Indholdsfortegnelse for October 2023 i Prevention

I AM A VERY SLOW HIKER. Put me on a New York City street, and I can cover a mile in less than 20 minutes. But out on the trail? I’m the person you’re passing. Happily for my marriage, my husband is equally slow, which we discovered on our honeymoon in Peru 15 years ago. We were young, eager, and wearing our best hiking shoes—and everybody passed us. Kids, grandparents, people in sandals (sandals!). Naturally, we thought our son would take after us. But you know kids, they’ll go ahead and be their own people. At the Grand Canyon this year, Peter finally got a little fed up. After a trek partway down, he asked to go ahead on the way up. Since there’s literally one trail and we felt as…

■ Multiple “people foods” are dangerous for cats and dogs, even if they make sad eyes at us when we’re cooking. “Many human foods can cause gastrointestinal upset and acute pancreatitis; the latter can truly be life-threatening,” explains critical care veterinarian Christopher G. Byers, D.V.M. Onions and garlic celery Grapes BLUEBERRIES Cooked pumpkin or squash DAIRY Apple slices BROCCOLI NUTS Chocolate TUNA RAW BREAD DOUGH ANSWERS Dangerous foods are the ones that can cause acute pancreatitis (nuts), bloating (raw bread dough), abnormal heart rhythm (chocolate), kidney damage (grapes), and anemia (onions and garlic). Also avoid giving pets dairy, as dogs and cats can be lactose intolerant. Not listed here but important to know about is the sugar substitute xylitol, which is toxic to pets. Small amounts of the other human foods…

A This antioxidant helps reduce signs of skin aging. It fights damage from environmental stressors such as UV rays and pollution, brightens skin and fades hyperpigmentation, and hikes collagen production. B This beta hydroxy acid (BHA) supports smooth, clear skin through actions like exfoliation, pore cleansing, and fighting blemish-causing bacteria. You’ll see it as a spot treatment or in face cleansers. C This sugar molecule that our body naturally produces (less with age, which can lead to wrinkles or sallowness) attracts up to 1,000 times its weight in water to keep skin hydrated, smooth, and plump. D Pressed from plant seeds, this has fatty acids and antioxidants, so it’s great at combating dryness and conditioning thinning brows. It’s often diluted in a skin-friendly carrier oil like jojoba or rose hip. E Found in many serums…

PREVENTION’S EXPERT PANEL ◀ Marisa Garshick, M.D., F.A.A.D., a board-certified dermatologist based in NewYork ◀ Debra Jaliman, M.D., a board-certified dermatologist with a private practice in NewYork ◀ Bridgette Hill, a certified trichologist who began her career as an editorial stylist and a top colorist ◀ Kieron Fowles, a celebrity hair stylist whose work has appeared in high-fashion shows and photo shoots ◀ Kait Mosh, a celebrity and editorial nail stylist based in Nashville ◀ Renée Loiz, a celebrity makeup artist and the founder of Color May Vary 1. BEST FACE CLEANSER CeraVe Hydrating Facial Cleanser ($15, Amazon) ◀ “This cleanser effiectively gets rid of dirt and buildup without leaving skin feeling dry. It contains hyaluronic acid to hydrate skin and ceramides to support and strengthen the skin barrier. It’s…

YOUR BOSS IS DRONING ON about new company policies when all of a sudden your mouth goes wide and you let out an involuntary sigh. It’s embarrassing but normal—you’ve been yawning since you were in utero, says Matthew D. Epstein, M.D., associate medical director of the Atlantic Health Sleep Centers in New Jersey, who points out that other mammals and even birds yawn too. WHY DOES IT HAPPEN WHEN I’M BORED? ■ A yawn can be the body’s way of saying, “Wake up!” “The boredom connection is really more of a sleepiness connection,” says Karen D. Sullivan, Ph.D., a neuropsychologist in North Carolina. “It happens when we’re not engaged with something in our environment and the brain is transitioning toward sleep.” Studies have found that yawning boosts arousal and may promote…

4300 WOMEN. That’s how many deaths the U.S. will see this year from a form of cancer that is entirely avoidable. And in total, this single year, around 14,000 women will be diagnosed with it. The disease is cervical cancer, and unlike with most types of cancer, there are effective screening tests to prevent it: Pap tests, to detect abnormal cervical cells, and tests for the high-risk types of human papillomavirus (HPV), the virus that causes most cases. There’s also the ability to remove precancerous tissue, as well as a vaccine that offers nearly 100% protection against the HPV infections that cause cervical cancer, which has been available for the past 17 years. “This is the one cancer we can prevent,” says Denise Howard, M.D., chief of obstetrics and gynecology…

▶ Consider getting the HPV vaccine if you didn’t get it as a preteen. It offers some protection even after exposure to HPV and may also benefit some people ages 27 to 45. ▶ Start getting Pap tests at age 21, and get one every three years until age 29. At 30, you should start receiving a Pap test and HPV tests every five years. ▶ Always ask what your HPV status is (i.e., whether you have it and whether you have high-risk types like HPV 16 and HPV 18), and keep a record of the results. If you don’t hear back from your provider, check back. ▶ If you get abnormal Pap or HPV test results, the course of action depends on the degree of threat. Your doctor may…

