Inhaltsverzeichnis für December 2023 in Prevention

IT’S A GOOD THING there’s a lot of exciting science around living longer these days: I’m going to need to live to 100 just to read everything that was suggested at my last book club meeting! Seriously, though, we have a great article this month (“How to Age Healthier,” page 30) on staying young from the cellular level on up—it’s literally life-changing stuff. But it got me thinking: If we’re getting to a place where we can feel great well into our 90s, what are we actually going to do with all this extra lifetime? I got to talk to someone who has a lot of inspiring ideas about this: Michael Clinton, the author of Roar: Into the Second Half of Your Life (Before It’s Too Late) and a leader…

SHOVEL SMARTER. Studies show that snow shoveling puts extra stress on the heart and may raise heart attack risk. When possible, push snow rather than lifting and throwing it (this puts less strain on your body), and take frequent breaks, advises the American Heart Association. ENJOY A CUP OF HOTCOCOA. And try making it yourself with unsweetened cocoa powder, which contains powerful health-promoting flavanols (those premade packets don’t deliver the good stuff!). Add a hint of sweetness with a little maple syrup or honey. PICK UP A NEW HOBBY. Like, say, quilting or golf. A large new study of adults 65 and older suggests a link between hobbies and increased happiness and life satisfaction. Having a hobby could create a sense of control, purpose, and competence, researchers say. SLAY THE GIFT-GIVINGGAME. Research…

I’ve spent my life in the health care field—I’ve been dean of the college of nursing at three different universities—but it took years to solve my own health crisis. My symptoms started about 25 years ago. I had just moved to Montana, and I started having bad diarrhea along with bloating, cramping, constipation, and abdominal pain. I assumed it was because I had a new job. I loved the job, but I was traveling a lot and it was very stressful. I saw a number of different health care providers, and no one could figure out what was wrong with me. Eventually my primary care nurse practitioner told me I had rapid transit irritable bowel syndrome (IBS). I was told there was no treatment for IBS other than managing my…

“I’M DEATHLY AFRAID OF ELEVATORS. IF I EVEN LOOK INSIDE ONE, I CAN’T BREATHE—THE THOUGHT OF GETTING STUCK IN ONE IS DEBILITATING.”—PHYLLIS, 42 Fear of enclosed spaces is very common—about 13% of people have claustrophobia. It may stem from a distressing experience like getting stuck in an elevator, says Michelle Di Paolo, Ph.D., L.P.C., a psychotherapist with Stress and Relaxation Services of America in Plano, TX. This kind of experience can activate your brain to sense danger even when you’re actually safe. People with claustrophobia can experience sweating, dizziness, shortness of breath, and feelings of helplessness in small spaces, says Nadia Teymoorian, Psy.D., a psychologist at Moment of Clarity Mental Health Treatment Center in Orange County, CA. The irrational fear is especially a problem when it interferes with daily tasks…

GET OUT YOUR PENCIL! You’ve done some pretty cool stuff, right? Of course you have. And reflecting on your achievements can help you attain better mental health and more resilience, says Taryn Marie Stejskal, Ph.D., author of The 5 Practices of Highly Resilient People. “It fills you with positive emotions like pride, joy, and gratitude, which helps combat the brain’s negativity bias, the natural predisposition to remember problems and shortfalls more readily than successes,” Stejskal explains. Feeling stronger mentally can make you more equipped to handle and rebound from changes or struggles in life, which supports physical health too. WRITE DOWN THREE ACCOMPLISHMENTS FROM THIS PAST YEAR (BIG OR SMALL!) Spend a few minutes with the emotions that reflection brings.…

