Indholdsfortegnelse for February 2016 i Prevention

A Subtle but Profound Anti-Ager Results from a new review of 136,000 study participants are reminding us that when you think life is worth living, you live longer. Over 7 years, people who felt they had a purpose in life had a lower risk of death. TRY IT NOW: On p. 90, read about Joan Lunden’s lifelong willingness to put herself out there—for us morning TV watchers, for her readers, for her seven kids—and how it helped her survive. “When I posted ‘last day of chemo’ on Facebook, my daughter called: ‘Do you see what’s happening?’ It got nearly half a million likes.” DIABETES RATES DIP. NOW THERE’S HOPE We’re drinking less soda. We may be consuming fewer calories. And now, finally, this. Could it be time to be optimistic,…

PAIN: PELVIS TRY: Sex on all fours Keep your pelvis neutral to avoid sacroiliac joint pain around the base of your spine and the large bones that make up your pelvis, explains Isa Herrera, owner of Renew Physical Therapy in New York City. PAIN: ARTHRITIS TRY: Missionary It alleviates pressure on knees and hips, says NYC physical therapist Lynn Berman. If back pain worsens when you move, Sidorkewicz recommends a rolled-up towel for lower-back support. PAIN: SCIATICA TRY: From behind with arm support Keep a bit of back arch to take the pressure off the sciatic nerve, says Natalie Sidorkewicz, a doctoral researcher at Canada’s University of Waterloo, who published a 2014 study on the topic. PAIN: DRYNESS TRY: Sitting Facing your partner, perch on his lap to ease into…

A period is considered heavy when you’re losing about 5 tablespoons’ worth of blood—twice the average amount (seems like more than that, huh?). Other gauges: You’re replacing pads or tampons hourly or during the night, your period lasts more than 7 days, or your period messes with daily activities. Here, from simple to increasingly serious, is a range of ways to deal with the imbalances that may be at fault. Start Here! NSAIDs Help for both bleeding and pain. Ibuprofen and Rx NSAIDs block chemicals that break down the uterine lining, or endometrium, and help a third of women produce less blood. Bonus: They help with cramps. Try 800 mg of OTC meds throughout the day, but not for more than a few days. NSAIDs aren’t safe for some women;…

IT BUFFERS CANCER RISK Women who ate a Mediterranean diet with 4 Tbsp olive oil daily had a 62% lower risk of developing breast cancer after 6 years, compared with those who ate a low-fat diet. IT HELPS THE HEART In one trial, people who ate the most olive oil (around 5 Tbsp a day) cut their risk of cardiovascularrelated death by 48%. Other studies show that an olive oil–rich diet can reduce reliance on blood pressure meds. IT CUTS DIABETES RISK Having at least 1 Tbsp daily lowered type 2 diabetes risk by 10% in one study, possibly due to its ability to stabilize blood sugar. IT FIGHTS WRINKLES People who consumed more than 2 tsp daily had significantly fewer signs of skin aging than those who ate only…

1. BUY ONE-INGREDIENT FOODS. The easiest rule? The healthiest foods have just one ingredient—think fresh produce, whole grains, nuts, legumes, plain yogurt, eggs, fish, and meat. 2. SUGAR IS THE ENEMY. Added sugars hide in sweet and savory packaged foods. Scan labels and aim for no more than 25 g daily of added sugars (all but the kind found in fruits and veggies). 3. “SUPERFRUITS” ARE HYPE. “100% Natural,” “Light,” “Superfruit”—there are lots of claims on products, but everything you need to know is in the Nutrition Facts and ingredient list. 4. COOK AT HOME. It’s the easiest way to sidestep the megaportions and sketchy additives. Find inspiration online from food bloggers and start small—oatmeal, salads, stir-fries— before tackling a soufflé. 5. NEVER FEEL GUILTY. Trying to cut out junk…

Need some inspiration to get moving? Flip to p. 112 to see why walking is more than just a workout. 1 IT’S EASIER ON YOUR HEART. Runners who push it (7 mph or more) most days of the week have the same risk of death as sedentary individuals. But moving at an easier pace—such as a brisk walk or a slow jog— for 1 to 2.5 hours every week could lower your risk by 25%. 2 IT HELPS YOU FEND OFF COLDS. Prolonged running and other intense activity increase levels of certain inflammatory proteins that dampen your immune system and can allow viruses—such as those that cause the common cold—to thrive. One more reason to slow down: Risks of hypertension, high cholesterol, diabetes, and heart disease all dropped among walkers…

