Indholdsfortegnelse for January 2025 i Prevention

TAKE OUT YOUR PENCIL! This New Year, say no to the “R” word and focus on specifics instead. Setting goals boosts self-confidence and motivation, which promotes well-being, studies show. The key is to have a focused goal. So instead of resolving to exercise more, aim to walk two miles daily. Think about what will help you get there (say, putting it on the calendar) and why it’s important to you. PONDER, THEN RESPOND TO THESE PROMPTS: Write down one PERSONAL GOAL you will work to achieve this year. Write down a FIRST STEP you will take this week to reach your goal. Write down why this goal MATTERS TO YOU.…

1 MYTH: Intermittent fasting is not safe long term. MYTHBUSTER Many people can safely do intermittent fasting (IF) for at least a year, says Krista Varady, Ph.D., a professor of nutrition at the UIC College of Applied Health Sciences. People who should steer clear: pregnant and breast-feeding women and folks with certain health issues such as kidney stones or a history of disordered eating, as IF can trigger obsessive behaviors and rekindle eating disorders. Popular types of IF include eating within a certain window of time each day, e.g., fasting for 16 hours and eating during eight. Then there’s alternate-day fasting—for example, the 5:2 plan, in which you eat regularly five days a week and eat just one 500- to 600-calorie meal on the other two days. Whatever pattern you choose,…

YES4ALL VINYL COATED KETTLEBELL WEIGHTS (from $11 each) Vinyl-coated kettlebells are ideal for home workouts because they won’t scratch floors as cast-iron ones can. This brand’s offerings are available in a range of weights, and each features a sturdy handle that will fit comfortably in one hand and is wide enough to accommodate both. AMAZON BASICS DUMBBELLS (from $8 for two) These hand weights are sold in pairs and range from one pound to 20 pounds each. They are coated in neoprene to ensure a secure, comfortable grip, and the hexagonal shape helps stop them from rolling. Plus, they’re available in a variety of vibrant colors that will motivate you to pick them up. BODYLASTICS RESISTANCE BAND SET WITH HANDLES ($36) Some exercises require a resistance band with a handle.…

For more than 100 years, women have had small gadgets placed in their uteruses to prevent pregnancies. Today, intrauterine devices (IUDs) not only provide excellent “set it and forget it” reversible contraception but also, depending on the IUD, may lead to other benefits such as lighter periods, fewer cramps, better-controlled endometriosis, and even reduced risk of uterine cancer. But social media has disseminated some unfortunate inaccuracies about them, so I’m happy to set the record straight here. Ectopic pregnancies aren’t caused by IUDs. Normally an egg is fertilized in the fallopian tube and then implants in the uterus. About 2% of the time, however, a fertilized egg doesn’t complete its trip to the uterus and implants elsewhere, usually in a fallopian tube—that’s an ectopic pregnancy. When a pregnancy occurs in…

Some tasks, such as haggling with an insurance company and spending a Saturday morning sorting old clothes for donation, could sap anyone’s motivation. If you’re feeling particularly unmotivated, it’s OK to give yourself a pass and call it a self-care day. “Don’t start berating yourself for being lazy. That’s not helpful,” says Grolnick. Pausing while you’re progressing toward a goal is totally normal, Hardesty says. And sometimes “good enough” is, well, good enough. Instead of beating yourself up for not fully accomplishing your goals, take a breather, reassess the situation, celebrate small wins, and then get back on track. Having one lapse (or even many lapses) doesn’t mean that you can’t be successful. “When you do feel overwhelmed, sometimes you just need a nap,” says Hardesty.…

EVEN IF YOU EAT UNTIL you’ve had enough, that doesn’t always mean you won’t get hungry before your next meal. Whether or not your tummy rumbles prematurely depends on whether you’ve gotten the nutrients needed to keep you satisfied and energized. “The goal is to aim for satiety. Eating a balanced meal or snack every three to four hours can help most of us get there,” says Jaclyn London, R.D., the author of Dressing on the Side (and Other Diet Myths Debunked). London says to aim for the “satiety trifecta”: Fill your plate with foods that provide you with protein, fiber, and a healthy fat, a trio that helps keep blood sugar levels steady for both appetite control and energy. These nourishing bites fit the bill—give ’em a taste, then…

