Innehållsförteckning för November 2018 från Prevention

YOU MIGHT THINK, from these (adorable) pictures, that I’m going to tell you about being grateful for my pets—but there’s more to the story. Last fall, the savvy mice in our kitchen were thwarting all our humane traps when my husband saw a Facebook post by an old college friend, Jessica. She was fostering kittens that had been born in her backyard. Was anyone in the market? My son was aching for two cats—and Jessica told us that the most promising mouser was pretty attached to her brother. A year later, our kittens are cats, the mice have moved out, and my son is living his dream. What I’m grateful for most is Jessica, whom my husband hadn’t seen for decades and I’d never even met before all this. She…

There’s a new healthy-skin superstar that only sounds harsh: azelaic acid. The ingredient—which is derived from wheat, grains, and barley—helps control melanin (skin pigment) production, reducing the appearance of dark spots and treating hyperpigmentation, says cosmetic chemist Ron Robinson, founder and CEO of beautystat.com. “This can be of particular use for those with acne-prone skin who might suffer from pigmentation issues from scarring,” he says. Prevention Picks Dermadoctor Picture Porefect Pore Minimizer ($42, ulta.com) Paula’s Choice 10% Azelaic Acid Booster ($36, paulaschoice.com). Add a small amount to your regular moisturizer.…

A love for burgers and burritos could affect more than your waistline: Eating fast food is linked to increased likelihood of developing asthma, wheezing, and other allergic diseases such as pollen fever, eczema, and rhino-conjunctivitis, says a new review of research (an analysis of 16 studies) in the journal Respirology. Researchers believe the connection may be twofold—frequently eating fast food causes inflammation in the body, which can affect respiratory processes, and an unhealthy diet can lead to weight gain and obesity, both of which boost your chance of developing asthma or allergic diseases.…

Back pain is hugely common—roughly 85% of Americans will experience it. The most frequent “ouch” spot is the lower back; because it moves the most, its risk of injury or pain from overuse is greater. Happily, “most back pain usually goes away without treatment or evaluation by a doctor,” says Thomas J. Dowling Jr., M.D., assistant clinical professor of orthopedic surgery at Zucker School of Medicine at Hofstra/Northwell Health. The kind that requires a trip to the doc? Pain that persists or interferes with daily life, which could signal a serious injury or an issue such as a kidney stone, an ulcer, or even cancer. For minor aches, though, over-the-counter products may offer relief. Here, experts weigh in on which OTC treatments are worth a shot. TOPICAL TREATMENTS WHAT THEY…

Several weeks after a hysterectomy last spring, Bo Roth was suffering from exhaustion and pain that kept her on the couch much of the day. The 58-year-old Seattle speech coach didn’t want to take opioid pain-killers, but Tylenol wasn’t helping enough. Roth was intrigued when women in her online chat group enthused about a cannabis-derived oil called cannabidiol (CBD) that they said relieved pain without making them high. So Roth, who hadn’t smoked weed since college but lived in a state where cannabis was legal, walked into a dispensary and bought a CBD tincture. “Within a few hours of placing the drops in my mouth, the malaise and achiness that had plagued me for weeks lifted and became much more manageable,” she says. She took the drops several times a…

GOOD FRIENDS, FAMILY, A HOME, THE kindness of others: These are the things we give thanks for before diving into the turkey—or at least after everyone’s gone home and the dishes are done and we can also be grateful for a coffee table to put our feet on. We know, inherently, that it’s a good thing to take stock of and appreciate what’s going right in our world—and now scientists are saying that doing so can boost our physical health as much as it can our mental state or relationships. Studies have linked living a thankful life to fewer aches and pains, better sleep, and more. “Making gratitude a daily practice is like taking a vitamin,” says David DeSteno, Ph.D., a professor of psychology at Northeastern University in Boston and…

Q HOW DO I TALK TO MY CHILD ABOUT BULLYING? “Sometimes I discover bullying is happening and parents never knew about it,” says Katherine Williamson, M.D., Women & Infants Pediatric Chair at Mission Hospital in North Carolina. Your child’s doctor can help you identify bullying warning signs and provide insight into how to handle it. Don’t be afraid to ask for tailored versus general advice, since she knows both you and your child. Q I’M AFRAID MY KID MIGHT BE DEPRESSED. WHAT DO I DO? If you have a gut feeling something is off, say something. The biggest danger is to believe your child could never be affected by a mental health issue like anxiety or depression. “You’ll be blindsided if it happens and you thought it never would,” says…

