Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
32 April 2018
Double
Your Fiber
Naturally
Surprising
Stress Busters
p. 72
Contents
APRIL 2018
36 42 64
What Fitness Prevention’s Bake It Better
Pros Want You Guide to Prevent- Boost the nutrition of your
favorite desserts by adding
to Know ing Disease
ARMANDO RAFAEL
surprise ingredients.
Get the benefits of a personal Essential steps you can take Recipes by the
trainer without hiring one! now to stay healthy for life Prevention Test Kitchen
Experts share their secrets. By Rochelle Sharpe
By Michelle Crouch
HEALTHIER
SWEETS
Our Lemon & Coconut
Bars have 50% less sugar
and saturated fat, p. 71
72
1-Minute
78 88
Feel-Good Fitness Into the Woods
Meditations Make daily tasks easier Betsy Andrews was looking
You can take control of your with simple toning moves for health and well-being.
emotions with these easy for every level. She found it in a Colorado
mindfulness techniques. By Jeff Csatari forest, clearing trails and
By Carolyn Gregoire protecting trees.
FROM LEFT: EMILY KATE ROEMER. CARLES RODRIGO MONZO/STOCKSY. CORINNA GISSEMANN/STOCKSY
15 26 24
Pulse Everyday In Every
HEALTH Health Issue
6 Garden in Good Health 18 Natural Remedies 3 Editor’s Letter
8 Best Time for Surgery Kitchen cures for 4 Letters to the Editor
12 Is Your Salon Safe? common ailments
22 Problem Solved
13 Detecting Melanoma 26 The Holistic MD Prevent and treat
MIND + BODY Dr. Andrew Weil shares lower-back pain.
10 Sleep Easier insights on asthma. 24 Good Food
11 The Power of Scent 6 swaps for more fiber
28 Healing Movement
NUTRITION Counteract sitting all 32 Beauty
14 15-Minute Meal day with the figure 4 5 myths about skin
15 Know Your Grains hip stretch.
96 Brain Games
FITNESS 30 Women’s Health Stay sharp with
16 Make Over Your Heart Dr. Lauren Streicher these fun workouts
17 Exercising With Cancer on pelvic exams for your mind.
On the Cover: 5 Myths About Skin 32, Our Essential Guide to Preventing Disease 42, 12 Ways to
Stop Back Pain 22, Double Your Fiber Naturally 24, Surprising Stress Busters 72, New Asthma Treatments
26, Secrets of Fitness Pros 36, Easy Everyday Exercises 78, 5 Healthy Treats to Bake 64. Cover credits:
Anna 1311/Getty Images; Mangpor_2004/Getty Images. Back cover: Corinna Gissemann/Stocksy
to Preventing Disease” (p. 42), we’re We’ve created this guide for you
FROM TOP: PHOTOGRAPH BY SHANNON GREER; WARDROBE STYLING BY JASMINE CHANG;
fulilling the promise of our name. because we want you to be well and
A new movement in medicine that stay well. There’s reason to be optimis-
emphasizes preventive care over disease tic. While genetics and environment
management reinforces our focus. In certainly play their roles, studies show
this roundup, we’ve condensed a wealth that, with the right information, you
of cutting-edge health research into can greatly inluence your odds of
essential and concrete steps you can avoiding disease. We own the ability
take to help prevent 10 serious illnesses, to shape our health history. That’s
including Alzheimer’s, cancer, and heart empowering. Please share your stories
disease. The science-based strategies we with me at barbara@prevention.com.
specify create a road map to wellness
that will help you protect yourself and
your family for the rest of your lives.
prevention.com/garden
Earthy Delights
I tiptoe around the mud in my garden in ratty sneakers every year,
lugging my tools in an old shopping bag. So indulge me: I’ve got my
eye on Orange Hunter Original Short Gloss Rain Boots ($140) to do
double duty in the dirt, paired with a stylish bag of stainless steel
garden tools ($38). The worms will be impressed. Go to prevention
.com/garden to purchase. (Prevention receives a share of the sales.)
MEDITATE FOR
YOUR HEART
I started meditating during
a period of high stress and
within a few weeks was
much calmer—even right
before I had surgery! It’s
been an amazing tool for
my health and mind-set.
Laura Chute /
Rancho Santa
Margarita, CA
the Editor
Your comments on the February issue
STOMACH SOOTHERS
I’d like to add a stomach
soother to your list. For oc-
casional heartburn, I drink
a cup of hot water with a
SHOCK TO THE SYSTEM START THE DISCUSSION good helping of powdered
Paige Henry’s heart at- Thank you for adding ginger in it. It works great!
tack story reminds me of Lauren Streicher’s Wom- It’s also a wonderful cure
my sister’s health scare. en’s Health column. Her for hiccups.
She took sumatriptan for knowledgeable perspec- E. Ann Witherspoon /
a migraine 2 days before tive and insights are Salem, OR
getting arm and back absolutely needed and add
pain. She went to the another dimension of ex- RETHINKING
doctor, who immediately pert advice to Prevention. “UNHEALTHY”
sent her to the ER. It Sharon Swan / Anyone reading this article
turned out that she was Alexandria, VA and thinking that iceberg
having a coronary artery
WESTEND61/GETTY IMAGES
spasm. Until I read your CONNECT WITH US Send your comments to letters@prevention.com. You may
article, we had no idea send your comments, letters, stories, photos, images, text, content, information,
and any other material (the “work”) to us in connection with Prevention. Please
what had caused it. Thank include your full name, address, e-mail address, and phone number with all work
you for a magazine that you send us, following the instructions (if any) we provide. We regret that we cannot
acknowledge or return any work. You must be a US resident and at least 18 to send
can save lives. us work. By submitting your work, you grant permission to Hearst Communications,
Elaine Cadiente / Inc. and its licensees (“Hearst”) to edit and use the work worldwide for any purpose,
including promotional purposes, in any form of media.
Kailua Kona, HI
FITNESS—FASTER!
Women ages 30 to 60+ have lost up to 30 lb
with Prevention’s Fit in 10: Slim & Strong—
For Life! program, now available in paper-
back ($19). The book includes everything
you need to get in shape at home: a 10-day
clean-eating jump start, 85 delicious
recipes you can make in 10 minutes, and
10-minute workouts that tone every zone.
Get your copy wherever books are sold.
THE BEST
TIME FOR
HEART
SURGERY
It may be safer
to have it in
the afternoon
than in the
morning. Of
600 cardiac
patients in a
French study,
those who
had afternoon
operations
had half the
risk of heart
attack or heart
Cutting-Edge
failure during
recovery, com-
Curatives
pared with New technology is helping doctors diagnose
health conditions and improve patient out-
the morning comes. Three of the latest developments:
patients.
Why? Genes
tied to heart
Swallowable Gut Sensor
WHAT’S NEW? Clinicians typically rely on imprecise
muscle repair measures such as fecal samples to gauge what’s going on
are more ac- inside the gut. Now scientists have developed pill-size,
tive later in the swallowable sensors that transmit real-time data about
day, as they’re a patient’s microbiome to a doctor’s cell phone.
triggered by BENEFIT: Currently in human trials, the capsules could
the body’s cir- someday help diagnose digestive disorders like irritable
cadian rhythm. bowel syndrome or reduce the need for colonoscopies.
camelina oil
Back-Pain Reliever
WHAT’S NEW? A study found
that kyphoplasty, one of the
surgical procedures used to
repair spinal compression frac-
tures caused by osteoporosis,
also helps alleviate the lasting
back pain that can result from
the fractures.
