Innehållsförteckning för November 2021 från Prevention

PARKING IN NEW YORK CITY is famously nightmarish, so for years my husband and I rented a car to avoid dealing with it. But that meant we had to fit our ever-changing assortment of stuff into a different kind of car trunk every time. I could practically see Marc’s brain working as he stared down the problem—and then, seemingly magically, he’d get it all in. This is real-life creativity: innovation that makes our lives better. The article on page 38 dives into this: how the brain works and how we can activate the side of it responsible for satisfying solutions and leaps forward—things that keep our minds sharp. We all have amazing moments of creativity. One of Prevention’s editors, Lisa Bain, told me about a time she was stuck at…

You’ve heard all about how “good” HDL cholesterol supports a strong heart, but a new study in Science shows that it may also help protect the liver. A special type of HDL cholesterol called HDL3, produced in the gut, appears to block signals that cause inflammation in the liver, say researchers from Washington University School of Medicine. Chronic inflammation can lead to liver damage over time, and scientists say that if they can find a way to boost levels of HDL3 in the body (through diet or medication), it may help prevent that from happening as well as inform new treatments for liver disease.…

Chocolate is made from ground cacao beans mixed with other ingredients, creating the silky-smooth bite you love to savor. But the entire cacao fruit is packed with important nutrients that often go to waste. That’s why Blue Stripes Urban Cacao set out to find a way to use everything—the colorful ribbed shell, the fruit’s gooey flesh, and the hard oval beans—to harness all the nutritious goodness. The result is a lineup of chocolatey treats low in added sugar and filled with antioxidants, electrolytes, fiber, and minerals. Choose from crunchy granola or trail mix, creamy cacao bars, energizing dessert bites, and even cacao powder and chips to make your own cacao creations. ($10 and up, bluestripes.com)…

1 | ALL-IN-ONE BOXING SET Miss boxing or kickboxing classes? This setup can handle your most forceful jabs and will fit in a corner or a closet when not in use. ($80, protocoldesign.com) 2 | PREVENTION FLAT FOLDABLE WEIGHT BENCH A sturdy weight bench is ideal for strength training as well as seated exercises. This one will fit in a home of almost any size because it folds for easy storage, and it features sweat-resistant cushions that are easy to clean. ($130, amazon.com) 3 | EXERCISE DICE It’s like having your own personal trainer, except on demand—and it’s a little more fun! These foam dice have exercises (think jumping jacks, crunches, squats) and a time (30 seconds, 90 seconds, etc.) on each side. Crank up some tunes, give them a…

It’s easy to overlook the very source of beautiful locks: “The scalp has its own microbiome, made up of a gentle balance of bacteria and fungi,” says William Gaunitz, a certified trichologist (a specialist in the science of hair and the scalp) and founder of the Advanced Trichology hair loss brand. And since the hair follicle lives inside the scalp, it needs a healthy home to flourish. Here’s how the experts say to treat it properly for healthy skin and lustrous hair. TWEAK YOUR WASH DAY ROUTINE You probably think about your hair type when you choose shampoo, but keep your scalp in mind too. Harsh ingredients, like propylene glycol, can strip, irritate, and upset the scalp’s ecosystem. Instead, look for options that include coconut-based ingredients, water, tea tree oil,…

MINI-C: Personal creativity you experience and enjoy, like crafting or doodling in the margins of a notebook. LITTLE-C: Creativity you generate that other people can also recognize and enjoy, like a paper clip sculpture for the county fair or poetry you perform at a coffeehouse. PRO-C: Expert-level creativity. The writer gets published, and the entrepreneur finds financial success with her fantastic new paper clip idea. BIG-C: Creative genius. Genius is subjective, and the label is dependent on conventional wisdom to a degree. For example, composer Harold Rome was popular in the early 20th century, but contemporaries Rodgers and Hammerstein are considered creative geniuses. “People want to see Oklahoma, not a drama about factory workers. Does it mean Oklahoma is better? Not necessarily,” says Kaufman.…

NEARLY 40% of adults will experience vertigo at least once in their lives. Ever get that woozy feeling like you’ve had one too many drinks—except you haven’t actually sipped anything? Sounds like vertigo. It’s a feeling of dizziness and unsteadiness, characterized by a sensation that you’re spinning, and it can last anywhere from seconds to hours. While vertigo is often referred to as a specific condition, “it’s actually a symptom, not a diagnosis,” says Neil Bhattacharyya, M.D., a professor of otolaryngology at Massachusetts Eye and Ear and Harvard Medical School. An inner-ear disorder called benign paroxysmal positional vertigo (BPPV) is one of the most common culprits; it triggers vertigo when you move your head in certain ways, such as rotating it from side to side or looking up. But issues…

It can be scary and frustrating to realize that someone you love believes outlandish falsehoods. “But remember that they’re anxious and uncertain, so shunning, isolating, and shaming is the last thing you should do,” says Moskalenko. “Trying to debate their beliefs will only make them more entrenched.” Here’s what to do instead: WALK (AND TALK) IN NATURE “Research shows that this makes people less aggressive and more open to opinions they wouldn’t have entertained before,” says Moskalenko. In that setting, you might say something like “I’m worried about how much time you’re spending online” or “You seem like you’ve developed some anxiety. Do you think it would make sense to talk to a therapist?” EMPATHIZE “Just saying ‘I understand how you feel’ makes people let their guard down and can…

