Indholdsfortegnelse for September 2023 i Prevention

YOU LONGTIME READERS KNOW that it’s always a good idea to have a writing utensil on hand when you read Prevention: Our Brain Games, on the last couple of pages of the magazine, are best done with a pencil (unless you’re a very confident person and you use a pen!). But now we have a whole new reason we want you to write on our pages. We’ve given the first section of the magazine, called Pulse, a makeover. You’ll now find all the great advice we normally give on those pages turned into quizzes, writing prompts, and other mini games. Why? Two reasons: First, when you take an active role in learning, it leads to better understanding—and we want the research and tips we’re sharing to really stick. The other…

1 At what temperature should your thermostat be set for optimal slumber? A 68ºF B 65ºF C 72ºF 2 Which nighttime routine sounds most like yours? A I climb into bed and catch up on the news or social media. B I have a set of bedtime rituals such as showering, skincare, and choosing tomorrow’s outfit. C I relax with a glass of wine and a favorite show. 3 Where should you keep your phone at night? A On the bedside table B Under my pillow C Somewhere out of reach 4 How do you fall asleep? A There’s a fan whirring or a white noise machine running. B I drift off to the sound of the TV. C In complete silence 5 How dark is your room? A Pitch black B Pretty dark, with slivers of light peeking through the shades or coming…

Dandruff may be common, but that doesn’t make it less uncomfortable or cringey for those who struggle with it. Here, Divya Shokeen, M.D., F. A.A.D., a board-certified dermatologist and founder of Ocean Skin and Vein Institute, gives the scoop on three effective treatments that can relieve the itch and banish the flakes. First, what is dandruff? White flakes on the scalp and hair are usually thought to be dandruff but can also be due to skin conditions like psoriasis and eczema. Officially, dandruff occurs when the scalp’s natural oil production is disrupted, causing the growth of a yeast called Malassezia that feeds on the oils and can cause irritation and flaking. How is it typically treated? Over-the-counter shampoos, creams, and lotions containing active ingredients such as zinc pyrithione, ketoconazole,…

1MYTH: Hormone replacement therapy is dangerous. MYTHBUSTER For healthy women under 60 or less than 10 years out from menopause, the risks of HRT are low, and it can safely provide relief from menopause symptoms like hot flashes, sleep disruption, and vaginal/bladder issues, says Sherry Ross, M.D., an ob/gyn and author of She-ology: The Definitive Guide to Women’s Intimate Health. Period. In fact, an 18-year follow-up to the study that sparked widespread fear of HRT found no increased risk of death from any cause for women who took HRT for five to seven years2 compared with those who took a placebo. The original 2002 study got a lot of attention because it found elevated heart disease and breast cancer risks, but the findings applied only to older women on HRT, a…

▶ JUST BEING AWARE HELPS. Learning about the nocebo effect (in addition to receiving standard information about a medication) was shown in one study to dampen the nocebo effect. If you remind yourself that your symptoms or response to a treatment could be affected by negative expectations, that may help you guard against having that happen. ▶ QUESTION YOURSELF. If you do show symptoms shortly after taking a particular drug or getting a vaccine, Dr. Barsky recommends asking yourself what the likelihood is that it’s tied to the treatment. Have you had this same symptom before when you weren’t taking the medicine? If you feel sick immediately after being around people, thinking you’ve caught something, remind yourself that it can take two to 14 days for someone to feel sick after…

STRATEGY PILE PLANTS ON PASTA Noodles are the perfect vehicle for super-comforting sautéed vegetables, canned tomatoes, legumes, fresh herbs, and aromatics. Opt for whole-wheat or chickpea pasta to get one extra plant food into your rotation. plant count 6 • onion• cremini mushrooms• garlic• red lentils• canned tomatoes• chervil Your Game Plan KNOW (AND LOVE) YOUR PLANTS ▶ Prioritize adding fruits and vegetables, whole grains, nuts, seeds, legumes, beans, herbs, and spices to your plate. WRITE IT DOWN ▶ Keep a journal where you can track every plant food you eat. Just note that each item counts only once toward your official final number. EMBRACE THE UNFAMILIAR ▶ Aim to try at least one fruit or vegetable you’ve never eaten (or prepared yourself) each week. Who knows? You may just…

