Prevention - April 2018 USA PDF

5 Myths About Skin p.
32 April 2018
Our Essential Guide to

Preventing
Disease
12
Ways to
Stop
Back
Pain! p. 22
Double
Your Fiber
Naturally
Surprising
Stress Busters
p. 72
Contents
APRIL 2018
36 42 64
What Fitness Prevention’s Bake It Better
Pros Want You Guide to Prevent- Boost the nutrition of your
favorite desserts by adding
to Know ing Disease
ARMANDO RAFAEL
surprise ingredients.
Get the benefits of a personal Essential steps you can take Recipes by the
trainer without hiring one! now to stay healthy for life Prevention Test Kitchen
Experts share their secrets. By Rochelle Sharpe
By Michelle Crouch
HEALTHIER
SWEETS
Our Lemon & Coconut
Bars have 50% less sugar
and saturated fat, p. 71
72
1-Minute
78 88
Feel-Good Fitness Into the Woods
Meditations Make daily tasks easier Betsy Andrews was looking
You can take control of your with simple toning moves for health and well-being.
emotions with these easy for every level. She found it in a Colorado
mindfulness techniques. By Jeff Csatari forest, clearing trails and
By Carolyn Gregoire protecting trees.
APRIL 2018 · PREVENTION.COM 1

Contents
FROM LEFT: EMILY KATE ROEMER. CARLES RODRIGO MONZO/STOCKSY. CORINNA GISSEMANN/STOCKSY
15 26 24
Pulse Everyday In Every
HEALTH Health Issue
6 Garden in Good Health 18 Natural Remedies 3 Editor’s Letter
8 Best Time for Surgery Kitchen cures for 4 Letters to the Editor
12 Is Your Salon Safe? common ailments
22 Problem Solved
13 Detecting Melanoma 26 The Holistic MD Prevent and treat
MIND + BODY Dr. Andrew Weil shares lower-back pain.
10 Sleep Easier insights on asthma. 24 Good Food
11 The Power of Scent 6 swaps for more fiber
28 Healing Movement
NUTRITION Counteract sitting all 32 Beauty
14 15-Minute Meal day with the figure 4 5 myths about skin
15 Know Your Grains hip stretch.
96 Brain Games
FITNESS 30 Women’s Health Stay sharp with
16 Make Over Your Heart Dr. Lauren Streicher these fun workouts
17 Exercising With Cancer on pelvic exams for your mind.
On the Cover: 5 Myths About Skin 32, Our Essential Guide to Preventing Disease 42, 12 Ways to
Stop Back Pain 22, Double Your Fiber Naturally 24, Surprising Stress Busters 72, New Asthma Treatments
26, Secrets of Fitness Pros 36, Easy Everyday Exercises 78, 5 Healthy Treats to Bake 64. Cover credits:
Anna 1311/Getty Images; Mangpor_2004/Getty Images. Back cover: Corinna Gissemann/Stocksy
2 PREVENTION.COM · APRIL 2018

FROM OUR EDITOR
IT’S OUR NAME

I
F YOU’RE PLANNING to add 15 minutes
to your workout or cut down on
sugar but haven’t quite gotten there
yet, take heart. We can help. I, for one,
have a goal to get 1 more hour of sleep
every night, and I’m working on it. This
magazine is my inspiration.
At Prevention, it’s our mission to
motivate you. We do that by arming
you with the best health information
available and advice on how to use it.
In this issue’s “Prevention’s Guide
HAIR AND MAKEUP BY RICHARD COOLEY. COURTESY OF PICNIC AT ASCOT. COURTESY OF ZAPPOS
to Preventing Disease” (p. 42), we’re We’ve created this guide for you
FROM TOP: PHOTOGRAPH BY SHANNON GREER; WARDROBE STYLING BY JASMINE CHANG;
fulilling the promise of our name. because we want you to be well and
A new movement in medicine that stay well. There’s reason to be optimis-
emphasizes preventive care over disease tic. While genetics and environment
management reinforces our focus. In certainly play their roles, studies show
this roundup, we’ve condensed a wealth that, with the right information, you
of cutting-edge health research into can greatly inluence your odds of
essential and concrete steps you can avoiding disease. We own the ability
take to help prevent 10 serious illnesses, to shape our health history. That’s
including Alzheimer’s, cancer, and heart empowering. Please share your stories
disease. The science-based strategies we with me at barbara@prevention.com.
specify create a road map to wellness
that will help you protect yourself and
your family for the rest of your lives.
prevention.com/garden
Earthy Delights
I tiptoe around the mud in my garden in ratty sneakers every year,
lugging my tools in an old shopping bag. So indulge me: I’ve got my
eye on Orange Hunter Original Short Gloss Rain Boots ($140) to do
double duty in the dirt, paired with a stylish bag of stainless steel
garden tools ($38). The worms will be impressed. Go to prevention
.com/garden to purchase. (Prevention receives a share of the sales.)

FROM OUR READERS
MEDITATE FOR
YOUR HEART
I started meditating during
a period of high stress and
within a few weeks was
much calmer—even right
before I had surgery! It’s
been an amazing tool for
my health and mind-set.
Laura Chute /
Rancho Santa
Margarita, CA
Leters to THE BEST NATURAL
the Editor
Your comments on the February issue
STOMACH SOOTHERS
I’d like to add a stomach
soother to your list. For oc-
casional heartburn, I drink
a cup of hot water with a
SHOCK TO THE SYSTEM START THE DISCUSSION good helping of powdered
Paige Henry’s heart at- Thank you for adding ginger in it. It works great!
tack story reminds me of Lauren Streicher’s Wom- It’s also a wonderful cure
my sister’s health scare. en’s Health column. Her for hiccups.
She took sumatriptan for knowledgeable perspec- E. Ann Witherspoon /
a migraine 2 days before tive and insights are Salem, OR
getting arm and back absolutely needed and add
pain. She went to the another dimension of ex- RETHINKING
doctor, who immediately pert advice to Prevention. “UNHEALTHY”
sent her to the ER. It Sharon Swan / Anyone reading this article
turned out that she was Alexandria, VA and thinking that iceberg
having a coronary artery
WESTEND61/GETTY IMAGES
spasm. Until I read your CONNECT WITH US Send your comments to letters@prevention.com. You may
article, we had no idea send your comments, letters, stories, photos, images, text, content, information,
and any other material (the “work”) to us in connection with Prevention. Please
what had caused it. Thank include your full name, address, e-mail address, and phone number with all work
you for a magazine that you send us, following the instructions (if any) we provide. We regret that we cannot
acknowledge or return any work. You must be a US resident and at least 18 to send
can save lives. us work. By submitting your work, you grant permission to Hearst Communications,
Elaine Cadiente / Inc. and its licensees (“Hearst”) to edit and use the work worldwide for any purpose,
including promotional purposes, in any form of media.
Kailua Kona, HI

lettuce is a “healthy” food desire to learn more. I can FROM LONGTIME
choice is not well served say “thank you” in 40 lan- READERS
by your publication. guages. I write a monthly I read Prevention cover to
T. R. H. / column for a local news- cover, and it just keeps
Woodbury, CT paper and am finishing getting better.
my seventh novel. I can Beryl Andrews /
AGE DOESN’T MATTER recite the prologue to Myrtle Beach, SC
I agree with your con- The Canterbury Tales in
tention that age doesn’t archaic English. Constant I’ve subscribed to your
matter. I believe weight learning is vital. magazine for years.
doesn’t matter, either. Bill York / In my opinion, this was
My advice to women is via e-mail your best issue yet.
to ditch the scales, stop Debra Crenshaw /
counting calories, keep MORE FOR MEN Friendswood, TX
moving, and don’t be I’m a man in my mid-50s.
afraid to try new things. Some, but not all, of your I have a huge collection
Kelly Hale / information applies to of Prevention issues. My
Tampa men. Would you consider husband wants me to get
adding more advice we rid of them to declutter,
LIFELONG LEARNING can use? but I don’t want to!
My mind functions well Don Warner / Verónica Millán /
because of a never-ending Brewerton, NY Carmel, IN
FITNESS—FASTER!
Women ages 30 to 60+ have lost up to 30 lb
with Prevention’s Fit in 10: Slim & Strong—
For Life! program, now available in paper-
back ($19). The book includes everything
you need to get in shape at home: a 10-day
clean-eating jump start, 85 delicious
recipes you can make in 10 minutes, and
10-minute workouts that tone every zone.
Get your copy wherever books are sold.

Pulse
HEALTH NEWS • BREAKTHROUGHS • QUICK TIPS
YASU + JUNKO/TRUNK ARCHIVE

GARDEN IN
GOOD HEALTH
The right posture could
protect gardeners from
chronic injury and slash
their risk of joint disease,
according to new Brit-
ish research. Scientists
used 3-D optical tracking
equipment—the kind of
technology used to create
animated ilms—to map
the motions of gardeners
in action, then measured
the amount of pressure on
their bones and joints in
various positions. It turns
out that poor technique (a
deep forward bend at the
waist and fully extended
limbs) increases the load
on the lower back by 50%
and doubles shoulder
pressure, compared with
bending at the knees. Over
time, pressure on these
regions contributes to
chronic pain and raises the
risk of injury and osteo-
arthritis, a degenerative
joint disease that develops
when the cartilage between
joints breaks down.

PULSE
THE BEST
TIME FOR
HEART
SURGERY
It may be safer
to have it in
the afternoon
than in the
morning. Of
600 cardiac
patients in a
French study,
those who
had afternoon
operations
had half the
risk of heart
attack or heart
Cutting-Edge
failure during
recovery, com-
Curatives
pared with New technology is helping doctors diagnose
health conditions and improve patient out-
the morning comes. Three of the latest developments:
patients.
Why? Genes
tied to heart
Swallowable Gut Sensor
WHAT’S NEW? Clinicians typically rely on imprecise
muscle repair measures such as fecal samples to gauge what’s going on
are more ac- inside the gut. Now scientists have developed pill-size,
tive later in the swallowable sensors that transmit real-time data about
day, as they’re a patient’s microbiome to a doctor’s cell phone.
triggered by BENEFIT: Currently in human trials, the capsules could
the body’s cir- someday help diagnose digestive disorders like irritable
cadian rhythm. bowel syndrome or reduce the need for colonoscopies.
camelina oil
Back-Pain Reliever
WHAT’S NEW? A study found
that kyphoplasty, one of the
surgical procedures used to
repair spinal compression frac-
tures caused by osteoporosis,
also helps alleviate the lasting
back pain that can result from
the fractures.
BENEFIT: Back pain can be
tricky to treat, and this pro-
cedure is minimally invasive.
Surgeons make small incisions
in the back, insert a balloon
to reposition fractured
vertebrae, and ill the cavity
with a cement-like substance
to stabilize the spine.
Cancer Detector
WHAT’S NEW? Scientists in
Texas developed a new way
to analyze kidney tumors to
determine whether they’re
cancerous or benign. Using
multiparametric MRI
(mpMRI)—an extensive
MRI now used most often
to identify prostate cancer—
they were able to detect the
most common and aggressive
type of kidney cancer with
an 80% accuracy rate. Derived from the
BENEFIT: It’s less invasive Camelina sativa plant in
than the current method, the mustard family, it’s high
VICTOR ALBROW/
in omega-3 fatty acids.

which is to conduct a biopsy
GETTY IMAGES
When used in cooking,

that is often painful and it may lower LDL (“bad”)
poses the risk of ongoing cholesterol and support
bleeding or infection. heart and brain health.

PULSE
BUILD
MUSCLE
OVERNIGHT
Postmenopausal
women trying to
maintain muscle
mass might consider
asking their doctor
about casein, a
slow-digesting
protein. Men (with
an average age of
72) who ingested
40 g of casein at
bedtime showed
33% more protein
synthesis (which
fuels muscle
growth) overnight
MORE SLEEP
than those who
took less or a
placebo, according
FOR A
to a study in the
Journal of Nutrition. CALM MIND
If you’re plagued by persistent
negative thoughts that may be
19 PEOPLE
triggering anxiety and depression,
your sleep schedule may be to blame.
Binghamton University researchers
found that sleep-deprived people
who were shown upsetting images
had trouble getting them out of their
WHO MAKE head for hours after the viewing.
THEIR BED More research is planned on the link
between sleep disruption and the de-
ARE 19% velopment of psychological disorders.
MORE LIKELY
TO SLEEP WELL,
COMPARED
WITH THOSE
WHO DON’T.
THE
POWER
OF
SCENT
Feeling anxious?
Bury your face
in the shirt of
a loved one
and inhale. In
a study at the
University of
British Colum-
bia, women
FROM LEFT GETTY IMAGES: OLEKSIY MAKSYMENKO. BRIGITTE SPORRER
completed a
Skin Sense
California dermatologist Christine Choi Kim recom-
mock job inter-
view and a chal-
mends face-mask ingredients for four skin types. lenging math
test. Those who
DRY OR SENSITIVE ACNE-PRONE sniffed a shirt
Both hyaluronic acid and Salicylic acid reduces worn by their
glycerin attract water to the inflammation and redness, significant other
skin and help it maintain while benzoyl peroxide kills had lower
moisture. Aloe vera soothes bacteria. Raw honey has
the skin, and oils such as antibacterial properties that
levels of the
coconut moisturize it. may help prevent breakouts. stress hormone
cortisol and
OILY MATURE reported feeling
Charcoal and clays such Vitamin C brightens and pro- less anxiety
as kaolin and bentonite tects skin from damaging free
draw out excess oil and radicals. Resveratrol fights than those who
remove dead skin cells inflammation and may reduce smelled new
that can clog pores. the appearance of wrinkles. shirts.

