Innehållsförteckning för March 2021 från Prevention

WHEN MY SISTER-IN-LAW was pregnant a couple of years ago, my son was confident she was going to have a girl. “Aunt Susanne doesn’t like bananas,” he explained matter-of-factly. Susanne herself had told us about an intriguing study from the U.K.: Certain dietary habits might be associated with giving birth to a boy, and consuming potassium seemed to be one. Fun fact: I ate a banana at breakfast every single day for 10 years before my son was born! But I guess I didn’t do my health-editor job super well in explaining the study, as my son made the leap to thinking that someone must eat bananas to have a boy. In all fairness, he was barely 6, but he did agree that it had to be more complex when…

People recovering from concussions may get help by tapping into their inner zen, says a new meta-analysis of 20 studies involving both men and women in the journal Applied Psychology: Health and Well-Being. Researchers found that engaging in yoga, mindfulness, and meditation appeared to help reduce some chronic concussion symptoms that can linger, especially fatigue and depression. More studies are needed to pinpoint exactly how these therapies help, but previous research has shown that they can reduce systemic inflammation, increase self-compassion, and tame rumination—all connected to post-concussion healing.…

Let’s hear it for the scientists! They worked tirelessly to develop (in record time) vaccines that studies show are up to 95% effective at protecting against COVID-19. But some people still have doubts: An online survey of nearly 1,500 women conducted last December by the Good Housekeeping Institute found that just 38% said they’d get a shot as soon as one was offered. Another 27% said they’d rather wait and see how people who were vaccinated fared, and 14% said they didn’t plan to get pricked at all. Here, three vaccine must-knows: 1The vaccines have been tested. Experts consider the vaccines very safe, in part because much of the science has been years in the making. Plus, nearly 75,000 Americans were involved in clinical trials to test them, and “there…

To live your best life, you have to get out there and, well, live, says Meaghan Murphy, editor in chief of Woman’s Day and author of the new book Your Fully Charged Life. To actively participate in life and spark happiness and positive energy, you need to harness your built-in superpower, what she calls the “Health Charge.” These smart daily habits from the book will juice it up and keep it revving so you can be at your physical and mental best. GET YOUR MOVE ON Try to move your body and get your blood pumping most days—it helps slay stress so you have extra patience and headspace to deal with life’s roadblocks and detours. Plus, it gives you energy to conquer each day, balances your mood, and floods your…

Feeling stressed at work could lead to burnout—that makes sense, right? But new research in the journal Psychological Bulletin suggests that the reverse may be true as well. German researchers looked at studies on the topic and noticed a trend: Feeling burned out at work led people to feel more stressed in other ways, possibly because everyday tasks became harder to complete or seemed more daunting. Constantly feeling this way can take a toll on your mental and physical health. Check in with yourself: Common signs of burnout include exhaustion (from which you can’t recover in a night or a weekend), cynicism, reduced performance, and alienation from coworkers. If you’re having those feelings or want to keep them at bay, try these tools from Judy Ho, Ph.D., host of the…

1 Sit on the ground and place the foam roller beneath your leg, right above where your hamstring meets the back of your knee. Place your arms behind you for support. 2 Allow gravity to let your leg sink into the roller or, for extra pressure, place your other leg on top to dig in even more. 3 Lift your hips off the floor and slowly shift your weight forward; this should move the foam roller toward your butt and gradually massage your leg in the process. If a spot feels particularly tight and sore, pause and hold the position there until you feel the muscle start to relax. 4 Move the roller up and down your leg this way for a minute or two, then switch and repeat on…

Let the beat drop…your anxiety levels. We’re not talking about any old beats, but ones some therapists are using as a form of sound-wave therapy to help their patients combat anxiety. They’re called binaural beats—and here, Brian Wind, Ph.D., a clinical psychologist and the chief clinical officer at addiction treatment center Journey Pure, explains how they work. First off, what are binaural beats? For starters, it’s helpful to know that in everyday life, the left and right ear receive slightly different frequencies of sound, but the brain registers them as a single noise. The difference between those two frequencies is the binaural beat—a pulse in your brain that your conscious mind is unaware of. For example, if your left ear receives a frequency of 100 Hz and your right ear…