Whether it’s caused by a love of tacos (looking at you, red onion!) or a hatred of flossing, bad breath is nobody’s friend. Good dental hygiene and regular checkups are key to a fresh mouth, but so is your diet, says Lisa Young, Ph.D., R.D.N., an adjunct professor of nutrition at New York University. “Ick” breath happens when bacteria doesn’t get washed away or when you eat a food (like garlic) that releases smelly by-products called volatile sulfur compounds, which are expelled from the mouth. Antioxidant-rich and antimicrobial foods help keep mouth microbes balanced, and sipping lots of water stimulates saliva production to flush out stink-causing particles, Young adds. Try these cleansing picks: CINNAMON This cozy spice has cinnamaldehyde, an essential oil with antimicrobial properties that can decrease stench-causing mouth…

1 Seasonal allergies People get sniffles and sneezes from allergies, but they affect pets differently. SIGNS TO WATCH FOR: Dogs will lick their paws, scratch at their skin, or rub or scoot their bottoms. Cats may groom excessively or pull their fur out. This can lead to inflammation and infection, explains Andrew Rosenberg, D.V.M., of Animal Dermatology & Allergy Specialists. HOW TO HELP: Your vet can perform tests to determine your pet’s allergies. They may prescribe topical or oral medication or immunotherapy drops or shots to reduce sensitivity. A cool bath with medicated shampoo once or twice a week can soothe their skin and remove allergens. 2 Stress Excessive or frequent licking or scratching can be your pet’s way of dealing with something they’re upset about. SIGNS TO WATCH FOR:…

1 SEEK SOLUTIONS. Working on puzzles, reading murder mysteries, and performing research (genealogy, anyone?) all count. When you solve a whodunit or discover a new connection, your brain’s neural reward processing signal is activated, and that helps increase your power of insight. 2 DAYDREAM. The brain’s default mode network involves imagination, daydreaming, and spontaneous thoughts. We spend 30% of our day there, says Fratantoni. Turn off social media and other inputs and give yourself time to dream during the day. 3 CHEER UP. In one study, subjects could generate more word-association problems after watching a funny clip. “Figure out what gets you in a good mood,” Fratantoni says. This might include establishing a practice around gratitude and mindfulness. 4 SLEEP! “If there’s one thing a person can do to be…

We may wish for a magic remedy to shield us from sickness, but evidence points to sticking to the basics. “It’s really important to get a flu vaccine,” says Natasha Bhuyan, M.D., a family physician at One Medical. “That protects you and the people around you.” Then try these tips: TODAY RETHINK YOUR LUNCH. Dinner tends to hog our attention, but it takes variety all day long to bolster your body’s natural defenses. Give your midday meal a fresh focus: Include lean proteins, carbohydrates, healthy fats, and an assortment of fruits and vegetables, says Marisa Moore, R.D.N. Though research shows that vitamin C and zinc can reduce the severity of a cold if consumed as soon as you start feeling sick, “you can’t rely on one particular food or supplement…

Home cooks and health nuts have pinned their hopes on many miracle foods through the years: kale, spirulina, bonemeal. One of these, apple cider vinegar (or fermented apple juice), has had remarkable staying power, with purported benefits both big and small. Some claims (like warding off cancer) have zero research to back them up, while others are murkier, couched in pseudo-scientific language and personal success stories. So is ACV worth trying, or does it strike a sour note? TO STABILIZE BLOOD SUGAR WHAT’S THE CLAIM? That ACV regulates glucose, with short and long-term benefits. WHAT WE KNOW: A few small, older studies found that drinking vinegar in general, before or at mealtime, could reduce blood sugar spikes and stabilize glucose after eating. This probably happens because vinegar delays stomach emptying,…

Birth control options for men have been one extreme or the other: single-use condoms or a hard-to-reverse vasectomy. Now researchers in China have found a method that may offer something else. When biodegradable iron oxide nanoparticles were injected into the bloodstream of male mice, then guided via magnets to the testicles, where they were heated up, spermatogenesis was halted, preventing reproduction for about a month. (This method is far more attractive than another contraceptive method that has undergone testing, the injection of heated nanoparticles directly into the testes.) The nanoparticles are eliminated naturally from the body in 30 to 60 days.…

Plant-based butters like shea butter and cocoa butter are tops for keeping skin and hair smooth and hydrated—and there’s a new one angling for a place in your beauty routine. Murumuru butter is extracted from the rich white-yellow fat found in seeds that fall from a type of palm tree in the Amazon rain forest called Astrocaryum murumuru (they’re harvested sustainably!). Skincare, hair, and beauty brands are now infusing the ingredient into face creams, conditioners, and even brushes and bronzers. It gives products a creamy texture that melts into skin and hair to help seal in moisture. “The unique fatty acids in murumuru butter are great at penetrating skin and hair shafts, which improves skin texture, helps tame frizz, and adds shine to hair,” says Dylan Greeney, M.D., a dermatologist…

