Innholdsfortegnelse for February 2023 i Prevention

THIS ISSUE is brought to you by Topics That Make People Uncomfortable. We didn’t set out to do this, but it turns out that we love to poke at things a lot of us have mixed feelings about, to make sure everybody’s getting good information. The two biggies this month are: ▶ MENOPAUSE: A taboo topic for so long, this totally normal and common life change is starting to get more attention in the world. But at work, it’s still tricky business. That’s what we’re tackling in this month’s story in our Making Noise series, where we’re helping one another stand up for our health and change our lives. ▶ WEIGHT: Sure, weight might not give people the heebie-jeebies as much as menopause does. But it’s so fraught for many…

So, what’s a flavonoid? Flavonoids are naturally occurring compounds found in plant foods that have been researched for several decades and found to be associated with supporting heart health. Tea is one of the top sources in the diet of naturally occurring heart-friendly flavonoids. Scientific experts recommend daily consumption of 400 to 600 mg of flavan-3-ols (a sub-group of flavonoids) to support heart health. Unsweetened Lipton Green and Black Teas contain about 150 to 170 mg respectively of flavonoids per 8-oz serving, compared with 3 mg in a cup of cooked broccoli and 45 mg in a medium apple! Research shows that flavonoids from tea can help support healthy blood circulation, essential for heart health. Studies have also found that people with a habit of drinking unsweetened tea have healthier diets.…

SURE, YOUR fingers and toes may freeze up after a day spent romping in the snow, but if you experience cold hands and feet even when it’s warm out or the heat is on, something else may be causing the icy sensation. WHY DO HANDS AND FEET GET COLD? ■ Fingers and toes don’t have the same muscle and fat layers the rest of your body uses to stay warm, so they’re often the first body parts to feel cold, says Meghann Kirk, M.D., an internal medicine specialist with MedStar Health. Plus, these extremities are located far from the heart and have smaller blood vessels, meaning less blood flow to keep them warm. If you are dieting or have lost significant weight recently, your metabolism may have slowed down because…

Even if your life has been full, there are many reasons you may be feeling lonely. When the places you once made connections have changed but your desire to be social hasn’t, you can feel increasingly isolated, says Hope Kelaher, a licensed clinical social worker. Being social can do a lot for your overall health, says Marc Milstein, Ph.D., a professional speaker on brain health and the author of The Age-Proof Brain. He says studies have found that socializing can strengthen the immune system, lower the risk of dementia, and lessen memory loss. This is because social situations allow you to learn new things, which is essential in cognitive functioning and stress management. Additionally, friendships can reduce feelings of loneliness and social isolation, says Kelaher. Try this expert-approved challenge to…

KEEP OFFERING Even if your kids refuse it 20 times, try another 10 times. “It takes repeated exposure for them to learn to accept a new food, so don’t give up!” Shaw says. Keep regularly putting it on their dinner plates, and experiment with prep methods—maybe they rejected roasted broccoli but will end up loving broccoli in pasta or soup. TRY A SAMPLE-SIZE VIBE Give smaller portions of new foods—think a tablespoon or two. “This helps keep them from feeling overwhelmed by how much space the ‘foreign food’ is taking up,” Shaw says. Plus, less will go to waste if they shove it away. DON’T DITCH COMFORT FOODS Sometimes getting your kid to eat anything at all is a feat, so when introducing new foods, “be sure to still offer…

IF YOU LOVED PLAYING with Play-Doh or Silly Putty as a kid, you’ll probably get a kick out of making pottery as an adult. “To go from that wet, very malleable ball of clay into a form, vessel, or sculpture—I find it exciting every time, even after all these years,” says Paul S. Briggs, M.F.A., an artist and an associate professor of ceramics at Massachusetts College of Art and Design. AFTER HIS FIRST CERAMICS CLASS in ninth grade, Briggs never looked back. “I think the thing that drew me to it was the fact that it focused me,” he says. “I had to pay attention, and I could be present.” Beyond that, research shows that working with clay can help boost creativity and reduce symptoms of depression or anxiety and…

SLOW, SUBTLE WEIGHT GAIN IS COMMON AS WE AGE, influenced by a number of factors including genetics, poor sleep, stress, and the loss of muscle mass that typically occurs with every decade. “Most of us do tend to gain weight as we get older,” says Lawrence Cheskin, M.D., professor and chair of the department of nutrition and food studies at George Mason University and coauthor of Weight Loss for Life: The Proven Plan for Success. “But forget about how much you weighed years ago. The question is, what’s a reasonable weight for you now?” In fact, weight doesn’t tell the whole story of your health. There’s also the percentage of fat, bone, and muscle in your body. “What’s important is to maintain muscle and bone mass,” says Nikhil Dhurandhar, Ph.D., past…

Erin Scott, a 43-year-old paralegal in Baltimore, was pleased when her Stage II breast cancer went into remission thanks to chemo, two surgeries, and radiation. But the treatments left her with a common postsurgical inflammation known as frozen shoulder: Erin felt such severe stiffness in her left arm that she couldn’t reach for a glass in the cabinet or put her coat on. Sometimes when her husband playfully grabbed her arm, she’d feel a sharp sting of pain. Massage, acupuncture, chiropractic, and physical therapy improved her pain and stiffness only slightly. Frustrated, Erin finally turned to a different kind of practitioner, one who specialized in working the fascia, a spiderweb of connective tissue found throughout the body. During her monthly one-hour treatments, Erin’s therapist applied pressure not just to her…

