Prevention - May 2017

Contents MAY 2017
42 54 60
Nurses We Love Just Like Age-Proof
We honor them for their Medicine Your Brain
compassion, commitment, Pretend pills can be an Strategies for keeping your
and expert care. Here are the effective treatment for some mind strong and sharp
five finalists in our Americas patients: 8 things you need and fending off the threat of
Most Amazing Nurse con- to know about placebos. Alzheimers. By the Editors of
test. As told to Karen Cicero By Toni Gerber Hope Prevention with Julia VanTine
Luscious
Spoonfuls
Try our recipes for
creamy smoothie
bowls with healthy
toppings, p. 76.
66 76
Make Over Your Smooth
84
Fidos No Foodie
Metabolism Blends So why are you feeding him
Fight fat and tone Delicious, nutritious kale and chia? A deep dive
your body at 50+ smoothie bowls into the surprisingly vast,
CON POULOS
with this two-step, can be your favorite occasionally troubled, and

doctor-approved plan. quick and easy meal. suddenly trendy pet food
By Cindy Kuzma By Khalil Hymore industry. By Kenneth Miller
MAY 2017 PREVENTION.COM 1

Contents
6 30 26
FROM LEFT: NICOLE YOUNG/STOCKSY. JOHNR/OFFSET. KRISTIN DUVALL/STOCKSY

Pulse Solutions In Every Issue
MIND + BODY 18 Problem Solved 3 Editors Letter
6 Soothing Scents Seasonal allergies 4 Letters to the Editor
12 1-Minute Meditation 22 Does It Work? 32 Personal Journey
HEALTH NEWS Dubious skin care
After surviving a rare type
8 Prevent an Epidemic 24 Dr. Weil of heart attack, Danielle
9 Uterine Cancer Test Protect your teeth Denlein has dedicated
FOODS TO FIX IT
26 Dr. Low Dog herself to helping others
Growing natural cures avoid a similar ordeal.
12 Fungi Fever
15 Know Your Nuts 28 Dr. Kerner 38 Reality Check
Moving beyond betrayal Five myths about stress
YOUR FIT IN 10 PLAN
30 Good Food 96 Brain Games
16 Strengthen Your Back Healthy choices that
17 Protein-Packed Salad Stay sharp with these fun
really arent workouts for your mind.
On the Cover: Easy Homegrown Herbs 26, Supercharge Your Metabolism: Our Simple Diet +
Fitness Plan 66, Boost Your Brain Power 96, 5 Ways to Prevent Alzheimers 60, Stress Relief That Really
Works 38, Spring Allergy Solutions 18, Healthy Smoothie Bowls 76, Pet Food Problems 84, Soothing
Scents 6, Protect Your Teeth 24. Cover credit: Halfdark/Getty Images
2 PREVENTION.COM MAY 2017

EDITORS LETTER
Mind
Games
FROM TOP: PHOTOGRAPH BY SHANNON GREER; WARDROBE STYLING BY JASMINE CHANG; HAIR AND MAKEUP BY RICHARD COOLEY. MATT RAINEY
HO DOESNT love a good
W game? I know I do. I like

mobile Scrabble in the
checkout line, Plants vs. Zombies in
the waiting room, darts and boccie
and shuffleboard in the backyard. If
only I were better at billiards.
My dad taught me chess in kinder-
garten so hed have a playmate. While
the prospect of beating him rarely
won out over hide-and-go-seek, I did
learn to enjoy a contest. I still like car
gamesespecially one I made up called yourself, games help keep your brain
Bupkis (Im happy to share the instruc- sharp and flexible and can help ward
tions)and party games, too: A group off Alzheimers disease (see our excerpt,
of us have a revolving game night, Age-Proof Your Brain, p. 60).
when we play grown-up games like Thats got to put you in a sporting
Salad Bowl, Taboo, and Scattergories. moodjust in time to try one or all of
Some people think games are silly or the five challenges in our new column,
childish. Au contraire! If anyone says Brain Games, p. 96. Write me at
youre wasting your time, Ageless Brain, barbara@prevention.com if you have
a new book by the editors of Prevention brain games youd like to share.
with Julia VanTine, will reassure you
that youre actually helping your memo-
ry. As long as you continue to challenge
Meet Ms. Clean

My kids tell me bathing is overrated. Im not so sure about
that, but when youre in a rush, you might want to check
out two new products from Yuni: Shower Sheets and No-
Rinse Body Cleansing Foam. They came in handy after a
long plane ride and as a quick waterless wash one morning
when I slept through my alarm. (I had a good reason!) Find
them at shopprevention.com.

FROM OUR READERS
PULSE
I love the digest of in-
formation in your Pulse
section. I especially like to
read about new scientific
findings on health and
nutrition. I also like the
features about particular
health problems and solu-
tions. I read them even if
Letters I dont have the ailment

myself.
to the Editor
Your comments on the March issue
Helen Hartnell /
Berlin, Germany
FROM A NEW READER

THE WALKING CURE AMERICAS Since my first issue
Reading this article was OPIOID CRISIS arrived in October, Ive
like reading my own One issue not addressed become such a fan of
story. I played soccer for in your interview with the the variety of articles
20 years but had to give Surgeon General: When and now look forward to
it up after breaking my doctors prescribe too each issue. I trained as a
collarbone at age 50. many pills and only one dietitian, and although I
Ive recently found my or two are taken, the rest no longer practice, I find
new passion: stand-up have to be disposed of. Its your up-to-date coverage
paddleboarding. Its great a waste of money and pills, of eating smart and clean
exercise and very serene. and the excess can wind most informative.
Mimi Halligan / up in the wrong hands. Joan Kool /
Havertown, PA Sara Strickland / Vancouver Island,
Lake Wylie, SC British Columbia
Your focus on walking is
STUART MINZEY/GETTY IMAGES
lovely. Three years ago, I

CONNECT WITH US Send your comments to letters@prevention.com.
joined an acquaintance in You may send your comments, letters, stories, photos, images, text, content, in-
trying to walk 2,014 miles formation, and any other material (the work) to us in connection with Prevention.
Please include your full name, address, e-mail address, and phone number with all
in 2014. I bought a Fitbit work you send us, following the instructions (if any) we provide. We regret that we
and by mid-November cannot acknowledge or return any work. You must be a US resident and at least 18
to send us work. By submitting your work, you grant permission to Rodale Inc. and
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of Use at rodale.com/customer-care/terms-of-use.
Norfolk, VA

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Go to prevention.com/premium.
Tired of worrying about your weight with

warmer weather approaching? Join the
CLOCKWISE FROM TOP: DANIEL WARD/GALLERY STOCK. KANG KIM. CON POULOS
Prevention Premium
Summer Shape-Up Challenge!
It pairs the power of community with
our science-based exercise routines to
help you drop extra pounds quickly and
safely. The best part: Its fun!
If you love the smoothie Find out more about

bowl recipes on p. 76, our Americas Most
weve got more for you, Amazing Nurse contest
like this Peanut Butter (see p. 42), for which
& Jelly Smoothie weve partnered with
Bowl. Theyre packed The Doctors TV show.
with nutrition and Check Prevention Premium
take just 10 minutes for exclusive video with
to make! our five finalists!

NEWS, IDEAS, AND EXPERT ADVICE FOR YOUR HEALTHIEST LIFE
Pulse.
THE NOSE
KNOWS
Certain aromas, like those
of fresh flowers and bak-
ing cookies, can instantly
lift anyones mood. Now a
group of Hong Kongbased
medical researchers has
determined that scents may
help ease the symptoms of
clinical depression, too. After
examining data from a dozen
studies of aromatherapy, they
concluded that the popular
alternative medicine may be
an effective depression treat-
ment for many people.
To experience the benefits
at home, choose from among
these essential oils that are
recommended to boost mood
and ease stress or anxiety. Just
Lavender heat in a diffuser or prepare as
can do more than directed for a massage oil.
keep you calm. It can
Lavender Fresh and clean
also help with wound
healing, digestion, Frankincense Earthy and
insomnia, acne, relaxing
eczema, and muscle
Bergamot Citrusy
and joint pain.
Roman chamomile Strong
and sweet, blends well with
other oils
Learn more about aroma-
NICOLE YOUNG/STOCKSY
therapy and essential oils by

visiting the website of the Na-
tional Association for Holistic
Aromatherapy at naha.org.
PULSE
PREVENTING
THE NEXT
EBOLA
The Coalition for Epi-
demic Preparedness
Innovations, a new alli-
ance of governments and
charities, has allocated
$460 million to develop-
ing vaccines for viruses
they consider potential
dangers, including:
MIDDLE EAST RESPI-
RATORY SYNDROME,
which originated in
camels and is so far A Tip From a
limited to the region
LASSA FEVER, spread
Stroke Expert
by rodents and prevalent
in West Africa Q: Are there any vitamins or supplements that
NIPAH VIRUS, transmit- stroke survivors should take?
FROM LEFT: T_KIMURA/GETTY IMAGES. OBEWON/GETTY IMAGES

ted by infected pigs or A: A general once-daily multivitamin that contains
bats in parts of Asia B vitamins including folic acid may very well be
Theres no need to panic, beneficial. There is now a fairly strong and established
says Brian T. Garibaldi, link between folic acid deficiency and an increased risk
associate director of of stroke. I dont recommend any of the other sup-
the Biocontainment plements marketed for brain health. We dont always
Unit at Johns Hopkins
know whats contained in those supplements, and its
University, a facility that
trains US health care very hard for medical professionals to recommend
providers in handling things when we dont know whats in them.
epidemics. The like- David Chiu, medical director of the Houston
lihood of any one of Methodist Eddy Scurlock Stroke Center
these viruses causing a
large-scale outbreak is
low, he says. But having From the new book Healing the Broken Brain: Leading
a vaccine ready just in Experts Answer 100 Questions about Stroke Recovery,
case is smart. by Mike Dow and David Dow

BREAKTHROUGH
NEW TEST FOR

UTERINE CANCER
The Pap test is a
simple and effec-
tive way to screen
for cervical cancer.
PROGRESS Until now, however,
A Better Prostate
ELECTRON MICROSCOPY UNIT, CANCER RESEARCH UK/ANNE WESTON/VISUALS UNLIMITED, INC./GETTY IMAGES
there hasnt been an

equally simple way to
Screening test for endometrial,
or uterine, cancer.
FTER A positive result on a blood Scientists at
A test that screens for prostate

cancer, men usually go on to have
a biopsy for a more definitive diag-
nosis. British researchers say an MRI might be
a better screen. The scientists found that using
Western Connecticut
Health Network
have high hopes for
a procedure called
uterine lavage, which
involves flushing
MRI testing would allow more than a fourth the uterus with salt
of the men tested to avoid a sometimes painful water, then collecting
biopsy by identifying cases considered clini- the fluid to check it
cally insignificant, meaning they dont require for the presence of
cancerous cells.
treatment. Ask your doctor; diagnostic MRIs In a preliminary
are already available at some medical centers study, the lavage
in the United States. method identified
potentially cancer-
ous changes early.
Previous tests for
detecting uterine
$1 trillion cancer involved

anesthesia and an
operating room,
so the researchers
Estimated cost of treating are hoping that
cardiovascular disease this much easier,
less invasive test
in this country by 2035. In 2016, will soon be adopted
the gure was $555 billion. as routine.

Dont Blame
the Rain
espite the common
D belief that joint pain

signals a change
in the weather,
FROM LEFT: WIN-INITIATIVE/GETTY IMAGES. COURTESY OF BIRCHROSE + CO. APPS, FROM LEFT:
scientists cant find much
proof. Two recent Austra-
COURTESY OF AMWELL. COURTESY OF DOCTOR ON DEMAND. COURTESY OF HEALTHTAP

lian studies, one on knee
osteoarthritis and another
on lower-back pain, found
no significant link between
temperature, air pressure,
humidity, precipitation, or
wind and the onset or exacer-
bation of discomfort. Weather
can affect allergies, asthma, and
migraines, but the forecast most
likely isnt causing your knee
or back pain. Some researchers
surmise this belief may exist
because of confirmation bias,
which is when people
remember events (like
a storm that occurred
right after new knee pain)
that reinforce opinions they
already hold.
THE DOCTOR IS IN Amwell

YOUR POCKET Upload photos,
New digital apps provide connections to lab results, or other
information before
physicians via video, phone, or text message. video chatting
Here are three favorites, all of which offer with a doctor.
access to board-certified doctors who can Each consultation
diagnose and treat common complaints. costs $59.

PULSE
Natural Body- KNOW YOURSELF

If youve ever broken your
Mind Soothers arm, you might remember
that the radius and ulna are
Skin care company Birchrose + Co makes products the two bones of the fore-
for your body that have added benefits for your arm between the elbow
and wrist. And if youve
mood. The mix of wildflowers and herbs in this
ever felt pressure in your
Facial Steam (1) and the coconut and essential oils ears on a plane, you might
in this Body Polish (2) cleanse pores, buff rough know that the Eustachian
patches, and hydrate the skin while calming and tubes are involved. See
centering the mind. Use the Facial Steam anytime if you can identify these
your skin is feeling parched. Massage the Body five body parts by match-
Polish in circular motions ing the scientific name
with the definition.
to exfoliate in a warm
shower. ($22 and $36; Body Parts
shopprevention.com) 1. canthus
2 2. glabella
3. gnathion
4. hallux
1 5. pollex
Definitions
a. the tip of the chin
b. the corner of the eye,
where the upper and
lower lids meet
c. the big toe
d. the thumb
e. the part of the forehead
above the nose and
between the eyebrows
Answers: 1. b, 2. e, 3. a, 4. c, 5. d
Doctor on HealthTap
Demand Submit personal
Get a personal video health questions
chat with a doctor for for free, or sign up
$49 per consultation as a Prime member
via this service, for $99 a month for
cofounded by TVs unlimited 24/7 video
Dr. Phil. and text consults.

