Indholdsfortegnelse for July 2022 i Prevention

WE LIKE TO TURN TO EXPERTS here at Prevention, as you’ve no doubt noticed. So many smart people out there have deep knowledge of and great insights into personal health. In a typical month, we might talk to doctors about surgery (as on page 74), dentists about teeth (see page 48), or trainers about working out (page 58). But this month I have an amazing expert to introduce you to who sits right in our office and had been quietly working away for many months before I realized she knew everything about hair. Shauna Beni, an associate editor, is the force behind our first ever Healthy Hair Awards—and, as I recently learned, was the president of a group called K.I.N.K.S. (Kollectively Inspiring Naturally Kurly Students), a hair club created to…

The use of marijuana or CBD products during pregnancy is on the rise, but there’s still reason to be cautious. Five-year-olds whose mothers had detectable levels of cannabinoids in their urine while pregnant with them had higher fat mass and fasting glucose levels compared with peers whose moms had clean urine, found a recent small study in the Journal of Clinical Endocrinology & Metabolism. Over time, both of these factors could lead to health issues like obesity and type 2 diabetes. If you’ve been using “nature’s medicine” to relieve nausea and stress while pregnant, you may want to talk to your doc about exploring other options.…

Disciplined people may be less likely to develop cognitive impairment as they get older, while those who struggle with mental-health issues may be at greater risk of brain decline, according to new research from the University of Victoria in Canada. Individuals who scored higher on the conscientiousness scale (used in psychological research) tended to be organized and goal-driven and had a 22% lower chance of mild cognitive impairment compared with those who scored higher on the neuroticism scale, which includes traits like moodiness and negativity. Health data from nearly 2,000 people in the Rush University Memory and Aging Project was analyzed to arrive at the findings. It’s one more reason to prioritize regularly finding ways to relax and reset.…

If summer has you eyeing the dogs and cats at your local shelter, there are a few things to keep in mind besides who’s going to do the feeding and walking. Think about times when your life is out of its usual routine, advise Best Friends Animal Society staff. Could you handle an emergency vet bill? Who will pet-sit when you’re away? Other tips: When looking at a potential pet, ask about the animal’s background and personality quirks, their behavior with kids and other animals, and commands they already know. Also find out if your shelter offers postad-option obedience training, coupons for supplies, or an intro to a local vet.…

REJUVENATE To tackle rough, spotty skin, use products that clear away damaged and dead surface cells to reveal the fresh skin beneath. Once a week, exfoliate with a glycolic acid scrub or peel, suggests dermatologist Tracy Evans, M.D., medical director of Pacific Skin and Cosmetic Dermatology in San Francisco; also, slowly introduce a prescription retinoid to increase skin’s rate of cell turnover. Add a rich body moisturizer that contains no acids or anti-agers and a nightly neck cream with growth-factor proteins. EDITORS’ CHOICES: Dr. Dennis Gross Alpha Beta Universal Daily Peel, $17 for five treatments, sephora.com; Neocutis Neo Firm Neck & Décolleté Tightening Cream, $135, dermstore.com PROTECT Smooth on an antioxidant serum in the morning, followed by a sunscreen with SPF 30 or higher, for a double shield against UV-induced…

1 Stand up straight, feet about shoulder-width apart. Loop a resistance band around each hand, then raise both arms straight above your head so the band is stretched taut. 2 Keeping the band taut, slowly lower your arms behind you until your elbows are roughly aligned with your chest. Pause, then slowly raise your arms to return to starting position. 3 That’s 1 rep. Do 10.…

If you’ve ever felt so nervous that your stomach ached, you’re familiar with the mind-body connection. One treatment that taps into this connection is somatic (or body-and-movement–based) therapy, which can have mental health benefits. Lauren Weinand, M.D., an addiction specialist at Ark Behavioral Health, says somatic therapy is helpful because it involves both body and mind. Here, she reveals how it can be used to treat addiction. So, what is somatic therapy? Also called somatic experiencing therapy, it’s an integrative body-focused therapy that uses techniques to heal mental and physical issues. It’s most often used to treat people with post-traumatic stress disorder (PTSD), but it can also help with addiction, chronic pain, depression, and more. It might involve meditation, body movement, and a range of other techniques that stimulate both…

