Prevention November 2015

3 FUN, SMART THINGS WE ALL LEARNED THIS MONTH— AND HOW TO ACT ON THEM RIGHT NOW BRUCE KELLEY EDITOR-IN-CHIEF Stuck? This Guy Will Unstick You Ruts are tough for me because when I’m in one, I lose faith that I should even try to get out. Hence, occasional therapy (TMI, but still). And hence the a_raction of new-style motivator Lewis Howes. His podcast and his new book, The School of Greatness, report how successful people (ergo, you) cultivate useful rules for avoiding ruts. TRY IT NOW: Register at greatnesssummit.com before Nov. 16 to join Howes’s free, weeklong online course Unleash Your Greatness Summit, hosted by Rodale Wellness and costarring famously unstuck teachers like chef Carla Hall, Bulletproof creator Dave Asprey, meditation guru Gabrielle Bernstein, and Rodale CEO Maria Rodale.…

Go Climb a Tree (No, Really!) It could increase your working memory by an impressive 50%. The effect is thanks to the way moving among the branches requires you to be keenly aware of your body and its surroundings, according to a small new study. We know what you’re thinking (and agree): It’s not worth breaking an arm. Happily, taking your walking routine to a woodsy trail can provide cognitive benefits as well, say Ross and Tracy Packiam Alloway, study coauthors and researchers at the University of North Florida. Hiking will push your brain to adapt rapidly to changing terrain—even if your walk just amounts to traversing some rocks and roots. Source: Perceptual & Motor Skills Make This the Month You (Finally) Start Meditating This year, editors at all of…

1 Avoid calling us on Mondays. That’s like trying to get through to the Butterball Turkey Talk-Line on Thanksgiving. Try Wednesday, Thursday, or early Friday. 2 Have your Summary of Benefits ready. There is also a big Evidence of Coverage document (that you may have to ask for) detailing your plan. Double-check what we say by asking for the section we’re referring to. 3 Get out your insurance card, too. And if you’re calling to see if an upcoming treatment will be covered, have the specific diagnostic and procedural codes from your doctor. Try to prepare an activity for while you’re on hold, too (tearing your hair out doesn’t count). 4 Ask for a nurse. Many case managers at insurance companies are RNs. They can be more knowledgeable about medical…

The desperation of a sleepless night is familiar to up to half of all American adults. That’s how many of us have trouble falling asleep, staying asleep, or feeling refreshed by sleep—all symptoms of insomnia. Women tend to have more trouble than men, especially after menopause (shocker, right?). Here’s how to take back the night. Start Here! CONSISTENT SUNLIGHT A happy bedtime starts at dawn. Sunlight sets your body clock, which determines when sleep hormones like melatonin trigger a nigh_ime dri_ toward dreamland. Get up at the same time daily regardless of what day it is or how much you’ve slept. Then head outdoors for coffee or take a walk to get some sun within 1 hour of waking up. 60° to 67°F Ideal nigh time thermostat setting for most…

Why You Should Eat Bread…For Dessert ’Tis the season for breaking bread, but for the sake of your waistline, consider eating it post-turkey. A new study in Diabetes Care found that participants’ blood sugar was on average 30% lower when they ate a roll after a meal of chicken, veggies, and salad instead of before it. Researchers speculate that the conversion of carbs (all carbs, not just bread) to sugar is slowed when other foods are consumed first. This helps quash the blood sugar spikes that lead to cravings and overeating later—which you probably know a thing or two about at the holidays. It’s not just about what you eat—it’s about when. A postdinner roll can help prevent overeating and weight gain. The New Case for Doing Breakfast Every Day…

1. EAT A CLEMENTINE instead of a cookie. The simple act of peeling a clementine can serve as a meditative moment, bringing you into the present and out of your busy head. Plus, the smell of citrus has actually been shown to be calming. 2. POP YOUR CLOTHES IN THE DRYER. Wrap yourself in a robe right out of the dryer when you’re feeling frazzled. Not only is it comfy and relaxing, but research also shows that we eat less when our body temp is a bit warmer. 3. HACK YOUR LUNCH. To avoid mindlessly downing your lunch while responding to e-mails, eat with your nondominant hand. You’re not used to it, so you’re forced to be more mindful, which can help you eat as much as 30% less food.…