■ Feeling unsteady from time to time? We naturally get a bit more wobbly as we get older, putting us at risk of falling and being injured as a result, but you may not realize it until you take a tumble. Check on your balance by completing the 4-Stage Balance Test from the Centers for Disease Control and Prevention. (It’s smart to have another person around when performing the test.) Talk to your doctor if you can’t stay in any of the positions for 10 seconds—they can suggest balance exercises, taking classes in tai chi (which has been shown to help prevent falls), or physical therapy. Balance Test ▶ Aim to stand in each position for 10 seconds. ▶ You can stretch your arms out for balance, but keep your…

A NEEDLE AND COLORED THREAD might seem basic, but the opportunities for creativity are limitless. Consider a teen who personalizes an old pair of jeans or an aunt who monograms a blanket for a new baby. “Embroidery can look however you want it to look,” says Kathy Andrews, a textile artist, an embroidery teacher, and a member of numerous textile and arts associations. “There are as many different things to do with a needle and thread as there are people.” WORKING WITH YOUR HANDS to create such artwork can be a great way to decompress. Says Andrews, “If you’ve had a really bad day, you might choose to work on something that’s not particularly difficult. Your heart rate and breathing slow, and as you focus it lets you relax physically and…

THOUGHTFUL GIFTS FOR BODY AND MIND HORTI PLANTS A little greenery indoors is good for our well-being. Spread some flora joy with plant-delivery service Horti—perfect for those with green thumbs and newbies alike. You can send a single plant or start them off with a monthly subscription (they can skip a month or cancel at any time) that comes with instructions for potting and care. ($36 per month for a month-to-month subscription, heyhorti.com) ENLIGHTEN CANDLES Burning a scented candle can brighten up any day. We love this line made from 100% soy wax and lead-free cotton wicks, scented with phthalate-free fragrances and essential oil blends and hand-poured in Arizona. There’s something for every nose (floral, fresh, fruity, woody), and they contain no dyes or additives, so you can enjoy a…

OK, this is an overstatement, but at some point there will be therapies that get us closer to it. “Longevity interventions have moved from science fiction to science fact. We now know many processes in the body to target,” Kaeberlein says. While so far the action has been only in the lab, additional studies in humans could one day lead to effective drugs. Here’s what researchers are tinkering with: ▶ The drug rapamycin activates natural pathways that protect and rejuvenate cells. Dozens of studies in mice found that it delayed and sometimes reversed age-related decline; one showed that rapamycin-fed rodents had better coordination and memory and less frailty than others. ▶ A class of drugs called senolytics act like internal vacuum cleaners, sucking up defective, “senescent” cells that also deform…

■ Up to 15% of Americans live with irritable bowel syndrome (IBS); the most common type is IBS-D, in which the primary symptom is diarrhea. But research suggests that in 30% of people with IBS-D, the symptoms are actually caused by bile acid malabsorption (BAM), which is a treatable condition. This is a critical finding, says Michael Camilleri, M.D., a professor of gastroenterology at the Mayo Clinic, since patients with IBS are often given a restrictive diet as part of the treatment. This can adversely affect quality of life. “But if we find the cause of the symptoms, we can really individualize the treatment,” he says. “Bile acids are produced in the liver, and they help us absorb fat,” Dr. Camilleri explains. “Most of these acids are then reabsorbed in…

Because of high demand, there were shortages of Ozempic and Wegovy last year and into 2023. By spring, Novo Nordisk said that adequate amounts of Ozempic were available to pharmacies “for appropriate patients with type 2 diabetes.” Supply of Wegovy at certain doses remained low through the fall, says Ferreira, and Novo Nordisk anticipates ongoing supply disruptions. “Please know that our commitment to the obesity community is a long-term one and we are investing significantly to build capacity to meet this increasing demand,” Ferreira says. As buzz continues to build about using Ozempic for weight loss, Dr. Lonier says that many of her type 2 diabetes patients have had to skip doses and go without their medications in times of shortage. She remains concerned about how the drug’s popularity will…

