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FEBRUARY 2020

The Heart-Healthy Breakfast Recipe You Need Page 6

Exclusive

MEL ROBBINS

THE TALK SHOW HOST IS ON A MISSION TO EMPOWER PEOPLE

Kicking Butt: Karateâ&#x20AC;&#x2122;s Surprising Benefits Page 4

Intermittent Fasting: Should You Try It? Page 3

Take

Control of Your

Happiness

Can You Really Suffer a Broken Heart? Page 12

The Simplest Ways to Get Moving! Page 3

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Live Better Now Shelf Help

Intermittent Fasting

Heard of it? It’s an eating pattern that cycles between fasting and eating during speciﬁc hours. A popular choice is the 16:8 plan, which involves 16 hours of fasting (ideally, eight of these are sleeping hours), and eight of eating—fasting from 8 p.m. to noon, for instance. Learn more about the pros, cons and sustainability of intermittent fasting at parade.com/fasting. Fast Fact

Labor of Love

Real estate agents have a 24 percent lower risk of heart problems than women in other lines of work, according to a recent study that looked at more than 65,000 females. Nurses, psychiatrists and home health aides on the other hand, despite their familiarity with health risk factors, had an up to 16 percent higher likelihood of developing cardiovascular problems.

Eat Like a Pro

Quick Tip

Get Moving! In honor of National Cancer Prevention Month, we’ve got some easy ways to get your heart pumping throughout the day, because when it comes to reducing your cancer risk, daily exercise (in any way!) is one of the most effective strategies. • Say yes to taking out the trash. • Group active chores like vacuuming, sweeping and collecting laundry to hike your calorie burn. • At the airport with time to spare? Take a few laps around the terminal before boarding. • Go fetch! Get outside and play catch with kids, grandkids or family pets. • Take your meetings on the go. Talk with coworkers while you walk around the office or stroll to a nearby coffee shop. • Park in the farthest spot at your grocery store or shopping center. And when possible, choose the stairs.

Doctor Google About 7 percent of Google’s searches are health related—that’s 70,000 questions per minute, and more than 100 million health-related Qs daily!

Contact us: Send mail to Spry Living, 2451 Atrium Way, Suite 320, Nashville, TN 37214, call 800-284-5668 or email sprylivingeditor@amgparade.com • spryliving.com

Imagine every food question you’ve ever asked—Is drinking red wine healthy? What are macronutrients? How many carbs should I eat? What makes a superfood super? Now imagine each question answered sensibly by authoritative minds all in one place. That’s How to Eat: All Your Food and Diet Questions Answered by Mark Bittman and David L. Katz, M.D. (March 3). Bittman (a food expert) and Katz (a Yale physician and nutrition expert) blend science and common sense in a lively Q-and-A format that covers everything from fad diets and weight loss to nutritional necessities.

Crunching Numbers

$1.8 Billion

That’s the amount of moola spent on Valentine’s Day candy, according to the National Retail Federation. And while fewer people say they celebrate the “Hallmark Holiday,” Americans still spent about $20 billion on the occasion last year.

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FEBRUARY 2020 GET MORE HEALTH INFO AT PARADE.COM

Smart Moves

How

Helps Your Health

KARATE’S SURPRISING BENEFITS: FROM FIGHTING ANXIETY AND TREATING PARKINSON’S TO PREVENTING BULLYING. By Leslie Goldman

the secret of childhood sexual abuse and the anxiety and PTSD she endured as a result. “It took me some time to feel comfortable shouting or yelling in class,” Edwards says. “At ﬁrst, my “kiais” were small, quiet and didn’t have much power behind them.” With time and practice, they strengthened A Frontiers in into “a release of energy that’s Psychology study calming and centering and brings examined the effect of karate training sessions me a sense of full agency of my on adults (compared to body. I feel like I have new tools physical exercise and I can use,” she says. “It’s helped cognitive training), and my self-esteem, taught me selfonly the karate group showed improvement in defense, and in situations with an emotional and mental unequal power dynamic, I now well-being. have this internal conﬁdence that I didn’t have before.”

or most people, karate conjures up images of martial arts flicks and kicks. But for those who practice the ancient discipline, it’s a mind, body and spirit exercise with major fitness, mental health and character development benefits.

