Innehållsförteckning för January 2017 från Prevention

THIS IS A MONTH for taking stock and taking charge. The highs and lows of the holidays are tucked away, and most of us are ready to recalibrate. Your change may be humble: drink an extra glass of water a day; take the stairs. It may be grander: pledge to be kinder, stronger, less stressed. Or you may ask yourself a heavy question: Am I living as my true self or as someone else’s idea of me? Am I holding on to old habits and beliefs out of fear? Change can be both scary and exhilarating. As you consider your choices, you may draw courage and inspiration from brave moves made by women in this issue: • Betsy Andrews traveled from grief and anger to love and acceptance, aided by…

Some new procedures—one that’s already available and one that could be available soon—might allow knee patients to avoid or delay knee replacement surgery. Doctors are already starting to use an injectable bone-graft substitute that fills in bone defects. And, in the future, stem cell injections could help people build new bone and cartilage themselves, without the need for artificial substitutes. Clinical trials of these stem cell injections are still in the early phases.…

This fluoride-free trio can make over your mouth. Activated charcoal in the all-natural toothpaste and rinse is believed to absorb tannins—the natural plant compounds in coffee, tea, and wine that can stain teeth—to help whiten your smile. Organic coconut oil, found in all three products, fights bacteria and prevents it from sticking to teeth. And because all the products are fortified with vitamin C, they can reduce gum inflammation and other mouth irritations. Find all three at shop.prevention.com. 125 Limit of the human life span in years, say scientists at the Albert Einstein College of Medicine…

SERVES 2 Divide ingredients between two bowls and drizzle with dressing.…

Tightness in the trapezius muscles at the back of the neck and shoulders, bad posture, or osteoporosis can, over time, give you a “dowager’s hump.” Fitness expert Wayne Westcott has a simple solution: the shoulder shrug and the upright row. TRY IT Do 3 sets of 10 to 15 reps of each exercise 2 or 3 times a week. 1. SHOULDER SHRUG Stand with feet hip-width apart, holding a 10-pound dumbbell in each hand with arms straight down at sides. Keeping arms straight, pull shoulders up toward ears as high as possible, pause for a second, and slowly lower them back down, returning to starting position. 2. UPRIGHT ROWStand with feet hip-width apart, holding a 6-pound dumbbell in each hand in front of thighs with palms facing body. Lift both…

1 Low-impact workouts Physical activity can help reduce pain and fatigue, but it’s important to avoid rigorous, high-impact activities like running, skiing, or tennis, which increase your risk of injuries and soreness that can aggravate fibromyalgia. “Start low and go slow,” Clauw advises, adding that pushing yourself too hard could trigger a flare-up. Begin with light activities like slow walking, and build to moderate calisthenics or low-impact exercises like yoga, tai chi, and Pilates. 2 Sleep Fibromyalgia can disrupt sleep, and poor sleep can make fibromyalgia worse. Break that cycle by seeing a sleep specialist. If you have a sleep-sabotaging breathing problem like sleep apnea, common in people with fibromyalgia, a continuous positive airway pressure machine that delivers gentle air pressure through a mask to keep airways open can provide…

When women in midlife start to notice that their memory isn’t as sharp as it used to be, they often blame menopause and falling levels of the hormones estrogen and progesterone. Because the brain contains receptors for estrogen in the areas responsible for memory and learning, researchers have theorized that reduced levels might affect cognitive function. Most studies so far, though, have failed to identify such a link. And studies to evaluate whether hormone therapy can help protect cognitive function have not shown benefits, either. One from Stanford and University of Southern California researchers published in Neurology last July compared women who received hormone therapy within 6 years after menopause with those who did not receive it until 10 or more years after menopause. After nearly 5 years of follow-up,…

Not loNg ago, a couple sat in my office, and the wife said, “Every time I try to talk about sex, he gets so defensive. It’s like he becomes Robert De Niro in Taxi Driver—‘You talkin’ to me?’ ” Opening up about sex can be difficult, but the alternative— lying next to someone in bed and feeling like you’re a million miles apart—is more so. Tennessee Williams wrote that when a relationship is on the rocks, “the rocks are there, right there!” in the marriage bed. My job is to help remove the rocks and smooth out the sheets. Almost always, that means teaching couples to communicate in new ways. Psychologist John Gottman is famous for developing the “balance theory” of relationships, in which he observes a couple for 10…