1 Potty Talk Of all the organs of the digestive system, your colon has a rather crappy job. This six-foot muscular tube is the last stop on the digestion train. After your small intestine has leached most of the nutrients out of your meal, the soupy waste makes its way through the large intestine, which sucks out the water and salt to make this gunk into solid poop. The firm stool then gathers at the bottom of your colon (a.k.a. the rectum) until there’s enough pressure on the organ’s walls and nerves to signal “It’s time!” You take a seat, the muscles relax, and you’re good to go, so to speak. Our food’s journey through the colon takes about 36 hours, so by the time you reach the john, you’re…

We spend hundreds of thousands of hours asleep over our lifetimes—but if you’re lying awake at night, it sure doesn’t feel that way. “Getting high-quality sleep is one of the most important things you can do for your overall health,” says Nicole Avena, Ph.D., an assistant professor of neuroscience at Mount Sinai School of Medicine. Here’s how to make it happen, starting tonight. TONIGHT WEAR LESS TO BED. Shedding clothes can help you sleep more comfortably, prevent awakenings, and get you into REM sleep, says Raj Dasgupta, M.D., a sleep expert and Prevention Advisory Board member. Research has shown that heat exposure increases wakefulness and decreases restful sleep, while colder temps don’t impact sleep stages as much. So opt for light clothes—with one exception. “Cold feet are tied to difficulty…

BREAST CANCER AND OTHER CANCERS What we know: The BRCA1 and BRCA2 mutations are inherited from your mother or father and can increase your risk of developing breast cancer by 70%. The PIK3CA gene mutation isn’t inherited and is more likely to tell docs how a patient might respond to cancer treatment. ALZHEIMER’S DISEASE What we know: The APOE4 gene variation is the main genetic risk for the disease; it can lead to the buildup of harmful deposits in the brain that can compromise the function of brain cells. One study found that this variation also caused Alzheimer’s disease to manifest earlier in life, with memory decline before age 60. HEART DISEASE What we know: Many of us have genetic variants that increase our risk of cardiovascular disease no matter…

PURPLE POWER Betalain pigments tint beets and the stems of Swiss chard various shades of magenta—and help lower inflammation. GREEN GOODNESS Leafy greens get their vibrant color from chlorophyll, which is thought to have anti-inflammatory and antioxidant properties. Greens also have other great nutrients like filling fiber, vitamins, and minerals like iron. MIGHTY RED Red produce, such as tomatoes, blood oranges, and red bell peppers, contains lycopene, a powerful antioxidant linked to helping reduce risk of heart disease and some cancers. AMAZING ORANGE Because of their high levels of beta-carotene (which gives foods an orange color), pumpkin, sweet potatoes, and carrots are some of the best bets for protecting your vision as well as your immune system. SEARED SALMON WITH SPICED SWEET POTATOES ACTIVE 15 MIN. TOTAL 35 MIN. SERVES…

1 Talk to your child They already know they’re struggling. “Identifying the cause very often comes as a relief,” says Sheldon H. Horowitz, Ed.D., senior adviser for the National Center for Learning Disabilities (NCLD). Beyond that, “talking openly normalizes learning differences and shows that you’re there to listen,” says Morin. With young kids, there’s no need to get super technical: “Focus on the fact that we all have strengths and weaknesses and your child’s brain is simply wired a bit differently,” says Morin. Knowledge is power. “When children know about their learning disabilities, they can ask for the specific types of help they need,” says Horowitz. 2 Reach out to school If your child’s learning disability interferes with their ability to learn and succeed in school, request in writing that…

Scientists have known for a while that being obese raises your risk for developing many types of cancer and worsens the prognosis for survival. But a new study on mice by Harvard Medical School researchers uncovered an important piece of the puzzle that may help inform future immunotherapy treatments. The findings reveal that a high-fat diet (which may be a common eating pattern in obese people) reduces the amount of immune cells found in tumors and dampens their killing capabilities; these specific types of immune cells (called T cells) play an integral part in fighting cancer cells. Researchers think cancer cells reprogram their metabolism in response to having more fat available—in essence, taking that energy to propel their own growth and leaving T cells deprived of fuel. The researchers hope…