Is Your
Salon
Making
You Sick?
The price of a pedicure or nail color
might be higher than you think.
Two recent Rutgers University
studies show that many salon-goers
and employees experience adverse
health efects. In addition, most
hair and nail technicians are not
properly trained in hygiene and
chemical use, which can increase
the risk of problems—including ex-
posure to bacteria from improperly
cleaned tools, respiratory irritation
33
NUMBER OF
from poor air quality, and allergic
reactions to chemicals in products—
for both clients and workers.
In the irst study, lead researcher
Lindsey Milich and her colleagues
asked 90 regular and occasional
COMMON NAIL New Jersey salon customers to
SALON CHEMICALS identify problems they’d had after
279PHOTO/GETTY IMAGES
THAT CAN HAVE hair and nail treatments. Fifty-nine

percent had experienced one or
NEGATIVE HEALTH more adverse dermal symptoms,
EFFECTS including minor skin irritations
and fungal issues like warts and
athlete’s foot, while 12% reported

PULSE
respiratory problems. More-

frequent salon visitors cited more
symptoms, with one exception:
Those who said they’d had respi-
ratory problems were infrequent
visitors. Milich speculates that
people who experienced those
symptoms reduced their visits or
stopped going.
YOUR STYLIST
The second study surveyed nail
technicians in 40 salons to better MIGHT SAVE
understand the efects of expo-
sure to hazardous chemicals. The
majority of respondents said they
YOUR LIFE
had work-related eye, nose, throat, A recent study of Southern
and skin problems—and fewer published in California re-
than half reported using protective JAMA Der- searchers, 71%
equipment (such as gloves and matology of stylists were
masks) during manicures, believ- found that, able to accu-
ing they were essential only when with training, rately identify
applying artiicial nails. Almost hairdressers abnormal skin
all technicians had received safety can detect lesions. The re-
training—but in English, which melanoma— searchers see
was not the primary language for the deadly this training
most of the salon employees in the skin cancer as a promising
participating clinics, who were of that kills path for initial
Vietnamese or Korean descent.
nearly 10,000 detection of
Milich suggests avoiding
Americans a skin irregu-
drinking from open containers
year—in hard- larities that
(“particles from nail ilings can
end up in your cup”) and making
to-see places are hard to
sure footbaths and tools are clean like the neck self-detect.
by requesting they be swapped for and scalp. But clients
new ones or asking if you can bring After watching should re-
your own supplies. Also, ask tech- a 5-minute member that
nicians how they disinfect their educational a visit to the
tools and look for salons with ta- video designed salon doesn’t
bletop ventilation systems that pull by University take the place
odors and tiny nail particles away of Colorado of a check by a
from clients and workstations. and University dermatologist.

PULSE
15-MINUTE MEAL UNDER $10

Tuscan Burrito (serves 4)
1 2 3 4 5 6
FROM TOP: PHOTOGRAPHS BY MONICA BUCK; FOOD STYLING BY JENN FRIBERG. COFFEE: AKIRASTOCK/GETTY IMAGES
Mix 1 can Spread mixture Slice 1⁄2 lb Top each Sprinkle Roll up from
(15.5 oz) over 4 warmed grilled chicken with ¼ cup each with bottom, tucking
no-salt-added whole wheat breast (hot or baby kale and 1½ tsp grated in sides. Cut
cannellini tortillas cold). Divide 1 Tbsp oil- Parmesan. in half on the
beans, rinsed, (8" diameter). among tortillas. packed sun- $0.31 diagonal and
drained, and $1.33 $2.18 dried tomatoes, serve.
mashed, with drained and
2 Tbsp pesto. chopped.
$1.62 $1.85
Total: $7.29
NUTRITION (per serving) 326 cal, 23 g pro, 34 g carb, 7 g fiber, 2 g sugars (0 g added sugars),
11.5 g fat, 3 g sat fat, 42 mg chol, 418 mg sodium
Can Coffee Predict Parkinson’s?

There’s no way to diagnose early-stage Parkinson’s
disease, but a Japanese study may change that. Subjects
drank two cups of cofee daily; those with the disease
had one-third as much cafeine in their blood as those
without it. Scientists suspect Parkinson’s patients don’t
absorb cafeine well and plan to explore whether this
could help detect the disease before symptoms appear.
Know Your Grains
“Ancient grains” are nutrient-dense whole grains that haven’t
been modified through the centuries. Our favorite types:
HEALTH PERKS TRY IT
Rich in the minerals copper and Replace rice

selenium, it’s also packed with fiber. with barley in
Swedish researchers found its high risotto or pilaf.
Barley
fiber content may stimulate gut

hormones that help balance blood
sugar and control metabolism.
This hearty, chewy grain is a good Toss farro

source of iron, which enables red with vegetable
blood cells to carry oxygen through- noodles or
Farro
out the body, and magnesium, stuff it into

which helps the body metabolize bell peppers
carbohydrates and fat. and bake.
Kamut, the trademarked name of Use Kamut as

Khorasan wheat, provides 5 g of the base for
Kamut
protein per ½ cup cooked, up to a grain bowl,

40% more than regular wheat. topped with
It’s also a good source of fatty protein and
acids and zinc. veggies. Farro
One of the first grains Stir spelt into

used to make bread, soups, or use
spelt is particularly spelt flour as
Spelt
high in bone-building a replacement

manganese and heart- for regular flour
healthy niacin. in baking.
This sweet, tiny, gluten-free grain Replace

delivers healthy fatty acids, calci- cornmeal with
EMILY KATE ROEMER
um, and iron. It’s also high in the teff in polenta,

essential amino acid lysine, which or use the
Teff
helps the body absorb calcium and flour version in

plays a role in collagen production. pancakes.

PULSE
MAKE OVER
THIS PAGE, FROM TOP: MIKOLETTE/GETTY IMAGES. COURTESY OF CLARINS. OPPOSITE PAGE: PEATHEGEE INC./GETTY IMAGES
YOUR HEART
Just 2 years of regular
aerobic exercise can
counteract the harmful
effects that decades
of sitting have on the
heart, according to new
research from University
of Texas Southwestern
Medical Center. When
sedentary adults ages
45 to 64 engaged in
moderate- to high-
intensity exercise for
2 years, they reversed
signs of heart aging such
as cardiac stiffness and
pumping inefficiencies.
In particular, they
showed a 25% improve-
ment in heart elasticity,
which helps reduce
blood pressure and the
risk of heart failure.
prevention.com/primer
Light Up Your Face

Show off your glow with Clarins SOS Primers ($39) made to address specific
complexion issues: Lavender neutralizes yellow undertones, green combats red-
ness, and coral minimizes dark spots. (Prevention receives a share of the sales.)

23
ADULTS AGES
45 TO 64 WHO
EXERCISE
REGULARLY
ARE 23%
MORE LIKELY
TO REPORT
Exercise to
FEELING Beat Cancer
OPTIMISTIC In the past, doctors enough to ight fatigue,
ABOUT LIFE. often encouraged people the treatments’ most
with cancer and other common and debilitating
chronic illnesses to side efect.
rest while undergoing Several organizations,
BEST TUNES
FOR RECOVERY treatment. Now research such as Sunlower Well-
A recent study shows that inactivity ness in San Francisco,
in the journal may increase recovery provide free exercise
Medicine & Science time and tiredness and counseling for cancer
in Sports & Exercise that exercise can, in fact, patients. Those looking
found that when help patients get better, for ongoing instruction
women listened says Kathryn Schmitz, can consult the Amer-
to slow, soothing
tunes for a professor of epide- ican College of Sports
30 minutes after a miology at Penn State Medicine, which trains
strenuous workout, College of Medicine. and certiies health and
their heart rates Walking, in particular, itness experts to work
dropped 6% more can be helpful for cancer with cancer patients, tai-
(from 172 beats per patients undergoing che- loring exercise routines to
minute to 84) than motherapy or radiation. speciic diagnoses. (Find
when they heard
fast, stimulating Recent studies suggest a trainer at certiication
music. The mellower that as little as 20 min- .acsm.org/pro-inder.)
vibe also sped up utes of moderately paced “Any amount of activity is
muscle recovery. walking 5 days a week is valuable,” says Schmitz.

EVERYDAY
Health PREVENTION • TREATMENT • EXPERT ADVICE
Cayenne
Honey
Apple cider
Lavender vinegar
Baking
soda

NATURAL REMEDIES
Kitchen Cures
Coconut oil Remedies made with
everyday ingredients
can relieve many of life’s
minor aches, scrapes,
and symptoms. Assem-
ble your own first-aid
kit with the following
multitasking ingredients
you probably already
have in your pantry.
APPLE CIDER VINEGAR

Drink 1 tsp vinegar diluted in
8 oz water to calm an upset
stomach, or make a solution
of equal parts vinegar and
water to spray on sunburned
skin. Dab vinegar onto skin
with a cotton ball to clear up
acne, or mix 1 Tbsp with
32 oz water to eliminate
dandruf; the vinegar’s acidic
Black tea pH can help dry up the oil
that causes both problems.
Continued
Tea tree
essential oil
Salt
EVERYDAY HEALTH
BAKING SODA Coconut oil can

Combine baking
soda with water to soothe dry skin
make a paste that
helps relieve the and blisters.
pain and itch from a
bee sting or poison
ivy. Create a healing
soak by tossing some CLOVES GINGER
baking soda into This spice has an This root calms nau-
your bath. You can analgesic efect and sea and reduces diar-
also mix ¼ tsp into works like aspirin to rhea and cramping.
4 oz water and drink relieve the pain of a It can also decrease
to relieve heartburn, toothache. Chew a bronchial inlamma-
but avoid prolonged clove bud using the tion, dilute mucus,
use, especially if sore tooth, or use and reduce coughing.
you’re on a low- your tongue to posi- To make tea, peel and
sodium diet. tion the clove close slice 2 to 3 oz fresh
to the tooth, where it ginger (a 3" piece of
can temporarily ease root or 3 Tbsp sliced),
CAYENNE the pain. steep 5 minutes in
Capsaicin—the com- 3 cups boiling water,
ponent that makes strain, and pour.
cayenne hot—opens COCONUT OIL
up nasal passages, This inlammation
making it an efective ighter and antimi- HONEY
cold remedy. Try crobial healer can Raw honey’s antibac-
mixing ¼ tsp cayenne soothe dry skin, terial qualities make
with 1 oz fresh sage blisters, burns, it an excellent healer.
and 3 cups water. Boil and canker sores. Apply it directly to
5 minutes, then add Unlike most oils, it’s minor burns to keep
raw local honey and nearly solid at room the wound moist and
lemon juice to taste. temperature and can prevent gauze from
Refrigerate and sip be slathered straight sticking. Use raw
1 Tbsp every hour as from the jar wherever honey—preferably
symptoms develop or and whenever you local, to avoid an
as needed. need it. allergic reaction.

LAVENDER
ESSENTIAL OIL
To relax jangled
nerves, sprinkle
several drops of oil
on a handkerchief
and inhale. The
scent helps relieve
muscle tension and
stress. For a sinus
headache, massage
a couple of drops
ALOE
Gel from this
onto each temple. plant soothes
minor burns,
sunburns, cuts,
SALT and irritations
Dissolved in warm and helps skin
water, salt can heal. Grow
help treat skin aloe vera
BY JASON VARNEY; PROP STYLING BY KRISTINE TREVIÑO
infections, such as on a sunny

windowsill,
those that can occur
snap off a bit
with ingrown toe-
of stalk, use a
nails, by dehydrat- butter knife to
ing bacteria so they scrape out the
can’t reproduce. gel, and gently
apply to the
injured area.
TEA
The tannins in
black tea are
astringents that or sunburned area.
help reduce swell- Sip a cup of pep- TEA TREE
ing and relieve permint tea to ease ESSENTIAL OIL
PHOTOGRAPHS
pain; dampen a a headache, settle This oil has antiviral,

black tea bag and your stomach, or antibacterial, and
place it over a lessen stress-induced antifungal properties.
PHOT
bruised, swollen, tension. Dab it on minor cuts.

EVERYDAY HEALTH
84
Percentage of
the world
population that
experiences
lower-back
pain at some
point in life
T
he lower back, or lumbar region, is vul-
Problem nerable to injury because of its complex
mix of vertebrae, muscles, ligaments,
Solved and nerves that engage when you squat, twist,
lift, sit, or stand. Overstretching muscle ibers
Lower- can cause pain, as can nerve compression due to
soft material bulging from inside disks sepa-
Back Pain rating vertebrae (herniated disk), degeneration
of those disks (osteoarthritis), or narrowing
BY RICHARD LALIBERTE of space around the spinal cord (spinal steno-
sis). “Back pain can be frightening but in most
cases isn’t serious,” says Raj Rao, an orthopedic
surgeon in Washington, DC. Up to 90% of cases
resolve within 6 weeks.
PREVENT IT TREAT IT
GOOD POSTURE “A straight back ICE Cold reduces inflammation
helps prevent problems with and pain. Wrap a bag of ice cubes
muscles and vertebrae,” says Jack or frozen vegetables in a cloth to
Ende, an internist in Philadelphia. protect skin, then apply to the area
Sit in a chair that has an inward- for 15 minutes two or three times a
curving back, which provides lum- day during the first 48 hours after
bar support, or place a pillow in injury. Move as much as possible
the small of your back; remember between icing sessions.
to stand every 30 minutes.
NSAIDS OTC anti-inflammatories
EXERCISE Studies suggest that ex- like ibuprofen (Advil, Motrin) and
ercise cuts the risk of lower-back naproxen (Aleve) can ease pain and
pain; one found it does so by more improve movement. Start with one
than a third. Low-intensity activ- pill and increase to a full dose if
ities like walking, swimming, and you’re still in pain.
yoga and exercises like planks
HANDS-ON THERAPIES Physical
stabilize the spine and keep
muscles and ligaments supple so therapists use specific stretches
they’re less likely to overstretch. to improve joint and spinal mobil-
ity. Chiropractors manipulate the
HEALTHY WEIGHT Excess weight spine to decrease pain and improve
puts more stress on the lower function. If those options fail, al-
back’s muscles, ligaments, nerves, ternative therapies like massage or
and vertebrae. “Keeping an eye acupuncture may ease discomfort.
on weight is one of the best ways
MEDICAL TREATMENTS If pain
to prevent the back’s mechanical
radiates down your leg due to
OPPOSITE PAGE: AURORE MAXON
structure from wearing out too

quickly,” Rao says. sciatica (caused by injured or
irritated nerves), an injection of
SUPPORTIVE SLEEP POSITION Sleep- anti-inflammatory corticosteroids
ing on your back distributes weight may help. For pain due to problems
evenly and aligns the spine in the with spinal vertebrae or disks,
position least likely to cause pain. surgical procedures such as a spinal
You can also sleep on your side, fusion, diskectomy, or laminectomy
but avoid lying facedown, which may provide relief by correcting the
exerts the most spinal pressure. structural problems.