PULSE
1-MINUTE
MEDITATION
FOR
INSOMNIA
Lie down on your
back and place one
hand on the back of
your head, just along
the ridge of your skull.
Place your other hand
flat across your fore-
head and relax. Hold
Fungi Fever
USHROOM SALES are exploding,
M
your head until you
feel your pulse sync with unusual varieties like reishi up
up between both 91% in 2016 and the more common
hands. Youre sending shiitake up 26%. Theyre a nutri-
a signal to your ner- tious choicerich in antioxidants, B vitamins, and
vous system to bring minerals like selenium and copper. When theyre
blood to your brain exposed to UV light, theyre also high in vitamin D,
so you can relax and but weve missed out on that benefit because most
go to sleep. commercial mushrooms are cultivated indoors. Now,
though, producers are beginning to expose indoor
Lara Ann Riggio, mushrooms to artificial UV light, which mimics the
founder of the Lara effects of the sun. To ensure youre getting the boost,
Touch method of look for UV-treated or high in vitamin D on the
stress relief package, or seek out fresh wild mushrooms, grown
(thelaratouch.com) in sunlight, from your local farmers market.
ALEKSANDER RUBTSOV/OFFSET
30
How many minutes you should wait
to have your blood pressure
measured after drinking coffee
(or any caffeinated beverage)
PITAS: OG-VISION/GETTY IMAGES. PESTO: LABORER/GETTY IMAGES. TOMATOES: MATT RAINEY. PHOTOGRAPH BY JASON VARNEY; FOOD STYLING BY HADAS SMIRNOFF
15-Minute All-Organic Meal

Under $15
Heirloom Tomato Pita Pizzas
SERVES 4
Place 4 whole wheat Divide cup pesto Slice 6 oz fresh

pita flatbreads on among flatbreads and mozzarella into rounds
baking sheet. spread in even layer. and divide evenly
among flatbreads.
+ +
$2.69 $4.05 $3.99
Thinly slice 2 medium Top each pizza

tomatoes and layer onto with small or thinly
flatbreads. Cook in 450F sliced basil leaves.
oven until edges of pizzas
Total:
are golden, 10 minutes.
+ = $13.73
$2.00 $1.00
NUTRITION (per serving) 327 cal, 15 g pro, 28 g carb,
5 g fiber, 2 g sugars, 18 g fat, 8 g sat fat, 387 mg sodium
SMOOTHIE OF THE MONTH
WEIGHT LOSS
WINNER
his creamy and delicious
T smoothie harnesses the

fat-busting benefits of two
weight loss superfoods: strawberries
and avocados. The berries trigger
production of a hormone that may rev
metabolism and suppress appetite.
Avocados get a bad rap because of
their fat and calorie content, but the
fat is the healthy monounsaturated
PHOTOGRAPH BY DAVID MALOSH; FOOD STYLING BY HADAS SMIRNOFF; PROP STYLING BY PAOLA ANDREA
type that takes a long time to digest,
quells hunger, and has even been
shown to reduce belly fat.
STRAWBERRY-
AVOCADO
REFRESHER
Blend 1 cup halved strawberries,
avocado, lg frozen banana, juice
of half a lime, and a handful of ice.
NUTRITION 276 cal, 4 g pro, 38 g
carb, 12 g fiber, 17 g sugars,
15.5 g fat, 2 g sat fat,
10 mg sodium
Percentages AGE 5059 AGE 6069 AGE 70+
19 10 3
of adults who
own a wearable
tness device
like a Fitbit
PULSE
Know Your Nuts HIGH INTENSITY

A handful of nuts a day can reduce your risk of FOR YOUR
cardiovascular disease by 21%, thanks to a combo
of healthy fats, fiber, and other vitamins and HEART
minerals. Heres how they stack up (per 1 oz).
H
igh-intensity
interval
training is
the gold standard for
improving cardiovascu-
Almonds Cashews lar health, and its safe
162 calories, 14 g fat, 157 calories, 12.5 g fat, and effective for any
4 g fiber, 6 g protein, 7.2 mg 1 g fiber, 5 g protein, age, says geriatrics re-
vitamin E, 12 mcg folate, 0.3 mg vitamin E, 7 mcg searcher Eivind Wang of
76 mg magnesium, folate, 83 mg magnesium,
75 mg calcium, 1 mg iron 10 mg calcium, 1.9 mg iron
the University of Utah.
Do this routine twice a
week for best results.
1 Warm up by running
or walking for 6
minutes, working up
Hazelnuts Macadamia nuts to about 70% of your
176 calories, 17 g fat, 204 calories, 21.5 g fat,
3 g fiber, 4 g protein, 4.2 mg 2 g fiber, 2 g protein, maximum heart rate
vitamin E, 32 mcg folate, 0.2 mg vitamin E, 3 mcg (220 minus your age,
46 mg magnesium, 32 mg folate, 37 mg magnesium, times 0.7). You should
calcium, 1.3 mg iron 24 mg calcium, 1 mg iron be able to carry on a
conversation.
2 Run or walk uphill

for the next 4 min-
utes, or use a treadmill
Peanuts Pecans at an incline of 5 to 20%.
161 calories, 14 g fat, 196 calories, 20.5 g fat,
You should reach 85 to
CASHEW: MATT RAINEY. PISTACHIO: KANG KIM
2 g fiber, 7 g protein, 2.4 mg 3 g fiber, 3 g protein, 0.4 mg

vitamin E, 68 mcg folate, vitamin E, 6 mcg folate, 95% of your maximum
48 mg magnesium, 26 mg 34 mg magnesium, heart rate and be
calcium, 1.3 mg iron 20 mg calcium, 0.7 mg iron breathing heavily.
3 Slow to a conversa-
tional pace for the
next 3 minutes.
Pistachios
159 calories, 13 g fat,
Walnuts
183 calories, 18 g fat,
4 Repeat steps 2 and
3 three more times.
3 g fiber, 6 g protein, 0.8 mg 2 g fiber, 4 g protein, 0.2 mg
vitamin E, 14 mcg folate,
34 mg magnesium, 30 mg
vitamin E, 27 mcg folate,
44 mg magnesium, 28 mg
5 Finish with a
3-minute cooldown.
The entire sequence
calcium, 1.1 mg iron calcium, 0.8 mg iron
takes about 35 minutes.

PULSE
Your Fit in 10 Plan

Lose weight, build strength, and get inspired
MOVE OF THE MONTH
T Raise
his Fit in 10 move targets the flabby area
T right around your bra strap to slim your
THIS PAGE, FROM LEFT: MATT RAINEY. ILLUSTRATION BY ARTHUR MOUNT. MITCH MANDEL. OPPOSITE PAGE: MITCH MANDEL
silhouette, strengthen back muscles, and
correct your posture. All you need is a light
pair of hand weights. TRY IT Stand with knees slightly
bent, arms at sides, holding a weight in each hand. Hinge
at hips, keeping back flat, and bring weights in front of
knees. This is starting position. Raise arms out to sides,
MAKEOVER forming a T, squeezing shoulder blades together. Return
OF THE MONTH to starting position. Continue
JANICE for 20 seconds.
BISHKO This move helped

Age 52 me lose 3.5 inches
off my back, says
Pounds lost 13 Bishko. My shirts
Inches lost 11.25 are looser!
Administrative assistant
Janice Bishko had always
been lean, even after having
four kids. Then, in her 50s,
she began to gain weight.
Worse, she felt so stiff and EXPERT TIP
achy in the morning that she Keep palms
found it hard to get out of facing
bed. My pants were digging forward.
into me, and I was ready for
a nap by midmorning, she
says. But when she started 10 MINUTES TO SLIM
the Fit in 10 program, all that
changed. Now I can whip up & STRONG FOR LIFE!
a delicious meal or squeeze For the new 8-week program
in a workout in 10 minutes, that helped Bishko and other busy
she says. Its life-changing. women get in shape with 10-minute
After 8 weeks, shed lost 11
pounds and felt better than meals and 10 minutes of daily exercise,
she had in years: My clothes go to Fitin10SlimandStrong.com. Has
fit comfortably, and my pain Fit in 10 transformed your life? Send your
and exhaustion are gone. story to readerstories@prevention.com.

MEAL OF THE MONTH
Yellow Lentil Salad Cooking

healthy is
Rich in protein and full of flavor, this easy recipe is no longe
ra
perfect for spring and summer lunches. Consider struggle,
making extra: It stores in the fridge for up to a week. says Bish
ko.
Serves 1 1. Bring lentils and 2 cups

Prep time: 5 minutes water to a boil. Cook until
Total time: 20 minutes lentils are tender but not
mushy, 15 minutes.
c yellow lentils 2. Whisk vinegar, oil, mustard,
1 Tbsp white wine vinegar and lemon zest. Set aside.
1 tsp avocado oil 3. Toss cooked lentils with
tsp Dijon mustard tomatoes, cucumber, parsley,
tsp lemon zest and dressing. Top with cheese,
c halved yellow cherry if using.
tomatoes
c peeled and sliced NUTRITION (per serving)
cucumber 429 cal, 27 g pro, 61 g carb,
2 Tbsp chopped parsley 16 g fiber, 5 g sugars, 9 g fat,
1 Tbsp shaved Parmesan 1 g sat fat, 98 mg sodium
(optional)
Problem Solved!
Seasonal Allergies
BY RICHARD LALIBERTE
pproximately 10% of (summer), and ragweed (late
A adults suffer from the

sneezing, sniffling,
summer and fall). Allergies
can disturb sleep, disrupt daily
19
ILLUSTRATIONS BY RAQUEL APARICIO
and itchy eyes of allergic rhini- activities, lower productivity,

tis, popularly known as hay fe- and sometimes lead to sinus MILLION
ver. Though these allergies can infections. Thats especially The number
occur year-round, they usually true for those with persistent of American
hit during the growing season cases, defined as having adults reported
to suffer
that begins each spring. Trig- symptoms more than 4 days a from hay fever,
gers include mold (throughout week for more than 4 weeks a the most
the growing season), pollen year. These steps can help get common aller-
from trees (spring), grasses allergies under control. gic condition

SOLUTIONS
PREVENTIVE MEASURES
1
Avoidance
Keep your home as allergen-free as possible. Shut windows to keep
pollen out. Try to stay indoors in the morning and when its windy
thats when pollen counts are highest. (Check current levels at aaaai
.org/nab.) Take off your shoes and change clothes after coming
indoors. Dust with a damp cloth and use a vacuum cleaner with a
high-efficiency particulate air (HEPA) filter daily. Shower before bed
to rinse off pollen that collects on skin and hair during the day.
2
Air conditioning
Air conditioningwhether central or window unitfilters air so
allergens cant circulate. Even if you dont turn on the cool setting, run
the fan, says Janna Tuck, a spokesperson for the American College of
Allergy, Asthma, and Immunology and an allergist in Cape Girardeau,
MO. Change the filter at least every 3 months, and consider one rated
as having a minimum efficiency reporting value (MERV) of 11 or more,
which studies find removes allergens better than lower-rated filters.
3
Exercise
Allergy sufferers found that running on a treadmill at a moderate pace
for 30 minutes significantly relieved symptoms such as congestion and
sneezing in one small Thai study (intense workouts were less effec-
tive). Researchers suggest that the workouts are beneficial because
they help control allergy-fueling inflammatory proteins; plus, exercise
opens up nasal passages, which can ease congestion. The study didnt
look at whether outdoor workouts are also helpful.

HOME REMEDIES
1
Diet modification
If youre allergic to specific pollens, symptoms may get worse
(or you may notice new ones like an itchy mouth) after eating
produce that contains proteins similar to those pollens.
For instance, apples and cherries cross-react with birch tree
pollen, bananas and cucumbers with ragweed. If certain foods
trigger a reaction, avoid eating them raw; cooked versions are
fine, as heat breaks down the offending proteins.
2
Oral antihistamines
These OTC medications block the action of histamine, an inflam-
matory chemical the body produces during an allergic reaction.
Second-generation antihistamines (Allegra, Claritin, Zyrtec) relieve
symptoms without the drowsy side effects of older, first-generation
drugs like Benadryl. Most drugs from both categories start to provide
relief within an hour, but the older drugs reach peak effectiveness
in 1 to 2 days while newer drugs take 3 to 5.
3
Probiotics
Studies find that boosting the bodys friendly bacteria
with probiotics (found as supplements or in foods such as
yogurt or miso) may help prevent and relieve nasal allergies,
possibly by regulating the immune systems response. Clinical
trials havent determined which strains work best, but studies
often use lactobacilli and bifidobacteria strains in doses of
2 billion to 5 billion colony-forming units once or twice daily.

SOLUTIONS
MEDICAL TREATMENTS
1
Nasal sprays
Prescription-only antihistamine sprays such as Astepro or Patanase
have several advantages over OTC antihistamines. Sprays deliver
medication where symptoms occur, and they work within minutes,
says Andrew Murphy, a board-certified allergist at the Asthma,
Allergy, and Sinus Center in West Chester, PA. You can also use OTC
corticosteroid sprays (Flonase, Nasacort) to reduce inflammation.
Nasal antihistamines and steroids can be used together.
2
Immunotherapy tablets
Sublingual immunotherapy (SLIT) tablets deliver small amounts of
an allergen under the tongue to boost tolerance and prevent reactions.
Studies find that the three approved SLIT drugs (Grastek and Oralair
for grass allergies, Ragwitek for ragweed allergies) improve symptoms
by 20 to 38% for up to 3 years. You have to start taking tablets daily
at least 3 months before allergy season begins, and the tablets provide
relief only from the specific allergen in the formulation.
3
Allergy shots
With injected immunotherapy, your allergist custom-makes the
formulation to match your allergies. The benefits of shots are similar
to those of SLIT, but results can last for decades. The therapy takes
time, though: You start with weekly shots for up to a year, followed by
monthly shots for 3 to 5 years. After each injection, you must wait in
the doctors office for half an hour to make sure you dont have a severe
anaphylactic reaction, which is rare but possible.

