Innehållsförteckning för March 2018 från Prevention

I DON’T PRETEND to be a gourmet chef. Not even a regular cook. My schedule— and my inclinations—don’t easily allow for consistent meal prep and service. Much to my frustration, I don’t have time to tend a bountiful garden, either—we grow tomatoes on stakes and basil, rosemary, and mint in clay pots in the summer. (I once bought a hydroponic herb kit. Now it’s basking in the sun on the windowsill—in the unopened box.) I want healthy food to be front and center, but I gave up the notion that I could “do it all” long ago. My family is understanding, so no one expects me to don an apron when I get home. Instead, and happily, my husband is the cook in the family. He genuinely loves it and…

Avocado is having a moment. Once avoided by health-conscious eaters because of its high fat content, the creamy superfruit is now being whipped into smoothies, spread on toast, and churned into ice cream. Fueling the trend are studies that highlight avocados’ high levels of beneficial mono- and polyunsaturated fats and potassium, as well as links to improvements in heart health, type 2 diabetes, metabolic syndrome, and even— despite the high calorie count—weight loss. The source of funding for much of this research? The Hass Avocado Board, a California-based collective of importers and growers whose mission is to promote the fruit. For decades, food industry organizations have supplied substantial amounts of cash to fund research. For instance, juice maker Pom Wonderful has reportedly spent $35 million on pomegranate research, sparking countless…

1 Heat 1 Tbsp olive oil in large pot over medium heat. Add 1 green bell pepper, chopped. $0.88 2 Add 1 med onion, chopped. Cook until softened, 1 to 2 minutes. $0.33 3 Stir in 1 lb ground turkey and cook until no longer pink, 3 minutes. $5.99 4 Stir in 1 can (28 oz) crushed tomatoes. $0.79 5 Stir in 1 can (15 oz) red kidney beans, rinsed and drained. $0.65 6 Add 1 Tbsp chili powder and 1 tsp cumin. Cook until slightly thickened, 10 minutes. Season with salt and pepper. $1.13 Total: $9.77 NUTRITION (per serving) 326 cal, 37 g pro, 37 g carb, 11 g fiber, 12 g sugars (0 g added sugars), 6 g fat, 1 g sat fat, 45 mg chol, 402 mg…

Good news for people who avoid long, intense workouts: Research in the American Journal of Preventive Medicine shows that even minimal physical activity can offer health benefits. While 150 minutes of moderate exercise a week is the general public health recommendation, a data analysis of nearly 140,000 older Americans found that those who simply walked, even if they didn’t meet the 21⁄2-hour weekly minimum, had a lower risk of death from all causes than those who weren’t active.…

BRUXISM, THE medical term for teeth grinding, is diagnosed in up to 20% of Americans. The real percentage may be higher, however, because grinding commonly occurs during sleep and often goes undetected until teeth are damaged. The grinding, or bruxing, can lead to bite problems and the loss of tooth enamel. When people clench their jaws while they grind, they can also experience pain. Several treatment options promise relief for noticeable tooth damage, headaches, jaw or facial pain, tired or stiff jaw muscles, and tooth pain or sensitivity. But do they work? Stress reduction THE CLAIM: Stress and anxiety are often at the root of bruxism, and bouts of either (as well as anger or frustration) can trigger teeth grinding while awake or asleep. Behavioral therapy or even simple methods…

HEALTHIER BLOOD PRESSURE Dairy is associated with lower blood glucose levels and lower blood pressure. It can also reduce the risk of obesity and type 2 diabetes. FASTER METABOLISM Legumes like beans and lentils are healthy sources of protein. For every 100 calories of protein you eat, you’ll burn up to 30 calories to digest and absorb it. LOWER RISK OF LIVER DISEASE Whole grains raise levels of the hormone adiponectin, which protects against nonalcoholic fatty liver disease, cancer, type 2 diabetes, and hardening of the arteries. SHARPER BRAIN Eggs provide choline, a nutrient that’s essential for a healthy metabolism and may also help prevent age-related changes in the brain that lead to cognitive decline. REDUCED CANCER RISK One study found that women who eat a balanced diet that includes…