EVERYDAY HEALTH
Good Food sometimes trading them for
6 Swaps for raspberries is an easy way to it

in extra iber, says Politi. Rasp-
More Fiber berries also contain more ellagic

acid, which laboratory studies
show may protect against some
BY BLAKE MILLER cancers. Mix raspberries with
yogurt and a splash of fruit
juice; spread in a parchment-
lined pan and freeze for 4 hours
IBER—found in the to make yogurt bark.
F highest quantities
in fruits, vegetables,
and whole grains—
is a supernutrient in more ways
than one. It not only slows di-
Instead of: Brown rice (2 g
iber per ½ cup serving, cooked)
Swap in: Bulgur (4 g iber per
½ cup serving, cooked)
gestion to keep you full but also Brown rice is a more nutritious
reduces cholesterol absorption option than white, but bulgur
in your intestines, helping main- is higher than both in iber
tain heart and digestive health. and protein, keeping you full
But most of us don’t get longer, says Tanya Zuckerbrot,
enough. “The average American a registered dietitian based in
consumes about 14 g of iber per New York City. It also has nearly
day, but we should be consum- twice the folate of brown rice.
ing nearly double that,” says To make porridge, bring 1 cup
Elisabetta Politi, a registered di- milk, 1 cup water, and ½ cup
etitian at Duke University’s Diet bulgur to a boil, then reduce to
and Fitness Center. Occasion- a simmer and cook 15 minutes.
ally making these swaps will
boost your iber intake and may Instead of: Green juice
even ofer bonus health perks. (0 g iber per 8 oz serving)
Swap in: Leafy greens
Instead of: Blueberries (3 g iber per 3 cup serving)
(2 g iber per ½ cup serving) A study in the journal Appetite
Swap in: Raspberries conirmed that fresh produce
(4 g iber per ½ cup serving) keeps you satiated longer than
Although blueberries are trendy juices do. “While you get
packed with healthy nutrients, some nutrients from the green

An antioxidant
in raspberries
may help ward
off liver and
colorectal such as cumin;
cancers.
roast at 425°F
for 15 minutes.
Instead of: Potato

chips (1 g iber per
1 oz serving)
Swap in: Popcorn
(4 g iber per 3 cup
serving)
“Potato chips are illed
with empty calories
and lack iber,” says
Zuckerbrot. Popcorn
ofers iber and healthy
compounds. University
of Scranton research-
ers found that it has
300 mg of polyphenols
juice, you’re stripping many of them per serving, 15 times more than whole
away, especially iber, during juicing,” grain tortilla chips. Pop it on the stove
says Zuckerbrot. Make salads ahead in with canola oil and season with cayenne
jars so they’re just as convenient. or cinnamon.
Instead of: Pasta (1 g iber per Instead of: Sour cream (0 g iber
½ cup serving, cooked) per 2 Tbsp serving)
Swap in: Lentils (8 g iber per Swap in: Hummus (2 g iber
½ cup serving, cooked) per 2 Tbsp serving)
A 2017 review in the International This Mediterranean spread has more
Journal of Molecular Sciences found that iber, vitamins, and minerals and less
CORINNA GISSEMANN/STOCKSY
lentils have the highest insoluble dietary saturated fat than sour cream, says
iber content of any pulse and are high Johnson. A 2 Tbsp serving also provides
in prebiotics, which promote gut health. bone-building phosphorus and mag-
“Lentils make a great booster for soup in nesium. Blend 1 can (15 oz) chickpeas
place of pasta,” says Kathleen Johnson, with ¼ cup olive oil, the juice of 1 lemon,
a registered dietitian based in Baltimore. and spices such as coriander and garlic
You can also make a snack by tossing in a food processor and use as a dip for
cooked lentils with olive oil and spices crudités or to top a Greek salad.

EVERYDAY HEALTH
The Holistic MD
Treating Asthma
BY ANDREW WEIL, MD
STHMA is a form can be mild or severe,
A chronic respi-
ratory disorder
that results in
inlammation and narrowing
of the airways, causing less
though the airway blockage
is usually reversible with
treatment. Attacks of allergic
asthma are often triggered by
exposure to pet dander, mold,
air to low in and out of the or dust mites, while nonal-
lungs. Typical symptoms of an lergic asthma attacks can be
asthma attack include wheez- precipitated by air pollution
ing, coughing, and diiculty or even colds and other
breathing. The number of minor respiratory infections.
Americans diagnosed with the Frequent asthma attacks can
disease increased from about result in permanent changes
20 million in 2001 to almost to the structure of the airways
25 million in 2009, according that can impair lung function
to the CDC; many experts over time.
point to worsening indoor Managing asthma requires
and outdoor air quality as a two-pronged approach.
a contributing factor. The short-term strategy is to
People may be predisposed rapidly treat acute attacks,
to develop asthma as a result which can become medical
of genetics, signiicant or emergencies if not handled
recurrent viral infections (such quickly. To relieve airway
as severe colds or sinusitis), or obstruction and breath-
exposure to environmental tox- lessness, doctors typically
ins. For reasons that may be re-
lated to luctuating hormones,
Dr. Weil is founder asthma is more common and
and director of the
Arizona Center
more severe in women. 3 NATURAL WAYS
for Integrative
Medicine.
Asthma can be allergic
or nonallergic, and either
TO MANAGE ASTHMA
Vacuuming doctor to use them in
will help the lowest dose and for
reduce pet as short a period of time
dander. as possible. These drugs
have serious side efects
such as weight gain, bone
thinning, and an increased
risk of cataract formation.
I also recommend long-
term asthma management
that emphasizes lifestyle
changes over drugs. You
can control the underlying
inlammation that con-
tributes to asthma through
diet and exercise and by
reducing exposure to aller-
gens and environmental
toxins. People with asthma
should eat a variety of
fruits and vegetables
prescribe fast-acting combinations (for their potent antioxidants), slow-
of inhaled short-term beta-agonists digesting carbohydrates such as steel-
OPPOSITE PAGE: ILLUSTRATION BY ARTHUR MOUNT.
(bronchodilators) and steroids. cut oats, and cold-water ish (for their
THIS PAGE: CARLES RODRIGO MONZO/STOCKSY
The long-term goal of asthma treat- anti-inlammatory omega-3 fatty

ment is to reduce underlying inlamma- acids). Avoid highly processed foods,
tion, which will decrease the frequency which can increase inlammation.
of acute attacks. Longer-lasting forms Regular aerobic exercise can reduce
of inhaled drugs may be prescribed, in inlammation and airway sensitivity.
addition to oral leukotriene-modifying (Exercise can also trigger an asthma
drugs such as zairlukast (Accolate) attack, however, especially if a workout
and theophylline (Theo-24). I often is long or done outside in cold weather.)
suggest the use of inhaled cromolyn Some patients have also beneited from
sodium (Nasalcrom), one of the most osteopathic manipulation that restores
efective medications. If oral steroids normal motion of the rib cage and dia-
are recommended, work with your phragm to make breathing easier.
Remove toxins from Limit nonorganic Practice mind-body

1 your home. Air filters
can screen out smoke and
2 meat and dairy. They
may contain small amounts
3 techniques. Breathing
exercises and clinical hypnosis
chemicals. Regular cleaning of toxins that can irritate your can help lessen anxiety and
will reduce dust and dander. immune system. reduce inflammation.

EVERYDAY HEALTH
Healing Movement
Figure 4 Hip Stretch
BY JEFF CSATARI
Keep
thigh
vertical.
Relax
neck.
Avoid
tilting or
rotating
pelvis.

WHY YOU NEED IT
Prolonged bouts of sitting or a tough workout

can cause a muscle deep in your buttocks called
the piriformis to spasm, leading to back and hip
pain. The sciatic nerve, which runs underneath
and sometimes through the piriformis, can also
PHOTOGRAPH BY MITCH MANDEL; HAIR AND MAKEUP BY ALEKSANDRA AMBROZY;
become irritated when the piriformis gets tight,

causing pain, numbness, and tingling along the
back of the leg. The figure 4 stretch reduces
WARDROBE BY AMANDA LIPTOCK. ILLUSTRATION BY T.M. DETWILER
tension in the outer hip and butt so you can

move more easily and with less pain. WORKS THESE
MUSCLES
• Piriformis
HOW TO DO IT • Deep hip rotators
Lie on back, Keeping left Using right • Glutes
1 raise feet, and 2 leg straight, 3 hand, gently • Adductors
straighten legs to bend right knee push right knee (inner thighs)
lean them against and place right toward wall. At the
wall. Keep feet ankle across left same time, press
hip-width apart. knee. Now bend tailbone into floor
(If you can’t get left leg to slide left to feel stretch in
down on the floor, foot down wall un- right buttock. Hold
you can also do til left knee is bent for 60 seconds. YOUR TRAINER
this move seated 90 degrees and Repeat stretch
Jennifer Friedin,
on the edge of a left calf is parallel with left leg. Do who demonstrates
chair, starting with to floor. 2 or 3 stretches the move at left, is
feet flat on floor.) on each side. a personal trainer
in Montclair, NJ.
Galina Denzel,
author of Eat Well,
Fitness clothes available at Move Well, Live
prevention.com/April-gear Well and an expert
(Prevention receives a share of the sales.) in restorative ex-
ercise at Movewell
Studio in Rancho
Santa Margarita,
CA, provided the
instructions.
EVERYDAY HEALTH
Women’s Health
A Beter Pelvic Exam
BY LAUREN STREICHER, MD
vaginal dryness because they
M
OST WOMEN
count an annual think they need to tolerate it.
pelvic exam as The American Congress of
a routine part Obstetricians and Gynecolo-
of their health care. In 2014, gists and the North American
however, the American College Menopause Society recommend
of Physicians—a group of inter- an annual pelvic exam.
nists, not gynecologists—issued
a statement saying there is no Should it include a Pap test?
value in an annual pelvic exam A Pap test is no longer required
unless a woman has a speciic every year in low-risk women.
concern, such as pain or bleed- How often you should have it
ing. Ever since, women have depends on your age and prior
been confused about why and test results. The guidelines:
how often they should have the • Women ages 21 to 29 should
THIS PAGE: ARTHUR MOUNT. OPPOSITE PAGE: YULIA BRODSKAYA

exam. Read on for my answers have a test every 3 years.
to four common questions. • Women over 30 should have a
Pap test every 3 years or a Pap
Is it true that I don’t need an and HPV test every 5 years.
annual pelvic exam if I don’t have • Women 65 and older may stop
any specific problems? having the tests if they have
“No complaint” does not mean had three normal results in a
“no problem.” Many conditions row, never smoked, had only
don’t have symptoms in their normal tests for 10 years, and
Dr. Streicher early stages, and in other cases do not have a new sex partner.
is an associate women disregard symptoms
clinical professor
of obstetrics and that are important. They may If I don’t need a Pap test, why do
gynecology at not recognize that vulvar discol- I need an annual pelvic exam?
Northwestern oration can be a sign of vulvar A Pap test screens only for cer-
University’s
Feinberg School cancer, for example, or may not vical cancer, not for other gyne-
of Medicine. mention they’re experiencing cologic cancers or conditions.

An annual pelvic exam includes a visual also your chance to discuss issues such
inspection of the external genitalia to as sexual function or just be reassured
check for growths or abnormal skin that everything is normal.
changes on the vulva; a speculum exam
to look inside the vagina and look for I dread the speculum exam. Is there any
abnormal discharge, abnormal growths way to make it more comfortable?
on the cervix, and changes such as thin- The modern speculum was invented
ning or dryness of vaginal walls; and a (yes, by a man) in 1845. You would think
bimanual exam in which the physician someone would have come up with a
places one or two ingers into the vagina better way to view the cervix by now!
and a hand on the abdomen to evaluate Still, the exam shouldn’t be excruciat-
the uterus and ovaries and check for ing. If placement of the speculum goes
pelvic masses. beyond “a little pressure” and it pinches
The list of conditions that can be or hurts, be sure to speak up. Sometimes
detected during this exam is long and making a minor adjustment or switch-
includes vulvar disorders, uterine ing to a diferent speculum (they’re not
or bladder prolapse, cervical polyps, one size its all) can make a world of dif-
ovarian cysts, and ibroid tumors. Even ference. And lubricant, which may alter
nongynecologic conditions, such as the accuracy of a Pap test, can be used
colon cancer, can be detected. This is when you’re not having the test.
BEAUTY
5 Myths
About
Skin
BY KARYN REPINSKI
ILLUSTRATIONS BY BEN WISEMAN
ealthy skin is important to
H all of us. For a majority of

American women, it may
be an obsession: A 2017
survey found that more than 85% of
us apply an average of 16 skin care
and cosmetic products each day in an
efort to achieve that glow. Still, how
much do we really know about the
body’s largest organ? We asked top
dermatologists to separate true science
from false facts.

MYTH #1
Drinking more water
ights wrinkles.
MYTHBUSTER: A clinical
review concluded there’s no
solid evidence that drinking
water will make your skin
look younger. To combat
dry skin and wrinkles, you
need to trap water on the
surface of your skin rather
than ingest it, says Mona
Gohara, an associate clinical
professor of dermatology at
Yale School of Medicine. Dry
air, cold temperatures, and
harsh soaps cause skin to
lose the natural oils that seal
in the skin’s moisture. You
can lock those oils in by ap-
plying a moisturizing lotion
to your face every morning,
Gohara says. Try creams con-
taining ceramides, glycerin,
or hyaluronic acid.
MYTH #2
It’s possible to shrink
the size of your pores.
MYTHBUSTER: Your natural pore size is
genetic, and nothing will change it, says
Gohara. Pores can, however, enlarge with
age. And poor skin care habits, sun damage,
and other factors can cause your pores to
become clogged with dirt, dead cells, or
bacteria and appear larger. But using a facial
cleanser that contains charcoal can unclog
pores and minimize their appearance, Gohara
says. “Charcoal is like a Dyson vacuum—it’s
able to absorb 1,000 times its particle size,
so it literally sucks everything out of pores.”
MYTH #3
Your face should
feel taut ater
you wash it.
MYTHBUSTER:
“Facial skin should feel
supple after you’ve
cleansed,” says Gohara.
If it feels tight, as if
you’d applied an as-
tringent, it means your
cleanser has removed
the top protective
layer of natural oils that
creates a barrier to keep
water in and harmful
microorganisms and
irritants out. These
lipids also act as “mor-
tar” around skin cells,
providing structural
support. Stripping them
away while cleans-
ing makes skin drier
and compromises its
firmness. Instead, use a
mild nonsoap cleanser
labeled “gentle” or
“pH neutral” and rinse
with lukewarm water
to avoid washing away
the oils.