SOLUTIONS
Does It Work?
The THE CLAIM: Just like your gut,
your skin has a microbiome
Dubious composed of live bacteria that

help it stay healthy. Most skin
creams that tout their probiotics
Science of dont actually contain live bac-

teria. Instead, they include parts
of the bacterias cells that their
Skin Care manufacturers say moisturize
the skin, reduce inflammation, or
inhibit harmful bacterial growth
and encourage growth of healthy
bacteria instead.
THE UPSHOT: Dermatologists say
HERES A constant that while probiotic skin care
T parade of miracle
skin creams enter-
ing the market that
promise fresher, younger skin.
We found facial moisturizers
has promise, lauding the benefits
now is premature. This is a fas-
cinating and emerging category
of skin care products, says
Patricia K. Farris, a dermatolo-
with three unusual new ingredi- gist at Old Metairie Dermatology
ents their manufacturers claim in New Orleans. But we need
can rebuild cells and promote more clinical studies to deter-
healing. These products are right mine whether they really can
on trend. But do they work? rejuvenate the skin.
Probiotics Eggs
THE PRODUCT: Skin care indus- THE PRODUCT: Skin care creams
try giants and smaller companies are being made with eggs in the
alike are capitalizing on the belief that nutrients found in the
popularity of these good bacteria, foodsuch as vitamins A and E,
creating probiotic technology protein, lutein, and zeaxanthin
they say will help protect skin have topical benefits.
from environmental toxins and THE CLAIM: For centuries, home-
slow the skins aging process. made facials have used egg

Marchese Johnson of Johnson
Dermatology in Fort Smith, AR.
And the whites collagen and
protein may temporarily shrink
pores but wont provide long-
term results.
Telomeres
THE PRODUCT: Every cell in the
body contains chromosomes
carrying genetic information,
and every chromosome is
capped at each end by a telo-
mere. Every time a cell divides,
its chromosomes telomeres get
a little shorter, an indication
SCIENCE that the cell is aging. Skin care
SAYS companies are linking their
Ingredients tied to fine-line and wrinkle creams to
discoveries in other the 2009 Nobel Prizewinning
fields of research may discovery that telomeres and the
not deliver anti-aging enzyme telomerase may hold
benefits.
the key to slowing aging.
THE CLAIM: New eye creams,
serums, and a time postponing
skin care line are claiming that
they can preserve telomere length
whites to make skin feel tighter. Cos- and reverse aging. One company even
metics companies are trying to harness says its products target and activate a
that effect by adding whites and yolks to specific human longevity gene.
ALPHA SMOOT PHOTOGRAPHY/STOCKSY
new facial formulations. One skin care THE UPSHOT: Preserving telomeres is
company is using the eggs of free-range beyond what a cosmetic can do, says
chickens, claiming they have more nu- Zoe Draelos, a clinical and research
trients than factory-farmed eggs do. dermatologist in High Point, NC: To do
THE UPSHOT: Eggs are nutritional super- that, youd have to get to the nucleus of
stars, but theres no proof that applying the cell and somehow change the DNA.
them topically can help preserve the And while researchers have identified
skin. Their vitamin A and E molecules a longevity gene in mice, science has
are likely too large to be absorbed by yet to find a similar anti-aging gene
the skin, says dermatologist Sandra in humans.

SOLUTIONS
Dr. Weil
Protect Your Teeth
An all-natural approach to jaw clenching
and teeth grinding
believe that mood disorders
B
RUXISM, THE
medical name for such as anxiety primarily
clenching your affect daytime bruxism, not
jaw or grinding the type of teeth grinding
your teeth, is a that occurs at night.
common disorder affecting up If you habitually grind
to 20% of adults while theyre your teeth or clench your
awake and 8% of adults while jaw during the day, stress-
theyre asleep, often as a relieving exercises may be
response to emotional stress. beneficial. I recommend do-
Symptoms include sore cheek ing the 4-7-8 breathing exer-
muscles, loose or temperature- cise at least twice daily. Sit or
sensitive teeth, frequent lie in a comfortable position.
headaches or earaches, and Keep the tip of your tongue
morning jaw pain. just behind your upper teeth
In the past, bruxism was throughout the exercise.
thought to be due to a mis- Inhale quietly through your
aligned bite (malocclusion), nose as you count to four in
but recent evidence suggests your mind. Hold your breath
that other factors are more
commonly at play, including
nervous tension or sup-
3 REASONS TO
Andrew Weil, MD, pressed anger, poor sleeping
is founder and conditions (too much light or
director of the
Arizona Center
noise, an uncomfortable pil-
low), or side effects of some
TREAT BRUXISM
for Integrative Left alone, teeth grinding can
Medicine. medications. Researchers cause these problems:

for a count of seven,
THE SLEEP CONNECTION
then exhale completely
Many people who grind their teeth at night
through your mouth to
also have other sleep problems.
a count of eight while
making a gentle whoosh
sound. Repeat the cycle 5% 27%
three more times. 33% have sleep
snore apnea talk in their
Regular physical sleep
activity, such as tai chi,
yoga, or brisk 20-minute
walks, can also make a
significant difference.
People with bruxism
should avoid consum-
ing alcohol late at night
because research has
shown that it makes jaw
ILLUSTRATION BY ARTHUR MOUNT. LAURA STOLFI/STOCKSY
clenching more frequent

during sleep, despite
alcohols sedating
effects. Sometimes doctors or dentists detect teeth grinding or muscle activity
prescribe anti-anxiety drugs or muscle in the jaw and help you generate a be-
relaxants, but there is little data to havioral response to reduce symptoms.
support this approach. Left untreated, bruxism can even-
Biofeedback, a learned mind-body tually damage your teeth, so seeing
technique that can enable you to influ- a dentist is important. He or she will
ence involuntary physical functions, can make sure your bite is normal and help
also be helpful for bruxism. Find a certi- you develop a method to manage the
fied practitioner in your area by visiting condition. For nighttime bruxism, a
the website of the Biofeedback Certifi- dentist can prescribe a special mouth
cation International Alliance (certify guard to reduce the wearing down of
.bcia.org). He or she will use sensors to tooth surfaces.
Damage Tension Disorders of the

to teeth headaches jaw joint

SOLUTIONS
Dr. Low Dog

Growing
Natural Cures
These four herbs can treat common ailments.
ILLUSTRATION BY ARTHUR MOUNT. PHOTOGRAPH BY JASON VARNEY; PROP STYLING BY PAOLA ANDREA
intestinal gas, abdominal
E
VERYONE
should grow cramping, and diarrhea. Men-
at least a few thol, the active compound in
herbs at home peppermint, can also help loos-
whether in an en phlegm and ease a cough.
outdoor garden, a few pots, Sage (Salvia officinalis)
or a window box indoors helps clear the mind and
to treat everyday ailments. improve cognition. The herb
For a basic medicinal herb also aids digestion and helps
garden, I recommend four relieve hot flashes. Sages an-
common plants that thrive in tibacterial compounds soothe
ordinary conditions: lemon coughs and sore throats and
balm, peppermint, sage, and heal cuts and scrapes, too.
thyme. They can be used in Thyme (Thymus vulgar-
teas, tinctures, and salves to is)which contains thymol,

treat a variety of common an antimicrobial thats the
aches and pains. Heres more primary ingredient in many
on each herb. mouthwashescan help fight
Tieraona
Lemon balm (Melissa colds, coughs, and congestion.
officinalis) helps relieve head- And, like sage, thyme can be
Low Dog, MD,
is a physician, aches and muscle tension, made into an effective salve
educator, author, ease indigestion, and reduce for cuts and scrapes.
and expert in the the severity of cold sores. Use the recipe at right to
fields of integrative
medicine and Peppermint (Mentha make a delicious, soothing tea
womens health. piperita) relieves nausea, from any of these herbs.

PEPPERMINT
SAGE
HOW TO MAKE
AN HERBAL TEA
THYME
Pinch or snip leaves as

you need them. Steep
1 Tbsp leaves in 8 to
10 oz hot water for 5 to 7
minutes. Strain and drink.
SOLUTIONS
Dr. Kerner
Moving Beyond Betrayal
Indelity tears apart many marriages.
It doesnt have to.
OME OF the foundation. Do both partners
S strongest couples
I know are the
ones who survived
infidelity. Their se-
cret: They were willing to go to
the basement. Let me explain.
In couples therapy, I com-
want to rebuild? Its not uncom-
mon to feel unsure about the
marriagebut these steps may
help when couples are willing to
try to repair the relationship.
Be honest. Sometimes the

pare a marriage to a house. unfaithful spouse withholds
The main floor is where we information in an attempt
eat, sleep, argue, laugh, make to prevent further distress.
love, and deal with lifes This can be more damaging
problemseven potentially than the affair itself because
destructive ones like infidelity. it undermines trust. Every
The basement is our emotional betrayed spouse is different in
underground (our own and terms of what he or she wants
the one weve built with our to hear: Some need every de-
partner). Down there are our tail; others just want to know
vulnerabilities, our traumas, theyve heard all the painful
and our childhood legacies. news. The unfaithful spouse
The goal is to create a staircase should try to reveal as much
Ian Kerner, PhD, so we can better understand as his or her partner asks
is a licensed ourselves and our partners. foreven if thats difficult and
psychotherapist Infidelity is like a bomb shame-provoking. Its about
and a nationally
recognized sexuality going off, and afterward taking a step into the past so
counselor. youll need to examine the you can go forward.

conflict. For this, you need to
go to the basement, where I
often advise couples to think in
terms of letting their differ-
ent parts communicate. The
protective or defensive part
is quick to react and engage
in battle. The wounded part
feels the pain of betrayal or the
guilt of having inflicted hurt.
The longing part wants to feel
connected and safe again. Ill
To reconnect ask partners to begin their
after a betrayal, statements with The wound-
a couple needs to ed part of me is feeling And
be willing to plunge Ill redirect them to focus on
into a deeper constructive feelings, like vul-
emotional
nerability and longing, so they
realm.
can emerge from the basement
feeling safe and hopeful. For
help with this, talk to a coun-
selor or pick up Sue Johnsons
book Hold Me Tight.
Move ahead. Its time to focus on Be patient in the bedroom.

ILLUSTRATION BY ARTHUR MOUNT. GENCHO PETKOV/STOCKSY
healing and reestablishing trust, but Some couples find that sex heals and
many anxious spouses become fixated takes them where words cannot, while
on the details and keep asking questions. others are reluctant to return to the
If youre inquiring more than once or marriage bed. If youre in the latter
twice, youre probably less focused on the group, go slow. Start by focusing on
information and more focused on gain- nonsexual intimacyholding hands,
ing reassurance and connectionbut the sitting side by side, hugging, perhaps
repetition can exacerbate the pain rather kissing. Then commit to 30-minute
than alleviate it. Write the question sessions twice a week that involve
down and sit on it for a few days. If it still whatever feels like the right next step:
feels relevant, go ahead and ask. touching above the waist or giving each
other a tender massage. The key is to
Head to the basement. One major show patience and to understand that
challenge is learning to communicate rebuilding takes place gradually, brick
in a way that doesnt lead to escalating by brick.

SOLUTIONS
Good Food
Healthy fewer calories or less sugar.
Manufacturers may add other
Choices ingredients such as sugar, salt,
or artificial flavoring to make
That Really up for the lost taste, says

Philadelphia-based nutritionist
Ha Nguyen. It may sound coun-
Arent terintuitive, but full-fat dairy is

actually better for you.
BY PERRI ORMONT BLUMBERG
2 Steering
of carbs.
clear
Carbohydrates provide
vitamins, minerals, and fiber
OU MAY have and are our bodies main fuel
Y incorporated some
of these seemingly
helpful nutrition
guidelines into your lifestyle for
years, but we know now that they
source, says Florida-based reg-
istered dietitian Gisela Bouvier.
When we completely avoid
carbs or our intake is minimal
for a long time, our glycogen
could be sabotaging your health. stores become depleted and
our bodies start to rely solely
1 Choosing low-fat
or fat-free dairy.
New research shows no link
on energy from fat, in a process
called ketosis.
Relying on fat as energy
between full-fat dairy and sounds like a positive, but this
heart diseaseand no link to isnt the healthiest way to lose
type 2 diabetes or weight gain, weight. The accumulation of
either. That may be because ketones can lead to headaches,
the fatty acids in dairy have nausea, difficulty concentrat-
beneficial metabolic effects. Fat ing, and high cholesterol. So go
also promotes satiety and can ahead and avoid simple carbs
limit overeating. Additionally, like doughnuts and muffins.
products labeled low-fat or But keep complex carbs like
fat-free dont necessarily have whole grains, legumes, fruits,

and vegetables in your
diet even when youre
trying to lose weight.
3 Eating
low-calorie
frozen entres.
Ive had clients who
will eat a frozen meal
that contains 150 to
200 calories for dinner,
in hopes of slimming
FROM TOP, LEFT TO RIGHT: OFFSET: JOHNR. MARK PLATT. GETTY IMAGES: FOOD. FOOD COLLECTION. DAN NOURIE
down, but this is too

small a meal, says New
Jerseybased nutritionist
Amy Gorin. If you eat
too little throughout the
day, you could slow your
metabolism. To amp
up these small-portion meals, which The MIND Diet. If youre looking for a
tend to include an adequate amount of protein source thats satiating and con-
protein but skimp on other nutrients, venient, Moon suggests opting for a
add a side of veggies and some fresh rotisserie chicken instead. Remove the
fruit. If your meal lacks starches, add skin to lower the fat and salt content.
a small side of whole grains or a baked
sweet potato.
5 Avoiding fruit because it
has too much sugar.
4 Choosing deli meat as
a source of lean protein.
Yes, deli meats like roast turkey or
Although fruit contains the sugar
fructose, its impossible to eat so much
fruit that it causes weight gain, says
cooked ham are a speedy way to fill Bouvier. Beyond its filling fiber, fruit
up. But beware: The World Health has many nutritional benefits, and
Organization recently classified omitting it from your diet means miss-
processed deli meats as carcinogens, ing out on important vitamins, miner-
linked to an increased risk of colorec- als, and disease-fighting antioxidants.
tal cancer. Theres a more immediate Whats more, avoiding fruit means
reason to cut back, too, which is that you may replace it with a higher-
the salt overload in these meats can be calorie sweet snack, like a processed
dehydrating and bloat-inducing, says snack cake or candy bar, which may
nutritionist Maggie Moon, author of cause weight gain, she adds.