BENEFIT: Back pain can be
tricky to treat, and this pro-
cedure is minimally invasive.
Surgeons make small incisions
in the back, insert a balloon
to reposition fractured
vertebrae, and ill the cavity
with a cement-like substance
to stabilize the spine.
Cancer Detector
WHAT’S NEW? Scientists in
Texas developed a new way
to analyze kidney tumors to
determine whether they’re
cancerous or benign. Using
multiparametric MRI
(mpMRI)—an extensive
MRI now used most often
to identify prostate cancer—
they were able to detect the
most common and aggressive
type of kidney cancer with
an 80% accuracy rate. Derived from the
BENEFIT: It’s less invasive Camelina sativa plant in
than the current method, the mustard family, it’s high
VICTOR ALBROW/
BUILD
MUSCLE
OVERNIGHT
Postmenopausal
women trying to
maintain muscle
mass might consider
asking their doctor
about casein, a
slow-digesting
protein. Men (with
an average age of
72) who ingested
40 g of casein at
bedtime showed
33% more protein
synthesis (which
fuels muscle
growth) overnight
MORE SLEEP
than those who
took less or a
placebo, according
FOR A
to a study in the
Journal of Nutrition. CALM MIND
If you’re plagued by persistent
negative thoughts that may be
19 PEOPLE
triggering anxiety and depression,
your sleep schedule may be to blame.
Binghamton University researchers
found that sleep-deprived people
who were shown upsetting images
had trouble getting them out of their
WHO MAKE head for hours after the viewing.
THEIR BED More research is planned on the link
between sleep disruption and the de-
ARE 19% velopment of psychological disorders.
MORE LIKELY
TO SLEEP WELL,
COMPARED
WITH THOSE
WHO DON’T.
THE
POWER
OF
SCENT
Feeling anxious?
Bury your face
in the shirt of
a loved one
and inhale. In
a study at the
University of
British Colum-
bia, women
FROM LEFT GETTY IMAGES: OLEKSIY MAKSYMENKO. BRIGITTE SPORRER
completed a
Skin Sense
California dermatologist Christine Choi Kim recom-
mock job inter-
view and a chal-
mends face-mask ingredients for four skin types. lenging math
test. Those who
DRY OR SENSITIVE ACNE-PRONE sniffed a shirt
Both hyaluronic acid and Salicylic acid reduces worn by their
glycerin attract water to the inflammation and redness, significant other
skin and help it maintain while benzoyl peroxide kills had lower
moisture. Aloe vera soothes bacteria. Raw honey has
the skin, and oils such as antibacterial properties that
levels of the
coconut moisturize it. may help prevent breakouts. stress hormone
cortisol and
OILY MATURE reported feeling
Charcoal and clays such Vitamin C brightens and pro- less anxiety
as kaolin and bentonite tects skin from damaging free
draw out excess oil and radicals. Resveratrol fights than those who
remove dead skin cells inflammation and may reduce smelled new
that can clog pores. the appearance of wrinkles. shirts.
33
NUMBER OF
from poor air quality, and allergic
reactions to chemicals in products—
for both clients and workers.
In the irst study, lead researcher
Lindsey Milich and her colleagues
asked 90 regular and occasional
COMMON NAIL New Jersey salon customers to
SALON CHEMICALS identify problems they’d had after
279PHOTO/GETTY IMAGES
FROM TOP: PHOTOGRAPHS BY MONICA BUCK; FOOD STYLING BY JENN FRIBERG. COFFEE: AKIRASTOCK/GETTY IMAGES
Mix 1 can Spread mixture Slice 1⁄2 lb Top each Sprinkle Roll up from
(15.5 oz) over 4 warmed grilled chicken with ¼ cup each with bottom, tucking
no-salt-added whole wheat breast (hot or baby kale and 1½ tsp grated in sides. Cut
cannellini tortillas cold). Divide 1 Tbsp oil- Parmesan. in half on the
beans, rinsed, (8" diameter). among tortillas. packed sun- $0.31 diagonal and
drained, and $1.33 $2.18 dried tomatoes, serve.
mashed, with drained and
2 Tbsp pesto. chopped.
$1.62 $1.85
Total: $7.29
NUTRITION (per serving) 326 cal, 23 g pro, 34 g carb, 7 g fiber, 2 g sugars (0 g added sugars),
11.5 g fat, 3 g sat fat, 42 mg chol, 418 mg sodium
MAKE OVER
THIS PAGE, FROM TOP: MIKOLETTE/GETTY IMAGES. COURTESY OF CLARINS. OPPOSITE PAGE: PEATHEGEE INC./GETTY IMAGES
YOUR HEART
Just 2 years of regular
aerobic exercise can
counteract the harmful
effects that decades
of sitting have on the
heart, according to new
research from University
of Texas Southwestern
Medical Center. When
sedentary adults ages
45 to 64 engaged in
moderate- to high-
intensity exercise for
2 years, they reversed
signs of heart aging such
as cardiac stiffness and
pumping inefficiencies.
In particular, they
showed a 25% improve-
ment in heart elasticity,
which helps reduce
blood pressure and the
risk of heart failure.
prevention.com/primer
Cayenne
Honey
Apple cider
Lavender vinegar
Baking
soda
Kitchen Cures
Coconut oil Remedies made with
everyday ingredients
can relieve many of life’s
minor aches, scrapes,
and symptoms. Assem-
ble your own first-aid
kit with the following
multitasking ingredients
you probably already
have in your pantry.
Salt
EVERYDAY HEALTH
84
Percentage of
the world
population that
experiences
lower-back
pain at some
point in life
T
he lower back, or lumbar region, is vul-
Problem nerable to injury because of its complex
mix of vertebrae, muscles, ligaments,
Solved and nerves that engage when you squat, twist,
lift, sit, or stand. Overstretching muscle ibers
Lower- can cause pain, as can nerve compression due to
soft material bulging from inside disks sepa-
Back Pain rating vertebrae (herniated disk), degeneration
of those disks (osteoarthritis), or narrowing
BY RICHARD LALIBERTE of space around the spinal cord (spinal steno-
sis). “Back pain can be frightening but in most
cases isn’t serious,” says Raj Rao, an orthopedic
surgeon in Washington, DC. Up to 90% of cases
resolve within 6 weeks.
PREVENT IT TREAT IT
GOOD POSTURE “A straight back ICE Cold reduces inflammation
helps prevent problems with and pain. Wrap a bag of ice cubes
muscles and vertebrae,” says Jack or frozen vegetables in a cloth to
Ende, an internist in Philadelphia. protect skin, then apply to the area
Sit in a chair that has an inward- for 15 minutes two or three times a
curving back, which provides lum- day during the first 48 hours after
bar support, or place a pillow in injury. Move as much as possible
the small of your back; remember between icing sessions.
to stand every 30 minutes.
