Indholdsfortegnelse for November 2020 i Prevention

ANTIOXIDANT SALSA Top dishes like eggs, potatoes, fish, and salad with this bright, lemony dressing—a cinch to make, it packs a healthy punch. Combine 1 bunch finely chopped parsley leaves, 2 tsp lemon zest, 1 clove garlic (minced), ⅔ cup olive oil, and 2 Tbsp red wine vinegar. Add salt to taste. GENTLE DETOX Whip up this refreshing low-calorie beverage, full of antioxidants and vitamins, for a morning wake-up or an afternoon snack. Chop ½ cup parsley leaves (no stems), 1 medium apple (cored), ½ lemon (peeled and seeded), one 1-in. piece ginger (peeled), 1 small whole cucumber, and 2 stalks celery. Place in blender and blend well, adding up to 1 cup water for smoothness. Strain through a fine-mesh sieve to remove solids and pour into glass over ice.…

PREVENTION’S EXPERT PANEL Mona Gohara, M.D., a dermatologist in Connecticut and an assistant clinical professor at Yale School of Medicine Leigh Hardges, a stylist with more than 15 years of experience at Maxine Salon in Chicago Shari Marchbein, M.D., a New York City–based dermatologist and a fellow of the American Academy of Dermatology Jessica Morse, founder of Bare Beauty and nontoxic nail salon The Water Room in Charleston, SC, and Atlanta Mai Quynh, a celebrity makeup artist in Los Angeles Shab Reslan, a HairClub health expert, a hairstylist, and founder of the Hair Like Hers podcast Heather Woolery-Lloyd, M.D., director of the Skin of Color Division for the University of Miami and creator of Specific Beauty EVERYDAY FACE ESSENTIALS 1 | BEST NIGHT CREAM The Ordinary Natural Moisturizing Factors + HA,…

1 | BEST DETANGLER Drunk Elephant Wild Marula Tangle Spray, $25, sephora.com “The ideal detangler does the job without building up on hair, which can cause dullness over time. This is a unique leave-in that uses marula oil, best known for its lightweight moisturizing effects and being easy to wash out.” —Reslan PRO TIP: Spray onto your hair to air-dry or before using any thermal tool, as it also provides protection. 2 | BEST CONDITIONER Nexxus Humectress Ultimate Moisture Conditioner, $20, ulta.com “Humectress has always been a staple for me. It adds a lot of moisture, rinses out well, works great on normal-to-dry hair, and is one of those tried-and-true products that has spanned generations.” —Hardges 3 | BEST SHAMPOO Rare El’ements Pure Shampoo Hair Bathe, $38, rare-elements.com “It’s important for…

In a world of loud neighbors, honking cars, and partners who snore, a good night’s sleep is often just a dream. “Our brains are always processing sound, even while we’re sleeping,” says Raj Dasgupta, M.D., an assistant professor of clinical medicine at the Keck School of Medicine USC. A nighttime cacophony can negatively affect your health: “Sleep deprivation impacts every cell in the body,” Dr. Dasgupta says. Various solutions are promoted as helping you find peace. Here’s what the experts say: WEARABLES WHAT THEY ARE: Tiny in-ear buds, or headbands that cover your ears with small speakers. Some incorporate pink noise (a more soothing variant of the “TV static” of white noise) or Autonomous Sensory Meridian Response (ASMR) sounds such as the swish of hair brushing. WHAT WE KNOW: Plenty…

RED PEAR SHRUB SPRITZ ACTIVE 10 MIN. TOTAL 50 MIN. PLUS CHILLING SERVES 2 In saucepan, bring ⅓ cup sugar, 1 vanilla bean, 5 cardamom pods, and ½ cup water to a boil. Roughly chop 1 red pear. Cut a few thin slices off second pear and reserve, then roughly chop remaining and add chopped pear to saucepan. Simmer 10 min., then let stand 30 min. Strain and stir in 6 Tbsp apple cider vinegar. Refrigerate until cold. Line 2 glasses with reserved pear slices. Divide vinegar mixture between glasses (. cup each) and top with club soda. NUTRITION (per serving): 169 cal, 0 g pro, 41 g carb, 1 g fiber, 38.5 g sugars (33 g added sugars), 0 g fat (0 g sat fat), 0 mg chol, 16 mg…

