Innehållsförteckning för February 2019 från Prevention

Spare antibiotics should be disposed of, but many Americans hold on to them—or worse, dole them out without a doctor's supervision, says research presented at the American Academy of Pediatrics National Conference. A survey of nearly 500 parents found that 73% of those who kept leftover antibiotics distributed them to people they weren’t prescribed for or took them themselves. That’s a big no-no. Popping antibiotics unnecessarily can lead to resistance, meaning they might not work when you actually need them; plus, people may be allergic or experience serious side effects, creating a potentially dangerous scenario. 33 PERCENT THAT’S HOW MUCH PEOPLE WHO FOLLOW A MEDITERRANEAN DIET MAY SLASH THEIR RISK OF DEPRESSION, likely due to the high volume of anti-inflammatory foods the diet includes, says a new study in Molecular…

OMEGA-3 You’ve heard that eggs are a good source of omega-3 fatty acids, but if that’s your hope, make sure your carton has them on the label—eggs are high in them only if the chickens were fed omega-3–rich flaxseed. ANTIBIOTIC FREE This means the chickens laying those eggs weren’t given antibiotics, a tactic some farmers use to promote fast growth. PASTURED If you see this on the carton, it indicates that the chickens were free to roam outside and eat whatever they wanted. FREE-RANGE This indicates that the chickens were given time outdoors, but there’s no way to tell whether they were given one hour or 24 hours a day to roam beyond the coop. CAGE-FREE The term sounds similar to “free-range,” but it’s different—it means the birds weren’t locked…

Go to the bathroom before you start a workout so you’ll have less urine to leak. Do Kegels, specific exercises designed to strengthen your pelvic floor (search online or ask your doctor for a how-to). Wear a pad during exercise. It might not be ideal, but at least you won’t be left with visible wet spots. Keep yourself in tip-top shape with healthy habits like eating right and getting enough sleep. Conditions like diabetes, obesity, and heart problems can affect bladder function.…

Stop us if you’ve heard this one before: A smart, accomplished woman who knows a thing or two about health decides to kick her habits up a notch in January. Maybe she’ll summon a hefty dose of willpower and start doing yoga, or juicing, or eating more leafy greens, or going to bed earlier—the particulars don’t matter. What does matter is the outcome. For a few days or maybe weeks, she adheres to her plan. Then she gets busy. Or stressed. Or tired or bored or distracted. And, well, you know the rest: A month down the road, she finds herself making a milkshake in her juicing jar and streaming The Big Bang Theory at 11 p.m., her willpower crumpled in the trash alongside a bag of limp and liquefying…

It might seem as if you can’t go a week lately without hearing something new about cancer. One day it’s about revolutionary treatments, the next it’s updated screening guidelines. “There have been far more cancer drugs approved by the FDA in the past five years than at any time previously,” says Richard Schilsky, M.D., chief medical officer of the American Society of Clinical Oncology. It’s an exciting time, but what’s the best way to take care of your health? The expert insight here will help. Are lung cancer screenings worth it? Early detection is especially important for lung cancer. “By the time people have symptoms, the disease is often advanced,” says Jacob Sands, M.D., a physician at Dana-Farber Cancer Institute and instructor of medicine at Harvard Medical School. “Without screenings, 70%…

THIS MONTH, JILLIAN MICHAELS TURNS 45, and the mom of two is as strong and fierce as ever. In her new book, The 6 Keys: Unlock Your Genetic Potential for Ageless Strength, Health, and Beauty, she details her strategies for staying that way. As you think about your 2019 fitness goals, don’t assume you already know what your body can do. This simple but powerful workout from Jillian is designed to make any body stronger, which will help you get leaner, prevent pain, and feel your best. Try it—and you’ll see just how capable you are of recharging your health. FOR ALL MOVES, USE DUMBBELLS BETWEEN 2 AND 15 LBS, DEPENDING ON YOUR FITNESS LEVEL. Bridge With Lat Pull GREAT FOR: glutes, lower back, upper back THE PAYOFF: You can…

I’ve worked for six years in the cardiac unit at Rose Medical Center in Denver. As a cardiovascular registered nurse (C.V.R.N.), I’ve cared for people of all ages, sizes, ethnicities, and backgrounds who have had chest pain and heart attacks. I know that heart trouble comes in many forms, and that sometimes it’s predictable and sometimes it’s surprising. I know exactly what the warning signs are, so I’ve rolled my eyes at people who stroll into the emergency department reporting chest pain that has been going on for two days. Why would anybody risk his or her life by delaying treatment? Then I became one of those people. And I let mine go on for six days. ➜ MICHAEL WAHL, M.D., CARDIOLOGIST, ROSE MEDICAL CENTER: “300,000 people a year die…