Preventing bullying

At karate dojos around the country, bullied youth are learning to both prevent it and ﬁght back—peacefully, yet effectively. “Parents come to us seeking a safe space for their child to increase resiliency, develop strong boundaries and learn how to stand up for themselves and others,” says Ryan Libel, executive director of Thousand Waves Martial Arts and Self-Defense Center in Chicago. Students learn to adopt a strong, grounded “ready” stance, to make eye contact with an imaginary opponent and to not be afraid to use their voice—whether it’s standing up for themselves on the playground or when saying “Kiai!,” the spirited yell used to start training. As with most martial arts, a spirit of community, inclusion and respect is always promoted. “We bow in and out of class, which helps teach kids respect, and we talk about using our karate as a force for good—that we need to speak up for victims of bullying, and not be bystanders who remain silent.”

Easing depression and anxiety Brad Stennerson, Ph.D., is a clinical psychologist in Norman, Okla., and a regular judo practitioner. He believes karate can serve as a smart, strategic treatment option for individuals with depression, anxiety, eating disorders and more. “It improves selfconﬁdence because you’re learning a new skill and feel assertive,” he says. “That’s helpful for anxiety, in which we overestimate perceived threats and underestimate our own capabilities. Karate also forces you out of the house and into a community of people who support you.” The communal nature of class can serve as exposure therapy.

Promoting self-awareness

Improving symptoms of Parkinson’s disease

“Karate helps you ask for what you need.” This idea spoke to Angie Edwards who, prior to practicing karate, had spent her life burying

“Parkinson’s makes things small—patients take tinier and tinier steps, their handwriting shrinks down, even their voice. But practicing

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karate’s large movements, like punches, seems to help,” says neurologist Jori Fleisher, M.D., who examined a 2018 Rush University Medical Center study that enrolled 15 individuals with early to middle stage Parkinson’s in twice-aweek karate classes for 10 weeks. “In the ﬁrst class, their jabs came out small, slow. By the end, they were punching with more force and even hitting targets.” The balance developed in karate can not only help reduce falls, but because those with Parkinson’s struggle with executive function (remembering what comes ﬁrst, then next), it also helps create new patterns of movement, building needed strength and control on both sides of the body.

•

Hello

antioxidants. Goodbye free radicals. The power of pomegranates and the polyphenol antioxidants that fight free radicals. SUPER FRUIT WITH SUPER POWER. We’ve all heard about antioxidants and how important they are to include in our diet through whole, natural foods. Here we take a deeper look at what makes antioxidants in pomegranates so unique. Pomegranates, and of course POM Wonderful 100% Pomegranate Juice, contain antioxidants called polyphenols. Polyphenols are a type of antioxidant known to combat unstable molecules that can cause damage to your cells and DNA over time. These harmful molecules are called free radicals. And they’re POM’s nemesis.

Though the human body does a good job of handling normal levels of unstable molecules, things like smoking, stress and other environmental pollutants can contribute to the generation of even more free radicals. Which means, unless you live in a bubble, everyone can beneﬁt from the antioxidant power of POM Wonderful 100% Pomegranate Juice. POM & POLYPHENOLS: THE INSIDE SCOOP. Every pomegranate has a variety of polyphenol antioxidants. The deep red arils have anthocyanins, while the rind and

white pith surrounding the arils have ellagitannins. POM Juice is the perfect way to get the ﬁghting power of both. To maximize the polyphenol level, POM Wonderful 100% Pomegranate Juice is made by pressing the entire pomegranate, so that each 16oz bottle contains the juice from 4 whole-pressed pomegranates. That means there’s antioxidant goodness in every bottle.

An in vitro study at UCLA found that pomegranate juice has, on average, more antioxidant capacity than red wine, cranberry juice, or green tea. In fact, each serving of POM has 4x the antioxidants, on average, of green tea. ANTIOXIDANT Potency Index 100

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Contains 4x the antioxidants, on average, of green tea. DRINK TO YOUR HEALTH. It’s easy to drink in the amazing health beneﬁts of pomegranates every day. Enjoy POM Wonderful 100% Pomegranate Juice with breakfast or simply add it to your favorite smoothie. Or mix POM with seltzer for an afternoon pick-me-up or for an evening mock-tail. So drink up! Your body and mind will thank you. POM Wonderful 100% Pomegranate Juice, the Antioxidant Superpower, can be found in the produce section of your supermarket. It’s also available through Amazon.