NSAIDS OTC anti-inflammatories
EXERCISE Studies suggest that ex- like ibuprofen (Advil, Motrin) and
ercise cuts the risk of lower-back naproxen (Aleve) can ease pain and
pain; one found it does so by more improve movement. Start with one
than a third. Low-intensity activ- pill and increase to a full dose if
ities like walking, swimming, and you’re still in pain.
yoga and exercises like planks
HANDS-ON THERAPIES Physical
stabilize the spine and keep
muscles and ligaments supple so therapists use specific stretches
they’re less likely to overstretch. to improve joint and spinal mobil-
ity. Chiropractors manipulate the
HEALTHY WEIGHT Excess weight spine to decrease pain and improve
puts more stress on the lower function. If those options fail, al-
back’s muscles, ligaments, nerves, ternative therapies like massage or
and vertebrae. “Keeping an eye acupuncture may ease discomfort.
on weight is one of the best ways
MEDICAL TREATMENTS If pain
to prevent the back’s mechanical
radiates down your leg due to
OPPOSITE PAGE: AURORE MAXON
F highest quantities
in fruits, vegetables,
and whole grains—
is a supernutrient in more ways
than one. It not only slows di-
Instead of: Brown rice (2 g
iber per ½ cup serving, cooked)
Swap in: Bulgur (4 g iber per
½ cup serving, cooked)
gestion to keep you full but also Brown rice is a more nutritious
reduces cholesterol absorption option than white, but bulgur
in your intestines, helping main- is higher than both in iber
tain heart and digestive health. and protein, keeping you full
But most of us don’t get longer, says Tanya Zuckerbrot,
enough. “The average American a registered dietitian based in
consumes about 14 g of iber per New York City. It also has nearly
day, but we should be consum- twice the folate of brown rice.
ing nearly double that,” says To make porridge, bring 1 cup
Elisabetta Politi, a registered di- milk, 1 cup water, and ½ cup
etitian at Duke University’s Diet bulgur to a boil, then reduce to
and Fitness Center. Occasion- a simmer and cook 15 minutes.
ally making these swaps will
boost your iber intake and may Instead of: Green juice
even ofer bonus health perks. (0 g iber per 8 oz serving)
Swap in: Leafy greens
Instead of: Blueberries (3 g iber per 3 cup serving)
(2 g iber per ½ cup serving) A study in the journal Appetite
Swap in: Raspberries conirmed that fresh produce
(4 g iber per ½ cup serving) keeps you satiated longer than
Although blueberries are trendy juices do. “While you get
packed with healthy nutrients, some nutrients from the green
Instead of: Pasta (1 g iber per Instead of: Sour cream (0 g iber
½ cup serving, cooked) per 2 Tbsp serving)
Swap in: Lentils (8 g iber per Swap in: Hummus (2 g iber
½ cup serving, cooked) per 2 Tbsp serving)
A 2017 review in the International This Mediterranean spread has more
Journal of Molecular Sciences found that iber, vitamins, and minerals and less
CORINNA GISSEMANN/STOCKSY
lentils have the highest insoluble dietary saturated fat than sour cream, says
iber content of any pulse and are high Johnson. A 2 Tbsp serving also provides
in prebiotics, which promote gut health. bone-building phosphorus and mag-
“Lentils make a great booster for soup in nesium. Blend 1 can (15 oz) chickpeas
place of pasta,” says Kathleen Johnson, with ¼ cup olive oil, the juice of 1 lemon,
a registered dietitian based in Baltimore. and spices such as coriander and garlic
You can also make a snack by tossing in a food processor and use as a dip for
cooked lentils with olive oil and spices crudités or to top a Greek salad.
The Holistic MD
Treating Asthma
BY ANDREW WEIL, MD
A chronic respi-
ratory disorder
that results in
inlammation and narrowing
of the airways, causing less
though the airway blockage
is usually reversible with
treatment. Attacks of allergic
asthma are often triggered by
exposure to pet dander, mold,
air to low in and out of the or dust mites, while nonal-
lungs. Typical symptoms of an lergic asthma attacks can be
asthma attack include wheez- precipitated by air pollution
ing, coughing, and diiculty or even colds and other
breathing. The number of minor respiratory infections.
Americans diagnosed with the Frequent asthma attacks can
disease increased from about result in permanent changes
20 million in 2001 to almost to the structure of the airways
25 million in 2009, according that can impair lung function
to the CDC; many experts over time.
point to worsening indoor Managing asthma requires
and outdoor air quality as a two-pronged approach.
a contributing factor. The short-term strategy is to
People may be predisposed rapidly treat acute attacks,
to develop asthma as a result which can become medical
of genetics, signiicant or emergencies if not handled
recurrent viral infections (such quickly. To relieve airway
as severe colds or sinusitis), or obstruction and breath-
exposure to environmental tox- lessness, doctors typically
ins. For reasons that may be re-
lated to luctuating hormones,
Dr. Weil is founder asthma is more common and
and director of the
Arizona Center
more severe in women. 3 NATURAL WAYS
for Integrative
Medicine.
Asthma can be allergic
or nonallergic, and either
TO MANAGE ASTHMA
26 PREVENTION.COM · APRIL 2018
Vacuuming doctor to use them in
will help the lowest dose and for
reduce pet as short a period of time
dander. as possible. These drugs
have serious side efects
such as weight gain, bone
thinning, and an increased
risk of cataract formation.
I also recommend long-
term asthma management
that emphasizes lifestyle
changes over drugs. You
can control the underlying
inlammation that con-
tributes to asthma through
diet and exercise and by
reducing exposure to aller-
gens and environmental
toxins. People with asthma
should eat a variety of
fruits and vegetables
prescribe fast-acting combinations (for their potent antioxidants), slow-
of inhaled short-term beta-agonists digesting carbohydrates such as steel-
OPPOSITE PAGE: ILLUSTRATION BY ARTHUR MOUNT.
(bronchodilators) and steroids. cut oats, and cold-water ish (for their
THIS PAGE: CARLES RODRIGO MONZO/STOCKSY
Healing Movement
Figure 4 Hip Stretch
BY JEFF CSATARI
Keep
thigh
vertical.
Relax
neck.
Avoid
tilting or
rotating
pelvis.
Women’s Health
A Beter Pelvic Exam
BY LAUREN STREICHER, MD
M
OST WOMEN
count an annual think they need to tolerate it.
pelvic exam as The American Congress of
a routine part Obstetricians and Gynecolo-
of their health care. In 2014, gists and the North American
however, the American College Menopause Society recommend
of Physicians—a group of inter- an annual pelvic exam.
nists, not gynecologists—issued
a statement saying there is no Should it include a Pap test?
value in an annual pelvic exam A Pap test is no longer required
unless a woman has a speciic every year in low-risk women.
concern, such as pain or bleed- How often you should have it
ing. Ever since, women have depends on your age and prior
been confused about why and test results. The guidelines:
how often they should have the • Women ages 21 to 29 should
5 Myths
About
Skin
BY KARYN REPINSKI
ILLUSTRATIONS BY BEN WISEMAN
MYTH #2
It’s possible to shrink
the size of your pores.