“Hi, I’m Heather…” “Hi, Heather!” “And I’m a food addict. I have to say, this was a tough week for me…” The dozen people who have gathered in this sterile white room at the Realization Center, a New York City drug and alcohol outpatient clinic, are a cross-section of urban America: black, white, Latina, middleaged Jewish guy, tattooed hipster. None are truly obese, as many have been coming to these meetings for years. Looking at them, no one would guess there’d been pain. But there’s been pain. “If I notice a no-no food, I find it sort of taking over my brain,” says Heather, who, like many of the people here, has a history of multiple addictions (“I used to grab a pint of Ben and Jerry’s on the way…

PERHAPS NOT. Chiropractic adjustments are low risk for patients without serious health problems. Stroke in association with neck manipulation is rare and primarily involves highpressure, low-speed treatment. Older patients and anyone with a history of heart disease should request low-pressure, high-speed techniques that keep the head in a neutral position, like Activator, a method of adjusting using a spring-loaded handheld device. Seek referrals for a trusted practitioner; welldone adjustments can relieve musculoskeletal discomfort and calm irritated nerves. Research suggests greater benefits for chronic pain, while in my own experience chiropractic seems to work better for acute pain. You should see results in 1 to 2 weeks. ANDREW WEIL, MD, is founder and director of the Arizona Center for Integrative Medicine and a clinical professor of medicine at the University of…

The heart benefits were biggest for women who opted for 1 or 2 beers per week. Good news if you have an IPA habit: A recent study in the Scandinavian Journal of Primary Health Care found that women who drank beer once or twice a week had a 30% lower risk of heart attack. The researchers, who followed 1,500 women ages 40 to 60 for more than 3 decades, aren’t totally sure what’s up. One hunch: Beer drinkers had lower levels of triglycerides, a fat in the blood that in excess can increase heart attack risk. Considering that moderate beer drinking is also tied to stronger bones and a lower diabetes risk, seems you can feel pretty good about grabbing a cold one.…

Your body mass index may predict if and when you’ll develop Alzheimer’s, according to a recent study in Molecular Psychiatry. Among people who went on to have the disease, those with a higher BMI at age 50 developed it earlier. In fact, for each unit higher BMI was at age 50, Alzheimer’s set in 6.7 months sooner. The healthy range to aim for: a BMI of 18.5 to 24.9, or between 108 and 144 pounds for a 5'4" woman. (Alas, the average American woman’s BMI is about 26.5.) The study authors think obesity might increase the number of tangles in the brain, a hallmark sign of Alzheimer’s. The happier way to look at this news: Reaching and maintaining a healthy weight could delay or even prevent the disease.…

Per age-old wisdom, it’s calcium we need for our bones. But new research shows that upping calcium intake doesn’t increase bone density in older adults. What did work? Vitamin K2, which both improved density and reduced fracture risk in women with osteoporosis. Up your intake via egg yolks, grass-fed butter, hard cheeses, and dark chicken meat—or try a 100 mcg supplement, which provides the amount found in about six egg yolks. Sources: BMJ; Osteoporosis International; Laura Schoenfeld, RD…

For more on the new beet-powered foods, go to prevention.com/beets-mania. Beets have always been a health staple, but they’re enjoying some kale-like fame at the moment, newly popping up in clean packaged foods—from bars and crackers to kombuchas and sauerkraut. The ruby roots are rich in antioxidants and healthy nitrates that may lower blood pressure, but do these make it into the goodies? Depends, experts say. For the most nutrition, opt for items, like those shown here, that list “beets” high on the ingredient list, then those with “beet juice.” Products with beet powders or the word “isolate” you’re better off skipping. Source: Sharon Palmer, RD…

HOW TO DO IT: Perform each exercise for the time stated, resting for 5 to 10 seconds between moves. Complete the circuit 3 times. EXPERT TIP Squeeze abs as you lift and lower your legs. 1 OBLIQUE STATIC HOLD Lie on one side with legs extended and stacked. Raise legs a few inches off floor, hold for 1 to 2 seconds, and then lower back to floor. Continue for 30 seconds. Switch sides and repeat for another 30 seconds on opposite side. EXPERT TIP Keep your core tight and engaged to protect your lower back. 2 FOREARM PLANK HIP DIP Start in forearm plank, elbows under shoulders. Keeping core tight, drop hips to one side, then return to center. back to floor. Continue for 30 seconds. Switch sides and repeat…