Most married couples
dont have to go through
what we did at such
a young age, says
Danielle Denlein. Its
brought us closer.
PERSONAL JOURNEY
Danielles Heart
She was healthyuntil, all of a sudden,
she wasnt. After a trip to hell and back,
Danielle Denlein is thriving and has dedicated
herself to helping others avoid a similar ordeal.
AS TOLD TO JEN MCCAFFERY // PHOTOGRAPHS BY JASON VARNEY
t age 35, my life seemed perfect. My husband
A and I had just brought our newborn daughter,

Lily, home from the hospital. I was recovering
from a C-section, but I felt so good the next day
that I decided to make banana bread. Lily and
our toddler son, Hudson, were napping when the pain began.
At first, I thought it could be heart- my chest. I asked her to call 911.

burn. But as the ache got stronger and Paramedics rushed me to the hos-
radiated down my left arm, I realized pital, where a doctor asked me about
it was something worse. I think Im risk factors for a heart attack. I dont
having a heart attack, I told my mom, have heart disease. I dont smoke. Im
whod flown out from the East Coast healthy, I told him.
to our home in Orange County, CA, to But the EKG showed otherwise. Id
help with the kids. You just had major had two spontaneous coronary artery
surgery, she said. Go lie down. Youre dissections, or SCADs. My arteries
doing too much. had suddenly torn in two different
By then, pain was stabbing through places, causing 95% blockage in the

PERSONAL JOURNEY
left anterior descending artery of my to machines. I learned that 40% of the

heart. The doctors told me they were muscle in my heart was now dead.
prepping me for emergency surgery. When the staff finally told me it was
As I was being wheeled down the hall- time to go home, I was surprised by the
way to the cath lab, my husband, Shawn, dread that overshadowed my desire to
rushed into the hospital and kissed me. see my children. I was terrified of hav-
It was our seventh wedding anniversary. ing another heart attack, even though
Inside the lab, I was terrified but had my doctor explained that what had
only one thought. I grabbed the cardiol- happened to me was rare and that he
ogists arm and said, I have a newborn thought my SCADs could be linked to
at home. You have to save my life. the hormonal changes of pregnancy.
Thankfully, I made it through the On the car ride home, I remember
procedure. My doctors inserted a bal- looking at the trees and sky with new
loon pump and several stents to keep eyes. Everything was so bright and
my arteries open. I spent the next week vivid, and I felt lucky to see the world
recovering in the hospital, hooked up again. I took a deep breath and tried to
I tell my kids Im
raising money for re-
search that can keep
other moms alive,
Danielle says of her
advocacy work.
HAIR AND MAKEUP BY ELIZABETH JACOBS

focus on my kids and my recovery. The Heart
Within a week of getting home, Attack You
though, I realized that my medical
problems were just beginning. The Cant Predict
SCADs set off a series of complications While exercising and eating right
that landed me in the hospital twice can reduce the risk of a heart
over the next few months, nearly taking attack caused by coronary artery
my life again. When I went home after disease, spontaneous coronary
the last surgery, I felt like Id been hit artery dissections (SCADs) can
with a baseball bat. strike active, healthy women
Even though I knew my kids needed ages 60 and younger, says
Sharonne N. Hayes, a cardiolo-
me, and I was desperate to make up
gist at the Mayo Clinic in Roch-
the bonding time Id missed when
ester, MN. Although scientists
Lily was born, I could barely find the
are still searching for a potential
energy to hold her, let alone play with
genetic predisposition, they
Hudson. Instead, I crawled into bed know that women who are preg-
and stayed there. I was too numb from nant or were recently pregnant
depression and post-traumatic stress are at greater risk. Stress and
to take care of them. extreme physical exertion may
Questions swirled in my mind and also increase the risk.
challenged my faith. Why would God To protect yourself, know the
almost kill me on my wedding anni- warning signs. The symptoms
versary, a few days after bringing this of SCAD are the same as those
beautiful baby girl into the world? It of a regular heart attack, but
wasnt until Shawn pointed out that healthy people often discount
God actually saved my life on our an- them as acid reflux or an anxi-
niversary that I realized I had another ety attack, says Hayes. Heres
reason to celebrate that day. what to watch for.
OPain, pressure, or discomfort
That aha moment changed my per-
spective and helped me get back to my in the chest; may radiate to the
life and family. I started setting small shoulders, arms, back, or jaw
OShortness of breath
goals each day, like taking a shower or
ONausea or vomiting
a 10-minute walk. Little by little, as my
OLightheadedness, sudden
energy and mood improved, I began to
dizziness, or racing heartbeat
feel more like myself. I was thankful that OUnusual fatigue
I was able to be a mom and wife again. OBreaking out in a cold sweat
Although I didnt have the stamina Find more information at
I used to have, I was soon thinking scadresearch.org and
about returning to work. Before going scadalliance.org.
on medical leave, Id loved my job as a

PERSONAL JOURNEY
sales rep for a specialty gift company. which really helped. About a year and
Being a working mom was the best of a half after my heart attack, we moved
both worldsI loved my family but back to the East Coast to be closer to
also took pride in my career selling our families.
home decor to small businesses and For the next few years, I got to watch
wanted to get back to it. my kids grow into amazing people.
My doctors allowed me to return Hudson is a terrific big brother, and
to work about 4 months Lily is spunky and sweet.
after my last surgery. She completes our
But I quickly discovered I felt a desire family, and I would go
that my health couldnt to connect through it all over again
withstand the demands to have her in our lives.
of being a mother and
with other Nevertheless, I still
working full-time. Ex- survivors. felt a desire to con-
hausted and often short As we started nect with other SCAD
of breath because my to share our survivors who would
heart couldnt pump fast stories, I no understand what I had
enough, I felt like I was longer felt been through. They
failing at both roles. so alone. werent easy to find, as
When I fainted while SCAD is uncommon, but
standing by Lilys crib in I finally discovered some
the middle of the night, fellow survivors in a
I knew I had to resign. But I felt like closed Facebook group. As we started
another part of my identity was being to share our stories, I no longer felt so
taken away from me. My heart attack alone. Eventually, I became involved in
had robbed me of my health, and now fund-raising for SCAD research.
it had also stolen my career. Today, educating people about SCAD
It took me about 2 years to grieve has become a vital part of my lifes
the loss of the life I once knew. As a work. Its given me a new purpose while
first step, I tried to focus on the posi- allowing me to care for my health and
tive. Now that I had more free time, I family. Every time my kids blow out
could make my health a priority. Med- their birthday candles, its a victory for
ication side effects and lack of exercise mebecause Im still here.
had added 30 pounds to my frame, so
I went back to the gymmodifying
workouts because of my heartand TELL US YOUR STORY
Wed love to read about your
got back to cooking healthy meals for
personal journey. Send your story to
my family, as I used to do before my readerstories@prevention.com and we
health problems began. I also talked could include it in an upcoming issue.
through my emotions with a therapist,

Heart health is
a family affair
Tktktkt active for the Denleins.
pulled me out of In June, theyll
my depression walk together in
and made me love, the SCAD 5K in
appreciate, and Bethlehem, PA.
challenge myself
on every level,
says Smith.
REALITY CHECK
Myths About
STRESS
5
The truthand tall tales
about tension
he dictionary defines stress as a state of mental or emotional strain
T or tension resulting from adverse or demanding circumstances.
And you know it when you have it. Its been blamed for so many health
consequencesweight gain, hair loss, insomnia, even heart attacks
that its been dubbed an epidemic, naturally stirring up misinformation
and myth-conceptions about it. We examined five of them.
BY SARAH KLEIN ILLUSTRATIONS BY MICHAEL BYERS

PHOTO CREDIT HERE
a support group or thera-
pist. These positive coping
strategies are linked to a
lower risk of developing
PTSD after trauma.
MYTH 5: Stress is an
inevitable outgrowth
of modern life.
MYTHBUSTER: Stressful
events may be unavoid-
able, but your reactions
determine whether or not
you feel stress.
Imagine this often-
cited example: An expe-
rienced skier approaches
an icy slope with excite-
ment, while an inexpe-
rienced skier instead
worth having a heart attack over? Is this feels fear. Theres only one way down
worth getting dementia over? Sood says. the mountain, but the two skiers have
Putting the stressor in perspective may different impressions of the descent.
remind you to stay calm. In the same way, people armed with
effective relaxation tools can navigate
MYTH 4: Most people exposed the icy slopes of modern life. If youre
to severe stress develop PTSD. stuck in traffic, for example, the stress
MYTHBUSTER: Some 10 to 15% of people you feel is optional, Sood says.
who live through traumatic events ex- TIP: Accept your circumstances and
perience post-traumatic stress disorder, reframe your emotional response to
Sood says. Factors that increase a per- them. Regularly practicing mindfulness
sons risk of developing the condition by focusing on the present moment
include a past history of mental illness builds resilience, meaning youll be
or substance abuse, lack of support less likely to lose your cool next time
after a traumatic event, and additional youre stressed. In a traffic jam, breathe
stress in the wake of the trauma, like deeply, notice how your body feels, and
the loss of a loved one. become aware of everything you see
TIP: Social support is key, mentions and hear. Until the cars start moving
Sood. Talk with trusted friends or family again, youll feel calmer than if you let
members, or seek professional help from your mind wander.

Nurses
We Love
Prevention and The Doctors
honor them for their
compassion, commitment,
and expert care. Here are
the ve nalists in our
Americas Most Amazing
Nurse contest, in their
own words.
PHOTO CREDIT HERE
As told to Karen Cicero

Photographs by Ari Michelson
TRIBUTE
TUNE IN
Were joining with
The Doctors TV
show, which will
feature our finalists
this month. (Check
thedoctorstv.com
for local listings.)
The winning nurse
will be announced
on The Doctors
PHOTO CREDIT HERE
and will appear in

the June issue of
Prevention.

The best way
to love others
is to make
everything
around them
easier.
TRIBUTE
Sandy Cross
Breast Cancer Patient Navigator, age 54
Huntsville Hospital, Alabama
Spearheaded innovative programs for women with breast cancer, such as

a postsurgery occupational therapy plan and post-treatment wellness classes
Raised more than $200,000 for women who lose income while being treated
Created and leads a team of volunteers to help patients get to their appointments
I HAD BEEN a surgical trauma nurse world to turn upside down. It wasnt
in the intensive care unit for more than long before I started the Breast Cancer
20 years when one of my former supervi- Patient Assistance Fund through our
sors asked me to apply for a new hospital hospitals nonprofit foundation to help
position. Id be a navigator, helping patients with car payments, rent, util-
patients understand the type of breast ity billswhatever they needed until
cancer they have and the treatment they could work again.
options and resources available to them My patient Bonny received money
in our community. Although I had no from the fund. But she needed some-
experience in this specialty, I had a gut thing more: a place to stay. She was a
feeling that it was my calling. I was right. single mom, disconnected from her
On the first day of my new job, I family and facing breast cancer so
asked to have my cell phone number aggressive that it required chemo before
on my business cards so patients surgery. Her 8-year-old daughter was her
SCRUBS PROVIDED BY SCRUBS AND BEYOND
could reach me 24/7. And they did. I everything. One summer during Bonnys
answered their questions about chemo, treatments, the two of them spent
radiation, and clinical trials, but I weekends at my house on a lake until she
also became their confidante: Some could manage on her own. Her daughter
patients told me how sad they were and I rode horses, fished, and floated in
about losing their hair; others shared inner tubes while her sweet mama slept.
their terror about losing the battle. I want all my patients to know that
Above and beyond everything else, I Im willing to do just about anything
listened to their worries about their to get them through the journeyand
family lifemany of them had children come out on the other side stronger.
at home, and they didnt want their Always look forward.

TRIBUTE
April Oliver
Captain, United States Air Force, age 46
Joint Base Elmendorf-Richardson, Alaska
Has spent 20 years in the air force Assisted in 180 medical

evacuation missions In 2016, rated No. 1 among 139 captains by
the Commander of the 673rd Medical Group Volunteers for the
WARDROBE STYLING BY KATY ROBBINS; HAIR AND MAKEUP BY ADRIAN ALVARADO AND ROLAND BRUMMER
Wounded Warrior Project and the American Red Cross
MY MOTTO, Live life silly, might therapist, and I had to function like an
seem unusual for a military nurse, but ICU in the sky. Wed pick up a soldier
having fun on the job is the only way to from the battlefield and work like
survive the stress. One Halloween, I was crazy to keep him alive, sometimes up
in an ICU in Afghanistan treating our to 9 hours, until we reached his home
wounded soldiersmost were sedated, country. We had limited space and
missing limbs, hooked up to breath- resources. Tubes were everywhere. I got
ing tubes, or burned from blasts. My pretty skilled at mixing medications and
patients also included the injured enemy hanging IVs during turbulence. One
who fired the bombs that hurt our men time I even had to defrost plasma using
and women. Its so difficult emotionally a bedpan filled with hot water from the
to follow the code of ethics and treat the pilots coffeepot. During these intense
enemy just like your own soldiers, yet its hours, Id still chime in with a sarcastic
a nurses job to provide everyone with line to make my teammates laugh.
the most compassionate care possible. Im now working in an ICU in Alaska,
The mood had been grim. So I decided caring for soldiers and veterans and
I was going to make myself a costume. their families. It brings me joy to see
With red duct tape, yellow construction patients able to go home with their
paper, and my physical training shorts, loved ones. When I wheel them out for
I became Wonder Woman for a day. discharge, I give them a hug and say,
On my most recent deployment, as Well, I hope I never see you again
part of the air forces Critical Care Air unless its at the grocery store. They
Transport Team, a doctor, a respiratory always laugh at that.

Id do anything
to keep
spirits high.
I treat the
person and
the family
holistically.
TRIBUTE
Billy Rosa
Palliative Care Nurse Practitioner Fellow, age 34
Memorial Sloan Kettering Cancer Center, New York City
Edited two nursing books on leadership and global health Volunteered

at Agahozo-Shalom Youth Village in Rwanda, a haven for the countrys
most traumatized youth Cofounded the New York City chapter
of the American Holistic Nurses Association
I WAS ALWAYS a bit of an over- was brain dead not long after his wife
achiever. I dreamed of being on Broad- died, he screamed and collapsed. I ran
way during childhood, graduated from a down the hall to help carry him to an
performing arts university, and danced empty room. There was no bed in it, so
in the Radio City Christmas Spectacular we laid him on the floor. I got down next
at age 23. But my dreams collapsed one to him, and we prayed. He had no idea
day when I fractured my hip during a who I was when I saw him later, and
Broadway audition. Suddenly, I couldnt thats OK. Thats what nurses do.
take care of my most basic needs. My My ICU job was powerful and reward-
mom had to bathe me. If there was a ing, but I wanted to do more: I got my
silver lining, its that my parents loving masters degree and shifted my focus to
care inspired me to pay it forward rather palliative care, where I thought I could
than sulk in self-pity. Less than 3 years make a bigger difference. At the end
after the accident, I had become an RN of life, peoples suffering, regrets, and
and was working as a critical care nurse. questions come to the surface. I listen
I made so many emotional connec- to them talk about pieces of themselves
tions in the ICU. One new mom, Lorna, they feel they may have lost along the
SCRUBS PROVIDED BY MEDELITA
went into respiratory distress after child- way. I give them the pain medication
birth. I tried to reassure her before she they need. And I guide their families
fell out of consciousness. When she woke toward decisions about their care.
up, she said, There was a moment when I recently spent a year in Rwanda,
I wanted to let go, but then I remem- helping to implement the countrys first
bered your voice telling me Id be OK. masters program in nursing. Gandhi
Other times, I went unrecognized. said, In a gentle way, you can shake the
When a father learned that his daughter world. Thats what Im aiming for.