THERE’S MORE TO YOUR HAIR than just the way it looks—your locks reveal a story about you. Your specific hair type and color are the outward expressions of the DNA in your strands; for many of us, our hair is a crucial part of our identity, and the Prevention 2022 Healthy Hair Awards are all about celebrating that. OUR TEAM OF HAIRCARE EXPERTS have highlighted the products they swear by for the FOUR MAIN HAIR TEXTURE TYPES: straight, wavy, curly, and coily. These winners are the formulas worth your money that deserve to be used on your beautiful locks. Here’s to your hair. PREVENTION’S EXPERT PANEL Sophia Reid, M.D., FAAD, a board-certified medical and cosmetic dermatologist with Trokhan Dermatology and medical director of Reid Dermatology in New Jersey Hope Mitchell,…

If you have curly hair, you know all too well that this hair type requires extra TLC. The hair clumps together and winds around in a spiral shape, forming ringlets. It’s categorized as 3A, 3B, and 3C—3A describes a looser curl, and 3C is very tight corkscrew-shaped curls. “Curly hairs are produced by oval follicle shapes, and the bends in the follicle lead to wavy and curly hair patterns,” says Dr. Mitchell. But because of the shape, the natural oils from the scalp have a harder time making their way down the spirals, which is one reason this hair type tends to be drier. 1 | BEST HYDRATING MASK Camille Rose Algae Renew Deep Conditioning Mask, $20, camillerose.com “It’s packed with oils, emollients, and antioxidants—the ingredients are clean and provide…

As a child, I always loved mysteries like the Nancy Drew series, but little did I know that as an adult, I’d be solving mysteries within my own body. It was easy to overlook the initial warning signs. As a competitive swimmer from ages 8 to 18, I was in the water for up to three hours each day. Stomach cramps would pop up occasionally, but they were easily dismissed—perhaps I’d swum too soon after a meal. At age 14, bouts of fatigue and joint pain began to set in. At first, doctors worried that I had mononucleosis. Tests revealed that I didn’t, but they uncovered heightened inflammatory activity in my blood. When I got to college, I experienced more academic stress than I ever had before. About three or…

DAY 1 45 SECONDS ▪ 10 JUMPING JACKS ▪ 8 SQUATS DAY 2 90 SECONDS ▪ 15 JUMPING JACKS ▪ 8 SQUATS ▪ 8 PUSH-UPS DAY 3 2 MINUTES ▪ 20 JUMPING JACKS ▪ 8 SQUATS ▪ 8 PUSH-UPS ▪ 8 BENT-OVER ROWS DAY 4 2 MINUTES, 30 SECONDS ▪ 25 JUMPING JACKS ▪ 8 SQUATS ▪ 8 PUSH-UPS ▪ 8 BENT-OVER ROWS ▪ 20-SECOND PLANK DAY 5 REST DAY 6 2 MINUTES, 30 SECONDS ▪ 15 JUMPING JACKS ▪ 8 SQUATS ▪ 8 PUSH-UPS ▪ 8 BENT-OVER ROWS ▪ 20-SECOND PLANK ▪ 15 JUMPING JACKS DAY 7 3 MINUTES ▪ 20 JUMPING JACKS ▪ 10 SQUATS ▪ 10 PUSH-UPS ▪ 10 BENT-OVER ROWS ▪ 25-SECOND PLANK ▪ 20 JUMPING JACKS DAY 8 3 MINUTES, 45 SECONDS ▪ 25 JUMPING…

▸ It takes time for exercise to become a habit. Be patient. ▸ Get clear on why you’re working out. Write it down and put it where you can see it, then refer to it every time you feel like bailing. ▸ Find an accountability partner. It works both ways—having someone to rely on and knowing that ▸ someone relies on you can be the push you need to get that workout done. ▸ Anything is better than nothing. Tell yourself, I’ll just do the first two moves. That’s it. It makes the task less daunting, and you might be surprised to find that it gives you the mojo you need to finish what you started.…