1 Sit flat on the floor, with your knees bent. Loop each end of a resistance band around your ankles and feet; your feet should be holding the bottom half of the loop in place on the floor (as if you were standing on it). Grab the rest of the band and pull it toward you until it rests around your hips and on your pelvis. 2 Lie back so you’re flat on the floor. Your arms should be on the floor beside you, palms facing down. 3 Lift your hips off the floor as you squeeze your glutes and core; lift until your knees, hips, and shoulders form a straight line. Hold for 3 seconds at the top, then lower back down to start. 4 That’s 1 rep. Do…

Real hypnotherapy is nothing like what you see in the movies, says Alon Y. Avidan, M.D., director of the UCLA Sleep Disorders Center and a professor of neurology at UCLA. There’s no external mind control: It’s a technique in which a clinician helps a patient get into a state of deep relaxation so they can focus on changing their thinking about something they’re struggling with, like sleep. Here, Dr. Avidan, who uses hypnotherapy with patients, explains. How can hypnotherapy help with sleep? The intent of hypnotherapy is to enable a patient to enter a state free of worry and anxiety. This allows their brain function to slow down, along with their breathing and heart rate. In the case of insomnia, the person becomes more open to the suggestion to let…

When my daughter was in preschool, we had a pretty regular thing going. I’d give her broccoli, she’d frown and fold her arms across her chest, and I’d sigh in resignation. Until one day I decided to draw on my previously nonexistent improv skills: “I need you to be the guard. Don’t let any ogres get near that tree, and especially don’t let an ogre eat it,” I told her. “Can you do this, guard?” She knew I was joking, but she was in. As soon as I turned my back, she chortled and started eating her broccoli, purely for my horrified reaction: “What kind of guard are you?!” I said. The “guard game” soon became central to our two-person comedy skit whenever new foods were on the menu. I’ll never…

1 Pressure Pump Since your lungs have no muscle, you can thank your diaphragm for most of the breath work. The diaphragm is made up of two muscles that form a parachute between your chest and your abdomen. As you inhale, it contracts and flattens, pushing the ribs up and out, which lowers the amount of pressure in your chest cavity. Air then gets sucked into your lungs so your body gets the oxygen it needs. When you exhale and relax your diaphragm, your lungs deflate and release carbon dioxide. The best part: Because your diaphragm can be controlled by nerves in your spinal cord (and not your creative, analytical brain), all this occurs without your needing to think about it. That’s why you keep breathing even when you’re asleep.…

LAST YEAR, Emma Alda, 38, of Fort Lauderdale, FL, saw a Facebook photo of her brother, Christopher, and some friends huddled, maskless, around a campfire. When Emma commented “Where is your mask?” Christopher unfriended her. “There was no discussing anything with him if your views differed from his,” she says, and his aligned with a widespread conspiracy theory: that the media and the medical community were exaggerating the danger of COVID-19, that masks and social distancing weren’t necessary, and that people who followed the rules were “sheep,” says Emma. By December, Christopher, 43, had re-friended her, and Emma read several posts in which he mentioned how terrible he’d been feeling—and then that he was in the hospital with COVID. After three days on a ventilator, Christopher died. “My brother was a…

ACTIVE 10 MIN. TOTAL 10 MIN. SERVES 2 1 cup frozen blueberries½ cup unsweetened almond milk1½ scoops protein powder2 Tbsp unsweetened almond butter1 tsp pure vanilla extract½ cup fresh blueberries¼ cup vanilla granola2 Tbsp sliced almonds2 tsp hemp seeds1 tsp ground cinnamon 1. In blender, puree frozen blueberries, almond milk, protein powder, almond butter, and vanilla until creamy. Divide between 2 bowls. 2. Top each bowl with fresh blueberries, granola, almonds, hemp seeds, and cinnamon before serving. PER SERVING 370 cal, 25 g pro, 32 g carb, 7 g fiber, 16 g sugars (4 g added sugars), 17 g fat (2.5 g sat fat), 0 mg cholesterol, 130 mg sodium MIND & BODY BOOSTER The healthy fats in this smoothie help lower your risk of heart attack or stroke—and the cinnamon…

Be clear about death It’s hard for 2 to 5-year-olds to get their heads around the irreversible nature of death. “To them, death seems temporary,” says Leela R. Magavi, M.D., a child and adolescent psychiatrist and regional medical director for Community Psychiatry + MindPath Care Centers based in Newport Beach, CA. Dr. Magavi notes that children only begin to understand the permanence of death between ages 6 and 9. To help all kids better comprehend it, trade confusing euphemisms like “passed away” and “lost” for clear language like “Grandma died, which means her body doesn’t work anymore and we won’t be able to see her.” Know what grief looks like “Sadness, worry, anger, apathy, confusion, fear, guilt, regression—these are all natural reactions to loss,” says psychotherapist Sarah Roffe, L.C.S.W., cofounder…