PreventionOctober 2024的目錄

TAKE OUT YOUR PENCIL! ESCAPE OUTDOORS As the weather starts to cool, take advantage of these Goldilocks temps and get out in nature. A leisurely walk surrounded by greenery (a nearby forest, a local park, a community garden, you name it) is a proven way to make you feel calmer, as it can lower your body’s production of the stress hormone cortisol. Research also suggests that spending time in nature can lower blood pressure, decrease your risk of getting sick, and reduce your chances of developing heart disease. TO GET THE MOST OUT OF NATURE TIME, TAP INTO ALL FIVE SENSES. ON YOUR WALK, WHAT DID YOU……

FILL IN THE BLANK FOR EACH QUESTION. 1 There are _________ calories in 1 Tbsp of granulated sugar. 2 Sugar is a carb that is broken down into  _________, your cells’ preferred energy source, in the body. 3 Swapping less-processed sugar sources like  _________ for granulated sugar when making baked goods or sweetening beverages is helpful (but you still shouldn’t overdo it!). 4 There are two types of carbohydrates, complex and  _________, and refined sugar is the latter kind. 5  _________, a type of sugar found in fruit, won’t spike blood sugar as much as some other sugars because fruit contains fiber, which slows its absorption (no energy crash!). 6 It’s smart to limit your consumption of added sugars (found, for example, in packaged products) to no more than _________ g per day. ANSWERS 1: 48.…

◼ Call ahead. Ask whether the office offers weight-neutral care and has gowns and blood pressure cuffs that fit larger bodies, advises Ragen Chastain, B.C.P.A., a speaker and patient advocate and author of the Substack Weight and Healthcare. ◼ Decline the weigh-in. No rule says you must be weighed at the doctor’s office, Dr. Erlanger says. Your provider might try to insist on it, but it’s rarely required. ◼ Bring backup. A friend or family member can give you support and improve provider behavior simply by being there. They can go with you to the appointment with a plan for how you or they might intervene if the conversation begins to feel shaming. ◼ Ask pointed questions and set boundaries. Chastain offers printable cards for appointments that include helpful questions like…

1 Stand tall with your arms by your sides. 2 Step your left foot out to the side. Touch your right hand to the outside of your left foot and reach your left hand toward the ceiling. Look up in the direction of your left hand. Hold momentarily; return to the starting position. 3 Step your right foot out to the side. Touch your left hand to the outside of your right foot and reach your right hand toward the ceiling. Look up in the direction of your right hand. Hold momentarily. 4 Continue to alternate sides for 60 seconds. Check me off when you’ve tried the move!…

1 MYTH: If your joints hurt, it’s arthritis. MYTHBUSTER Arthritis isn’t the only culprit when it comes to achy joints. Infection, injury, bursitis (swelling of the fluid-filled pads that cushion the joints), and tendinitis (inflammation of the tendons that attach muscle to bone) are all reasons they might hurt, says Kirsten Ambrose, M.S., associate director of the Osteoarthritis Action Alliance at the University of North Carolina Thurston Arthritis Research Center. Joint pain is also a symptom of autoimmune diseases like lupus and Hashimoto’s disease. So how can you tell if it’s osteoarthritis? Get it checked. To diagnose arthritis, doctors typically rely on a patient’s history (family background, injuries, and symptoms); a physical exam (looking for bony enlargements or swelling); or imaging like an X-ray or an MRI, Ambrose says. Blood…

Stacy Ferrante, 46, was watching a woman on TikTok describe her ADHD symptoms (including an inability to make berry jam without noticing a messy table in the dining room, wandering over to tidy it, grabbing a book that belonged in the bedroom, and then making the bed once she arrived there). Oh, that’s 100% me, Ferrante thought. Ferrante did end up being diagnosed with ADHD, but experts like Kahn and neuro-psychologist Judy Ho, Ph.D., worry that influencers playing doctor on social media may inadvertently spread misinformation by suggesting that everything from crying in the car to fidgeting and skin picking screams “ADHD!” in women. In fact, Canadian researchers recently analyzed 100 popular #ADHD TikTok videos (with nearly 283 million views combined) and found that over half contained misleading info. “It is…