Antioxidants give your whole body a health boost—including your skin. You may have tried popular picks like vitamin A (retinol) and vitamin C to fade dark spots and smooth wrinkles, but one tends to fly under the radar: ferulic acid. This antioxidant, which comes from the cell walls of certain plants, helps protect your face from harmful UV rays, reduces signs of aging, and minimizes redness, says Sumayah Jamal, M.D., Ph.D., a board-certified dermatologist at Schweiger Dermatology Group in New York City. But its real magic lies in its power to make other ingredients perform better. In fact, research shows that a combo of 15% vitamin C, 1% vitamin E, and 0.5% ferulic acid boosts the vitamin C’s efficacy eightfold. Look for it in a serum, says Dr. Jamal, and…

SERVES 4 1 Cook ¾ cup quinoa per pkg. directions. $1.47 2 Season four 6-oz pieces firm skinless white fish (such as cod or tilapia) with ½ tsp salt and ¼ tsp pepper, then brush 1 Tbsp nonfat Greek yogurt on each. $10.54 3 Mix ¼ cup each whole-wheat panko and unsalted shelled pistachios (finely chopped) with 1 Tbsp olive oil; sprinkle over fish, pressing gently to adhere. Bake on nonstick foil-lined rimmed baking sheet at 375°F until opaque throughout, 12 to 15 min. $1.14 4 Fluff quinoa, then add 4 cups baby spinach, 2 Tbsp lemon juice, 1 Tbsp olive oil, and ¼ tsp each salt and pepper; toss to combine and serve with fish. $1.68 PER SERVING 385 cal, 36 g pro, 29 g carb, 5 g fiber, 2…

WHAT IT IS A foam roller is a lightweight tube made of compressed foam, and they come in varying lengths and levels of firmness. Some have ridges or bumps, which help reach tissue deep inside the muscle. In a pinch, you can even grab a tennis or lacrosse ball to achieve the same effects. WHY YOU SHOULD TRY IT “Foam rolling can increase flexibility, reduce soreness, and prompt muscle knots to release,” says Savage. “Always listen to your body and pay close attention to what it’s telling you.” If you feel a bit stiff while standing or performing basic movements, you’d probably benefit from a quick foam rolling session. And if you feel tight or sore post-workout, stretching and foam rolling can be a great remedy, he adds. HOW TO…

Your smile helps other people see your joy, trustworthiness, and confidence—making it at least as big a beauty statement as a manicure or blowout. But there are plenty of sneaky ways you may be damaging it, from the foods you eat to your brushing method. As you age, you become more susceptible to tooth decay and gum disease, which can have a major effect on the health and appearance of your teeth. Try these simple tips to keep those whites pearly. TAKE A LOOK AT YOUR PLATE A host of foods can damage teeth—yes, even some healthy ones. “Foods with dark coloring such as blueberries, dark tea, coffee, and red wine can create superficial staining on teeth that can accumulate over time,” says Julie Cho, D.M.D., a dentist in New…

1 in 10 people will get an outer ear infection (like swimmer’s ear) at some point in their life. Earaches aren’t just for kids—adults get them too. Built-up earwax can trigger painful pressure or an infection or cause the skin in the ear canal to become very sensitive to touch. Your ears can also hurt if you suffer from temporomandibular joint (TMJ) dysfunction; jaw pain can travel to the ears via connected nerves. “Earache is usually harmless but can signal a serious problem such as bone degeneration or cancer, so it’s wise to see a doctor, especially if pain is limited to one ear,” says Oliver Adunka, M.D., an otolaryngologist at The Ohio State University Wexner Medical Center. PREVENT IT GIVE EARS A WASH Earwax might seem pesky, but it…

Misplaced your face mask (when it turned out to be on your face), or forgotten the name of an actor you like? It could be the past year’s stress, sleepless nights, and multitasking catching up with you—all those factors can make you foggy-headed and forgetful, says Sheena Josselyn, Ph.D., a senior neuroscientist at the Hospital for Sick Children in Toronto, Canada. Research consistently shows that eating a healthy diet, exercising regularly, and getting a good night’s sleep are some of the best ways to keep your brain sharp, but several products claim to goose memory. We asked experts which to consider—and which to forget. (If you notice a significant shift in your memory, ask your M.D. about a cognitive evaluation.) BRAIN GAMES WHAT THEY ARE: App-based puzzles, memory games, and…

