Healthier Brain. Better Life. Prevagen® is America’s best-selling brain support supplement ‡ and has been clinically shown to help with mild memory problems associated with aging.*
According to Nielsen data.
‡
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
5 Herbs That Heal p. 17
September 2018
®
Boost Your
ENERGY Naturally! Make It Last All Day BONUS!
TASTY, SLIMMINSG SNACK
Food for a Sharper Brain The Truth About Stem Cells 3 Weight-Loss Breakthroughs
Contents 42 “I Had an Aha
50 58 Simple Solutions The Promise
Moment and Turned My Health Around”
for Food Waste
Meet five women who will inspire you to do the same.
Most of us throw out more than we think, so try these shopping, cooking, and storage ideas to save money—and the planet.
and Perils of Stem Cell Medicine How to separate the science from the scammers.
ALISON GOOTEE/STUDIO D.
SEPTEMBER 2018
Cozy up to cloves They smell great and have impressive tummy-soothing, mood-boosting qualities. Find out more on p. 20.
66 10 Things You
74 80 All-Day Energy! Fuel Yourself (the
Need to Know About Gut Health
When do you find you need a boost? Whether that’s morning, afternoon, evening, or all three, our simple, natural solutions will help you feel your best.
What’s going on in there, how it affects your overall wellness, and ways to treat it right.
Delicious Way) Discover the ingredients that help energize you—and some easy, amazing dinners you can make with them.
SEPTEMBER 2018 · PREVENTION.COM
1
Contents
22 8 Health The latest fitness and nutrition advice for you and your family.
16 Food A quick, nutritious dinner, plus herbs that heal.
18 Beauty Know your ingredients.
Everyday Health 20 Natural Remedies Use cloves to soothe.
22 Problem Solved
28 Good Food What to eat to help your brain focus.
30 Healing Move Realign your knees.
32 Beauty No-fuss ways to get healthy skin for life.
36 Breakfast On the Go Make your own cherrychocolate granola bars.
Family 88 New (School) Year Resolutions Easy habits that are good for kids—and grown-ups.
Say goodbye to snoring.
24 Does It Work? New products that claim to crush cravings.
26 The Ob/Gyn Is In Muscles you can’t ignore.
36
90 Snack on This! Ideas everyone will love.
92 What’s Your Pet Trying to Tell You? 4 signs he needs help.
2 PREVENTION.COM · SEPTEMBER 2018
In Every Issue 4 Editor’s Note 6 Feedback 38 Reality Check 5 myths about alcohol 96 Brain Games Fun puzzles to sharpen your mind
Cover Stories 74 Boost Your Energy Naturally! 28 Food for a Sharper Brain 58 The Truth About Stem Cells 24 3 Weight Loss Breakthroughs 17 5 Herbs That Heal 90 Slimming Snacks Cover: Shutterstock
FROM LEFT: TED + CHELSEA; ANDREA DE SANTIS; TED CAVANAUGH.
Pulse
38
Discover the FreeStyle Libre system The FreeStyle Libre system is an FDA-approved continuous glucose monitoring (CGM) system that lets you accurately1 check your glucose with a painless2 VUL ZLJVUK ZJHU PUZ[LHK VM H ÄUNLYZ[PJR (ZR `V\Y KVJ[VY HIV\[ NL[[PUN H WYLZJYPW[PVU MVY [OL -YLL:[`SL 3PIYL Z`Z[LT [VKH` You can learn more at FreeStyleLibre.us.
*Fingersticks are required for treatment decisions when you see Check Blood Glucose symbol, when symptoms do not match system readings, when you suspect readings may be inaccurate, or when you experience symptoms that may be due to high or low blood glucose. REFERENCES: 1. FreeStyle Libre User’s Manual. 2. Data on File. Abbott Diabetes Care. INDICATIONS AND IMPORTANT SAFETY INFORMATION The FreeStyle Libre Flash Glucose Monitoring system is a continuous glucose monitoring (CGM) device indicated for replacing blood glucose testing and detecting trends and tracking patterns aiding in the detection of episodes of hyperglycemia and hypoglycemia, facilitating both acute and long-term therapy adjustments in persons (age 18 and older) with diabetes. The system is intended for single patient use and requires a prescription. CONTRAINDICATIONS: Remove the sensor before MRI, CT scan, X-ray, or diathermy treatment. WARNINGS/LIMITATIONS: Do not ignore symptoms that may be due to low or high blood glucose, hypoglycemic unawareness, or dehydration. Check sensor glucose readings with a blood glucose meter when Check Blood Glucose symbol appears, when symptoms do not match system readings, or when readings are suspected to be inaccurate. The FreeStyle Libre system does not have alarms unless the sensor is scanned, and the system contains small parts that may be dangerous if swallowed. The FreeStyle Libre system is not approved for pregnant women, persons on dialysis, or critically-ill population. Sensor placement is not approved for sites other than the back of the arm and standard precautions for transmission of blood borne pathogens should be taken. The built-in blood glucose meter is not for use on dehydrated, hypotensive, in shock, hyperglycemic-hyperosmolar state, with or without ketosis, neonates, critically-ill patients, or for diagnosis or screening of diabetes. Review all product information before use or contact Abbott Toll Free (855-632-8658) or visit www.freestylelibre.us for detailed indications for use and safety information. FreeStyle, Libre, and related brand marks are trademarks of Abbott Diabetes Care Inc. in various jurisdictions. Other trademarks are the property of their respective owners. The product images are for illustrative purposes only. ©2018 Abbott. ADC-08175 v1.0 05/18
EDITOR’S NOTE
THERE ARE NIGHTS when I look into the fridge and say, “We don’t have anything for dinner. Grilled cheese, everybody?” I do make a mean grilled cheese (my secret: garlic salt), but my husband can look in the very same fridge and say, “Oh, there’s plenty here!” and put together a lovely pasta dish with half a tomato, some chopped onion I might have scofed at him for saving, and the last of the wilting basil. So naturally I used to think of us (thanks to him) as people who wouldn’t truly need our article on food waste on page 50, but then I read this in the story: Threequarters of us think we waste less food than the average American. Whoops. Come to think of it, my husband and our son do enjoy investigating the lufy, fuzzy mold on our leftovers before we sadly throw them away. Fortunately, we now have tons of great advice to follow. I feel less guilty at the store knowing that the cheaper bag of apples (the bigger one) is not the smart choice for a family like ours: In buying the smaller bag, we spend more per apple, but eat our money’s worth instead of throwing some in the garbage. And my husband is triumphant over our advice to give milk the snif test instead of relying on the sell-by date. I’ll leave that job to him, but please, join us in all the other ways we’ll be trying to be people who waste less. We can do it!
4 PREVENTION.COM · SEPTEMBER 2018
My two favorite chefs (top) and some extra ingredients we saved— and ate!
LEFT: PETER ROSA/STUDIO D; RIGHT: COURTESY OF SARAH SMITH (2).
LET’S EAT EVERYTHING!
FEEDBACK
Connect with us! Ask your questions and share your opinions—we read everything you send to letters@prevention.com. Join us online too. We’re always there for you!
In June, we published several letters from readers with significant weight loss (one had dropped 300 pounds!). When Janet Burr wrote in to congratulate them, she mentioned that she’d recently put on a pair of jeans from 1979—and they’d fit! Naturally, we had to ask her for a few secrets: Have a great breakfast. Janet fills a large coffee cup with fruit, yogurt or cottage cheese, nuts, uncooked oatmeal, and cinnamon. (We love parfaits too: See page 90.) Get into roasting. Janet likes experimenting with bringing out veggies’ flavors by roasting them, and some current favorites are Brussels sprouts and cauliflower. Don’t stress (too much) over the scale. “I do not push the panic button” over a couple of additional pounds, Janet says, and she enjoys indulgent food on special occasions. But she makes a conscious choice to eat well every day with her son, an adult with Down syndrome who loves her cooking. Thanks for the inspiration!
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2
3
We’re thrilled to have partnered with Natalie Jill, an accomplished nutritionist and trainer, for Prevention’s Fit After 40! program. If you missed our July article about her, you can get a peek at a few of her moves at prevention.com/ nataliejill. The DVD includes five fullbody, no-equipment workout routines. Each takes just 15 minutes (amazing!), and you can also follow our easy eating plan to slim down even faster. Find out more at prevention .com/fitafter40.
HOW TO REACH PREVENTION Send your comments to letters@prevention.com. Letters may be edited for clarity and length.
6 PREVENTION.COM · SEPTEMBER 2018
BOTTOM: STOCKFOOD USA. OTHERS: GETTY IMAGES.
How She Does It
FIRE UP YOUR METABOLISM
“A bladder leak pad that’s a lot less bulky, and drier too.* Need I say more?”
Leading Bladder Leak Pad
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Pulse HEALTH & WELLNESS NEWS & BREAKTHROUGHS
8
PREVENTION.COM · SEPTEMBER 2018
GETTY IMAGES.
Sweet Perks The studies were small and preliminary, but we’re still cheering: Researchers at Loma University in California have turned up new health benefits of eating certain types of dark chocolate. They found that eating the kind with a high concentration of cacao (70% cacao at minimum) has positive effects on stress levels, inflammation, mood, memory, and immunity. Cacao’s flavonoid power is well known, but this is the first time its effects have been studied in humans to see whether it supports cognitive, endocrine, and cardiovascular health. More extensive research is needed, but for now we’re happy to follow the advice of researchers, who suggest savoring a quarter of a bar of dark chocolate to get the antioxidant benefits.
A
new study suggests that the benefits of exercise may go beyond weight loss for those who are obese. A small study in the journal Physiology found that when obese individuals completed a six-week endurance exercise program— bicycling or running on a treadmill for an hour three times a week—their numbers of the blood cells responsible for triggering body-wide inflammation dipped. Researchers say the findings matter because inflammation is an important part of the obesity puzzle: Obesity leads to chronic inflammation, which increases the risk of developing other serious health problems like heart disease and type 2 diabetes, common outcomes for those who are dangerously overweight.
YOU COULD INCREASE YOUR WORKOUT TIME AND INTENSITY BY THIS PERCENTAGE IF YOU EXERCISE WITH A PARTNER YOU DEEM MORE ATHLETIC THAN YOU ARE.
GETTY IMAGES.
Exercise = Healthier Blood
two hundred
PULSE / FITNESS
MODERN MOVES
Would You Try These Yoga Trends? Whether you’re a yoga newbie or have practiced for decades, there’s never been a more exciting time to get on the mat. Classes that incorporate pets, partners, and even booze are cropping up all over. Search online to find one near you—you may just discover your new favorite way to say “Namaste.”
SUP YOGA Channel your inner surfer with this adventurous twist. You’ll perform traditional moves on a stand-up paddleboard—that’s the SUP part—in an ocean (off the coasts of many major cities or a lake (in other locations).
DOGA If you’d like to get fit with your pup, this pet-friendly yoga class may be perfect. Many studios allow furry friends into classes, and while your pooch likely won’t master Tree Pose, his emotional support will help you nail it every time.
COLOR THERAPY YOGA The infusion of chromotherapy (the study of color and light) and yoga can enhance awareness of body and soul. Some classes offer colored glasses; others beam multicolored lights.
NAKED YOGA Strip down to your birthday suit as you seek serenity. Hitting the mat in the buff builds body confidence and lets you get into poses without being held back by restrictive fabrics.
GETTY IMAGES.
WINE YOGA Vino and yoga have something in common: Both may help relieve stress after a long week (just stick to one glass of wine). You can find vineyards and breweries that host wine and yoga parties and classes so you can get Zen while you sip.
ACROYOGA Grab a fellow yogi for this challenging workout that integrates yoga and acrobatics. You’ll take turns balancing, lifting, and performing standard poses in the air. Best of all, you’ll leave having strengthened your body and your relationship with your partner.
MONTH 2018 · PREVENTION.COM
11
PULSE / NUTRITION
HIT PAUSE ON MENOPAUSE between 40 and 65 and ate fresh veggies like peas and beans daily, menopause was delayed by about a year. Even more striking: Regularly eating a portion of oily fish like salmon or sardines was associated with a delay of roughly three years. Researchers believe the antioxidants in legumes and fish rich in omega-3 fatty acids impact egg maturation and release, which preserves menstruation.
PETER KARASEV/OFFSET.
I
t’s inevitable for all women, but according to a study in the Journal of Epidemiology & Community Health, a diet rich in fish and legumes may help delay menopause’s onset. Researchers at the University of Leeds examined the self-reported daily diets of 14,000 women for four years. Of the 900 who went through natural menopause
CLAIRE BENOIST/THE LICENSING PROJECT.
45 THE AGE AT WHICH AVERAGERISK ADULTS SHOULD START GETTING SCREENED FOR COLON CANCER— FIVE YEARS EARLIER THAN PER PREVIOUS GUIDELINES FROM THE AMERICAN CANCER SOCIETY. NEWS TO KNOW
A New Way to Fight Stroke
The Downside of Protein Protein is the optimum muscle food, but middle-aged guys should be mindful of how much they eat, says the American Heart Association. A new study published in the association’s journal followed over 2,000 men ages 42 to 60 for 22 years and found that those who consumed the most protein had a slightly increased risk of heart failure. Comparatively, the source mattered: Animal protein was associated with a 43% higher risk, while dairy bumped that up to 49%; however, eating plant protein was associated with a 17% elevated risk. (The only protein sources not linked to an increased risk of heart failure were fish and eggs.) The next step for researchers: determining the mechanism behind this link and whether moderating protein intake can be a useful method of guarding the heart.
You know it as a prenatal must-take, but folic acid may also benefit hypertensive adults at risk for stroke, says the Journal of the American College of Cardiology. A study of more than 10,000 patients with high blood pressure found that those who took a daily folic acid supplement along with their regular blood pressure medication had a 73% lower risk of stroke compared with patients who only took antihypertensive meds. Previous studies have linked folate consumption with fewer strokes and heart attacks; the B vitamin may help break down an amino acid that damages artery walls. SEPTEMBER 2018 · PREVENTION.COM
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NEWS TO KNOW
PROTECT YOUR KIDS FROM SPORTS INJURIES
B
ack to school means back to sports for student athletes, but injuries send 2.6 million youths to the ER every year, according to the Centers for Disease Control and Prevention. There are easy ways to help keep them from getting hurt, though, like enforcing a mandatory day off. “Overuse of bones, joints, and muscles can lead to injury and potential spinal disorders,” says Rudolph Taddonio, M.D., orthopedic surgeon at Brain & Spine Surgeons of New York.