“IT IS A CATASTROPHIC SITUATION. PEOPLE ARE BEING CUT OFF COLD TURKEY. THEY HAVE NOWHERE TO GO.” Lauren Deluca had never thought much about her pancreas until it attacked her. One day in 2015, she felt searing abdominal pain that worsened when she ate. “It was like the scene in Alien,” she recalls—the one where an extraterrestrial creature erupts from a space traveler’s abdomen. The flareups were worst after meals, when they sometimes also included nausea and vomiting. Her doctors were initially stumped in their efforts to diagnose the otherwise healthy 35-year-old, even as her pain worsened. She made repeated trips to the emergency room, where she engaged a series of doctors in an attempt to understand what was wrong and to secure prescription opioids to help her cope. Unfortunately…

The shelves of aisle 15 in my local drugstore host a bewildering array of brightly colored boxes packed with live microbes. The label of one probiotic supplement promises digestive wellness and immune support. Another claims to enable weight loss, and a third offers “delicious chocolate taste.” I read each label carefully but soon become overwhelmed. Do I want “better survivability” or “larger, stronger cells”? Should I go for the extra-strength formula with five times more good bacteria, or do I want something “for a woman’s unique needs”? Probiotics are beneficial bacteria that, over the past 25 years, have emerged as a powerful way to treat some digestive ills. But manufacturers and marketers of supplements have recently begun to pitch an entirely new purpose for probiotics: to help generally healthy people…

In a 2015 study, researchers analyzed the contents of 16 probiotic supplements. Only one accurately identified the contents on its label. Meanwhile, Columbia University researchers found traces of gluten in supplements labeled gluten-free. “That, to me, reflects the disastrous state of the industry,” says Peter Green, a gastroenterologist who took part in that research. “There’s no dietary supplement police.” Probiotics sold as foods or dietary supplements don’t have to go through the same regulatory process that drugs do. Manufacturers can make modest health claims, while often adding the caveat that the statements “have not been evaluated by the Food and Drug Administration.”…

PRECIOUS CARGO Thanks for the article about obtaining our personal health history. When traveling, it’s a good idea to carry paper copies of all records, especially if you have any unusual test results. I also put mine in a thin binder to bring with me to appointments with new providers. You would not believe how happy this makes them. Kathleen-Marie Snipes / Chapel Hill, NC I’ve been maintaining my chronically ill husband’s health records for years. I also carry copies in my purse and the car. You never know when you might need them. Shirley Cockerham / Canton, TX MIND OVER MATTER I’ve been running for 25 years and feel that I have many years of running ahead of me. But many people try to discourage me by saying I’ll…

Several studies are shedding new light on diabetes diagnosis and prevention. In one from the UK, scientists found that the distinction between type 1 and type 2 diabetes may not be as clear as previously thought. Genetic studies of a large health database revealed that 40% of type 1 cases—in which the pancreas doesn’t produce insulin— were diagnosed after age 30, though the disease is typically thought to be identified in childhood. Many of these cases were mistakenly diagnosed as type 2, in which the body does produce insulin but becomes resistant to its effect. The misdiagnosis can be dangerous: Adult type 1 patients may not receive proper treatment and risk developing ketoacidosis, a life-threatening condition. Another study suggests that antioxidants— which include vitamins, minerals, and flavonoids found in plants—may…

Research shows that dementia patients benefit from spending time outdoors—nature can help reduce stress, and physical activity may slow the disease’s progression by keeping the brain active. But many people with Alzheimer’s and similar diseases have difficulty navigating typical green spaces. The Alzheimer’s Foundation of America hopes to change that by making parks accessible to patients and their caregivers. The first park opened in November in Babylon, NY, with wider walkways for wheelchairs and a gazebo with docking ports so visitors can listen to music, a proven boon to the brain and memory. 37 PERCENTAGE OF US CONSUMERS WHO SAY THEY DON’T EAT RED MEAT BECAUSE IT’S TOO EXPENSIVE…

