Innehållsförteckning för September 2017 från Prevention

MINDFULNESS WAS always an elusive concept to me— here, then gone, like a wisp of smoke. You can’t catch it; before your hand is up, you’ve lost it. That hurt my head and aggravated me. Mindfulness, however, began to pop up frequently in my reading and conversations, and friends and colleagues made impressive claims for it (see “Your Mindful Day,” p. 80). So I decided to try again and set aside a few minutes every day for being mindful. Recently, a friend mixed me a nonalcoholic cocktail called a shrub, which combined a few ounces of a fruity syrup made from peaches, a dash each of cardamom and sugar, and a liberal dose of apple cider vinegar, blended into a tall, cool glass of sparkling water. Maybe it was the…

THREE GOOD REASONS: Flattening the breast distributes the tissue evenly to minimize the chance that areas will overlap, obscuring tumors or creating an image that looks abnormal. “One reason women get called back for further testing is an unclear reading from overlapping tissue,” says Karen Lindfors, a professor of radiology at UC Davis Medical Center. Compression also helps hold the breast still. “Some of the microcalcifications in the tissue may be as small as a grain of sand,” she says. “So any tiny movement could cause blurring.” Finally, compression keeps radiation exposure to a minimum. X-rays don’t penetrate breast tissue easily, so “the thinner the breast, the less radiation we have to use,” Lindfors says. 923,308 The number of active medical doctors in the US…

Take a deep breath before you bicker with family—you might be protecting your brain. British researchers followed more than 10,000 people over age 50 for more than a decade and found that older adults with negative social support (relatives or friends they considered unreliable, critical, or aggravating) were up to 31% more likely to develop dementia. Those who had positive support from spouses or children were 17% less likely to show signs of mental decline over the years. While it’s been known for years that being married and having adult children reduces the risk of cognitive decline, this study shows that it’s the strength and quality of those relationships that provide the mental benefits.…

SERVES 4 Heat 1 Tbsp olive oil in large skillet over medium heat. Add: 1 lb ground chicken 1 tsp dried oregano and ½ tsp black pepper. Sauté until chicken is no longer pink. Divide chicken among 4 warmed whole wheat pitas. Top with: 1 tomato, diced ½ cucumber, diced ½ cup low-fat Greek yogurt ¼ cup crumbled feta. NUTRITION (per serving) 422 cal, 31 g pro, 39 g carb, 6 g fiber, 3 g sugars, 17 g fat, 5 g sat fat, 107 mg chol, 469 mg sodium…

MELATONIN, a hormone produced in the brain’s pineal gland, helps control sleep-andwake cycles determined by the body’s internal clock, or circadian rhythm. Natural melatonin levels normally rise in the later evening, a few hours before typical bedtime; production of the hormone slows with age. Synthetic melatonin mimics the body’s own version and has long been touted as a drug-free cure for insomnia. It’s fourth on the list of the most frequently used natural products, according to the National Center for Complementary and Integrative Health (NCCIH), and it’s currently taken on a regular basis by more than 3 million US adults. But does it work? THE CLAIM Synthetic melatonin will cure insomnia, putting you to sleep even faster than the natural kind your body is already producing. THE EVIDENCE Insomnia comes…

Tieraona Low Dog, MD, is a physician, educator, author, and expert in the fields of integrative medicine and women’s health. IT’S GENERALLY healthy to sweat, but excess perspiration can bring unintended consequences. One common problem is athlete’s foot or other infections caused by the Candida fungus, which thrives in hot, moist areas, such as between the toes, in the groin, and under the breasts. Signs of a fungal infection include a scaly rash that causes itching and burning. These infections are contagious and often spread by sharing towels or walking barefoot in public showers or locker rooms. People who work or play in wet or humid places, are overweight, or have weakened immune systems are most at risk. To prevent infection, dry your skin thoroughly after bathing. Avoid sharing towels,…