A new school year brings the return of homework and…germs, germs, germs! While not much aside from proper handwashing and good hygiene will prevent your kids from picking up the common cold or a stomach bug, there is something you can do to help ward off the flu: Get them a flu shot. New research in the journal Pediatrics suggests that it’s especially important for children with asthma to get vaccinated. In a study of 1,000 kids who received treatment for an asthma attack at Canadian hospitals, those who also had the flu had a 37% chance of not responding to the treatment, compared with just 13% among children without a virus (both asthma and influenza affect the respiratory system). The Centers for Disease Control and Prevention recommends getting a flu shot before the end of October to be sure you’re protected before the height of flu season.
14 PREVENTION.COM · SEPTEMBER 2018
nine THE AVERAGE NUMBER OF HOURS KIDS AGES 11 TO 14 SPEND USING ELECTRONIC DEVICES EACH DAY—NEARLY FIVE OF THOSE ARE IN FRONT OF THE TELLY!
GETTY IMAGES.
Another reason to get a flu shot
PULSE / FAMILY
Smarter Snacks for School Except for recess, lunch is probably your kids’ favorite “class” of the day, and if they get snack time too, that’s likely also high on the list. Help fuel your kids’ day (and growing bodies and brains!) with these nutritious packaged picks from Jaclyn London, M.S., R.D., nutrition director at the Good Housekeeping Institute.
CRUNCHY LEGUME SNACKS
CHEESY GOODNESS
YOGURT TUBES
BOTTOM: GETTY IMAGES.
FRUIT AND VEGGIE CRISPS
POPCORN TREATS
Don’t worry, your little ones will have no idea these salty snacks are made with fiber-filled, protein-rich legumes like chickpeas, lentils, and soybeans. They’ll provide the energy kids need to finish out the school day and keep them full until dinner. Brands we love: Biena, WatUSee Foods Chickpeatos or Puffs, The Good Bean Crunchy Chickpea Snacks, Rõsted Crunchy Lentils, Eda-Zen Toasta Ma-Me Snacks. Nothing will perk up your tired child like a lunchbox (partially) filled with cheese. In moderation, it’s a good source of protein and calcium, and some cheese-based snacks even make the cut for nutrition. Brands we love: Arla, Sargento Balanced Breaks, Trader Jacques Mini-Brie Bites, Moon Cheese, Trader Joe’s Parmesano Crisps, Whole Foods 365 brand picks. Sucking flavored yogurt from tubes is more fun than spooning it out of regular old tubs, and yogurt provides energizing and filling protein. Look for kinds with less than 5 g of sugar per serving. Brands we love: Chobani, Siggi’s. What better way to sneak in a few more fruits and veggies than by disguising them in chips? More and more brands are unveiling crispy, crunchy snacks made with fiber- and vitamin-rich produce. Look for ones in which the first ingredient is an actual vegetable (not potato) or fruit and the only others are oil and salt. Brands we love: Bare Snacks Veggie Chips or Fruit Chips, Trader Joe’s Broccoli Florets, Rhythm Superfoods, Whole Foods 365 brand freeze-dried fruit. Whether it’s salty, cheesy, or sweet, nothing hits the spot like popping back some popcorn. Look for brands with less than 2 g sat fat and at least 3 g each of protein and fiber per serving. Brands we love: Smartfood (mix it with plain popcorn), Angie’s Boomchickapop, CVS Gold Emblem, SkinnyPop Puffed PopCorn.
15-Minute Meal Under $10 Ravioli with No-Cook Tomato Sauce 1
2
3
4
Cook one 16-oz pkg. small cheese ravioli.
Finely grate 1 small clove garlic into a large bowl; stir in 2 Tbsp oil and 1⁄4 tsp each salt and pepper.
Cut 1⁄4 in. off tops of 2 large beefsteak tomatoes and finely grate cut sides into the bowl until you reach skin; discard skin.
Fold in 1⁄4 cup fresh basil, roughly chopped. Spoon sauce over ravioli and sprinkle with extra basil and ¼ cup grated Parmesan.
$2.88
75¢
$5.28
22¢
Total: $9.13
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NUTRITION (per serving): 355 cal, 15 g pro, 46 g carb, 3 g fiber, 5 g sugars (0 g added sugars), 13 g fat (4 g sat fat), 35 mg chol, 475 mg sodium
RYAN DAUSCH.
SERVES 4
PULSE / FOOD
5 HERBS THAT HEAL
1
2
Fresh herbs can impart plenty of flavor, making it easy to cut back on unhealthier ingredients such as salt and oils, and they can also pack a nutritional punch. Here’s what you need to know about these nourishing picks.
1. Thyme
4. Basil
Feeling a bit under the weather? Find a reason to cook with thyme. It’s a known natural antiseptic thanks to the compound thymol, also found in some mouthwashes. Use it as a clean seasoning for veggies or protein.
It turns out pesto is not just tasty, but also good for you. The main ingredient in traditional pesto, basil, may help fight arthritis and heart disease, as it contains compounds that block inflammation much the way ibuprofen and aspirin do.
2. Peppermint It’s a natural energy booster— just the scent of peppermint can wake up your senses, making you feel more alert. Peppermint leaves may also support good digestion by relaxing stomach muscles.
3. Chives
SARAH ANNE WARD.
3
4
These contain allicin, shown to positively affect levels of bad cholesterol and help keep blood pressure low—which could reduce your risk of heart disease and stroke. It also contains a B vitamin linked with better sleep, memory, and mood.
5. Rosemary This herb does more than provide fragrant flavor: It can healthy up your grilling too. Cooking meat at high temps creates cancercausing compounds, but research has found that adding rosemary to a meat marinade reduces the formation of those nasty carcinogens.
5
58 69 Sally Hansen Color Therapy Nail Polishes ($9, drugstores)
NEWS TO KNOW
A BETTER MANICURE Your nails bear the brunt of damage from everyday tasks like washing the dishes or cleaning the bathroom. To help prevent peeling, cracking, and splitting, several newly developed nail polishes are designed speciically to moisturize and strengthen via ingredients like collagen and argan oil. In testing by the Good Housekeeping Institute, a Prevention partner, Sally Hansen Color Therapy Nail Polishes ($9, drugstores) were found to last longer than the average lacquer.
18 PREVENTION.COM · SEPTEMBER 2018
THAT’S THE AGE RANGE IN WHICH PEOPLE REPORT FEELING MOST CONTENT— PROOF THAT A FEW FINE LINES OR WRINKLES WON’T CURB YOUR ABILITY TO PUT ON A HAPPY FACE. SOMETHING TO LOOK FORWARD TO!
SPILLS, TOP TO BOTTOM: J MUCKLE, GREG MARINO, BOTH STUDIO D.
to
PULSE / BEAUTY
INGREDIENT ID
Meet the moisture magnet
GETTY IMAGES.
When it comes to skincare, the word “acid” might conjure thoughts of exfoliation or even irritation—but hydration? Not so much. Yet a certain type of acid can be seriously hydrating. Hyaluronic acid, a tried-and-true ingredient that’s experiencing a renaissance right now, can satisfy even the thirstiest complexions. Applied topically, this humectant acts like a tiny sponge, holding up to a thousand times its weight in water and pulling it to the skin’s surface to quench and plump, says New York City dermatologist Joshua Zeichner, M.D. What you’ll see in the mirror: a younger, healthier-looking you.
Prevention Picks: FOR FACE Slather on the Olay Eyes Deep Hydrating Eye Gel ($27, drugstores)—it’s lightweight and soothing to the delicate eye area. FOR BODY Neutrogena Hydro Boost Water Gel Lotion SPF 50 ($12.50, drugstores) hydrates and shields skin below the chin with broadspectrum sunscreen.
EVERYDAY
ALISON GOOTEE/STUDIO D.
Health
20 PREVENTION.COM · SEPTEMBER 2018
NATURAL REMEDIES
Clove Comfort Like crunchy leaves and your favorite plaid scarf, cloves just feel like fall. They’re also a handy medicine cabinet staple. These dried flower buds contain eugenol, a compound that eases everyday aches and pains, and their aroma has long been used as a mood booster, which can help keep you stress-free on busy days. Autumnal serenity achieved.
SOOTHE BLOATING & TUMMY TROUBLE
LIGHTEN YOUR MOOD
For a digestive tonic, put 6 cloves and 1 Tbsp fennel seeds in a large saucepan and add 3 cups water. Bring to a boil, then reduce heat and simmer 30 minutes. Cool 15 minutes; strain. Drink ½ cup after each meal.
Mix up a happy-making air freshener: Blend 4 cloves and ½ stick cinnamon in a spice grinder. Add ¼ tsp ground ginger and mix. (Double the ingredients for a stronger scent.) Store the mixture in an airtight glass jar and open it to refresh your space as needed; keep up to a month. “The sweetness can help lift your spirits when you’re feeling down or low on energy,” says Diane Finlayson, director of Yoga Therapy at Maryland University of Integrative Health.
PROP STYLING BY ALMA MELENDEZ.
TREAT A TOOTHACHE To temporarily numb pain, chew on one clove with the sore tooth. Or dab clove oil on a cotton swab and apply to the affected tooth; after 20 minutes, rinse with warm salt water. Just be sure to see your dentist if the pain persists—cloves are not a long-term solution for toothaches.
Adapted from The Doctors Book of Natural Healing Remedies: Hundreds of Affordable Ways to Feel Better Fast! by the editors of Prevention, © 2017. Available at prevention.com/drsbook.
SEPTEMBER 2018 · PREVENTION.COM
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EVERYDAY HEALTH
Problem Solved Snoring BY RICHARD LALIBERTE
Y
ou’ve just nodded of when your bedmate suddenly emits a loud, jolting snore—drat, now you’re tossing and turning while he or she peacefully snules and snorts the night away. Or maybe you’re the noisemaker. While there’s no magic ix, there are steps that may address the problem. Snoring happens when tissues in the throat relax during sleep, causing the upper airway to narrow and tissues to vibrate. It can be a sign of obstructive sleep apnea, in which soft tissues collapse to block the upper airway during slumber; this triggers an arousal relex that can interrupt sleep from a dozen to hundreds of times a night. “People with sleep apnea often complain that they feel less refreshed in the morning than they did the night before,” says Muhammad Najjar, M.D., a neurologist with the Sleep Science Center at the University of Illinois at Chicago. Try these tips to help everyone snooze a little easier.
22 PREVENTION.COM · SEPTEMBER 2018
PREVENT IT GET MOVING! Studies show that snoring and sleep apnea often worsen with weight gain and improve with weight loss, so starting an exercise routine is a smart irst option. “Weight gain may cause fat to be deposited in tissue around the upper airway, making it prone to collapsing,” says Aesha M. Jobanputra, M.D., assistant professor in the division of pulmonary critical care and sleep medicine at Rutgers University. Breathing hard may strengthen throat muscles or help you breathe more eiciently when you’re at rest.
HACK YOUR SLEEP POSITION Lying on your back can make snoring worse: The tongue and jaw fall toward the upper airway, reducing airlow. Side sleeping keeps those passages open. “Use a U-shaped body pillow to prevent rolling over while you sleep,” Dr. Najjar says.
SAY NO TO NIGHTCAPS Alcohol relaxes muscles that keep the upper airway open during sleep, making your post-dinner wine (or even an earlier, happy hour pint) a snoring instigator.
24%
OF WOMEN HABITUALLY SNORE, COMPARED WITH 40% OF MEN.
TAP CPAP
Cutting out the drinks may help, but if you do want to imbibe, try to stop two hours before you hit the sack.
TREAT IT
If moderate to severe sleep apnea is behind snoring, the gold standard is continuous positive airway pressure (CPAP) treatment; it delivers pressurized air to the upper airway so it doesn’t collapse. You don a face mask or nostril pads attached to a hose connected to a bedside machine. “It can take some getting used to, but many people eventually don’t realize they have it on,” Dr. Jobanputra says.
TED + CHELSEA. STYLING: ALMA MELENDEZ.
CLEAR NASAL PASSAGES While not the most attractive bedtime accessory, adhesive nasal strips that widen nasal passages may improve snoring by up to 75%, according to some studies. If congestion is an issue, prescription corticosteroid sprays may provide relief by reducing nasal passage inlammation. OTC decongestants can be used for transient colds that are causing snoring, but don’t take them for more than a week—that can trigger rebound congestion.
ADJUST YOUR JAW A dentist can create a custom-itted oral appliance (similar to an athletic mouth guard) that pushes the lower jaw forward, opening the airway and stabilizing throat tissue to reduce snoring episodes. Insurance often covers the roughly $1,000 cost; OTC products ($20 to $100) are cheaper, but less efective. As a last resort, your doctor may recommend surgery to shift the jaw or remove throat tissue. SEPTEMBER 2018 · PREVENTION.COM
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EVERYDAY HEALTH
Does It Work? Craving Crushers BY ERICA SLOAN
F
act: We eat when we’re hungry—and even when we’re not. One reason is that over time, we develop cravings for sugary and fatty foods because they activate the brain’s reward circuitry, making us feel happy and satisied, says Eric Stice, Ph.D., clinical psychologist and senior research scientist at the Oregon Research Institute. Of course, junk food and excess calories from any source don’t do our health any favors. Enter products that claim to address our extracurricular longings for food. Here, the skinny on what’s worth trying.
OVEREATING BUSTERS WHAT THEY ARE: It takes about
20 minutes for your brain to register that your belly is full; there are two items that may get you through that time without overeating. One is a lozenge, to be popped after a meal; it’s sweet, then morphs into a minty, tingly sensation that is
24 PREVENTION.COM · SEPTEMBER 2018
meant to distract you until your natural satiety kicks in. Another is an injectible prescription medication that stimulates hormones in your gut that are related to satiety and digestion. WHAT TO KNOW: In one small study, people who used the lozenge reduced caloric intake by 12%. In various other research, 60% to 80% of those who used the Rx drug dropped 5% of their body weight. SHOULD YOU TRY THEM? The lozenge has potential, but a hard candy or a mint could have the same efect, says Angela Fitch, M.D., medical director of the UC Health Weight Loss Center at the University of Cincinnati. The medication, called liraglutide, has side efects (such as gallstones) that need to be weighed against the weight loss beneits. BRANDS: MealEnders lozenges ($17). Talk to your doctor about Saxenda, the brand name for liraglutide; not all insurance covers it, so you may wind up having to shell out up to $1,500 for 30 days’ worth.
