Innehållsförteckning för August 2024 från Prevention

Add this to your summer bucket list: Take a trip to the ocean…or a lake, or a river, or the pond at your local park. Spending time by bodies of water is good for your physical and mental health, study after study exploring the benefits of “blue space” has found. Being around water appears to positively impact factors that impede mental restoration like stress and anxiety, and it can also boost physical activity by encouraging you to move more. GET OUT YOUR PENCIL!…

1 MYTH: Stress has nothing to do with back pain. MYTHBUSTER Stress absolutely can cause back pain—one large-scale study found that severe stress was connected with a 2.8-fold increase in risk for chronic low-back pain. Here’s why: The stress response causes muscles to tense up, and chronically taut muscles can cause head, neck, shoulder, and back pain. Stress can also negatively impact sleep, make posture worse, and cause inflammation throughout the body, says Jonathan Guymon, a chiropractor with Gateway to Wellness Chiropractic in Cedar Park, TX. “Low-back pain issues are often issues of a sedentary, high-stress lifestyle,” he says. “So get up and move, especially your spine, and practice ways to help your body handle stress, such as breathing techniques.” 2 MYTH: If it really hurts, something is seriously wrong. MYTHBUSTER Severe…

When you were young, you probably didn’t think about how to make friends: It just happened. You hung out with other kids in the lunchroom, went to practice together, and shared a dorm. Yet as life got more complicated, you might have discovered that it became tougher to nurture grown-up friendships with all kinds of other responsibilities claiming your time. But it’s a good idea to move your friendships front and center and give them the attention they need to thrive. Why? Research shows that social connections actually keep us healthy and help us live longer. “We often think of our relationships in relation to our emotional well-being,” says Julianne Holt-Lunstad, Ph.D., a professor of psychology and neuroscience at Brigham Young University and lead scientific editor on the U.S. Surgeon…

Throwing out food may seem innocuous, but when it breaks down it creates methane, which holds more heat than carbon dioxide. That means it drives climate change. “Eliminating food waste from a landfill will literally reduce methane emissions immediately,” says Jen England, vice president of external affairs for Food Rescue Hero, a nonprofit that created a platform to help get excess food to people who need it. “Our homes are now the number one source of food waste in landfills, so as individuals we can do a lot to help bring that down.” This month, use these tips. WEEK 1 DON’T CHANGE ANYTHING You can’t fix something if you don’t know what’s broken, so take a week to audit your household’s waste. “Write down everything that you throw away, including…

FABRIC MINI LOOP: I find that fabric feels more comfortable and is less likely to roll during exercises in which the band is looped around the thighs. ELASTIC MINI LOOP: This tends to be a little thinner than a fabric one, making it ideal for sliding under the arches of your feet or between your toes without adding too much bulk. LONG LOOP: Either fabric or elastic will work for this kind of band, so buy whichever you prefer. LONG OPEN-ENDED: Some exercises are easier with an open band. This style typically is available only in elastic.…

YOU CAN’T AVOID THE HOR-MONAL FLUC-TUATIONS THAT OCCUR DURING MENOPAUSE, but food can become one of the most important players in your “byebye, symptoms” toolbox. “Getting enough of certain nutrients may ease symptoms such as hot flashes and mood issues as well as protect your overall health during this period,” says Laura Iu, R.D., a certified intuitive eating counselor in New York City. When combined with stress relief, exercise, and prioritizing sleep, these yummy bites may help you navigate menopause: BROCCOLI This cruciferous veggie contains phytoestrogens, which could potentially help ease hot flashes, says Iu. Broccoli is also a source of bone-friendly calcium and heart-healthy vitamin C, two nutrients that are particularly essential at this time, as both bone and heart health can be impacted by the hormonal changes of menopause.…

DO THE MATH Add a +, -, x, or ÷ to each space to make this equation work, proceeding in order from left to right. THE MIXED-UP KITCHEN Use the clues to fill in the squares with the names of vegetables, then unscramble the highlighted letters to answer the riddle below. 1. It just might make you cry. 2. The log in “ants on a log.” 3. It really is good for vision. 4. Now there’s a fun guy! Why didn’t the chef finish making the meal? ODD WORD OUT Which one of these doesn’t belong? BALMY BLISTERING CLEAR FAIR TEMPERATE SEEING SPOTS Of the dice below, which belongs in the final spot? ANSWERS: Do the Math: 4 + 6 ÷ 2 x 8 = 40. The Mixed-Up Kitchen: Onion,…

Whether you pee a little when you laugh or you struggle with frequent leakage, incontinence can put a real damper on your day. Urinary incontinence is when a person cannot control when and where they urinate, explains Jason Kim, M.D., a board-certified urologist at Stony Brook Medicine, and it can result from weakened pelvic muscles, nerve damage, or underlying health issues. Depending on your symptoms, you could be dealing with stress incontinence (leakage during activities like laughing or exercising), urge incontinence (a sudden urge to urinate), or both, Dr. Kim says. SOLVING PEE PROBLEMS For incontinence, your doctor may suggest lifestyle changes, meds, a support device, or a surgical procedure. You can also try these natural fixes recommended by Dr. Kim. PELVIC FLOOR TRAINING Known as Kegels, this technique is…