Lost 10 pounds! “I started eating dinner for breakfast.” Former federal agent Myrna (Ma) Velez, 45, regularly competes in obstacle course races and strongwoman competitions. But even she had trouble shaking a stubborn 10 pounds after she suffered an injury, a financial setback, and the death of her grandmother a few years ago. What helped her get back on track: “I stopped eating heavy meals at night,” she says. Instead, she started having what she might have had at dinner for breakfast. “Seriously, I will have pepper steak and rice at 10 AM.” Lost 40 pounds! “Sharing my story online changed everything.” If you visit Julie Farmer’s blog, The Weight of My Weight, you’ll notice one thing right away: She’s honest. And thorough. Farmer, 50, has published her thoughts, recipes,…

Prana Quinn Tank Top $60; prana.com Made from 45% recycled polyester, this supersoft tank offers ample stretch and support without creating back bulge. Testers loved how they looked coming and going. C9 Champion Short Sleeve Mesh T-Shirt $20; target.com Mesh details reveal just a hint of skin while the loose fit and high-low hem keep you comfy and confident. “This was my favorite of all the tops I tried,” said one tester. “It was modest but not dowdy.” Free Fly Bamboo Motion-V Tee $38; freeflyapparel.com Made with soft and breathable bamboo fabric, this ultracomfy shirt is naturally sweat-wicking and odor resistant. “It’s the perfect top to throw on and go,” said one tester. “Great for walking!” New Balance Perfect Tank $40; newbalance.com This top keeps your backside covered, while strategic…

Patagonia Women’s Active Briefs $24; patagonia.com Lightweight, seamless, tagless, and ridiculously comfortable, this pair pleased our testers, who wore them under everything from yoga pants to running shorts. Another perk: The waistband lies flat and doesn’t roll. Free Fly Bamboo Bikini Brief $20; freeflyapparel.com Wedgies won’t get in the way with this stay-put pair made from ubersoft bamboo fabric. You’ll happily wear them for walking, toning, or whatever your day demands. Lululemon Namastay Put Thong II $16; lululemon.com Our testers were meticulous about what they wanted in a thong—no lines or movement and just the right width—and this was the only one that met their standards. “It was like a second skin,” said one tester. Boody Boyleg Briefs $10; boodywear.com For a little more coverage, slip on these seamless boy…

Cognitive function can decline with age, affecting not only memory but also focus, processing speed, and concentration. But it doesn’t have to: Groundbreaking research suggests that you can keep your brain growing and changing throughout your life, a concept known as neuroplasticity. “Age-related cognitive decline slows down this plasticity,” says Hong Kong–based neuro-ophthalmology researcher Mithu Storoni, author of Stress-Proof: The Scientific Solution to Building a Resilient Brain and Life. “To slow down the decline is to force the brain back into ‘grow’ mode.” The best part is that you don’t have to make seismic changes to stimulate this growth. We spoke to top experts to uncover specific things you can do to get the mental benefits in minutes. Some of these suggestions increase the size of the brain, and others…

Many of us rush through our days on autopilot, going from one errand, family obligation, or social event to another. In fact, Harvard researchers have found that we spend up to 50% of our lives distracted by past or future concerns rather than in full awareness of our surroundings at any given moment. This frenetic activity taxes our brains and our bodies. One solution is to practice mindfulness, a form of meditation that requires you to simply pay attention. Unlike other meditative practices in which you’re encouraged to empty your mind of thoughts, “mindfulness means being intentionally present in whatever you’re doing, with an engaged curiosity of some kind,” says Elisha Goldstein, a psychotherapist and the author of Uncovering Happiness: Overcoming Depression with Mindfulness and Self-Compassion. Mindfulness can be challenging—…

Find them! Strengthen the language centers of your brain by looking for the words (below right) hidden in the grid. They can be read forward, backward, up, down, or diagonally, and they occasionally share letters. Can you locate all 18? ANTIOXIDANT BRAINPOWER CONFIDENCE CURE ENVIRONMENT GNOCCHI HEIRLOOM INFLAMMATION MELATONIN MICROBIOME MINDFULNESS NATURAL PEPPERMINT PHYTONUTRIENT PROBIOTICS RATATOUILLE SYSTOLIC VITAMIN…