BRANDS: Appethyl
pure spinach extract (about $15) or safron-extract capsules ($10 to $20). Flat Tummy Tea Co. lollipops ($29) contain saffron extract.
SUGAR BLOCKERS WHAT THEY ARE:
LEVI BROWN.
SNACKING STOPPERS WHAT THEY ARE: They contain extracts that are said to help you resist the munchies by altering the digestive process and targeting hormones that afect appetite. WHAT TO KNOW: Spinach extract may delay fat digestion; in a small study, a 5 g dose increased satiety over two hours. Twice-daily safron-extract capsules made people snack less often in another study, possibly by regulating serotonin, a hormone that impacts appetite and mood. SHOULD YOU TRY THEM? Maybe. They probably won’t harm you, but they might not help, says Dr. Fitch. The studies are too small to provide deinitive results.
Sugar prompts the release of feel-good hormone dopamine in the brain. Habitually eating sweet treats causes the brain to activate the same response when you’re exposed to related stimuli (e.g., the place you usually eat them), which brings on cravings, says Stice. Products with gymnema sylvestre leaf extract claim to stop that cycle by blocking sweetness receptors on the tongue via a mouth spray or a lozenge. You don’t enjoy the sweets, and so ind them easier to put aside. WHAT TO KNOW: In Stice’s study, funded by a lozenge manufacturer, a gymnemic lozenge helped people eat 44% less candy than those given a placebo mint. SHOULD YOU TRY THEM? Yes. “Gymnema can reduce sugar intake; then you become less sensitive to it and your brain craves it less,” says Stice. BRANDS: Sweet Defeat ($30) and Seynani Sugar Blocker oral spray ($22). SEPTEMBER 2018 · PREVENTION.COM
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EVERYDAY HEALTH
The Ob/Gyn Is In The Muscles You Shouldn’t Ignore BY LAUREN STREICHER, M.D.
ou may be doing reps with dumbbells to tone your triceps or planks to latten your abs, yet there’s a set of muscles you might not be concerned about but should be: your pelvic loor muscles. They surround and support the vagina, bladder, uterus, and bowel, and if they’re weak or dysfunctional, it can bring on a host of problems: a leaky bladder when you cough, laugh, sneeze, or exercise (over 50% of midlife women sufer from incontinence); painful intercourse (due to muscles that are too tight); constipation; or generalized pelvic pain. Dr. Streicher
THE KEGEL EFFECT
is an associate clinical professor of obstetrics and gynecology at Northwestern University’s Feinberg School of Medicine.
When I tell patients that they need to strengthen their pelvic loor muscles, they invariably say, “I do my Kegel exercises!” And I’m sure they do. But here’s the problem: Studies show that
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most women perform Kegels incorrectly (which can make things worse) or inconsistently. And no wonder: When I searched online for “How to perform a Kegel exercise,” I was shocked to see how many credible websites gave incorrect instructions like “tighten the buttocks,” “stop the urine stream,” and “tighten your abs.” To perform a Kegel correctly, tighten the pelvic loor muscles while relaxing the thighs, buttocks, and abdomen. You can igure out whether you’re doing the exercises right by inserting two ingers in your vagina to feel the muscles contract. That said, given that these are internal muscles, it’s very hard for many women to voluntarily contract them to perform this exercise the right way. Plus, a woman’s pelvic loor muscles may, like an overstretched rubber band, simply be too weak to contract.
HAVING PROBLEMS? The best solution for incontinence or pelvic pain that’s disrupting your life: a personal trainer for your pelvic loor, otherwise known as a pelvic loor physical therapist. A PT will irst evaluate posture, abdominal strength, and body alignment, then perform a detailed external and internal pelvic exam to look for weak or tight muscles. She can use a number of techniques, including manual soft tissue work and trigger point release through the vagina and occasionally the rectum (this is a hands-on treatment!). These methods eliminate pain and muscle spasms, improve circulation, and restore normal resting muscle tone.
KEVIN TWOMEY/GETTY IMAGES.
AT-HOME HELP You could be tempted by devices—balls, beads, jade eggs, cones, etc.—that claim to help incontinence and sexual issues, but there are no scientiic studies to back up their claims. If a PT isn’t an option, I often recommend OTC devices for incontinence such as PeriCoach (pericoach .com) and Elvie (elvie.com); they ofer an exercise program and link to an app to
provide biofeedback to tell you whether you’re doing Kegels correctly. ApexM (incontrolmedical.com) uses silicone vaginal probes with muscle stimulation to “teach” the pelvic muscles to tighten and relax. (Note: I’m a consultant for and have a inancial interest in InControl.) Another option for incontinence: A recent study showed that some forms of yoga, done correctly and consistently, can reduce episodes of unintentional leakage by up to 50%. Quitting smoking, losing weight, and avoiding holding your pee for hours can also be useful. Need more help? Your doctor can refer you to a urogynecologist, a doctor who speciically treats pelvic loor disorders in women. SEPTEMBER 2018 · PREVENTION.COM
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EVERYDAY HEALTH
Good Food What to Eat to Stay Sharp BY KELSEY KLOSS
S
chool is starting, but students aren’t the only ones who need to pay attention. Lack of sleep, news alerts, the latest celebrity silliness—the list of things that can do a number on your ability to focus is endless. But it’s easy to boost your mental power and clear away brain fog by including foods in your diet that afect cognition in a positive way, such as increasing blood low to the brain or reducing focus-hampering inlammation. Check out this cheat sheet for eats that will help redirect your attention where it belongs.
APPLES Feeling spacey and peckish? Reach for a crunchy snack. Findings suggest that repetitive chewing can increase alertness and memory, possibly by raising heart rate and activating parts of the brain involved in cognitive tasks. Though most studies
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involved gum, experts suspect that foods that require some time to eat, like iber-illed apples, could also do the trick. “For even longer-lasting focus, pair an apple with nut butter,” says Frances Largeman-Roth, a registered dietitian nutritionist based in New York City and author of Eating in Color. “The combination of carbohydrates and healthy fats provides you with sustained energy that promotes concentration.” TRY THIS: Dunk crisp apple slices into 2 Tbsp crunchy almond butter mixed with 1 tsp honey. Be sure to leave the peel on to prolong chewing time.
BEETS Think of beets as a spa treatment for your brain: They’re rich in nitrates, compounds that play a role in helping blood vessels relax and expand, allowing ample oxygen-rich blood to reach your head. “Increasing that blood low may improve brain functions like concentration,” says Eva Selhub, M.D., adjunct scientist in the neuroscience laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. TRY THIS: Spread ¼ cup cottage cheese on 1 toasted slice of wholewheat bread and top with arugula,
a sliced roasted beet, a drizzle of olive oil, and a squeeze of lemon juice.
TED + CHELSEA. STYLING: ALMA MELENDEZ.
WALNUTS Just 1⁄4 cup of walnuts delivers more than twice your recommended daily intake of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Research shows that omega-3s may reduce inlammation and improve brain function, which could help you feel more on point. In fact, adults with higher levels of ALA and other plant-based omega-3s in their blood have been found to perform better on cognitive tests. Plus, these satiating healthy fats will keep distracting hunger at bay. TRY THIS: Cook 1 cup millet; mix with ⅓ cup chopped toasted walnuts, chopped cilantro, salt, and black pepper.
WILD BLUEBERRIES These bite-size fruits really do sharpen your mind—by providing potent antioxidants that help facilitate brain connections and increase blood low. But be sure to go wild: “Most of the antioxidants in blueberries are found in the skin,” says Largeman-Roth. “Because of their small size, wild blueberries provide more nutritious skin per serving than conventional supermarket blueberries.” Also, the berries’ iber regulates blood sugar levels and prevents an energy crash, allowing you to enjoy extended focus and avoid sluggishness. TRY THIS: Blend 1 cup frozen wild blueberries, 1 chopped frozen banana, 1 cup low-fat milk, 1 Tbsp cocoa powder, 1 Tbsp almond butter, and 1 tsp honey for a smoothie that tastes like a decadent chocolate milkshake. SEPTEMBER 2018 · PREVENTION.COM
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EVERYDAY HEALTH
Healing Move No-Creak Knees
Keep your pelvis level the whole time. It shouldn’t tip backward or forward as you move your leg.
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CHRIS ECKERT/STUDIO D.
Two daily habits can leave legs unbalanced: wearing shoes, which leaves feet underused and weak, and sitting for hours, which means the hips don’t move around as much as they’d like. The result? Tight quadriceps, which pull the kneecaps off-center. And then those can rub on the bones beneath them—and running, walking, or kneeling can hurt. Try this move; it strengthens the inner quad muscles and helps shift your kneecaps back into place.
Rotate your leg from the ball-and-socket joint in your hip.
HOW TO DO IT
REALIGN YOUR KNEES
1
Lie on your back with your right knee bent and the left fully extended on the ground. The top and bottom of your pelvis should be in a straight line. Keep your left leg straight as you turn your thigh as far as you can to the left so your foot points in that direction.
2 3
Slowly lift your straight leg up to the height of the opposite knee. Pause, then lower it again. Don’t let your pelvis tilt at all as you lift—let the muscles of your inner thigh do the work. Lift and lower your leg five to eight times or until you can’t do another rep. Then repeat on the other side.
YOUR TRAINER & EXPERT Katy Bowman, who provided the instructions and is shown here, is a biomechanist and movement teacher. She directs and teaches at the Nutritious Movement Center Northwest in Sequim, WA. This is adapted from her bestselling book, Move Your DNA.
TRY THIS TOO
KEEP MOVING! what shape would it be based on what you do all day? If your answer is “chair-shaped,” then, along with doing this move, get up as often as possible. Try changing positions throughout the day: Stand up to work, or alternate sitting and kneeling on the floor while you watch TV. See if you can make that clay shape less rigid, especially around the hips and feet. IF YOUR BODY WERE MADE OF CLAY,
EVERYDAY HEALTH
BY KAYLEIGH DONAHUE HODES ADDITIONAL REPORTING BY MADDIE ABERMAN
M
aybe you assume that the more you do to your skin, the better it will look. Not so! Experts say it’s really not that complicated: These simple, tested tips will supercharge your everyday regimen so you can be smooth, glowing, and relaxed.
1 GET A DAILY DOSE OF ANTIOXIDANTS You wouldn’t go outside in 30-degree weather without a coat, right? Well, think of antioxidants as your necessary year-round layer.
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Without them, your skin is left exposed to the elements, namely UV rays and pollution. Both create free radicals, nasty little molecules that latch on to skin cells and cause wrinkles, dark spots, and skin cancer, explains Mona Gohara, M.D., associate clinical professor of dermatology at Yale University. Antioxidants render free radicals powerless, so every morning, smooth on a serum or moisturizer that contains potent, proven ones, like vitamins C and E. “They are among the best-studied antioxidants,” says Jordana Herschthal, M.D., F.A.A.D., a dermatologist in Boca Raton, FL. You’ll ind both in Paula’s Choice C15 Super Booster ($49, paulaschoice.com), which uses L-ascorbic acid (the most efective form of vitamin C).
MODEL: GARY LUPTON/STUDIO D.
Beauty Healthy Skin for Life
2 PICK THE RIGHT ANTI-AGER Skincare brands have added everything from diamond dust to crushed pearls into wrinkle creams, but your routine doesn’t need to cost more than your irst car to work. Derms stand by tried-and-true age-ighters like retinol and peptides. Retinol stimulates ibroblasts to produce collagen, which softens ine lines and wrinkles over time. “There are reams of research papers showing just that,” says Joshua Zeichner, M.D., director of cosmetic and clinical research in dermatology at New York’s Mount Sinai Hospital. But it can be SEPTEMBER 2018 · PREVENTION.COM
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EVERYDAY HEALTH
irritating for some people, which is why retinol irst-timers should try a low concentration of the vitamin A derivative, like First Aid Beauty FAB Skin Lab Retinol Serum 0.25% Pure Concentrate ($58, sephora.com). “I tell my patients to apply it once a week for one week,
Dr. Gohara. Upgrade to 0.5% after three months without irritation. If your skin can’t tolerate retinol, try a collagen-stimulating peptide, like the one in Olay Regenerist Whip Face Moisturizer ($30, drugstores). “Peptides are relatively nonirritating, so from the get-go, you can use them every night without any problems,” explains Dr. Zeichner.
3 GET SMARTER ABOUT SPF We’ve all gotten better about wearing sunscreen during the summer, but there’s still room for improvement as it gets cooler. While it’s true that UVB rays (the ones that cause sunburns) are not as strong in the winter, “UVA rays, which go deeper and are largely responsible for skin aging, are strong all year,” says Leslie Baumann, M.D., a dermatologist in Miami. Both forms cause cancer—and sun damage
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is cumulative. “Think of your skin as a glass of water constantly being illed,” suggests Dr. Zeichner. “When the glass overlows, that represents developing skin cancer.” Even the short exposure you get while grabbing your morning cofee can add up over time. So apply a broad-spectrum sunscreen (the only kind that protects from UVA and UVB) all year long. Try La Roche-Posay Anthelios Ultra Light SPF 60 Sunscreen ($30, drugstores), which also contains a powerful antioxidant complex to protect skin from free radicals.
4 EASE UP ON EXFOLIATION Daily buing used to be considered a good way to stay youthful (it temporarily creates a smoother, more glowy complexion). But then experts discovered that all that sloughing can set of a host of skin problems. “Too much friction can cause inlammation, which leads to aging, worsening of rosacea, and even unwanted pigment,” says Dr. Baumann. It can also mess with your skin’s natural barrier, making it more susceptible to irritants and moisture loss. So how frequently should you do it? Pros say one or two times a week is plenty. If you have sensitive skin, try a gentle scrub like L’Oréal Paris Pure-Sugar Scrub: Smooth & Glow ($13, drugstores). It uses sugar, which dissolves as you wash, so you can’t overdo it. Other skin types can beneit from a glycolic peel, like Bliss That’s Incredi-peel ($20, target.com), that both exfoliates and may increase collagen production, explains Dr. Baumann.