MYTHBUSTER: Your natural pore size is
genetic, and nothing will change it, says
Gohara. Pores can, however, enlarge with
age. And poor skin care habits, sun damage,
and other factors can cause your pores to
become clogged with dirt, dead cells, or
bacteria and appear larger. But using a facial
cleanser that contains charcoal can unclog
pores and minimize their appearance, Gohara
says. “Charcoal is like a Dyson vacuum—it’s
able to absorb 1,000 times its particle size,
so it literally sucks everything out of pores.”
MYTH #3
Your face should
feel taut ater
you wash it.
MYTHBUSTER:
“Facial skin should feel
supple after you’ve
cleansed,” says Gohara.
If it feels tight, as if
you’d applied an as-
tringent, it means your
cleanser has removed
the top protective
layer of natural oils that
creates a barrier to keep
water in and harmful
microorganisms and
irritants out. These
lipids also act as “mor-
tar” around skin cells,
providing structural
support. Stripping them
away while cleans-
ing makes skin drier
and compromises its
firmness. Instead, use a
mild nonsoap cleanser
labeled “gentle” or
“pH neutral” and rinse
with lukewarm water
to avoid washing away
the oils.
MYTH #4
You can get rid of cellulite.
MYTHBUSTER: Many products claim to smooth
out these bumps that accumulate under the
skin, but none of them work. “The fix for cellulite
remains elusive because there’s no single reason
for it—everything from hormones and heredity to
sluggish circulation plays a role,” says David Bank,
a dermatologist in Mount Kisco, NY, who evaluates
cellulite product claims for the Federal Trade
Commission. Skin architecture is another key factor:
The telltale dimpling is fat trapped by a network of
connective tissue; as these fibers weaken with age,
cellulite becomes even more pronounced. “The sad
reality is that all sorts of products and technologies
have been tried, and eventually the skin will always
revert to baseline,” says Bank. One of the more
effective methods, Cellfina, uses a large needle to
break up the fibrous bands that cause dimpling.
But the in-office procedure rarely eliminates all
cellulite or produces permanent results.
MYTH #5
Regular facials are necessary
for healthy skin.
MYTHBUSTER: Facials may feel relaxing, but they
won’t help improve your complexion in a significant
or lasting way. Simple cleansing and moisturizing at
home will provide the same temporary glow, Bank
says. So what can you do to protect your skin from
time? Studies have shown that topical vitamin C, alpha
hydroxy acids, resveratrol, retinol, and niacinamide
(vitamin B3) can reduce the appearance of wrinkles.
INSIDER TIPS
WHAT
KNOW
Get the benefits of a personal trainer
without hiring one! We asked
experts to share their secrets.
BY MICHELLE CROUCH
3Success requires
some inner digging.
“My clients who have the
best results know why they
are there. So think about
what’s inspiring you to stay
active, and then ind a way
to come back to it daily.
I write my goals on sticky
notes and post them on my
bathroom mirror.”
—TRACY YANCEY, personal
trainer at Prescriptive Fitness,
Charlotte, NC
INSIDER TIPS
7 THE RIGHT
OUTFIT CAN
MAKE ALL
THE DIFFERENCE.
“When I slip into a cute
ensemble, I look in the
mirror and think, Game
on!” —BROOK BENTEN
JIMENEZ, ACSM-
certiied exercise
physiologist, Austin, TX
SECRETS FOR
BETTER WORKOUTS
12
INTERVAL
TRAINING BURNS
8Resistance 9Squeezing in MEGA CALORIES.
training should be squats throughout “Exercising at a
challenging pace for
your top priority. your day is as good 30 seconds, then
“To truly transform
your body, you need to
as going to the gym. slowing down to
catch your breath
“Every time I bend
strength-train, whether for a minute, will
down to pick something
that’s with body weight, give you a better
up—whether that’s a metabolic boost
free weights, resistance pair of shoes or a bag than exercising at
bands, or a combina- of groceries—I squat. a steady pace.”
tion. You’ll not only I end up doing dozens —JAMES WHATMORE
build muscle but also of squats per day, which
burn fat and reduce strengthens my whole
your risk of developing
osteoporosis.”
—KINDAL BOYLE
lower body.” —SUSIE
HATHAWAY, personal
trainer, Fairield, IA
13
10There’s really no such thing
Crunches
as spot reduction. waste time.
“You can’t remove fat from one part of your body by
performing exercises that target that area. If you’re
“Planks and
concerned about a problem area, you need to drop
fat from your entire body.” —RUI LI, owner of New York
full-body
Personal Training, New York City exercises
like squats,
11It’s easier to cut calories
than to burn them off. which also
“Some clients work out with me for several months
and wonder why they haven’t lost more weight. I’ll
strengthen
take a look at their diet, and it’s usually very easy to
see why their bodies aren’t changing. Weight loss is
the core,
80% what you eat and 20% how much you work out.” are best.”
—LINDSAY WRIGHT, owner of MoveMore Fitness, Franklin, NC —JAMES WHATMORE
SECRETS FOR
STAYING PAIN-FREE
23
20Variety is the spice of fitness.
“Even if it’s just 1 day a week, diversifying your
There is
workout will reduce your risk of an injury caused healing
by repetitive motion. It will also keep you from
power in
FIRST SPREAD: WESTEND61/GETTY IMAGES. SECOND SPREAD: JENNER IMAGES/GETTY IMAGES.
a warm
21It’s not a good bath. “The
idea to do static hot water
22 FOAM ROLLING
stretches before
you exercise.
IS A GREAT WAY
TO EASE PAIN increases
“We now know it actually
increases your chance of
AND TIGHTNESS.
“It should be a part blood flow
THIS SPREAD: SVEN HANSCHE/EYEEM/GETTY IMAGES
TOP 10
Deadliest
Diseases
1. HEART DISEASE
2. RESPIRATORY
ILLNESSES
3. LUNG CANCER
4. STROKE
5. ALZHEIMER’S
DISEASE
6. DIABETES
7. COLON CANCER
8. KIDNEY DISEASE
9. BREAST CANCER
10. DEPRESSION
According to data for the US
from the Centers for Disease
Control and Prevention
H
eart disease, cancer, and stroke cause more than half
of all deaths in the US each year, and many could have
been prevented. Research shows that 45% of cancer
deaths are linked to such factors as poor diet and lack
of exercise, for example. The science of prevention is
showing how many serious illnesses can be avoided by
adopting a healthy lifestyle or by taking medications
and having surgical interventions when necessary.
Of course, there are no guarantees. The road to good health
is not completely predictable and involves a complex interplay
among lifestyle, genetics, and the environment. But knowledge is
power, and the health suggestions outlined on the following pages
can help anyone lower the odds of serious illness, regardless of
age, family health history, or personal risk factors. We pored over
research and interviewed dozens of top medical experts to bring
you this guide to reducing your risk of getting 10 of the deadliest
diseases in America.
1
WHAT IT IS
Heart disease is a valves, and poorly func-
general term that refers tioning or clogged blood
to conditions afecting vessels.
the structure or function
of the cardiovascular
system, including heart WHO IS MOST
rhythm problems, AT RISK
heart muscle damage, Smokers, people with
malfunctioning heart diabetes, and those
HEALTH
WHO IS MOST
AT RISK
Smoking is a major
risk factor, but 25% of
COPD suferers have
never used tobacco.