Your forehead wrinkles may reflect how healthy your ticker is. European researchers followed 3,200 adults for 20 years; those with the most defined wrinkles had nearly 10 times the risk of dying from heart disease as those with few or none, even after adjusting for age, gender, and health measures like smoking and blood pressure. Researchers think deep forehead wrinkles may signal atherosclerosis, or narrowing and hardening of heart arteries—tiny blood vessels in the forehead may be susceptible to coronary plaque buildup. There are better methods for detecting heart risks, but researchers say wrinkles may be a visual red flag (you can’t see risk factors like high cholesterol) that could prompt physicians to run further tests.…

Boost Your Brainpower Older people who are fit experience fewer of those frustrating tip-of-the-tongue moments compared with less fit people of the same age, a study in the journal Scientific Reports found. Live Longer Walking at a brisk or fast pace is associated with a 24% lower risk of dying from any cause, found University of Sydney researchers who analyzed self-reported data from over 50,000 people. Hit the right speed: If you’re slightly out of breath and sweaty, it’s fast enough. Support Your Gut Staying in shape ups your odds of having more of a type of “good” gut bacteria that helps keep intestinal walls strong, a San Francisco State University study showed. A healthy gut also has a positive impact on mood and weight. Protect Your Heart Getting 150…

SERVES 4 1 Cook ½ cup whole-wheat couscous per pkg. directions. 89¢ 2 Cut away peel and white pith of 1 large orange. Working over a bowl, cut orange into segments, adding them to the bowl along with any juices. $1.00 3 Heat 1 tsp olive oil in a nonstick skillet on medium. Season 4 small tilapia fillets (about 1½ lbs) with ½ tsp salt and ¼ tsp pepper and cook until opaque throughout, 1 to 2 minutes per side. Transfer to a plate and cover with foil to keep warm. $10.52 4 Wipe out the skillet and heat 2 tsp olive oil on medium. Add 2 cloves garlic (sliced) and 1 Tbsp coarsely grated fresh ginger and cook, stirring occasionally, until golden brown, 1 minute. 21¢ 5 Add 1…

Every day hundreds of women are diagnosed with uterine fibroids, noncancerous growths that are the most common type of pelvic tumor in females: Up to 80% of reproductive-age women have them. Fortunately, you usually don’t need to do anything about fibroids. But when is it time to take action? Here’s the lowdown on the most important symptoms, as well as when you should consider treating them and when you definitely should. Then see the information below for treatment options. BLEEDING A fibroid’s location—not its size—is key to whether you’ll have heavy bleeding during your period. A plum-size fibroid on the outside of the uterine wall is usually asymptomatic, but one the same size pushing into the uterine cavity can create a Niagara Falls–level flow. CONSIDER TAKING ACTION if menstrual bleeding…

While you rest, your skin is in repair mode so it can look its best: firm, vibrant, and smooth. You can help the process along when you know the ideal ways to care for your skin before bed and as soon as you get up. Try these smart and simple strategies. BEFORE YOU DRIFT OFF… SOAK AWAY STRESS Begin to wind down an hour before bed with a 15-minute bath. Toss one of Dr. Teal’s Ultra Moisturizing Bath Bombs in Lavender ($6 for four, Target) in a warm tub—the combination of the warm water and the relaxing scent of lavender will help you unwind after even the most hectic day. WASH THE LAZY WAY Cleanse your skin to remove dirt and oil that can clog pores and dull your complexion.…

The way many of us talk to ourselves isn’t particularly kind. Our mental conversations are full of criticism—perhaps about how we look, a blunder we made at work, or just generally not being or doing enough. But beating yourself up is exhausting, and it usually doesn’t work to change behavior, research has shown. The good news: It takes just a little repetition to make self-compassion a rejuvenating habit, and yoga can help. This sequence of gentle moves by Sara Clark, a yoga and mindfulness teacher based in New York City (you can subscribe to her classes or sign up for a free 15-day trial at yogaglo.com), is designed to help you appreciate your strong, beautiful mind and body and all that they do for you. Fair warning: This practice may…

