Prevention February 2020

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HERE’S WHAT HAPPENS WHEN I GO UPSTAIRS TO THE TEST KITCHEN: They offer me something (delicious) to eat, and then we sit down to go over their recipe ideas. I tend to love everything they suggest, and maybe you think there’s a direct connection there: Feed Sarah, and she’ll say yes to whatever we want to do! I’m not going to lie—I love to eat their food—but I don’t think that would work more than once (OK, maybe…three times?). Mainly, I say yes to the Test Kitchen staff’s ideas because they are smart, thoughtful, and creative cooks who have an amazing ability to marry nutrition and flavor. But if anything does put me in the mood to approve ideas, it’s actually not the food itself, but the warmth with which it’s…

Avocados for the Win Saying yes to guac could help your heart. A small study by Penn State researchers (funded by the Hass Avocado Board) in the Journal of Nutrition found that adults who ate one avocado a day had lower levels of “bad” LDL cholesterol than those who followed an avocado-free diet. Researchers think that the benefits may come from its good-for-you monounsaturated fats and lutein, an antioxidant. That doesn’t mean you should start gobbling an entire avocado each day—even healthy fats should be eaten in moderation—but it can’t hurt to add that green goodness to your salad, sandwich, or taco. The New Walking Rx If you spent decades putting fitness on the back burner, it’s not too late to lace up those sneakers and get moving now—and there’s a new reason…

A growing body of research suggests that too much screen time in childhood hampers brain development, most recently a small study published in JAMA Pediatrics. Researchers from Cincinnati Children’s Hospital Medical Center found that among kids 3 to 5 years old, those who spent more than one hour a day in front of an electronic device had lower levels of brain development in regions that support language and self-regulation than those who interacted with screens for less time. Protect growing minds and set children up for smarter screen habits down the line by following these recommendations from the American Academy of Pediatrics: • Avoid use of digital media for kids younger than 18 months. • Limit screen use to one hour or less for kids 2 to 5, and choose high-quality/educational programming;…

You already know that maintaining a healthful diet, avoiding smoking, and getting plenty of exercise help keep your heart strong, but these other easy tips can give your heart-healthy lifestyle a boost. Start a gratitude journal: Tapping into happy, positive emotions has been linked to lower chances of cardiac problems, while feelings of negativity can contribute to heart risks like high blood pressure over time. Each day, write down one thing that you’re grateful for—when you’re feeling down (depression is also linked to greater risk of heart attack or stroke), flip through for an uplifting reminder of all the good things in your life. Plan your meals: If you can’t seem to say no to that cookie or side of fries, try keeping yourself on a healthy eating track by planning out…

FEBRUARY: Include When wellness is central to our being, we inspire others to be well too. To act as a leader who can cause a ripple effect of wellness, think of this month’s theme in two ways: ▶INCLUDE MORE OF YOURSELF: Think about what’s happening in all areas of your life—emotional, social, financial, vocational, physical, intellectual, spiritual, and environmental—and ask yourself, In this phase of my life, which dimensions am I caring for and which need more attention? The exercise at right can also help you figure out ways to expand your idea of wellness to incorporate all aspects of your life, going beyond the obvious (though important) things like sleep and nutrition. “As you include more of yourself in your wellness journey, you will discover a deeper level of joy, well-being, and…