TRIBUTE
Laura Clary
Manager of the Sexual Assault Forensic
Examination & Domestic Violence Programs, age 32
Greater Baltimore Medical Center, Maryland
Manages a team of 13 forensic nurses and 5 victim advocates who see more
than 400 cases a year Completed her forensic certifications while working
full-time in the emergency department Raises money to fund sexual-assault
examinations, which are offered at no charge to patients
I MEET my patients on whats likely the I once helped a little girl who was
worst day of their lives. Some are hyster- molested by someone she trusted. She
ical; others are depressed. Many blame came to the hospital with her family
themselves for being sexually assaulted. and, like most children, was incredibly
I sit down with each of them, and I anxious. With kids, it can be difficult
take my timein some cases, 4 hours to complete a full exam, but within a
or moreto listen, conduct an exam, few minutes, I had gained her trust by
photograph injuries, and collect other showing her the exam room and letting
evidence, all of which may be used to link her play with supplies like the ones I
a suspect to a crime in court. would be using. I didnt want her to be
Caring for victims of violence can surprised about anything. During the
SCRUBS PROVIDED BY SCRUBS AND BEYOND
be emotionally demanding but also exam, I was able to collect all the swabs
rewarding, knowing that we play a part and take all the forensic photographs.
in our patients recovery. I especially Afterward, she surprised me with a hug.
want someone to be there for our most She told me she felt so brave and knew
vulnerable patients: children. When her family would be proud of her.
I started working at our center, we Sometimes I take the stand and testify
werent certified to help kids who had about my findings. Its a great feeling to
been molested or abused. I recog- know that Im not only helping to get
nized the need in the community and dangerous people off the streets so they
obtained the required certifications so dont hurt others but also getting justice
we could expand our services. for our patients. They deserve that.

This job
has opened
my eyes to
something
deeply painful
but very real.
I make a
difference for
women with
disabilities.
TRIBUTE
Daniella Casimir
Advanced Practice Nurse, age 38
NYU Hospital for Joint Diseases, New York City
Earned a doctorate in nursing in 2015 Volunteered in Haiti as part of

the earthquake relief team Collaborates with other health care centers
to raise awareness about disorders affecting disabled women
Hosts health workshops in the community
MY FAMILY came to America from Pap tests, breast exams, and gynecologic
Haiti the summer before I started services. I expanded our coverage to
eighth gradeand we couldnt go back include primary care. Now women can
because of the political unrest. It was receive their checkups, vaccines, and
hard on us. But even in a new coun- other preventive services under one roof.
try, my parents showed other people I also take care of patients when
kindness and compassion. They loaned theyre sick. A few years ago, I noticed
them money, gave them food, and even that disabled women seem to be more
allowed their friends children to stay prone to urinary tract infections and
with us so they could fulfill their Ameri- dont respond as well to traditional
can dreams. After high school, I wanted treatment. The UTI would recur time
to find a career that would honor my and again. I conducted a study to
parents generous spirit. figure out the best way to handle these
For the past 5 years, Ive been lucky infections, and the clinic changed
to treat patients who have largely its protocol to center on my research
been forgotten: women with physical findings. Since then, the rate of hospi-
disabilities. They travel from all over talizations and recurrence has dropped
SCRUBS PROVIDED BY MEDELITA
the country to the outpatient clinic at nearly 20%.

our hospitals Initiative for Women with My patients are in wheelchairs, walk
Disabilities. Some were born with the with canes, have service dogs. They
condition they have (like cerebral palsy might not be able to physically go inside
or spina bifida), and others became some medical offices, let alone receive
disabled later in life (from multiple care. I take great pride in being able to
sclerosis or a spinal-cord injury). Before not only care for them but also research
I came on board, the center provided how to make their lives better.

HEALTH
JUST LIKE
Pretend pills can be an effective

treatment for some patients:
8 things you need to know about placebos.
BY TO N I G E R B E R H O P E
ERIC JACOBSON/GETTY IMAGES
HEN LINDA BUONANNO wanted to go to the beach or join
friends for a night out dancing, she wouldnt eat for 2 days before.
I was so worried Id have cramps and diarrhea, says Buonanno,
now 70, whod developed irritable bowel syndrome about
22 years ago. Though she found some relief with OTC medicines,
she still had concerns about when her symptoms would erupt.
Then, about 12 years ago, Buonanno joined a trial of a new IBS drug at
Harvards Beth Israel Deaconess Medical Center. After 3 days she began to feel
better, and by the fourth day she had no symptoms at all.
But 3 weeks later, after the trial had ended, Buonanno was just as miser-
able as she had been before. Please, she begged her doctor, let me take
those pills again.
It wasnt until last November, when her physician was able to undertake
another trial of the same drug, that Buonanno resumed treatment. Again, she
became symptom-free in a few days.
What was in those white capsules that brought Buonanno such relief?
Literally nothing. The pills in both trials were placeboscapsules filled

HEALTH
with inactive ingredients like cellulose on conditions that involve pain, depres-
and sugar. Whats more, Buonanno sion, anxiety, and fatigue. Placebos can
knew she was taking a placebo in both even help control heart rate and blood
studies. But the combination of being pressure. Today medical researchers
prescribed the pill plus being in a trial are studying how placebo power can
and having regular, engaging conversa- be enhanced and how anyone can tune
tions with one of the researchers gave in to it to help the mind heal the body.
her the relief she couldnt find with Heres whats known so far.
conventional medications.
It turns out that nothing can heal WHAT EXACTLY IS A PLACEBO?
and that the mere act of taking a new You probably first experienced the
medicine, even one with no active power of the placebo effect when you
ingredients, can provide relief if the were a small child and your mothers
person taking it believes it can. The kiss made a cut stop hurting. Mom
studies Buonanno participated in, and was onto something. A placebo is any
others like them, show what a power- kind of medical treatment that has no
ful effect our thoughts about the care obvious physiological reason to have an
we receive have on physical healing. effect: a pill with no ingredients that
The phenomenon is called the placebo would affect the condition, acupunc-
effect, and it occurs when treatments ture with retractable needles, or fake
that have no physical reason to work surgery that only involves prepping a
that is, drugs that have no active ingre- patient and making him believe he will
dientsstimulate real physiological be operated on.
Expectation is a powerful trigger.

Your doctor handing you a prescription can make
you feel bettereven before you fill it.
responses. Experts say that people cant The placebo effect works for condi-
think themselves well and that sham tions that involve the brain, like pain,
treatments wont eradicate viruses explains Ted Kaptchuk, director of the
or cure life-threatening illnesses like Program in Placebo Studies and the
cancer. But the placebo effect can help Therapeutic Encounter at Beth Israel
the body help itself. Deaconess Medical Center. It doesnt
So far placebos have been shown to change the underlying biology of an
be beneficial for a wide range of disor- illnessthats why you wouldnt use
ders and seem to have the greatest effect it for fighting cancer or lowering

cholesterolbut it changes the way you
react to the illness.
WHY ARE SCIENTISTS INTER-

ESTED IN PLACEBOS NOW?
Doctors have known about the
placebo effect for centuries, but it
wasnt until the World War II expe-
riences of US Army medic Henry K.
Beecher that the scientific spotlight
began to shine on the phenomenon.
At a loss for how to proceed when
supplies of morphine ran out,
Beecher discovered that surgical
patients experienced significant
relief from simply being told that
their injectionsof plain saline solu- Universitys Mind & Body Lab.
tioncontained the powerful painkiller. Its a way of recruiting the bodys
Now placebos are often used in trials natural healing powers.
of new drugs. In a standard double-
blind study, one group of patients HOW DOES
receives the new medication and a A PLACEBO WORK?
control group receives a placebo. When youre given a pill, whether
The structure ensures that the trial inactive or active, your brain responds
accurately measures the effect of the to the expectation of relief. It releases a
new drug. For instance, if 90% of the cascade of chemicalsnatural pain-
patients taking the new drug reported killers like endorphins, for example.
feeling better, it would be easy to Studies have shown that people with
conclude that the new drug worked Parkinsons disease, who dont produce
well. But what if, in the same study, enough of the brain chemical dopa-
75% of the control groupthe group mine, enjoy an uptick in dopamine
taking the placeboalso said they felt levelsand a drop in tremors and other
ERIC JACOBSON/GETTY IMAGES
better? Scientists take the difference symptomswhen they take a placebo

between the two resultsin this case, but believe theyre receiving L-dopa,
15%to more accurately determine the a dopamine precursor. Expectation is
effectiveness of the new drug. such a powerful trigger that the act of
But the placebo effect goes far beyond your doctor handing you a prescription
what happens in clinical trials, says can make you feel bettereven before
Alia Crum, an assistant professor in the you fill it. Says Crum, Your mind-set
department of psychology at Stanford shifts from Im sick! to Im healing.

HEALTH
WHEN ARE PLACEBOS them said it was fine as long as the physi-
USED, OTHER THAN IN cians believed the treatment might be
MEDICAL EXPERIMENTS? helpful and explained it to their patients.
In a national survey of 1,200 inter- Of course, the white coat, diplomas on
nists and rheumatologists, about half the wall, crackle of the paper on the
acknowledged using placebos regu- exam tableall of these cues that youre
larly in their medical practices. They being medically cared for can be part of
recommended vitamins or an over- the placebo effect and contribute to a
the-counter pain reliever, for example, sense of wellness, too.
suggesting to patients that the medica-
tions might be beneficial even though IS PRESCRIBING
those specific drugs arent typically A PLACEBO ETHICAL?
prescribed for their conditions. A signif- The American Medical Associa-
icant majority of the doctors (62%) tion is not enthusiastic: The use of a
were comfortable with this practice. placebo without the patients knowledge
And apparently patients dont object, may undermine trust, compromise the
either. Nearly 900 Kaiser Permanente patient-physician relationship, and
patients in California, all of whom result in medical harm to the patient,
had been treated for a chronic health reads the associations Code of Medi-
problem within the past 6 months, were cal Ethics, which helps guide doctors
asked how they felt about doctors using decisions about care. When doctors
placebos. More than three-quarters of prescribe vitamins or painkillers,
How Real Drug Manufacturers

Use the Placebo Effect
Pharmaceutical manufacturers know that our minds influence how we
respond to drugs, and they exploit that science when marketing meds.
Regardless of ingredients, experiments show benefits can be enhanced by:
$
$$
COLOR NAME TYPE PRICE
White relieves pain, Starting a name Capsules are Higher cost equals
yellow lifts mood, with X or Z is an believed to be more greater perceived
and blue is calming. attention grabber. potent than tablets. benefit.

patients know what theyre taking. In were taking an inactive drug, they still
medical research, though, thats not benefited more than those who simply
always true. Concerned about ethics, continued with their usual treatment.
researchers have developed open label
trials, meaning the participants know CAN EVERY PATIENT BENEFIT
theyre receiving placebo drugs. FROM A PLACEBO?
The real danger in using placebos People with an open personality
would be if they were used in place of a those who are eager to have new experi-
safe, effective, and available treatment. ences or try unusual thingsmay respond
No ethical doctor would assign cancer more to the placebo effect, whether or not
patients to a no-treatment group if an theyre aware theyre using a placebo. But
effective treatment already exists for Crum minimizes the personality connec-
that cancer, for instance. But sometimes tion and asserts that anyone can benefit,
researchers want to test a new drug to be regardless of disposition: People respond
used along with a standard treatment, differently to information delivered from
and in that case everyone in the study a doctor, but everyone has the power to
would receive the usual treatment. Some change their mind-set.
of the patients would receive the new
drug in addition, while others would CAN YOU MAKE
receive the placebo instead. A DIY PLACEBO?
You can help make the placebo effect
ARE THE RESULTS DIFFERENT stronger by saying, as you take the pill,
WHEN THE PATIENT KNOWS Im going to feel better. The goal isnt to
OR DOESNT KNOW A trick yourself, says Kaptchuk, but to solid-
PLACEBO IS BEING USED? ify the connection in your brain. It can
Amazingly, as with the trial Buonanno work even for occasional situations, such
participated in, it doesnt seem to as popping an ibuprofen for a twisted
matter whether the patient knows the ankle. Theres a scientific reason ibupro-
pills are placebos or not. fen works, so its not technically a placebo,
In a study published last December, but saying the phrase above can make it
researchers found that sufferers of lower- even more effective.
back pain who received a placebo on top Other ways to prep your brain for heal-
of their usual treatment experienced ing include finding an empathetic doctor
more reliefmeasured by both pain you trust. Skill and training are impor-
and mobilitythan a control group that tant, but look for someone who seems to
continued taking painkillers, exercising, genuinely understand you and connect
or doing whatever had been their usual with what youre saying. Finally, you can
treatment before the study. When some boost the placebo payoff by adding medi-
of the control group added open-label tation or other tension-easing techniques
placebos, meaning they knew they to your healing regimen.