Kitchen Prescription

Meal Makers TRY THESE TASTY DINNER STARTERS, AND YOU’LL HAVE A HEALTHY DISH ON THE TABLE IN NO TIME.

Green Eggs, Hold the Ham

rom cookbook author and physician Mark Hyman, M.D., this version of Shakshuka (an Israeli breakfast of poached eggs in a tomato-based sauce) swaps the tomatoes and peppers for vibrant green and ﬁber-rich kale and leeks.

Green Shakshuka 2 Tbsp olive oil

2 garlic cloves, minced

½ tsp chili flakes

2 leeks, thinly sliced

1 tsp caraway seeds

1 bunch kale, chopped

½ tsp salt

¾ cup full-fat unsweetened coconut milk 4 eggs

1. Preheat oven to 350°F. 2. In a 10-inch oven-proof skillet, warm olive oil over medium-high heat until shimmering. Add leeks and cook, stirring occasionally until soft, about 3 minutes. Stir in kale and cook for another 2 minutes. Stir in garlic, caraway seeds, salt and chili ﬂakes and cook until fragrant, about 3 minutes. 3. Add coconut milk and bring to a simmer. Carefully crack each egg into the green sauce, spacing evenly. Transfer the pan to oven and bake for 10–12 minutes, until egg whites solidify and yolks are cooked to desired doneness. Serves 4 Per serving: 117cal, 12g fat, 164mg chol, 7g prot, 11g carbs, 2g sugar, 2g ﬁber, 376mg sodium Adapted from FOOD: What the Heck Should I Cook? Copyright © 2019 by Mark Hyman, M.D. Used with permission of Little, Brown and Company, New York. All rights reserved.

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Power Pasta Add more protein to pasta night with Modern Table Beet Rotini pasta. Made with red lentils, white rice and beets, each serving has 9g plant-based protein, 190 cal and 0g fat. Toss with your favorite sauce or keep it simple with olive oil, Parmesan and pepper. Fast Flavor Forget chopping herbs. Sauté those veggies in vegan butter medallions from Medlee Foods. Their Seasoned Vegan Blends (80 cal and 8g fat per Tbsp) are available in Sun-Dried Tomato, Roasted Garlic, Lemon Chive, and Pesto ﬂavors and have lower calories and fat than dairy butter. Speedy Skillets Nasoya Superfood Skillets come in microwaveable pouches and are ready in less than three minutes. Try the Zesty Mexican Style on rice or the Savory Tuscan Style over pasta. Each package includes tofu, cauliﬂower rice and veggies with 270-280 cal, 1516g fat and 19-20g protein.

Soup-er Starter Nona Lim Bone Broth (25-90 cal and 1.5-4.5g fat per cup) is rich in protein and collagen to support joint and bone health. Serve the new Spicy Chicken Ramen with noodles or use the best-selling Turmeric Chicken as a base for soup. Both ﬂavors are available in a 20-oz pouch with a pourable spout.

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Bountiful Blends Minimal ingredients with maximum taste, the Path of Life Rice Blends are ready to serve in under five minutes and are perfect for homemade grain bowls filled with greens and veggies or as a flavorful protein side. The Ancient Grains & Seed Blend, Cilantro Lime Rice Blend and Saffron Rice Blend have 130-180 cal and 3.5-6g fat.

Smart Snack Known for their Greek yogurt bars covered in chocolate, the Clio Snacks Minis are new bite-size options with 60-70 cal, 3-4g fat and 3-4g protein per bar. The probioticpacked bites have a sweet, but tart ﬂavor and a decadent, cheesecake-like texture.