BEAUTY
MYTH #4
You can get rid of cellulite.
MYTHBUSTER: Many products claim to smooth
out these bumps that accumulate under the
skin, but none of them work. “The fix for cellulite
remains elusive because there’s no single reason
for it—everything from hormones and heredity to
sluggish circulation plays a role,” says David Bank,
a dermatologist in Mount Kisco, NY, who evaluates
cellulite product claims for the Federal Trade
Commission. Skin architecture is another key factor:
The telltale dimpling is fat trapped by a network of
connective tissue; as these fibers weaken with age,
cellulite becomes even more pronounced. “The sad
reality is that all sorts of products and technologies
have been tried, and eventually the skin will always
revert to baseline,” says Bank. One of the more
effective methods, Cellfina, uses a large needle to
break up the fibrous bands that cause dimpling.
But the in-office procedure rarely eliminates all
cellulite or produces permanent results.
MYTH #5
Regular facials are necessary
for healthy skin.
MYTHBUSTER: Facials may feel relaxing, but they
won’t help improve your complexion in a significant
or lasting way. Simple cleansing and moisturizing at
home will provide the same temporary glow, Bank
says. So what can you do to protect your skin from
time? Studies have shown that topical vitamin C, alpha
hydroxy acids, resveratrol, retinol, and niacinamide
(vitamin B3) can reduce the appearance of wrinkles.
INSIDER TIPS
WHAT
FITNESS PROS WANT YOU TO
KNOW
Get the benefits of a personal trainer
without hiring one! We asked
experts to share their secrets.
BY MICHELLE CROUCH

SECRETS FOR
STAYING
MOTIVATED
1The best trainer is
inside your head.
“Positive self-talk can
motivate you to stay active.
While you exercise, tell
yourself you’re doing a good
job. You’ll be more likely to
exercise again the next day.”
—JAMES WHATMORE, owner
of Whatmore Performance
Training, Lakewood Ranch, FL
2A little prep goes

a long way.
“I always set out my exercise
clothes the night before.
This helps me roll out of bed
and get moving.”
—KINDAL BOYLE, certiied
personal trainer at Fit Women’s
Weekly, Charleston, SC
3Success requires
some inner digging.
“My clients who have the
best results know why they
are there. So think about
what’s inspiring you to stay
active, and then ind a way
to come back to it daily.
I write my goals on sticky
notes and post them on my
bathroom mirror.”
—TRACY YANCEY, personal
trainer at Prescriptive Fitness,
Charlotte, NC
INSIDER TIPS
4Being slower and weaker has its perks.

“Invite a friend or family member who’s in better
shape than you are to go on a walk. I always push
6
myself harder when I’m working out with someone
who is stronger and faster than I am.”
—ASHLEY DRUMMONDS, certiied personal trainer,
“Workout
Tampa buddies don’t
have to be
5You’re more likely to stick with close by,
morning workouts.
“Of course, the best time to exercise is when you’re thanks to
going to show up. But the further you get into the
day, the more likely it is that something will get in technology.
the way. I’ve noticed that my evening clients tend to
cancel more often than my morning people.”
My friend
—TRACY YANCEY lives across
the country
but still
keeps me
accountable.”
—ASHLEY DRUMMONDS
7 THE RIGHT
OUTFIT CAN
MAKE ALL
THE DIFFERENCE.
“When I slip into a cute
ensemble, I look in the
mirror and think, Game
on!” —BROOK BENTEN
JIMENEZ, ACSM-
certiied exercise
physiologist, Austin, TX
SECRETS FOR
BETTER WORKOUTS
12
INTERVAL
TRAINING BURNS
8Resistance 9Squeezing in MEGA CALORIES.
training should be squats throughout “Exercising at a
challenging pace for
your top priority. your day is as good 30 seconds, then
“To truly transform
your body, you need to
as going to the gym. slowing down to
catch your breath
“Every time I bend
strength-train, whether for a minute, will
down to pick something
that’s with body weight, give you a better
up—whether that’s a metabolic boost
free weights, resistance pair of shoes or a bag than exercising at
bands, or a combina- of groceries—I squat. a steady pace.”
tion. You’ll not only I end up doing dozens —JAMES WHATMORE
build muscle but also of squats per day, which
burn fat and reduce strengthens my whole
your risk of developing
osteoporosis.”
—KINDAL BOYLE
lower body.” —SUSIE
HATHAWAY, personal
trainer, Fairield, IA
13
10There’s really no such thing
Crunches
as spot reduction. waste time.
“You can’t remove fat from one part of your body by
performing exercises that target that area. If you’re
“Planks and
concerned about a problem area, you need to drop
fat from your entire body.” —RUI LI, owner of New York
full-body
Personal Training, New York City exercises
like squats,
11It’s easier to cut calories
than to burn them off. which also
“Some clients work out with me for several months
and wonder why they haven’t lost more weight. I’ll
strengthen
take a look at their diet, and it’s usually very easy to
see why their bodies aren’t changing. Weight loss is
the core,
80% what you eat and 20% how much you work out.” are best.”
—LINDSAY WRIGHT, owner of MoveMore Fitness, Franklin, NC —JAMES WHATMORE

14Your body is 15Moving side 18 STEALTH
STRENGTH-
a better detector to side will tone ENING REALLY
of how hard you’re you faster. WORKS.
“You can exercise
“Most of the exercises
working than your we do, like walking
your lower body
while sitting at work
fitness tracker is. and running, have a or standing in line at
“The formulas devices forward-backward mo- the grocery store by
use to measure exertion tion. However, adding squeezing your glutes
aren’t always accurate. lateral motion—such 10 seconds at a time.
Instead, be mindful as side-to-side shuffles No one will ever know
you’re doing it!”
about how you feel or side lunges and
—RUI LI
during your workout. If leg lifts—will help
your goal is to work out strengthen your hip
at high intensity, you and thigh muscles
should feel wiped out while shaping your 19Circuits
after about 30 seconds.” backside.” do double duty.
—MIKE CLANCY, owner of —KATE WHEELER, “To age well, you
MikeClancyTraining, certiied personal
New York City trainer, Charlotte, NC need cardio for
heart health and
strength work for
metabolism. I love
16Ten minutes a day makes a difference. circuits in which
“Researchers have found that people who exercise you alternate
for 10 minutes every day are more likely to reach between cardio
their itness goals than those who exercise for an drills and toning
hour once a week. Not only is breaking workouts exercises; you can
into tiny chunks more doable, but the time really combine all of it
adds up. Plus, when you exercise a little every day, it into one workout!”
becomes part of your lifestyle.” —CHRIS FREYTAG,
—RAPHAEL KONFORTI, national director of itness for itness expert,
Youit Health Clubs, Fort Lauderdale, FL Minneapolis
17 “Your body is an amazing piece of equipment.

Even something as simple as a plank or wall
push-up can tone your body.” —KATE WHEELER

INSIDER TIPS
SECRETS FOR
STAYING PAIN-FREE
23
20Variety is the spice of fitness.
“Even if it’s just 1 day a week, diversifying your
There is
workout will reduce your risk of an injury caused healing
by repetitive motion. It will also keep you from
power in
FIRST SPREAD: WESTEND61/GETTY IMAGES. SECOND SPREAD: JENNER IMAGES/GETTY IMAGES.
getting bored.” —TRACY YANCEY
a warm
21It’s not a good bath. “The
idea to do static hot water
22 FOAM ROLLING
stretches before
you exercise.
IS A GREAT WAY
TO EASE PAIN increases
“We now know it actually
increases your chance of
AND TIGHTNESS.
“It should be a part blood flow
THIS SPREAD: SVEN HANSCHE/EYEEM/GETTY IMAGES
injury. Instead, do some-

thing to get your blood
of everyone’s regular
routine, no matter
what type of activity
to your
lowing, like jogging in
place or walking and
they do.” muscles
swinging your arms.”
—RUI LI
and loosens
—KATE WHEELER
your joints.”
—KATE WHEELER
HEALTH
TOP 10
Deadliest
Diseases
1. HEART DISEASE
2. RESPIRATORY
ILLNESSES
3. LUNG CANCER
4. STROKE
5. ALZHEIMER’S
DISEASE
6. DIABETES
7. COLON CANCER
8. KIDNEY DISEASE
9. BREAST CANCER
10. DEPRESSION
According to data for the US
from the Centers for Disease
Control and Prevention

GUIDE TO
PREVENTING
DISEASE
ESSENTIAL STEPS YOU CAN TAKE NOW
TO STAY HEALTHY FOR LIFE
BY ROCHELLE SHARPE
ILLUSTRATIONS BY KAITLIN WALSH
H
eart disease, cancer, and stroke cause more than half
of all deaths in the US each year, and many could have
been prevented. Research shows that 45% of cancer
deaths are linked to such factors as poor diet and lack
of exercise, for example. The science of prevention is
showing how many serious illnesses can be avoided by
adopting a healthy lifestyle or by taking medications
and having surgical interventions when necessary.
Of course, there are no guarantees. The road to good health
is not completely predictable and involves a complex interplay
among lifestyle, genetics, and the environment. But knowledge is
power, and the health suggestions outlined on the following pages
can help anyone lower the odds of serious illness, regardless of
age, family health history, or personal risk factors. We pored over
research and interviewed dozens of top medical experts to bring
you this guide to reducing your risk of getting 10 of the deadliest
diseases in America.
1
WHAT IT IS
Heart disease is a valves, and poorly func-
general term that refers tioning or clogged blood
to conditions afecting vessels.
the structure or function
of the cardiovascular
system, including heart WHO IS MOST
rhythm problems, AT RISK
heart muscle damage, Smokers, people with
malfunctioning heart diabetes, and those
HEALTH
with high cholesterol, increases hardening high amounts of salt. A

high blood pressure, or of the arteries, and whole wheat bun could
high blood sugar. Being causes blood vessels to have 300 mg of sodium,
overweight or physically constrict. Secondhand for example.
inactive can increase smoke is a danger, Keep potassium
risk, too. “We need to too. One study found levels high. Research
pay attention to how that the number of shows that sodium and
we live,” says Mary Ann heart attacks dropped potassium may work
Bauman, an internist by an average of 13% together to maintain
and a spokesperson for in communities that healthy blood pressure.
the American Heart banned smoking in Avocados, bananas,
Association. public places. spinach, and sweet
According to a study Keep blood pres- potatoes are all rich in
published in the New sure in check. Lifestyle potassium.
England Journal of improvements are the If you’re at high risk,
Medicine, a man’s risk irst course of action to talk to your doctor about
of dying of heart disease lower blood pressure. taking aspirin or statin
by age 80 plummets If it remains high in drugs. Aspirin can
from 30% to 5% if he spite of the changes, prevent blood clots,
has no more than one of prescription medica- Bauman says, while
four major risk factors tion may help. Thiazide statins can block choles-
(smoking, diabetes, high diuretics (sometimes terol from forming
cholesterol, high blood known as water pills), in the liver and reduce
pressure) by age 55. A calcium channel the amount of choles-
woman’s risk of dying by blockers, angiotensin- terol that circulates
age 80 declines similarly converting enzyme in the blood. Statins can
if she has none or one of inhibitors, and angio- also help stabilize the
these risk factors by 55. tensin receptor blockers plaques that adhere to
can help lower pres- blood vessel walls and
sure and reduce heart can lead to heart attacks
HOW TO disease risk. if they rupture.
PREVENT IT Minimize dietary If you do develop
Don’t smoke. Smoking salt. Experts recom- cardiovascular disease,
has a huge impact on mend consuming no you may eventually
the heart, with more more than 2,300 mg need bypass surgery,
smokers dying of of sodium a day, with which improves the
cardiovascular disease 1,500 per day consid- supply of blood and
than of cancer every ered ideal. Foods that oxygen to the heart and
year. Tobacco smoke seem healthy may can reduce the risk of
raises blood pressure, contain surprisingly a heart attack.

patients with impaired
lung function.
WHO IS MOST
AT RISK
Smoking is a major
risk factor, but 25% of
COPD suferers have
never used tobacco.
Having a job that
causes you to breathe
in large amounts of
dust and smoke can
increase risk, as can
inhaling fumes from
burning wood.
Other factors that
likely contribute to
the development of
WHAT THEY ARE COPD include child-
Respiratory illnesses hood exposure to
include the serious lung secondhand smoke or
conditions grouped polluted environments
together as chronic and having multiple
obstructive pulmonary respiratory infections,
disease: emphysema, says MeiLan Han, an
chronic bronchitis, and associate professor of
some forms of asthma. pulmonary medicine
COPD inlames the at the University of
airways and in some Michigan and a spokes-
cases may lead to person for the Ameri-
destruction of the lungs’ can Lung Association.
air sacs, causing air to Pneumonia and
become trapped. Severe lu are most serious
cases may even require in the elderly, young
lung transplants. Lung children, smokers, and
infections, such as those with impaired
pneumonia and lu, immune systems or
can also be deadly in poor lung function.

HEALTH
Pay attention to early

HOW TO symptoms of COPD,
Understanding
PREVENT THEM including shortness of
Quit smoking and limit breath, chronic coughs, Inflammation
exposure to secondhand and recurrent respira- The body’s inflam-
smoke. Decline in lung tory infections. “Don’t mation response can
function slows within assume shortness of be protective, helping
5 years of stopping, breath is normal and to fight off infection
and prevent illness.
says Charles S. Dela you’re just getting older,” But when inflam-
Cruz, a professor and Han says, pointing out mation becomes a
director of the Center that roughly half of all chronic condition, it
for Pulmonary Infection those living with COPD can contribute to the
Research and Treat- are undiagnosed. A development of any of
ment at Yale University. spirometry breathing the deadliest diseases.
Steer clear of air pollu- test (in which you blow “Chronic inflammation
is a silent killer,” says
tion. Heed local warn- into a mouthpiece Rudolph Tanzi, direc-
ings about air quality attached to a sensor) can tor of Massachusetts
and try to stay indoors identify the condition. General Hospital’s
on days when the air Get vaccinated. Genetics and Aging
is bad. To avoid the Everyone should get Research Unit. “It’s
impact of smog in heav- the lu vaccine each what leads to the
ily polluted areas, Dela year. Those over age 65 deterioration of every
organ of your body.”
Cruz recommends wear- should also have the
ing a iltered air mask. pneumonia vaccine, Maintaining a healthy
The masks typically which protects against lifestyle—with proper
sold in grocery stores the most common form diet, exercise, sleep,
and stress manage-
may help with large of bacterial pneumonia.
ment—will help keep
air particulates (such People with diabetes, the inflammatory
as dust or dirt) but are chronic heart disease, response in check,
usually not efective at and chronic lung according to Tanzi.
iltering out invisible diseases such as asthma A blood test for
pollution or smoke from may need to have the C-reactive protein—
wildires. Specialty N95 pneumonia shot before a substance produced
in the liver that is
masks, if itted prop- age 65, Dela Cruz says.
elevated in the
erly, are a better choice. Reduce your exposure presence of inflamma-
Breathing through these to germs. Stay away tion—can help detect
masks can be harder, from sick people, wash chronic inflammation
though, especially for your hands frequently, so steps can be taken
the elderly and those and keep your hands to reduce it.
with lung diseases. away from your face.