>> CHOOSE PRODUCTS MADE WITH AMERICAN HEMP Although CBD oils aren’t regulated by the FDA, purchasing products stateside from one of the nine states where recreational and medical cannabis use is legal will likely result in a higher-quality product than buying one made with hemp-derived CBD oil imported from abroad, says Martin Lee, director of Project CBD, a nonprofit that promotes medical research into CBD. >> LOOK FOR “FULL-SPECTRUM” OR “BROAD-SPECTRUM” These terms mean that all or most of the components that can be extracted from the hemp plant are concentrated in the oil. The wider the range of components included, versus just CBD, the greater the potential medicinal benefit of the product, says Lee. >> NOTE THE AMOUNT OF CBD AND THC PER DOSE There’s no definite amount that’s…

“Gratitude is a choice, and we can create it at virtually any moment in our lives,” says Emmons. “Over time, it will become more automatic.” And that may rewire our brains in a lasting way: A preliminary study found that three months after writing a series of thank-you letters, volunteers still showed increased sensitivity in the gratitude-related parts of their brains. Here, five ways to make gratitude your default setting. WRITE IT DOWN One of the most studied methods is keeping a gratitude journal. (Experts typically suggest you write down a handful of good things per day.) To get the most out of this practice, don’t just dash off a laundry list—stop and contemplate why you feel grateful, being as specific as possible: I’m grateful for my new neighbor, who…

1 MACADAMIA NUTS These can cause weakness and loss of coordination (particularly in the legs), depression, vomiting, and fever in dogs, says Nancy Kay, D.V.M., author of Speaking for Spot: Be the Advocate Your Dog Needs to Live a Happy, Healthy, Longer Life. “Even ingesting a little bit can cause symptoms to appear and last up to 24 hours.” Many dogs recover in a few days without vet treatment (but severely affected dogs will need it). 2 YEAST 2 Uncooked dough can lead to, of all things, alcohol poisoning in pets. That’s because yeast produces carbon dioxide and ethanol as it ferments. According to the ASPCA, that process can continue in the warm, damp stomachs of dogs and cats. This can turn into gastric dilatation-volvulus (GDV), or twisted stomach, causing…

FIX YOUR POSTURE Keep touchy dinner table discussions from getting to you by sitting up straight in your chair, feet flat on the floor. Maintaining good posture while seated has been shown to help people retain positive self-esteem and tame a negative mood in stressful situations. HUM A TUNE When worrisome thoughts begin to kick in—prepping for your in-laws, balancing that holiday budget—start humming. Studies have shown that music can help relieve stress by lowering blood pressure and levels of cortisol (the stress hormone). EAT PUMPKIN SEEDS These little seeds contain tryptophan, which promotes production of serotonin, the neurotransmitter that helps you sleep and relax. Keep a bag of them handy, then politely pop a few when your opinionated uncle corners you to talk politics…again. SNIFF AN ESSENTIAL OIL Stash…

The latest foundations are infused with healthy ingredients and are available in a huge range of colors so women of all skin tones can find their matches. CoverGirl TruBlend Matte Made Foundation ($9, drugstores) comes in 40 shades and contains oil-absorbing powders that help minimize the appearance of pores. The 45 shades of L’Oréal Paris True Match Super Blendable Makeup ($9, drugstores) are packed with vitamins E and B5 to fortify skin against environmental aggressors. And, in 43 shades, Revlon ColorStay Makeup ($13, drugstores) nourishes skin with hyaluronic acid. 50 PERCENT THE SKIN ON YOUR NECK AND CHEST IS THIS MUCH THINNER THAN THE SKIN ON YOUR FACE. “These areas are more sensitive and less rich in collagen, which is why the skin tends to age earlier,” says Joshua Ziechner,…