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SPRY LIVING

Spry Interview

The Power to

Change

TALK SHOW HOST MEL ROBBINS SAVED HERSELF FROM ROCK BOTTOM. NOW, SHE’S HELPING MILLIONS FIND THE POWER TO IMPROVE THEIR LIVES FOR GOOD. By Megan O’Neill Melle

ith her signature black-rimmed frames and mega-watt smile, Mel Robbins is tackling real-life issues with expert advice on her nationally syndicated daily talk show, The Mel Robbins Show. But it was only 10 years ago that the international speaker and best-selling author of The 5 Second Rule could hardly get out of bed. Careening toward bankruptcy with her 401(k) and children’s college savings tapped, Robbins was filled with self-doubt and anger. “I had this harebrained idea that maybe I could launch myself out of bed,” the 51-yearold says. “If I moved fast enough, I could beat the anxiety, self-loathing and excuses that would fill my head and trap me.” That idea became the “five second rule.” By literally counting backwards (5-4-3-2-1) you’re interrupting the negative patterns in your brain that hold you back. “That very first morning, to my surprise, I got up. I started using it in every moment I saw myself holding back, doubting myself, talking myself out of something.” Over time, she got back into the workforce, refocused on her finances, marriage and family and began to both talk and write about turning her life around. Spry Living caught up with Robbins to talk about the importance of mental wellness, being a realist and the power of those five seconds.

My whole life changed because I found a tool to help me change. “5-4-3-2-1, pick up the phone and start looking for a job.” “5-4-3-2-1, lower your agitation and don’t snap at your husband.” The vast majority of us know what to do. The challenge is knowing how to push through the self-doubt. We don’t know how to stop overthinking. We don’t know how to overcome our own excuses and self-imposed

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limitation. And that’s the power of the ﬁve second rule: It’s a self-coaching tool that you can use at any moment to push yourself forward. And it’s free and backed by science. The Mel Robbins Show addresses issues that real people are facing. It’s a modern take on the old-school advice talk shows—it doesn’t have celebrities, it’s not about the hot topics or news or pop culture; it’s a show about real people.

Mel Robbins brings her practica l, nononsense advice to daily TV.

The average person doesn’t have time or money for therapy, or access to a counselor or the time to read a big book and digest the topics. I’m not a therapist, but we’re unpacking simple concepts and revealing (in really entertaining ways!) the patterns that have people stuck. When we unpack what is actually going on, and when I have one of the world’s best experts validating what we’re saying, people are liberated—and I’m learning right there with them. When it comes to self-care, I’m a realist. I am not going to tell a woman that simply taking a bath is going to change her life. I am not going to tell a woman who has to take care of a mom who’s dying and her three kids, all while working a full-time job that, “you’ve got to put yourself first,” because that’s just not going to compute. Taking care of people, by the way, is a wonderful thing, and so here’s what women can do: get up in the morning and, instead of hitting the snooze button, take those first five minutes and focus on yourself. (Continued on page 10)

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Officially Licensed by John Wayne Enterprises This fine collectible is not legal tender and bears no monetary face value. Shown larger than actual size of 38.6mm.

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John Wayne, rode out of the West, and blazed a shining trail — a gold standard of what an American hero should be. His straight-shooting, larger-than-life characters came to symbolize timeless American ideals of courage, fairness, freedom, and love of country. Now, by acting fast a world premiere tribute honoring Duke can be yours at a special price! The Duke Proof Coin from The Bradford Exchange Mint honors the man, the movies, and the memories. And you can claim it now at a special price of just $9.99*! That’s a 78% savings versus the regular price of $39.95 (plus $4.95 shipping and service*. Officially Licensed by John Wayne Enterprises, this superb non-monetary Proof coin is richly plated in 24K gold for enduring beauty and heirloom quality. It arrives in a crystal-clear capsule to enjoy for years to come.

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JOHN WAYNE, , DUKE and THE DUKE are the exclusive trademarks of, and the John Wayne name, image, likeness and voice and all other related indicia are the intellectual property of, John Wayne Enterprises, LLC. (C) 2020. All rights reserved. www.JohnWayne.com

The Bradford Exchange Mint is not affiliated with the U.S. Government or U.S. Mint.