Illustrations by
Yulia Brodskaya
SCIENCE
AGE
PROOF
YOUR
BRAIN Proven strategies
for keeping your mind
strong and sharpand
fending off the threat
of Alzheimers
By the Editors of
Prevention with
Julia VanTine

TRIGGER
Rising Blood Pressure
Youre probably already aware that
uncontrolled hypertensiona problem
for one in three Americansputs you
at risk of heart attack and stroke. You
might not have known that high blood
aybe you pressure also puts your brain at risk.
know the unsettling feeling. You just Research now links spiraling blood
walked purposefully into the kitchen, pressure numbers to memory loss,
but upon arriving you suddenly have vascular dementia (caused by conditions
no clue what you intended to do there. that block or reduce blood flow to the
Its normal for the brain to backfire brain), and Alzheimers. Thats because
now and then, but lurking under the hypertension can lead to changes in
frustration of the absentmindedness are the brain similar to those caused by a
darker thoughts: Is this more than just strokein fact, these changes are called
forgetfulness? Are such episodes evidence silent strokes because theyre largely
of a brain disease? A recent survey found symptom-free. Those strokes, along with
that Americans fear Alzheimers disease identifiable ischemic and hemorrhagic
more than cancer. strokes, often lead to vascular dementia.
The good news is that you can Researchers have also found that high
strengthen your mind and memory just blood pressure may injure small arteries
as you would a muscle. The following that nourish the cells that relay informa-
research-driven strategies from Ageless tion within the brain.
Brain: The Drug-Free Way to Cut Your AGE-PROOF YOUR BRAIN: Hit the
Alzheimers Risk in Half and Stay produce aisle to adopt the DASH
Healthy for Life will help you bolster (Dietary Approaches to Stop Hyperten-
your defenses between the ears. Here sion) diet. Two weeks of eating whole
we present five Alzheimers triggers foods like fruits and vegetables, whole
and scientifically proven strategies for grains, and fish can reduce blood pres-
avoiding them. sure, according to studies.
Whats NORMAL, Being unable to recall the

Whats NOT Normal details of a conversation or
If you cant always find the right word, event of a year ago
relax: Not all memory lapses spell
trouble. These examples may help Talk With Being unable to remember the
Your details of an event or conversa-
you distinguish normal age-related
Doctor tion that happened last week
memory glitches from dementia.

SCIENCE
body of evidence links

dental health to brain
healthand suggests that
gum problems may raise
your risk of dementia.
Gingivitis, the mildest
form of gum disease,
takes hold when the
bacteria-packed film on
your teeth, called plaque,
hardens and cant be
brushed away. This bacte-
ria infects and inflames
gums, making them
redden, swell, and bleed.
Untreated gingivitis can
lead to periodontitis, a
more serious form of the
disease that causes the
gums to pull away from
the teeth, leaving exposed
pockets that can fill
with bacteria and become
infected.
If neglected, these
infections can lead to
TRIGGER tooth losswhich is bad news even if
Failure to Floss you dont mind dentures. One study
If visions of the dentists drill dont of older men found that for each tooth
motivate you to brush and floss lost per decade, the risk of a poor show-
regularly, maybe this will: An emerging ing on cognitive tests rose between
Occasionally Fretting about your

forgetting appoint- Sometimes searching for memory when no one else
ments or names the right word is, including your family
Forgetting Frequently pausing to find the right Lack of concern about

things you once word or using substitute words when your memory while
recalled easily the right one wont come to mind relatives or friends worry

Older Brain,
New Tricks
Along with a nutritious diet, regular
9 and 12%. One possible
explanation: The bacteria
that glom on to chronically
exercise, and adequate good-quality
infected gums may do the
sleep, an ageless brain needs mental same to the brain.
stimulation. Research shows these AGE-PROOF YOUR BRAIN:
4 steps can help. Gum disease is surprisingly
common: Some form of it
afflicts 47% of Americans ages
30 and over and a staggering
70% of people 65 and over. To
prevent it, brush twice a day
for 2 minutes at a time and
floss at least once daily. Visit
a dentist at least once a year
for a cleaning and checkup.
If your gums bleed regularly
when you brush or floss, see
your dentist now.
TRIGGER
Problematic
Produce
We have pioneering environ-
Sign Up mentalist Rachel Carson to
for a Class Switch Hands thank for this countrys ban
Take up a musical Using your nondomi- on DDT, once thought to be
instrument or learn a nant hand for everyday a wonder pesticide. Sure,
new language. Formal activities like brushing it eradicated crop-killing,
educationat any your teeth or combing
agereduces the risk your hair can build new
malaria-carrying insects
of cognitive decline neural connections. but it also caused cancer
and dementia. and other serious issues in
Exercise Your Mind humans and threatened
Find a Moment Regularly playing cards entire species of wildlife.
to Meditate or putting together Forty-five years after DDT
The practice of focus- puzzles has been was outlawed, traces of the
ing and calming the linked with greater
mind not only relieves volume in brain regions
chemical remain in our soil
stress but also seems known to be damaged and water (and on produce
to stave off brain by Alzheimers. Give imported from countries
shrinkage associated your brain a boost with where the chemical is still in
with aging. our games on p. 96.
SCIENCE
use, legally and illegally), and the asso- who may send you to a sleep specialist.
ciated health problems may extend to If sleep apnea is the diagnosis, youll
the brain. Rutgers University research- likely end up with a prescription for a
ers tested blood samples from 86 people continuous positive airway pressure
with Alzheimers and a control group of (CPAP) machine, shown to be effective
79 people without it. The blood levels of at restoring normal breathing.
DDT in 74 of the Alzheimers patients
were four times higher than the control TRIGGER
groups. This exposure might play a role Type 2 Diabetes
in the disease by promoting the growth In a study of middle-aged men and
of amyloid proteins. women with a family history of
AGE-PROOF YOUR BRAIN: Eat a variety Alzheimers, researchers linked insulin
of fruits and vegetables to reduce resistancea key driver of type 2
your exposure to any one particular diabeteswith poorer performance on
pesticide, and shop organic whenever memory tests. Another study of nearly
possible. Always wash produce under 1,500 adults with an average age of
running water. Before you wash lettuce 80 linked diabetes in middle age to
or other leafy vegetables grown with reduction in the size of brain regions
pesticides, toss the outer layer, where associated with memory. Research
residue accumulates. shows that people with type 2 diabetes
are twice as likely to develop Alzhei-
TRIGGER mers disease.
Habitual Snoring AGE-PROOF YOUR BRAIN: Get a jump-
Raise-the-rafters snoring is no mere start on prevention by shedding excess
annoyanceespecially if the symphony pounds. Some 86 million US adults
is punctuated with gasps, snorts, or have prediabetes, in which blood sugar
long pauses between breaths. These are levels are elevated but not yet high
symptoms of sleep apnea, a condition enough to signify type 2 diabetes. In one
of disrupted breathing and sleep that study of people with prediabetes, losing
studies have linked to an increased risk 15 pounds cut their risk of developing
of brain disease. In one study of nearly type 2 diabetes by 58%.
2,500 middle-aged and older people
with mild cognitive impairment or Adapted from Ageless
Alzheimers, scientists found that those Brain: The Drug-
with sleep-disordered breathing showed Free Way to Cut Your
symptoms at an average age of 73. Those Alzheimers Risk in
who slept normally were diagnosed with Half and Stay Healthy
Alzheimers at an average age of 88. for Life by the Editors
AGE-PROOF YOUR BRAIN: Discuss of Prevention with Julia
persistent snoring with your doctor, VanTine 2017 Rodale

WEIGHT LOSS
Fight fat
and tone
your body
at 50+
with this
two-step,
doctor-
approved
plan.
BY CINDY KUZMA
PHOTOGRAPHS BY
CALLIE LIPKIN
MAKE OVER YOUR
Metabolism

WEIGHT LOSS
20s, you begin to lose about 5 pounds
You used to be
able to eat your favorite foods without
padding your waistline, but now every
of lean tissue each decade. Even worse,
the muscle that remains becomes fatty,
weak, and less efficient at using energy.
As a result, you burn as many as 85 fewer
calories per day every decade, enough to
spare calorie seems to stick around pack on up to 15 pounds of body fat every
around your middle, that is. If this is 10 years.
a familiar scenario, youre in line with While midlife weight creep is certainly
millions of other women and men frustrating, its not unbeatable. Heres
over 50 facing the same struggle how to combine the right type of move-
SOURCES: MATURITAS, ANNALS OF INTERNAL MEDICINE, WAYNE WESTCOTT. HAIR AND MAKEUP BY LAUREN FRENDEN
and theres a good reason for it. ment with smart diet choices to burn
Starting in your 30s and intensify- more calories all day long.
ing in your 50s, hormonal shifts cause
your resting metabolismthe number STEP 1
of calories your body burns just to stay
aliveto drop. The main reason your Build Muscle
calorie-burning furnace douses the
flames: muscle loss. Once you exit your Start strength training.
If your doctor were to write you a
fat-burning prescription, the dosage
YOUR METABOLISM might come in reps and sets instead
of tablets or milligrams. Resistance
THROUGH THE DECADES exercises like squats, dips, and curls
How quickly your daily calorie burn slows
depends heavily on muscle mass.* are the only way to combat muscle loss
and increase the quantity and quality of
Calories calorie-torching lean tissue. At 50-plus,
WITH if youre not actively strengthening your
1,500
STRENGTH muscle, youre losing it every single day,
TRAINING
says New York Citybased sports medi-
1,400 cine physician Jordan Metzl.
You dont have to do much to see
WITHOUT results. Ten weeks of strength training
1,300 STRENGTH
TRAINING can boost your resting metabolic rate
by 7%, according to a review in Current
1,200 Sports Medicine Reports.
30 40 50 60 70 For the best results, aim to do a full-
Age body routine two or three times a week,
*Based on a woman who weighs advises Metzl. To get started, find a
150 pounds at age 30 beginner workout on p. 75.

ANDREA GOLDBERG, 59
Goldberg had been training for
marathons since 2000 but never got
what she calls runner skinny. As
her metabolism shifted with age, she
began to feel flabbier around her mid-
section: I wasnt toned, and pants
never seemed to fit right.
At age 49, she started squeezing in
twice-weekly strength-training ses-
sions and overhauled her diet, eating
more whole foods, cutting out sugary
coffee drinks, and swapping cereal
and bagels for high-protein breakfasts
like Greek yogurt or eggs. Today, shes
down 10 pounds and two pants sizes.
Strength training has helped me burn
more fat and keep my bone density
stable, she says.
WEIGHT LOSS
Choose the best tool for you. of exercise science at Quincy College
Light weights, resistance bands, and in Massachusetts. Thats what makes
body weight all build muscle and fire you feel soreand ultimately sends the
up calorie burn. The key to attaining signal to your body to repair and rebuild
metabolism-boosting adaptations is lean muscle tissue to be even stronger.
working your muscles to whats called Reconstruction requires energy to
fatiguethat I-just-cant-do-another- complete, revving your metabolic engine
lift feeling, says Debra Atkinson, a even on the days between workouts.
personal trainer in Colorado. How do
you know youve reached that point? Add cardio.
When you cant perform another rep Moderate aerobic exercise like steady,
with good form. brisk walking sparks the growth of new
mitochondriatiny organelles respon-
Recover right. sible for burning fatin your skeletal
Take at least 1 rest day after each muscle. And the more mitos you have,
strength-training workout. Heres why: the hotter your metabolic fire, says
Putting stress on your muscles causes Sang-Rok Lee, a metabolism researcher
tiny tears in the fibers that make up the at New Mexico State University. So
tissue, says Wayne Westcott, a professor be sure to do at least three 30-minute
sessions each week that get your heart
and legs pumping.
HOW YOUR BODY
CHANGES AS YOU AGE STEP 2
If you havent adjusted the way
you eat but youre gaining weight, Eat Smart
heres why.*
Pump up the protein.
lb Your body converts amino acids from
200 TOTAL WEIGHT the protein in your diet to new muscle
FAT
MUSCLE tissue, a process called muscle protein
150 synthesis. But as you inch past 50,
your liver decreases its production of
100
104
a hormone called insulin-like growth
44 59 74 89
50
29 factor 1, a key player in this process,
45
says Lee. As a result, slowdowns occur
40 35 30 25
0 20 on the assembly line that turns protein
20 30 40 50 60 70 into brawn. To accommodate this shift,
Age adults 50 and older need about 0.7 g of
*Based on a 5'6" woman who protein per pound of their ideal body
weighs 126 lb at age 20 weight per day (if your goal weight is

MICHAEL THOMPSON, 52
Sporadic exercise and a so-so diet and interval workout four times a week,
was enough to keep Thompsons weight along with cleaning up his diet, he
healthy until he hit his late 40s, when dropped 20 pounds; after a year, hed
his metabolism took a nosedive. By the cut his cholesterol by 30%. When hes
time he reached 50, he weighed close to too busy to hit the gym, he does push-
200 pounds, his cholesterol was 260, ups, planks, and wall sits at home.
and his triglycerides were off the charts. People think cardio burns off the
Instead of starting medications, fat, he says. The reality is, weight train-
he decided to start moving. Within ing has a bigger impact on my muscle
4 months of doing a strength-training mass and metabolism than running.
NANCY BURNHAM, 70
After 26 years of working at a desk Determined to get healthy, she
job and raising two children, Burnham learned to use weight machines. Within
retired at age 60 weighing 180 pounds. a year, shed stopped taking all her
Shed started gaining weight in her prescriptions and lost 30 pounds. I felt
40s and was facing multiple health 10 years younger, she says. Now, at 70,
conditionstwo prolapsed heart valves, shes a personal trainer and can easily
lung disease, high cholesterol, and high hoist a 65-pound barbell overhead: I
blood pressure. always look for ways to push my limits.
WEIGHT LOSS
150, thats 105 g). Aim to get 20 to 30 g your metabolism humming swiftly.
at each meal and the rest in snacks. Disturbances to your gut microbiome
can affect the rate and efficiency at
Upgrade your grains. which your body absorbs food, poten-
When study participants ages 40 to 65 tially reducing your bodys ability to
consumed the same number of calories burn calories. Restore and maintain
but swapped refined white flour and proper bacterial balance by eating at
rice for whole grains like whole wheat least one serving a day of fermented
flour and brown rice in a Tufts foods or beverages. Think kefir,
University study, they torched nearly kombucha, miso, sauerkraut, tempeh,
100 extra calories per day. Because and yogurt with live cultures.
whole grains contain all
the parts of the kernel Drink up.
including the tougher, At 50-plus, Another reason to keep
harder-to-digest bits if youre your reusable bottle
your body uses more handy: German research-
energy to break them
not actively ers found that people
down. Strive to get at strengthening who drank 2 cups of
least 3 oz of whole grains your muscle, room-temperature water
per daythats about youre losing cranked up their resting
1 cups of brown rice metabolic rates about
or oatmeal.
it every 30% over the next hour,
single day. in part because their
Fuel with fat. bodies expended energy
Older adults who score heating the water to body
a regular dose of omega-3 fatty acids temperature. That means drinking just
increase their muscle protein synthesis over 6 cups of water could help you burn
more than those who often skimp on the an extra 50 calories per day.
inflammation-fighting nutrient, accord-
ing to a study published in the American Season smarter.
HAIR AND MAKEUP BY KATHLEEN MARSH
Journal of Clinical Nutrition. Aim for Research shows that certain spices,
a 4 oz serving of fatty fish like herring, including cayenne and turmeric, can
mackerel, salmon, or tuna three times fire up your fat-burning furnace by
per week. Vegetarian sources include slightly increasing body temperature.
flaxseed, soybeans, and walnuts. Additionally, cumin can help your body
absorb and digest fats, and ginger may
Power up your gut. help increase the number of calories your
Bad bacteria make you sick, but body uses while digesting food. So add a
the good ones keep your digestive little seasoning to your next meal. Youll
system working properlyand boost the flavor and your metabolism.