PLAN AHEAD “To get the freshest fish fillets, buy what’s in season. The Monterey Bay Aquarium has an online tool [seafoodwatch.org] and a smartphone app that tell you the best seasonal and sustainable choices for your area of the country,” says Guarnaschelli. TRUST YOUR EYES If you’re buying whole fish, look for shiny skin, clear eyes, and no blemishes or visible soft spots. For fillets, the flesh should be vibrant-looking with no blemishes, Guarnaschelli advises. FOLLOW YOUR NOSE A fishy aroma isn’t just a turnoff; it also means the fish is less than fresh. “Generally, there shouldn’t be an aroma at all,” says Guarnaschelli. If anything, it should smell like the ocean. REEL IN NEWBIES If anyone in your family is new to seafood, start with mild-flavored fish like Arctic…

TREAT YOURSELF “Splurge on the tastiest treats in moderation—meaning help yourself to a cookie or two, not the whole platter!” says Moore. Restricting too much can lead to a cycle of overindulgence and guilt. SCHEDULE A WALK-AND-TALK Add a little exercise to your holiday gathering. “Instead of focusing just on food, consider connecting with loved ones with an active get-together,” says Moore. “Grab warm drinks in travel mugs and walk a couple of miles while you chat.” BE THE VEGGIE PROVIDER Whether you’re hosting or a guest, be the one to introduce some vegetables to the mix—then fill your plate with them first. “Front-loading with vegetables fills you up so you have less room for the unhealthy stuff. Crudités, garlicky green beans, or roasted Brussels sprouts with pomegranates are all…

Holidays bring lots of cheer (hooray!) and germs (womp, womp). More time indoors means proximity to people who might be sick, so you’ll want to eat the right stuff to power your body’s immune system, which is like an army waiting to ward off attacks from viruses and bacteria. “A wide variety of nutrients found in healthy whole foods work together to strengthen immunity,” says Joan Salge Blake, R.D.N., a clinical associate professor at Boston University. Blake isn’t a fan of relying on supplements: “If you isolate some of these compounds, you won’t see the same protective effect,” she says. Include these picks in your diet for a sickness-free season. BROCCOLI Get more than your daily value of vitamin C with just 1 cup of this veggie. “Vitamin C enables…

EASE UP ON ALCOHOL It can certainly be tempting to relax and unwind with a little wine after dinner. But while a few drinks may make you fall asleep at first, alcohol gets metabolized quickly. “When the effect wears off, your quality of sleep is more fragmented,” says Shelby Harris, Psy.D., director of the Sleep-Wake Disorders Center at Montefiore Medical Center. That means you’ll have frequent, often unnoticeable wake-ups that can leave you feeling zonked in the morning. STASH THE BLUE LIGHT Using a smartphone or another device that emits blue light before bed interferes with melatonin, a hormone that tells your body it’s time to sleep. Lower the brightness on your devices and shut down well before you hit the sack, or try a blue light–reducing screen protector. CLOSE…

Think about favorite things. Encourage kids to focus on a sight, smell, taste, or touch they love. “Visualizing something other than negative emotions, such as picturing themselves at the beach, helps kids mentally place themselves in a more positive situation,” Kanarek says. Feel the breath. If your child puts her hand on her stomach, she’ll feel it move as she breathes in and out; that sensation can take her focus away from her frustration. Take a walk. “Asking kids to sit still when they feel like they’re going to jump out of their skin can be counterproductive,” Greenland says. But just focusing on the feeling of their feet touching the floor every time they step as they walk from the kitchen sink to the front door can ground them in…

1 WORD BUILDER Figure out the first word based on the clue, then add one letter to the word and rearrange the letters to form the second word, and so on. What you put your house up for, if you intend to move (Add an E.) Rent, let out. (Add an R.) Substance that fastens or closes something up. (Add a P.) A crowd ___________ is someone who delights people. 2 NAME RECALL List the middle names of everyone you’ll see at Thanksgiving. (Don’t know them? Conversation starter!) 3 PICTURE PATTERN Which image comes next in the sequence? PUZZLES 1 AND 3 ADAPTED FROM THE TOTAL BRAIN WORKOUT BY MARCEL DANESI, PH.D. 4 VISUAL MATH What number does each fruit represent? Answers: 1. Sale, lease, sealer, pleaser 3. B 4.…