Innehållsförteckning för January 2022 från Prevention

ABOUT A YEAR AGO, Prevention’s smart and hardworking associate editor told me it was time for her to move on, but not to a job at another publication. She wanted to leave, she explained, because she was ready to fulfill her dream of becoming a yoga instructor—and she would do her training in Hawaii. Because if you’re going to take a leap, you might as well jump into one of the most beautiful places in the world! Nicol’s swan song for Prevention, her final big project, was conceiving of and then creating our 14-Day Meditation Challenge, a thoughtful, thorough guide to starting a meditation practice. Nicol spent many weeks getting it just right, and we turned it into a beautiful downloadable PDF that’s exclusive to members of Prevention Premium. (If you…

Everyone deserves a treat, and with Real cookies, everyone can get one. That’s because Real cookies are free of major allergens like gluten, dairy, eggs, and soy—something that was super-important to the founders, lifelong friends. Even the texture has a “something for everyone” vibe, with slightly crispy edges and a chewy center. Whether you bite into chocolate chip, peanut butter chocolate chip, or (swoon) lemon blueberry, you’ll love the taste. ($3.50 for pack of two cookies, realcookiesco.com)…

The pandemic exacerbated an already major issue—food insecurity. Nearly 18% of U.S. households with children were food insecure in 2020, found a survey published in Nutrition Journal. Food security isn’t just about having enough to eat; it also relates to access to nutritious foods we need to thrive. Unprecedented times call for a unique solution, and NYU School of Global Public Health researchers are trying to find one with the Food2Share app. Once launched, it will allow users to claim free or highly discounted meals from local restaurants. Willing and able to help now? Visit feedingamerica.org to donate or volunteer, start a fundraiser, or find food banks near you.…

SERVES 6 1Cook 1 lb penne, reserving 2 cups cooking water; drain pasta and return to pot. 96¢ 2Meanwhile, heat 1 Tbsp olive oil in large saucepan on medium. Add 1 onion (finely chopped) and ½ tsp each salt and pepper and sauté until tender, 4 to 6 min. Stir in 2 cloves garlic (pressed) and cook 1 min. 62¢ 3Add ½ cup dry white wine; simmer until reduced by three-quarters, 5 min. Stir in one 15-oz can pumpkin puree, ¼ cup heavy cream, ¼ cup grated Parmesan, and 1½ cups reserved cooking water and heat through. $4.26 4In blender, puree until smooth, then toss with pasta, adding more cooking water if needed. Serve with crispy sage leaves and additional Parmesan if desired. $0 PER SERVING 389 cal, 13 g…

Read through the steps, then go through them in your own way. It’s OK if you don’t remember the exact words, but focus on the senses you’re experiencing as you visualize. STEP 1: PREPARE YOUR MIND AND YOUR BODY. Sit or lie down, then set an intention: For today, it can be to calm your mind for peace and bliss. Our environment will be a warm beach with tall palm trees, crystal blue water, and vibrant coral reefs. You may want to set a timer for 10 minutes, or you may prefer to remain in this state for the amount of time that serves you best. Let your intuition guide you. STEP 2: VISUALIZE. Close your eyes and breathe deeply. Start to smell the salty air and feel the warm…

1 GIVE YOURSELF SOME LEEWAY If you want to meditate every night before bed but decide it’s OK to skip it up to twice a week for an “emergency,” you’re more likely to follow through than if you aim to meditate five days a week. Basically, you’re planning for a bit of failure. “This isn’t really a break,” says Milkman. “It’s so you can forgive yourself when something inevitably does come up and go wrong as opposed to treating that as a disaster.” 2 KNOW WHY Remind yourself of why you want to make changes. “The why is important, because it’s what anchors us to create change and continue certain behaviors,” says Montminy. However, you need to get specific. “I want to do this to be healthy” isn’t enough, according…

▶ STAY ACTIVE: Austin says working out was her “savior” for her mood. And you only need to start with five minutes a day. “Every day a workout is like putting money in a bank toward your longevity,” she adds. ▶ SET A BEDTIME ROUTINE: Sleep disorders affect up to 47% of perimenopausal women and up to 60% of postmenopausal women, according to the Sleep Foundation. Austin started going to sleep at 10 p.m. and waking up at 6 a.m. “I was conscious of creating a good sleep pattern so my body could rest and recover,” she says. ▶ LEAN ON YOUR FRIENDS: It’s easy to feel isolated, Austin says, but so many women are having similar experiences. “Talk to your girlfriends about what you’re going through!” she says. ▶…