MATCH THE SEASONAL PICK TO ITS ALL-STAR NUTRIENT: Pectin This is a type of fiber that functions as a prebiotic to feed the beneficial probiotics in your gut. It also helps keep you feeling full longer. Vitamin C You’ll get about half of your daily vitamin C needs in 3/cup of this nutrient’s produce match. It’s at peak ripeness right now, so it’ll be extra flavorful. Beta-carotene Beta-carotene, which gives fruits and veggies their brilliant color, is a type of carotenoid. Carotenoids are plant compounds, some of which the body converts to vitamin A Polyphenols These powerful antioxidants help keep your immune system strong and fight disease. You may recognize a couple of biggies: resveratrol and anthocyanins. Vitamin K A cup of this veggie (uncooked) gives you two-thirds of your…

GET ACTIVE OUTDOORS. Swimming, anyone?! Fun fact: Lake and ocean water is often warmest right now, at the tail end of summer. Also, it’s scientifically smart to do something that’s not part of your usual exercise routine—it can increase your motivation to move. GET YOUR THYROID CHECKED. It’s important to know how it’s functioning, especially in light of research finding that hypothyroidism (when the gland doesn’t produce enough hormones) at 65 or older is associated with increased dementia risk. Your doctor can order tests (usually blood work or imaging), then explain the results. SPEND 15 MINUTES DECLUTTERING. Your surroundings will look nice, you’ll feel accomplished, and studies tell us that keeping an organized, tidy space can help dial down feelings of anxiety, depression, and stress—all things that affect physical health…

You’re outside soaking up the end-of-summer or early-fall vibes—and then suddenly the wind whips up and something flies straight into your eye. Or maybe sweat mixed with your daily sunblock trickles down to cause serious stinging. Most of the time your eyelashes and eyelids, along with your natural blink reflex, do a good job of protecting your peepers from foreign objects. But every now and then a sneaky insect or a speck of dust or dirt lands just so. “The cornea, or front surface of the eye, is one of the most densely innervated tissues in the body,” says Andrew Iwach, M.D., a San Francisco–based ophthalmologist. “It’s designed to tell you something is wrong, to protect your vision—that’s why it hurts so much.” One of the most common offenders: sunscreen,…

WHETHER YOU ARE HEALTHY, have been diagnosed with dementia, or are a caregiver, there is a place for you in clinical trials, says Doris Molina-Henry, Ph.D., an assistant professor at the University of Southern California’s Keck School of Medicine Alzheimer’s Therapeutic Research Institute. Here, she answers the top questions she gets from Black people about clinical trials (go to alzheimers.gov or search for “TrialMatch” to look up trials that are seeking participants). “Why should I feel safe given the historical atrocities against Blacks?” “We’re living in an era of more awareness and more transparency,” explains Molina-Henry. Systems are in place to protect participants in clinical trials. There is a consent process prior to participation that holds the investigative team accountable, explains exactly how your data will be used, mentions the regulatory…

The fitness icon and walking enthusiast will be out there on October 7 just like you. To help you feel ready in mind and body, she has created a walking plan for Walk for Wellness participants. You’ll access it in a special email newsletter that will start coming after you sign up, but here’s a peek at a fun day that incorporates an arm workout during the walk: 1 WALK for 5 minutes. 2 PUNCH forward while you walk for 2 minutes. 3 WALK for 5 minutes. 4 CIRCLE your arms forward as you walk for 1 minute (it’s OK if you need to slow your pace). 5 WALK for 5 minutes. 6 CIRCLE your arms backward as you walk for 1 minute. 7 WALK for 5 minutes. TELL US WHY…

CIRCLE THE SIGNS THAT YOUR PET MIGHT HAVE ANXIOUS FEELINGS. 1 Barking or whining 2 Excessive grooming 3 Wagging their tail when you get home 4 wagging 5 Ignoring their food 6 Having accidents inside 7 Leaning into you 8 Destroying your stuff ANSWERS 1, 2, 4, 5, 6, and 8 are all signs that your pet may be anxious, says Erin Katribe, D.V.M., medical director of Best Friends Animal Society. (Relaxed tail wagging, as you probably guessed, signals happiness, while leaning into you is generally a sign of trust and affection—your pet’s way of saying “Pet me, please!”) Rigid tail-wagging, especially with a direct stare, is a sign that you should be cautious, particularly in new situations. Some symptoms of anxiety or stress like excessive grooming and having accidents can…