Your
Metabolism Quick and Easy Fat-Burning Meals
Fix Plan
Score the right mix of metabolism-revving foods
with this plan from dietitian Jessica Crandall.
CLOCKWISE FROM TOP: THE PICTURE PANTRY/OFFSET. DAVID TSAY/STOCKFOOD. GANCINO/GETTY IMAGES. THE PICTURE PANTRY/STOCKFOOD.
DINNER
BREAKFAST
Saut 3 oz chicken
Zap half of a sweet breast in 1 Tbsp olive oil
potato in the micro- and 1 tsp each cumin and
wave. Scramble turmeric. Serve with
2 eggs with cup 2 cups steamed broccoli
diced bell peppers and cup brown rice.
and cup black
NUTRITION: 430 cal, 30 g pro,
beans. Combine 41 g carb, 12 g fiber, 6 g sugars,
and top with 18 g fat, 2.5 g sat fat, 190 mg
2 Tbsp salsa, a kick sodium
of cayenne, and
chopped cilantro.
NUTRITION: 290 cal,
18 g pro, 31 g carb,
8 g fiber, 7 g sugars,
10 g fat, 3 g sat fat,
410 mg sodium
LUNCH
Mix 4 oz tuna (canned in
water) with 2 shredded DESSERT
carrots and 1 tsp shredded Blend 1 medium frozen
ginger. Spread on 6" whole banana in food processor
wheat wrap and top with until smooth. Top with
handful of spinach and 1 Tbsp cacao nibs.
2 tomato slices.
Serve with 4 oz kefir. 30 g carb, 5 g fiber, 15 g sugars,
NUTRITION: 270 cal, 33 g pro, 6 g fat, 3.5 g sat fat, 0 mg
30 g carb, 11 g fiber, 7 g sugars, sodium
4 g fat, 1 g sat fat, 610 mg sodium
SNACK
DANNY OWENS/STOCKSY
1 small apple or pear

plus 1 cup low-sodium
cottage cheese
27 g carb, 4 g fiber, 22 g sugars,
2.5 g fat, 1.5 g sat fat, 30 mg
sodium

Calorie-Torching Strength-Training Moves
Start smart with this beginner-friendly routine from sports
medicine physician and fitness instructor Jordan Metzl.
HOW TO DO IT: Perform 10 reps of each move, resting 1 minute before moving to the next exercise.
Do the circuit 3 times. Aim to do the routine 3 times a week, with at least 1 rest day between workouts.
1. HIP BRIDGE 2. CHAIR SQUAT TO BICEPS CURL

Targets: butt, core, back of thighs Targets: thighs, butt, front of arms
Lie on back with knees bent. Push Stand in front of chair, a 2 to 5 lb dumbbell in
through heels, squeeze glutes, and lift hips each hand. Shift weight into heels and squat
up until body forms a straight diagonal line until butt taps chair, then stand and curl both
from knees to shoulders. Hold for dumbbells toward shoulders.
1 to 2 seconds, then lower to starting position.
3. STANDING 4. MODIFIED FOREARM PLANK

CALF RAISE Targets: core
Targets: calves Start on hands and knees, then walk hands
Stand holding a 2 to 5 lb forward until body forms a straight diagonal line
dumbbell in each hand. from head to knees. Lower to elbows, resting
Raise heels until youre forearms on floor. Hold for 15 seconds.
on tiptoes, flexing calf
muscles. Hold for
1 second, then lower
heels back down.
5. SINGLE-ARM ROW TO
TRICEPS KICKBACK
Targets: upper back, triceps
With 2 to 5 lb dumbbell in right
ARTHUR MOUNT
hand, stand with right leg behind,

left knee bent. Pull dumbbell up,
keeping elbow at side; straighten
arm to extend dumbbell behind,
squeezing triceps.

FOOD
Smooth
Blends
Delicious, nutritious smoothie bowls
can be your favorite 10-minute meals.
By KHALIL HYMORE Photographs by CON POULOS
HOW TO MAKE A
Smoothie Bowl
Puree all smoothie
ingredients in blender
until creamy.
Divide between
2 bowls.
Top with remaining

ingredients.
Blueberry
Cobbler Bowl
SERVES 2 // PREP TIME: 5 minutes
TOTAL TIME: 10 minutes
FOR SMOOTHIE FOR TOPPING

1 c frozen c fresh
blueberries blueberries This bowl
c unsweetened c vanilla has 25 g of
almond milk granola protein to keep you
1 scoops protein 2 Tbsp sliced full for hours, healthy fats
powder almonds to lower risk of a heart
2 Tbsp almond 2 tsp hemp attack or stroke, and
butter seeds cinnamon to boost
1 tsp vanilla 1 tsp cinnamon brainpower.
extract
NUTRITION (per serving) 372 cal, 25 g pro,

32 g carb, 7 g fiber, 16 g sugars, 17 g fat,
2.5 g sat fat, 132 mg sodium

Healthy on Top
Smoothie bowls can become nutrition fails
if theyre topped with ingredients that are
high in sugar. Five smart sprinkles we used:
NUTS In addition to
Hazelnuts, pistachios, and keeping skin smooth
walnuts are rich sources and boosting immunity,
of unsaturated fats, which the vitamin C in citrus
reduce inflammation and helps your body absorb
lower the risk of heart dis- the fatigue-fighting
ease, cancer, and arthritis. iron in cashews and
chia seeds.
SEEDS
The vitamin E in pump-
kin and sunflower seeds
strengthens the immune
system to ramp up its
defense against bacteria
and viruses.
BERRIES
These gems are packed
with disease-fighting
antioxidants plus fiber to
aid digestion and help you
feel full faster.
ROLLED OATS
This whole grain contains
beta-glucan, a type of fiber
shown to cut cholesterol,
control blood sugar, and
boost the guts good
bacteria to help control
inflammation.
DRIED FRUIT
Golden raisins contain
more antioxidants than
dark raisins do. Goji berries
are high in protein and
immune-boosting vitamin C.
FOOD
Citrus-Pineapple Bowl
SERVES 2 // PREP TIME: 5 minutes // TOTAL TIME: 10 minutes

c fat-free Greek yogurt c fat-free Greek yogurt
c frozen pineapple 2 Tbsp raw cashews,
1 tsp vanilla extract coarsely chopped
navel orange, segmented 2 Tbsp unsweetened coconut
Ruby Red grapefruit, 2 tsp chia seeds
segmented navel orange, segmented
Ruby Red grapefruit,
segmented
NUTRITION (per serving) 240 cal, 12 g pro, 31 g carb, 5 g fiber,

19 g sugars, 8 g fat, 4 g sat fat, 34 mg sodium

FOOD
Herbal Healer Bowl

FOR SMOOTHIE tsp black pepper

1 c low-fat buttermilk tsp kosher salt
c mint
c cilantro FOR TOPPING
1 Tbsp lemon juice c baby arugula
1 tsp turmeric c sprouts
1 cucumber, seeded c crumbled feta
and chopped c mint
1 scallion 1 Tbsp cilantro
avocado 1 cucumber, sliced

23 g carb, 9 g fiber, 12 g sugars, 10.5 g fat,
4 g sat fat, 587 mg sodium
Look out,
free radicals! The
ingredients in this
savory bowl may help
squelch the damaging
molecules linked to
cancer, diabetes,
Alzheimers,
and more.
Energizers
like coffee and
cocoa powder rev your
metabolism. Bonus:
The fiber (40% of your
RDI) stabilizes blood
sugar to curb
cravings.
Our
favorite
protein
powder
NorCal Organic
Whey Protein
Powder, available in
plain and vanilla
($65 for 2 lb;
shopprevention
.com)
FOOD STYLING BY KHALIL HYMORE; PROP STYLING BY PAOLA ANDREA
Energy Duo Bowl

SERVES 2 // PREP TIME: 5 minutes // TOTAL TIME: 10 minutes

1 c coffee ice cubes 2 Tbsp cacao nibs
c unsweetened almond milk 2 Tbsp hazelnuts,
c unsweetened roughly chopped
cocoa powder 2 Tbsp unsweetened
1 scoop protein powder coconut
1 tsp vanilla extract banana, sliced
1 banana
NUTRITION (per serving) 347 cal, 18 g pro, 34 g carb, 10 g fiber,

13 g sugars, 18.5 g fat, 8.5 g sat fat, 101 mg sodium

Berry-
Banana Bowl

1 c frozen c fresh strawber-
strawberries ries, sliced
c fat-free Greek 2 Tbsp pistachios,
yogurt roughly chopped
c rolled oats 2 Tbsp unsweet-
2 Tbsp water ened coconut
1 Tbsp flaxseed 1 tsp chia seeds
banana 1 tsp flaxseed
banana, sliced

36 g carb, 8 g fiber, 15 g sugars, 11 g fat,
4 g sat fat, 27 mg sodium
FOOD
The yogurt in
this recipe may
protect the heart,
the bananas potassium
reduces blood pressure,
and the flaxseed has
good fats and fiber
to help lower
cholesterol.

PETS
So why are you feeding him kale and chia?

A deep dive into the surprisingly vast,
occasionally troubled, and suddenly trendy
pet food industry
BY KENNETH MILLER
Pricey platters
Sales of pet food rose
by more than $2 billion from
2011 to 2016.
DOG FOOD: NENOV/GETTY IMAGES. THIS PAGE: NICHOLAS MOORE/STOCKSY

PETS
Americans are spending more than

ever on commercial pet fooddriven,
in part, by the increasingly universal
sentiment that pets are members of
the family and deserve the best, ac-
cording to a report Mintel issued last
year on the $24 billion pet food mar-
ket. While pet owners pay attention
to price, they also look for food that
most aligns with their own personal
dietary preferences and beliefs.
Or, as Marion Nestle, author of the
or the conscientious human book Feed Your Pet Right (cowritten
companion of a cat or dog, a with fellow nutritionist Malden C.
trip to the pet food aisle can be Nesheim), puts it: How you decide to
a bewildering experience. Over feed your pets is going to be influenced
the past decade, the options by your emotional relationship with
have exploded. There are foods for them. But whether that decision is go-
different breeds; foods that promise ing to make them healthier is another
to clean teeth and sharpen minds; issue entirely.
foods that claim to be natural, organic, The industry has learned to target the
artisanal, or holistic. There are raw emotional side of that equation with a
foods, gluten-free foods, and foods strategy known as humanization. This
containing trendy ingredients like gambit, in which pet products are de-
kale and chia. The packaging conjures signed and marketed to mirror human
idyllic farms, high-tech research labs, consumer trends, reflects some deep
or the kind of hipster restaurant where demographic shifts. More Americans
bearded waiters wear denim aprons. are living alone (the percentage of
OPPOSITE PAGE: DUET POSTSCRIPTUM/STOCKSY
Many shoppers are left to ponder one-person households rose from 17%
whether theyre being neglectful if in 1970 to 27% in 2014). Millennials are
they fail to provide their toy poodle putting off marriage and childbearing,
with antioxidant-rich superfoods. often opting to nest with a pet instead,
The pet food industry has experi- and theyre choosier about ingredients.
enced its share of scandals and re- Retirees are staying active longer than
callsincluding a major one 10 years before. All these trends result in a larger
ago that spurred new safeguardsso portion of the population with the time,
greater attention to ingredients and money, and inclination to treat dogs
sourcing is fine in theory. The ques- and cats like surrogate children.
tion is: Do all these new trends serve The fact is, however, that as much as
anyone except the manufacturers? you might benefit from forgoing gluten,

Chow choices
The top food-brand
considerations for
cat owners? Price
and their pets taste
preferences.
your dog may not gain anything from Scandal and Safeguards
the pricey, boutique, grain-free product First, it helps to know a bit of pet food
beckoning from the shelves. In fact, you history. Archaeologists theorize that
may be inadvertently depriving your when dogs were first domesticated,
pet of an ingredient she needs in favor 12,000 years ago, they ate whatever
of a more expensive one she doesnt. they could hunt, scavenge, or beg from
Heres how to tell the difference. humans. When cats began sharing

