Indholdsfortegnelse for July 2021 i Prevention

WE’VE BEEN TALKING A LOT ABOUT weight loss around here lately. How should Prevention be tackling this ever-popular, ever-tricky subject in a responsible and actually helpful way? Spurred on by bold and thoughtful editor Stephanie Dolgoff, we’ve been sorting through ideas on how we can be mindful of the harmful effects of diet culture while remaining up to date on the latest research and focused on you, our reader. (One interesting story ran in May; you can still read it at prevention.com/rethinking-weight.) Along the way, I’ve noticed something funny/not funny about weight: The wide variety of ways it can make us feel bad about ourselves is frankly impressive when you think it through. For instance, lots of people feel lousy about what they weigh, but there’s also the feeling you get…

Playful couples tend to be happier. That’s not so surprising, but here’s what is: There may be a biological reason for that, says new research in the journal Social and Personality Psychology Compass. Playfulness appears to activate certain hormones and light up brain circuits that promote positive feelings and emotions, which may strengthen romantic relationships and help people deal with stress, resolve conflict, and build trust. Playful behaviors studied: surprising a partner, reminiscing about or reenacting enjoyable joint experiences, and making memories.…

Ob/gyn and Prevention columnist Lauren Streicher, M.D., sets out to take the taboo out of menopause in her new book, Slip Sliding Away: Turning Back the Clock on Your Vagina. In the first installment of her Inside Information series, she uses humor to tackle the changes women experience as they get older and gives tips on how to thrive through it all. Here, a sneak peek at hot topics: THIS IS IMPORTANT—LET’S TALK! “We live in a society that celebrates youth and sexuality—nobody wants to talk about dry vaginas and hot flashes,” Dr. Streicher says. Yet most women go through menopausal changes (which can impede their ability to think, sleep, work, and have sex) during the prime of their professional and personal lives. “We need to talk about it, and…

The body’s oil glands are more active in hot, humid weather, and that includes the ones on the scalp, which means hair gets greasy faster. But constantly dousing your head in quick-fix dry shampoo can damage your scalp, says Annie Chiu, M.D., a board-certified dermatologist in Redondo Beach, CA. Instead, try these simple tweaks to your routine. SHAMPOO LESS OFTEN It may seem counterintuitive, but “washing your hair too frequently strips the scalp of its natural oils, which causes glands to overproduce oil to compensate,” says Dr. Chiu. Wait at least a day between washes, and when you do cleanse, look for a silicone-free shampoo with tea tree oil, which helps control excess scalp oil while maintaining the skin’s moisture balance. A dandruff shampoo works too, even if you don’t…

We’re all a little more active in the summer, but one body part you may not think to target when you’re limbering up is your toes. The quadruped rock-back gives them a nice stretch, particularly the big toe—important because flexible toes support a proper gait and help prevent pain and injury. 1 Get on all fours. The pads of your toes should be pressed against the mat, pointing toward your head. 2 Slowly shift your hips back so more weight is put on your feet. The further you rock back, the more stretch and pressure you should feel in your toes. Hold the position for a few moments. 3 Move your hips back up so you’re in starting position. Repeat as many times as feels good.…

5.7% of women under 50 experience dry eye. The condition becomes more prevalent after menopause and occurs in almost 10% of women over 75. Having tears in your eyes is a good thing: Healthy eyes contain a layer of tears made up of oil, water, and mucus that nourishes and cleans them and protects them from damage. “Too little of any of those components can cause dry eye and sensations like burning, grittiness, and blurry vision,” says Ahmed Omar, M.D., Ph.D., codirector of the Dry Eye Center at University Hospitals Eye Institute in Cleveland. A variety of ordinary things can cause tears to dry up: staring at digital screens for too long, taking medications (such as antihistamines) with dry eye as a side effect, being exposed to airborne irritants, and…

