Innehållsförteckning för October 2020 från Prevention

Can’t nod off? What you’ve been eating may be to blame. Columbia University Irving Medical Center researchers analyzed food diaries from more than 50,000 postmenopausal women and found that those who consumed lots of refined carbs—particularly added sugars—were more likely to develop insomnia compared with those who consumed more fiber-filled produce. Why? Refined carbohydrates like sugar can spike blood sugar, which then prompts the release of insulin to lower it. But when blood sugar levels dip, that triggers the flow of stress hormones like adrenaline and cortisol, which may mess with your sleep. Not So Sweet We’ve always taken a skeptical stance on sugar, even devoting an entire issue to it in December 1953. We said then, “The story of sugar is a fine example of man’s inability to let…

In a year when uncertainty and heightened anxiety have become the norm, it’s worth exploring the moves we make in all areas of our lives. What intentions are driving our actions with family, friends, and coworkers? Are we reacting to stress and current events, or have we determined a thoughtful approach to a challenge? Here are some strategies that can help you make every move from a foundation of well-being. 1 EMBRACE OTHER POSSIBILITIES. It’s common to hold the mindset that life is a zero-sum game, that some people win while others have to lose. But it’s time to question this scarcity mentality, whether we’re resolving issues at home, developing inclusive societies, or approaching the climate crisis. How can we design communities that increase value and vitality for everyone? 2…

1 No Bones About It Contrary to what many people think, teeth aren’t bones—and they’re even harder. The white layer you brush is the enamel, and beneath is calcified tissue called dentin. Both protect the fleshy pulp, which contains those oh-so-sensitive nerves. Also unlike bones, teeth don’t regenerate well, which is why decay often means it’s curtains for a tooth. How many you’re born with can vary, but most of us have 20 to 32 teeth to do a number on food. From front to back, the incisors chop, the canines rip, and the premolars, molars, and wisdom teeth mash food into a consistency you can swallow. 2 When Plaque Attacks Cavities are sneaky little buggers. They start with the bacteria in your mouth, which prefer a more acidic environment…

There’s still time to sign up for our virtual 5K on October 3—it’s the event where the walking is real, but the community is virtual. Here’s how to join the thousands of other walkers taking part: ▸ SIGN UP: Registration is free! Visit runsignup.com/prevention-virtual-walk to become an official member of our community; you can even create a team with your family or friends. Everybody who registers gets access to Denise Austin’s two-week and four-week training plans, as well as an “I Did the Prevention Virtual Walk” sign you can print at home. During registration, you’ll also see options to buy a bib number, a T-shirt, and other goodies. ▸ WALK: On October 3, walk 5K (3.1 miles) whenever and wherever you like: In your neighborhood, in a state park, on…

With acne or a sore shoulder on one end and difficulty breathing or chest pain on the other, all health issues fall somewhere on the vast spectrum running from I’ll get to it whenever to Call EMS. Still, there are problems that need to be checked out within a given window to give you the best chance of a happy resolution. “Certain illnesses and injuries should be evaluated and treated within a narrow time frame, often the sooner, the better,” says Jennifer Maynard, M.D., a family medicine physician at the Mayo Clinic in Jacksonville, FL. That said, there’s no need to panic if you don’t make it in under the wire—your doctor can help you determine your next step. If you’re ever unsure whether a particular situation is urgent, call…

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This season’s unofficial mascot is good for more than just carving. Pumpkins are a fall superfood high in carotenoids, phytonutrients with serious antioxidant properties, and they also contain vitamin C. That’s particularly good news considering a new study in BMJ: It analyzed health data from thousands of Europeans and found that having higher levels of vitamin C and carotenoids in the blood was associated with a lower risk of developing type 2 diabetes. The researchers calculated that eating just 66 g of pumpkin per day (that’s about half a cup) could result in a 25% decreased risk of developing the disease. Look for canned organic pumpkin, or try roasting fresh pumpkin in the oven, then season with savory flavors for a hearty side dish—or make it into a festive nutritious…