PETS
DECODING THE LABEL

The Good dried, and ground are called meat
To earn the USDA organic seal, or poultry meal.
the product must include at least Animal digest, a material made
95% organic ingredients. The label by using chemicals or enzymes to
made with organic ingredients break down animal tissue, is used
means the food contains at least as a flavoring agent.
70% organic ingredients.
Product descriptions on labels must
If the product is labeled complete follow AAFCO rules to describe
and balanced, no other food is ingredients. If the label simply says
needed for your pet to be nourished beef, that means at least 95%
at a particular life stage. of the product weight is beef. The
Look for the statement Animal word dinner or entre means
Feeding Tests using AAFCO pro- the food contains 25% meat; the
cedures substantiate that [product phrases contains beef or meaty
name] provides complete and bal- flavor denote even less.
anced nutrition. This indicates the Ingredients are listed in order of
food has been tested with animals. individual amounts, but if several
starches are mentioned, they may
The Rest actually be one starch divided into
Meat or poultry by-products are two or more ingredients (known as
parts of slaughtered animals such ingredient splitting) and, taken
as lungs, spleens, kidneys, blood, together, may outweigh the meat.
and bones. Theyre not desirable for
us but generally fine for animals. Dismiss all natural claims. The
FDA has a rule about this label, but
Animal carcasses that are rendered the guidelines are so vague that the
(cooked to remove fat and water), term is essentially meaningless.
PETS
our homes, 2 or 3 millennia later, they by state and federal regulators, has
subsisted mostly on mice. But by the helped the US pet food industry grow
19th century, pets commonly feasted into a billion-dollar juggernaut. The
on stews containing mixtures of meat, products lining pet food aisles bear
grain, dairy, and seafood. Canned pet hundreds of brand names, most of
foods appeared in the early 1900s, and which are subsidiaries of a few giant
modern varieties of dry food became corporationsled by Mars, Nestl
popular in the 1930s. Purina, JM Smucker, Colgate Pal-
The notion of a scientific pet molive, and Diamond. Often, the
diet took hold in the 50s, after the actual manufacturing is contracted
National Research Council established out to other companies, known as
minimum and recommended levels co-packers. Co-packers, in turn, rely
of nutrients for dogs in on suppliers, who often
each stage of life. (The purchase nonmeat items
NRC didnt get around from overseas sources.
to cats until 1972.) Pets,
The notion This multilayered
it turned out, have of a production system is
different nutritional scientic overseen by a complex
needs from humans and diet took regulatory apparatus.
from each other. Dogs hold because The American Associ-
and cats, for example, pets have ation of Feed Control
make their own vitamin different Officials (AAFCO) trans-
C; people dont. Dogs nutritional lates the NRCs evolving
and humans synthesize standards into model
niacin from the amino
needs from regulations for pet food
acid tryptophan; cats humans. content and labeling,
cant. Cats need more which have been adopt-
taurine than dogs do, ed by most states. On
and both tend to need more than their the federal level, the Food and Drug
OPPOSITE PAGE: SMARTSTOCK/GETTY IMAGES
owners. Cats are carnivores, requiring Administrations Center for Veterinary

several nutrients found only in meat; Medicine monitors contaminants,
dogs, like humans, are omnivores, able oversees labeling, and approves the
to cobble together a diet from a wide safety of ingredients.
variety of sources. The oversight process has never
Today, most commercial pet food been seamless, and in 2007 the in-
is labeled complete and balanced, dustry experienced a stunning melt-
meaning that its formulated to down. Customers began reporting
provide all the nourishment a dog or that their cats had developed kidney
cat requires. This lab-bred promise problems after eating products made
of health and convenience, backed by Ontario-based Menu Foodsthe

PETS
top contract manufacturer of wet sustainable farming, cataloged the con-

pet foods in North America. In March cerns. Unlike human food, pet food is
of that year, after alerting the FDA, legally permitted to contain meat scraps
the company launched the largest from packinghouse waste and (as FDA
pet food recall in history: 60 million regulations put it) occasionally meat
cans and pouches, encompassing from animals that may have died
42 brands of cat food and 53 brands otherwise than by slaughter. Render-
of dog food. ing plants, which cook down carcasses
Thousands of cats and dogs per- into the ingredients known as meal,
ished or were euthanized, and FDA may sometimes toss in diseased cows
investigators eventually discovered or roadkill orallegedlyeuthanized
that Chinese exporters cats and dogs. Indeed,
were using melamine researchers have found
to disguise cheap flour One report traces of sodium pen-
as wheat glutena tobarbital, a sedative
substance used in pet
assails the often used for veterinary
foods to add protein, industrys euthanasia, in some
among other purposes. reliance on pet foods.
(Melamine, normally dyes and The report goes on
found in plastics and binders, to assail the industrys
fertilizer, can pass for which some reliance on synthetic
protein because of its studies have preservatives, dyes, and
high nitrogen content.) identied binders, which some
Though the melamine studies have identified as
debacle fueled reforms
as possible possible carcinogens. It
early-reporting networks carcinogens. also charges that grains
to catch problems before used in pet foods are
they spread, tougher often contaminated with
rules governing supply chains and potentially cancer-causing mycotoxins,
manufacturing processesabout one or molecules produced by fungi.
to two dozen smaller recalls still occur But industry defenders counter
each year, for problems ranging from that precautions are taken to keep pet
salmonella contamination to frag- carcasses out of meat meal; in fact, the
ments of plastic mixed in with canned same tests that turned up pentobar-
filet mignon. In some cases, pets are bital found no dog or cat DNA. (The
sickened or killed by tainted products. source of the drug remains unknown.)
Such incidents arent the only prob- The additives in pet food are FDA
lems that worry critics of the pet food approved, and most studies show
industry. A 2015 report by the Cornuco- them to be harmless in the quantities
pia Institute, a nonprofit that promotes normally consumed. Manufacturers

THE ALTERNATIVES
cited with alarm by
Want to avoid store-bought kibble? critics of commercial
There are raw and DIY options, though all
pet food) is the result of
raise concerns worth knowing about.
animals not dying earlier
If you go raw, the veterinary nutritionist from other causes. The
FDA recommends or consult one. Dogs and
taking commonsense
rendering plants may be
cats require supplements
precautions. (ranging from bone meal unappetizing, but they
6"",.3)"0#.+5"* to vitamins and taurine) pose minimal health
until ready to use, then that vary according risks, and anyone whos
thaw in the refrigerator 0+/&5"$"*!+0%". seen a dog gnaw on
or microwave. factors. Lots of veterinary a carcass knows that
6"",.3#++!//",.0" nutritionists have online animals have a different
from others. consulting services, says
idea of whats appealing.
6/%%*!/10"*/&(/ veterinarian Brennen
and working surfaces "*5&"8*!)+/0 And a diet based on
with hot, soapy water. veterinary schools have scientific formulas may
If you choose to make your nutritional departments actually be more nutri-
own pet food, seek that will formulate tionally complete than
out recipes created a diet for your pets one scrounged in the
by a board-certified specific needs. wild. Captive wolves live
longer and stay healthier
when theyre fed com-
mercial dog food, notes
Brennen McKenzie, a
veterinarian and past
president of the
Evidence-Based Vet-
erinary Medical Asso-
ciation. Ive treated
hundreds of pets who eat
these diets, and they do
just fine.
Making the
JOHN KUCZALA/GETTY IMAGES
Right Choice
say they check for mycotoxins and So, then, how does a savvy and con-
other contaminants. cerned owner make the best decision
The life spans of cats and dogs in terms of what to feed her pet? Its
have expanded over the past 4 de- specific to your own animal, and find-
cades, and many experts believe the ing out involves part common sense,
concurrent rise in cancer rates (often part education, and part awareness

THE RECORD BREAKERS
of packaging lingo (see
Decoding the Label, "#" ((+"%)),+%#.,"%('!+,
#'
"+'4, (-',"'+/*+-,'(,%.#'
p. 88).
+-!!+,+,",#'(&#',#('/#,"!((!'+'
Dont be fooled by *.*#,1( #,+'+-
packaging that lists meat
as the first ingredient; if 2"(%+,,('*(* %%%-1+)',"#+
several starches follow, 0'$'(/'+ *& 1*+*)(*,%1
they may outweigh the - %#.,((' ,#'!&#'%1$'!*((
*!#&',",#'%- '&-
protein. Foods contain-
*1,"(/!!+
ing beef meal or poultry ,-*$1('*((%# 2"+('(%+,
meal may have higher- ( /#,"*&' (!3(-#+#',**#*
quality protein than %#,,%*/#' &#0'&0/"(
&/#,"#'/$+(
those containing the
2"(%+,(!' %-14+*(*3+-
unspecified agglomera- -+,*%#',,%(! +#+,('")$#%
tion called meat meal. If
youre rightly concerned
about additives, pesti-
cides, and GMOs (and
the impact of farming on
the environment), look
for the certified organic
seal. And beware of logos
meant to mimic that seal:
The term all natural
means virtually nothing.
Also, spending more
does not ensure youre
getting the best prod-
uct. Although premi-
um foods are now the
fastest-growing segment
of the overall pet food
market, theres often less
to these products than meets the eye. holistic are likely to do more for owners
Foods designed for specific age-groups sense of virtue than for pets well-being.
must meet strict AAFCO requirements, Whatever the benefits of kale and
but thats not the case for foods claiming chia for humans, theres no evidence
to support vague health goalsa shiny that they do anything special for pets.
coat, clean teeth, or enhanced alertness. Pet foods labeled human grade arent
Descriptions such as artisanal and required to prove that people can safely

PETS
eat them; in fact, the term has no offi- gained a large following for his raw diet
cial definition. Nor are boutique compa- for dogs and cats, based on their evolu-
nies necessarily more trustworthy than tionary heritage as wild carnivores.
mega-manufacturers. The big com- Advocates of such alternative diets
panies employ teams of specialists to often boast that their pets outlive
oversee nutritional testing and quality their peers and have fewer illnesses,
control; smaller operations may lack but there are no scientific studies that
such resources. substantiate such claims. A 2009
Although grains and vegetables arent survey of veterinarians, however,
strictly necessary for dogs or cats, they found that half had seen pets get sick
can be a valuable part of the pet food from eating homemade foods (in part
mix, providing fiber and other nutrients, because some human staples, such as
so dont put your dog on onions and grapes, can
a gluten-free diet because actually poison dogs and
youre on one. Myron cats). And a 2013 study
Lyskanycz, CEO of Halo,
Descriptions by researchers at the
Purely for Pets, a compa-
such as University of California,
ny that specializes in pet artisanal Davis School of Veteri-
food made from whole in- and holistic nary Medicine reported
gredients, points out that likely do that only 9 out of 200
even though his company more for pet food recipes found in
makes grain-free foods, owners books and online provid-
that wont work for every sense of ed all essential nutrients.
pet. Some experts say Also, an FDA study of
dogs with a lot of anxiety
virtue than packaged raw pet foods
should have whole grains
for pets found that 15 out of 96
(like oats, which contain well-being. samples tested positive
the calming amino acid for salmonella and 32 for
tryptophan) in their diets, listeriaa significantly
for example. If you think your pet has higher rate than for cooked products.
a diet-related health issue, ask your vet This approach requires extra care and
before changing its food. caution. I tell people theres some risk,
OPPOSITE PAGE: GALLERY STOCK
There are other options for people McKenzie says of raw food diets, but
who want to steer clear of standard they dont have to be hysterical about it.
kibble. Homeopathic veterinari- Thats sound advice, no matter how
an Richard Pitcairn, author of Dr. you choose to feed your pet. Educate
Pitcairns Complete Guide to Natural yourself. Then, when youre standing in
Health for Dogs & Cats, argues that a that aisle, remember: Shop with your
home-cooked diet is inherently health- brain, not with your belly and not with
ier. Australian vet Ian Billinghurst has your heart.

Barbara ODair
EDITOR IN CHIEF Maria Rodale
Chairman and Chief Executive Officer
CREATIVE DIRECTOR EXECUTIVE EDITOR MANAGING EDITOR
Courtney Murphy Andrea Barbalich Polly Chevalier
Paul McGinley
EXECUTIVE HEALTH DIRECTOR FITNESS DIRECTOR
Beth Weinhouse Jenna Bergen Southerland EVP, General Counsel,
Chief Administrative Officer
STORY EDITOR
Dave Howard Stephen Twilliger
CONTRIBUTING FOOD EDITOR RESEARCH DIRECTOR EVP, Chief Financial Officer
Khalil Hymore Diana Erney Beth Buehler
STAFF EDITOR HEALTH WRITER EVP, Chief Operating Officer
Jen McCaffery Sarah Klein
Adam Campbell
EDITORIAL COORDINATOR EDITORIAL ASSISTANT
Chief Content Officer
Cory Treadway Kasey Benjamin
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MARKETING SPECIALIST Prevention (ISSN 0032-8006) is published monthly by
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Melanie Hansche Julissa Roberts magazine is undeliverable, we have no further obligation
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Jennifer Kushnier Amy Fritch occasionally make our subscribers names available to
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PROMOTION
MAR KET P LAC E
Nutrition Made Easy Prevention just got healthier!

No time to hit the supermarket? Get the Chefd Your subscription now includes access to:
Prevention Collection of nine delicious, healthy Premium Digital Content Weekly Newsletter
meals carefully selected by our editors delivered Monthly Challenges Ask an Expert
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BRAIN GAMES
Word
Play
Stay sharp with
these fun workouts
for your brain.
THIS PAGE: GLOBALP/GETTY IMAGES. OPPOSITE PAGE: THOMAS J PETERSON/GETTY IMAGES

2 List It
Flex your recall power
by writing down as
many types of animals
as you can think of in
1 minute. We got 18.
1 Name the Colors Challenge your ability to stay How did you do?
focused! Quickly say aloud the color each word is
printed in, not the word itself. Try it repeatedly to
see if you can improve. 3 Scrambler
To test your brains
BLACK YELLOW YELLOW flexibility, try to make as
many words out of the
following as you can. Can
PINK RED BLACK you find 20 per word?
BLUE BLUE RED BALDERDASH
GREEN GREEN PURPLE CACOPHONY
BLUE RED PINK ONOMATOPOEIA

4 Word World Find as many words as you can in 3 minutes in the
grid below to bolster pattern recognition and mental processing
speed. Words can run in any directionup, down, sideways, or diag-
onallyas long as each letter touches the next one. For example, you
can form the word LARGE by starting with L, moving up to A, going
diagonally to R, and so on. Try to beat our score of 25.
A T G C B
L R J E S
S A F G E
M H E S H
5 7-Word Story Test your creativity by writing a short story using
only seven words!
From Brainpower Game Plan 2009 by Cynthia R. Green, PhD, and the editors of Prevention

Prevention - May 2017

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Contents MAY 2017

with this two-step, can be your favorite occasionally troubled, and

MAY 2017 PREVENTION.COM 1

FROM LEFT: NICOLE YOUNG/STOCKSY. JOHNR/OFFSET. KRISTIN DUVALL/STOCKSY

2 PREVENTION.COM MAY 2017

HO DOESNT love a good

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Meet Ms. Clean

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Letters I dont have the ailment

FROM A NEW READER

lovely. Three years ago, I

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NEW TEST FOR

there hasnt been an

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D belief that joint pain

COURTESY OF AMWELL. COURTESY OF DOCTOR ON DEMAND. COURTESY OF HEALTHTAP

THE DOCTOR IS IN Amwell

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15-Minute All-Organic Meal

Place 4 whole wheat Divide cup pesto Slice 6 oz fresh

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Thinly slice 2 medium Top each pizza

T smoothie harnesses the

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Your Fit in 10 Plan

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BISHKO This move helped

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Yellow Lentil Salad Cooking

Serves 1 1. Bring lentils and 2 cups

pproximately 10% of (summer), and ragweed (late

A adults suffer from the

and itchy eyes of allergic rhini- activities, lower productivity,

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Dubious composed of live bacteria that

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clenching more frequent

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Dr. Low Dog

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