STAR FRUIT–COCONUT WATER SLUSHIE WITH LEMONGRASS ACTIVE 5 MIN. TOTAL 3 HR. 5 MIN. SERVES 2 (MAKES ABOUT 2¼ CUPS) Roughly chop 2 medium star fruit (8 oz total) and freeze until hard, about 3 hr. In blender, puree frozen star fruit, 1¾ cups coconut water, 1 Tbsp grated lemongrass, 2 tsp fresh lime juice, and ⅛ tsp kosher salt until smooth. Taste and add additional lemongrass and lime juice if desired. Serve with additional star fruit and lemongrass if desired. PER SERVING 77 cal, 2 g pro, 18 g carb, 3 g fiber, 13 g sugars (0 g added sugars), 0.5 g fat (0 g sat fat), 0 mg chol, 178 mg sodium MELON WEDGES WITH SUMAC, LIME, AND CHILES ACTIVE 10 MIN. TOTAL 10 MIN. SERVES 4 Arrange 2 lbs watermelon, honeydew, and/or…

Certain video games are actually good for the brain. “Sandbox” games like Minecraft and The Sims, in which you explore and create, can help boost memory. Games in which you repeat the same types of actions, like Candy Crush, don’t have the same benefit. Sandbox games help because “goals are less well-defined and more creative,” explains Adam Gazzaley, M.D., Ph.D., a neuroscientist and gaming expert. Aim for 30 minutes a day, the amount of time research shows is needed to see improvement.…

Did growing up in a strict religious household affect your views around sex and sex education? The Bible says to be fruitful and multiply, so there was really no sex education within my family, and at school, it focused on menstruation and not sexual development or healthy sexuality. Sex outside of marriage was viewed as sinful and condemned. But all of that did inform how I work to oppose the people who want to overturn reproductive rights—I understand their vernacular and way of thinking. How was your activism impacted by your education and time as a nurse? Had I not pursued the medical degrees and career that I did, I might have taken a very different path and probably wouldn’t have been open to a wider point of view and…

SERVES 4 1 Heat oven to 450°F. Cook 1 cup quinoa per pkg. directions. $1.96 2 Halve 1 small zucchini lengthwise and cut into 1-in. pieces. On rimmed baking sheet, toss zucchini, 1 small onion (sliced), and 1 cup grape tomatoes with 1 Tbsp olive oil, and season with ¼ tsp each kosher salt and pepper. Roast until just tender, 10 to 12 min.; transfer to bowl. $1.55 3 Fluff quinoa and add to bowl with vegetables along with 8 oz roasted tempeh (cut into pieces) and 1 cup shredded red cabbage; toss to combine. $3.33 4 Separate leaves from ¾ head Boston lettuce. Fill lettuce leaves with quinoa mixture and top with mint leaves. Dollop with ½ cup plain 2% Greek yogurt and serve with lime wedges. $2.59 PER…

While our complexions tend to love summertime (we can get away with less makeup, and the humidity acts like a natural plumper to give us a supple, dewy look), the skin below our necks can get a little temperamental. And with fewer layers of clothes to cover us up, it suddenly feels as if there’s a lot more skin that needs tending to. Not to worry, say experts—just follow this easy advice. SWITCH YOUR DAILY GO-TOS Like wearing a down parka in a heat wave, ultrarich body products can stifle your skin at this time of year. Swap out creamy cleanser for an oil-free body wash that contains salicylic acid or fruit enzymes, which will help break down oil and debris from sweat and keep pores clear without drying out…

Redirect the conversation. If the doc speaks disparagingly or raises a topic not related to the visit (say, your weight), try, “That’s not the reason I’m here. Can we go back to my tennis elbow?” Point out the possibility of bias. You can alert the provider that you’re feeling dismissed by saying, “I’d like to know you are taking me seriously.” Or you can respectfully call them out: “You may not intend this, but when you say X, you’re making an assumption about me that isn’t accurate.” You can also pose a question in a way that reveals the bias. For example: “Is this the advice you would give to a thin/young/male person?” End the appointment—or make it your last. If you’re so uncomfortable that you no longer wish to…