Often dark circles indicate that you’re tired, stressed, dehydrated, or a combination of all three. Believe me, I’m familiar with them: When my kids were small, lack of sleep was the culprit. Now I blame a busy schedule and dry skin, which becomes more common as we age. Lack of moisture can be a catalyst for crepey discoloration beneath the eyes. Of course you can always throw on a pair of glasses with strong frames (like I do!) to keep dark circles out of sight, but you’ll still want some makeup to cover them. To fully camouflage, it takes more than just concealer. I spent years (and decades in the beauty industry) perfecting my mini system for tackling the problem. Here’s my approach: NOURISH SKIN Beyond using sunscreen, getting as…

You don’t need us to tell you to trash that weeks-old package of ground turkey you forgot to cook or that long-expired bottle of cough syrup. Some things are clearly past their prime, and using them could have a negative impact on your health. But there is other stuff all over your house that is no longer good for you either, though it may be less obvious. And when life is busy (when isn’t it?), it’s easy to miss the signs that it’s time to take these things out of rotation. But don’t overthink it. Our room-by-room guide can help you identify products that may not have a use-by date stamped right on them but do in fact have limited life spans. Here’s when, why, and how to toss, repurpose,…

I was a very active teen—involved in gymnastics, cheerleading, soccer, and track—so I always had some sort of muscle ache or pain. But I had two siblings with special needs, and I never wanted to complain and make things harder for my mom, so I just dealt with it. When I was in my mid-20s, however, I felt pain that was very different—I was sore to the touch, as if parts of my body were bruised. Still, there were things to blame it on: I’d had knee surgery; I worked with rambunctious pre-K kids; I had a new baby. I also thought I might be getting osteoarthritis, which ran in my family. I tried to describe the bruised feeling to a doctor, but it didn’t go well. He looked over my…

1 WILDERTON Aperitivo Co. Non-Alcoholic Bittersweet Aperitivo Think of this brightred aperitivo as a kinder, gentler Campari—just as lush and herbal but without the bracing bitterness. Like any good predinner drink, it’ll spark your appetite. $37 for 750-ml bottle Best Way to Drink It: As a substitute for Campari (mixed with club soda and served over ice with an orange twist) 2 PARCH Desert Margarita Want to satisfy your thirst for a margarita with a salt rim sans tequila? This lightly sparkling alternative is bright with tangerine, sour orange, and lime and finishes with that signature savory edge. $40 for eight 8.4-oz cans Best Way to Drink It: Straight from a chilled can; on the rocks 3 TILDEN Lacewing This vibrant cucumberlychee cocktail avoids the pitfalls of many bottled options:…

1 All inflammation can impact your health negatively. A True B False 2 Which of these are used to treat chronic inflammation? A NSAIDs B Exercise C Meditation D Turmeric E All of the above 3 Is inflammation ever beneficial? A Yes—it reminds you to keep up healthy lifestyle habits. B Yes—it prompts the healing process when you’re hurt or sick. C No, inflammation is never a good thing. 4 Certain foods can trigger inflammation. A True B False 5 Which can be signs of chronic inflammation? A Joint pain B Constipation C Skin rash D All of the above E None of the above ANSWERS 1 ACUTE INFLAMMATION HELPS YOUR BODY HEAL, but chronic inflammation can hurt healthy cells and lead to permanent DNA damage. In fact, five of the 10 leading causes of death in the U.S. are linked to…

The Goal Aim to do this stretch at least twice a week—bonus points if you do it every day! CHECK OFF YOUR WEEK-ONE DAYS SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 Lie on the ground and use pillows, rolled-up blankets, or yoga blocks to prop up your upper back and head. Bring the soles of your feet together so your knees point out to the sides. Rest your arms at your sides. 2 Inhale through your nose, taking a big breath. Exhale slowly and fully through your mouth. 3 Repeat for five to 10 minutes. Double your benefits by making it meditative. Set yourself up and settle down in a quiet space where you can fully immerse yourself in the pattern of your breathing, focusing on the rise and…