■ YOU’VE CROSSED THE LINE IF…you are parched, have a headache, or are sensitive to sound and light. You may also be irritable, tired, and achy and have loose stools. No one knows exactly what causes hangovers, but one hypothesis is that alcohol leads the liver and brain to release inflammatory chemicals. ■ HOW TO FEEL BETTER NOW Unfortunately, you can’t stop a hangover with any of the supplements you see hyped online, says Robert M. Swift, M.D., a researcher at the Providence Veterans Affairs Medical Center in Rhode Island. But you can treat each symptom as needed. Get sunlight to wake yourself up, drink fluids with electrolytes to battle dehydration, and take ibuprofen, aspirin, or naproxen for the headache. (Don’t take acetaminophen within 24 hours of drinking alcohol—this can…

■ YOU’VE CROSSED THE LINE IF…you’ve got tummy trouble. Too much caffeine can lead to diarrhea and anxiety because it is a stimulant that affects the central nervous system, says Beth Warren, R.D., C.D.N., author of Living a Real Life With Real Food: How to Get Healthy, Lose Weight, and Stay Energized—the Kosher Way. Your head may also be throbbing (caffeine causes vascular changes that can trigger headaches). Finally, you might have trouble falling and staying asleep. ■ HOW TO FEEL BETTER NOW You may see activated charcoal touted online as a speedy way to remove caffeine from your system, but don’t go there: It leaches vitamins and minerals from your body. Caffeine’s effect should wear off naturally in four to six hours; until then, Warren suggests taking a walk or…

➛ TEST YOUR HOME FOR RADON, a naturally occurring radioactive gas that forms when radioactive metals like uranium break down in the soil. It enters homes through cracks in walls and foundations and can sometimes be found in well water. Radon is the third leading cause of lung cancer (after smoking and exposure to secondhand smoke), and exposure to it poses a much bigger risk to smokers than to nonsmokers. ➛ MAINTAIN A HEALTHY WEIGHT. Obese women are more likely than obese men to develop asthma, says Manuela Cernadas, M.D., of Brigham and Women’s Lung Health Program. Belly fat in particular has been linked to poorer lung function, possibly because it boosts inflammation, research has found. ➛ GIVE UP SMOKING. Since secondhand smoke can also cause lung disease, don’t let…

FIND THE PAIRS Draw a line between each word on the left and its partner on the right. But beware: There’s only one way to use each word once. NEW PIANO PICTURE PRACTICE LOCK JUDGE KEY PERFECT JURY YEAR FRAME BENCH ALL MIXED UP In each phrase below, one word contains the letters in the word NEW; the other, the letters in the word YEAR. Can you use the clues to solve the puzzles? (To help you, we’ve bolded the spots where the letters in NEW YEAR will appear.) THE LAST WEEK OR SO OF DECEMBER. “I’VE BEEN THERE BEFORE.” A HEALTHY NEW YEAR Three sisters, April, May, and June, each made New Year’s resolutions. Each is committing to her activity (cooking, meditating, or walking) at a particular time of…

An oximeter measures oxygen levels by passing small beams of light through a finger; it detects changes in how light is absorbed in oxygenated or deoxygenated blood. (Blood oxygen levels lower or higher than normal can be dangerous, particularly for people with certain health conditions.) A WORRYING PROBLEM But these devices hold the potential for racial bias, say University of Michigan researchers. After analyzing pulseoximetry measurements in white and Black patients, they discovered that nearly three times as often as white patients, Black patients had occult hypoxemia (a below-normal blood oxygen level) that was not detected by pulse oximeters purchased over the counter. That’s because the sensors in finger-clamp oximeters send light through the top of the finger, but “if you’re pigmented, the sensors in pulse oximeters purchased OTC or…

Maybe you’ve come across a viral post featuring celebs or influencers with their faces slathered in blood. Seems like something out of a horror movie, right? Not quite. What you’re seeing is a Vampire Facial, or platelet-rich plasma (PRP) therapy with micro-needling, a skincare treatment that purports to reduce wrinkles, shrink pores, and help eliminate acne scars. PRP contains a high concentration of a patient’s own blood platelets—cells responsible for natural growth and healing functions—and is drizzled on the face during a micro-needling session and directly injected. The idea is that the PRP stimulates collagen production and skin tightening, explains Emily Rockwell, a skin expert and owner of the Emily Rockwell Skin Clinic in Wilmington, DE. Studies are somewhat limited, but the procedure is safe provided your blood is handled…