5 DON’T STRESS SO MUCH When you’re stressed, your cortisol levels spike. A small amount of the stress hormone is normal, but at higher levels, it can cause increased inlammation in the body. “This inlammation breaks down both collagen and hyaluronic acid, the molecules that give your skin its glow and bounce,” says Dendy Engelman, M.D., a dermatologist in New York City. One way to reduce stress: “Put yourself in a soothing environment,” says George Slavich, Ph.D., a clinical psychologist and director of the Laboratory for Stress Assessment and Research at UCLA. “It might not ultimately ix the problem, but it can help relax your body and bring your mind to the present.” SEPTEMBER 2018 · PREVENTION.COM
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EVERYDAY HEALTH
ACTIVE 20 MIN. TOTAL 30 MIN. MAKES 14
Breakfast On the Go Cherry-Chocolate Granola Bars 36 PREVENTION.COM · SEPTEMBER 2018
1. Heat oven to 350°F. Line an 8-in. square baking pan with parchment paper, leaving a 2-in. overhang on 2 sides. 2. Spread oats on a large rimmed baking sheet and bake until just golden brown, 8 to 10 minutes; let cool completely. 3. Meanwhile, place raisins and ½ cup cherries in a heatproof bowl. Cover with boiling water and let sit 10 minutes. Drain, transfer to a food processor, and puree until smooth. Add almond butter and honey and puree until smooth; transfer to a bowl. 4. Add oats and stir to coat, then fold in almonds, chocolate chips, and remaining ½ cup cherries. Pat mixture into the prepared pan and let set, about 1 hour. 5. Using the overhangs, transfer set mixture to a cutting board and cut into 14 bars. NUTRITION (per bar): 255 cal, 6 g pro, 29 g carb, 5 g fiber, 16 g sugars (8 g added sugars), 13 g fat (2.5 g sat fat), 0 mg chol, 10 mg sodium
TED CAVANAUGH.
2 cups old-fashioned oats ½ cup raisins 1 cup unsweetened dried cherries ½ cup almond butter ¼ cup honey 1 cup raw almonds, roughly chopped ½ cup dark chocolate chips
CHIROPRACTIC
CARE TRIFECTA TOP 3 BENEFITS SATISFACTION
1
Nearly 36 MILLION Americans visit doctors of chiropractic (DCs) annually. 80% of patients report that spinal manipulation, often referred to as a spinal DGMXVWPHQW VLJQL FDQWO\ UHGXFHV SDLQ DQG disability compared to other drug-free approaches.
8 10 OUT OF
PATIENTS REPORT EFFECTIVE PAIN RELIEF
2
EFFECTIVENESS
3 IN 4 PATIENTS DESCRIBE CHIROPRACTIC CARE AS “VERY EFFECTIVE� 94% of spinal manipulations in the U.S. are performed by DCs who receive a minimum of 7 years of higher education.
3 IN 4
3
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2016 Gallup-Palmer College of Chiropractic survey The Journal of Alternative and Complementary Medicine Copyright 2018 Foundation for Chiropractic Progress
5 Myths About Alcohol
F
rom gals’ night out (that new wine bar!) to a weekend on the sofa with beer and binge-watching, Americans are drinking more than ever, according to research in JAMA Psychiatry. But despite our ainity for alcohol, there are plenty of misconceptions about it. Here, a straight shot of the truth. BY JULIE STEWART ILLUSTRATIONS BY ANDREA DE SANTIS
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REALITY CHECK
MYTH #1 Moderate drinking is good for you. MYTHBUSTER Sure, some research has linked a daily glass of wine to a healthy heart, but the message that alcohol is a wellness product is dead wrong. Moderate drinkers tend to be wealthier and so may have better health for other reasons, says Tim Naimi, M.D., M.P.H., a physician and alcohol epidemiologist at Boston Medical Center. In fact, alcohol is a carcinogen: Research shows that women who drink even moderately have an elevated risk of breast cancer. The bottom line: “Don’t begin drinking, or drinking more frequently, for your health,” he says.
MYTH #2 Avoiding sulites in red wine will spare you headaches. MYTHBUSTER Don’t spend your money on pricey sulfite-free wine. Though red wine is a common migraine trigger, its sulfites (which naturally occur in all wine and are sometimes added as preservatives) aren’t to blame, says research in the journal Headache. The culprits might be phenols—plant compounds, more abundant in red wine than in white, that affect the way your brain processes certain neurotransmitters. Steer clear of any type of wine that makes your head pound, advises Jessica Ailani, M.D., director of MedStar Georgetown Headache Center.
MYTH #4 A shot will calm your nerves.
MYTH #3 When you cook with wine or beer, the alcohol burns of. MYTHBUSTER Some booze does stay behind, so if you’re
avoiding alcohol, your best bet is to leave it out of recipes. To vaporize more alcohol when cooking with it, turn up the heat or cook the food longer, says Gavin Sacks, associate professor of food science at Cornell University. When beef bourguignon, made with a bottle of red wine, is simmered for 15 minutes, half the alcohol remains, but after two and a half hours, just 5% is still there, he says. (Worried you’ll overcook the meat? Boil the wine separately first until it has lost a third of its volume.) And put a lid on it: A Food Chemistry study suggests that this can increase the proportion of alcohol that gets vaporized.
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MYTHBUSTER Liquid courage is overrated. Alcohol can temporarily mellow you out by disrupting connectivity between brain regions that process emotiontriggering information. However, in a study from the University of Illinois at Chicago, people who used alcohol to cope with anxiety got less of a mood boost than those who drank for other reasons (like to socialize with friends). And in the long run, drinking can make anxiety worse, says study author Stephanie Gorka, Ph.D., a clinical psychologist. “Explore other ways to relax, such as listening to music, deep breathing, stretching, and getting support from a friend.”
REALITY CHECK
MYTH #5 A litle alcohol can cure a hangover. MYTHBUSTER The hair of the dog might distract you for a bit, but it will prolong your pain. A hangover can last 12 to 24 hours as your blood alcohol level declines from its peak, and if you drink more, you reset the clock. You could pick up a hangover-recovery drink, patch, or powder at the drugstore, but none has been proven effective by independent research. A nonsteroidal antiinflammatory pain reliever can ease your throbbing headache, although for now the only guaranteed hangover cure is avoidance. Sorry!
Pedal power Cycling got Samantha more than muscles: She’s now fit, confident— and sober.
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INSPIRATION
AHA MOMENT and Turned My
“I Had an
Health Around” For these five women, positive change started with one moment of clarity—read this and get motivated. BY SANDY M. FERNÁNDEZ
“A bike ride saved my life”
ISAAC LANE KOVAL.
SAMANTHA JOHNSON, 33 | PORTLAND, OR Five years ago, I was at my lowest point. I’d left my partner, and he had custody of our son. I was drinking and using drugs. This was totally the opposite of how I’d been raised: My mom always made a big deal about being healthy, what food we put in our bodies. But I felt so depressed and useless, all that went out the window. The friend I was staying with lived all the way across town from my oice, and I didn’t have a car. What I did have was a bicycle. So—out of total necessity—I decided I’d bike to my job: about eight miles to the light rail stop, then another mile when I got out. I felt as if I had no other option. SEPTEMBER 2018 · PREVENTION.COM
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INSPIRATION
The irst morning was so tough. I’m 5' 4" and was 200 pounds. My feet, my back, and even my butt hurt. I felt pathetic. But I couldn’t let myself wallow, so I looked for signs that I should keep going: If I saw someone smiling or if the license plate of the car in front of me included my birth date, that was a sign. If the car slowed down, it was, Oh, they want me to catch up! That night I got home exhausted and fell into bed. This became my new routine. I biked ive days a week, about 17 miles each day. At night, I was too tired to go out looking for the friends I used to party with. I was just going through the motions: work, home; work, home. Then after a few weeks, I noticed that biking wasn’t as hard as it had been. I’d been dropping weight and building muscle, but the main thing was realizing that I was actually good at riding! Yes, I was in a bad place in my life, but my body was helping me make it through, even after I’d abused it in so many ways. And biking meant I had to listen to my body: I started eating better. I was sleeping better too, and not waking up with my heart pounding in the middle of the night. It’s crazy how one change can have a domino efect. Over the next few months, my body image improved, and I felt exhilarated, healthier, and smarter. I took up running, which I’d done in high school. I’d tried so many times to give up drugs and alcohol, but this time—though I had setbacks—it stuck. I mostly eat plant-based foods now. Not that the past ive years have been easy; I’ve changed jobs a bunch of times and had to work my way back into my son’s life. But I’d never want to go back to the life I once had.
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“My doctor said just the right thing” DANA SOPER, 44 RICHMOND, VA I had my first child seven years ago, in med school, when things were stressed and crazy, and my second during my residency, which was even worse. It’s not like I didn’t know how to stay healthy, but with two young kids, I felt like, Oh, I’m a busy working mom! I’d grab a hamburger or pizza for lunch, then come home to a big bowl of pasta for dinner, and my husband and I would relax by watching TV with a glass of wine and a beer. My weight just kept creeping up. A couple of years ago, I noticed I was doing less with the kids—fewer bike rides and trips to the beach, where I’d need to wear a swimsuit. When we rented a house on the Outer Banks in North Carolina a couple of years ago, I sat on a beach in long pants and a T-shirt while they ran in and out of the surf with their dad. But it wasn’t until last June, at my annual checkup, that my doctor said something that finally opened my eyes. My BMI was in the obese category, and my blood pressure was rising. I didn’t have diabetes or hypertension, but everything was trending up. My
COURTESY DANA SOPER.
Energy to spare Dana can now keep up with Andreas, 7, and Dominic, 5.
doctor was concerned. The way she put it was, “Don’t let your 60-year-old self be angry with your 40-year-old self.” For the first time, the consequences of the little choices I was making every day felt real. And it rang a bell in my head. A couple of weeks later, my younger child was furious that Mommy wouldn’t get into the YMCA pool with him. Standing there trying to find reasons that would make sense to a 4-year-old, I thought, This is ridiculous. I am missing out on life. So last July, I decided to start simple: I cut down on carbs. And I hadn’t realized it, but they were all I had been eating. I also made
the decision that if there was a reason to break my rule—like, we were going to have cupcakes at my son’s birthday, or I was going to a restaurant that was famous for the world’s best risotto—I would plan it, have it, enjoy it, and let it go. Because I was always the person who’d impulsively grab that cupcake, and then at dinner it’d be like, Well, you might as well have the mac and cheese. Now I don’t feel I’m missing out on my favorite things, but I have them in moderation. It’s definitely a work in progress: I’ve still got 20 pounds to go to get back to my prepregnancy weight and a normal BMI. But so far I’ve lost 58 pounds, and I’m definitely going into the pool these days!
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Breathing easier Carla (with Sally, 16) is four years smoke-free.
“I saw the look on my daughter’s face” When my brother and I were kids, my mother, a smoker, ofered us $1,000 if we could make it to 18 without picking up the habit. Neither one of us got the money. Even though my mom had quit for the sake of her grandkids by the time I was in my 40s, I hadn’t. I cut way back while pregnant and breastfeeding, but as a mother of three, I really appreciated the time to myself whenever
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I stepped outside to have a cigarette. Of course, my kids asked me—OK, told me—to quit: “Don’t you know how bad that is for you?!” I’d say, “Yes, and I hope you never start.” But there I’d be, even in winter, bundled up and clinging to an icy railing, having a smoke. Then, four years ago, I spent a few days in California with my 92-year-old great-aunt, Alice. Every moment was spent driving her to errands, helping
CHRISTIAN FLEURY.
CARLA NORMAN, 50 | MONTREAL, CANADA
MORIAH GRACE.
her around, or talking about my uncle Jim, who’d recently passed. I didn’t feel I could either smoke in front of her or tell her that I needed to slip away. On the plane home, I couldn’t wait to light up, but then I got back and irst came hugs and kisses and handing out gifts. That was when I commented that I hadn’t had a cigarette in days and was dying for one. My youngest, Sally, who was 12, was next to me. You should have seen her face: She looked so hopeful! She said, “Well, if you haven’t, then that means it’s possible not to, right?” She told me she didn’t want me to die before she had kids. I gathered her up and said, “Oh, darling—oh, sweetie—I don’t want to die either!” It struck me that I’d been thinking of smoking as a choice that afected my body, but it was having an efect on my kids even if I never smoked near them. They deserved a healthy mother. So I told Sally I’d try. She said she’d help…and then loudly announced to the rest of the family that I was quitting. I corrected her: “I said I’d try.” But I haven’t touched a cigarette since, although it took a year before I considered myself a nonsmoker. The closest I got to lighting up was early on, one day when the kids were being horrid. I said, “You know what? This makes me want to smoke.” They quieted down immediately. Over the months and years, I’ve learned I can get “me” time in other ways—my family now knows that sometimes I need to step away without being pestered, even if it looks as if I’m not doing anything. Now we all get what we deserve.
INSPIRATION
“A panic atack woke me up” VANESSA CUNNINGHAM, 33 LONG ISLAND, NY In 2011, I had a well-paying job on Wall Street, an amazing collection of clothes and shoes—and persistent pain that had me popping ibuprofen every day after work. I was at my desk at 8 a.m., and I’d only leave it to run out to bring back a sandwich or pizza for lunch or an energy drink when I flagged in the afternoon. I’d regularly stay as late as 11 p.m. before tackling my 90-minute commute home. I knew I was helping the bank make money, but I’d come home after midnight, fall into my bed, and think, What did I accomplish today? Who did I really help? I’d gained close to 20 pounds
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since starting the job, and I developed acne, which I’d never had before. Then one ordinary morning, as I was driving in to work, my heart started beating really hard. I was sweating and having trouble catching my breath. I pulled over and dialed 911 and said, “I think I’m having a heart attack!” After asking me a few questions, though, the dispatcher told me, “No ma’am, you’re having an anxiety attack.” I’d never experienced anything like that, ever! I just sat there catching my breath until I calmed down. And then, unbelievably, I went in to work. Looking back, though, that moment was a starting point. Instead of taking myself on vacations to relax, I started saving my money. I used some of it for nutrition and wellness classes, fitting them in online and on weekends. I’d struggled with weight issues since I was a child, ping-ponging from one fad diet to the next, and this time I wanted to get it right. I learned that the way I was living was the opposite of good for me. The next summer, I gave notice at work. I had enough cash socked away that I could take a few months to think about what I wanted to do next, and I then decided to take a coaching course and start my own company, helping overachievers just like me learn to treat themselves better. It’s been a few years now, and it’s going great. I feel so much healthier, and I love making a real difference in how people think, how they do things, and how they handle their relationships. It’s much better than spending my days staring at a computer, monitoring banks!