When you feel a cold coming on or think your diet is lacking, it’s easy to pop a vitamin and believe you have your bases covered. The same goes for your pets, right? Maybe, maybe not. The pet supplement market is still on the rise—it grossed $541 million in 2014, up 3.7% from 2010. If you’re thinking about giving your pets a boost, here are two bits of wisdom from smart vets. Never Underestimate the Chow If you’re feeding your pet a complete, balanced diet, there’s no need for vitamins. (Look for the AAFCO Nutritional Adequacy Statement on the pet food package for validation.) That said, certain supplements can help improve overall health, according to Karen Shaw Becker, an integrative and wellness veterinarian. Vets agree that omega-3 supplements are generally…

These insanely addictive crackers from wellness activist Kris Carr don’t use flour, sugar, or other junk but rely instead on pulp from juiced produce, spices, and flaxseed for flavor and crunch. If you already juice, put your pulp to good use—if not, consider this a delicious excuse to start. JUICE PULP CRACKERS MAKES 24–30 crackers In food processor, blend 2 heaping cups juice pulp (any veggies or fruits you like), ½ cup flaxseed meal, 3 Tbsp tamari or coconut aminos, 1 tsp coriander, ½ tsp curry powder, and black pepper to taste. Add ¼ to ½ cup water in thin stream until mix is easy to spread but not watery. Spread dough ¼" thick on parchment-lined baking sheet; score into cracker shapes with knife or pizza cutter. Bake 30 to…

THAT’S POSSIBLE, but it’s unlikely to be the major cause. The “male” hormone, made by your ovaries in a fraction of the quantity men make, is part of what fuels women’s desire and even fantasies. The research in women is still controversial, but it seems like a woman’s sex drive can suffer when her T tank is low. You might find you want to have sex less, and when you do get it on, it’s not as enjoyable as it once was. But there’s a lot that affects libido—like meds, stress, and your menstrual cycle— so consider diminished drive a puzzle for you and your doctor to untangle together. DR. JENNIFER ASHTON is cohost of The Doctors, senior medical contributor for ABC News’s Good Morning America, and a practicing ob-gyn…

Hungry for more healthy choices? Get the Eat Clean, Stay Lean book at prevention.com/ecsl. NOT CLEAN CONVENTIONAL MILK CHOCOLATE Milk chocolate has a lower cocoa content, so it doesn’t offer the cardiovascular benefits of dark. It’s also full of added sugars and may contain lindane, a pesticide used in cocoa production. CLEAN REGULAR DARK CHOCOLATE Dark chocolate is better than milk, but it can still contain pesticides and doesn’t always have a high cocoa content—in fact, it can be as low as 45%. Typically, lower cocoa means more sugar. CLEANEST ORGANIC CHOCOLATE WITH 70% COCOA The darker the chocolate, the more heart-healthy antioxidants. Aim for a bar with at least 70% cocoa, so you can reap the perks with only a small portion. Organic means no pesticide residue, too. The…

Get Happier the Ancient Way For anyone in a late-winter funk, a little Qigong could be all you need. A new review of 18 studies of the Chinese practice of postures, breathing, and focused intention you’ve seen offered by mind/body–oriented health clubs since the ’90s confirms its power. Qigong (cheegong) can help reduce symptoms of depression in healthy adults in as little as 90 minutes per week for 12 weeks, researchers found. Source: Complementary Therapies in Medicine TRY IT NOW Go to prevention.com/qigong for a simple move you can do at home. #GETUPANDGO If you’ve been slacking on step count, consider making a text-message pact with your partner or a pal. Study volunteers who received three encouraging texts a week were less likely to be sedentary. “Many women start an…

Chemical peels, once reserved for face real estate only, have gone to the dogs: Podiatrists are now using lactic acid formulas to dissolve even the toughest, roughest calluses, says Oliver Zong, a podiatrist at NYC Footcare. To approximate the results at home, try a product like Dermelect Runway Ready Luxury Foot Treatment ($25) or PediSpa Gentle Exfoliating Foot Mask ($10), which uses fruit acids to loosen dead skin cells. Follow with moisturizer; Zong has patients cover their heels with plastic wrap overnight for intense moisture therapy. 25% That’s the impressive reduction in melanoma occurrence among people who drank one to four daily cups of coffee, compared with non–coffee drinkers, per a recent research analysis in the American Journal of Clinical Dermatology. Various antioxidants in coffee apparently interfere with the formation…