HERB SMASHED ROOT VEGGIES ACTIVE 20 MIN. TOTAL 45 MIN. SERVES 8 ½ lb parsnips, peeled6 cloves garlic, peeled and roughly chopped1½ lbs rutabaga, peeled and cut into 1-in. pieces1 lb Yukon gold potatoes, peeled and cut into 1½-in. pieces½ lb carrots, peeled and cut into 1-in. pieces6 sprigs fresh thyme4 sprigs fresh rosemary4 sprigs fresh flat-leaf parsleyKosher salt and pepper¼ cup olive oilChopped fresh chives, for serving 1. Quarter parsnips lengthwise, then cut out and discard woody centers. Cut parsnips into 1-in. pieces. 2. Place parsnips, garlic, rutabaga, potatoes, carrots, and herbs in large saucepan, cover with cold water, and bring to a boil. Add 1 tsp salt and simmer until vegetables are tender, 12 to 15 min. 3. Remove and discard herbs. Reserve ½ cup cooking liquid, then…

It’s always a good idea to get pricked during flu season (the Centers for Disease Control and Prevention recommends that everyone 6 months and older get vaccinated), and with COVID-19 still an issue, it’s even more critical to do everything possible to protect yourself from getting sick at all. “Getting a flu shot is extremely important and helpful in potentially preventing flu sickness, especially this year because health care resources are already stretched and anxiety and uncertainty around the coronavirus are rampant,” says Ian Smith, M.D., host of The Doctors. It can take up to two weeks after vaccination for your body to build up the necessary antibodies to protect you from getting sick, so check with your local pharmacy to see when it will start offering the shot.…

So many of us rely on video calls these days to stay in touch and help care for loved ones, but for a lot of seniors, getting set up can seem complicated and overwhelming. Enter Sound-Mind, a Web portal for families. SoundMind ships a fully configured Alexa-enabled device to your family member so all they have to do is plug it in—absolutely no other setup or contract is needed on their end. Besides making it super simple for them to stay connected (“Alexa, call my daughter”), it lets them retrieve family photos and get reminders about events and activities just by speaking. Together you can manage their calendars, reminders, and more through SoundMind’s secure Web portal. ($99 for an Echo Show 8 plus $20 per month)…

The hip is one of the central weight-bearing joints in the human body, so pain here can throw your whole body off kilter. Discomfort may be caused by physical trauma, like a fall, or by an underlying medical condition. Chiropractic (meaning “to be done by hand”) is a treatment that uses manual adjustment techniques on the spine to help with both, says Robert A. Hayden, D.C., Ph.D., F.I.C.C., proprietor of Iris City Chiropractic Center in Griffin, GA, and spokesperson for the American Chiropractic Association. Nearly half of Hayden’s patients who are over 60 have hip complaints. Here, he explains how chiropractic can get the ball (and socket) rolling again. First, what is chiropractic? You might be surprised to learn that it’s one of the largest and most regulated health care…

1 | BEST HAND CREAM Eucerin Advanced Repair Hand Cream, $5, target.com “This has glycerin, which gives the product a slick feel without its being sticky or heavy. It gives you instant relief if you have ultradry hands, so I recommend keeping it in your bag and applying as needed.” —Dr. Woolery-Lloyd 2 | BEST BODY SCRUB Dove Exfoliating Body Polish, $6, drugstores “Dove Body Polish is my favorite (and the one I have in my own shower), as it has a very small particle size, which is less abrasive on the skin. It contains glycerin, shea butter, and other hydrating ingredients to help gently remove dead skin cells.” —Dr. Marchbein 3 | BEST BODY MOISTURIZER First Aid Beauty Ultra Repair Cream, $34, sephora.com “I like products with ingredients that…

THE GREAT PUZZLE RACE Cut the fronts and backs of several cereal boxes into puzzle pieces. Let each contestant choose a puzzle to solve—the easier front of a box for kids, the back of a box for adults—and see who can piece theirs together before the time is up. SPEED BUILDING Pull 15 to 20 boxes out of your recycling bin—from pasta boxes to shipping cartons—and tape them closed for stability. Challenge each contestant to see how high they can stack them. You can award a prize for using the most boxes too. COTTON BALL BALANCE Players must transfer as many cotton balls or pom-poms as they can from one bowl to another. Sound easy? They can use only their mouths and a plastic spoon. PING-PONG PITCH Set up a…