Add beer to the list of foods and beverages promising to relieve menopause symptoms. New Hampshire’s Portsmouth Brewery created a specialty ale called Libeeration that contains eight plant-based ingredients, including motherwort, chamomile, and lemon balm, thought to alleviate symptoms like insomnia and hot flashes. Research results on the effectiveness of herbal menopause treatments are mixed, but that hasn’t deterred curious consumers, who bought out the brew’s first batch in a week. If you decide to try it, JoAnn Pinkerton, executive director of the North American Menopause Society, recommends a limit of one drink per day; alcohol can trigger night sweats and disrupt sleep.…

If doing jumping jacks hurts your knees and shoulders, try this alternative cardio exercise that combines a hip abduction move with a body-weight squat. Exercise physiologist Brook Benten Jimenez says it offers calorie-burning benefits similar to those of jumping jacks without the stress on joints. TRY IT Stand with feet hip-width apart, knees slightly bent, and arms bent and held at chest with palms facing in. This is starting position. Keeping back straight and core engaged, transfer weight onto right heel, lifting left leg out to side. Simultaneously straighten both arms out to sides in T formation to help balance (A). Pause a second, return to starting position, and immediately lower into squat: Hinge at waist and sit hips back, keeping knees behind toes (B). Push up through heels and…

Calorie-free soda once seemed like a dieter’s best friend: Surely swapping a sugary drink for one with no calories would help you slim down. But several studies have failed to confirm this, while others have revealed correlations between diet soda consumption and weight gain and other health problems. A 2017 Current Biology study suggested that diet soda could disrupt your body’s metabolic response, causing you to burn fewer calories. In addition, a large 2015 study in the Journal of General Internal Medicine found that postmenopausal women who drank two or more diet drinks a day were more likely to have a heart attack, stroke, or other cardiovascular problems. Whether you’re trying to cut back on diet or regular soda, it can take time for your palate to adjust to unsweetened…

RESEARCHERS NOTE that more studies are needed to know how best to wean patients off opioids. The journal Practical Pain Management points out that the best candidate has “good coping skills; uses other therapies to help cope with pain, such as exercise, relaxation, and meditation; and…has good social support.” People who fit these criteria, according to the American Chronic Pain Association, should try: Exercise. Numerous studies show that exercise can improve range of motion and flexibility and reduce discomfort. One study published in the Annals of Rheumatic Diseases showed a 22% drop in reported osteoarthritis pain after 6 months of quadriceps exercise. Cognitive-behavioral therapy. Pain can make you feel helpless and dependent on pills for an “easy” solution. But a range of behaviors (smoking, weight gain) and psychological conditions (depression,…

A handful of companies now offer direct-to-consumer microbiome assessments. Getting a bead on your bacteria is as simple as answering some online diet and lifestyle questions, swabbing used toilet paper (for the gut test), and mailing in your sample. Results arrive in a month or two. One of the largest services, uBiome, has an $89 kit that gives you a profile of your microbiome and advice on how to improve it. Viome, which charges $399 per sample, gives you a picture of every living thing in your gut, including viruses and parasites, as well as notes on what those microbes are doing. Experts caution against drawing many conclusions from the results. Scientists are still sorting out what makes a microbiome healthy or not. GUT CHECK The author’s first uBiome test…

1 LIST IT! Flex your recall power by writing down the names of as many herbs and spices as you can remember in 1 minute. We got 15. How did you do? (When you’re done, see if you got the ones we feature in our herb and spice guide on p. 48.) 2 MIND TWISTER Test your logic and vocabulary skills with this riddle: It can be measured on scales but is not a substance. It is blind but is not a living being. What is it? J __ __ __ __ __ __ 3 NUMBER BLOCK Boost your math and spatial thinking skills with this number cube. The columns and the rows should add up to the totals at the bottom and the right. The missing numbers are no…

1 Check that the label is legible and includes your correct name and clear directions on how to take the medicine. 2 If it’s a medication you’ve taken before, make sure it looks the same as usual. “If it doesn’t, it may be because it was switched to a generic drug,” says Bernard. Ask the pharmacist or contact the mail-order pharmacy to be sure. 3 Don’t decide on your own to chew, break, or crush pills that look too big to swallow, as it can alter their effectiveness. Ask the pharmacist if a liquid version or smaller pills are available. 4 If you’re in a store, try to open the container. If you can’t (and you have no small children at home), ask for one that’s easier to open. 5…