1. Thank them for sharing. “They’re choosing to confide in you,” says Byard. “Clearly they see you as someone with whom they want to have a close and honest relationship, and that should be respected.” 2. Listen closely. “Let them tell you how you can support them,” says Byard, such as by talking through how they can tell other people in their lives. 3. Respect their confidentiality. You might ask who else in their life knows, whether they’re telling other people, and whether they’re comfortable with your telling other people. “They may not be ready to share this with the world,” she says. 4. Be open-minded. “There are old, negative preconceptions about gay people that it’s important not to reinforce,” says Byard. Remember that they are the same now as…

Breakfast Soft-Boiled Eggs with Sweet Potato Soldiers (Family-Friendly, Great for a Group, Vegetarian, Grain-Free, Nut-Free) Serves 1 Prep time: 5 minutes Total time: 15 minutes 2 eggs 4 slabs sweet potato (." thick) 2 Tbsp grated cheddar 1. Bring 1 qt water to a boil in saucepan. Using slotted spoon, gently lower eggs into water, reduce heat to medium-low, cover, and cook 4 minutes. Drain and immediately transfer to large bowl of cold water. 2. Toast sweet potato until tender, 3 or 4 passes on medium-high in slot toaster or about 10 minutes in 400°F oven. While potato is still hot, cut into 1⁄2" strips, sprinkle with cheese, and season with salt and pepper to taste. 3. Place eggs in egg cups and slice off tops, or peel, cut in…

1 BARB LUDMAN, 60, nurse-practitioner, Boston Can’t remember the last time she was sick “I think it helps that I’m around sick people a lot! Whenever I feel a cold coming on, I stave off getting sick by gargling often with warm salt water, drinking lots of hot herbal tea, using Zicam nasal swabs, taking 1,500 mg of vitamin C for a couple of days, and increasing my sleep from 6 hours to 7 or 8. I wake up at 5:15 AM even without an alarm, so I have to make sure to get to bed earlier.” Every cold and flu season, there are those with sore throats, stuffy noses, and coughs and those who don’t get sick no matter who sniffles nearby or how many contaminated doorknobs they turn.…

Most pet owners agree that dogs and cats don’t live nearly long enough. In general, the same factors that help us live longer—healthy diet and regular exercise—also benefit animals, but here are a few more ways to help your pet live a long, robust life. Practice good dental hygiene. You should try to brush your dog’s or cat’s teeth once a day, but even a few times a week helps. “There’s so much bacteria in their mouths that it can lead to gum inflammation and plaque buildup that affect the whole body,” says holistic veterinarian Patrick Mahaney. Mouth bacteria can enter the bloodstream, triggering systemic inflammation that may lead to heart disease, cancer, and arthritis. Use any soft-bristled toothbrush with water or, for a more thorough cleaning, a vet-approved pet…

“Not all serious knee pain means you need a knee replacement,” says Jordan Metzl, a sports medicine physician at the Hospital for Special Surgery. “Most knee pain we see can be fixed with some exercises, activity modifications, and the right shoes.” TRY THIS FIRST:…

Biotin is one of the vitamins most heralded for promoting luscious hair and strong nails, and since this B vitamin is plentiful in foods like eggs, salmon, and almonds, it might seem like a safe bet to pop extra biotin for beauty benefits. Many popular supplements contain megadoses of biotin—some more than 1,000% of your recommended daily intake—but there’s not much research supporting any real perks of taking them, says American Academy of Dermatology fellow Nicole Rogers of Hair Restoration of the South in Metairie, LA. “A lot of people think they need to take biotin, but most people get plenty in their diet,” she says. As with other B vitamins, you’ll naturally excrete extra biotin in urine. BOTTOM LINE: Say no to a supplement—there’s probably enough biotin in your…

Cold weather can mean you move your body less often, so you might be left stiff and sore when you do exercise. But this creamy, fruity blend contains ingredients that help ease joint and muscle pain. Tart cherry juice has been shown to minimize arthritis pain and postexercise muscle soreness by reducing inflammation. Almond butter and yogurt contain magnesium, which helps relax tight muscles. And collagen powder (which has little taste but may be slightly gritty) contains amino acids to build bone and joint tissue and could help to reduce osteoarthritis-related knee pain. HAPPINESS IS A BOWL OF SPINACH Can broccoli make you blissful? Maybe. New research finds that adding fruits and vegetables to the diet provides a happiness increase that kicks in within 24 months. British and Australian scientists…