CASHEW CREAM “Cashews are frequently used in dairy-free products because they provide a texture similar to dairy without tasting like the nut,” Shaw says. “Cashew cream can easily be made with cashews, water, and salt.” If you can’t eat nuts, pureed white beans work similarly. BEST IN: sauces, mousses, salad dressings DAI RY-FREE MI LK + OLIVE OIL Once blended, this combo mimics the higher fat content that gives heavy cream its thick, silky texture and taste, Shaw says—but it’s not a one-for-one substitute, so you’ll have to add it in stages until you get the consistency you’re looking for. BEST IN: sauces, soups, stews COCONUT CREAM It’s like a thicker, creamier coconut milk, and you’ll want to buy it sweetened or unsweetened depending on what you’re using it for.…

STEP 1: LIE DOWN ON A MAT OR ANOTHER COMFORTABLE SURFACE. Close your eyes or maintain a soft gaze to limit visual distraction. STEP 2: TAKE SOME DEEP BREATHS. Slowly inhale through your nose, expanding your belly and chest. Slowly exhale through your nose, emptying your lungs completely. Continue, paying attention to bodily sensations, starting with your feet and moving up. STEP 3: OBSERVE SENSATIONS AND FEELINGS. Let yourself notice any sensations without judgment. As you scan from your feet to the crown of your head, offer nurturing language to yourself with every exhale. This helps you stay present. Try phrases like “I love my feet” and “I love my belly.” STEP 4: BRING YOUR AWARENESS BACK TO YOUR SPACE. When you are ready, let your breath bring your awareness…

1 Brain & Brawn You have over 600 muscles that move your skeleton, mostly attached to your bones via tendons. When muscles flex, they guide your bones where you want them to go. Say, for example, you want to lift your ice cream spoon up to your lips—your brain signals nerves in the spinal cord that tell protein filaments within the muscle fibers of your arm to slide by one another, which makes your bicep contract. That generates enough force to pull your forearm (holding the spoon) to your face. Some of the largest muscles in your body produce the most power when they tighten. That’s why big muscles (like your quads) are good for running, while smaller ones (as in your hands) are better for tasks like threading a…

Dr. Streicher is a clinical professor of obstetrics and gynecology at Northwestern University’s Feinberg School of Medicine. Her new book is Hot Flash Hell: A Gynecologist’s Guide to Turning Down the Heat. Nobody wants an unpleasant vaginal odor, and when things seem to be awry, it’s understandably tempting to load up on products that promise to make your genitals smell like a rose garden. But buyer beware: Vulvar and vaginal deodorant sprays, powders, and washes are essentially perfume to camouflage odor—not eliminate it—and can cause irritation and burning. So instead of masking an odor like one of the three types below, identify what’s causing it and get rid of it. FISHY ODOR ▶ WHY IT HAPPENS: The vaginal environment, also known as the microbiome, is predominantly populated with lactobacilli—“good” bacteria…

■ YOU’VE CROSSED THE LINE IF…you feel bloated, queasy, or gassy or have heartburn. This is like a traffic jam at rush hour—when large amounts of food enter the stomach all at once, your digestive tract gets overwhelmed and slows down, leading to various issues. ■ HOW TO FEEL BETTER NOW We all overeat sometimes. Don’t beat yourself up, and do not starve yourself the next day. Instead, let go of guilt and treat your body with kindness by addressing symptoms, says Jennifer Wider, M.D., an expert on women’s health and the coeditor of The Savvy Woman Patient: How and Why Sex Differences Affect Your Health. To release gas, try an OTC medicine that contains simethicone. Mild exercise (like walking) can also jump-start digestion. To dull discomfort, look for OTC remedies…

■ YOU’VE CROSSED THE LINE IF…it’s not just a little soreness (that’s normal after an intense workout, because exercise causes microscopic tears in muscle fibers, prompting inflammation). Severe soreness and stiffness, or soreness that doesn’t start to ease after three days, is a signal that you need to dial it back, says Jacque Crockford, M.S., a certified personal trainer. Another sign that you’ve overdone it: The pain is sharp or occurs during or right after exercise (normal soreness may appear 12 to 24 hours later). ■ HOW TO FEEL BETTER NOW Nothing will make post-exercise soreness go away sooner, but gentle movement like yoga and walking may ease it. Getting a massage and drinking water can promote circulation and healing, says Crockford. OTC anti-inflammatories are sometimes recommended, but check with…

