal health. Her weight was fine; she ate abundant fruits and vegetables; she never smoked and drank only occasionally. Every other day she took a Zumba class or did some cardio at her local recreation center. “I was the epitome of health,” she says. After a friend’s daughter got colon cancer in 2019, however, Faulhaber, then 62, finally agreed to the screening. She wasn’t worried. Just before the anesthesia kicked in, she…

WE HERE AT PREVENTION are major snackers, and we’re not ashamed to admit it. Munching between meals had a less-than-stellar reputation when the focus was too much on weight loss. Luckily, that has changed. “I’m a big fan of snacking,” says Jaclyn London, R.D., a nutrition consultant and podcast host and the author of Dressing on the Side (and Other Diet Myths Debunked). “It can be advantageous to fuel our schedules and keep up our energy levels with snacks that involve smaller portions of intentional, nutrient-dense combos.” Use London’s smart snacking guidelines, customizing them to your lifestyle: ▶ Eat a meal or snack every three to four hours. This schedule supports steady energy and helps you avoid being ravenous going into your next meal. ▶ Make sure your snack contains the…