1 What does “SPF” stand for? A Sun-proof factor  B Sun protection for fairness C Sun protection factor 2 When it comes to SPF numbers, the higher, the better. A True B False 3 You don’t have to wear sunscreen under your clothes. A Right; your skin is covered!  B You should smear it everywhere. 4 Which type of sunscreen works best? A Physical (mineral)  B Chemical  C They are equally effective 5 How many types of ultraviolet rays does sunscreen block? A 2 B 4 C 5 ANSWERS 1 OK, SO YOU MAY KNOW THAT “SPF” ON SUNSCREEN STANDS FOR ”sun protection factor,” but do you know what the number means? It basically tells you how long it would take for your skin to redden in the sun. When you wear SPF 30, it would take you about 30 times as…

◼ Do you know what to do when your furry friend needs help? Answer true or false, then see what the American Veterinary Medical Association (AVMA) recommends. #1 YOU DON’T NEED A FIRST AID KIT SPECIFICALLY FOR YOUR PET. #2 IF YOU THINK YOUR PET HAS BEEN POISONED BY A CHEMICAL, FOLLOW LABEL INSTRUCTIONS. #3 IF YOUR PET IS INJURED, GIVE THEM A COMFORTING HUG, THEN FIGURE OUT A GAME PLAN. #4 CALL THE VET ONLY IN SERIOUS EMERGENCIES; OTHERWISE, AT-HOME FIRST AID IS FINE. ANSWERS 1 TRUE. You can use many of the supplies in a first aid kit for humans on your pet too (say, tweezers to remove a splinter or gauze to wrap a wound), but the AVMA suggests keeping pet-specific items—such as a list of your pet’s…

Once while driving, I noticed another woman behind the wheel who was not in a good place. I smiled and waved at her, and she mouthed, “Thank you.” It may sound selfish, but it made me feel good too. The truth is, you never know when someone might need a boost. Spreading positivity is a driving force for me. I will be 60 this year, and instead of dreading it, I’m proving that the best is yet to come. I have a lot of life left in me—and I intend to encourage others to find their best lives too. GETTING OLDER IS A GIFT After surviving breast cancer nearly two decades ago, I was extremely grateful just to be alive. My son was only 7 months old when I discovered…

THERE’S NOTHING CUTER than a baby bursting into a fit of giggles as you tickle their little belly. And as a grown-up, you may love it—or hate it—when your partner gives you a laugh-inducing squeeze as you lie in bed. But where does this unusual human reaction come from? IT’S ALL ABOUT THE NERVES ◼ Both the soft type of ticklishness that elicits a smile (think of a feather blowing across your skin) and the intense kind that can result in guttural laughter are primarily mediated by sensory nerves, explains Xinzhong Dong, Ph.D., a professor of neuroscience at Johns Hopkins University School of Medicine who studies itch, a sensation similar to ticklishness. The most common ticklish spots, Dong notes, are the soles of the feet, the armpits, and the rib…

Have you ever had trouble sticking with an exercise routine? You’re far from the only one, even if you feel as if you are. As a personal trainer and mobility specialist, I’ve realized that at times we all face obstacles—including pain, lack of motivation, frustration over trying to do the moves right, and a busy life—that may make physical activity difficult. Feeling overwhelmed by fitness can lead to a cycle of adopting, dropping, and then struggling to readopt extreme or unsustainable exercise and diet plans. This in turn can lead to guilt over not reaching your goals and a mindset that’s not conducive to success. But guess what? You can break that cycle with this 28-day workout plan I’ve created to help you see changes in your body and mind,…

WHO WILL BE WORKING ON ME? Find out who will perform any procedure and whether they’re qualified and licensed to do so. Research them beforehand, comparing their qualifications with what AmSpa lists on americanmedspa.org. HOW MANY TIMES HAVE THEY DONE THIS? The more, the better. The ASPS also suggests requesting before-and-after pics of previous patients. Ask about follow-up protocol and what complications of the procedure the practitioner has seen. WHAT CAN YOU TELL ME ABOUT THE SUPERVISING PHYSICIAN? A good med spa will have a doctor available 24 hours a day to manage complications from even minor procedures, says Dr. Hadeed. That doctor should be reachable by phone at all times, but it’s even better if they are in the office during normal business hours. Ask if this physician will…

YOUR MUSCLES ARE one big key to staying vibrant and active in life, but their mass is naturally depleted as we age—so it’s super important to take care of them now and forever. “Many people don’t think about the importance of muscle health to our quality of life until they develop pain or mobility issues,” says Laura Iu, R.D., a certified intuitive eating counselor in NewYork City. Don’t be one of those people! Strength training a few times a week is a fantastic way to build or maintain lean muscle mass, and you can maximize those benefits by staying properly hydrated and regularly padding your diet with foods that contain muscle-friendly nutrients such as protein, calcium, omega-3 fatty acids, and vitamin D. Stay strong (and get even stronger!) by adding…

PRETTY IN PINK Tart hibiscus tea imbues this icy treat with a vibrant hue and a delicately floral flavor. Plus, the flowering plant is loaded with free radical–fighting antioxidants and may aid in reducing blood pressure. CRUNCH TIME Offering pops of chocolatey flavor without added sugars, cacao nibs not only taste delicious but also boast fiber, healthy fats, and flavonoids, which help support a healthy heart. NUTTY BOOST Technically seeds, cashews add body and richness to the creamy sherbet base. A 1-oz serving of cashews provides 5 g of plant-powered protein and is a good source of fiber, unsaturated fats, and nutrients like zinc and magnesium. HYDRATION HELPER Packed with vitamin C and containing bone health– supporting nutrients like folate and vitamin K, honeydew is composed of about 90% water…