For many vitamin supplements, the jury is out on whether they actually do what they claim. Still, as COVID-weary Americans have looked for new ways to stay healthy, supplement sales have skyrocketed, and some manufacturers are devising novel ways to get them into your system. Are their methods any better than simply taking a multi with your morning coffee? IV VITAMIN INFUSIONS WHAT THEY ARE: Vitamins administered intravenously WHAT WE KNOW: IV bars, where getting a vitamin drip is as easy as ordering a latte, claim that their infusions can boost your energy quickly, help you recover from a hangover, or support your immune system by pumping a supplement straight into your bloodstream. The formulas typically contain just a small number of vitamins, says Paul Thomas, R.D.N., a nutrition scientist…

■ OMEGA-3s Farmers fortify eggs with healthy omega-3 fatty acids by adding rich sources of it, like flaxseed and algae, to chickens’ feed. You’ll definitely get a boost over the 47 mg in a large non-fortified egg, but how much more you’ll get varies. ■ CAGE-FREE The hens are corralled inside a barn or warehouse together rather than kept in cages. The problem with this label is that the government doesn’t regulate how much space the birds get—they could be packed in like sardines for all you know. ■ PASTURE - RAISED There are no concrete definitions of this term as set by the government. But these hens are typically humanely raised, outdoors for most of the year, in open fields with the ability to walk freely and forage. ■…

If you are 50 or older or have a parent, child, or sibling who had the disease at a young age, you probably already know that the answer is yes. But a recent study found that having a second- or third-degree relative (e.g., aunt, grandparent, nephew, first cousin, or great-grandparent) who had the disease also ups your risk. Talk to your loved ones about their health history, then share what you learn with your doctor and find out whether earlier colon cancer screening is right for you.…

Prevention BRAIN HEALTH Having high blood pressure isn’t just a risk to your heart. Hypertension is also associated with accelerated brain aging, says new research in the journal Frontiers in Aging Neuroscience. Another interesting finding: Even elevated blood pressure that falls within the normal range appears to have an impact on brain health. Researchers from Australia, New Zealand, and Germany analyzed more than 2,000 brain scans from nearly 700 adults aged 44 to 76, as well as multiple blood pressure readings spanning 12 years. They found that those with blood pressure at the higher end of the normal range (less than 120/less than 80) had brain ages more than six months older than people with an “optimal” blood pressure of 110/70. If yours is on the higher side, ask your…

A While it’s not dangerous for nearsighted individuals to wear glasses while engaging in up-close activities like reading and working at a laptop, it’s a good idea to take them off. Since your prescription glasses help you see things far away, “your eyes may have to work to ‘overcome’ the correction, causing you to experience symptoms like headaches and eyestrain—removing your glasses in these instances may help and give your eyes a chance to relax,” explains Jennifer Tsai, O.D., a New York City–based optometrist and adviser to Waldo, a direct-to-consumer eye care company. But always be sure to wear your glasses in situations when safety is involved, like when you’re driving, she says. The bottom line: If things look blurry, don those lenses, but if you can see clearly, give…

■ Self-worth is often tied to productivity. Why should we view our value differently? Much of what makes life meaningful is recognizing that we’re reliant on one another. For instance, we’re not as productive as children or as elders, or when we’re sick or sleeping. But we know that our children and grandparents are worthy of life no matter what they’re capable of, and we should remember that the same is true for us. ■ Do we work harder today than previous generations did? Technology has made us far more productive than generations past, but when you adjust for inflation, we have far less pay with fewer days off. Historically, this isn’t how most people have lived. Other ways of being are possible. ■ What are some goals to set…

1 Place a small loop band with light resistance on the floor.2 Step on one end of the band with your left foot, then slip the other end around your right ankle.3 As you step forward with your right foot to lower into a kneeling lunge position, let the band under your left foot loop around the arch (your foot should naturally shift so your toes are bent against the floor, with your heel and the bottom of your foot facing out behind you).4 Shift your weight forward while keeping your right heel on the floor until you feel a stretch in your left calf. Hold for 30 seconds.5 Repeat on the other side.…