1 FDA-approved medications While there are many drugs used to treat fibromyalgia, three are specifically FDA-approved for that purpose. Two of them—duloxetine (Cymbalta) and milnacipran (Savella)—boost levels of serotonin and norepinephrine, brain chemicals necessary for healthy nerve signaling that tend to be low in people with fibromyalgia. The third, pregabalin (Lyrica), is thought to treat fibromyalgia pain in part by lowering glutamate levels in the brain. 2 NSAIDs Inflammation doesn’t play a role in fibromyalgia, so nonsteroidal anti-inflammatory drugs aren’t usually effective. “But if you have other peripheral pain conditions like osteoarthritis or tendinitis in addition to fibromyalgia, that pain can magnify central nervous system pain,” Clauw says. “So taking NSAIDs to relieve pain from those other conditions can help make fibromyalgia better.” 3 Acupuncture Pain experts note that acupuncture…

Most conventional “vapor” rubs contain natural aromatic compounds like camphor and eucalyptus oil that help safely ease coughing and nasal congestion. But many also use petroleum jelly as a base. While petroleum jelly is generally regarded as safe, people should think twice before slathering it on. For one, it creates a waterproof barrier that hinders skin’s ability to breathe, blocking pores and locking in bacteria. It’s also a by-product of oil refining, so it’s an unsustainable resource. Luckily, it’s easy to sidestep these drawbacks by making my simple decongestant rub (at right). Sunflower seed oil and beeswax make up the allnatural base, and then I add essential oils with properties that help you breathe easier and get to sleep faster. Eucalyptus oil (Eucalyptus globulus) acts as a mild bronchodilator, helping…

WHEN MY son was a toddler, he got out of bed and wandered into a lamp. The cut he received on his foot was small but required stitches. As a pair of nurses worked on him, I began to murmur “Twinkle, Twinkle, Little Star” in an effort to comfort him. That’s when he uttered his first full sentence: “No sing, Mama!” I love singing! I am that person you’ll see at a red light in full-on “carpool karaoke” all by myself. Until that moment, I thought I had a passably mellifluous voice. My shower rendition of “Girls Just Want to Have Fun” always sounded good to me. Now that my son is 18, his critique has sharpened. Recently, for example, he noted, “If bleating goats and the changing voices of…

WHEN YOU'RE seeking inner peace, it helps to look outward to the natural world, says Rebekah Borucki, author of You Have 4 Minutes to Change Your Life, a collection of short meditations. Snow is a perfect example, she says. A vast white blanket of it can inspire stillness and serenity, while thoughts of the details of individual flakes can help you slow down and appreciate the present moment. Use the image above as inspiration for this meditation from Borucki: Notice how the sun glistens on the surface of an expanse of snow. Observe how the wind sends plumes into the air. Visualize the design of each snowflake as it settles into its resting place. As the snow falls, allow your mind and body to sink into relaxation. Afterward, you can…

Take a multivitamin. Studies show that most of us are low in many nutrients needed for thyroid health, including zinc and iron. A multi a day can help keep thyroid problems away. Don’t overdo it with green juice. Components in raw greens in the Brassica genus (such as kale, collards, broccoli, and cabbages) can suppress thyroid function, leading to fatigue and weight gain. Relax more. When you’re stuck in stress overdrive, your body hits the brakes by turning down your metabolism to conserve energy—and it does this by slowing thyroid function.…

Old resolution: Get organized. New resolution: Tackle one room a month to get rid of junk. Old resolution: Eat healthier. New resolution: Fill half your plate with vegetables at dinner. Old resolution: Save more money. New resolution: Set up an automatic deduction from your paycheck into a savings account. Old resolution: Get a new job. New resolution: Reach out to one new person a week on LinkedIn in a field you’re passionate about and seek her advice.…

Pull out a calming photograph. Whether it’s palm trees on a beach or your adorable new puppy, “looking at something pretty does effect changes in the brain,” says author and natural health practitioner Kathy Gruver. “It either brings us back to the present moment or distracts us by taking us away to somewhere else.” Practice gratitude. Remind yourself that you have your health or family or career. “Have a list of a few things you’re grateful for that you can refer to when you’re feeling stressed,” says Larissa Hall Carlson, yoga, mindfulness, and Ayurveda expert at the Kripalu Center for Yoga & Health. Listen to music, preferably alone. Whether you favor Bach or Adele, music is a powerful stress reducer. “Songs can evoke happy memories and also help get our…