YOUR HEALTHIEST YOU AT ANY AGE I read every issue of Prevention front to back, and it always teaches me something new. I am 28, though, and I understand that most of your readers are probably older. I would love it if there were more articles geared toward a greater variety of ages. Candice Malloy / Conway, SC I felt that this article portrayed an outdated image of a healthy 60-year-old. Sixty isn’t what it used to be! Many of my “older” friends and I are still challenging ourselves physically, working or deeply involved in community service, and socially active. Jane Jewell / Houston Please incorporate age 70+. After all, because of you, we are healthy! Pattie Carmen / Corvallis, MT FORWARD MOTION My hat is off to Eileen Gradwell,…

IS THE HUMAN brain hardwired for morality? A study at University College London in the UK found that brains respond more strongly to money gained fairly than to funds obtained as a result of an immoral action. Participants in the experiment were promised cash if they either anonymously inflicted pain (via electric shock) on strangers or inflicted it on themselves instead. Most people were more willing to harm themselves than to hurt others. During the study, brain scans showed that the part of the brain that controls moral judgment was communicating with the part that computes the value of an action. The connection between these two areas of the brain might be responsible for dampening the appeal of profiting at someone else’s expense, says study coauthor Molly J. Crockett, an…

REMEMBER YOUR MEAL Your memory can be a potent weight loss tool. Researchers have found that people with good short-term memory feel satiated faster than people with spottier recall. In other words, remembering that you ate a big breakfast might help you eat less at lunch Being mindful while you eat is one way to set the memory (see p. 80), says Noelle Nelson, an assistant professor of marketing and consumer behavior at the University of Kansas. Or try keeping a food journal that will remind you of everything you’ve eaten. EAT MORE VEGETABLES Going meatless can help with weight loss. In a recent study of 74 people with type 2 diabetes, subjects ate either a vegetarian diet or a traditional diabetic diet, both of which were 500 calories less…

Constipation is one of the most common GI problems, and it becomes more prevalent with age, especially in women, who are twice as likely to experience it as men are. The condition is defined as fewer than three bowel movements a week or movements that are difficult to pass. Occasional constipation has many causes, including medication side effects, dietary changes, and dehydration. Some diseases, such as Parkinson’s and multiple sclerosis, as well as problems with the nerves or muscles of the digestive system, can lead to chronic constipation. The problem usually isn’t dangerous, but recurrent backups may lead to painful issues like hemorrhoids or anal tears. 12–19 Percentage of Americans estimated to have constipation PREVENTIVE MEASURES 1 Fiber Fiber in foods like beans, fresh fruits and vegetables, oatmeal, and whole…

Andrew Weil, MD, is founder and director of the Arizona Center for Integrative Medicine. HIGH BLOOD pressure, or hypertension, occurs when blood pushes against artery walls with excess force. Over time, this can cause arteries to thicken, which restricts blood flow and increases the risk of a heart attack or stroke. To measure blood pressure, a doctor uses an inflatable cuff and a pressure-measuring gauge. You can check your blood pressure at home with a similar device, which costs $30 to $100 or more and may be covered by insurance. Blood pressure is measured in millimeters of mercury (mm Hg) and presented as systolic pressure (the force as the heart contracts) over diastolic pressure (the force as the heart relaxes between beats). Healthy blood pressure is lower than 120/80 mm…

Pill overkill The best nutrients for the human body come from fruits, vegetables, and other foods— not supplements. Walk into any pharmacy, and the bottles of vitamins and supplements occupy some serious shelf space. There’s an alphabet of choices from vitamin A to zinc. They come in tablets, capsules, liquids, and gummies, in formulations for men, women, kids, teens, seniors, and athletes. The bottles are usually located in a section next to the over-the-counter drugs for allergies, colds, and indigestion, which gives the supplements credibility by association. They are there, the labels attest, to address whatever health problems you’re worried about. “Supports bone, colon, muscle, immune, and breast health.” “Helps maintain a healthy heart.” “May reduce the risk of osteoporosis.” “Supports urinary and bladder health.” “Boosts energy and stamina levels.”…

1. Under Armour UA Big Logo No-Show $20 for 6; underarmour.com Think socks should be worn but not seen? This low-profile pair does the trick while helping feet stay dry. 2. Asics Cooling Single Tab $14; asics.com Lightweight yarn keeps feet cool while well-placed padding reduces friction in the heel and forefoot. 3. Drymax Running Lite Mesh No-Show Tab $12; amazon.com Moisturerepellent fibers lift sweat away from skin, reducing the risk of blisters. 4. Bombas Women’s Marls Ankle Sock $12; bombas.com The smart honeycomb stitching on these lightweight socks provides extra arch support and cushion.…