Having a job that
causes you to breathe
in large amounts of
dust and smoke can
increase risk, as can
inhaling fumes from
burning wood.
Other factors that
likely contribute to
the development of
WHAT THEY ARE COPD include child-
Respiratory illnesses hood exposure to
include the serious lung secondhand smoke or
conditions grouped polluted environments
together as chronic and having multiple
obstructive pulmonary respiratory infections,
disease: emphysema, says MeiLan Han, an
chronic bronchitis, and associate professor of
some forms of asthma. pulmonary medicine
COPD inlames the at the University of
airways and in some Michigan and a spokes-
cases may lead to person for the Ameri-
destruction of the lungs’ can Lung Association.
air sacs, causing air to Pneumonia and
become trapped. Severe lu are most serious
cases may even require in the elderly, young
lung transplants. Lung children, smokers, and
infections, such as those with impaired
pneumonia and lu, immune systems or
can also be deadly in poor lung function.
3
48 PREVENTION.COM · APRIL 2018
WHAT IT IS
This form of cancer,
which kills more people
than breast and colon
cancers combined,
occurs when cells in the
lung grow rapidly and
out of control. The most
aggressive type is small-
cell lung cancer, while
the most common kind
is non–small-cell cancer, structures, says Cooke. seep into foundations
which afects about 85% The more smoke you from decaying rocks,
of patients and spreads inhale, the greater your soil, or water. If radon
more slowly. risk. Even nonsmok- levels are high, ask a
ers are at signiicant certiied radon mitiga-
risk from secondhand tion contractor for help.
WHO IS MOST smoke, says Cooke, These contractors, who
AT RISK cautioning that air can be found through
Smokers, those with puriiers aren’t adequate state oices of the Envi-
a family history of the protection. ronmental Protection
disease, and people Once smoke expo- Agency, may seal cracks,
exposed to air pollu- sure stops, though, the use underground pipes,
tion, asbestos, radon, lungs begin to recover or install exhaust fans to
or secondhand smoke. and health risks begin get rid of the deadly gas.
Although cigarette to dissipate. When The work typically costs
smoking accounts for smokers quit and about $1,200.
more than 80% of lung abstain from tobacco Eat plenty of produce.
cancer cases, many for 10 years, their risk of Studies have linked
nonsmokers get the developing lung cancer 8% of lung cancers to
disease, too, and their can drop by as much as low consumption of
numbers are on the rise. 50%, the US Surgeon fruits and vegetables,
“All you need to get lung General found. says Otis Brawley, chief
cancer are lungs,” says Pay attention to medical oicer of the
David Cooke, head of air-quality alerts. Heed American Cancer Soci-
general thoracic surgery community warnings to ety. The antioxidants in
at the University of stay inside on days when produce appear to help
California, Davis. levels of pollutants such protect against cancer.
as ozone or wood smoke Request a low-dose CT
are high. Some Cali- scan if you’re a smoker
HOW TO fornia towns call these or ex-smoker. While the
PREVENT IT “Spare the Air” days. screening test doesn’t
If you smoke, quit. Check that radon prevent cancer, it can
And avoid exposure to levels in your home are detect the disease earlier,
secondhand smoke. low. Radon, an invisible when it’s more treatable.
Cigarette smoke radioactive gas, is the Studies show that the
contains a toxic brew of second-leading cause of tests can reduce lung
such chemicals as ar- lung cancer after smok- cancer deaths by 20%,
senic and formaldehyde ing. Homeowners can compared with screen-
that lead to changes get their houses tested ing with a conventional
in the lungs’ cells and for this gas, which can chest x-ray.
WHO IS MOST
AT RISK
Smokers and people with
heart disease, diabetes,
high blood pressure,
blood vessel inlamma-
tion, or a family history
of strokes. In addition,
people who have atrial
ibrillation, a type of
racing, irregular heart-
beat, are at especially
high risk: They’re 500%
more likely to have a
stroke than the general
population, according
to the National Stroke
Association.
HOW TO
PREVENT IT
Follow a heart-healthy
WHAT IT IS lifestyle. Eating a healthy
Often called brain attacks, diet, getting plenty of
strokes occur when blood physical activity, and
vessels to the brain either avoiding smoking can
burst or get blocked. In keep blood vessels open
ischemic strokes, the and reduce the risk of
most common type, a blood clots.
clogged vessel or artery Get checked for A-fib.
impedes blood low to the Since the condition—
brain, causing brain cells which can cause blood
lifestyle,” potentially
WHAT IT IS reducing Alzheimer’s
Alzheimer’s is a progres- disease symptoms by
sive disease of memory as much as 40%, says
loss and thinking Pierre Tariot, director of
diiculties. It involves the Banner Alzheimer’s
protein fragments called Institute in Phoenix
plaques and tangles, and a professor at the
which are suspected of University of Arizona
disrupting communica- medical school. The
tion among nerve cells in goal is to lower inlam-
the brain. mation to keep blood
vessels and brain cells
healthy, since “the
WHO IS MOST cardiovascular system
AT RISK provides the pipes that
People over age 65, those provide blood to our
with a family history of brain,” says Tariot.
the disease, and those Follow the MIND diet.
with certain genetic The Mediterranean-
mutations, including in a DASH Intervention
gene called APOE. Mild for Neurodegenerative
cognitive impairment, Delay approach to eating
severe head trauma, focuses on 10 brain-
and a lack of social and healthy foods, including
intellectual engagement beans, berries, ish, nuts,
appear to raise risk, too. vegetables, and whole
There’s also evidence grains. The diet—devel-
that the odds of getting oped by Martha Clare
the disease increase with Morris, a nutritional
unhealthy behaviors epidemiologist at Rush
such as smoking or being University’s medical
sedentary. school, along with
several colleagues—
emphasizes the impor-
HOW TO tance of eating these
PREVENT IT foods while severely
Maintain a healthy heart. limiting consumption
“A heart-healthy life- of butter, cheese, and
style is a brain-healthy fried and fast foods. One
WHO IS MOST
AT RISK
It’s not known why
people develop type 1
diabetes, which accounts
for about 5% of diabe-
tes cases, although
genetic susceptibility
plays a role. But type 2
diabetes tends to strike
people who are over-
weight, have high blood
pressure, are physically
inactive, or have a family
history of the disease.
It’s estimated that 1 of
every 3 American adults
now has prediabetes,
a precursor to type 2
diabetes (although most
are unaware they have
the condition).
HOW TO
the pancreas produces PREVENT IT
little to no insulin. Adopt a healthy lifestyle.
In the more common A Diabetes Preven-
type 2, the body tion Program study,
produces insulin but funded by the National
cannot use it properly. Institutes of Health,
In both types, high blood has found that type 2
sugar—if the disease isn’t diabetes risk can be
managed—makes people dramatically slashed
more susceptible to heart with physical activity
disease, nerve damage, and moderate weight
HOW TO
PREVENT IT
Get a colonoscopy if
you’re age 50 or older.