WHEN JACQUELYN GILL, PH.D., BEGAN TRYING TO GET PREGNANT AT 33, ALL ANYONE WANTED TO TALK ABOUT WAS HER WEIGHT. Though she describes herself as fat, her doctors had never commented on her size, likely because she was essentially healthy. “My blood pressure was always low, and I never had high cholesterol,” says Gill, a professor of ecology at the University of Maine in Orono. But when she had difficulty conceiving and started seeing a parade of specialists, things changed. “Every time I would go in for an appointment, I was told ‘Lose as much weight as you can for a year and then come back,’” says the now 43-year-old. And try she did: “I would yo-yo diet—lose some weight and then bounce back and weigh even more.” Her gynecologist suspected…

Lumps aren’t the only red flag. Alert your physician if you experience any of the symptoms below so they can examine your breasts and prescribe imaging if necessary. “Don’t be afraid to speak up,” says Mary El-Masry, M.D., a breast medical oncologist at Cedars-Sinai Tower Hematology Oncology in Beverly Hills. ▸ Thickening or dimpling of skin on the breast ▸ Areas of redness or swelling on the breast A nipple that is flat, blistering, scaling, inverted, or unusually red ▸ Nipple discharge that is not breast milk (including blood) ▸ An itchy, painful, or tender breast ▸ Flaky skin on the breast ▸ A change in the size or shape of the breast ▸ A lump in the breast or underarm, especially one that’s hard and immovable ▸ A swollen…

YOU KNOW THAT EATING MORE CALORIES THAN YOU BURN can cause your body to accumulate fat. What you may not realize is that the makeup of the calories we consume also affects the makeup of our fat, which in turn impacts our risk for conditions like breast cancer and type 2 diabetes. Given that breasts are composed largely of fat, it makes sense that diet matters to breast health. “We’ve learned that fat tissue is not an inert substance that just sits there—it’s a very active organ that has a lot of important functions in our body like storing and releasing energy when appropriate,” says Neil Iyengar, M.D., a breast oncologist at Memorial Sloan Kettering Cancer Center who oversees the center’s research on healthy living. “As a result, the health…

ACTIVE 20 MIN. TOTAL 25 MIN. SERVES 4 6 large eggs Kosher salt2½ cups low-sodium vegetable broth, warmed1 Tbsp olive oil2 cloves garlic, smashed1 lb small baby bok choy, quartered lengthwise Sesame or chili oil, for drizzling2 scallions, thinly sliced 1. Place steaming rack in large pot with tight-fitting lid. Pour in enough water to come up to just below rack and bring to a boil. Reduce heat to a simmer. Place 9-in. round cake pan (2 in. tall) on rack. 2. In large bowl, whisk eggs with ½ tsp salt. While whisking, slowly add broth until incorporated. Pour into cake pan, cover pot, and cook until custard is set around edges but middle still jiggles, 12 to 14 min. 3. Meanwhile, heat olive oil in large skillet on medium.…

1 Pores can open and close—that’s why they look bigger sometimes and smaller at other times. A True B False 2 If you have oily skin, you can skip moisturizer and sunscreen. A True B False 3 When is the best time to apply lotion to your body? A Right before bed B In the shower C As soon as you finish showering 4 Doing this can damage your skin barrier. A Cleansing twice a day B Applying an overnight moisture mask C Using multiple active ingredients 5 Are facial misting waters hydrating? A Yes—spray your face regularly. B They’re just a marketing gimmick. C Only if you also moisturize with an oil or a serum ANSWERS 1 “A PORE DOES NOT OPEN AND CLOSE LIKE A VALVE,” says Ellen Marmur, M.D., a board-certified dermatologist and the founder of Marmur Medical in…

ANSWERS ▸ What makes a treat most exciting for your furry friend is not what the food is but that it comes outside of mealtimes. For pups, lean into chicken and beef, and add training bites that complement their food routine. Miller says cats often enjoy squeezable foods, which let you bond with them while they lick from the tube. Don’t give them human desserts, spicy foods, bones, grapes, or raisins. And remember, all good things in moderation. “Keep treats to 10% or less of a pet’s daily calories,” says Miller. CIRCLE THE TREATS THAT ARE VET-APPROVED FOR CATS AND DOGS. scraps of spicy food SWEETS & DESSERTS CHICKEN-STICK TREATS Squeezable puree treats GRAPES Kongs with xylitol-free peanut butter unprocessed bones RAISINS…