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“I’d nearly died— but my biggest worry was that I’d gain weight” TALYNN KEL, 43 | ATLANTA A few years ago, I was on vacation when I just collapsed. I was rushed to the hospital, and the doctors discovered that I had a pulmonary embolism and a slightly enlarged heart. I lay there in the hospital, with IVs stuck in my hand—I couldn’t get up without passing out. But the fact that I had nearly died almost didn’t register with me. I lay there thinking to myself, Oh, God, I’m going to get fat. That was what had me panicked. My concern about my weight began when I was 28 and was diagnosed with high blood pressure. I was horriied—and angry with myself. I thought, Man, you have to start being more deliberate in what you eat. So I cut out sodium and gradually started working out, and right away my body changed. Within a couple of years, I’d dropped 50 pounds. But I’m an overachiever, and weight loss became a sort of cult. I was obsessed with eating and working
ANDREW MICHAEL PHILLIPS.
INSPIRATION
out, and I surrounded myself with other people who were the same way. I forced myself to eat “healthy” foods I didn’t care for, and I came down hard on a friend who brought dessert to my house one day. If it was time for bed but I was 500 steps short of my 10,000-step goal on my Fitbit, I’d stay up walking around my apartment. I remember literally breaking into tears because I was hungry, but I felt like if I ate food that wasn’t on my plan, I was doing something bad. My
iancé would say to me, “I don’t know what to do with you, because what you’re doing isn’t right or healthy. You need to eat.” But I was like, “Look, this is just what I have to do. You’re either with me or against me.” Suddenly, after my embolism, the doctors were telling me I couldn’t keep that up, that I had to let my body heal. I couldn’t have leafy greens because they counteracted my blood thinners. I had a clot in my leg, so I needed to rest. And I was just so unhappy about it. I asked when I could start exercising again when I was still in the ICU! It took a little while, but once things sunk in, I understood that I had a very wrong perspective. It wasn’t good for me. Since then, I’ve tried to ind a balance for myself. I’m not going to lie: Slowing down was challenging. I did gain weight. But it gave me a better appreciation for what true health is. Just before my embolism, I had decided to go back to school to study public health, and I went there wanting to share what I’d learned. All bodies are diferent, and weight loss does not necessarily mean health. Listen to your body, love it, and be happy with who you are. SEPTEMBER 2018 · PREVENTION.COM
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SPENCER LOWELL/TRUNK ARCHIVE.
SIMPLE SOLUTIONS FOR
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If you’re like most Americans, you spend more than the average mortgage payment on wasted food. It’s hurting our wallets—and the environment. But by using easy strategies in the supermarket and the kitchen, we can turn our food waste habit around to enjoy extra cash and a healthier planet.
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Shop Smarter At the supermarket, you triumphantly put leafy greens, bright citrus fruits, and root vegetables into your cart. You’re feeling healthy, accomplished, and ready to cook nutritious meals. But despite our best intentions, the PLOS One study shows that fruits and vegetables are the foods Americans waste the most at home. “We toss away really important nutrients our bodies need,” says Kristi King, a clinical instructor at Baylor College of Medicine and spokesperson for the Academy of Nutrition and Dietetics. It’s not just produce; we’re also throwing away plenty of other foods (see “We Throw Out…,” page 55). Pick up these simple habits to shop savvier and spend 10% less on your grocery bill.
TED + CHELSEA.
HE SUSTAINABLE FOOD MOVEMENT has put power in the hands of consumers. We can now choose grub based on how it’s grown and how buying it afects the local economy. But there’s another critical part of this movement: using more of that food. “One of the most sustainable choices you can make is to not waste food,” says Nina F. Ichikawa, policy director of the Berkeley Food Institute at the University of California, Berkeley. A new study published in PLOS One found that 4.2 trillion gallons of water are wasted annually on uneaten food in the United States. Meanwhile, the average family spends about $1,600 on food that ends up trashed. Of course, most of us don’t mean to be wasteful. “Three-quarters of Americans think they waste less than the average American,” says Dana Gunders, a former scientist at the Natural Resources Defense Council (NRDC) and author of Waste-Free Kitchen Handbook. But make some minor changes and you’ll see a major diference.
1
Go with a list
More than half of our purchases at the supermarket are impulse buys, according to industry igures. When food researcher Gustavo Porpino assessed 50 families for a joint study by Cornell University and the Brazilian Agricultural Research Corporation, all but ive wasted a signiicant amount of food. What did those ive have in common? “The shoppers kept a list on their fridges of what they needed, planned out the week’s meals before shopping, and bought only from that list,” Porpino says.
2
Buy food Europeanstyle
You’re not the mealplanning type? We hear you. “Another option is to shop more regularly and buy only what you need for the next few days,” says Porpino. “That’s what people in Europe and
Latin America tend to do, and they waste less at home.” Though almost everyone can buy food around the clock these days, our brains still seem to hold on to a fear of not having enough stocked up. In fact, in studies, people consistently overestimate pantry shortages and under-remember extras they have. Live dangerously and ight this urge—you’ll probably ind the item in question already stashed in the fridge.
3
Be picky when bulk shopping
Your favorite roastedchicken recipe calls for two apples, but you spy a ive-pound bag on sale. Yet that doesn’t mean it’s a steal. In fact, Porpino’s study found that after spoilage is factored in, medium-size packages were the best value for most households. Save bulk buying for items that won’t go bad, like cans of beans.
A CRUCIAL WAY TO SHOP SUSTAINABLY Kudos to you for limiting food waste! Here’s an extra tip to feel like a superhero: Plan meals around local produce, grains, meat, fish, and dairy when possible. Generally, the fewer miles food travels, the less pollution is generated. Chat up your supermarket manager about what foods are locally sourced, and check out farmers’ markets. You can also join a Community Supported Agriculture (CSA) group to purchase a “share” of a local farm in exchange for a portion of its produce. Supplement that food with goods from farther away that are important to you—say, avocados or quinoa. “Buying locally doesn’t need to be a hard rule, but can rather be an aspiration to learn about your local farming system,” says the Berkeley Food Institute’s Ichikawa.
NUTRITION
FOOLPROOF YOUR FRIDGE
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Fresh items are alluring, but they may stay good for only a day or two, while the frozen versions can last pretty much indeinitely. Plus, the technology of freezing has improved tremendously over the past few decades. The ish in the freezer, for example, may be better quality than the one on ice because it was lash-frozen on the ship within hours of being caught.
Temps and humidity levels in your fridge vary from spot to spot. Stash items in the proper section, and they’ll last days longer. MEAT: Most fridges have temperaturecontrolled drawers. Use the lowest setting to keep meat fresher. WARM LEFTOVERS OR HOT SOUP: Transfer into small containers and store on the top shelf, since heat rises. Keep away from dairy. YOGURT & MILK: Stash these on an interior shelf, not in the door (where temps are the highest).
If you love to follow recipes, don’t stop. But pick just two or three per week and base the rest of your meals on the leftover ingredients. Otherwise, it’s easy to buy a surplus of groceries. “Make cooking less about the dish you make and more about the ingredients you use,” says Ronna Welsh, founder of the food-salvage-savvy culinary school Purple Kale Kitchenworks.
You navigated the supermarket like a pro, resisting the urge to buy that extra-large bag of mandarin oranges. High-ive! But how you use the food you bought will determine how much of it gets tossed. Some guidance:
EGGS: As with dairy, store on a shelf, not in the door.
APPLES & ORANGES: Store in bins with a low-humidity setting (or keep bins slightly open).
5
Limit new recipes
Nail Down Your Cooking Strategy
LEAFY GREENS: Keep them in the crisper drawers, making sure they’re closed for plenty of humidity.
CONDIMENTS & SELTZER: These do fine in door compartments.
Stop by the freezers
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Plan when you’ll eat leftovers
A full 50% of our food gets thrown out after we’ve cooked it. Don’t assume you’ll eat leftovers just because they’re in the fridge; slot them in for one night a week. And switch up how you use leftovers so they don’t get boring. “Have ‘use-it-up’ recipes for your leftovers on
standby so you can shop your fridge before you shop the store,” says Gunders. Good options: throwit-all-in soup, vegetable roasts, and fried rice (sauté leftover rice with veggies and add less-sodium soy sauce).
2
Give milk the sniff test
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Think the “sell by” or “use by” dates are there to prevent illnesses? Nope. “They’re not based on any safety test,” says Emily Broad Leib, director of the Food Law and Policy Clinic at Harvard Law School. “Most are just manufacturers’ suggestions for quality, and they vary widely.” If you regularly pitch
things whose dates say they’ve just expired, you’re probably throwing away foods that are perfectly ine to eat. Still nervous? Check the USDA’s FoodKeeper app to double-check: It tells you how long various foods typically last.
3
Cook with veggie tops
4
Go tapasstyle
Buy fresh vegetables like carrots, turnips, and celery with leafy greens intact. Add the tops to a sauté or use them to make a pesto (puree them with basil, Parmesan, garlic, olive oil, and salt and pepper in a food processor).
Your dinner doesn’t always have to be a main dish with two sides. Use the food you have to create a medley of oferings such as salted avocado, chopped apples with nuts, and leftover rotisserie chicken tossed with extra salad dressing, says Welsh.
WE THROW OUT… Here’s how much we waste when it comes to the edible parts of common foods.
DON’T TOSS THAT YET! Try these tricks for rejuvenating, or just using, fading food:
Brown bananas Make banana bread or pudding, or peel and pop into a resealable bag to freeze for smoothies.
Stale bread Tear into 1-in. pieces and toss with olive oil and a pinch of salt; toast in the oven until golden brown.
Keep Your Stash Fresh
Wilted lettuce Plunge into an ice bath and watch it get revived.
1
Leftover wine Substitute it for vinegar in dressings and stews. liquid. Too-hard cheese Use in stock to add flavor.
Use these four smart storage tactics to save your food from wasteful (and pretty gross) spoilage.
Freeze, freeze, freeze
You can put almost any leftover meal, from lasagna to coq au vin, on ice. Portion it into small servings, double-seal each in foil and a freezer bag, and label it. “The smaller the amount, the more quickly it freezes,” says Penn State food safety expert Martin Bucknavage. That means large ice crystals won’t form and your food will be more likely to maintain its texture and taste. In two months, when you defrost a serving for dinner, you’ll thank yourself. RESEARCH BY KELSEY KLOSS
NUTRITION
You can freeze ingredients too, even milk, cheese, and bread. Or freeze not-so-fresh chopped herbs, covered with olive oil, in an ice cube tray (and then drop the cubes into stews and soups). Ice cube trays are also handy for freezing leftover stock to save for cooking.
2
Store it wrapped
Your mom might have taught you to wash produce right when you get home, before putting it away. But most experts say not to rinse it until you need it; otherwise the dampness will spur bacteria growth.
STOCKSY.
3
Resist overstuffing the fridge
Packing the shelves creates pockets of hot and cold that can damage your chow, experts say. The overall temperature in your refrigerator should be around 37°F to 40°F.
4
Reduce the ickiness
For foods that tend to get yucky quickly, use these storage tricks from Joy Bauer, NBC’s Today show nutrition expert. Bananas: Seal the stems in plastic wrap to keep the fruit fresh longer. Guacamole: To keep it from turning brown, smooth the top with a wooden spoon and give the bowl a few raps on the counter to force out air pockets. Pour a thin layer of water (half an inch is plenty) on top; this forms a barrier to keep air out. Cover with a lid or plastic wrap and refrigerate. When you’re ready to dig in, pour of the water and give it a quick stir. Nut butters: Natural nut butters separate; the oil comes to the top, which can leave the butter below dry. To avoid this, store the jar upside down, then lip it before using it so the oil more efectively permeates the butter.
PICKLE (ALMOST) ANYTHING Making homemade pickles is a savvy way to preserve veggies. Try our test kitchen’s go-to brine on carrots, green beans, or zucchini. 1. In a small pot, mix 1¼ cups distilled white vinegar; 1 cup water; 4 cloves garlic, crushed and peeled; 3 Tbsp sugar; and 2 Tbsp kosher salt.
2. Heat on medium, stirring, until sugar dissolves.
3. Arrange 1 lb desired vegetables, quartered lengthwise, and 3 sprigs dill in a 32-oz jar; pour warm brine over veggies to cover. Let cool slightly. Replace lid and refrigerate at least 4 hours or up to 2 weeks.
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The
PROMISE AND
FOR-PROFIT STEM CELL CLINICS HAVE SPRUNG UP LIKE DANDELIONS ACROSS THE U.S., CLAIMING TO TREAT EVERYTHING FROM CELLULITE TO CANCER. ARE THEY BREAKTHROUGH OR BUNK? WE LOOK AT THE TRUTH BEHIND THE HYPE. BY MERYL DAVIDS LANDAU
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OF
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REPORT
The headlines sound almost too good to be true: “Researchers ‘Stunned’ by Stem Cell Experiment That Helped Stroke Patient Walk”; “Wife Recovered From Cancer After Pioneering Stem Cell Treatment”; “Stem Cell Transplant Trial ‘Has Miraculous Efect’ on Multiple Sclerosis Suferers.” 60 PREVENTION.COM · SEPTEMBER 2018
Indeed, even experts are excited about these miracle cells, which are abundant in the body and can repair and replace all kinds of tissue. “There’s no doubt in my mind that stem cells are going to revolutionize the way medicine is practiced—with the same kind of impact that antibiotics and vaccinations had—getting at the root causes of disease rather than dancing around the periphery,” says Charles Murry, M.D., Ph.D., director of the Institute for Stem Cell and Regenerative Medicine at the University of Washington in Seattle. But when it comes to medical research, Dr. Murry cautions, stem cells are barely at the starting gate. Despite their hitting the petri dish more than 20 years ago, many big questions remain: Which people, with which diseases, might beneit from their use? What types of stem cells should be used? How can the cells be manipulated and administered for lasting efect? And how does the treatment work? Exciting as the clinical trials are, most of those that have been completed so far are just at the phase one stage, in which researchers test a small number of people to see if an intervention is safe, not yet whether it’s efective. What actually is too good to be true, then, are the claims being made by many of the for-proit stem cell clinics that have proliferated in the U.S. (more than 700 and counting). Using nothing more than very early study results and testimonials, these clinics promise that—for thousands or tens of thousands of dollars—they can use your own stem
WHAT EXACTLY ARE STEM CELLS?
STEVE GSCHMEISSNER/SCIENCE SOURCE.