Beyond avoiding COVID exposure, there’s a lot to be said for having a cyber appointment with your gynecologist: no taking off time from work, sitting in a waiting room, or having to get naked or climb into stirrups. But certain medical issues can’t be diagnosed or treated without a physical examination and, possibly, diagnostic tests. Here’s a guide so you’ll know which type of appointment to make. UTI Most doctors are willing to treat a urinary tract infection (UTI) without an in-person visit or a urine culture, since symptoms such as pain with urination, frequent urination, urgency, and blood in the urine indicate a bladder infection in 90% of cases. But when there’s a history of recurrent infections or another illness that puts you at high risk for a complication…

Wondering what to eat? Think of yourself as an engine—the best fuel will help power your body and mind in a way that boosts your overall health. That’s a good reason to consider the Mediterranean diet, a way of eating that research has shown promotes a stronger heart, a sharper brain, and reduced chronic disease. It emphasizes: • Vegetables, fruits, whole grains, and healthy fats (such as those from olive oil, nuts, and seeds). • Lean protein, meaning fish, poultry, beans, and eggs. • Limited red meat. It’s a plant-based way of eating—so when you think about your plate, most of what you pile on should be plants, including whole grains, with a much smaller amount of protein and/or dairy. If slimming down is your goal, watch the portion size…

ACTIVE 15 MIN. TOTAL 45 MIN. SERVES 4 1 lb strawberries, hulled and halved4 sprigs fresh thyme1 Tbsp olive oil1 Tbsp honey1 cup 2% milk, plus more for serving1 cup millet1½ tsp pure vanilla extract2 Tbsp finely chopped pistachios2 Tbsp hemp seeds 1. Heat oven to 450°F. On rimmed baking sheet, toss strawberries, thyme, oil, and honey. Roast until berries begin to release juices, about 10 min. Remove from oven and discard thyme. 2. Meanwhile, in saucepan, bring milk and 1 cup water to a boil. Stir in millet and vanilla, reduce heat, and simmer, covered, until millet is tender and liquid is absorbed, 25 to 30 min. Serve millet with berries and pan juices, a splash of milk, pistachios, and hemp seeds. PER SERVING 358 cal, 11 g pro, 54 g…

1 Ease into swimming Dogs might seem like natural swimmers, but never just throw yours into the water. That can instill a fear of water that’s hard to overcome, advises Central K9 Diving Dogs owner and certified dog trainer Jessica Edgerly. Instead, get in the water with your pup and use a tasty treat or some fun toys to encourage them to wade in. Bringing along a canine pal who already loves to swim can help too. And don’t rush the process. Start with only about 10 minutes in the water at a time to keep them excited and engaged, Demling-Riley says. Because dogs don’t understand clear water, Edgerly suggests first getting them acclimated to a lake or a stream if possible. If you have a pool, teach your dog…

Assess yourself first It’s 100% true that you don’t need to be an expert on race and racism to start a conversation with your child. What’s also true: “You’re going to be ineffective if you haven’t assessed how aware you are about racism and what knowledge you have,” says Anderson, noting that doing your own reading and reflecting is your first priority. Start with exploring the history of racism in the U.S. and your own personal biases. “It’s important to think about your own journey growing up in a racist society,” says Aisha White, Ph.D., director of the Positive Racial Identity Development in Early Education program at the University of Pittsburgh. “Take a look at your own decisions that may have contributed to—or ignored—racism.” For example, have you ever made…

It’s great to read books or watch shows that represent diverse families—but that’s not enough. “You need to talk about what you read and see too,” says White. And think about what you don’t see: If a show features only white characters, wonder aloud why that is, or mention that you don’t like a stereotype you see. Here are some good options that delve into issues of race and make it easy to start conversations: PICTURE BOOKS FOR KIDS: We’re Different, We’re the Same; Amazing Grace; Happy in Our Skin; Daddy Why Am I Brown?; The Proudest Blue: A Story of Hijab and Family BOOKS FOR TWEENS/TEENS: Count Me In; This Book Is Anti-Racist; The Black Friend: On Being a Better White Person RESOURCES FOR PARENTS: So You Want to…