ACTIVE 25 MIN. TOTAL 55 MIN. MAKES 10 MUFFINS ⅓ cup plus 2 tsp sugar1 tsp orange zest1 cup wheat bran1 cup whole-wheat flour1 tsp baking powder½ tsp baking soda½ tsp ground cinnamonPinch kosher salt¼ cup unsweetened applesauce½ cup buttermilk¼ cup olive oil1 large egg1 ripe red medium pear 1. Heat oven to 350°F and line a 12-cup muffin pan with 10 paper liners. In a bowl, combine 2 tsp sugar with orange zest. 2. In a medium bowl, combine bran, flour, baking powder, baking soda, cinnamon, salt, and remaining ⅓ cup sugar. 3. In a large bowl, combine applesauce, buttermilk, oil, and egg. Add the dry ingredients to the wet ingredients and mix just until combined. Cut half the pear into ¼-inch pieces and fold into batter. 4. Divide…

A small study by McGovern Medical School at UTHealth in Houston used ultrasound to determine that after people downed a 24-oz energy drink, their blood vessels constricted. That’s dangerous because it could impair the blood vessels’ function. Researchers think the combo of common ingredients such as caffeine, taurine, sugar, and herbs may be to blame. Instead, reach for a better-for-you energy booster like water or matcha green tea, or for foods full of H2O such as citrus, cucumber, or berries, advises Marisa Moore, a registered dietitian nutritionist in Atlanta. “Proper hydration can help you stay sharp without caffeine jitters," she says.…

THE MORNING OF: If you’re having eggs, avoid breath vandalizers like garlic and onions and reach for whole-grain toast or oatmeal and fruit, which yield long-lasting energy. For a brain boost, try sprinkling ground flax on oatmeal—it’s rich in nutrients that can increase concentration, focus, and alertness. 90 MINUTES BEFORE: Charge up with a meal ideally containing protein, complex carbs, and healthy fat, a trifecta that promotes sustained energy—think chicken and avocado on whole-grain bread. Or munch on nuts. 45 MINUTES TO GO: Prep your brain with a cup of coffee—research shows that it benefits short-term memory, attention, and problem-solving. Stick to one or two cups, though, so you won’t get the caffeine shakes. Excerpted from What to Eat When by Michael F. Roizen, M.D., and Michael Crupain, M.D., M.P.H.,…

You can look fresh-faced—no matter what your age!—with a few surprisingly simple science-backed tricks. Here, the research behind looking younger, plus quick-fix product picks. LAUGH A LITTLE! A big grin spreads good feelings, and research suggests that a happy-go-lucky outlook may be related to appearing more youthful too. An Olay study found that women who had a positive attitude were 30% more likely to have facial skin that looked more than 10 years younger than their age. AGELESS SECRET: Make your smile truly sparkle with whitening strips like Crest 3D White Luxe Whitestrips Glamorous White ($45, drugstores), whose results rival those you can get at a dentist’s office. To save time, wear them while you shower! STAY COOL Avoid too much infrared radiation (IR), a type of energy emitted as…

Get to know this sensitive breathing, sneezing, and smelling machine. 1 Its Structure Your nose is more complicated than it looks. Let’s start with the nares, or nostrils: They are lined with hairs (to filter out airborne debris) and connect to the nasal passage. This is made up of three “turbinates”—small shelves of bone and soft tissue that warm and moisten air before directing it where it needs to go; this humidification helps protect the lungs and bronchial tubes from irritation. The entire nasal cavity is lined with a mucous membrane, which helps trap any particles, bacteria, or allergens that do make it past the nostrils. If your nose gets aggravated, the membrane becomes inflamed, which is why you feel stuffy. And then there are your sinuses, hollow air pockets…

Is this a Center of Excellence? Look up the National Cancer Institute’s NCI-Designated Cancer Centers, which offer the latest in innovative clinical trials, or the Surgeon’s Commission on Cancer certification, which collects quality and outcome data as part of its certification process, suggests William Nelson, M.D., Ph.D., director of the Sidney Kimmel Cancer Center at Johns Hopkins. Does it have a multidisciplinary approach? “Cancer is complicated, and there are often many treatment options,” says Dr. Schilsky. “A multidisciplinary tumor board means you have cancer specialists, surgeons, radiation oncologists, pathologists, and more working together to review your case.” Is it affiliated with a university? “In many cases, these hospitals are involved in cancer research,” says Dr. Schilsky. “Their specialists will be up to date in their fields and may have access…