Most of the cells in our bodies are specific types of cells—heart, lung, muscle, nerve, blood, and more. But stem cells are undifferentiated, which means they have the potential to turn into more stem cells or other types of cells. Stem cells also can divide indefinitely and replace worn-out tissue, giving them the ability to become other cells and the potential to act as a ready repair system for the body.
cells to treat everything from MS and rheumatoid arthritis to heart disease, diabetes, damaged joints, and cancer. Some ofer cosmetic stem cell face-lifts or cellular breast and buttock jobs; others promise to boost athletic prowess. “There’s a striking gap between the claims these centers are making and the research that’s been done for most of these diseases,” says Leigh Turner, Ph.D., an associate professor in bioethics at the University of Minnesota who studies these clinics. “People need to be very cautious about this treatment right now.”
POSSIBILITIES AND LIMITS Stem cells generate so much buzz because they have the unique ability to turn into diferent types of cells. This means they have the potential to rebuild organs that are diseased, which in the medical ield is known as regenerative medicine. Early on, scientists focused on stem cells taken from embryos because those cells naturally transform into the myriad ones that develop into the baby’s tissues and organs. But ethical issues and federal regulations related to these cells sent researchers SEPTEMBER 2018 · PREVENTION.COM
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REPORT
scrambling to ind alternatives. Today, cutting-edge scientists are working to coax adult blood cells to become nascent cells akin to the embryonic kind by adding certain DNA molecules. These “induced pluripotent stem cells,” which have shown early promise, generally require months of careful manipulation in a lab and thus are mainly limited to top medical centers. Most of the for-proit clinics have settled on using cells taken from fully developed tissue, known as “adult stem cells.” By using cells from a person’s own body, these clinics can complete a treatment in a day or a few weeks. Doctors typically liposuction a little fat or remove some bone marrow (which is an especially rich source of stem cells), put it through a few steps to remove other tissue, then inject the stem cells where they want them to proliferate. Someone who’s coming in with arthritic hip pain, for example, might have cells removed from her belly and inserted into her hip. Critics say the for-proit clinics that currently claim they can treat all manner of disease with adult stem cells are not being honest. Much more study is needed before any of these claims can be substantiated, says Kapil Bharti, Ph.D., a research scientist at the National Eye Institute of the National Institutes of Health who is at the leading edge of research on using pluripotent cells to treat macular degeneration. “The problem with the cells is what we don’t know. Those clinics inject the cells and hope they will secrete something benei-
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cial, but every time they do the injections, they’re rolling the dice,” he says. The scientiic consensus is that stem cells taken from fat or bone marrow are not as malleable as embryonic cells, meaning that rather than turn into completely diferent cells, they mostly create more of the same tissue. “There is zero evidence, for example, that bone marrow tissue can make eye tissue, even though many of these clinics say it can. The cells don’t integrate, so they die of,” Bharti says—and the injections may cause signiicant damage in the process.
POWERFUL POTENTIAL At the moment, stem cell treatments are medically recommended only for a small number of blood disorders. To treat leukemia, for example, patients typically have their bone marrow harvested before their bodies are blasted with high-dose chemotherapy. The stem cells from the marrow are then reinserted into the bloodstream to restore damaged cells there. Early-stage research involving other conditions reveals why physicians are so excited about the method’s future prospects. A very small industry-funded clinical trial in Australia found that in people who had the anterior cruciate ligament (ACL) in the knee reconstructed, those who subsequently had stem cells injected into their knees had less pain and better physical results on their MRIs than did a control group. An ongoing multiyear study of 110 patients with relapsing-remitting MS
TAKING THE PLUNGE? is inding that those treated with stem cells from their own bone marrow (along with some chemotherapy and/or radiation) are much less likely to have their disability worsen than those on standard disease-modifying drugs—an incredible 6% versus 60%. The potential to help her severe MS was what drove SammyJo Wilkinson of Edmonds, WA, to seek out stem cell treatment from a for-proit clinic in 2012. Wilkinson was desperate for something that might improve a disease that had forced her to shutter her thriving technology company and go on disability a decade earlier. After researching clinics, she settled on one in Texas (later relocated to Mexico). She liked that the clinic was up-front that the procedure was experimental and that her stem cells were banked for future rounds. Six years and ive treatments later, Wilkinson is happy with the results, even though major symptoms, including blindness in her right eye and the inability to walk without a wheelchair, remain. But of the 28 symptoms she said had decimated her life, 17 have disappeared, from fatigue and brain fog to numbness in her hands. “My quality of life is so much better. No current medication can do what this treatment did,” she says. Still, when other women with MS call her for advice, she lets them know that she is not cured—and that the cost of her treatments ($90,000 plus travel expenses, none of it covered by insurance) was staggering.
Despite warnings, some patients with serious degenerative diseases who have tried all the conventional treatments choose for-profit stem cell clinics. “If someone thinks it’s better to take a low-percentage shot as opposed to waiting for a degenerative disease to progress, that may not be an entirely irrational way to view things,” says Dr. Murry. “The problem is, it’s nearly impossible for the average patient to evaluate whether an unproven treatment has evidence for safety or efficacy. This is why the clinics need regulatory oversight.”
How to protect yourself if you do decide to proceed:
See what the evidence shows. The federal database pubmed.gov lists results of most published studies. If you read reputable journals to see what the evidence reveals, you’ll be less likely to fall prey to a clinic’s overselling. If there’s zero research on the use of stem cells for your condition, be especially concerned.
Know that some treatments are riskier than others. Procedures that inject cells into vital organs, like the brain, nervous system, heart, or eyes, have the potential to do more serious damage if the treatment goes awry than those aiming to fix joints or appearance.
Choose a clinic with care. “If they tell you a treatment they’re selling has no risks, that’s a big red flag: They’re either woefully lacking in knowledge or not being honest, and I would walk away,” says Paul S. Knoepfler, Ph.D. Keep your doctor informed. You’ll want to let your physician know you’re planning to do this, then see him or her soon after your treatment, Dr. Murry advises.
REPORT
JUMPING THE GUN While Wilkinson was lucky that she had positive results, this isn’t true for many others. That’s one reason stem cell scientists are angry that the Food and Drug Administration hasn’t come down harder on for-proit clinics. Between 2011 and 2017, the FDA issued some warning letters, and the Department of Justice iled for injunctions against only two clinics (one with multiple locations) this past May. Litigation is ongoing, although the clinics can still see patients. For-proit clinics point out that the FDA diferentiates between drugs that need to go through the multiyear, multimillion-dollar approval process and those that use “minimally manipulated” substances taken from a person’s own body, which don’t. The clinics claim their treatments fall into the latter category, though critics say they’re manipulated much more heavily than the FDA intended for nondrug treatments. “This has come to be a really important line, and many for-proit businesses claim they’re on the right side of it when realistically they aren’t,” says Paul S. Knoepler, Ph.D., a professor at the UC Davis School of Medicine who runs The Niche (ipscell.com), a blog that sheds light on the industry. It might seem that there’s no danger in receiving a treatment using your own cells, but that isn’t the case. “People have sufered very serious complications,” Turner says. An article in Nature counts nine lawsuits in which people alleged that their treatments—for diabetes,
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lupus, lung disease, cosmetic surgery, and more—caused them harm. A report in the New England Journal of Medicine described three women with macular degeneration whose vision signiicantly worsened (two are now legally blind) when stem cells harvested from belly fat were injected into their eyes. Several stem cell clinic patients have died. And those are just the people we know about—side efects and serious complications don’t have to be reported by the clinics, Turner says. What’s more, once-promising treatments have been shown to be potentially dangerous. Doctors were initially excited to think stem cells might repair diseased hearts, but a 2017 study on mice found that when the cells were injected, they turned inlammatory and worsened heart disease. (More research is being done.) Another big issue is money. The fees Wilkinson paid are typical, and even cheaper therapies can feel like a rip-of. Although one injection of stem cells several years ago helped Olympic track and ield hurdler LaVonne Idlette heal tendinitis in her knee, when she went back to treat a pulled hamstring muscle, another injection did nothing. “At $1,200 a shot, it was ridiculously expensive,” says the 32-year-old Miami resident, now an attorney.
THE WAY FORWARD If you want to look into stem cell treatment, experts say the best way is to ask your doctor whether any reputable medical centers are conducting clinical
GETTY IMAGES.
The safest route: Talk to your doctor about finding a reputable trial.
trials focused on your disease. You can ind trials at the National Institutes of Health’s website clinicaltrials.gov, but there’s another caveat: “Some clinics say they’re doing a ‘patient-funded study,’ and they’ll even list it on the government website, but when you look at the details, there are a lot of red lags,” Turner says. One of those is being asked to pay thousands of dollars to participate (reputable studies typically ask only that you pay your own travel fees). Turner also doubts that data from these so-called trials are being tabulated; he and others say some clinics are simply trying to legitimize risky treatments. Beyond entering a trial you’re sure is being done properly, experts say that for now you should steer clear. Mayo Clinic has started a regenerative medicine consult service and tells patients this: The current standard of care for nearly all medical conditions is still the best. If you have arthritis in your knees, for example, physical therapy, medication,
or even knee replacement surgery will give you much better odds than experimental stem cell treatments, says Shane Shapiro, M.D., program director at Mayo Center Regenerative Medicine Therapeutic Suites. Of course, clinics point to success stories as reasons to try their stem cell therapies. Seven years ago, Amy Klein, a freelance writer in New York City, received a “stem cell face-lift” to get rid of a tired complexion and dark bags under her eyes. Stem cells were taken from her stomach fat and injected into her face. “So many years later, my skin still looks really good. Not only are my bags gone, but the quality of my skin is back to the dewy tightness of my youth,” she says. But when small numbers of patients claim good results, scientists call it “anecdotal medicine” and stress that it’s not strong enough evidence to base treatment advice on. “Before you can call something a success, you have to repeat your indings with a large number of patients over a long period of time,” Dr. Shapiro says. Until those major studies are done and it’s proven that stem cells are safe and efective for the conditions for which they’re being advertised, patients are simply rolling the dice.
HEALTH
10 THINGS YOU NEED TO KNOW ABOUT
Gut Health BY ALYSSA JUNG
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PREVENTION.COM · SEPTEMBER 2018
JUSTIN FANTL.
CURIOUS ABOUT THE MICROBIOME, GOOD VS. BAD BUGS, AND WHAT IT ALL MEANS FOR YOUR BODY AND MIND? WE’VE GOT ANSWERS.
1| MICROBIOME BASICS The term “microbiome” sounds science-y, but it’s simple: It’s the trillions of tiny organisms (called microbes) that live in and on your body. The majority of these microbes are bacteria, and most call your gut home— hence the buzzy phrase “gut bugs.” There are hundreds of different types living there, and bacterial diversity—or keeping the good and bad bugs in balance—is what helps maintain a healthy and happy gut. Everything from the food you eat to your day-to-day habits has an impact.
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IT’S ABOUT MORE THAN YOUR BELLY
Your gut afects how the rest of you feels. When it’s illed with good bacteria, things are more likely to be in order: Your immune system is strong, your digestion is good, your skin glows, and you’re probably in a great mood. Too many bad bugs throw of the balance and may trigger brain fog and anxiety. Scientists are studying the gut’s role in obesity, type 2 diabetes, heart disease, and some cancers; the link is unclear, but your gut houses some 5 million genes and 70% of your immune system.
3| THE HORMONE LINK Hormones and your gut are interconnected. When your stomach grumbles, that’s the hunger hormone ghrelin making an appearance; once you start noshing, another hormone, leptin, is secreted, signaling the brain when you’re full. Gut bugs help produce brain chemicals such as serotonin (responsible for your good mood) and melatonin (the sleepy-time hormone). And though more research is needed, the female hormones estrogen and progesterone may help explain why women are about twice as likely as men to suffer from irritable bowel syndrome.
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DID YOU KNOW
A variety of foods can cause gut woes. There are the notorious gas-inducing ones, like broccoli and cabbage, but processed, sugary, and fatty foods can also be digestive doozies. “The standard Western diet, which is high in saturated fat and sugar and low in iber, doesn’t feed the good bacteria,” says Lindsay Malone, a registered dietitian at Cleveland Clinic. Those nonnutrients also promote constipation, which leaves waste material your body can’t use sitting around inside you longer than necessary; over time, this can afect the lining of the digestive tract. Plus, sugar triggers inlammation, further disrupting the balance of good and bad bacteria.
Your microbiome is born the moment you are. Babies delivered vaginally get an inaugural dose of bacteria as they travel through the birth canal. “This exposure to bacteria via their nose or ear canal sets the stage for a nice healthy microflora,” says Malone. Breastfeeding plays a part too—breast milk generated in the first few days postpartum provides newborns with special antibodies critical to digestive development.
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GETTY IMAGES.
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YOUR DIET MAY BE CAUSING YOU PAIN
HEALTH
Top Gut-Friendly Foods
Apples
Fermented items (like sauerkraut, kimchi, and kefir)
Coffee and tea
Aged cheese
Red wine
Beans
Top Gut Foes
Soda, sugary beverages, and diet drinks
Whole milk
Red meat
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COMMON GRIPES, EXPLAINED
Any way you spin it, digestive distress—cramps; nausea; being a little, ahem, “backed up”—is downright dismal. If you’re constipated, dehydration may be the culprit, making you hold on to water in an attempt to rehydrate. But puffiness accompanied by cramps or other discomfort might mean you’re a little gassy. Swallowing excess air by drinking through a straw can cause it, as can eating too many foods containing soluble fiber like inulin; it’s hard to digest, and it expands in the small intestine, trapping air and bringing on pain until it exits the lower GI tract. Whey protein and artificial sweeteners may also cause digestive issues like bloating and diarrhea. And then there’s heartburn, caused by stomach acid backing up into your esophagus (the tube that carries food from your mouth to your stomach), which can arise from consuming certain foods: citrus fruits; alcohol; and fried, fatty, or spicy items. SEPTEMBER 2018 · PREVENTION.COM
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HEALTH
6
A GOOD-BELLY DIET
The key to a healthy and diverse microlora colony is a varied diet. “Getting plenty of diferent fruits, veggies, and whole grains is best,” says Kirsten Tillisch, M.D., gastroenterologist at Ronald Reagan UCLA Medical Center. Speciically, iber is a biggie—it feeds good bacteria and keeps your digestive system running smoothly. One type of soluble iber, inulin, is a prebiotic; prebiotics are the parts of foods that our GI systems can’t digest well but the organisms in our guts can. Getting enough of these provides extra fuel for gut bugs to thrive—ind them in bananas, asparagus, and leeks. You also need healthy fats and protein; your digestive tract is lined with muscle tissue, so those complex carbs and amino acids help keep it strong. And there are probiotics, a fancy term for beneicial bugs: Eating things that feed the good guys helps ensure that you have enough of them. Fermented foods (sauerkraut, kombucha, keir) naturally contain them, says Dr. Tillisch.