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Interview (Continued from page 8) Your happiness deserves five minutes. Believe it or not, that’s all it takes. Before you turn your attention to everything else in the morning, turn your attention inward. Spend five minutes quietly and develop something for yourself, whether it’s a journaling practice or a meditation practice or simply making a cup of coffee. If you can do that three or four days a week, you will have a fundamentally different experience because you put yourself first. That’s achievable for every woman. The only thing that matters is your mental wellness. And I am on a mission to empower people to improve it. You can have all the riches in the bank and feel bankrupt mentally. You can eat all the kale you want and feel unhealthy in your head. We live in our minds, and I want to teach you how to change the way you talk to yourself because if you believe that you’re not worthy, you will make choices that prove you’re not worthy. You have control over what you think. If you can start changing the way you think about yourself, about what’s possible for you, your family, love life and health—it will change the actions that you take. Before you set your goals for 2020, stop and go through 2019. Assess the year that you just left. What did you learn? What were your victories? What were the low points? You cannot change direction without knowing where you’re starting. And if you race forward and just settle on new goals, you will have missed the most important data point, which is, ‘Where am I right now?’ Plan a quitting time for your day. Your most productive days happen when you set a timeline for yourself. You’ll bring an urgency and a focus to what you’re doing. The reason so

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many of us feel like we can never stop working and never unplug is because we rarely have a work-life boundary. Setting up a quitting time ďŹ rst thing in the morning will help set a deadline for the day. I still use the ďŹ ve second rule, even 10 years later. I hate getting up, and I immediately feel angry that I have to. But by the time I walk to the kitchen to turn off the phone alarm (I donâ&#x20AC;&#x2122;t keep my phone by my bed), the anger has disappeared. I drink one cup of water, make a cup of coffee and sit down with my journal. I write down the time, where I am, one thing that matters most to me today, one thing I can do to make a little progress and something that Iâ&#x20AC;&#x2122;m grateful for. Iâ&#x20AC;&#x2122;m very lucky that my career has exploded at this moment. Five years ago, I donâ&#x20AC;&#x2122;t know that I wouldâ&#x20AC;&#x2122;ve had the stamina for it. But our two girls are off in college (and our boy in middle school), and theyâ&#x20AC;&#x2122;re watching their mom live out her dreams and their father support me doing it, which is so powerful for daughters to see.

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n May 18, 1980, Mount St. Helens erupted, sending a column of ash and smoke 80,000 feet into the atmosphere. From that chaos, something beautiful emerged—our spectacular Spirit Lake Helenite Ring. Created from the superheated volcanic rock dust of the historic Mount St. Helens eruption, helenite has become the green stone of choice for jewelry and fashion designers worldwide. Helenite’s vivid EXCLUSIVE color and immaculate clarity rivals mined emeralds that can sell for as much as Helenite Studs $3,000 per carat. Today you -a $129 value- can wear this 4-carat stunner with purchase of for only $99! Spirit Lake Ring Our exclusive design highlights the visually stunning stone with a concave cut set in .925 sterling silver loaded with brilliant white, lab-created

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Q: Can you really suffer a broken heart?

A: As a matter of fact, there is such

a thing as “broken heart syndrome,” a rare type of stress- or grief-induced cardiomyopathy, also known as heart muscle disease. It’s temporary and most often occurs after an extreme emotional experience. For reasons that are not well understood, a person will experience a huge surge of adrenaline and sudden, intense chest pain that can imitate a heart attack and produce sudden failure. The heart muscle stops contracting, appearing as a heart attack, even when an electrocardiogram is performed. However, unlike a heart attack, there is no blockage in the heart—it’s just a contraction problem. When the spasm relaxes and blood ﬂow resumes, the heart failure usually resolves. So, while “broken heart syndrome” is a real condition, it is unlikely anyone would actually die from it.

—STEVEN NISSEN, M.D.

(Continued on page 14) Rating of A+

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With God, all

things are possible! Meticulously handcrafted and hand-painted • Golden highlights and glittery accents • Hand-numbered limited edition

Thomas Kinkade’s heavenly messenger gives you the wings to rise above! While life can be filled with joy, it can also have its challenges. But as the saying goes, “God does not give you what you can handle; God helps you handle what you are given.” Now, graced with the artistry of Thomas Kinkade and sharing an empowering message of perseverance, a radiant angel reminds us of God’s never-ending love.