This procedure is both
a screening test and a
preventive measure. In a
colonoscopy, a slim tube
with a camera is passed
through the rectum into
the colon to examine the
walls for polyps, which
may be benign but are
WHAT IT IS at risk of turning malig-
The second-deadliest nant. Once detected,
form of cancer develops these suspicious polyps
slowly in the colon’s can be removed before
inner lining, almost they turn cancerous.
always starting with a The general recom-
growth, called a polyp, mendation is for most
that becomes malignant. men and women to start
getting colonoscopies
once a decade starting
WHO IS MOST at age 50. But individ-
AT RISK uals at high risk may be
People who are over- advised to begin having
weight, don’t get colonoscopies earlier or
much exercise, eat a to undergo the test more
lot of red meat, drink frequently.
alcohol heavily, or Consider a biannual
smoke. Having a history stool test. A colonoscopy
of colorectal polyps, is the most widely used
tool for colon cancer Some patients should substances the body
screening and preven- get their stool screened produces to help with
tion, but more than with a quantitative digestion are actually
40% of people who fecal immunochemical carcinogenic. Bile,
should be getting them test, which not only can which is produced by
avoid them. For those detect blood that may the liver to help digest
people, stool tests— indicate the disease but fats, for example, can
which check for tiny also can help predict mutate the DNA of
amounts of blood in the when polyps are likely colon cells it comes in
stool that can indicate to recur, says Joel contact with, he says.
cancer—can be a good Levine, a gastroenter- High-iber foods and
alternative, says Otis ologist and cofounder grains can decrease
Brawley, an oncologist of the Colon Cancer bowel transit times, he
and chief medical oicer Prevention Program at says, as can exercise.
for the American Cancer UConn Health. These Also helpful: foods
Society. Having a stool tests may be recom- high in resistant starch,
test every year, he says, mended even for people such as lentils, green
can be just as efective who have regular bananas, and cold
at detecting cancer as colonoscopies, since potatoes, which ferment
a colonoscopy. a substantial number slowly in the intestine,
Tests for stool DNA of colon cancer cases improving the bacte-
are also efective at develop in the years rial composition of the
inding colon cancer. If between once-a-decade microbiome and reduc-
this test indicates the colonoscopies. ing inlammation that
possibility of cancer, Rethink your diet. causes DNA mutations.
patients will need a Foods that help move These foods also reduce
colonoscopy to remove stool through the insulin resistance, a
polyps or a biopsy to colon more quickly medical condition that
conirm the disease. help reduce the risk of can lead to diabetes
Consider more- cancer, Brawley says, and raise the risk of
detailed stool tests. because some of the some cancers.
8
kidney disease can people with high blood
lead to heart problems, pressure eventually
anemia, and bone weak- develop the illness.
ness—and ultimately to Since salt is hidden
kidney failure. in so many foods, it’s
important to be aware
of what you’re eating,
WHO IS MOST says Joseph Vassalotti,
AT RISK chief medical ofer of
People with diabetes, the National Kidney
high blood pressure, and Foundation. He’s a fan
a family history of the of Healthwatch 360, a
disease. Being over 60 research-based app that
is also a risk factor, as tracks food composition
kidney function natu- and customizes eating
rally declines with age. plans for speciic medi-
cal conditions.
If you have diabetes,
HOW TO keep blood sugar levels
PREVENT IT in check. Nearly 40%
Follow a kidney-friendly of people with type 2
diet. The National diabetes develop
Kidney Foundation kidney disease.
recommends the DASH Stop smoking. The
(Dietary Approaches National Kidney
to Stop Hypertension) Foundation warns that
diet, which is rich in smoking reduces blood
fruits, vegetables, beans, low to the kidneys
whole grains, ish, and and can worsen kidney
9
BRCA1 genetic mutation,
WHAT IT IS for instance, have a 55 to
The disease occurs when 65% chance of devel-
cells in the breast ducts oping breast cancer,
start to grow out of compared with 12% for
control, eventually form- women who don’t.
ing a tumor. Most breast
cancers are estrogen-
driven and begin in the HOW TO
lining of the milk ducts. PREVENT IT
Keep your BMI between
18.5 and 25. Excess
WHO IS MOST weight may be a problem
AT RISK because fat produces
Women get most breast estrogen, especially after
cancers, though men can menopause.
get them, too. Because Evaluate your risk. An
estrogen and progester- online breast cancer risk
one play a role in both calculator (cancer.gov/
normal breast tissue bcrisktool) developed
development and breast by the National Cancer
cancer development, Institute can help.
women who began Consult a genetic coun-
menstruating relatively selor if you have a family
young (before age 12) history of the disease.
and/or go through meno- These specialists can
pause relatively late (after provide advice about
55) are at increased risk testing and help inter-
because they’re exposed pret genetic test results.
to high levels of estrogen With only about 5 to
for a longer time. 10% of breast cancers
Women who never thought to be genetic,
had children, never testing doesn’t make
breastfed, drink a lot of sense without a strong
alcohol, are overweight, family history, says
or take hormone therapy Susan Love, a patient
after menopause are also advocate and chief
at higher risk. Family visionary oicer of the
history is also a factor. Dr. Susan Love Research
Women who have the Foundation.
10
WHO IS MOST
AT RISK
People who are expe-
riencing major stress
or life changes or who
have a family history of
depression, as well as
people who have been
repeatedly exposed
to abuse, neglect, or
violence. People who
have had previous bouts
of depression also have
a much higher risk of
WHAT IT IS future episodes, says
A common mood disor- Philip R. Muskin, a
der, depression causes psychiatry professor at
persistent sadness, feel- Columbia University
ings of worthlessness, Medical Center. Scien-
and a loss of interest in tists still don’t know
regular activities. Some exactly what’s happen-
people with depression ing in the brain during
have trouble concentrat- a depressive episode.
ing or making decisions.
They may overeat or lose
their appetite, sufer HOW TO
from insomnia or sleep PREVENT IT
too much. Two-thirds of Consider psychother-
people with depression apy. “Speaking with a
also report physical mental health profes-
symptoms, such as sional can change how
increased aches and someone interacts in
pains. Many may personal or professional
contemplate suicide. relationships that may
Symptoms need to last be problematic and
for at least 2 weeks can help reduce the
before the negative factors that precipi-
moods are diagnosed tate depression,” says
as depression. Muskin. Psychotherapy
Chocolate-
Beet Cake
Rich and delicious cake
becomes extra sweet
and moist with beets,
which provide betaine,
an amino acid that helps
support heart, liver, and
digestive health.
Vegetable
Quick Bread
Using a single recipe, you can
create multiple variations on
our healthy quick bread. Try carrots,
parsnips, or zucchini and mix in
berries, raisins, or nuts for extra
vitamins and minerals.
Remove from heat, add bowl, cover surface directly loaf pan.
chocolate, and let sit 5 min- with plastic wrap, and 2. WHISK flours, cinnamon,
utes. Stir until smooth and refrigerate until cold. and nutmeg in medium
allow to thicken, 5 minutes. bowl. In separate bowl,
Pour over cooled cake and MAKE CRUST whisk oil, sugar, vanilla,
refrigerate to set, if desired. 1. HEAT oven to 325°F. and eggs. Mix in carrot,
NUTRITION (per serving) Whisk sugar, vanilla, salt, parsnip, or zucchini.
