Indholdsfortegnelse for November 2024 i Prevention

Being grateful is good for you. Research shows that appreciating blessings both big (say, a promotion at work) and small (like spotting a pretty blue bird in the park) can boost happiness, and people who regularly practice gratitude tend to sleep better and have a lower risk of depression and anxiety. Plus, writing down what you feel grateful for may help you dial back stress, studies suggest—jotting down those moments prompts you to both remember and reexperience positive emotions. What better time than Thanksgiving to start or nurture a gratitude ritual? WHAT ARE THREE THINGS YOU’RE GRATEFUL FOR TODAY?…

CHOOSE “TRUE” OR “FALSE” FOR EACH. #1 PETS DON’T NEED REGULAR CHECKUPS BEYOND ROUTINE VACCINATIONS. #2 ANIMALS CAN DEVELOP MANY OF THE SAME CONDITIONS HUMANS DO. #3 OLDER PETS GET SICK, AND THERE’S NOT MUCH YOU CAN DO ABOUT IT. #4 MUSCLE LOSS MAY BE A WARNING SIGN OF A SERIOUS HEALTH ISSUE. ANSWERS 1 FALSE. As pets age, it’s smart to start doing more preventive checkups. Dogs and cats don’t live as long as people do, so diseases can advance more quickly in them, says Lauren Harris, D.V.M., vice president of medicine at BluePearl Pet Hospital. Vet visits once to twice yearly are recommended for older pets. 2 TRUE. One of the most common age-related illnesses in pets is cancer, says Harris. Other common conditions include kidney and liver diseases, osteoarthritis, diabetes,…

Check me off when you snag the perfect planner. ■ Make using a paper planner your newest wellness habit. Scheduling your busy days—appointments, workouts—on a calendar can help you manage stress and anxiety so you can make the most of your active lifestyle. And there’s a greater chance that you’ll complete your to-do’s (on time!) when you physically jot them down on paper versus using a computer or smartphone calendar, research shows. The Prevention 2025 Planner is packed with bonus features to support your well-being such as health-boosting tips and tricks, nourishing recipes, goal-setting prompts, and wellness logs. Snap one up while they last! $23, prevention.com/2025planner.…

BEING CHEERY AND PRESENT FOR THE IN-LAWS over the holidays—after powering through a long drive or navigating packed airports—can be exhausting. So adding exercise into the mix may feel impossible. But a short, energizing sweat sesh might be just what you need to reset your body and mind. “Just 10 minutes of movement can improve circulation, boost energy, and lower stress and may help you adjust to jet lag,” says certified personal trainer Amy Schlinger, NASM-CPT. We asked her to create a full-body workout that could be done in that time frame. This circuit targets all major muscle groups, provides a hit of cardio, and requires only one easy-to-pack resistance band. Do it anywhere—in your childhood bedroom, at a hotel, even at the airport during a layover. Happy holidays to you—now…

THEY’RE THOSE PAINFUL little sores that show up on the inside of your lip or cheek—and you can’t stop poking at them with your tongue. While canker sores are harmless, they can get in the way of everything from brushing your teeth to smooching your partner. WHAT EXACTLY ARE CANKER SORES? ■ Unlike cold sores, canker sores are not caused by a virus and not contagious. Also known as aphthous ulcers, they are “open sores in the mouth that typically appear white or yellow and are surrounded by a bright red area,” says Howard Sobel, M.D., a clinical dermatologic surgeon at Lenox Hill Hospital in New York City. They can be caused by trauma (such as biting your cheek), hormonal changes, stress, and food allergies, adds Hannah Kopelman, D.O., a…

In 2012, between jobs after a career in government, I was on my way to a job-training meeting. But as I got out of my car to walk into the building, it felt as if I was climbing a mountain in slow motion. I could barely breathe. Thankfully someone was coming out as I was going in—I couldn’t imagine how I would open that big glass door by myself! As soon as I got inside, I sat on a bench, then lowered myself to the floor in hopes of getting some air. Someone asked me, “Are you OK?” I nodded my head yes, because I didn’t want them to call 911. I recalled that the last time I had gone to the hospital, I’d been told to seek counseling, as…