Livi Active Reflective Camo Tank $40; 14/16–26/28; lanebryant.com Testers gave this shirt high marks for fit and function. “This top was made for curvy gals,” one tester said. “I’d wear this for any workout.” Bonus: When hit with light, reflective fibers woven into the fabric shimmer so drivers can see you. K-Deer Capri $88; XS–4XL; k-deer.com The silky feel of these sweat-wicking leggings made them a favorite pick for everything from walking and yoga to lounging. They’re made with eco-friendly dyes and UPF 50+ fabric, too. RBX Plus Stratus Raglan V-Neck Tee $25; 1X–3X; rbxactive.com This top offers a bit of shaping with room to spare. One tester said, “It’s lightweight, and it covered the areas I didn’t want to accentuate, including my butt and upper arms.” Lineagewear Multi Peacock…

NEWS ABOUT KNEES IMPLANTS Women experience more complications after hip or knee replacements than men do. That’s at least partly due to women’s greater sensitivity to the metals used in the implants, according to a new study at Rush University. Nickel, for instance, is commonly used in knee replacements, and an estimated 17% of women versus 3% of men are hypersensitive to the metal. If you need a joint replacement, ask about having a metal-sensitivity blood test before the procedure. ARTHROSCOPY Knee arthroscopy, in which doctors diagnose and treat knee problems by inserting a camera and instruments through a small incision, is now the world’s most common orthopedic procedure. Yet a review published in BMJ shows that it rarely provides any benefit. The analysis of 25 studies found that fewer…

THIS DRINK’S apricots and carrots are rich in the antioxidant beta-carotene, which the body converts into vitamin A. The vitamin can potentially offset skin aging, as well as damage from environmental factors like UV rays and pollution. The smoothie also contains cinnamon, which can improve circulation, helping skin repair itself. SILKY-SKIN SMOOTHIE Blend . c ice cubes; ? c whole Greek yogurt; . c grated carrot; 1 tsp honey; . tsp cinnamon; 2 dried apricot halves, chopped; and 1 fresh apricot, pitted and coarsely chopped. NUTRITION 130 cal, 8 g pro, 21 g carb, 3 g fiber, 17 g sugars, 3.5 g fat, 2 g sat fat, 10 mg chol, 49 mg sodium 23 Percentage of people who struggle with insomnia on Sunday nights 2 Percentage of people who struggle…

Dynamic stretching HOW IT HELPS Moving joints and sore muscles increases circulation to tight areas, such as the hamstrings. BEST FOR Warming up before exercise Foam rolling HOW IT HELPS This form of self-massage loosens tight muscles, improves flexibility, and helps reduce pain. BEST FOR Hamstrings and quads Kinesiology tape HOW IT HELPS This elastic tape lightly lifts the skin, boosting blood flow and relieving pressure. BEST FOR Muscle injuries and shoulder pain…

ACUTE INFLAMMAtion is the body’s natural response to injury or illness (think swelling from a stubbed toe) and helps heal damaged tissues. Chronic inflammation, however, harms healthy cells over time and is spurred by factors such as obesity, smoking, sustained emotional stress, excessive alcohol consumption, and exposure to heavily polluted air. It can result in fatigue and joint pain and is linked to cancer, heart disease, Alzheimer’s, and other major health problems. Making smart food choices can help keep inflammation in check. “One way the body can protect itself and reduce this cell damage is by having a good supply of antioxidants from the foods we eat,” says Rebecca Scritchfield, a dietitian based in Washington, DC. Antioxidants— found in produce, herbs and spices, and other substances like tea—neutralize free radicals,…

Ian Kerner, PhD, is a licensed psychotherapist and a nationally recognized sexuality counselor. IN THE movies and on TV, sex is almost always passionate, glamorous, and reserved for men and women with perfect bodies. We know that’s not how it is in real life, but that knowledge doesn’t stop some of us from harboring insecurities about our attractiveness in the bedroom. In my practice, I’ve seen clients struggle with longstanding body-image issues that prevent them from feeling sexy. Others are worried that they’ve become less attractive to their partner after putting on weight or because of ordinary aging. Frustration with and shame about your body can breed discomfort with sex and, as a result, dissatisfaction with your sex life. In a 2012 study, more than 660 men and women were…