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7| PROBIOTIC PILLS Most experts agree that it’s usually best to get probiotics via food. “If you’re healthy and feeling good already, don’t mess with supplements,” says Dr. Tillisch. They can be tricky, because everything from the storage temperature to the capsule coating to the strains they contain (and how much) is a factor. “It has to survive your stomach acid as it moves into the intestines, where it’s used—otherwise it’s just an expensive pill that doesn’t do any good,” Malone says. Plus, there’s not enough good research to say they have any sort of benefit for healthy individuals. Supplements may, however, help improve specific digestive symptoms, Dr. Tillisch says, particularly in people with irritable bowel syndrome; if this is you, your doctor can help you find the right one.
DAVID PRINCE.
Kefir + fruit = a good-gut smoothie!
8
HABITS FOR A HAPPY GUT One more reason to exercise: It encourages the production of good bacteria, supports a healthy immune system, and promotes digestion (hello, regular bowel movements!). Getting enough sleep is also important. “There’s a really strong gut-brain connection, and just like you need sleep for healthy cognitive functioning, you also need it to give your gut time to regenerate for the next day,” says Malone. And try to get a handle on stress—leaving it unmanaged can wreak havoc on the balance of good and bad gut bugs. Habits to skip? Chewing sugar-free gum, with its hard-to-digest sugar alcohols, and smoking—among all its other problems, it appears to throw off the good bug–bad bug balance.
STOCKSY
For a healthy tummy, make sure you work some chill time into your day.
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HEALTH
The Truth Behind Belly Myths
MYTH #1
MYTH #2
Eating super-spicy dishes can give you an ulcer.
Yogurt is a probiotic all-star that will do wonders for your gut health.
FACT Foods with a kick may aggravate an existing ulcer, but research hasn’t shown that they’ll cause one. A bacteria called H. pylori is most often to blame, along with the overuse of antiinflammatory meds such as ibuprofen.
MYTH #3 If you eat less, you’ll be able to shrink your stomach.
FACT Yogurt with “live and active cultures” on its label is packed with probiotics, but there’s not enough good research to know which types are best for you. Still, experts say it can’t hurt to eat yogurt, and it could possibly help.
FACT Unless you have surgery, the size of the organ doesn’t change once you’re fully grown.
9| THE ANTIBIOTIC PROBLEM These meds can wipe both bad and good bacteria from your body, making you work overtime to repopulate your healthy gut flora. While you need them to treat bacterial infections such as urinary tract infections, they’re not useful for problems caused by a virus (like colds and respiratory infections). If you do need to take an antibiotic, be sure to load up on gut-friendly foods, particularly probiotic ones, to keep good bacteria levels up, says Malone.
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LEFT: GETTY IMAGES. THIS PAGE: THE VOORHES/GALLERY STOCK.
10 BOTTOM LINE: LISTEN TO YOUR GUT It can give big clues about your health. For example, a bloated feeling after a meal doesn’t necessarily mean you’ve eaten too much; it can be a tipof to a condition like Crohn’s disease or celiac disease. Constipation or diarrhea can be a symptom of irritable bowel syndrome, anemia, or a vitamin B12 deiciency. Fluctuating insulin levels, common in people with diabetes and obesity, may be tied to lessdiverse gut lora. And new abdominal pain or bloating that persists could be a sign of a gallbladder issue or pan-
creatic or ovarian cancer, says Roopa Vemulapalli, M.D., medical director of the division of digestive and liver diseases at UT Southwestern Medical Center in Dallas. So respect the messages from your delicate, intricate, wonderful gut—the rest of your body will thank you! SEPTEMBER 2018 · PREVENTION.COM
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WELLNESS
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WE’VE ALL HAD THEM: DAYS WHEN WE FEEL AS IF SOMEONE HAS POPPED OUT OUR METAPHORICAL AA BATTERIES AND WE’RE THE OPPOSITE OF THE ENERGIZER BUNNY. PERHAPS THAT’S WHY AMERICANS SHELL OUT MORE THAN $12 BILLION FOR COFFEE AND NEARLY $9 BILLION FOR ENERGY DRINKS AND SHOTS A YEAR— NUMBERS THAT EXPERTS PREDICT WILL JUST KEEP CLIMBING. BUT THERE ARE WAYS TO UNLOCK YOUR RESERVES— THE RIGHT STRATEGY AT THE RIGHT TIME CAN POWER YOU UP INSTANTLY AND SET YOU UP FOR MORE VIGOR TOMORROW. ILLUSTRATIONS BY MATTHEW ALLEN
WELLNESS
How Much Water You Really Need
MORNING EVEN IF YOU’RE NOT EXACTLY LEAPING OUT OF BED, YOU CAN GET YOUR ENERGY GOING FIRST THING.
RUN HOT AND COLD
DELAY YOUR COFFEE
After you take your nice warm shower, give yourself a 30-second blast of cold water. Once the initial shock wears off, you’ll get an invigorating burst of energy as blood flows away from the surface of your body toward your core to try to conserve heat, kicking your circulation into gear. Bonus: An arctic blast may help your mood. One study found that the icy temps helped release endorphins, which could have an antidepressant effect.
Have your joe once you get to work. Scientists suggest that sipping coffee 1½ to 2 hours post-wake-up may let you get the most from it. Levels of the hormone cortisol, known as the “stress hormone” but also a potent stimulant, are highest in the morning. Drinking caffeine when your body doesn’t need it much may suppress your production of cortisol and teach your body to lean more on coffee to make up the energy difference.
Dehydration can tap your resources. Grab a calculator and use this formula to figure out how much you should make a point of drinking each day. Your weight (in pounds):
divided by 2.2 =
Multiply that number, depending on your age [ Younger than 30 ] x 40 = [ Between 30 and 55 ] x 35 = [ Older than 55 ] x 30 =
Divide that by 28.3
WALK AROUND A short stroll can give you an instant hit, but for lasting effects, you’ll want to make a habit of it. Researchers at the University of Georgia found that previously sedentary people boosted their energy levels by as much as 20% and decreased fatigue by 65% after performing a 20-minute low-intensity exercise routine three times a week (every day is even better!). Another small study found that morning workouts may lead to slightly improved sleep at night.
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Your total =
*
*That’s the number of ounces of fluids to take in daily. Divide it by 8 to see your result in cups.
THE CAFFEINE QUESTION There’s no doubt that caffeine perks you up, but if you’re one of the many people for whom java means indigestion, try beans labeled “dark roast” or “stomachfriendly.” Both tend to contain more of an acid-lowering compound. Decaf is even gentler.
AFTERNOON LET EVERYONE ELSE HAVE THAT 3 P.M. SLUMP. USE THESE STRATEGIES TO KEEP YOURS AWAY.
SIT UP STRAIGHT! Scientists at San Francisco State University confirm what your mom always told you to do: Maintain an upright posture, which may improve your energy (and your mood).
BREATHE BETTER To feel sharper, take a deep breath in through your nose instead of your mouth and focus on drawing air first into your chest, then into your lower rib area, and finally into your lower belly. Even better, press your left nostril with your finger and breathe in through your right nostril: This stimulates blood and oxygen flow to the left side of the brain, which can awaken the brain’s verbal and critical thinking centers, says Fiona Gupta, M.D., assistant professor of neurology at Icahn School of Medicine at Mount Sinai in New York City. SEPTEMBER 2018 · PREVENTION.COM
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WELLNESS
LET THERE BE LIGHT If you’re face-planting on your keyboard, turn on a bright desk lamp or go outside for a shot of natural light. “Light is a lot like food,” says Norman Rosenthal, M.D., a clinical professor of psychiatry at Georgetown University School of Medicine. You can go only so long without eating before you poop out. “With light, when you’re feeling slumpy, get a boost,” he says.
WATCH YOUR JAVA PORTION The typical home-brewed pour of coffee is around 8 oz, with 100 mg to 200 mg of caffeine, while a Starbucks Venti (20 oz) has 340 to 475 mg. Too much tea or cola can also keep you up. The result? You’ll flag the next day.
Beware of the Energy Vampires!
MAKE YOUR TO-DO LIST NOW, NOT AT BEDTIME Writing out your tasks and obligations generally makes your mind race, which isn’t what you want at night. Allocate 10 or 15 minutes after your midday meal to jot down what you need to do and any concerns you have, smoothing the path to better shuteye—which means a more energetic tomorrow.
There are the pals who lift us up and those who— well, suck the spark right out of us. The trouble is, when you’re close to someone, you may not realize he or she is exhausting you. Take this mini quiz to figure out whom you can handle only in small doses. AGREE
DISAGREE
I’m excited to pick up the phone when this friend calls to catch up. I feel relaxed during our get-togethers. I am 100% myself around him or her. We put equal effort into our relationship. Now count up » MOSTLY the points: AGREE Your bond seems to be happy and healthy—this friend adds to your energy.
» MOSTLY
» MOSTLY
MIDDLING
DISAGREE
Meet for a coffee date, not a weekend away. Experiment to see what works.
It’s hard to stay energized with this person—it may be time for some distance.
EVENING SAIL THROUGH THE DAY’S END, WIND DOWN FOR BED—AND SLEEP LIKE A DREAM.
TRY A TWIST Muscle tension can sap your vigor, but a stretch can be a good Rx. “I recommend yoga poses that lengthen overactive, tight muscles in the back, sides, and chest,” says Dana Santas, a yoga coach and consultant for elite athletes. Try this one: Lie flat on your back, then bring your right knee toward your chest. Next, take your left hand and place it on the outside of your right leg and gently start to rotate over to the left. Without forcing it, allow your knee to fall to the left while reaching your right arm out to the right. Hold for five breaths. Release and repeat on the other side.
FIND YOUR SLEEP SWEET SPOT Subtract 71⁄2 hours from when your alarm clock is set to go off and head to bed at that time. For example, if your day starts at 6:30 a.m., you’d hit the sheets at 11 p.m. Keep it up for five to seven days, noting what happens when the alarm goes off. If you’ve been awake for a few minutes prior to the alarm, you’ve found your ideal bedtime. If your alarm usually wakes you up, it’s likely that you need more sleep. Go to bed 15 minutes earlier each night until you wake up just before your alarm sounds.
SOOTHE YOURSELF People shift their moods to match the tones of voice they’re hearing, one study found. So cue up a non-stimulating podcast, or try a meditation app such as Insight Timer (free), which has many snooze-inducing recordings.
TURN OFF THE NEWS Bad news (and there is always at least some) can activate areas in the brain that are related to the stress response system—not a setup for a peaceful night or a peppy tomorrow. Switch it off at least 15 minutes before bed. If you read on a device, stash that at least 30 minutes before.
HELP SOMEONE OUT On your way home, let somebody with only one item go in front of you at the grocery store, or pick up some litter in front of your neighbor’s house. Doing something considerate can give you a boost and wipe away energy-sapping stress. SEPTEMBER 2018 · PREVENTION.COM
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Fuel Yourself (the delicious way)
These four easy meals are energizing gold: They’ve got the right balance of protein and fiber to keep you humming along happily plus special ingredients that can give you an extra boost. DANIELLE OCCHIOGROSSO DALY.
RECIPES BY THE PREVENTION TEST KITCHEN
FOOD
Sweet & Sticky Tofu When you don’t get enough iron in your diet, you may end up feeling perpetually sluggish—and an extra Americano is only a temporary fix. The tofu in this dish provides 30% of your daily value of iron, which helps transport oxygen throughout the body, leaving you more energized. Plus, the vitamin C in bok choy helps you absorb the mineral better for the maximum benefit. FIND ALL RECIPES ON PAGES 86 AND 87.
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HoneySpiced Salmon with Quinoa Salmon and quinoa together provide protein and fiber, a combo that stabilizes blood sugar, so they’re the ultimate energy-enhancing power couple. Also, the B vitamins in quinoa help convert the protein and fat in salmon to fuel, keeping your energy steady throughout the day.
FOOD
Lentil and Steak Salad
THIS PAGE: CON POULOS. OPPOSITE PAGE: CHRISTOPHER TESTANI.
Nothing zaps energy faster than a cold. Stave off sickness by filling up on prebiotic-packed foods like lentils. Eating more of these plantbased powerhouses helps probiotics—the beneficial bacteria in your gut—assist you in fighting off ailments that wear you down.
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FOOD
Chili-Orange Shrimp Ninety percent of Americans don’t get enough choline, a brain-boosting nutrient found in shrimp. Once digested, choline is responsible for a number of key processes, including brain-cell signaling, and is linked to improved cognition. Eating enough of it can help you feel on point and ready to breeze through any task.
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CHRISTOPHER TESTANI.
FOOD
SWEET & STICKY TOFU ACTIVE 30 MIN. TOTAL 30 MIN. SERVES 4 4 oz udon noodles 2 Tbsp low-sodium soy sauce 1 tsp brown sugar 1 tsp cornstarch Black pepper 1 14-oz pkg. firm tofu, drained 2 Tbsp canola oil 2 cloves garlic, finely chopped 1 1-in. piece fresh ginger, peeled and cut into matchsticks 4 scallions, thinly sliced 1 small red chile, thinly sliced 2 bunches baby bok choy, leaves separated and halved lengthwise 2 cups baby spinach
1. Cook udon noodles per package directions. In a small bowl, combine ¼ cup water, soy sauce, brown sugar, cornstarch, and ½ tsp pepper until smooth. 2. Blot tofu dry with paper towels. Cut into ¾-in. pieces. Heat a large skillet on medium-high. Add 1 Tbsp oil, then tofu, and cook, stirring occasionally, until golden brown, 6 to 8 minutes. Transfer to a plate; wipe out skillet. 3. Add remaining Tbsp oil, then garlic, ginger, and half the scallions and chile and cook 1 minute. Add bok choy and cook, tossing, 2 minutes.