HEALTH
3
WHAT IT IS
This form of cancer,
which kills more people
than breast and colon
cancers combined,
occurs when cells in the
lung grow rapidly and
out of control. The most
aggressive type is small-
cell lung cancer, while
the most common kind
is non–small-cell cancer, structures, says Cooke. seep into foundations
which afects about 85% The more smoke you from decaying rocks,
of patients and spreads inhale, the greater your soil, or water. If radon
more slowly. risk. Even nonsmok- levels are high, ask a
ers are at signiicant certiied radon mitiga-
risk from secondhand tion contractor for help.
WHO IS MOST smoke, says Cooke, These contractors, who
AT RISK cautioning that air can be found through
Smokers, those with puriiers aren’t adequate state oices of the Envi-
a family history of the protection. ronmental Protection
disease, and people Once smoke expo- Agency, may seal cracks,
exposed to air pollu- sure stops, though, the use underground pipes,
tion, asbestos, radon, lungs begin to recover or install exhaust fans to
or secondhand smoke. and health risks begin get rid of the deadly gas.
Although cigarette to dissipate. When The work typically costs
smoking accounts for smokers quit and about $1,200.
more than 80% of lung abstain from tobacco Eat plenty of produce.
cancer cases, many for 10 years, their risk of Studies have linked
nonsmokers get the developing lung cancer 8% of lung cancers to
disease, too, and their can drop by as much as low consumption of
numbers are on the rise. 50%, the US Surgeon fruits and vegetables,
“All you need to get lung General found. says Otis Brawley, chief
cancer are lungs,” says Pay attention to medical oicer of the
David Cooke, head of air-quality alerts. Heed American Cancer Soci-
general thoracic surgery community warnings to ety. The antioxidants in
at the University of stay inside on days when produce appear to help
California, Davis. levels of pollutants such protect against cancer.
as ozone or wood smoke Request a low-dose CT
are high. Some Cali- scan if you’re a smoker
HOW TO fornia towns call these or ex-smoker. While the
PREVENT IT “Spare the Air” days. screening test doesn’t
If you smoke, quit. Check that radon prevent cancer, it can
And avoid exposure to levels in your home are detect the disease earlier,
secondhand smoke. low. Radon, an invisible when it’s more treatable.
Cigarette smoke radioactive gas, is the Studies show that the
contains a toxic brew of second-leading cause of tests can reduce lung
such chemicals as ar- lung cancer after smok- cancer deaths by 20%,
senic and formaldehyde ing. Homeowners can compared with screen-
that lead to changes get their houses tested ing with a conventional
in the lungs’ cells and for this gas, which can chest x-ray.

HEALTH
to die rapidly. In hemor-

rhagic strokes, brain cells
die after vessels or arter-
ies burst and blood leaks
into the brain.
WHO IS MOST
AT RISK
Smokers and people with
heart disease, diabetes,
high blood pressure,
blood vessel inlamma-
tion, or a family history
of strokes. In addition,
people who have atrial
ibrillation, a type of
racing, irregular heart-
beat, are at especially
high risk: They’re 500%
more likely to have a
stroke than the general
population, according
to the National Stroke
Association.
HOW TO
PREVENT IT
Follow a heart-healthy
WHAT IT IS lifestyle. Eating a healthy
Often called brain attacks, diet, getting plenty of
strokes occur when blood physical activity, and
vessels to the brain either avoiding smoking can
burst or get blocked. In keep blood vessels open
ischemic strokes, the and reduce the risk of
most common type, a blood clots.
clogged vessel or artery Get checked for A-fib.
impedes blood low to the Since the condition—
brain, causing brain cells which can cause blood

Eating a healthy diet, getting plenty
of physical activity, and avoiding smoking
can keep blood vessels open and reduce
the risk of blood clots.
clots to form in the an aspirin regimen problems, eye problems

heart and travel to the before irst checking (speciically, not being
brain—often has no with their physician. able to see out of one
symptoms, an esti- Keep your weight, eye), face drooping,
mated one-third blood pressure, blood arm weakness, slurred
of Americans who have sugar, and cholesterol in speech, and time—
it aren’t aware that check. General guide- a reminder that time
they do. People can lines recommend a is of the essence. If
check themselves using BMI between 18.5 and you have any of these
the FDA-approved 25, blood pressure no symptoms, call 911.
Kardia smartphone app higher than 120/80, Get medical help fast.
and phone clip, which and total cholesterol Even if a stroke occurs,
capture a medical-grade at 200 or less. quick action can often
electrocardiogram in Know the symptoms prevent brain damage.
30 seconds. But the of a transient ischemic Treatment with intra-
diagnosis then has to attack. While TIAs venous drugs within
be conirmed with generally don’t cause the irst 4½ hours can
another EKG. permanent damage, dissolve the blood clot—
Consider preventive they temporarily block and in some people
medication. People blood low to the brain with large blood clots,
diagnosed with A-ib and are a strong indica- IV drugs can help up
can have their condi- tor of future stroke risk. to 24 hours after the
tion treated—and (About one-third of event, says Sanjeeva
stroke risk reduced— people with TIAs have Reddy Onteddu, a
with prescription blood a stroke within a year.) vascular neurologist
thinners. Aspirin also The American Stroke at the University of
thins the blood and Association’s BEFAST Arkansas medical
may be recommended acronym can help school and director of
for stroke prevention, you remember stroke the medical school’s
but no one should start symptoms: balance stroke program.

HEALTH
lifestyle,” potentially
WHAT IT IS reducing Alzheimer’s
Alzheimer’s is a progres- disease symptoms by
sive disease of memory as much as 40%, says
loss and thinking Pierre Tariot, director of
diiculties. It involves the Banner Alzheimer’s
protein fragments called Institute in Phoenix
plaques and tangles, and a professor at the
which are suspected of University of Arizona
disrupting communica- medical school. The
tion among nerve cells in goal is to lower inlam-
the brain. mation to keep blood
vessels and brain cells
healthy, since “the
WHO IS MOST cardiovascular system
AT RISK provides the pipes that
People over age 65, those provide blood to our
with a family history of brain,” says Tariot.
the disease, and those Follow the MIND diet.
with certain genetic The Mediterranean-
mutations, including in a DASH Intervention
gene called APOE. Mild for Neurodegenerative
cognitive impairment, Delay approach to eating
severe head trauma, focuses on 10 brain-
and a lack of social and healthy foods, including
intellectual engagement beans, berries, ish, nuts,
appear to raise risk, too. vegetables, and whole
There’s also evidence grains. The diet—devel-
that the odds of getting oped by Martha Clare
the disease increase with Morris, a nutritional
unhealthy behaviors epidemiologist at Rush
such as smoking or being University’s medical
sedentary. school, along with
several colleagues—
emphasizes the impor-
HOW TO tance of eating these
PREVENT IT foods while severely
Maintain a healthy heart. limiting consumption
“A heart-healthy life- of butter, cheese, and
style is a brain-healthy fried and fast foods. One

Adopt a variety of
preventive measures,
rather than picking and
choosing. When Finnish
researchers tested a
wide-ranging program
of preventive measures
in a study of 1,260
people considered at
risk of dementia, they
found that a combi-
nation of measures
improved overall mental
functioning by 25% in
2 years.
Be on the lookout for
new drug approvals.
Preventive drugs are
currently being tested
study showed that this says Rudolph Tanzi, a for high-risk patients
diet can lower the risk neurology professor at with no symptoms,
of developing Alzhei- Harvard University and Tariot says. These
mer’s by 53% if followed director of Massachu- include an active
rigorously. setts General Hospital’s immunotherapy drug
Exercise regularly and Genetics and Aging that works like a vaccine
maintain normal blood Research Unit. to neutralize amyloid
pressure. Physical activ- Try brain training protein fragments and
ity increases blood and exercises. The recent brain plaques charac-
oxygen low in the brain, Advanced Cognitive teristic of Alzheimer’s
while high blood pres- Training for Indepen- disease. Passive immu-
sure can damage small dent and Vital Elderly notherapy drugs, also
blood vessels there. study, funded by the being studied, work a bit
Get enough sleep. Aim National Institute like a vacuum cleaner,
for 7 to 8 hours a night. on Aging, found that removing various forms
Beta-amyloid, one of the cognitive activities that of amyloid proteins
proteins associated with help enhance reasoning, from the brain, Tariot
Alzheimer’s, diminishes memory, and speed says. There are also
during sleep. Plus, “the of processing showed oral medications that
brain literally clears promise in keeping block production of new
itself out” during sleep, Alzheimer’s at bay. amyloid proteins.

6 WHAT IT IS
This metabolic disorder
disrupts the way the
body produces or metab-
olizes the hormone insu-
lin, which is necessary
for maintaining blood
sugar levels and process-
ing food for energy.
In type 1 diabetes,
blindness, kidney failure,
and stroke.
WHO IS MOST
AT RISK
It’s not known why
people develop type 1
diabetes, which accounts
for about 5% of diabe-
tes cases, although
genetic susceptibility
plays a role. But type 2
diabetes tends to strike
people who are over-
weight, have high blood
pressure, are physically
inactive, or have a family
history of the disease.
It’s estimated that 1 of
every 3 American adults
now has prediabetes,
a precursor to type 2
diabetes (although most
are unaware they have
the condition).
HOW TO
the pancreas produces PREVENT IT
little to no insulin. Adopt a healthy lifestyle.
In the more common A Diabetes Preven-
type 2, the body tion Program study,
produces insulin but funded by the National
cannot use it properly. Institutes of Health,
In both types, high blood has found that type 2
sugar—if the disease isn’t diabetes risk can be
managed—makes people dramatically slashed
more susceptible to heart with physical activity
disease, nerve damage, and moderate weight

HEALTH
loss. People diagnosed

with prediabetes who lost Clinics for Health, Not Sickness
7% of their body weight The first large clinical and research prevention
lowered their risk of program—for cardiovascular disease—began
developing diabetes almost 30 years ago at Johns Hopkins Univer-
by up to 58%. sity. Since then, prevention clinics have sprung
Join a prevention up across the country, aiming to provide the
program. There are more medical advice, lifestyle counseling, proactive
tests, and preventive treatments that will
than 200 community help people recognize their risks and establish
prevention programs run healthy habits. “If you can improve people’s
by YMCAs (ymca.net) lifestyle so they make sustained changes, that’s
across the United States. a good thing,” says Roger Blumenthal, a cardiol-
The program, based on ogist at Johns Hopkins School of Medicine.
the study above, coaches New York University, Emory University,
participants to improve Cedars-Sinai Medical Center, and Brigham
and Women’s Hospital now have cardiovas-
their diet and increase cular disease prevention centers. The Ornish
physical activity. Program for Reversing Heart Disease, a
Consider medication. comprehensive lifestyle program, is available
Metformin is a popular at centers in 16 states. Diabetes prevention
drug that can prevent programs also exist in almost every state, as
and manage diabetes. well as prevention resorts, such as the Pritikin
The National Diabetes Longevity Center in Miami, which is devoted
to establishing good health in general. The
Prevention Program study
nonprofit Cooper Clinic in Dallas also partici-
found that people who pates in prevention research.
took metformin lowered “There’s a limit to what a physician can
their disease risk by 31%. say or do in a standard office visit of 15 to 30
The drugs liraglutide minutes,” says Blumenthal. So, rather than
and pioglitazone also simply tell a patient to lose weight or stop
show potential for smoking, these clinics provide the programs
and follow-up to help people adopt important
preventing the disease,
lifestyle changes.
though questions remain One caution: Not all have stellar medical
about possible side credentials. Be wary of clinics that are not affil-
efects. “I would not iated with a large organization or medical insti-
recommend these new tution and those that seem to emphasize sales
drugs for general use,” over results. “If you click on a clinic website
says William C. Knowler, and you see it’s selling lots of supplements or
other products, that can indicate a problem,”
a physician in Phoenix
says Ethan Weiss, an associate professor of
who conducts diabetes medicine at the University of California’s San
research for the National Francisco Cardiovascular Research Institute.
Institutes of Health.

inlammatory bowel
disease, family members
with the disease, or
certain genetic muta-
tions can also raise risk.
HOW TO
PREVENT IT
Get a colonoscopy if
you’re age 50 or older.
This procedure is both
a screening test and a
preventive measure. In a
colonoscopy, a slim tube
with a camera is passed
through the rectum into
the colon to examine the
walls for polyps, which
may be benign but are
WHAT IT IS at risk of turning malig-
The second-deadliest nant. Once detected,
form of cancer develops these suspicious polyps
slowly in the colon’s can be removed before
inner lining, almost they turn cancerous.
always starting with a The general recom-
growth, called a polyp, mendation is for most
that becomes malignant. men and women to start
getting colonoscopies
once a decade starting
WHO IS MOST at age 50. But individ-
AT RISK uals at high risk may be
People who are over- advised to begin having
weight, don’t get colonoscopies earlier or
much exercise, eat a to undergo the test more
lot of red meat, drink frequently.
alcohol heavily, or Consider a biannual
smoke. Having a history stool test. A colonoscopy
of colorectal polyps, is the most widely used

HEALTH
A colonoscopy is both a screening test

and a preventive measure. If suspicious
polyps are found during the exam, they can
be removed before they turn cancerous.
tool for colon cancer Some patients should substances the body
screening and preven- get their stool screened produces to help with
tion, but more than with a quantitative digestion are actually
40% of people who fecal immunochemical carcinogenic. Bile,
should be getting them test, which not only can which is produced by
avoid them. For those detect blood that may the liver to help digest
people, stool tests— indicate the disease but fats, for example, can
which check for tiny also can help predict mutate the DNA of
amounts of blood in the when polyps are likely colon cells it comes in
stool that can indicate to recur, says Joel contact with, he says.
cancer—can be a good Levine, a gastroenter- High-iber foods and
alternative, says Otis ologist and cofounder grains can decrease
Brawley, an oncologist of the Colon Cancer bowel transit times, he
and chief medical oicer Prevention Program at says, as can exercise.
for the American Cancer UConn Health. These Also helpful: foods
Society. Having a stool tests may be recom- high in resistant starch,
test every year, he says, mended even for people such as lentils, green
can be just as efective who have regular bananas, and cold
at detecting cancer as colonoscopies, since potatoes, which ferment
a colonoscopy. a substantial number slowly in the intestine,
Tests for stool DNA of colon cancer cases improving the bacte-
are also efective at develop in the years rial composition of the
inding colon cancer. If between once-a-decade microbiome and reduc-
this test indicates the colonoscopies. ing inlammation that
possibility of cancer, Rethink your diet. causes DNA mutations.
patients will need a Foods that help move These foods also reduce
colonoscopy to remove stool through the insulin resistance, a
polyps or a biopsy to colon more quickly medical condition that
conirm the disease. help reduce the risk of can lead to diabetes
Consider more- cancer, Brawley says, and raise the risk of
detailed stool tests. because some of the some cancers.