1 HOW EXACTLY DOES GENETIC TESTING WORK? Cells from your body (typically via your saliva if it’s an at-home test, or from blood if it’s a test your doc ordered) are collected and sent to a lab, which looks at the DNA within those cells. The amount of genetic info reviewed can be small (for example, a test might look only for the APOE gene for Alzheimer’s disease) or huge (your entire genome may be sequenced). The resulting info goes to a geneticist, who analyzes it and creates a report. Here’s where genetic counselors can be incredibly helpful: They’re trained to look at your specific gene mutations and help you tailor personalized prevention strategies. 2 DO RESULTS STAY CONFIDENTIAL? In 2008, Congress made it illegal for, say, an insurance company…

ACTIVE 10 MIN. TOTAL 10 MIN. PLUS FREEZING SERVES 2 1 cup sliced strawberries½ cup raspberries½ cup grated beet (from 1 medium beet)⅓ cup mint leaves1 Tbsp chia seeds1 cup unsweetened almond milk 1. Place berries, beet, mint, and chia seeds in resealable plastic bag or freezer-safe jar. Freeze overnight or longer. 2. When ready to prepare, add almond milk to blender, then add frozen ingredients. Blend until smooth. Serve in 2 tall glasses. PER SERVING 105 cal, 3 g pro, 17 g carb, 8 g fiber, 7 g sugars (0 g added sugars), 3.5 g fat (0.5 g sat fat), 0 mg chol, 115 mg sodium SUPER NUTRIENTS A handful of fresh mint is a great source of vitamin A, while chia seeds are loaded with fiber, protein, and omega-3…

Looking for a new way to get a little stress relief? Silk + Sonder is a unique journaling experience that seeks to ease your tensions. Sign up for a subscription and you’ll receive a beautiful notebook each month filled with recipes, wellness tips, pretty coloring pages, and plenty of blank space to scribble away. You’ll also get access to a private online community to share inspo and relaxation tricks as well as a digital hub filled with learning tools to help further support mental wellness. ($20/month, silkandsonder.com)…

Does someone you love seem less interested in their hobbies or a favorite sports team? New research from the University of Cambridge has found that apathy can be a predictor of dementia many years before symptoms start. “Apathy is a loss of interest, motivation, or concern—less zest or mojo,” says Maura Malpetti, Ph.D., one of the study authors. “It’s often something others are more apt to notice about you.” Don’t ignore it in family and friends—and tell them you want to know if you ever start seeming apathetic. “Dementia should be just like any other illness—we would not ignore diabetes, blood pressure, or arthritis,” Malpetti says.…

PINE NUTS Best known as an ingredient in traditional basil pesto, pine nuts are a great source of vitamin K, which helps with blood clotting, as well as B vitamins that help with digestion. Try toasted pine nuts on oatmeal or sautéed leafy greens, Bonci says. CASHEWS These nuts are an excellent source of copper, an important contributor to good bone health, muscle and nerve function, and management of blood glucose and blood pressure, says Bonci. Their creamy texture makes them an ideal vegan substitute for cheese in sauces or spreads, she adds. PISTACHIOS They do more than add crunch to this month’s meal—pistachio nuts are among the highest in protein, at about 7 grams per 1-oz portion, says Bonci. They also contain anthocyanins, phytonutrients with an anti-inflammatory effect. BRAZIL…

HIGH KNEES 1 Start in a standing position, then hop from one leg to the other, raising the leg in the air to hip height each time (higher if you can, but that’s not necessary). It may help to stretch your arms in front of you and tap your knees with your hands as you go. 2 Continue hopping for 30 to 60 seconds. TIP The way you breathe while stretching should match the desired process. To energize and activate your system, take quick, shallow breaths to signal to your brain that you want to move. WALKING LUNGES 1 To begin, stand with your hands either on your hips or out to the sides for balance. 2 Take a large, exaggerated step with your right leg and lower yourself to…

Few women are comfortable asking even a good friend, “I have some funny-looking bumps on my vulva—have you ever had genital warts?” Information is empowering, so to help you protect your health, I’ll tell you four truths about sexually transmitted infections (STIs). An STI screen doesn’t test for everything There are dozens of STIs, and it’s not possible or practical to test for all of them. Also, screening recommendations vary by age, symptoms, and risk factors. And no, screening for STIs is not automatic when you go to your doctor, nor is it part of a Pap test. You need to request it (simply say, “I’d like a screen for sexually transmitted infections today”). Mention any symptoms, exposures, or concerns you have, and tell them if you’d like an oral…