ACTIVE 15 MIN. TOTAL 15 MIN. SERVES 4 1½ cups quick cooking farro2 Tbsp plus 2 tsp olive oil, divided1 shallot, finely chopped2 pints grape tomatoes, halved1 tsp fresh thyme leaves3 cups baby kale Kosher salt and pepper4 large eggs Red pepper flakes and shaved Parmesan, for serving 1. Cook farro per pkg. directions. Divide among bowls. 2. Heat 2Tbsp oil and shallot in large nonstick or cast-iron skillet on medium 3 min. Add tomatoes and thyme and cook, stirring occasionally, until tomatoes begin to release their juices, about 5 min. Fold in kale and ¼ tsp each salt and pepper and cook, tossing, until just beginning to wilt, 1 to 2 min.; remove from heat and spoon over farro. 3. Wipe out skillet and heat remaining 2 tsp oil…

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WRITE DOWN THREE NATURE EXPERIENCES YOU’D LIKE TO HAVE THIS MONTH. Some ideas to get you thinking: a park or backyard picnic, camping, fishing, stargazing, leaf-peeping, a hike or nature walk, sunrise or sunset yoga, an outdoor reading or meditation moment.…

GET AFLU SHOT. Ideally, get jabbed by the end of October. It’s especially important for high-risk groups to protect themselves to help prevent complications from influenza; this includes adults 65 and older, pregnant women, children 6 months to 5 years old, and those with a chronic medical condition. JOIN PREVENTION’S WALK FOR WELLNESS. Learn more on page 41—and then sign up for Denise Austin’s Walking Challenge at deniseaustin.com! Starting September 25, Denise will share guided walks plus extra workouts, healthy recipes, and motivation. It’s such a great way to keep up your walking habits after our virtual 5K! MAKE TIME FOR A MAM-MOGRAM. Breast Cancer Awareness Month is the perfect reminder to schedule a mammogram if you haven’t already done so—about 30% of women 40 and older haven’t had one…

If back pain is keeping you from getting restful shut-eye, your bedding might be to blame. But what if you’re not ready to upgrade your mattress? A good mattress topper can help. “Mattress toppers can provide support for the low back and help maintain proper alignment throughout the night,” says Troy Wood, M.D., a specialist in pain medicine, physical medicine, and rehabilitation at Atlantic Health System. This extra layer can alter your bed’s firmness level and cushioning to provide better support and pressure relief—helping alleviate back pain as you sleep and setting you up for less pain in the morning. Here’s what to do when you shop. CHOOSE A FIRMNESS LEVEL The key to preventing back pain is to keep your spine aligned in a neutral position, so check whether…

Say you were the bookshelf - building type (maybe you are!):You wouldn’t try to do it with just a bunch of wood, right? You’d need a saw, a hammer, some nails, maybe a level and sandpaper too. A literal toolbox to create the thing you want. If the thing you want—besides a nice new bookshelf—is to lose weight, you still need a toolbox, just one of a different sort. Paying attention to what you eat and how much you sleep, doing regular physical activity, managing stress effectively, and staying well hydrated are all crucial to a healthy you. “The same things that help your body function at an optimal level are key when it comes to losing weight,” explains Darria Long, M.D., an emergency physician, a clinical assistant professor at…

I slept a lot as a kid—in fact, one of my friends told me that when she would spend the night, she would be very bored because she would have to wait hours for me to wake up. By fourth grade, I started gaining weight. Everyone else in my family was thin, but I felt as if no matter how much I dieted and exercised, the pounds wouldn’t move. I’d see all my friends eating whatever they wanted, and there I was eating a salad or salmon. Throughout my adolescent years, I continued to struggle with cravings, depression, and anxiety. I started experiencing terrible mood swings, which my family attributed to my “just being a teenager.” Doctors would tell me, “You just need to lose weight!”—which felt impossible and worsened…

1 MYTH: Low-carb diets are the best way to lose weight. MYTHBUSTER Nope. A JAMA study found no difference in pounds lost after one year between followers of a low-carb diet and those who followed a low-fat diet. While lowcarb diets may initially help you shed pounds faster due to loss of water weight, that “does not guarantee long-term weight-loss success, or fat loss,” says Kelly Jones, a registered dietitian and owner of Kelly Jones Performance Nutrition. That’s partly because low-carb diets can be pretty tough to stick with. “In the long term, we often see weight come back on if the diet is too limiting,” she adds. Also, weight loss isn’t the be-all and end-all. It’s more important to improve metabolic health factors like blood pressure, fasting glucose, waist size,…

While cervical cancer rates in the U.S. have stagnated, other advanced countries, including the U.K., Sweden, and particularly Australia, are seeing the opposite trend. With some of the lowest rates of cervical cancer incidence and mortality in the world, Australia is on track to eliminate the disease by 2035. The country has had robust screening in place since 1991 and had already halved rates for women 25 and older by 2010. Plus, a free national HPV vaccination program, introduced in 2007, achieves high rates of protection for both men and women. Some developing nations are also making remarkable strides. Rwanda is expected to be the first African nation to eliminate the disease by expanding testing, using community health workers to raise awareness of it, and vaccinating all 12-year-old girls.…