HEALTH
poultry. Studies show

WHAT IT IS that the similar Medi-
The kidneys ilter terranean diet can also
blood to produce urine, keep kidneys healthy
regulate blood pressure, and prevent or postpone
and help make red blood kidney disease.
cells. Disease in these Monitor salt intake.
organs afects the body’s Limiting sodium can
ability to ilter impurities lower blood pressure,
and excess water from a key cause of kidney
the blood. Uncontrolled disease. Nearly 20% of
8
kidney disease can people with high blood
lead to heart problems, pressure eventually
anemia, and bone weak- develop the illness.
ness—and ultimately to Since salt is hidden
kidney failure. in so many foods, it’s
important to be aware
of what you’re eating,
WHO IS MOST says Joseph Vassalotti,
AT RISK chief medical ofer of
People with diabetes, the National Kidney
high blood pressure, and Foundation. He’s a fan
a family history of the of Healthwatch 360, a
disease. Being over 60 research-based app that
is also a risk factor, as tracks food composition
kidney function natu- and customizes eating
rally declines with age. plans for speciic medi-
cal conditions.
If you have diabetes,
HOW TO keep blood sugar levels
PREVENT IT in check. Nearly 40%
Follow a kidney-friendly of people with type 2
diet. The National diabetes develop
Kidney Foundation kidney disease.
recommends the DASH Stop smoking. The
(Dietary Approaches National Kidney
to Stop Hypertension) Foundation warns that
diet, which is rich in smoking reduces blood
fruits, vegetables, beans, low to the kidneys
whole grains, ish, and and can worsen kidney

disease. It may also to the kidneys. While consumption of more
impair the efectiveness sporadic use may be than two sodas per day
of medications used to safe, patients should talk was linked to kidney
treat high blood pres- to their doctors about damage. And the Nurses’
sure, a leading cause of alternatives if they need Health Study found
the disease. to take these drugs for that consuming two or
Limit nonsteroidal more than 4 days in a more diet sodas per day
anti-inflammatory drugs. row, Vassalotti says. was linked to a drop in
These painkillers, which Give up soft drinks. the glomerular iltra-
include ibuprofen (Advil) A National Health and tion rate, an important
and naproxen (Aleve), Nutrition Examination measure of kidney
can reduce blood low Survey study found that function.

HEALTH
9
BRCA1 genetic mutation,
WHAT IT IS for instance, have a 55 to
The disease occurs when 65% chance of devel-
cells in the breast ducts oping breast cancer,
start to grow out of compared with 12% for
control, eventually form- women who don’t.
ing a tumor. Most breast
cancers are estrogen-
driven and begin in the HOW TO
lining of the milk ducts. PREVENT IT
Keep your BMI between
18.5 and 25. Excess
WHO IS MOST weight may be a problem
AT RISK because fat produces
Women get most breast estrogen, especially after
cancers, though men can menopause.
get them, too. Because Evaluate your risk. An
estrogen and progester- online breast cancer risk
one play a role in both calculator (cancer.gov/
normal breast tissue bcrisktool) developed
development and breast by the National Cancer
cancer development, Institute can help.
women who began Consult a genetic coun-
menstruating relatively selor if you have a family
young (before age 12) history of the disease.
and/or go through meno- These specialists can
pause relatively late (after provide advice about
55) are at increased risk testing and help inter-
because they’re exposed pret genetic test results.
to high levels of estrogen With only about 5 to
for a longer time. 10% of breast cancers
Women who never thought to be genetic,
had children, never testing doesn’t make
breastfed, drink a lot of sense without a strong
alcohol, are overweight, family history, says
or take hormone therapy Susan Love, a patient
after menopause are also advocate and chief
at higher risk. Family visionary oicer of the
history is also a factor. Dr. Susan Love Research
Women who have the Foundation.

Think twice about doctor about taking don’t get the disease
prophylactic mastecto- tamoxifen or raloxifene, naturally. Love’s foun-
mies. Even women who which have been shown dation sponsors the
carry dangerous genetic to reduce breast cancer Army of Women initia-
mutations may not need risk, Love says. These tive (armyofwomen
these procedures, Love drugs block estrogen .org), which informs
says. “Having a mastec- in the breast tissue, people about studies
tomy does not always helping to prevent or that are looking for
give you a guarantee, reduce tumor growth. female participants.
as breast tissue doesn’t Side efects can include The more research
come in a nice package. menopausal symptoms that’s conducted
It’s hard to know if such as hot lashes. on breast cancer in
you’ve removed it all.” Participate in research. women, the more scien-
Consider preventive Most breast cancer tists will learn about
medication. If you’re at research is conducted how to prevent and
high risk, talk to your on rats and mice, which treat the disease.

HEALTH
10
WHO IS MOST
AT RISK
People who are expe-
riencing major stress
or life changes or who
have a family history of
depression, as well as
people who have been
repeatedly exposed
to abuse, neglect, or
violence. People who
have had previous bouts
of depression also have
a much higher risk of
WHAT IT IS future episodes, says
A common mood disor- Philip R. Muskin, a
der, depression causes psychiatry professor at
persistent sadness, feel- Columbia University
ings of worthlessness, Medical Center. Scien-
and a loss of interest in tists still don’t know
regular activities. Some exactly what’s happen-
people with depression ing in the brain during
have trouble concentrat- a depressive episode.
ing or making decisions.
They may overeat or lose
their appetite, sufer HOW TO
from insomnia or sleep PREVENT IT
too much. Two-thirds of Consider psychother-
people with depression apy. “Speaking with a
also report physical mental health profes-
symptoms, such as sional can change how
increased aches and someone interacts in
pains. Many may personal or professional
contemplate suicide. relationships that may
Symptoms need to last be problematic and
for at least 2 weeks can help reduce the
before the negative factors that precipi-
moods are diagnosed tate depression,” says
as depression. Muskin. Psychotherapy

can also help people says. They also help clams, mussels, and
who have experienced people manage their oysters, which are high
depression in the past stress levels, which is in iron, selenium, zinc,
to recognize and deal an important skill, vitamin B12, and anti-
with triggers that may given that stress can inlammatory omega-3
cause another episode. trigger depression. fatty acids. Following the
Research shows that Exercise regularly. Mediterranean diet can
cognitive-behavioral Physical activity can also be beneicial,
therapy can reduce the cut the risk of depres- as studies have linked
risk of depression by sion by 12%, Muskin this way of eating to a
as much as 50%. says. Studies show that 30 to 50% reduced risk
Learn cognitive- as little as an hour of of depression.
behavioral skills on your moderate exercise a Ask your doctor about
own. Mind Over Mood, week can be helpful. the Fisher Wallace Stim-
a popular book and Adopt a depression- ulator. This headband
website (mindovermood fighting diet. Healthy device (isherwallace
.com), contains work- food is crucial for .com) uses electrical
sheets that teach ways preventing depression, pulses to stimulate
of thinking that ight says Drew Ramsey, the brain to produce
depression, says Steven a psychiatrist with the serotonin and other
D. Hollon, a psychology Columbia University neurochemicals that
professor at Vanderbilt College of Physicians help improve mood.
University. and Surgeons and Because the device
Try meditation and founder of the Brain treats anxiety, a risk
mindfulness. These Food Clinic. Ramsey factor for depression,
techniques can help recommends eating Muskin says it may
with letting go of nega- lots of leafy greens and help prevent depressive
tive thoughts, Hollon seafood, especially episodes.
Medical Sources for Prevention’s Guide to Preventing Disease

Mary Ann Bauman, American Heart Association; Roger Blumenthal, Johns Hopkins School of Medicine;
Otis Brawley, American Cancer Society; David Cooke, University of California, Davis; Charles S. Dela Cruz,
Yale University; MeiLan Han, University of Michigan Health System; Steven D. Hollon, Vanderbilt Univer-
sity; William C. Knowler, National Institute of Diabetes and Digestive and Kidney Diseases; Joel Levine,
UConn Health; Susan Love, David Geffen School of Medicine at UCLA; Philip R. Muskin, Columbia
University Medical Center; Sanjeeva Reddy Onteddu, University of Arkansas College of Medicine;
Drew Ramsey, Columbia University College of Physicians and Surgeons; Rudolph Tanzi, Harvard Medical
School; Pierre Tariot, University of Arizona College of Medicine; Joseph Vassalotti, National Kidney
Foundation; Ethan Weiss, University of California, San Francisco’s Cardiovascular Research Institute

Bake It
Vanilla-Applesauce
Cupcakes
Using unsweetened applesauce in baked
goods reduces the amount of butter
or oil you need. Our cream cheese frosting
gets its color from fruit juice or avocado
instead of artificial dyes.
FIND ALL RECIPES ON PAGES 70 AND 71.

Better
FOOD
Boot the nutrition f

your favorite desserts by adding
surprise ingredients.
RECIPES BY THE PREVENTION TEST KITCHEN
PHOTOGRAPHS BY ARMANDO RAFAEL
Almond &
Chickpea Cookies
Chickpeas give these treats extra
protein, fiber, and anti-inflammatory
selenium. The legumes’ subtle flavor
easily blends into the recipe.
FOOD
Chocolate-
Beet Cake
Rich and delicious cake
becomes extra sweet
and moist with beets,
which provide betaine,
an amino acid that helps
support heart, liver, and
digestive health.

Lemon & Coconut Bars
Featuring a coconut-flake crust, these bars have 50% less sugar
and saturated fat than the traditional shortbread variety.
The curd uses extra lemon juice, rather than butter, for flavor.
FOOD
Vegetable
Quick Bread
Using a single recipe, you can
create multiple variations on
our healthy quick bread. Try carrots,
parsnips, or zucchini and mix in
berries, raisins, or nuts for extra
vitamins and minerals.

VANILLA- creamy using an electric until smooth batter forms.
APPLESAUCE mixer on medium speed. Add coconut and ¼ cup of
CUPCAKES Add fruit juice or avocado the chocolate chips, pulsing
PREP TIME: 10 MINUTES and beat until smooth. Chill to mix.
TOTAL TIME: 45 MINUTES until easily spreadable, then 3. SCOOP dough onto bak-
+ cooling/chilling time frost cooled cupcakes. ing sheet in 2 Tbsp balls.
MAKES 12 Gently flatten cookies with
NUTRITION (per cupcake with
CUPCAKES juice frosting) 198 cal, 4 g pro, moistened fingers. Bake
1½ c self-rising flour 30 g carb, 1 g fiber, 18 g sugars until brown around edges,
½ tsp salt (16 g added sugars), 7 g fat, 12 to 14 minutes. Cool on
½ c sugar 4 g sat fat, 50 mg chol, sheet 2 minutes; transfer
3 Tbsp unsalted butter, 362 mg sodium
to rack to cool completely.
softened NUTRITION (per cupcake with 4. MICROWAVE remaining
2 lg eggs avocado frosting) 206 cal,
2⁄3 c unsweetened applesauce chocolate chips in 15-
4 g pro, 30 g carb, 1 g fiber,
½ c 2% milk second increments, stirring
18 g sugars (16 g added sugars),
½ tsp vanilla extract 8 g fat, 4 g sat fat, 50 mg chol, regularly, until melted,
362 mg sodium 1 to 2 minutes. Drizzle
FROSTING
6 oz reduced-fat on cookies.
cream cheese (Neufchâtel) NUTRITION (per cookie)
¾ c confectioners’ sugar
ALMOND &
117 cal, 3 g pro, 10 g carb,
2 Tbsp unsweetened CHICKPEA 2 g fiber, 6 g sugars (5 g added
beet, blueberry, carrot, COOKIES sugars), 8 g fat, 3 g sat fat,
cherry, or raspberry juice or PREP TIME: 5 MINUTES 14 mg chol, 118 mg sodium
½ avocado, mashed TOTAL TIME: 20 MINUTES
+ cooling time
MAKE CUPCAKES MAKES 18 CHOCOLATE-
1. HEAT oven to 350°F. Line
1 can (15 oz) chickpeas, BEET CAKE
12-cup muffin pan with pa- rinsed and drained PREP TIME: 10 MINUTES
per liners. Sift flour and salt. ¼ c light brown sugar TOTAL TIME: 1 HOUR
2. BEAT sugar and butter 2 Tbsp unsalted butter, 5 MINUTES + cooling time
in large bowl until fluffy melted SERVES 12
using an electric mixer on 1 tsp almond extract
1 lg egg 1 c self-rising flour
medium speed. Add eggs ½ c unsweetened cocoa
1 c almond flour
one at a time and beat until ½ tsp baking soda powder
incorporated. Mix in ap- ¼ tsp salt ¾ c sugar
plesauce. Add half of flour ¼ c unsweetened 4 Tbsp unsalted butter,
mixture and beat, then half shredded coconut softened
½ c dark chocolate chips 1 lg egg
of milk and beat; repeat. 1 cooked beet, grated
Stir in vanilla. (about 1 c)
1. HEAT oven to 350°F.
3. DIVIDE batter among 1 tsp vanilla extract
12 cups. Bake until wooden Line baking sheet with ¼ c heavy cream
pick inserted comes out parchment. 2 oz dark chocolate, chopped
2. BLEND chickpeas, sugar,
clean, 22 minutes. Let cool.
butter, almond extract, and 1. HEAT oven to 350°F. Line
MAKE FROSTING egg in food processor until bottom of 8" cake pan with
1. BEAT cream cheese and smooth. Mix in almond parchment and lightly coat
sugar in medium bowl until flour, baking soda, and salt with cooking spray.