WORRIED THAT YOU WON’T BE ABLE TO GET YOUR SNACK ON WHILE MANAGING DIABETES? Well, settle in for a tasty bite, because you can snack happily without sending your blood sugar levels skyrocketing. In fact, a nutritious snack can help not only stabilize your blood sugar but also lift your mood and give you extra energy to get through the day. The key is to choose noshes containing protein and fiber, which will aid in keeping your blood glucose level steady. Here are seven great snacks: YOGURT This great diabetes-friendly choice is high in protein (Greek yogurt has more protein than the regular kind). Pick the plain variety to avoid extra sugar, and top it with naturally sweet berries. “Berries are one of the highest-fiber fruits, with raspberries taking the…

MINT “GUACAMAME” recipe, p. 92 COOL BEANS Edamame impart a unique earthy flavor and bulk up classic guac with protein and fiber. They’re also a good source of magnesium, potassium, folate, and iron. VEGAN CARAMELIZED ONION DIP recipe, p. 92 PROTEIN, PLEASE Skip the sour cream and mayo in this party staple and instead opt for protein-rich silken tofu, which boasts all nine essential amino acids and is a rich source of bone-strengthening calcium. The creamy texture blends like a dream! BRIGHT IDEA Carrots add pretty color, sweet flavor, and a bevy of vitamins and minerals to this classic dip. The root veggies are a good source of vitamins A and C, potassium, and biotin. CARROT-SRIRACHA HUMMUS recipe, p. 93 DREAM DATES When soaked and blended, the versatile candy-sweet fruits…

1 MYTH: Vaginas and vulvas should look a certain way. MYTHBUSTER Healthy vaginas and vulvas come in many different shapes and sizes. This is especially true of the inner and outer labia, or “lips,” of the vulva, which can vary in shape, length, and pigmentation, says Alyssa Dweck, M.D., a gynecologist in NewYork and the author of The Complete A to Z for Your V. In many cases, labia are asymmetrical, she says. The vagina and the vulva also can change over time: Hormonal changes can affect the pigment of the vulva, and childbirth can alter the size of the vaginal opening, Dr. Dweck says. The upshot: Every vagina is unique, and unless differences are causing issues such as painful sex, you don’t need to worry about whether yours looks “right.” 2…

After a long day of meetings that could have been emails, you open a bottle of merlot, knowing it’s a fine decision: Not only will that glass of wine take the edge off any stress, but it’s good for your heart too, just like leafy greens and whole grains, right? Alas, no. It sounded too good to be true, and now it looks as if it was: After decades of our hearing that drinking in moderation wasn’t harmful—and that it might in fact even offer a health boost—scientists are discovering that this thinking relied on a potent cocktail of questionable research, headline-happy media coverage, and wishful thinking. In fact, last year the World Health Organization (WHO) declared that no amount of any alcohol was good for people—not even those “heart-healthy”…

WHEN EVERYTHING—CANDLES, coffee, even deodorant—is pumpkin spice, you know the cozy days of fall are upon us. The warming spices used at this time lend seasonal flair to drinks and dishes—and can help your health. “Spices that are abundant in essential oils and plant compounds may help manage inflammation, support immunity, and protect us from oxidative stress that impacts aging,” explains BreAnna Guan, N.D., a licensed naturopathic physician. Indeed, science shows that seasonings can have a meaningful impact on your overall well-being. For instance, research suggests that fan favorite cinnamon may positively affect blood sugar and cholesterol levels and is high in antioxidants, says health expert Joy Bauer, M.S., R.D.N., while allspice has been used in herbal medicine to help with nerve pain, headaches, and stress. Try these dishes in…

CIRCLE THE BEST OPTION. 1 What helps with tinnitus (ringing in the ears)? A Earplugs B Mindfulness C Surgery D Nothing—you’re stuck with it. 2 Which of these foods are good for your hearing? A Coconuts B Walnuts C Wild rice D All of the above 3 If you regularly wear headphones, what level should you keep your volume below to protect hearing? A 120 dB B 100 dB C 85 dB 4 Using hearing aids may cut dementia risk. A I don’t think that’s true. B Yes, I’ve heard that before. 5 Hearing loss is something that happens only in your senior years. A True B False ANSWERS 1 MORE THAN 50 MILLION ADULTS IN THE U.S. SUFFER FROM TINNITUS—a constant buzzing, ringing, or rushing in the ear. It’s like how you feel after a loud concert, except all the time. While there’s…