Food insecurity has increased sharply in America because of the widespread economic crisis caused by COVID-19. It’s estimated that as many as 54.3 million people won’t have access to enough food for their households this year—up from 37 million pre-pandemic. In addition to turning to federal support, families have depended on local food banks to fill the gaps. These organizations face declines in donations and volunteers, but continue to do the hard work needed to help their communities. How You Can Pitch In In partnership with Feeding America, Prevention and Hearst Magazines are committed to putting an end to hunger. To help food banks feed families in need, please donate at feedingamerica.org.…

SLEEP SOOTHER Nutmeg stimulates the release of serotonin, which leads to production of melatonin. It also contains significant levels of the relaxant magnesium. Mix up this nightcap before hitting the hay: Combine ⅛ tsp fresh nutmeg (from a jar is fine, but fresh has more potent active properties), a few drops of vanilla, and 1 cup milk on low and simmer until warm, not hot, about 10 min. Add sweetener of choice. TUMMY-SOOTHING CHAI TEA Sip this tea to ease gassiness or bloating from overeating. Combine a 1-in. to 2-in. piece of ginger, cut into rounds, with 2 cinnamon sticks, 1 to 2 tsp black peppercorns, 10 to 15 whole cloves, 2 to 3 cardamom pods (optional), and ¼ to ½ tsp freshly grated nutmeg. Crush the spices and add…

MYTH #1 No lump means no cancer. MYTHBUSTER Many women don’t have a lump when their cancer is found on a mammogram, says Dawn Mussallem, D.O., a hematology and oncology breast health specialist with the Mayo Clinic in Jacksonville, FL. Still, it’s important to keep an eye (or hand) out for any change in your breasts and tell your doctor right away, says Susan Brown, R.N., managing director of education and patient support for the nonprofit breast cancer organization Susan G. Komen. Signs of cancer can include thickening or swelling of the breast, redness or flakiness around the nipple, puckering of the skin, inverting of the nipple, discharge, breast pain, and a change in size or shape. But if you do find a lump, don’t panic—the majority of lumps are…

Pick up a copy of Help Yourself: A Guide to Gut Health for People Who Love Delicious Food for more gut-friendly meal ideas. $28 ROASTED PEPPER AND AIOLI FLATBREAD ACTIVE 15 MIN. TOTAL 45 MIN. SERVES 8 TO 10 AS AN APPETIZER 2 lbs mini bell peppers2 Tbsp preferred cooking oil1½ tsp smoked paprika Kosher salt and pepper1 cup homemade or store-bought aioli or vegan mayo1 recipe Chickpea Flatbread (below)2 Tbsp finely chopped flat-leaf parsley Flaky sea salt (optional) 1. Heat oven to 425°F. On rimmed baking sheet, toss peppers with oil, paprika, 1 tsp salt, and ½ tsp pepper. Roast on bottom rack, tossing once, until peppers are tender and dark brown in spots, 30 to 35 min. 2. Remove peppers from oven. When cool enough to handle, pull…

Is it constipation? IT MAY BE IF… your child’s ache is accompanied by bloat, fewer bowel movements than usual, and/or hard, dry stools. ASK YOUR CHILD… Do you need to push to get your poop out? Does it hurt when you poop? Do you avoid the bathroom at school? Yeses point to constipation. HOW TO HELP: Serve 8 to 32 ounces of water daily to kids 12 to 24 months old. Go up to 40 ounces for 2- to 5-year-olds. “This keeps stool soft, making it easier to move,” says Dr. Casares. Add more stool-softening high-fiber foods, like pears, broccoli, and beans, to your child’s diet too. “You also might want to try a Squatty Potty to assure the best positioning for stooling,” she says. Is it a stomach bug? IT…