WHEN YOU’RE FEELING icky, getting a proper meal (or anything at all) into your belly can seem pretty unappealing. But you should try, because just as a wholesome diet can help prevent you from getting sick, it also helps you heal and recover. “Whole foods contain a variety of health-promoting nutrients that work together to protect your body from infection and help your immune system function. And research suggests that getting immune-boosting nutrients from food is generally better than doing so via a supplement,” says Tamar Samuels, R.D.N., cofounder of Culina Health. You know about vitamin C, but it’s also smart to take in foods with vitamins A and D (inflammation zappers), zinc (which helps with immune cell function), probiotics, and antioxidants. Enjoy more of these immunity standouts. ■ SAUTÉED…

ACTIVE 15 MIN. TOTAL 15 MIN. SERVES 2 8 oz tomatillos, husked and halved4 Persian cucumbers, peeled and chopped4 stalks celery, chopped1 cup cilantro1 jalapeño, seeded½ cup fresh lime juice, plus lime wedges for serving¼ cup prepared horseradish, squeezed of excess moisture2 Tbsp pepperoncini pickling liquid1 tsp green hot sauce (we used Tabasco) Kosher salt and pepper Aleppo pepper, pepperoncini, and celery, for serving 1. In blender, puree tomatillos, cucumbers, celery, cilantro, jalapeño, and lime juice until very smooth, about 1 min. Strain through medium-mesh sieve into measuring cup, pressing on solids to extract as much juice as possible. 2. Whisk in horseradish, pepperoncini pickling liquid, hot sauce, ¼ tsp salt, and ½ tsp pepper. 3. If desired, rub rims of glasses with lime wedge and dip in Aleppo pepper…

DOUBLE DUTY Lentils prepared two ways give you both tender creaminess and serious crunch (plus, they offer an excellent dose of plant-based protein). CLUTCH CONDIMENT With curry paste, you get a flavor blast along with nutrients that include iron and potassium. CITRUS STUNNER The combo of super-sweet Cara Caras and pleasantly bitter grapefruit strikes a perfect balance and adds an immunity-boosting dose of vitamin C. POTATO PICK One serving of these thin-skinned tubers has more potassium than a medium banana, and that’s crucial for preventing muscle cramping and helpful in regulating blood pressure. A+ BASE Arugula, a cruciferous vegetable, adds bone-building vitamin K as well as beta-carotene, which studies have shown can help slow the progression of agerelated macular degeneration. ■ SPINACH SALAD WITH CRISPY LENTILS AND AGED GOUDA ACTIVE…

■ When you’re decking the halls, your furry friends might want in on the fun, but the holidays can turn toxic if you’re not careful, cautions board-certified veterinary toxicologist Ahna Brutlag, D.V.M., of the Pet Poison Helpline. ANSWERS ▶ MISTLETOE: Lilies, holly, and mistletoe are more dangerous than poinsettias. Even one lily leaf or petal can trigger kidney failure in cats, and mistletoe and holly may cause GI upset in cats and dogs. ▶ SUGAR-FREE CHOCOLATE: Xylitol, a sweetener, can cause a life-threatening drop in blood sugar or liver failure. Dark chocolate is worse than milk chocolate: It has high levels of the toxic chemical theobromine. ▶ TINSEL: The shiny stuff can cause severe intestinal damage if swallowed—possibly leading the animal to require surgery. ▶ ONION DIP: Onions and garlic…

You might think nothing of physical changes in your feet, but they’re worth paying attention to: They can provide clues to concerns that start far from your toes. Here are some foot symptoms that are normal—and some that might warrant a trip to see your doctor. SMELLY FEET This can be embarrassing, but it’s rarely serious. It’s typically the result of bacteria that produce smelly sulfur compounds and thrive in the warm, moist confines of your shoes. To stop the stink, wash your feet thoroughly with soap and water daily, and dry them well too. Wear socks made from cotton or other materials that absorb sweat and let feet breathe. If you have excessive sweat, consider consuming fewer animal foods and less caffeine, both of which can affect your metabolism…