125,000 sweat glands are on the sole of each foot—that’s more than under our armpits! Being active outdoors is great for our bodies and our minds. You know it’s smart to slather on sunscreen, shield your eyes, and hydrate, but don’t forget about this other hot-weather to-do: Take care of your feet. Going barefoot or sweating in sneaks can up your risk of skin conditions like athlete’s foot, and less supportive footwear (sorry, flip-flop fans) can lead to foot or ankle pain if you wear it for major activities like extensive walking. Sandals also leave more foot skin exposed to UV rays. Ways to help your feet thrive this summer: PREVENT IT COVER YOUR FEET WITH SPF It’s definitely possible to get sunburn or skin cancer on your feet, so…

ACTIVE 10 MIN. TOTAL 10 MIN. SERVES 1 ⅙ small red onion, thinly sliced½ cup watercress (tender leaves and stems)1 tsp fresh lemon juice1¼ tsp avocado oil, dividedKosher salt and pepper2 large eggs1 Tbsp Greek yogurt1½ oz smoked salmon, torn into pieces 1. In medium bowl, gently toss together red onion, watercress, lemon juice, ¼ tsp oil, and a pinch each of salt and pepper. 2. Heat remaining tsp oil in small to medium non-stick skillet on medium. In bowl, whisk eggs and a pinch of salt until no visible strands of egg white remain. Add eggs to pan and cook, shaking pan and stirring constantly with silicone spatula, pulling in more-cooked eggs at perimeter of pan to mingle with less-cooked interior. When eggs look like wet scrambled eggs, in…

Frantic itching isn’t always the only thing to worry about when a mosquito gets you, and the worst part of a bee sting isn’t always the initial prick of pain. When you get attacked by any insect—whether it’s a skeeter, a buzzer, or a tick—your skin barrier is broken, so no matter how large or small the injury, the door is opened for bacteria to enter and cause infection or disease. Here’s how to tell if you’re heading toward trouble. SIGNS OF INFECTION ▶ Increase in size, pain, tenderness, or redness ▶ Warmth when the area is touched ▶ Oozing fluid or pus ▶ Rash ▶ Fever, chills, or flu-like symptoms WHAT TO DO If you’re not in a lot of pain and don’t have a fever or flu-like symptoms,…

A Yes—the scientific term is phytophoto-dermatitis, an extreme sunburn that develops when skin is exposed to certain plants and fruits, particularly citrus, as well as to the sun’s UV rays. “I commonly see it when somebody has been barbecuing on a sunny afternoon and having drinks with lime in them, like margaritas or beers with lime squeezed in,” says Melissa Piliang, M.D., a dermatologist at Cleveland Clinic. First you’ll notice skin irritation like red splotches or streaks, or tenderness and tingling; painful blisters follow. If this happens to you, keep the affected area clean, apply over-the-counter topical antibiotics and bandages, stay out of the sun, and use cold wet compresses to dial down pain. If blisters are widespread or your pain is extreme, see a doctor.…

SERVES 4 1 Heat oven to 425°F. On rimmed baking sheet, toss 2 red peppers (each cut into 8 pieces), 2 small red onions (cut into ½-in.-thick wedges), and ½ pineapple (cored and cut into 1-in. chunks) with 2 Tbsp olive oil. Transfer half to second baking sheet; roast both 10 min. $3.90 2 Meanwhile, in bowl, combine ¼ cup ketchup, 1 Tbsp honey, and ¼ tsp chipotle chile powder; set aside. 46¢ 3 Heat 1 Tbsp oil in large skillet on medium-high. Season 2 small pork tenderloins (about ¾ lb each) with ¼ tsp each kosher salt and pepper and cook, turning occasionally, to brown on all sides, 6 to 8 min. total. $7.59 4 Nestle pork among vegetables. Spoon half of ketchup mixture over pork and roast until…

Staring at a sea of sunscreens in the drugstore? Let’s narrow it down. Sunscreens fall into two main categories: chemical and mineral. Chemical sunscreens have active ingredients that penetrate skin and absorb harmful UV rays so skin doesn’t burn. Mineral sunscreens, on the other hand, sit on top of skin and physically block the sun. Because of the way mineral sunscreens work, you may associate them with a thick white cast—as on the bright-white noses you may have seen on lifeguards. But many of today’s formulas are pretty close to sheer, even if you have darker skin. Mineral sunscreens are often referred to as “natural” because they contain naturally derived minerals that aren’t absorbed into the bloodstream. “Natural” is an unregulated term, though, so you should still read labels. Here’s…