HAVE YOU EVER DOODLED on a piece of paper? Congrats—you know how to draw! “I want to disrupt anyone’s preconceived notion that drawing is only for rendering a photorealistic still life,” says Amber Kempthorn, M.F.A., an assistant professor in the drawing department at the Cleveland Institute of Art. “Drawing is all sorts of things. It’s a way of documenting, putting something on paper or a napkin or any other surface so that we can see a physical representation.” PLUS, RESEARCH SHOWS that coloring, doodling, and drawing turn on brain areas involved in problemsolving and emotion processing. One study found that just 15 minutes of drawing could boost mood, while other research linked making art to lower levels of the stress hormone cortisol. “Art can help us emotionally navigate the journey of…

AT FIRST SQ UINT… Don’t rub your eye. If you wear contact lenses, remove them. Your body’s immediate response will be to turn on the waterworks, and you want the tears flowing freely because this helps flush out foreign matter and reduces the risk of infection. “Tears are necessary for cornea health,” says Robert C. Layman, O.D., an optometrist in Lambertville, MI. IF IT’S A BUG… All the blinking and tearing should be enough to wash the little sucker out, but if it’s trapped in your lower eyelid, you can use a clean tissue to carefully wipe it away. Be sure to wash your hands first and use a very gentle touch. IF IT’S STILL IN THERE… When your tears don’t do the trick, use water or an optical saline solution to…

1 REACH OUT IN ADVANCE “Make a list of your questions about your loved one’s memory and contact their health care provider before the appointment to ask the best way to share those details: Email? Patient portal? A physical letter?” suggests Tomeka Norton-Brown, project coordinator for the African-American Alzheimer’s Caregiver Training & Support project at Florida State University College of Medicine. Not only will this increase the likelihood that your concerns will be addressed at the appointment, but your doctor will have time to think about them in advance too. 2 BE DIRECT At the appointment, ask for what you want. “Tell them, ‘These are my concerns, and I’d like to place a focus on these during the visit today,” suggests Fayron Epps, Ph.D., an assistant professor at Emory University’s…

The COVID pandemic was, of course, hard on every single one of us in different ways. But for those with chronic health-related anxiety—that is, people who worry excessively even when there’s nothing going around—the stress was heightened. When she’d go out on an errand, Lauren Quinn would often feel a tickling sensation in her throat and worry that she’d just caught something; her symptoms would then disappear. It happened so often that in 2022 she decided to start taking medication for her anxiety, but things didn’t go the way she’d hoped. “Within minutes of swallowing the first dose, I felt light-headed and jittery and had massive heart palpitations—before I had even absorbed the medication,” says Quinn, 47, a science writer and a mother of two in Urbana, IL. “I didn’t…

ACTIVE 25 MIN. TOTAL 25 MIN. SERVES 4 1 large egg, separated⅔ cup cashew milk or milk of choice½ cup buckwheat flour Kosher salt and pepper3 Tbsp roasted sunflower seeds3 Tbsp toasted sesame seeds2 tsp avocado oil, divided½ cup Greek yogurt½ small red onion, thinly sliced8 oz smoked salmon¼ cup dill Lemon wedges, for serving 1. In bowl, whisk together egg yolk and milk. Stir in flour and a pinch each of salt and pepper until just combined. 2. In second bowl, beat egg white until soft peaks form. Fold into buckwheat mixture, along with sunflower and sesame seeds, until just combined. 3. Rub 1 tsp oil in large nonstick skillet, then heat on medium. In batches, cook ¼-cupfuls of batter, coating pan with more oil as needed, until nearly…

VEGGIE MATH Say you grew a lot of zucchini (it happens!). You used three in zucchini bread, then gave half of what you had left to your next-door neighbor. Later, you served two with dinner, then sent your brother home with half of what you had left. You now still have nine zucchini to eat! But how many did you start with? MAGIC TRIANGLE Use each of the numbers from 1 to 9 (except the three already in place) one time to fill in the circles so each side adds up to 20. MEMORY TEST IT’S BACK-TO-SCHOOL SEASON! CAN YOU NAME THREE TEACHERS YOU HAD IN SCHOOL? HOW ABOUT FIVE? CAN YOU REMEMBER THE NAME OF A HIGH SCHOOL MATH OR ENGLISH TEACHER? CRYPTOGRAM Can you decipher this quote from…