Yale Cancer Center researchers may have discovered a new way to fight melanoma, one of the most serious forms of skin cancer. When mice received intravenous injections of a specific antibody that stimulates an immune response, almost all tumors were suppressed, according to a study presented at the American Association of Cancer Research’s annual meeting. Why is this encouraging? Delivering this type of cancer treatment via an IV is much easier than injecting it directly into the tumor during surgery, the method oncologists currently rely on. These findings may help inform new treatments for other difficult-to-treat cancers.…

Here’s a new one: A plum a day keeps the wrinkles away. The fruit is loaded with nutrients that can improve skin health and quality, and plum oil products can help you reap the radiant benefits (without the sticky chin). Rich in potent antioxidants like vitamins A, C, and E, plum oil brightens skin, protects against aging free-radical damage, and stimulates collagen and elastin for a smooth, even-toned complexion. But that’s not all—plum oil is anti-inflammatory and high in essential fatty acids shown to regulate oil production and prevent clogged pores, “so it hydrates while reducing breakouts on acne-prone skin,” says Dendy Engelman, M.D., a board-certified dermatologist in New York City. Kakadu plums in particular are a good ingredient to look for in facial serums. “Clinical studies on Kakadu plum…

The key to beating the midday slump is avoiding it altogether, which comes down to two core things: nutrition and sleep. “The most common cause of sluggishness during the day is not having restful sleep,” says Nieca Goldberg, M.D., a cardiologist and the senior adviser for women’s health strategy at NYU Langone. Here’s how you can keep a steady charge, starting now. TODAY DRINK MORE WATER. Instead of reaching for that third cup of joe, have a glass (or two) of water. “Too much caffeine can dehydrate you,” says Karolin Saweres, an R.D.N. based in Cincinnati. “And dehydration causes fatigue.” To ensure a good night’s sleep (and therefore more energy), she also recommends cutting off the caffeine at least eight hours before bed. TOMORROW PREP AFTERNOON SNACKS. After waking up,…

Sometimes you really, truly can be too late—like when you miss the last train home, or when that avocado you thought would be at peak ripeness today was actually ready yesterday. But there are no expiration dates on your ability to make healthy changes. Age, it seems, is not an obstacle to starting new habits, getting healthier, or even making big life and career shifts to improve your emotional well-being. Read on to see what we mean. IT’S NOT TOO LATE TO… START EXERCISING If your sneakers are buried under a pile of shoes, take note: Inactive folks ages 40 to 61 who upped their physical activity to about seven hours a week had a 35% lower mortality risk than those who stayed inactive, a 2019 study found. Part of…

Make Sleep a Priority: Research has shown that regularly getting a lousy night’s sleep has a negative impact on your metabolism because of hormonal changes similar to those caused by stress. It also makes it harder for your body to regulate glucose, which can result in weight gain as well. It makes sense, then, to follow the good-sleep advice you’ve heard time and again: Start powering down (devices, chores, scary TV shows) an hour before bedtime, sleep in a dark and cool room, and set and keep a regular sleep schedule that doesn’t change significantly on the weekends. Find Your Zen: Stress boosts two hormones, ghrelin and cortisol, that increase your appetite and can make your body long for a carb fix. And it dials down leptin, a hormone that…

VOCABULARY TESTER Can you make 10 four-letter words using the letters M, T, and only vowels? BACK AND FORTH WHAT’S THE SMALLEST PALINDROME WITH THREE DIGITS DIVISIBLE BY 5? HOW ABOUT 6? THE MISSING NUMBERS What numbers belong in the A, B, and C spots? MYSTERY WORD SEARCH Can you find three plant-based proteins, two famous doctors, and one good way to get around? Words can run backward or forward and horizontally, vertically, or diagonally. ANSWERS: Vocabulary Tester: emit, item, mate, meat, mite, mote, omit, tame, team, time (you may think of others). Back and Forth: 505, 222. The Missing Numbers: A: 7; B: 21; C: 84. Mystery Word Search: The words to find are lentils, tempeh, quinoa, Weil, Spock, bicycle.…