“Did you know there are different types of straight hair? Determining what type yours is will help you achieve the best results for it,” says Korab. Straight hair can be divided into categories known as 1A (hair that lies flat), 1B (hair that can hold a curl), and 1C (hair that has a slight wave when air-dried). “Straight hair has challenges such as dryness, limp locks, and lack of shine, so the proper use of products will help combat these issues,” Korab says. 1 | BEST ANTI-FRIZZ TREATMENT The Inkey List Hyaluronic Acid Hydrating Hair Treatment, $10, theinkeylist.com “This is the friendliest and most lightweight serum to apply to hair prior to air-drying. Hyaluronic acid helps draw in moisture and maintain it within the cuticle. This product specifically helps reduce…

This type of hair forms tight curls in a zigzag pattern from the scalp. Within the hair type are three subcategories: 4A, 4B, and 4C. 4A features small coils that are springy, and 4C tends to have tighter coils that can be fragile. “Day-to-day maintenance of naturally curly hair is all about hydrating as much as possible, since curlier hair types are prone to being dry and frizzy,” says Fitzsimons. “If you want your curls to look polished, try a deep-conditioning treatment at least once a week and restore hair’s luster and strengthen by adding a leavein conditioner daily,” he adds. 1 | BEST PRE-SHAMPOO CLEANSER Mielle Pre-Shampoo Treatment with Mongongo Oil, $9, mielleorganics.com “This does not contain harmful chemicals and can be used on all hair types. The best…

UNSURE HOW MUCH WEIGHT TO PICK UP? Start light—you can always switch to heavier dumbbells as you get stronger, but beginning with something too heavy before your body is ready can cause you to get hurt. If you don’t have dumbbells, get creative and try lifting items like canned soup or a jug of detergent. THE SECRET TO PERFECT WEIGHTLIFTING FORM Take one explosive second to lift the dumbbells, then about four seconds to lower them.…

Five years ago, Molly Grimm felt a sharp, stabbing pain in the bottom of her right foot, the first sign of what would ultimately be diagnosed as plantar fasciitis. The 39-year-old marketing manager in Abington, PA, began wearing custom orthotics and getting cortisone shots from her podiatrist to ease the pain (caused by inflammation of the tissue under the foot). Sometimes it was so bad when she awoke or stood up that she had to walk on her toes. Eventually things got to the point where Molly couldn’t take her 1-year-old son for walks. Her podiatrist recommended surgery, which would have her off her feet for up to 10 weeks. It wasn’t a choice she was ready to make. If you have been in a major accident or are diagnosed…

Beach, pool, road trip… you’re there! But don’t forget about this summer activity: visiting farmers’ markets. “Farmers’ markets are the perfect place to stumble upon produce you haven’t tried yet, and you’ll find the freshest in-season foods in your area. With a short trip from field to fork, local produce delivers peak nutrition and flavor,” says Marisa Moore, M.B.A., R.D.N., an integrative dietitian at marisamoore.com. While grabbing your usual berries and squash, keep an eye out for: OKRA “This is one of my faves,” says Moore. Okra delivers fiber, and 1 cup of it cooked has about a third of your daily vitamin C and almost a quarter of your folate. “Okra has a short shelf life—plan to prepare and eat it within a few days,” Moore adds. SMOKY GRILLED…

Here’s a sleep trick you probably haven’t heard of before: Lift some weights. People who incorporated resistance work into their exercise routines three times a week for a year had improved sleep quality compared with those who just did aerobic work or didn’t exercise at all, according to a new study. The researchers still need to untangle the why of it, but if you’re in need of a deeper slumber, consider picking up some weights or resistance bands and adding them to your regular workout routine. (Bonus: Resistance work also supports good cardiovascular, bone, muscle, and joint health.) 1in 5 AMERICAN ADULTS HAS UNTREATED CAVITIES, according to data from the 2017–2020 National Health and Nutrition Examination Survey.…

When you’re battling an angry bug bite or nursing a blister or a callus, you need something that’ll really soothe. Enter Medagel Hexagels Plus Aloe. These hydrogel pads are plump with hydrating ingredients like aloe and contain no harsh chemicals or parabens. Apply them as you would a bandage—the hydrogel technology helps keep skin moisturized and protected, and it produces a soothing cooling sensation for up to 12 hours. ($24, amazon.com)…