■ Occasional forgetfulness is normal, especially as we get older or during times of stress. This memory quiz from the Alzheimer’s Research & Prevention Foundation can help you figure out whether your experience is par for the course. ANSWER YES OR NO TO EACH STATEMENT. From time to time I forget what day it is. YES NO Sometimes when I’m looking for something, I forget what it is that I’m looking for. YES NO My friends and family think I’m more forgetful than I used to be. YES NO I frequently misplace my keys or can’t recall putting them where I find them. YES NO I may forget my friends’ names at times. YES NO Sometimes I get lost, even when driving somewhere familiar. YES NO I often forget about…

THE EXPERT Laura Iu, R.D., C.D.N., is a registered dietitian nutritionist and the owner of Laura Iu Nutrition, a weight-inclusive practice that offers virtual counseling to help people ditch diets and nourish a positive relationship with their minds, their bodies, and food. She is a resource for the medical community and media worldwide. Food is the foundation of health. The right choices help all our body systems thrive and affect everything from our mental health to how regular we are. On the flip side, poor nutrition also influences our day-to-day (ask anyone who’s ever skipped a meal) and directly affects our risk of chronic illnesses like type 2 diabetes and Alzheimer’s disease. Prevention Medical Review Board Member Laura Iu, R.D., a certified intuitive eating counselor, spends her days helping clients understand…

SET CLEAR GOALS Instead of the vague “Cut back,” set a limit like “No more than three drinks in a week.” Write down your goals so they won’t be subject to change and so you can read them on days when you may feel tempted to drink more, says Sergio Muriel, a certified addiction professional and the chief operating officer of Diamond Behavioral Health in Palm Beach, FL. IDENTIFY AND AVOID TRIGGERS Consider which people or situations ignite the urge to drink. Then fill your time with more supportive people and healthier activities instead. DOWNLOAD HELP Apps such as Sunnyside and Reframe use mindfulness training, daily check-ins, and coaching to help users cut down on drinking. BE PATIENT Change is not always immediate or linear, says Keith Morgen, Ph.D., a licensed…

A couple of years ago, the FDA changed the way a drug, one that had been safely used for more than 20 years, could be dispensed: Instead of doctors being the only ones who could give mifepristone to patients, pharmacists would be able to fill prescriptions from certified medical providers. Major drugstore chains then announced that the drug would be available at their retail stores. But then, last spring, the Supreme Court reviewed a case that could have rescinded FDA approval of the drug altogether, and the medical community expects more such challenges. Confused? That’s understandable. So what is this drug, also known as RU-486 and Mifeprex? And is it so dangerous that the courts must take action, or is it so safe that it can be picked up from…

• COVERING YOUR MOUTH MATTERS. Research shows that coughing can spread droplets of germy saliva up to six feet from the cougher and that pointing the head down while coughing (and covering the mouth) might slow the spread. • DON’T STARVE A FEVER. Food is a crucial component of recovering from illness. If you don’t have an appetite, focus on eating frequent small portions of immunity-protective picks like fruits and veggies and foods that include protein and probiotics. • HANDWASHING BEATS HAND SANITIZER. Those portable bottles are handy for on-the-go germ elimination, but they don’t pack the same punch as a good old scrub. Even if you use sanitizer, wash your hands as soon as you find soap and water. • ANTIBIOTICS WON’T FIGHT A VIRUS. Bacteria are what antibiotics work against,…

3 HEALTH GOALS, 1 SIMPLE SYSTEM  WHOLE-BODY FITNESS  FEEL-GREAT NUTRITION BRAIN HEALTH BOOSTERS GET ALL 3 BOOKS PLUS: ■ A subscription to Prevention’s monthly print magazine ■ Unlimited access to prevention.com ■ An exclusive health and wellness newsletter ■ The Prevention planner mailed to you annually ■ Members-only discounts and free shipping at the Prevention Shop +HEALTH 360 is designed to give you maximum results. Join this special Prevention Premium membership today! prevention.com/healt h360…