From refreshing smoothies to chocolaty-rich brownies, here’s proof that heart-healthy avocados are destined for so much more than guac. BERRY-AVOCADO SMOOTHIE Blend 1 avocado, 2½ cups orange juice, and 2 cups each frozen berries, packed baby spinach, and ice until smooth. Serves 4. NUTRITION (per serving): 185 cal, 3 g pro, 30 g carb, 6 g fiber, 19 g sugars (0 g added sugars), 8 g fat (1 g sat fat), 0 mg chol, 25 mg sodium SMART SWAP Because avocado is high in unsaturated fat and has a creamy texture, you won’t miss the butter one bit. AVOCADO BROWNIES ACTIVE 15 MIN. TOTAL 50 MIN. MAKES 16 Cooking spray, for the pan4 oz dark chocolate, chopped½ cup almond flour½ cup all-purpose flour¼ cup unsweetened cocoa powder½ tsp baking powder½…

GO NUTS! Eating one daily serving of walnuts can lower your chances of cardiovascular disease by up to 19%. FLAVOR BOOSTER Grated garlic amps up homemade salad dressings without adding any sodium. POM POW Packed with antioxidants, fiber, and vitamin C, pomegranate can help boost brain health. Wheat Berries with Pomegranate ACTIVE 20 MIN. TOTAL 1 HR. SERVES 6 3 Tbsp extra virgin olive oil, plus more for drizzling1 medium onion, chopped2 cups wheat berries, soaked overnight and drained4 cups water or low-sodium chicken broth Kosher salt and pepper⅓ cup flat-leaf parsley2 Tbsp dill, chopped⅓ cup blanched almonds, toasted1 pomegranate, deseeded3 Tbsp pomegranate molasses5 oz feta cheese, sliced 1. Heat oil in a large skillet on medium. Add onion and cook, stirring occasionally, until tender, 5 to 6 minutes. Add…

Your furry family members already stole your heart, so don’t forget to take care of theirs. About 10% of all cats and dogs in the United States have heart disease, say the Cardiac Education Group and the American Veterinary Medical Association, and it’s even more prevalent in older animals. A heart disease diagnosis might sound scary, but early detection, the right doctor, and proactive steps can help your pet live a longer, healthier life. 1 Know the warning signs The most common symptom is sudden difficulty breathing, explains Philip Fox, D.V.M., head of cardiology at Animal Medical Center in New York City. Fainting, coughing, lower exercise tolerance, unexplained loss of appetite, and abdominal swelling can all point to heart problems as well. 2 Get regular checkups A simple stethoscope can…

Should you swap your skin creams for a few potted ferns? A new study by the Royal Horticultural Society found that indoor plants help increase moisture in the air, which can combat dry skin. The dirt: It happens through a natural process called evapotranspiration, in which plants lose water through their soil and leaves that is released into the air as humidity and can help boost skin’s moisture levels. Plants requiring more water can generate more humidity—the best skin hydrators in the study were peace lilies and ivy. Even more reason to go green!…

SERVES 4 1 In a bowl, toss together 3 large tomatoes (chopped), ½ small red onion (finely chopped), 1 jalapeño (thinly sliced), 2 Tbsp lime juice, and ¼ tsp each salt and pepper. $2.49 2 In a large bowl, whisk together 8 large egg whites plus 4 yolks with 2 Tbsp water, ¼ tsp salt, and ½ tsp pepper; mix in 12 low-salt tortilla chips (broken into small pieces). $2.07 3 Heat 1 Tbsp olive oil in a large nonstick skillet on medium and cook, stirring with a rubber spatula every few seconds, 2 to 3 minutes for medium-soft eggs. 10¢ 4 Fold ½ avocado (diced) and ½ cup cilantro (chopped) into tomato mixture. Serve eggs on ½ small head romaine lettuce (leaves torn); top with salsa. $1.48 TOTAL: $6.14…

If you get in 10,000 daily steps, you will have walked roughly 5 miles—much easier than hopping on a treadmill at the gym! It takes most people about 15 minutes to walk 500 steps (a quarter of a mile). Next time you have a travel delay, pace or march in place. Newbie runner? Try it for just 5 minutes a day. One study analysis said this was associated with a 30% reduced risk of death.…