APRI COTS “Apricots are high in beta-carotene—you can tell by their brilliant yellowish-orange color. This supports eye and skin health,” says Moore. Cook fresh apricots with aromatics like onion and ginger to serve over chicken, or blend with honey to create a sauce to glaze veggies or dip shrimp. PEARS This fruit provides a big dose of fiber and is rich in anti-inflammatory flavonoids and prebiotic fiber to fuel the gut micro-biome. “Pears and sharp Cheddar are a perfect pair. Slip pear slices into your next grilled cheese for a sweet-and-savory bite,” Moore suggests. GRAPES Their polyphenols may support a healthy heart by relaxing blood vessels for good blood flow, Moore says. Try roasting grapes with fresh herbs and aromatics, or bake them into focaccia or flatbread with garlic, rosemary,…

Mark comes from a big family, and cooking and eating with others is a core part of many warm memories for him. His wife, Anna, was diagnosed with celiac disease (an autoimmune disorder that means she can’t eat gluten) at a young age, and she has always associated certain foods with illness and unhappiness. It’s not surprising that when Mark and Anna try to discuss food, tensions are high and conflicts often erupt. Anna hates when Mark orders pizza for the family on movie night, and Mark gets embarrassed when Anna asks the waiter to list every ingredient in a meal. Conflicts around food are common for many couples. It can be a sensitive subject—and the more fraught a subject is, the more likely it is that someone will step…

This hair pattern is not quite straight but not truly curly. The waves can range from fine and loose to thick and defined. The wavy hair types are 2A (slight waves), 2B (defined S-shaped waves), and 2C (a very defined S-shaped pattern). “Because of the difference in the natural structure, wavy hair requires a different approach when washing, drying, and styling,” says Reslan. “Wavy hair requires moisturizing shampoo and conditioner with the perfect amount of protein to help restore the structure and seal the cuticles. The best way to dry and enhance wavy hair is to maintain as much moisture as possible by keeping hair either up in a loose bun or wrapped in a microfiber towel,” she adds. 1 | BEST VOLUMIZING MOUSSE Pureology Style + Protect Weightless Volume…

CLEAN INFANTS’ MOUTHS Yes, seriously. If they don’t have teeth, use a damp cloth instead of a toothbrush. This is important because breast milk and formula contain carbohydrates that bacteria feed on, and when teeth grow in, those bacteria secrete acid that etches cavities into them, explains Amr Moursi, D.D.S., Ph.D., president of the American Academy of Pediatric Dentistry (AAPD), who has seen 9-month-olds with cavities. If you don’t remove the milk before bed, the teeth bathe in it all night—and that is when protective saliva is at its lowest level. “Wiping out the mouth after breastfeeding or bottle use early on—even when they’re infants, before teeth—gets kids into the habit,” says Moursi. TAKE BABIES TO THE DENTIST Both the AAPD and the American Academy of Pediatrics recommend that every…

SQUAT Stand with your feet shoulder-width apart, toes pointed out slightly; extend your arms out in front of you. Squat down as far as you can without losing the natural curve in your lower back. SIT-UP Keeping your feet and hips on the floor and your hands behind your head, use only your abs to lift your back off the ground until you’re sitting up straight. OVERHEAD PRESS Hold the dumbbells at shoulder height, palms facing in. Extend your arms overhead, twisting them so your palms face away from you. PUSH-UP If you need to, you can start out kneeling with your ankles crossed and your heels drawn toward your butt. BENT-OVER ROW Squeeze your shoulder blades together as you pull the weights from roughly your knees up toward your…

DON’T STRESS ABOUT THE TIMES They’re meant to be goals, so if it takes you longer to complete a day’s workout, that’s totally fine! Keep up the hard work and you’ll see yourself improve. SORENESS IS NORMAL You’re working out, after all! You shouldn’t be feeling pain, though, and you should stop if you do. To ease your muscles into these movements, Rosante recommends using a foam roller (or a tennis or yoga ball) to massage muscles for about five to 10 minutes prior to working out; this helps release trigger points in muscle tissue to let you move more freely. STRETCH EVERY DAY Tack five to 10 minutes of stretching onto the end of each workout. Focus on muscles targeted that day, and hold each stretch for five slow,…