179 cal, 3 g pro, 25 g carb, 1 g and egg white in large bowl 3. ADD dry ingredients to
fiber, 15 g sugars (14 g added until combined. Fold in wet and stir until flour is
sugars), 8.5 g fat, 4.5 g sat fat, coconut. moistened. Stir in fruit or
33 mg chol, 145 mg sodium 2. LINE 8" x 8" baking pan nut mix-ins, if using.
with parchment and coat 4. TRANSFER to loaf pan,
LEMON & with cooking spray. Press smooth top, and bake until
COCONUT BARS in crust mixture and bake wooden pick inserted in
PREP TIME: 5 MINUTES until toasted and brown, center comes out clean, 45
TOTAL TIME: 1 HOUR 15 minutes. Cool completely to 55 minutes. Cool in pan
+ cooling/setting time before spreading cold curd 20 minutes, then transfer
MAKES 16 on top. Refrigerate until set, to rack to cool completely.
CURD
2 hours. NUTRITION (per serving, with
⅔ c lemon juice NUTRITION (per bar) carrots) 197 cal, 3 g protein,
½ c sugar 103 cal, 2 g pro, 11 g carb, 24 g carb, 2 g fiber, 9 g sugars,
2 tsp lemon zest 1 g fiber, 8 g sugars (8 g added (8 g added sugars), 10 g fat,
1 Tbsp cornstarch sugars), 6 g fat, 5 g sat fat, 1 g sat fat, 23 mg chol,
2 lg eggs 23 mg chol, 24 mg sodium 175 mg sodium
MIND + BODY
1-Minute
Meditations
YOU CAN TAKE CONTROL OF YOUR EMOTIONS
WITH THESE EASY MINDFULNESS TECHNIQUES.
BY CAROLYN GREGOIRE
ILLUSTRATIONS BY SILJA GOETZ
When You’re
Impatient
You’re sitting in traic
or waiting in line at the
bank. Instead of focus-
ing on getting out of the
frustrating or boring situ-
When You’re
When You’re Envious Cranky
Use this simple practice to turn envy into joyful It can feel like every-
connection: Call to mind the person you feel envious thing is going wrong
of and wish him or her well. Think of this person when you’re stuck in a
warmly and say to yourself, I’m happy for you. bad mood. When that
Repeat it a few times if you need to. You might happens, take a moment
even allow a little smile for the person you’re thinking to appreciate what’s
about. This helps you feel closer to the individual, going right.
which is important because envy thrives on separa- To start, Burch
tion, explains Germer. “When we wish somebody well, suggests bringing to
it closes that emotional distance,” he says. mind something you’re
thankful for and think-
ing of the person who
When You’re Worried made it possible as you
As uncomfortable as it may be, confronting your inhale and exhale. That
fearful thoughts can be the best way to ease their person could be a friend
impact. When your mind starts running through the or family member or a
things that might go wrong in your life, notice how stranger who played
the sensations in your body—a racing heart, quicker a small role in your day.
breathing—feel similar to those of excitement. Then “If you’re grateful for
acknowledge the fear kindly by using your name: your cup of cofee in the
Sarah, you’re feeling fear. morning, think about
Using your name is a powerful way to create distance the one person or the
between yourself and the fear, halting your worried many people who made
inner monologue and helping you put the situation it possible,” she says.
in perspective. “It’s like a splash of cold water on your Practicing gratitude
face,” says Germer. “You’re more likely to motivate your- has been shown to not
self that way because using your name facilitates instant only increase feelings of
mindfulness.” In fact, a Journal of Personality and happiness but also poten-
Social Psychology study found that when participants tially boost immunity
used their own name instead of “I” when approaching and reduce symptoms of
nerve-racking situations such as speaking in public, depression and anxiety.
Feel-Good
FITNESS
Make daily tasks easier with simple
toning moves for every level.
BY JEFF CSATARI
PHOTOGRAPHS BY CHRIS FANNING
W
orkout fads come and go, but there’s a reason func-
tional itness landed in the American College of Sports
Medicine’s top 10 exercise trends of 2018. “It’s real-
world itness,” says LA-based trainer Sarah Kusch. “It
helps you build strength, balance, power, and mobility so you
can tackle whatever life throws at you, whether that’s carrying
groceries, jogging upstairs, lifting kids, or righting yourself
before a fall.”
The best part: You can develop a leaner, more capable body
with the ive key functional movements on the following pages.
Each type of exercise will make daily tasks easier while simulta-
neously toning trouble spots. “Anyone can do this,” says Kusch,
who created this routine. Begin with Level I and work your way
up to more challenging modiications as you get stronger. Aim
to do 2 sets of 10 reps of each movement 3 times a week.
LEVEL I
GOOD-MORNING
BEND
Stand with feet shoulder-
width apart, hands resting
on hips. Keeping knees
slightly bent and torso
straight, slowly bend from
hips until upper body is
nearly parallel to floor,
keeping back flat. Pause,
then return to standing
position. That’s 1 rep.
Challenge
Yourself
Add some weight! Perform
Level II, but place an object,
such as a dumbbell or water
bottle, on floor between
feet. When squatting,
pick up object with both
hands and stand up.
LEVEL II
WIDE SQUAT
WITH TAP
Stand with feet slightly
wider than hip-width
apart, hands in front of
chest, palms touching.
Hinge at hips and bend
knees, reaching down to
touch floor between legs
with 1 hand. Press weight
into heels and straighten
legs to return to starting
position. Alternate hands
with each rep.
LEVEL I
KNEE LIFT TO
HIP EXTENSION
Stand with right hand
on back of sturdy chair.
Keeping torso upright,
raise left knee until
thigh is parallel to floor,
knee bent 90 degrees,
then extend left leg
behind you. Complete
set, then repeat on
opposite side.
LEVEL II
SINGLE-LEG DEADLIFT
Stand on right leg with right knee slightly bent. Without
changing bend in knee, hinge at hips, and lower torso until
it’s parallel to floor, extending left leg behind you at hip
height. Pause, then return to starting position. Complete set,
then repeat on opposite side.
Challenge
Yourself
Add a knee lift to
Level II! Raise left thigh
until parallel to floor,
knee bent 90 degrees.
Extend left leg behind
you and bring torso
parallel to floor.
LEVEL I
STANDING
THORACIC
ROTATION
Stand with feet hip-
width apart, hands
in front of chest with
elbows bent, palms
touching. Keeping hips
still, rotate torso to left,
extending left arm and
directing gaze over left
shoulder. Return to start
and repeat on opposite
side. That’s 1 rep.
LEVEL II
STATIC SUMO SQUAT
WITH THORACIC
ROTATION
Stand with feet wider than hip-
width apart, toes pointed slightly
outward, hands in front of chest
with elbows bent, palms touch-
ing. Squat, bending at hips and
knees and ensuring that knees
point toward toes. Holding squat,
keep hips still and rotate torso
to left and reach left arm behind
you at 45-degree angle, directing
gaze over left shoulder. Return
to starting position and repeat
rotation on opposite side. That’s
1 rep. Continue holding squat
until all reps are completed.
Challenge
Yourself
Add some resistance!
Perform Level II, but hold
a pair of light dumbbells
or water bottles. If you feel
a pinch in your shoulder
or lower back, use a
lighter weight.