Lost 130 pounds! “I finally realized I’m truly worth it.” Veronica Montoya AGE: 44 HOMETOWN: Anaheim, CA HEAVIEST WEIGHT: 265 CURRENT WEIGHT: 135 “PEOPLE DON’T REALLY look at you when you’re obese,” says Veronica Montoya, who, over the course of 3 years, has lost half her body weight. “I nearly dropped my coffee on the floor the first time someone actually looked me in the eye.” Montoya started feeling invisible at age 9, when her father quit his job as a correctional officer to open a small bakery, where Montoya worked after school and on weekends. Living on Mexican pastries from her family’s store, pizza from a shop next door, and candy from a nearby 7-Eleven, she quickly became chubby. Even worse, Montoya’s father was verbally and physically abusive. “I…

BEST PAD-FREE LIFT Soma Max Support Underwire Sports Bra $60; 32D–44G; soma.com This supportive underwire will keep your breasts separated and jiggle-free without bulky padding. “It feels sporty and cool and can stand up to running or jumping rope,” said a 42DD tester. Mission VaporActive Temper Racerback Medium Impact Sports Bra $35; XS–XL; mission.com Breathable mesh panels on the chest, straps, and back help keep you cool, making this a great pick for sweaty activities like running or cycling. One 34A tester said, “The fit was spot-on and flattering; the cups offered structure without the squish.” Patagonia Women’s Active Compression Bra $55; XS–XL; patagonia.com The seamless design lifts and defines your breasts without pads or underwire. “It’s perfect for walking or yoga,” said a 36C tester. Panache Sport Underwire Sports…

Athleta High-Rise Mosaic Chaturanga to Town Capri $74; athleta.com Perfect fit? Check! A three-layer mesh waistband that hugs in your belly while slenderizing your sides? Check! Pockets to stash your smartphone? Check! What’s not to like? Prana Deco Crop Capri $79; prana.com The mix of stretchy jersey plus a touch of compression gives you a held-in feeling, making these pants perfect for yoga. “They stay in place,” said one tester. “I love that I don’t have to yank them up.” C9 Champion Performance High-Waist Capri $25; target.com Score the thinning effect of black on the back and a pattern on the front with these high-waisted capris. “My lower body looked great from every angle,” said one tester. Old Navy High-Rise Go-Dry Compression Capri $30; oldnavy.com Testers were happily surprised by…

IN SEPTEMBER 2015, Stephanie Bennett, then a 20-year-old communications student at the University of Iowa, started feeling nauseated all the time. She could barely eat. By the time her parents saw her at Thanksgiving break, she’d lost 20 pounds. The family doctor determined that she was suffering from a serious infection of a bacteria called Clostridium difficile (popularly known as C. diff) and put her on consecutive courses of antibiotics. But the infection persisted. I As the illness wore on, Stephanie’s mother learned of a potential treatment: a procedure called a fecal transplant, in which a doctor transfers stool from a disease-free donor to a sick person by way of a colonoscopy. Proponents say it helps restore balance to a patient’s microbiome—the army of bacteria, fungi, viruses, and other tiny…

Just Picked Tomatoes abound at farmers’ markets right now—and star in this Fresh Tomato Tart With Quinoa Crust (recipe on next page). Fresh Tomato Tart With Quinoa Crust This tart’s crunchy bottom layer offers 10 g more protein and 3 g less fat than traditional pie crust. SERVES 8 PREP TIME: 5 MINUTES TOTAL TIME: 40 MINUTES + COOLING TIME 1. c dry quinoa 1/2 c almond flour 2 tsp sugar 1/2 tsp kosher salt 1 lg egg, beaten 1 c whole (or low-fat) Greek yogurt 4 oz herbed goat cheese, room temperature 1 1/2 lb tomatoes (about 2 med), sliced Fresh basil, for serving 1. Heat oven to 375°F. Pulse quinoa, flour, sugar, and salt in food processor until quinoa partially breaks down. Transfer to bowl and stir in…