FIND THE FOOD There are four healthy foods hidden in this sentence. Can you find them? HINT: They may be spelled out across more than one word. MY FRIEND BEGGED ME TO FULFILL HER DREAM OF WALKING MORE MINUTES EVERY DAY: “LET’S DO ANOTHER LAP—PLEASE!” REBUS PUZZLES Can you figure out what word or expression each of these body-themed puzzles represents? WORD SCRAMBLE Can you find 5 five-letter words in this grid? You must use each letter only once—and follow a continuous path that doesn’t cross itself. Letters can connect vertically, horizontally, or diagonally. HINT: Start with the H in the upper left corner. MYSTERY SEQUENCE Which symbol comes next? ANSWERS: Rebus Puzzles: Head and shoulders above the rest; bones; see eye to eye. Find the Food: gg, tofu, nut, apple.…

1 How do you feel after you eat? A I tend to get heartburn, and sometimes my tummy feels upset. B Comfy and satisfied. C My stomach often feels very full, tight, or bloated. 2 How often do you eat these foods: yogurt, sauerkraut, bananas, onions, garlic, and whole grains? A Rarely. B Never. C They’re part of my regular rotation. 3 Tell us about your poop. A I’m like clockwork. B I often feel constipated. C I’m regular, but it seems very smelly. 4 What does it look like when you go number two? A Brown, firm, and long. B Loose, but not diarrhea. C Like little pebbles. 5 Do you ever find yourself racing to the bathroom right after a meal? A All the time. B Nope! C Occasionally. TURN THE PAGE FOR ANSWERS ANSWERS 1 Feeling satisfied and comfortably full after enjoying…

ATTENDING AN IMPROV SHOW is fun, but getting on stage takes the thrill to a whole new level. “The best phrase I can come up with to describe it is ‘spontaneous theater,’” says Jill Farris, artistic and education director of Unexpected Productions, an improv theater in Seattle. “We’re in the world of fiction and listening to each other and building on each other’s ideas, collaborating toward a scene and creating something between the players and the audience in the moment.” …PARTICIPATING IN IMPROVISATIONAL THEATER has helped Farris adopt some useful mantras for life outside the auditorium. Perhaps most important: Make your scene partner look good. This concept is great practice for anyone, but especially introverts, says Farris, who identifies as more introverted when she’s not on stage or teaching: “It causes you…

Prevention’s annual Walk for Wellness is coming up, and we want you to take part! Here’s the scoop: ▶WHAT: Prevention’s annual event, sponsored this year by Easy Spirit, is a virtual 5K walk. Register for free at runsignup.com/prevention-virtual-walk, and if you like, snag a T-shirt and a bib number for $35. ▶WHERE: Anywhere! You choose your own 3.1-mile/5-kilometer route and do it at your own pace. We love to see pics of where you walk, though, so snap one of yourself and share in our Facebook group (just join Prevention Virtual Walkers) or anywhere on social media by tagging @preventionmag and using #virtualwalk. ▶ WHEN: Saturday, October 7, at whatever time works for you! ▶ WHO: You, of course, along with thousands of other walkers from across the country, including fitness…

THE CERVICAL CANCER CRISIS ISN’T AN ANOMALY. Cases of endometrial, or uterine, cancer in the U.S. have been rising steadily over the past few decades among all women. About 66,200 new cases are expected to be diagnosed this year, and around 13,000 women will die from this cancer. Unlike with cervical cancer, no screening test can catch uterine cancer early. ▶ A HIGHER PROPORTION OF THOSE WITH THE CANCER ARE BLACK, and Black women are twice as likely as white women to die from it. Also, Black women have a higher risk of getting a particularly lethal type called non-endometrioid uterine cancer. Research hints that epigenetic changes—alterations in gene function resulting from the stress of multi generational trauma—could be behind these aggressive cancers. The strongest risk factor for endometrial cancer in…

PRESENTED BY VEGAN BROWN RICE VEGGIE BOWL SERVES: 4 | PREP: 15 MINS | TOTAL TIME: 15 MINS PICKLED RED ONIONS: ½ cup apple cider vinegar2 Tbsp. maple syrup½ tsp. salt1 medium red onion, thinly sliced VEGGIE BOWL: 4 cups cooked brown rice1 can (15 oz.) no-salt added red kidney beans, rinsed and drained1 mango, peeled and diced1 cucumber, diced (about 1 cup)3 radishes, thinly sliced½ cup loosely packed fresh basil leaves, cut into thin strips, divided½ cup Hellmann’s® Vegan Dressing & Spread1 tsp. lemon zest2 Tbsp. fresh lemon juice METHOD: 1. For Pickled Red Onions, put vinegar, maple syrup and salt in microwave-safe bowl and microwave at high 1 minute or until mixture just comes to a boil. Stir in onion and press down to evenly submerge. Cover and…