4. PULLING
These moves strengthen the back and improve posture.
You need them for: pulling open a door or dragging a trash can to the curb
LEVEL I
STANDING T PULL
Stand with feet hip-width
apart, arms extended in front
of chest with palms touching.
Slowly draw shoulder blades
together, bringing arms out to
sides so body forms T shape.
Return to starting position.
Challenge
Yourself
Do the Superwoman
exercise! Lie on belly with arms
stretched forward. Squeeze
buttocks and engage abs to
protect lower back. Slowly lift
arms and legs off floor, draw-
ing shoulder blades together.
Hold for 5 breaths;
return to start.
LEVEL I
INCLINE SEATED CHEST PRESS
Sit at angle on chair, upper back supported
by backrest, abs contracted. Hold dumb-
bells (or water bottles) close to shoulders,
palms facing forward. Press weights out
in front of torso at 45-degree angle, then
return to starting position.
Challenge
Yourself
Do a push-up on your
knees! Start on all fours,
hands slightly more than
shoulder-width apart, legs
bent. Lower chest toward
HAIR AND MAKEUP BY KAT STERRET; WARDROBE BY AMANDA LIPTOCK
T
he tool feels heavy. That’s horses, providing greater access to
my immediate impression 1,362 acres of mountain meadows and
when Dan Leach hands me pine forests.
JENNIFER MARTINEZ/EYEEM/GETTY IMAGES
M
onths earlier, when depression later in life (for more details,
I signed up for this see “The Nature Fix,” at right).
experience, I’d wanted The regulars on this kind of adven-
to help out in a way that ture intuitively know as much, I learned
felt meaningful. That made me part right away. “You will meet people who
of a very large group. In 2015, the are living their best life—inspirational,
JAMES FRANK
THE NATURE FIX
uplifting sorts,” group leader Linda Projects like the Sierra Club’s
Gerdenich had told me when I’d called offer a sense of purpose, among
about the trip. She wasn’t kidding. other benefits, says Karl Pillemer,
As I discovered when we gathered a professor of gerontology in
in a ranch house at the YMCA of the medicine at Weill Cornell Medi-
cal College. Clearing trails and
Rockies, everyone was over 50—but the
cleaning streams can be moti-
group included a woman who had just vating because “someone who
backpacked 186 miles across Wales, may not be inclined to exercise
a retired doctor who had run four mar- may love the idea of maintaining
athons, and a petite 70-year-old who an environmental area,” he says.
raises grizzly bears with her wildlife Another plus: Eco-volunteers
biologist husband. are nearly three times as likely
as nonvolunteers to meet the
I wasn’t sure I’d it in with these
Centers for Disease Control
rugged and proven adventurers. But I and Prevention guidelines for
knew we’d be sleeping in a lodge—and physical activity. That bodes
with a comfortable bed to come back well for their long-term health;
to each evening, I thought my joints studies show that moderate
could survive a few days of exertion. I’d to vigorous aerobic exercise
also packed my yoga mat so I could do helps to reduce the risk of heart
ailments, obesity, and other
the routine my physical therapist had
chronic diseases.
prescribed to help me endure whatever Finally, conserving natural
kind of work I would be doing. areas offers what Pillemer calls
We started the irst morning by “generativity”—the chance to
stretching on the ranch house lawn. At build a legacy, to “do something
Hermit Park, we met up with Leach and that will benefit generations
his crew, who led us as we wound a slow beyond your lifetime.”
To find a trip, visit the websites
half mile up to the trail site. Steller’s jays
of the Sierra Club (sierraclub.org;
zoomed through the ields squawking, $400–$2,800), the American
and the mountains rose around us. The Hiking Society (americanhiking
park was so pretty I forgot about my hip. .org; $330), Biosphere Expedi-
Leach explained how to use the tions (biosphere-expeditions
various tools, then looked us over. “Pace .org; $2,130–$3,100), or
yourselves,” he said. “Stay within your Earth Watch (earthwatch.org;
$1,450–$3,900). Closer to
means. You guys look ready, but we
home, check out your local
don’t want you hurting yourselves.” Nature Conservancy preserve
I took a shovel and fell in behind (nature.org) or Audubon chapter
Barb Robbins, the grizzly bear expert, (audubon.org).
who was scratching up grass with a
T
majority of her time in nature, she es- he next day, fellow volunteer
pecially likes service trips. “When you’re Leo Mellon, 70, waits for
sharing tools and moans and groans, me as I stand holding the
you develop a closer bond than when Pulaski to cut the roots free
you’re just hiking,” she said. “I worried in so he can wind a winch to the stump
the beginning that I might not be strong and ratchet it out of the ground. I
enough to help much, but there’s always recall something he told me over din-
something to do within your ability that ner. “After I retired, I lost 30 pounds,”
lets you feel that you’re contributing.” the former school principal had said.
I saw what she meant. Late that “Work was really stressful, and I
afternoon, as I surveyed our 350 feet of wasn’t exercising.” He’d committed to
PERSONAL JOURNEY
environmental volunteerism, and with and raising hefty logs to balance against
all the activity, his blood pressure and one another so others can ill in the
other key health markers improved. structures with smaller tinder. Each
If Leo can do it, I igure, so can I. pile is a puzzle to igure out.
I lift the Pulaski, raising it above my “Problem-solving together engages
shoulder and sliding my right hand your brain in all kinds of ways that
down its neck to meet my left so the become part of your creativity,” says
tool drops with the force of its own Bonnie Black, 81, another volunteer,
weight. Thwack. A clean hit. A few her arms full of branches.
more cracks at it and the thick root I’m fully focused, I’m sweating again,
splits in two, leaving the stump one and I’m having a ball. With each big log
tentacle free of the earth. I set in place, I feel more empowered.
I go at another root, working up a Even my hip isn’t complaining. What a
sweat as others cheer me on. And that’s few days it’s been. I’ve learned how to
it: I’m hooked. build trails and slash piles. I’ve made
On the inal day, we switch from trail new friends. And though I might have
work to building slash piles, arrang- to reckon with my hip later, I’ve pushed
ing fallen and felled wood into teepee my body—and taken care of it—in ways
shapes that can be lit in controlled that have made me proud.
burns to minimize the risk of wildires. The hours pass quickly, and by the
JAMES FRANK
Conident from my tussle with the time we inish, we’ve built a dozen stur-
tree stump, I join in with the strongest dy structures. They’re just piles of wood,
members of the group, who are hauling but they sure look beautiful to me.
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1 ZIGGURAT 2 MIND
TWISTER
Work on your vocabulary recall with this stacked
puzzle. Begin by determining the top word
Test your logic
according to the provided deinition. Then go
with this riddle.
down a level, add one letter to the word above,
and rearrange the letters to form a new word.
ÎIt lies yet has
PUZZLES ADAPTED FROM THE TOTAL BRAIN WORKOUT BY MARCEL DANESI, PHD
Repeat and form the inal word.
no wings.
What is it?
Î
except try start with a vowel. C. All words except easy have two As.
Answers: 1. Cart, trace, reacts. 2. Time. 3. 38. 4. A. All words except plain have four letters. B. All words
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