What actually causes joint pain? WHEELER: It’s triggered by inflammation, which can result from myriad factors, including injury, repetitive use, poor diet, bursitis, autoimmune conditions such as rheumatoid arthritis, and Lyme disease. While joint pain can occur at any age, it’s more common as we get older, and acupuncture can bring your body back into balance naturally. It’s equally effective on all joints, whether you have an aching knee or a bothersome wrist. So how does acupuncture relieve that pain? WHEELER: Acupuncture, a traditional form of medicine that’s been used successfully for centuries, stimulates certain body points with presterilized single-use disposable needles. Since biomedical sciences are a relatively recent development, we’re still learning exactly what occurs at a cellular level during an acupuncture treatment, but we do know that it…

1 BODY HYDRATORS Don’t skip the skin under your chin: Body skin that’s cared for can look up to 10 years younger, studies have shown. Make quick work of moisturizing with a lotion formula that can be sprayed on so it’s easier to reach and coat all areas or used on wet skin to eliminate absorption time. PREVENTION PICKS: Aquaphor Ointment Body Spray, $11, drugstores; Curél Hydra Therapy Itch Defense Wet Skin Moisturizer, $11, drugstores 2 AN EYE “LIFTER” Open up sleepy or saggy eyes in seconds by blending a dab of a light-colored, shimmery neutral eyeshadow or highlighter under each eyebrow’s arch. PREVENTION PICK: Milani Brow & Eye Highlighters, $7, drugstores 3 A DAILY PEEL Facial peels, which contain acids like glycolic acid that dislodge dead skin cells to…

It’s that constant “gotta go” feeling, accompanied by knifelike pain with urination. And then the terrifying sight of pee the color of cranberry juice. Anyone who has had this miserable experience knows the diagnosis: the dreaded urinary tract infection (UTI). The only thing more miserable? When it happens again…and again…and again. Recurrent urinary tract infection is defined as more than two infections in six months or more than three infections in a year. No age is spared—even healthy young women are at risk. A UTI happens when bacteria (usually E. coli) that normally populate the gastrointestinal tract make their way to the urethra and then to the bladder. The female urethra is much shorter than the male one, which is why women are the ones who suffer. E. coli are…

Just because it’s bedtime doesn’t mean we’re sleeping: More than one in three Americans aren’t getting enough shut-eye, according to the Centers for Disease Control and Prevention. If you’re part of this tired tribe, you might be tempted to shell out big bucks in the hope of getting more or better sleep. Not only does it feel bad to be wiped out, but “poor sleep can lead to weight gain, lower libido, and a weakened immune system and affect skin, muscle, and bone health,” says Michael Breus, Ph.D., a fellow of the American Academy of Sleep Medicine. Check out what the experts say about three popular types of sleep-enhancing technology. SOUND MACHINES WHAT THEY ARE: Bedside units use white noise (like something that mimics a fan whirring), and nature sound…

Sometimes one plus one equals more than two. These foods, when cooked and/or eaten together, bring out each other’s best nutritional qualities (and taste amazing). Try these combos to get more from your meals and make your taste buds twice as happy. TOMATOES + PESTO You know them as a mouthwatering Italian appetizer, but these two can also heal your body. Tomatoes are a rich source of lycopene, a phytochemical that fights damaging free radicals and could help protect you against cancer. But here’s the thing: Fat helps the body absorb the lycopene in food. “Research has shown that cooking tomatoes with olive oil actually increases the concentration of lycopene in your blood,” says Shreela Sharma, R.D., an associate professor at UTHealth School of Public Health in Houston. One great…

MISSING NUMBERS What number does each letter stand for in this subtraction problem? ANAGRAMS Use the letters in these words to create another word or phrase related to the first. THE EYES _ _ _ _ _ _ _ ADMIRER _ _ _ _ _ _ _ SCHOOLMASTER _ _ _ _ _ _ _ _ _ _ _ _ LOGIC PUZZLE Four friends each got a cat and a dog last week. Each person named his or her dog a different name, then named his or her cat after another’s dog. Can you determine the names of the cats and dogs? 1. One of the dogs is named Mack.2. Harry’s cat is not named Benji.3. Harry’s dog is named Ruff.4. Danny’s cat is named Dorothy.5. Gina named her cat…