Shown smaller than approximate size of 7” tall

Tenderly crafted and painted by hand. Thomas Kinkade’s “God Helps You Handle What You Are Given” is such a beacon of encouragement! Every inch is carefully handcrafted, from the angel’s “feather” wings that shimmer with glitter to the etched patterning of her robes. And as peaceful as the dove she cradles in her hand, a scene from Thom’s classic painting, Pools of Serenity, beautifully graces her heavenly ensemble. Limited to only 95 casting days, “God Helps You Handle What You Are Given” is hand-numbered and comes with a Hamilton Certificate of Authenticity. Reserve your FREE PREVIEW today — your satisfaction is guaranteed or your money back! ©2019 HC. All Rights Reserved. Pools of Serenity © 1999 Thomas Kinkade LIKE US ON

Fastest way to order: HamiltonCollection.com/PeaceAngel

09-07879-001-MD1

MAIL TO:

Name____________________________________________________________________ (Please print clearly.)

9204 Center For The Arts Drive, Niles, Illinois 60714-1300

Send no money now! YES! Please accept my order for “God Helps You Handle What You Are Given” for two installments of $29.99*. I will be billed only my first installment with shipment. Allow 6 to 8 weeks for shipment.

Address__________________________________________________________________ City___________________________________________State___________Zip________ Signature_________________________________________________________________ *Plus a total of $9.00 for shipping and service, and sales tax; see HamiltonCollection.com. All orders are subject to product availability and credit approval.

(

All the Answers

SEND NO MONEY NOW

Mrs. Mr. Ms. Name (Please Print Clearly)

(Continued from page 12)

Address

9345 Milwaukee Avenue · Niles, IL 60714-1393

YES.

Please reserve the “Messenger from Heaven” Illuminating Glass Ornament for me as described in this announcement. Please Respond Promptly

City State

Email *Plus $7.99 shipping and service, plus sales tax (see bradfordexchange.com). Limited-edition presentation restricted to 95 firing days. Please allow 2-4 weeks after initial payment for shipment. Sales subject to product availability and order acceptance.

“Messenger from Heaven” Illuminating Heirloom Glass Ornament

Arrives in custommade presentation case, with an accompanying poem card

Zip (optional)

(

• Individually hand-blown Heirloom Glass with glittering, raised filigree swirls and leaves

Easy-to-set Timer Controls the Lights!

Shown smaller than actual size of appr. 5½ inches tall. With attached hanging cord for easy display.

Cardinals are one of the most treasured gifts that nature shares with us during our time on earth. Long associated with Heaven and the promise of the spiritual realm, they are believed to be messengers from above, the embodiment of loved ones who have gone before us. Now, the symbolism of the cardinal and the comfort it brings are celebrated in the “Messenger from Heaven” Illuminating Heirloom Glass Ornament, featuring the imagery of artist James Hautman. LED lighting inside the glass illuminates with a celestial glow.

A superb value—order today! Strong demand is expected, so reserve yours now at the issue price of $39.99*, payable in two installments of $19.99, the first due before shipment. Your satisfaction is guaranteed or your money back. To order yours, send no money now; just sign and return the Reservation Application today.

Q: Do vitamin C “immune boosters” actually ﬁght a cold?

A: From effervescent drinks and

powders to supplements, there are plenty of vitamin C-infused “immune-boosting” products marketed to prevent and treat colds and viral upper respiratory infections. Unfortunately, evidence of their benefits is sparse. While vitamin C is an important nutrient, studies have evaluated its effectiveness during acute illness, and, at best, it offers an 8-percent speedier recovery. That means you might feel better 13 hours sooner during a typical sevenday illness. At worst, the studies demonstrate no benefit at all. So, while taking vitamins when you’re sick probably won’t hurt you, the best medicine is still time, fluids and plenty of rest.

—DONALD FORD, M.D., family medicine physician Cleveland Clinic, home to 120 medical specialties and subspecialties, is consistently named one of the nation’s best hospitals by U.S. News & World Report. Visit them at health.clevelandclinic.org.

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