Turning the big 5-0? It’s prime time to double down on physical fitness. That’s because exercising more, with a focus on muscle strengthening, is a key to remaining active as you get older. “Muscle mass naturally declines as you age,” says Albert Matheny, R.D., C.S.C.S., cofounder of Soho Strength Lab, “but if you build muscle and continue to train as you age to retain it, you will be more resilient” and better able to avoid (or heal from!) injury. If you already have a solid cardio routine in place, good for you—keep it up, but add regular weight work into the mix to further strengthen those muscles. “Muscle strength plays a crucial role in stability, injury prevention, and healthy weight and metabolism,” says NASM-certified personal trainer Chrysten Crockett, and studies…

MORNING BREATH IS one thing, but when the odor lingers even after you brush your teeth or pop a few mints, there may be something else going on. WHY THE STINK? “Many things can lead to bad breath—a.k.a. halitosis—from the foods you eat to the bacteria in your mouth and digestive system,” explains Jossen Gastelum, D.M.D., a general and cosmetic dentist in Scottsdale, AZ, and a TheraBreath partner. Some common causes: POOR ORALHYGIENE “If you’re not brushing and flossing regularly, food particles may remain in your mouth, promoting bacterial growth, which produces foul-smelling sulfur compounds,” says Ilona Casellini, D.M.D., a dentist at Swiss Quality Smile in Los Angeles. This can lead to cavities, infections, and gum disease, which may make breath even worse. DRY MOUTH “When there isn’t enough saliva, bacteria…

At least 4 million Americans are living with fibromyalgia, a debilitating chronic pain disorder of the musculoskeletal and central nervous systems—but because it is so hard to diagnose, the number may be closer to 10 million. “The syndrome is made up of a broad constellation of symptoms, from widespread pain to anxiety to digestive issues, all of which can masquerade as other problems,” says Andrew Bach, D.O., a physical medicine and rehabilitation specialist at Cedars-Sinai in Los Angeles. Though researchers still don’t know what causes the disorder, studies show that people with fibromyalgia have an increased sensitivity to pain. Brain imaging has revealed altered signaling in the neural pathways that transmit and receive pain signals—changes that may contribute to fatigue, sleep trouble, and “fibro fog.” SYMPTOMS OF FIBROMYALGIA CAN INCLUDE:…

1 PRIORITIZE. Now that you know what you don’t want in a doctor, think about what you do want—for example, someone who focuses on women’s health or who is open to complementary and alternative medicine. Would you consider a practice with a nurse practitioner for quicker appointments? How important are telehealth visits? 2 ASK FRIENDS AND FAMILY RECOMMENDATIONS. “Most of my new patients come through word of mouth,” says Dr. Boling. Her advice: Look at neighborhood chat groups. Ask friends who their doctors are and why they like them. Have a friend who’s a nurse? Dr. Sams says nurses often have great doctor recs. 3 CHECK YOUR INSURANCE. Start with the list of doctors in your network, but if you find an out-of-network doctor who seems perfect, check with your plan…

IF IT’S NOT CLEAR BY NOW, THE MOTIVATION TO DO THINGS LIVES WITHIN ALL OF US. However, what drives you to eat healthily or go to bed early is probably different from what drives your neighbor to do the same. So we asked members of the Prevention staff what keeps them going. Hopefully their answers will inspire you to follow through on something—or at least let you know that we feel you! “I mentally trick myself into thinking tough things are more manageable than they are. For example, when I was training for a marathon and I had to do, say, six miles, I’d tell myself the run today really started at three miles and I only had three to go. The same strategy works when you have mountains of tasks…

Crystal Clear While the verdict is still out as to whether clear ice melts more slowly than cloudier cubes, it’s definitely prettier. Dexas Iceology Silicone Clear Ice CubeTray, $43 Sphere Solve The large, round shape works to prevent the ice from watering down drinks too quickly. Tovolo Sphere Ice Molds, $12 for two Nice Nuggets Fill your glass with lots of little cubes that deliver fun crunch with this countertop machine. Frigidaire Countertop Nugget Ice Maker, $250 VIRGIN PINEAPPLE MULE ACTIVE 5 MIN. TOTAL 5 MIN. MAKES 1 ¼cup pineapple juice1 Tbsp lime juice, plus lime or lemon wedge for serving1 tsp balsamic vinegar¼cup ginger beer, chilled Mint sprig, for serving Blackberries, skewered on a cocktail pick, for serving 1. In liquid measuring cup, stir together pineapple juice, lime juice,…

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