FOOD
2. SIFT flour and cocoa CRUST VEGETABLE

powder. Beat sugar and 2 Tbsp sugar
¼ tsp vanilla extract
QUICK BREAD
butter in large bowl until PREP TIME: 10 MINUTES
Pinch of salt
fluffy using an electric TOTAL TIME: 1 HOUR
1 lg egg white
mixer on medium speed. 15 MINUTES + cooling time
1½ c unsweetened
Add egg and mix until SERVES 16
shredded coconut
incorporated. Mix in beet 1½ c self-rising flour
and vanilla. MAKE CURD 1 c whole wheat flour
3. ADD half of the flour 1. COOK lemon juice and 1 tsp cinnamon
mixture until completely sugar, stirring until sugar ½ tsp nutmeg
incorporated with mixer dissolves, in small sauce- 2⁄3 c canola oil
pan over medium heat. ½ c light brown sugar
on low speed. Add ½ cup 2 tsp vanilla extract
hot water and remaining Stir in zest. 2 lg eggs
flour mixture, mixing until 2. WHISK cornstarch 3 c freshly grated
smooth. Pour into cake pan and eggs to combine. carrot, parsnip, or
and smooth top. Whisking constantly, zucchini
4. BAKE until wooden pick slowly pour in lemon syrup 1 c mix-ins: blueberries,
until combined, then chopped nuts, dried
inserted in center comes out cranberries, raisins
clean, 30 minutes. Cool on transfer back to saucepan. (optional)
rack 10 minutes. Remove Heat over low, stirring
from pan; cool completely. constantly, until bubbles 1. HEAT oven to 350°F.
5. BRING cream to a boil. form at edges. Transfer to Generously grease 9" x 5"
FOOD STYLING BY HEATHER MELDROM; PROP STYLING BY PAIGE HICKS
Remove from heat, add bowl, cover surface directly loaf pan.
chocolate, and let sit 5 min- with plastic wrap, and 2. WHISK flours, cinnamon,
utes. Stir until smooth and refrigerate until cold. and nutmeg in medium
allow to thicken, 5 minutes. bowl. In separate bowl,
Pour over cooled cake and MAKE CRUST whisk oil, sugar, vanilla,
refrigerate to set, if desired. 1. HEAT oven to 325°F. and eggs. Mix in carrot,
NUTRITION (per serving) Whisk sugar, vanilla, salt, parsnip, or zucchini.
179 cal, 3 g pro, 25 g carb, 1 g and egg white in large bowl 3. ADD dry ingredients to
fiber, 15 g sugars (14 g added until combined. Fold in wet and stir until flour is
sugars), 8.5 g fat, 4.5 g sat fat, coconut. moistened. Stir in fruit or
33 mg chol, 145 mg sodium 2. LINE 8" x 8" baking pan nut mix-ins, if using.
with parchment and coat 4. TRANSFER to loaf pan,
LEMON & with cooking spray. Press smooth top, and bake until
COCONUT BARS in crust mixture and bake wooden pick inserted in
PREP TIME: 5 MINUTES until toasted and brown, center comes out clean, 45
TOTAL TIME: 1 HOUR 15 minutes. Cool completely to 55 minutes. Cool in pan
+ cooling/setting time before spreading cold curd 20 minutes, then transfer
MAKES 16 on top. Refrigerate until set, to rack to cool completely.
CURD
2 hours. NUTRITION (per serving, with
⅔ c lemon juice NUTRITION (per bar) carrots) 197 cal, 3 g protein,
½ c sugar 103 cal, 2 g pro, 11 g carb, 24 g carb, 2 g fiber, 9 g sugars,
2 tsp lemon zest 1 g fiber, 8 g sugars (8 g added (8 g added sugars), 10 g fat,
1 Tbsp cornstarch sugars), 6 g fat, 5 g sat fat, 1 g sat fat, 23 mg chol,
2 lg eggs 23 mg chol, 24 mg sodium 175 mg sodium
MIND + BODY
1-Minute
Meditations
YOU CAN TAKE CONTROL OF YOUR EMOTIONS
WITH THESE EASY MINDFULNESS TECHNIQUES.
BY CAROLYN GREGOIRE
ILLUSTRATIONS BY SILJA GOETZ
e often refer to certain emotions—
W anger, sadness—as “diicult.”

The problem, though, isn’t the
feelings themselves. Rather, it’s
the way we react to them, which is
typically through resistance. But
many psychologists agree: The harder we try not to feel the
diicult emotions that are an inevitable part of our lives,
the more intensely we do.
Swiss psychiatrist Carl Jung wrote: “We cannot change
anything unless we accept it.” To acknowledge and even
welcome unpleasant emotions is ultimately a more useful
approach than pushing them away. Mindfulness can help.
This meditative practice, which focuses awareness on the

MIND + BODY
present moment, has been shown to increase activity

in brain regions associated with emotion regulation—
sometimes quickly. A Michigan State University study
found that participants who had never practiced mind-
HOW TO fulness were better able to control diicult emotions
after a single session.
MANAGE Mindfulness provides other beneits as well. It’s
been shown to reduce the body’s stress response,
YOUR which in turn may help lower blood pressure, ease
chronic pain, and regulate the immune system. “When
THOUGHTS we address stress, many other health concerns are
addressed, too,” says Kristen Race, a Colorado-based
Mindfulness helps us
psychologist and mindfulness expert.
pause the brain’s con-
stant reminders (“I have By practicing little moments of mindfulness
to finish my to-do list!”), meditation in your daily life, you can not only
commentary (“Why reduce stress and improve your handling of negative
must it rain today?”), emotions but be more present for the good feelings
and judgment (“That as well. “Happiness, wonder, joy, and love will be
driver was rude.”). much more vivid if you’re present and aware,” says
Reducing the volume of Vidyamala Burch, a meditation expert and instruc-
your thoughts can be tor based in the UK. “Quite often we talk about how
as simple as going mindfulness can help with diicult things, but it
through a checklist of
also helps you to have a more joyful life.” Try these
your senses: What do
you see, smell, hear, mini-meditations whenever you need them.
taste, and feel right
now? Make a mental list:
I see chicken cooking on When You’re Angry
the stove, I smell that If you’re confronted with a negative event that
chicken, I hear the oil causes you to bubble with anger, take a moment to
sizzling, I can taste the sit quietly before reacting outwardly. Simply focus
lemon water I’m sipping, on the sensations of anger in your body. Once you’ve
and I can feel its cool taken a few seconds to cool down, go a step further
glass. “That brings you
with a mindfulness exercise from meditation teacher
back into your current
experience and stimu- Sharon Salzburg.
lates positive thinking Imagine you’re a Martian who’s new to Earth. You’re
instead,” says psycholo- experiencing anger for the irst time. Ask yourself,
gist Kristen Race. What is this thing that’s happening? Where do

I feel it in my body? What
am I thinking about?
“This mindfulness gives
us perspective,” says
Christopher Germer, a
clinical psychologist at
Harvard Medical School.
“It helps us to disentangle
and step back to see what
we’re feeling and then
work with it.” Considering
this external point of view
helps you bring objectivity
and calm to the situation
and prevents outbursts
you might regret later.
When You’re Feeling Insecure reminds us that others

If you’re stuck in self-doubt, Ronald Siegel, a clinical experience the same
psychologist at Harvard Medical School, recommends emotions and sufer
a simple writing exercise to boost feelings of positivity. in the same ways we
Think of a loving and wise friend or family member. do, reinforcing the
Next, write a letter to yourself from that person’s belief that we are never
perspective. What would the person say? What kind truly alone.
of advice would he or she give? Write it down, then To ease feelings of
read the letter to yourself. Chances are, it’s diferent loneliness, ind a quiet
from the negative self-talk you’re using. “Invariably, place and sit silently.
the friend is saying, ‘It’s OK, we all make mistakes, Call to mind an image
and I’ve done things like that, too,’ says Siegel. “It of someone who is
teaches us to be compassionate to ourselves.” sufering. It could be a
family member, friend,
or stranger (such as a
When You’re Lonely victim of war or natural
The traditional Tibetan practice of tonglen is based disaster). Each time you
on the idea that we can combat feelings of disconnec- inhale, breathe in this
tion or separateness by practicing compassion. This person’s pain; when you

exhale, send peace, joy,
hope, and love. “The
idea is to fully take in the
pain of the other person
and practice being with
it, while sending out a
loving intention toward
him or her,” says Siegel.
When You’re
Impatient
You’re sitting in traic
or waiting in line at the
bank. Instead of focus-
ing on getting out of the
frustrating or boring situ-
3 QUICK MEDITATIONS ation, try being curious

about it. “By doing so, you
TO HELP YOU SLEEP

A growing body of research shows that mindfulness
give the mind something
to occupy itself with that’s
satisfying and attainable,”
meditation is an effective way to improve sleep says Burch.
quality. Try one of these practices from psychologist
Ask yourself: What’s
Kristen Race to prime yourself for sleep.
it like to be stuck here in
Scan your body traic? How does impa-
“Imagine yourself from your head to your toes, bringing tience affect my breath
awareness to the different parts of your body,” says Race. and the rest of my body?
This takes the attention away from your busy brain. Am I tapping my foot or
Time your breaths biting my nails?
Focus on your breath as you inhale for four counts and You can even consider
exhale for six counts. “By increasing exhalation, we trigger the colors of cars around
a relaxation response in the body,” explains Race. you or the feeling of
sunlight shining down
Reflect on your day on you through the
Think about a good thing that happened during the day.
Taking a moment to feel thankful can help you relax, ward window. When you
off worries, and get you in the right mind-set for sleep. spend a minute taking

MIND + BODY
an active interest in what’s happening this very they experienced less

moment, the impatience will dissolve as curiosity stress and anxiety.
takes over, says Burch.
When You’re
When You’re Envious Cranky
Use this simple practice to turn envy into joyful It can feel like every-
connection: Call to mind the person you feel envious thing is going wrong
of and wish him or her well. Think of this person when you’re stuck in a
warmly and say to yourself, I’m happy for you. bad mood. When that
Repeat it a few times if you need to. You might happens, take a moment
even allow a little smile for the person you’re thinking to appreciate what’s
about. This helps you feel closer to the individual, going right.
which is important because envy thrives on separa- To start, Burch
tion, explains Germer. “When we wish somebody well, suggests bringing to
it closes that emotional distance,” he says. mind something you’re
thankful for and think-
ing of the person who
When You’re Worried made it possible as you
As uncomfortable as it may be, confronting your inhale and exhale. That
fearful thoughts can be the best way to ease their person could be a friend
impact. When your mind starts running through the or family member or a
things that might go wrong in your life, notice how stranger who played
the sensations in your body—a racing heart, quicker a small role in your day.
breathing—feel similar to those of excitement. Then “If you’re grateful for
acknowledge the fear kindly by using your name: your cup of cofee in the
Sarah, you’re feeling fear. morning, think about
Using your name is a powerful way to create distance the one person or the
between yourself and the fear, halting your worried many people who made
inner monologue and helping you put the situation it possible,” she says.
in perspective. “It’s like a splash of cold water on your Practicing gratitude
face,” says Germer. “You’re more likely to motivate your- has been shown to not
self that way because using your name facilitates instant only increase feelings of
mindfulness.” In fact, a Journal of Personality and happiness but also poten-
Social Psychology study found that when participants tially boost immunity
used their own name instead of “I” when approaching and reduce symptoms of
nerve-racking situations such as speaking in public, depression and anxiety.

EXERCISE
Feel-Good
FITNESS
Make daily tasks easier with simple
toning moves for every level.
BY JEFF CSATARI
PHOTOGRAPHS BY CHRIS FANNING
W
orkout fads come and go, but there’s a reason func-
tional itness landed in the American College of Sports
Medicine’s top 10 exercise trends of 2018. “It’s real-
world itness,” says LA-based trainer Sarah Kusch. “It
helps you build strength, balance, power, and mobility so you
can tackle whatever life throws at you, whether that’s carrying
groceries, jogging upstairs, lifting kids, or righting yourself
before a fall.”
The best part: You can develop a leaner, more capable body
with the ive key functional movements on the following pages.
Each type of exercise will make daily tasks easier while simulta-
neously toning trouble spots. “Anyone can do this,” says Kusch,
who created this routine. Begin with Level I and work your way
up to more challenging modiications as you get stronger. Aim
to do 2 sets of 10 reps of each movement 3 times a week.

1. BEND AND LIFT
These moves develop core stability, lower-body strength,
and flexibility in the knees and ankles.
You need them for: squatting down to lift heavy items
like bags of groceries, gardening tools, or kids
LEVEL I
GOOD-MORNING
BEND
Stand with feet shoulder-
width apart, hands resting
on hips. Keeping knees
slightly bent and torso
straight, slowly bend from
hips until upper body is
nearly parallel to floor,
keeping back flat. Pause,
then return to standing
position. That’s 1 rep.

EXERCISE
Challenge
Yourself
Add some weight! Perform
Level II, but place an object,
such as a dumbbell or water
bottle, on floor between
feet. When squatting,
pick up object with both
hands and stand up.
LEVEL II
WIDE SQUAT
WITH TAP
Stand with feet slightly
wider than hip-width
apart, hands in front of
chest, palms touching.
Hinge at hips and bend
knees, reaching down to
touch floor between legs
with 1 hand. Press weight
into heels and straighten
legs to return to starting
position. Alternate hands
with each rep.
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prevention.com/April-gear
(Prevention receives a share of the sales.)

2. SINGLE LEG
These moves develop balance,
core strength, and hip flexibility.
You need them for: climbing stairs, catching
yourself before a fall, or balancing on one leg
to reach down to the floor to grab a sock
LEVEL I
KNEE LIFT TO
HIP EXTENSION
Stand with right hand
on back of sturdy chair.
Keeping torso upright,
raise left knee until
thigh is parallel to floor,
knee bent 90 degrees,
then extend left leg
behind you. Complete
set, then repeat on
opposite side.

EXERCISE
LEVEL II
SINGLE-LEG DEADLIFT
Stand on right leg with right knee slightly bent. Without
changing bend in knee, hinge at hips, and lower torso until
it’s parallel to floor, extending left leg behind you at hip
height. Pause, then return to starting position. Complete set,
then repeat on opposite side.
Challenge
Yourself
Add a knee lift to
Level II! Raise left thigh
until parallel to floor,
knee bent 90 degrees.
Extend left leg behind
you and bring torso
parallel to floor.

3. ROTATIONAL
These moves develop flexibility and core stability to support the spine.
You need them for: sweeping and raking leaves, looking over
your shoulder when driving, or reaching across your body
LEVEL I
STANDING
THORACIC
ROTATION
Stand with feet hip-
width apart, hands
in front of chest with
elbows bent, palms
touching. Keeping hips
still, rotate torso to left,
extending left arm and
directing gaze over left
shoulder. Return to start
and repeat on opposite
side. That’s 1 rep.