A few downward-facing dogs may help ease migraine pain, says a new small study in Neurology. Migraine sufferers who did a one-hour yoga routine three times a week for a month while also taking their prescribed migraine meds showed more improvement in headache frequency and pain intensity than a group who just took medication. How might yoga help? Previous studies have shown that yoga affects the sympathetic nervous system and also helps relax muscles that, when tense, may trigger migraine attacks. 4 MILLION REGULAR EXERCISE COULD HELP PREVENT NEARLY THIS MANY PREMATURE DEATHS WORLDWIDE, according to a new analysis of global health data published in Lancet Global Health.…

After a tough workout, you turn to electrolytes to recharge your body. But now the minerals that keep you hydrated are being touted as miracle workers for your skin too. Magnesium, potassium, and calcium, for example, all help skin cells function properly, so “electrolyte-infused skincare may enhance skin hydration and cell turnover,” says Joshua Zeichner, M.D., an associate professor of dermatology at Mount Sinai Hospital in New York City. That said, these ingredients aren’t new (even if they’re becoming more buzzy) and the jury is still out on whether electrolyte serums and creams are all they’re cracked up to be. But Dr. Zeichner says it won’t hurt to give them a go if you’re curious, especially if you have a dry or sensitive complexion. ½ THE POPULATION DEALS WITH DANDRUFF,…

It’s a boon for heart health. Research shows that walking briskly can lower your risk of developing high blood pressure, high cholesterol, and diabetes just as much as running can. Walking also helps your heart become more efficient at pumping blood throughout your body. “The evidence is clear that exercise is medicine and is the single best thing a person can do for their health,” says Robert Sallis, M.D., codirector of the sports medicine fellowship at Kaiser Permanente in Fontana, CA, and a clinical professor of family medicine at UC Riverside School of Medicine. “Walking is the default form of exercise I prescribe to my patients.” The brain loves exercise. Walking increases blood flow to the brain, enhances connections within your noggin, and could slow the progression of Alzheimer’s disease.…

My now-husband proposed four years ago, but when my wedding dress came, it didn’t fit—even though I had ordered almost the biggest size. I was devastated. I decided I needed to make a change. I didn’t want to join a gym for fear of people staring at me, but over the years I had heard that walking was easy and extremely beneficial. I figured it wasn’t going to hurt me, and I could do it at my own pace, on my own time line, wherever I wanted. I started with a walk around my block, then walked to my sister’s house four blocks away, then to the mall eight blocks away. I became even more active when my mother-in-law bought me a Fitbit. I walked farther, and I started to…

Aqua therapy is making a splash, promising to soothe muscles, increase focus, and reduce stress. If you’ve had the chance to lounge in a hot tub on vacation, you know what it can do for your emotional state. “Water is like medicine for a stressed-out mind—it has an immediate calming effect,” says marine biologist Wallace J. Nichols, Ph.D., author of Blue Mind. We asked experts to weigh in on some trending treatments. FLOTATION THERAPY WHAT IT IS: Floating in shallow water infused with Epsom salts to reduce stress. It was a fringe practice in the 1950s, but temperature-controlled cabins have replaced tight, enclosed sensory-deprivation tanks. WHAT WE KNOW: In a 2018 study, a one-hour float significantly reduced stress and muscle tension in participants, who also reported feelings of serenity. “It’s…

SPOOKY BOWLING THE SETUP: Stack six rolls of toilet paper into a pyramid shape. Make each roll look like a ghost face by taping on small round eyes and an oval mouth cut from black construction paper. TO PLAY: Take turns bowling with a small stemless pumpkin from about 15 feet away. EYEBALL RACES THE SETUP: Use markers to make two Ping-Pong balls look like bloodshot eyes. TO PLAY: Two at a time, race to blow the eyeballs down the length of a table with reusable straws. If your ball falls off before it crosses the finish line, go back to the start. Don’t have Ping-Pong balls? Use cotton balls, pom-poms, or plastic spiders instead. CAUGHT IN A WEB THE SETUP: Crisscross painter’s tape across a doorway to form a…