I had never taken a solo vacation before, and when I arrived in St. Maarten two years ago, the fact that I was traveling alone really hit me. I was 55 and divorced, and very apprehensive and self-conscious: With whom would I have dinner? With whom would I sit at the bar? But I put on my big-girl pants the first night and told myself I would grab a bite to eat and then head back to my room and read a book. It didn’t turn out that way. I met a fabulous group of other retired women and men, and we talked and danced and drank and laughed all night. We hung out periodically throughout the week, whether at the pool or joining one another for dinner or drinks.…

CAN’T GET THAT NEW Beyoncé hit out of your head no matter how hard you try? Ya ya, you’ve caught an earworm, a phrase or two of music that wiggles its way into your mind, driving you bonkers—you can’t seem to keep it from repeating itself! How do these earworms burrow in, and can you evict them from your brain? We asked a neurotologist for answers. WHAT IS AN EARWORM, EXACTLY? ◼ Earworms are totally normal, occurring once a week or more in many healthy adults, says neurotologist Steven Gordon, M.D., M.P.H., an assistant professor at University of Cincinnati College of Medicine. In fact, research suggests that up to 98% of the Western population has experienced this annoying phenomenon. The repetitive hooks are usually 15- to 30-second-long fragments of up-tempo,…

◼ The Weight Neutral Providers Lead List: Started by singer Mary Lambert, this crowd-sourced Google Sheet allows anyone to recommend a health care provider with whom they’ve had a good experience. Organized by state, the list includes nearly 700 primary care providers and nearly 800 specialists in the U.S. (naafa.org; click on “learn”) ◼ Health at Every Size Healthcare Provider Listing: The Association for Size Diversity and Health (ASDAH) lists more than 175 vetted providers. (asdah.org/listing) ◼ Bare: This recommendation engine aggregates size-friendly providers and includes helpful information on which ones are currently accepting new patients and taking insurance. (barehealth.co) ◼ The Non-Diet Providers List: Dietitian Christy Harrison, M.P.H., R.D., has compiled a list including mainly nutritionists, dietitians, and therapists who are non-diet-focused for those who are in recovery from disordered eating. (christyharrison.com)…

You can’t get a mammogram if you have implants. False. If you have implants, you will have additional images taken with the implants pushed back against the chest wall. You should schedule a mammogram a week before your period. False. Your breasts may be tender at this time, which could make the mammogram more uncomfortable—do it a week after your period instead. You can get a yeast infection under breasts. True. Itchy red rashes caused by yeast can occur where skin folds rub together. Treat them with an OTC antifungal such as miconazole. Your nipples remain the same for life. False. It’s normal for nipples to range from pink to dark brown depending on a person’s pigmentation. But they may darken when someone becomes pregnant, or they may become paler…

SUNGLASSES AND REGULAR eye exams are vision no-brainers, but one less obvious habit is essential to optimal eye health: eating nourishing food. “Nutrition is the ultimate form of preventative medicine, and your eye health is no exception,” says Jaclyn London, R.D., author of Dressing on the Side (and Other Diet Myths Debunked). Certain nutrients specifically support overall eye health, which can help stave off the development of conditions that may impair vision such as cataracts and macular degeneration. In addition, “Blood vessels deliver nutrients all over your body, including to your eyes, so prioritizing hearthealthy foods is also essential for our peepers,” London says. Regular exercise and quality sleep contribute to good heart health too. Nibble on these vision supporters. ◼ AVOCADO AND CARROT TARTINES ACTIVE 25 MIN. TOTAL 25…

FREEKEH This durum wheat–based grain has a complex, earthy flavor. It is rich in minerals such as manganese, which assists vitamin K in the blood clotting process, and zinc, which is important for maintaining a healthy sense of smell and taste. BULGUR A featured ingredient in tabbouleh, this cracked wheat is favored for its slightly sweet, nutty flavor. A one-cup serving provides 20% of your daily magnesium, which plays a key role in bone health and blood sugar regulation. QUINOA Native to South America, quinoa is technically a seed cosplaying as a grain. It’s an excellent source of plant-based protein—one cup of cooked quinoa has 8 g. It is also naturally gluten-free. TEFF This grain, eaten whole or ground into flour, is a nutrient powerhouse: It is high in protein…