EXERCISE
LEVEL II
STATIC SUMO SQUAT
WITH THORACIC
ROTATION
Stand with feet wider than hip-
width apart, toes pointed slightly
outward, hands in front of chest
with elbows bent, palms touch-
ing. Squat, bending at hips and
knees and ensuring that knees
point toward toes. Holding squat,
keep hips still and rotate torso
to left and reach left arm behind
you at 45-degree angle, directing
gaze over left shoulder. Return
to starting position and repeat
rotation on opposite side. That’s
1 rep. Continue holding squat
until all reps are completed.
Challenge
Yourself
Add some resistance!
Perform Level II, but hold
a pair of light dumbbells
or water bottles. If you feel
a pinch in your shoulder
or lower back, use a
lighter weight.

EXERCISE
4. PULLING
These moves strengthen the back and improve posture.
You need them for: pulling open a door or dragging a trash can to the curb
LEVEL I
STANDING T PULL
Stand with feet hip-width
apart, arms extended in front
of chest with palms touching.
Slowly draw shoulder blades
together, bringing arms out to
sides so body forms T shape.
Return to starting position.
Challenge
Yourself
Do the Superwoman
exercise! Lie on belly with arms
stretched forward. Squeeze
buttocks and engage abs to
protect lower back. Slowly lift
arms and legs off floor, draw-
ing shoulder blades together.
Hold for 5 breaths;
return to start.
LEVEL II Start on all fours, wrists under

shoulders and knees under hips.
BIRD DOG Reach left arm forward and right
leg back, keeping core engaged and
lengthening spine. Hold, then con-
tract shoulder blades and return
to starting position. Repeat with
opposite arm and leg. That’s 1 rep.

5. PUSHING
These moves work the chest, shoulders, and triceps.
You need them for: pushing a door open or putting a pot on a high shelf
LEVEL I
INCLINE SEATED CHEST PRESS
Sit at angle on chair, upper back supported
by backrest, abs contracted. Hold dumb-
bells (or water bottles) close to shoulders,
palms facing forward. Press weights out
in front of torso at 45-degree angle, then
return to starting position.
Challenge
Yourself
Do a push-up on your
knees! Start on all fours,
hands slightly more than
shoulder-width apart, legs
bent. Lower chest toward
HAIR AND MAKEUP BY KAT STERRET; WARDROBE BY AMANDA LIPTOCK
floor. Hold, then push

back to start.
LEVEL II Place hands slightly more than

shoulder-width apart on wall.
WALL Walk feet back until upper body
is at slight angle toward wall.
PUSH-UP On toes, keeping back and hips
straight, bend elbows until face
nears wall. Press back up, focusing
on trying to push wall away.
PERSONAL JOURNEY
BETSY ANDREWS WAS LOOKING FOR HEALTH AND

WELL-BEING. SHE FOUND IT IN A COLORADO FOREST,
CLEARING TRAILS AND PROTECTING TREES.
T
he tool feels heavy. That’s horses, providing greater access to
my immediate impression 1,362 acres of mountain meadows and
when Dan Leach hands me pine forests.
JENNIFER MARTINEZ/EYEEM/GETTY IMAGES
a Pulaski, an ax-type device It may sound odd that Sierra Club

used for chopping wood and clearing volunteers would hack up trees, but
trail. The 14 other Sierra Club volun- there’s a method to the madness: The
teers I’m working with in Hermit Park, pine is a sacriice to the greater good
an open space in the Colorado Rockies, of preserving wilderness by, paradox-
are spread out along the ribbon of trail ically, allowing humans to use it. The
we’re building. Leach explains that new trails will potentially bring in new
I’m meant to swing the tool against visitors, and the fees collected from
the stump of a Ponderosa pine recently those visitors will help maintain the
cut to make way for this new 6.8-mile park. I lift the Pulaski, gauging how it
path for hikers, mountain bikers, and will feel to raise it overhead.

PERSONAL JOURNEY
most recent year for which statistics

exist, nearly 63 million Americans
volunteered—by distributing food to
the needy, helping out in hospitals,
I’m here to reap the cognitive, social, and tutoring kids, among hundreds
and physical beneits that come from of other services.
giving back—and the revitalizing efects There was more to my decision than
of being in nature. I needed a jolt. Work- that, though. Volunteer work is good for
ing long hours tied to a desk at home you, but donating time and sweat in the
in New York, I’d let my itness slip, and outdoors is particularly beneicial, says
my left leg had been throbbing below an Karl Pillemer, a professor of gerontology
arthritic hip. I’ve come to the Rockies in medicine at Weill Cornell Medical Col-
to work, huing and puing in the high lege. Using longitudinal data from nearly
altitude. Now I wonder: Am I up for it? 7,000 adults, he and his colleagues
OK, I think, raising the Pulaski over conirmed that people who volunteer in
my head, I’m about to ind out. nature, compared with those who volun-
teer in other ways, stay more physically
active, feel healthier, and sufer less
M
onths earlier, when depression later in life (for more details,
I signed up for this see “The Nature Fix,” at right).
experience, I’d wanted The regulars on this kind of adven-
to help out in a way that ture intuitively know as much, I learned
felt meaningful. That made me part right away. “You will meet people who
of a very large group. In 2015, the are living their best life—inspirational,
JAMES FRANK
THE NATURE FIX
uplifting sorts,” group leader Linda Projects like the Sierra Club’s
Gerdenich had told me when I’d called offer a sense of purpose, among
about the trip. She wasn’t kidding. other benefits, says Karl Pillemer,
As I discovered when we gathered a professor of gerontology in
in a ranch house at the YMCA of the medicine at Weill Cornell Medi-
cal College. Clearing trails and
Rockies, everyone was over 50—but the
cleaning streams can be moti-
group included a woman who had just vating because “someone who
backpacked 186 miles across Wales, may not be inclined to exercise
a retired doctor who had run four mar- may love the idea of maintaining
athons, and a petite 70-year-old who an environmental area,” he says.
raises grizzly bears with her wildlife Another plus: Eco-volunteers
biologist husband. are nearly three times as likely
as nonvolunteers to meet the
I wasn’t sure I’d it in with these
Centers for Disease Control
rugged and proven adventurers. But I and Prevention guidelines for
knew we’d be sleeping in a lodge—and physical activity. That bodes
with a comfortable bed to come back well for their long-term health;
to each evening, I thought my joints studies show that moderate
could survive a few days of exertion. I’d to vigorous aerobic exercise
also packed my yoga mat so I could do helps to reduce the risk of heart
ailments, obesity, and other
the routine my physical therapist had
chronic diseases.
prescribed to help me endure whatever Finally, conserving natural
kind of work I would be doing. areas offers what Pillemer calls
We started the irst morning by “generativity”—the chance to
stretching on the ranch house lawn. At build a legacy, to “do something
Hermit Park, we met up with Leach and that will benefit generations
his crew, who led us as we wound a slow beyond your lifetime.”
To find a trip, visit the websites
half mile up to the trail site. Steller’s jays
of the Sierra Club (sierraclub.org;
zoomed through the ields squawking, $400–$2,800), the American
and the mountains rose around us. The Hiking Society (americanhiking
park was so pretty I forgot about my hip. .org; $330), Biosphere Expedi-
Leach explained how to use the tions (biosphere-expeditions
various tools, then looked us over. “Pace .org; $2,130–$3,100), or
yourselves,” he said. “Stay within your Earth Watch (earthwatch.org;
$1,450–$3,900). Closer to
means. You guys look ready, but we
home, check out your local
don’t want you hurting yourselves.” Nature Conservancy preserve
I took a shovel and fell in behind (nature.org) or Audubon chapter
Barb Robbins, the grizzly bear expert, (audubon.org).
who was scratching up grass with a

trail-building device called a McLeod. new trail, I felt proud of our hardwork-
Mine wasn’t a glamorous job, but it was ing group. “I walked back down the
important: The scraped-up grass and trail we just created,” said volunteer
dirt had to be removed before people Lucy Harmon, “and it was magical.”
could enjoy the trail. So I scooped and The trip was illed with moments
tossed, making sure to bend my knees like that. Taking time from shoveling
to protect my back and hips. to look up at the majestic peaks around
“We’re the trailblazers!” somebody us, sitting under a blanket of stars after
hollered. “Go, Team Sierra!” There was dinner, waking to a family of elk walk-
laughter amid the clanking and scraping. ing past the ranch house—I felt elated.
At lunchtime, I sat with Barb beneath
a limber pine. Though she spends the
T
majority of her time in nature, she es- he next day, fellow volunteer
pecially likes service trips. “When you’re Leo Mellon, 70, waits for
sharing tools and moans and groans, me as I stand holding the
you develop a closer bond than when Pulaski to cut the roots free
you’re just hiking,” she said. “I worried in so he can wind a winch to the stump
the beginning that I might not be strong and ratchet it out of the ground. I
enough to help much, but there’s always recall something he told me over din-
something to do within your ability that ner. “After I retired, I lost 30 pounds,”
lets you feel that you’re contributing.” the former school principal had said.
I saw what she meant. Late that “Work was really stressful, and I
afternoon, as I surveyed our 350 feet of wasn’t exercising.” He’d committed to
PERSONAL JOURNEY
environmental volunteerism, and with and raising hefty logs to balance against
all the activity, his blood pressure and one another so others can ill in the
other key health markers improved. structures with smaller tinder. Each
If Leo can do it, I igure, so can I. pile is a puzzle to igure out.
I lift the Pulaski, raising it above my “Problem-solving together engages
shoulder and sliding my right hand your brain in all kinds of ways that
down its neck to meet my left so the become part of your creativity,” says
tool drops with the force of its own Bonnie Black, 81, another volunteer,
weight. Thwack. A clean hit. A few her arms full of branches.
more cracks at it and the thick root I’m fully focused, I’m sweating again,
splits in two, leaving the stump one and I’m having a ball. With each big log
tentacle free of the earth. I set in place, I feel more empowered.
I go at another root, working up a Even my hip isn’t complaining. What a
sweat as others cheer me on. And that’s few days it’s been. I’ve learned how to
it: I’m hooked. build trails and slash piles. I’ve made
On the inal day, we switch from trail new friends. And though I might have
work to building slash piles, arrang- to reckon with my hip later, I’ve pushed
ing fallen and felled wood into teepee my body—and taken care of it—in ways
shapes that can be lit in controlled that have made me proud.
burns to minimize the risk of wildires. The hours pass quickly, and by the
JAMES FRANK
Conident from my tussle with the time we inish, we’ve built a dozen stur-
tree stump, I join in with the strongest dy structures. They’re just piles of wood,
members of the group, who are hauling but they sure look beautiful to me.

Barbara O’Dair Published by
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BRAIN GAMES
Stay Sharp
Try these fun workouts for your brain.
1 ZIGGURAT 2 MIND
TWISTER
Work on your vocabulary recall with this stacked
puzzle. Begin by determining the top word
Test your logic
according to the provided deinition. Then go
with this riddle.
down a level, add one letter to the word above,
and rearrange the letters to form a new word.
ÎIt lies yet has
PUZZLES ADAPTED FROM THE TOTAL BRAIN WORKOUT BY MARCEL DANESI, PHD
Repeat and form the inal word.
no wings.
ÎIt can be long

or short but is
not a measuring
stick.
Do not put this ÎIt can be

before the horse, associated with
as the expression goes.
a capsule but is
not a medicine.
(Add an E) A footprint or physical sign

left behind
What is it?
Î
(Add an S) What someone does

when he or she responds impulsively
__ __ __ __

3 BUILD
A SQUARE
To strengthen
your visual-
ization skills,
determine
how many
circles you
need to add to
the rows and
columns to ill
in the square.
4 ODD ONE OUT A. LIMP, DROP, PLAIN,

LIKE, TRUE
Test your critical thinking
skills by iguring out
which word doesn’t
belong in each group.
B. AVID, UNDERNEATH,
ISLAND, TRY, ERA
Check our answers below,

AWAY, DATA, EASY,
and then see what other
solutions you can ind. C. AHA, MANNA
except try start with a vowel. C. All words except easy have two As.
Answers: 1. Cart, trace, reacts. 2. Time. 3. 38. 4. A. All words except plain have four letters. B. All words
Also Inside
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Treatments Fitness Pros
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Exercises Treats to Bake

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Leters to THE BEST NATURAL

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YASU + JUNKO/TRUNK ARCHIVE

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in omega-3 fatty acids.

When used in cooking,

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THAT CAN HAVE hair and nail treatments. Fifty-nine

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15-MINUTE MEAL UNDER $10

Can Coffee Predict Parkinson’s?

HEALTH PERKS TRY IT

Rich in the minerals copper and Replace rice

fiber content may stimulate gut

This hearty, chewy grain is a good Toss farro

out the body, and magnesium, stuff it into

Kamut, the trademarked name of Use Kamut as

protein per ½ cup cooked, up to a grain bowl,

One of the first grains Stir spelt into

high in bone-building a replacement

This sweet, tiny, gluten-free grain Replace

um, and iron. It’s also high in the teff in polenta,

helps the body absorb calcium and flour version in

APRIL 2018 · PREVENTION.COM 15

Light Up Your Face

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Health PREVENTION • TREATMENT • EXPERT ADVICE

18 PREVENTION.COM · APRIL 2018

APPLE CIDER VINEGAR

BAKING SODA Coconut oil can

20 PREVENTION.COM · APRIL 2018

infections, such as on a sunny

pain; dampen a a headache, settle This oil has antiviral,

bruised, swollen, tension. Dab it on minor cuts.

APRIL 2018 · PREVENTION.COM 21

structure from wearing out too

APRIL 2018 · PREVENTION.COM 23

Good Food sometimes trading them for

6 Swaps for raspberries is an easy way to it

More Fiber berries also contain more ellagic

24 PREVENTION.COM · APRIL 2018

Instead of: Potato

APRIL 2018 · PREVENTION.COM 25

STHMA is a form can be mild or severe,

The long-term goal of asthma treat- anti-inlammatory omega-3 fatty

Remove toxins from Limit nonorganic Practice mind-body

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28 PREVENTION.COM · APRIL 2018

Prolonged bouts of sitting or a tough workout

become irritated when the piriformis gets tight,

tension in the outer hip and butt so you can

vaginal dryness because they

2A little prep goes

4Being slower and weaker has its perks.