4. Fold in tofu, then soy sauce mixture. Simmer until thickened, about 1 minute; toss with spinach. Spoon over cooked udon noodles and top with remaining scallions and chile. NUTRITION (per serving): 270 cal, 15 g pro, 27 g carb, 5 g fiber, 3 g sugars (1 g added sugars), 12 g fat (1 g sat fat), 0 mg chol, 405 mg sodium
HONEY-SPICED SALMON WITH QUINOA ACTIVE 20 MIN. TOTAL 35 MIN. SERVES 4 1 cup quinoa 2 limes, plus extra wedges for serving 2 Tbsp oil 1 Tbsp freshly grated ginger 1 Tbsp plus 1 tsp honey Kosher salt and pepper 2 scallions, thinly sliced (dark green parts separated) 12 oz red cabbage, cored and finely shredded 1½ lbs skinless salmon fillet, cut into 4 pieces ½ tsp cayenne
1. Heat a medium saucepan on medium, add quinoa, and cook, shaking pan occasionally, until lightly toasted, 5 minutes. Add 2 cups water and immediately cover (it will sputter). Simmer gently 10 minutes. Remove from heat, remove lid, cover with
a clean towel, and let stand 10 minutes; fluff with a fork. 2. Meanwhile, finely grate zest of 1 lime into a large bowl, then squeeze in juice (you’ll need 3 Tbsp total). Whisk in oil, ginger, 1 tsp honey, and ¼ tsp each salt and pepper. Stir in white and light green parts of scallions, then toss with cabbage. 3. Heat the broiler. Place salmon on a nonstick foil– lined rimmed baking sheet and season with cayenne and ½ tsp salt. Drizzle with remaining Tbsp honey and broil until opaque throughout and browned on top, 5 to 7 minutes. 4. Fold cooked quinoa into cabbage mixture, then sprinkle with reserved scallions. Serve with salmon, and lime wedges if desired. NUTRITION (per serving): 465 cal, 41 g pro, 38 g carb, 5 g fiber, 6 g sugars (6 g added sugars), 16 g fat (2 g sat fat), 66 mg chol, 460 mg sodium
LENTIL AND STEAK SALAD ACTIVE 20 MIN. TOTAL 20 MIN. SERVES 4 3 Tbsp olive oil 1 12-oz sirloin steak (about 1 in. thick), trimmed of excess fat Kosher salt and pepper 1 Tbsp fresh lemon juice 1 tsp Dijon mustard ½ tsp honey ¼ medium red onion, finely chopped 1 15-oz can low-sodium lentils, rinsed ¼ small red cabbage (about 8 oz), cored and chopped ½ cup flat-leaf parsley, roughly chopped 2 red grapefruits 6 cups arugula
1. Heat 1 Tbsp oil in a large cast-iron skillet on mediumhigh. Season steak with ¼ tsp each salt and pepper and cook to desired doneness, 4 to 6 minutes per side for medium-rare. Transfer to a cutting board and let rest at least 5 minutes before cutting into 1-in. pieces. 2. Meanwhile, in a large bowl, whisk together lemon juice, mustard, honey, remaining 2 Tbsp oil and ¼ tsp each salt and pepper; stir in onion. Add lentils, cabbage, and parsley and toss to combine.
3. Cut away peel and white pith from grapefruits; halve and thinly slice. Fold grapefruit, arugula, and steak into salad. NUTRITION (per serving): 330 cal, 25 g pro, 32 g carb, 10 g fiber, 5 g sugars (1 g added sugars), 12 g fat (2 g sat fat), 42 mg chol, 405 mg sodium
CHILI-ORANGE SHRIMP ACTIVE 20 MIN. TOTAL 20 MIN. SERVES 4 6 oz broccoli crowns, cut into florets 1 cup couscous Kosher salt and pepper 1 large navel orange 1 Tbsp olive oil 24 large shrimp 2 cloves garlic, thinly sliced 1 1-in. piece ginger, peeled and cut into matchsticks 2 tsp chili garlic sauce (preferably low-sodium) ¾ cup roasted cashews, plus more for serving 2 scallions, sliced
1. In a food processor, finely chop broccoli. Transfer to a medium bowl, add couscous and ¼ tsp each salt and pepper, and toss to combine. Pour 1¼ cups boiling water over top; cover and let sit 10 minutes. 2. Meanwhile, cut away peel and white pith from orange. Quarter orange lengthwise, then slice crosswise.
3. Heat oil in a large nonstick skillet on medium. Season shrimp with ½ tsp salt and ¼ tsp pepper and cook 3 minutes. 4. Turn shrimp, scatter garlic and ginger over top, and continue cooking 1 minute. Add chili garlic sauce and toss to coat. Add orange and cashews and cook 1 more minute. 5. Fluff broccoli couscous with fork. Serve shrimp and cashews over broccoli couscous and sprinkle with scallions and additional cashews if desired. NUTRITION (per serving): 415 cal, 17 g pro, 52 g carb, 5 g fiber, 6.5 g sugars (0.5 g added sugars), 16 g fat (3 g sat fat), 53 mg chol, 665 mg sodium
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Family NEW (SCHOOL) YEAR RESOLUTIONS September’s like a second, lower-pressure chance at a new year. With summer ending and routines changing anyway, it’s the perfect time to slip in some simple wellness practices. Start one—or all—of these four daily habits, and you won’t even need a resolution when January rolls around.
Stretch together in the morning.
Set aside 10 minutes for each kid.
“Kids find it fun and hilarious to do ‘partner work,’ ” says New York City trainer Andrea Mitchell, founder of the Mitchell Method. Try this two-person stretch-massage combo (one of Mitchell’s daughter’s favorites). Have your child get into child’s pose and walk your hands up either side of her spine. Give her a short massage, then have her sit up straight so you can massage her neck and ears. Finally, take her hands and pull her arms up and out, shaking them lightly and pulling the fingers to gently massage them. Then switch places! “It’s a great way to teach giving and receiving,” Mitchell says.
“I call this mind, body, and soul time,” says Amy McCready, founder of PositiveParentingSolutions.com and author of The “Me, Me, Me” Epidemic. “It’s one-on-one time— with no siblings, no partner, no iPhone—when you’re totally present for whatever that child wants to do.” This is a manageable slice of your day, and a kid or teen who gets your individual attention is less likely to feel the need to act out. “It’s one of the best things you can do to positively affect behavior and improve your relationship with your child,” McCready says.
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Ease into bedtime with meditation. Kids aren’t the only ones who need support winding down at night (looking at you, grown-up with smartphone). So Sharon Salzberg, a meditation teacher and author of several books, including Real Love, recommends doing a “loving kindness meditation” with a family member. Go through a series of questions together: “Who helped you today?” “What friend is on your mind?” “Is anyone struggling?” “Who are you mad at?” Ask each time what you’d give each person if you could—more happiness, more peace? You can share your answers or think about them silently. “We need to help each other and take the time to appreciate each other,” Salzberg says.
GETTY IMAGES.
Take study and chore breaks together. When math homework and the state of the kitchen are equally daunting, set a timer so you and your child work for 25 minutes straight (no quickly texting a friend, no switching to a different worksheet). Then take a five-minute break together and do something to get the blood flowing, like a brief dance party or a race up and down the stairs. Even if you get on a roll, don’t be tempted to power through! Your brains need to regroup, and your bodies always benefit from movement. This is called the Pomodoro Technique: “I’ve seen it work with supercompetitive star students and kids with learning disabilities,” says SchoolHabits.com founder Kathryn Azevedo, a tutor in Massachusetts who’s worked with over 3,000 students.
FAMILY
No matter what you’re craving, these four quick and easy eats are delicious and nutritious— and won’t spoil dinner.
FRUITY PARFAIT In a glass, spoon alternate layers of one 6-oz container plain nonfat Greek yogurt, 1 cup mixed berries, ¼ sliced banana, and 2 Tbsp crunchy wholegrain cereal. NUTRITION (per serving): 227 cal, 6 g pro, 49 g carb, 4 g fiber, 33 g sugars (0 g added sugars), 0 g fat (0 g sat fat), 0 mg chol, 97 mg sodium
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CLOCKWISE FROM LEFT: ERIKA LAPRESTO; EMILY KATE ROEMER; GETTY IMAGES; ERIKA LAPRESTO.
SNACK ON
THIS! HUMMUS DEVILED EGGS Cut 2 hard-boiled eggs in half and remove the yolks (save them for another use). Add 2 tsp hummus to each half and sprinkle with paprika if desired. NUTRITION (per serving): 103 cal, 10 g pro, 6 g carb, 3 g fiber, 0 g sugars (0 g added sugars), 4 g fat (1 g sat fat), 0 mg chol, 268 mg sodium
SWEET AND SALTY TRAIL MIX Toss together 1½ cups air-popped popcorn and 1 Tbsp each dried cranberries and semisweet chocolate chips. NUTRITION (per serving): 210 cal, 2 g pro, 26 g carb, 5 g fiber, 17 g sugars (7 g added sugars), 5 g fat (3 g sat fat), 0 mg chol, 1 mg sodium
CREAMY DIP AND VEGGIES In a food processor or blender, puree ½ cup plain nonfat Greek yogurt and 1 Tbsp crumbled blue cheese or feta cheese until smooth, then stir in pinch black pepper. Serve with your favorite cut-up veggies. NUTRITION (per serving): 160 cal, 7 g pro, 31g carb, 2 g fiber, 17 g sugars (0 g added sugars), 2 g fat (2 g sat fat), 5 mg chol, 133 mg sodium
FAMILY
WHAT’S YOUR PET TRYING TO TELL YOU? Your dog and cat can’t exactly say when they’re feeling under the weather, but they do have their ways of letting you know it’s time to call the vet. Watch out for these four important signs. BY ALEXIS RELIFORD
1
You’re constantly refilling his water bowl
POTENTIAL PROBLEM: DIABETES OR KIDNEY ISSUES If he empties that bowl more than three times per day, it could be a sign of kidney failure, diabetes, or liver disease, says Shari Mahoney, D.V.M., a veterinarian at Banfield Pet Hospital in Rockwall, TX. It’s usually older pets you’ll see drinking or urinating excessively, but it can occasionally happen with younger ones too. “Kidney problems, in particular, can be triggered at any age by the consumption of some plants and flowers— like lilies, which are toxic to cats,” she says.
3 GETTY IMAGES (3).
SHE STOPS EATING HER FOOD ENTIRELY
POTENTIAL PROBLEM: PANCREATITIS, which occurs when the pancreas, which helps digest food and control blood sugar, becomes inlamed. An animal’s ingesting too many table scraps, trash, or even a toy can trigger it. “Once pets develop pancreatitis, many are prone to getting it again. But it is treatable through medication and a low-fat diet,” Mahoney says. Untreated, it can be fatal, so don’t just assume your pet’s being picky.
2
YOUR DOG IS SLUGGISH AND NOT HERSELF
POTENTIAL PROBLEM: PARVOVIRUS, a highly contagious viral illness that can lead to heart disease. It’s spread through contact with an infected dog’s feces, which, dogs being dogs, has been known to happen. There are treatments—luid therapy, antinausea medications, and antibiotics—but there’s also a vaccine, so ask your vet about it even if you haven’t seen symptoms yet.
4
His breath is more tart than usual
POTENTIAL PROBLEM: DENTAL DISEASE It’s the most common illness in pets, affecting the majority of dogs and cats over the age of 3, according to the Banfield Pet Hospital network. If not treated, the disease can negatively affect other organs, like the heart, liver, and kidneys. Pets should get their teeth cleaned at least once a year, Mahoney says, and brushed two to three times a week. (Give yourself and your pet a treat when you’re done!)
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Hearst Magazines Division David Carey President Michael Clinton President, Marketing and Publishing Director Troy Young President, Digital Media Joanna Coles Chief Content Officer Debi Chirichella Senior Vice President, Chief Financial Officer Gilbert C. Maurer, Mark F. Miller Publishing Consultants CUSTOMER CARE Online: prevention.com/customer-service Email: precustserv@cdsfulfillment.com Phone: (800) 813-8070 Mail: Prevention Customer Care, PO Box 6000, Harlan, IA 51593-1500 Printed in the U.S.A. Published at 300 West 57th Street, New York, NY 10019.
Get your doctor’s approval before beginning any exercise or dietary program.
Prevention (ISSN 0032-8006), Vol. 70, No. 9, is published monthly by Hearst Communications, Inc., at 300 W. 57th St., NY, NY 10019, USA. Steven R. Swartz, President & Chief Executive Officer; William R. Hearst III, Chairman; Frank A. Bennack, Jr., Executive Vice Chairman; Catherine A. Bostron, Secretary. Hearst Magazines Division: David Carey, President; John A. Rohan, Jr., Senior Vice President, Finance. Copyright 2018 by Hearst Magazines, Inc. All rights reserved. Prevention is a registered trademark of Hearst Magazines, Inc. Periodicals postage paid at New York, NY, and at additional mailing offices. POSTMASTER: Send all UAA to CFS. (See DMM 507.1.5.2); NON-POSTAL AND MILITARY FACILITIES: Send address corrections to PREVENTION, PO Box 6000, Harlan, IA 51593-1500. In Canada: Postage paid at Gateway, Mississauga, Ontario; Canada Post Publication Mail Agreement Number 40012499. GST #R122988611. Mailing Lists: From time to time we make our subscriber list available to companies that sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings by postal mail, please send your current mailing label or exact copy to: Prevention, Mail Preference Center, PO Box 6000, Harlan, IA, 51593-1500.
Licensing and reprints: Contact Wyndell Hamilton at (281) 419-5725 ext. 152 or whamilton@wrightsmedia.com.
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BRAIN GAMES
Stay Sharp 1 ANTIGRAMS
2 ADDITION SQUARE
Rearrange the letters in each of these words to reveal a word that expresses a contrasting idea.
Fill in the blanks so each row and column adds up to the number on the side or bottom. The same number may be used more than once.
United
2
5
1
Ill Fed
5 5
20
23
2 17
24 16
2
6
More Tiny
16
18
14
3 COUNT CAREFULLY There are between 50 and 60 scarves in a drawer. If you count them three at a time, you will ind that there are two left over. If you count them ive at a time, you will ind that there are four left over. How many scarves are in the drawer?
96 PREVENTION.COM · SEPTEMBER 2018
RIGHT: GETTY IMAGES. PUZZLES 1, 2, AND 3 ADAPTED FROM THE TOTAL BRAIN WORKOUT BY MARCEL DANESI, PH.D.
Fun ways to give your brain a little workout.
Answers: 1. untied, filled, enormity 2. Top row: 3, 6; second row: 9, 9; third row: 8, 1; bottom row: 9, 1 3. 59 4. 3, 4, 6, 9
7. 4.
9. 5. 2.
3.
Choose the four images that, together, create the one on top.
4 UNTANGLE THE PICTURE