BE SELECTIVE ABOUT WHICH APPS YOU USE “If you’re sharing medical information with an app, you’re putting it into hands you don’t really know,” says Dore (and it doesn’t matter whether the app is paid or free, or whether it is from a corporation or a nonprofit). Perakslis advises asking yourself whether any benefit is worth the risk of having your info out there. If you have cancer in your family or are experiencing a high-risk pregnancy, for instance, a genetic-testing website or a pregnancy-monitoring app might make sense, but Perakslis doesn’t recommend it if you’re just curious. READ BEFORE YOU CLICK Another way to help plug the data dike is to, yes, read the fine print on privacy policies before agreeing to them, even though they’re often hard to…

MOST OF US GO THROUGH LIFE THINKING WE’RE BLESSED—AND DINGED—BY THE GENES WE’VE INHERITED. MAYBE YOU GOT YOUR MOM’S GORGEOUS EYES BUT ALSO HER ASTIGMATISM, OR YOU SCORED THE TALL-AND-SLENDER GENES FROM YOUR FATHER’S SIDE OF the family but worry that you also have their predisposition to Alzheimer’s. Though we cannot change our genetic makeup, we can positively influence how our DNA gets expressed, says Brandon Colby, M.D., the author of Outsmart Your Genes and a clinical geneticist in Beverly Hills. “You can think of your genes like a road map of possible routes,” explains Dr. Colby. “While your genes may mean your road map has paths that go toward heart disease or Alzheimer’s, those paths aren’t set in stone—they’re just possibilities laid out by your genes.” And there are…

A number of gene variants may sway the course of the novel coronavirus, says new research—which could help explain why some people with it barely feel sick and others end up in the intensive care unit. This research is in the early stages, says Jeremy Prokop, Ph.D., an assistant professor at Michigan State who studies genetic variants, including the ones involved in COVID-19. “Right now, we know that obesity, diabetes, asthma, and chronic inflammation far outweigh genetic factors that put you at increased risk for a severe case,” he says. But you can help researchers if you’ve had genetic testing. “Report your COVID-19 status to the company that did the test,” he says. “It may help scientists who research the genetic signals of the virus.”…

When your throat hurts with every swallow, an ice-cold pop or a warm cup of tea might be all you want. But you need something more substantial to recover, and certain foods contain key nutrients that help tame symptoms and prop up your immune system. Often caused by allergies or a viral infection such as a cold or the flu, most sore throats are short-lived and resolve on their own. But if one lasts longer than a week or you also have symptoms like difficulty breathing or a rash, see a doctor, who can check for more serious causes such as strep (which requires antibiotics). Next time you feel a little scratchy, reach for these picks to soothe and heal. HONEY The antimicrobial and anti-inflammatory properties of this sticky sweetener…

Lower Your Stress In a survey, 72% of pet owners reported that their animals improved their mental health, according to the Human Animal Bond Research Institute. Having animals around can reduce depression and anxiety, lower heart rate and blood pressure, and increase the presence of the feel-good hormone oxytocin, explains HABRI steering committee member and Wellness Natural Pet Food veterinarian Danielle Bernal, D.V.M. “Positive human-animal interaction can actually change brain physiology in both humans and animals,” adds integrative oncologist Trina Hazzah, D.V.M. WHAT TO DO: Just having a pet nearby makes a difference, Bernal says. To get even more feel-good power, take a break to pet your cat, talk to your bird, or play with your pup. Get More Exercise Studies have shown that owners of dogs are more likely…

ODD ONE OUT Which one of these gloves doesn’t have a match? FIND THE FINISH What five-letter word can be added to each of the words below to create all new words? COUNTER NEEDLE PIN VIEW RESALE RIDDLE A WOMAN BUYS AN ANTIQUE LAMP FOR $40, THEN SELLS IT FOR $50. LATER, SHE BUYS IT BACK FOR $60, SPENDS $5 FIXING IT UP, AND SELLS IT AGAIN FOR $75. DID SHE MAKE ANY MONEY, AND IF SO, HOW MUCH? DIY MATH Put in the proper symbols (+, -, x, ÷) so the solution to each problem is correct. (Do each calculation in order from left to right.) A 3 _ 4 _ 5 = 7 B 3 _ 4 _ 5 _ 6 = 12 C 3 _ 4 _ 5 _ 6 _ 7…