Patients, doctors, and caregivers can now track drug regimens via a pill that contains a tiny sensor. When activated by stomach acid, the sensor sends a signal to a wearable patch, which wirelessly connects to a mobile app that registers when medication is taken. For now, the only FDA-approved drug to use the technology is a formulation of aripiprazole (Abilify), which treats schizophrenia, bipolar disorder, and depression. But some specialty pharmacies are already offering the sensor in medications for diabetes, hypertension, and heart failure.…

RED BANANAS Similar in taste to yellow bananas, the red type has more vitamin C and a comparable amount of potassium. PURPLE AND YELLOW CARROTS These were both cultivated before the orange version, and the purple variety contains double the betacarotene, which the body converts to vitamin A. PURPLE TOMATOES Boasting higher levels of anthocyanins, a type of antioxidant, than red ones do, these also have double the shelf life. SQUARE WATERMELONS Created in Japan, they’re regular melons grown in glass boxes so they’re easier to fit in small refrigerators. (Whole square melons and the molds to grow them in are available online.)…

HEARTBURN— the popular term for a burning sensation behind the breastbone—is caused by acid reflux, which occurs after eating when acid from the stomach flows back into the esophagus. When reflux happens frequently, or is so severe that it damages the esophagus or interferes with normal activities, it’s called gastroesophageal reflux disease (GERD). Occasional heartburn can usually be managed with dietary changes or over the counter antacids; GERD requires medical attention. The most common treatment is medication. Antacids that neutralize stomach acid and H2 blockers (such as Pepcid AC and Zantac) that cut down on the amount of acid the stomach produces can provide short-term relief. Drugs known as proton pump inhibitors (PPIs) actually stop stomach acid production almost entirely. An estimated 50 million Americans take these drugs, which include…

1950 Cabbage Soup Diet This plan claims to help followers lose 10 to 17 lb in 1 week, but that brevity makes it unrealistic for anyone looking to shed substantial weight and keep it off. Over the decades that follow, it’s also called the Dolly Parton diet and the Trans World Airlines stewardess diet. 1963 Weight Watchers A 42-year-old housewife, Jean Nidetch, hosts Weight Watchers’ first ever public meeting in Queens, NY, which draws 400 people despite a lack of paid advertising. Nidetch had amassed a fast-growing following after she began inviting friends to her apartment to provide support while they were trying to lose weight. Later, Weight Watchers develops a point system to make it easier for adherents to maintain balanced, healthy eating habits long-term. 1975 Cookie Diet Florida-based…

MINT Menthol, which gives this herb its cool, is a natural decongestant that helps relieve cold and allergy symptoms. Mint also contains high levels of antioxidants, compared with other foods, helping protect the body from free radicals that increase the risk of certain diseases. There are more than 600 varieties, but spearmint and peppermint are used most often in cooking and make a refreshing addition to both sweet and savory dishes. TRY THIS Citrus is the perfect companion to mint. For a healthy dessert, top orange slices with fresh mint and toasted coconut flakes. CUMIN This spice, with its musky, peppery flavor and citrusy aroma, contains plant chemicals that may temporarily increase some functions of metabolism. It can inhibit cholesterol absorption to help lower LDL (“bad”) cholesterol and stimulate enzymes…

Drink More Kefir The cultured, fermented milk drink brims with a microbial payload that scientists haven’t yet fully quantified. Some research studies suggest that it could have anticancer properties or help lower cholesterol. Train Your Gut In a new study, scientists recruited 32 sedentary people and asked them to start an endurance exercise routine. The researchers saw changes in participants’ microbiomes that reversed once they stopped exercising. Feed It Wisely The average American ingests so little fiber that Jens Walter, a microbiologist at the University of Alberta, worries we might be “starving our microbiome.” Eat more fruits and vegetables and replace refined grains with whole grains. Skip the Antibacterials A recent study in mice suggests that the antibacterial additive triclosan can profoundly alter the microbiome. The effects in humans are…