Let’s be honest: Exchanging gifts can be one of the more stressful parts of the holiday season for couples. Yes, when you give the “perfect” present or receive something incredibly thoughtful, it can help you feel connected—but there are also a lot of opportunities for stress, conflict, and complicated emotions beneath all that colorful wrapping paper. We’ve all experienced glitches, like when one partner springs for an engraved watch but the other hands over a card. Or when, after having hinted for months about a tennis racket, someone unwraps a blender. Such experiences can leave you feeling hurt or misunderstood. How can you avoid these situations? Talking it over may eliminate a lot of future strife, especially if your gifting styles have been consistently mismatched in the past or if…

HICCUPS ARE ADORABLE when they come from a puppy or a baby, but when it’s you gulping up a Hic! every few seconds it can be crazy-making. Hiccups happen to everyone, and in most cases they’ll go away with a little help. WHAT CAUSES HICCUPS? ■ Hiccups involve involuntary spasmodic contractions of the diaphragm, says Niket Sonpal, M.D., a gastroenterologist at Touro College of Osteopathic Medicine. They happen when the phrenic nerve, which connects the brain to the diaphragm and controls breathing, gets irritated. A few things that can trigger this: eating too much or too quickly, eating spicy food, drinking alcohol or carbonated sodas, heartburn or reflux, swallowing air when you’re chewing gum, and emotional stress. The diaphragmatic spasm results in an immediate deep breath and a sudden closing…

1 MYTH : Meditation is always relaxing. MYTHBUSTER Sitting quietly isn’t easy for everyone. “Meditation can actually cause some dysregulation or anxiety, because it might be the first time someone begins to sit with the discomfort of their inner experience,” says Katie Krimer, a licensed clinical social worker with Union Square Practice in New York City. A review of multiple studies found that more than 8% of participants experienced an adverse event, especially anxiety or depression, while meditating. “I remind folks that noticing discomfort and not running from it straightaway is a success,” says Krimer. For most, practice leads to more comfort, but those with a history of trauma might find mindfulness meditation challenging without support, says Paul Greene, Ph.D., director of the Manhattan Center for Cognitive-Behavioral Therapy. If, as a…

ACTIVE 20 MIN. TOTAL 20 MIN. SERVES 4 2 Tbsp sesame seeds1 Tbsp coriander seeds1 tsp cumin seeds½ tsp fennel seeds2 Tbsp cacao nibs½ cup roasted pistachios1½ tsp sumac1 tsp flaky salt2 cups whole-milk Greek yogurt4 clementines, rind and pith removed, fruit sliced2 medium Cara Cara oranges, rind and pith removed, fruit sliced Mint leaves, for serving 1. Heat small skillet on medium and add sesame seeds, coriander seeds, cumin seeds, and fennel seeds, then cook, stirring, 1 min. Add cacao nibs and cook, tossing, until aromatic and toasted, 1 min. 2. Transfer mixture to mini food processor, add pistachios and sumac, and pulse to coarsely chop. Toss with flaky salt. 3. Divide yogurt and fruit among bowls. Top each with 2 tsp dukkah and mint leaves. PER SERVING About 239…

Prevention PREMIUM HEALTH 360 THIS MONTH’S BRAIN GAMES come directly from Prevention’s book Get Sharper Every Day. It’s a tip-a-day guide to improving your memory, your focus, and more. We’ve packed it with 365 actionable ideas including brain challenges like these, nutrition and fitness advice, and mental health boosters. Get it mailed to you when you sign up for Prevention Premium Health 360, our comprehensive program that includes not just this book but two others (Lift Light, Get Lean and 28-Day Anti-Inflammatory Diet), the annual Prevention planner, a subscription to the magazine, and much more. Take control of your health! prevention.com/health360 LOOK AGAIN Hone your brain’s visual flexibility by learning to look at the same object from different perspectives. Can you picture this? And that? Each of these three pictures can…