Meditation can relieve stress, but it may also give your heart health a boost, per a new study in the American Journal of Cardiology. According to health data from over 60,000 people, meditating was associated with a lower risk of high cholesterol, coronary artery disease, high blood pressure, diabetes, and stroke. Here’s how to ease into meditation and mindfulness. A few times a week, set aside just 10 minutes to relax. Pick a quiet location and, using the tips here, make the habit stick by practicing on the same days and in the same spot each week. Find a comfortable position—you can sit, kneel, or even lie down. Close your eyes and turn your attention to your breath, then relax your body, part by part, focusing your attention on how…

More evidence that volunteering is good for you: A new study in the American Journal of Preventive Medicine found that people who volunteered for at least 100 hours a year (about eight hours a month) had a reduced risk of mortality. Altruism strengthens social bonds and fills us with purpose, which helps protect against loneliness and depression, two factors that can lead to chronic health problems over time. Ready to make a difference? Let’s get started! 1 FIND OUT WHO NEEDS YOU Volunteermatch.org and idealist.org match volunteers with give-back opportunities in their communities; you can filter by keyword to find projects or causes that interest you or align with your skills. Or call your local parks department and ask if there are physically distanced ways to help, like raking leaves…

TURKEY Try a stir-fry or fried rice, says Ellie Krieger, host of public television’s Ellie’s Real Good Food and James Beard award-winning cookbook author. Bonus: The flavors are so different that it’ll feel less like you’re eating turkey for the umpteenth time. STUFFING Fill mushroom caps with stuffing, then crisp under the broiler and top with leftover fresh herbs, says Marisa Moore, R.D.N., a registered dietitian nutritionist in Atlanta. CRANBERRY SAUCE Top plain Greek yogurt with your extra cranberry sauce, toasted nuts, chia seeds, and a sprinkle of ground cardamom or cinnamon, says Kate Homes, founder and CEO of Carried Away Chefs in New York City. Or use it to top waffles or morning oats, says Moore. VEGGIES Make a hash with green beans, Brussels sprouts, sweet potatoes, you name…

As we near the year’s end, it’s a good time to ask how we can nurture our wellness journey for the long haul. When you nurture something, you help it grow in a way that’s sustainable even under difficult circumstances. These steps will help you continue toward your wellness goals with optimism and ease: REFOCUS ON PERSONAL WELLNESS Even when the ground feels as if it’s shifting beneath your feet, your inner well-being can give you a foundation to help you thrive. Recommit to self-care actions that let you live with a sense of balance: getting good sleep, exercising, and sharing joy. TAKE A STEP BACK If you’re exhausted by expending the enormous energy it takes to work toward your goals, give yourself a break. Notice where your progress unfolds…

THIS YEAR HAS BEEN UNUSUAL, to say the least. And since the holidays tend to be a time of heightened emotion—sometimes beautiful, sometimes painful—you may be feeling extra apprehensive about “the most wonderful time of the year.” While you’ll probably face the same stressors you do every holiday season, there may be new challenges thrown into the mix this year, thanks to COVID-19, social unrest, and a polarizing election. A key point to remember: Having a “normal” holiday may not be the goal to strive for. “Our way of life has changed, but that doesn’t have to be stressful if we view change with a sense of adventure,” says life coach Treiva Williams. “Use this time to discuss the changes you have experienced with your entire family, and encourage one…

1 Disease-Fighting Army Base If your immune cells were soldiers, your thymus, an H-shaped gland that sits between your breastbone and your heart, would be one of their boot camps. The thymus puts the “T” in T lymphocytes—the T cells that fight bacteria, viruses, and cancer to protect you from illness. This gland is very active in the baby years, hosting young stem cells until they mature and specialize. Some grow up to be killers that attack invaders; some become helpers that assist the killer cells or aid antibody production; others are the sheriffs that keep T cells from running amok. After puberty, basic training ends, and we’re set with nearly all the self-reproducing T cells we need for the rest of our lives. This is why poor thymic development…

MYTH #1 You’re destined to enter 2021 in bigger jeans. MYTHBUSTER If you gain weight over the holidays, it’s unlikely to be much, research shows. But that doesn’t mean you’re imagining your tight waistband: Salty, sugary, fatty foods—and alcohol—cause bloating and water retention, which can make you look and feel as if you’ve put on a few, even if it’s temporary, says Dana Angelo White, a registered dietitian and certified athletic trainer. “True weight gain is only from fat or muscle, but water weight shifts can be pretty aggressive,” she says. Most of that will disappear once you resume regular, healthy habits, says Dawn Jackson Blatner, R.D.N., author of The Superfood Swap. Drink plenty of water, snack on fruits and veggies, walk on your lunch breaks—you know the drill—and you’ll…