1 Food additive awareness Glutamate, a flavor-enhancing amino acid found in many processed foods, is a neurotransmitter that excites nerve cells, which is why it and similar compounds are called excitotoxins. “In high amounts, glutamate is toxic to nerve cells,” says Kathleen Holton, a nutritional neuroscientist and an assistant professor in health studies at American University. Check labels and steer clear of foods containing monosodium glutamate. Aspartate (found in the artificial sweetener aspartame) is another excitotoxin to avoid. 2 Nerve-nourishing nutrients A healthy diet can protect your nerve cells from excitotoxins. Fruits and vegetables provide vitamin C, and fish, like salmon, is an excellent source of vitamin D and omega-3 fatty acids—all of which help protect against glutamate toxicity. Magnesium (found in whole grains, green leafy vegetables, and nuts) can…

Tamiflu As newspaper headlines predicted an avian influenza pandemic in the fall of 2004, panic-stricken people demanded prescriptions for the antiviral drug oseltamivir, sold as Tamiflu. The hoarding (many people wanted to keep the drug on hand in case they contracted the virus) prompted officials to take a closer look at the med. In a 2014 Cochrane Review, researchers found that oseltamivir shortened the average duration of flu symptoms by only about 1 day. The drug does appear to reduce hospitalizations and complications in people who are considered high-risk, like the elderly and the immunocompromised, according to the CDC. Still, many experts believe healthy adults might be better off riding out the illness rather than taking this drug. How it works Oseltamivir prevents infected cells from spreading to other areas…

Most of us spend a large proportion of our waking hours (47%, according to one study) engaged in what psychologists call mind wandering. We’re running on autopilot while daydreaming or caught up in thoughts about the past or future, whether it’s replaying an argument or planning what to make for dinner. Mindfulness is essentially the opposite: consciously turning our attention to whatever we’re doing, thinking, or feeling at a particular moment. It’s important to do this neutrally, without judgment, noticing thoughts or sensations with detached interest before letting them go. You’re not alone if you find mindfulness irksome or difficult. In one study, 67% of men and 25% of women chose to administer painful electric shocks to themselves rather than try to cope with being left alone with their thoughts.…

In 2011, I had everything I used to think I wanted: I was living in a beautiful home in a Chicago suburb, had a thriving business as an events planner, and was married to Todd, a great man and father of our three daughters, then 7, 5, and 1. But inside, I was in agony. When Todd and I met, I was 24 and wanted to settle down and have children. He did too. We hit it off, and in 2003, we got married. We enjoyed a wonderful friendship and a close emotional connection, but we didn’t share much in the way of passion. I’d had strong romantic bonds with other boyfriends before Todd, too, but never the right intimate connection. Eight years into our marriage, with three children, I…

HOW TO DO IT Perform each exercise for 20 seconds, then rest for 10 seconds as you transition to the next move. Do the circuit 4 times. 1. Band Extension Sit tall in chair with right arm extended overhead and left arm bent 90 degrees with elbow at shoulder height, holding end of resistance band in each hand. Bend right elbow, creating slack in band, then straighten right arm, squeezing through triceps. Alternate arms with each circuit. 2. Triceps Push-Back Stand tall with feet hip-width apart, holding a dumbbell in each hand with arms at sides, palms facing backward. Keeping arms straight, push dumbbells behind you, squeezing through triceps. Slowly reverse movement back to starting position. 3. Triceps Punch-Out Stand behind chair with feet hip-width apart, holding a dumbbell in…

I was midway through the therapy when I felt a flash of anger. That’s when I knew it was working. I was having a catharsis. But I wasn’t undergoing psychoanalysis. Rather, it was a practice called sound therapy, and a specialist was playing tuning forks, drums, and Tibetan singing bowls. This particular therapy is one type of “energy healing.” Acupuncture, Reiki, qigong, electromagnetics, and even certain types of prayer all fall under that heading. I’d decided to try energy healing for some persistent physical problems but also to deal with unresolved grief over the loss of my father. He had recently died at the age of 84, and I’d been in mourning, not so much for him as for myself. Shot full of shrapnel in the Korean War, my father…

At 87, my father was sharp and spirited— a retired middle-school French teacher who tore through crossword puzzles and yelled out the answers while watching Jeopardy! In the fall of 2014, facing radiation therapy for cancer, he put his Boston condo on the market and moved in with my younger brother Jon in Ithaca, NY. Dad sailed through the treatments, and the tumor in his neck vanished. But within a week of finishing his treatments, he landed back in the local hospital with a low white-blood-cell count and a raging infection. I flew in from Los Angeles to help out. In the intensive care unit, I barely recognized my father. He couldn’t get through a sentence without losing his way. Overwhelmed by the choices on the hospital menu, he begged…