Inflammation is one of our most troublesome enemies, and for good reason—having too-high levels of body-wide inflammation contributes to heart disease, diabetes, and cancer, and it can also cause you to feel fatigued or foggy-headed, experience skin sensitivities, or be prone to catching every single cold that comes around. Science shows us that inflammation can stem from many factors, and aside from biggies like stress and lack of quality sleep, one of the largest is diet. Relying on foods that are highly processed or high in refined carbs can trigger the inflammatory process that we want to keep at bay, but adding more whole foods filled with vitamins, fiber, omega-3s, protein, and other beneficial nutrients can help prevent and fight inflammation. Here’s a guide to getting started from our new…

Prevention PREMIUM Get solutions in our guide In Smarter Pain Relief, a 72-page Prevention Premium member exclusive, you’ll learn all about: ▶ Herbal remedies that work ▶ Other natural ways to ease pain ▶ The best OTC options READ IT NOW! Members can download Smarter Pain Relief via the QR code here. When you join Prevention Premium, you enjoy exclusive access to all our guides and challenges on fitness, nutrition, weight loss, and more at prevention.com/premium-guides. NOT A MEMBER YET? prevention.com/signup…

SERVES 4 1 Heat broiler with oven rack in center position. Line rimmed baking sheet with foil and lightly brush with oil. 7¢ baking sheet. 2 In large bowl, combine 1 lb vegan ground “beef,” 2 cloves garlic (finely chopped), 1½ tsp each ground cumin and ground coriander, 1 tsp lemon zest, 1 Tbsp lemon juice, and 1½ tsp each salt and pepper. Form mixture into 12 flat ovals and place on prepared $10.09 3 Broil kofte on center rack, rotating pan halfway through, until they’re golden brown and firm, 6 to 8 min. In second large bowl, whisk 1½ tsp dried oregano with 2 Tbsp each olive oil and lemon juice. Add 1 small red onion (thinly sliced) and one 15-oz can chickpeas (rinsed) and toss to combine. Let…

1 Kneel on one knee. The foot that’s flat on the floor should be positioned sideways so it’s in line with the knee above it. If your hips are super tight, it’s OK to adjust and have your foot angled slightly forward for a bit more stability. 2 Hold a kettlebell in both hands so it’s hanging straight down in front of the knee that’s touching the ground. 3 Inhale and shift your weight toward your planted foot and the knee that’s bent; the kettlebell will naturally move toward the center of your body, and you should feel tension in your hips and glutes. 4 Push back to starting position. Repeat 8 to 10 times on each side. Prevention PET HEALTH Yes, You Should Play With Your Cat “Kitty playtime…

A few decades ago, not many people knew about gluten, let alone claimed to be sensitive to it. Today, the word “gluten” is tossed around as if it’s a bad thing we all should avoid. But what exactly is gluten, and why are some people so worried about it? Gluten is a protein in wheat, barley, and rye. Most of us can ingest it without trouble, but when people with celiac disease consume gluten, their bodies mount an autoimmune attack on the small intestine, leading to chronic gastrointestinal problems: bloating, gas, nausea, vomiting, constipation, and diarrhea. Celiac disease also interferes with the absorption of some nutrients and can cause weight loss, infertility, and, in children, delayed or stunted growth. Despite widespread concerns about gluten, it’s estimated that only about…

We’ve all been there: Things are just fine, and then suddenly your mood hits the skids, seemingly out of nowhere. What’s going on?! Well, your mood is a balance of your thoughts, environmental influences (such as where you are and who is around), life events (a stressful meeting or a tiff with a friend), and your physiological state (maybe you’re cold or hangry or you just need a nap). Often when one of these factors changes, you can find yourself on an unscheduled and unpleasant emotional ride and in an unsettled state of mind. The next time your mindset takes a turn, try these tricks to move you from a sour mood to a happier headspace. THE SITUATION YOUR FRIEND VENTED TO YOU, AND NOW YOU FEEL BUMMED. This is a…

After touring the world for years as a skater with Disney on Ice, I knew that ice skaters rarely got dizzy, having been trained to spin faster and faster. So last year when, while coaching, I simply turned around and suddenly felt dizzy and off-balance, I knew something was very wrong. In the days that followed, I felt short of breath just reading to my toddler. I went to the ER when I felt my heart beating out of rhythm and was so weak I could barely hold my head up. The doctors found that my thyroid levels were off and I was dehydrated, but they didn’t know why. Over the following months, I experienced more symptoms—including ringing in my ears, tremors, and blurred vision—but the doctors still couldn’t figure…

ROSÉ Choose a crisp rosé from a warmer coastal region like Southern France or Italy, which will offer seaside minerality to harmonize with fish, capers, and olives as well as generous fruitiness and acidity to stand up to tomatoes. SHERRY Dry sherry adds a nutty almond aroma and welcome complexity when used for cooking. Sherry from Manzanilla in particular has a smoky richness that works beautifully with Spanish ingredients like smoked paprika, Marcona almonds, and jamón Ibérico. PINOT NOIR With lush cherry notes and aromas of the forest, an Oregon pinot noir is a brilliant match for leaner pork. The smooth tannins and a hint of smoke make the rich chipotle-spiked barbecue sauce sing. BARBERA Round and robust, this medium-bodied Italian red is a versatile partner for creamy risotto (giving…

CRYPTOGRAM Can you solve the puzzle to reveal a proverb? DICE MATH Add the numbers that would appear on the underside of each of these dice. What number do you get? Hint: Opposite sides of dice add up to 7. SPOT THE DIFFERENCES What are the 10 things that are different between these two images? ANSWERS: Cryptogram: The best time to plant a tree was 20 years ago. The second best time is now. Dice Math: 23. Spot the Differences: See the answers at prevention.com/feb2023-puzzle.…