People like to say beauty doesn’t last forever, but the only time that’s really true is when you’re talking about beauty products. Most skincare and makeup items have a shelf life, because the preservatives in the formulas degrade over time. “The ingredients evolve, and they’ll eventually go bad,” explains Giorgio Dell’Acqua, Ph.D., chair of the New York Society of Cosmetic Chemists. That’s why it’s important to clean out your beauty cabinet. Doing so will protect you from potential infections and adverse skin reactions (plus, it frees up room for new finds!). THE PROBLEM WITH OLD PRODUCTS Every time you dip your fingers into creams or use applicators such as brushes and mascara wands, the products get exposed to bacteria and fungi. “Studies have shown growth of harmful microorganisms in cosmetic…

STEP 1: CHOOSE A MANTRA. What are you hoping to invite into your world or release during your practice today? Choose a mantra to support you. STEP 2: FIND A COMFORTABLE POSITION. Close your eyes and take several deep, long, slow breaths. Allow yourself to melt into your seat. STEP 3: REPEAT YOUR MANTRA OUT LOUD. With each breath, repeat your mantra over and over, in unison with the natural rhythm of your breath. STEP 4: REPEAT YOUR MANTRA IN YOUR HEAD. After about 20 recitations out loud, transition to reciting your mantra in your head. As thoughts arise, simply return to your mantra and continue to repeat it in your head. STEP 5: CONTINUE RECITING YOUR MANTRA for three to five minutes, or however long you have set aside…

1 TALK TO THEM Let the person know that this behavior change is important to you and that you really need them to be supportive, suggests Smallidge. Sometimes people don’t realize how serious you are or even that they’re sabotaging your efforts, she says. 2 SUGGEST ALTERNATIVES If you go out with friends most Friday nights for drinks but you’re trying to abstain from alcohol, ask if they’d be up for a different activity. 3 MEET NEW PEOPLE “Sometimes rather than convincing a pessimist or getting someone on board, it’s easier to find some new people with aligned goals to add to your social circle,” says Milkman. For instance, if you want to run a 5K, join a local jogging group. 4 SET BOUNDARIES If these steps don’t work, look…

For decades, Denise Austin has brought cheerful, enthusiastic energy to her fitness empire and her life. But when she was 52, she says, “I did not feel like myself.” Her normally bubbly personality was shifting: “Who is she?” Austin recalls thinking. One day, after snapping at her husband over what she admits was a simple question, she realized how unhappy she was. “I did not like being a grouchy person,” she says. “It doesn’t feel good to hurt someone you care about.” Austin, now 64, was then about two years into experiencing symptoms of menopause. She attributes her irritability to nights spent tossing and turning because of night sweats—a problem that affects more than 70% of women going through the menopause transition, according to a study published in the journal…

It’s no stretch to say that the older we get, the harder ordinary activities can become. This is partly because we begin to lose flexibility, which is essential for things like bending down and has a whole host of benefits like keeping joints healthy, improving blood flow, and preventing pain, experts say. A physical therapist can help you pinpoint specific needs for your body, but along with regular stretching, here are other ways to kickstart your journey to flexibility. TODAY ▶ MIX UP YOUR DESK TIME If you sit at a desk all day, your hip flexors are constantly bent at the hip joint, which is a setup for stiffness, explains Marisa Golan, a certified personal trainer and the owner of Empowered customized fitness coaching. So vary your sitting position…

■ YOU’VE CROSSED THE LINE IF…you catch yourself repeating “I have so much on my plate!” or you don’t have time for self-care or activities you enjoy. You may also have stress-induced muscle tension, fatigue, or an upset stomach. ■ HOW TO FEEL BETTER NOW We’re not robots—we all need time to chill. Good news: It’s never too late to say no, says Kristin Taliaferro, a Master Certified life and career coach. Cancel nonessential obligations—are you really the only one who can raise funds for your kid’s soccer team?—and schedule some you time. “Jot down and hang up a list of 10 to 20 ways to recharge so they’re front and center,” says Taliaferro. “Go for a walk, exercise, read, take a bath, or listen to music.” And if those…

■ YOU’VE CROSSED THE LINE IF…you have the telltale pain, heat, and itchiness of sunburn, and if your skin is light, it’s red. Beyond not feeling great, sunburn increases your risk of skin cancer and can make skin look older faster. ■ HOW TO FEEL BETTER NOW Try cool compresses or a cool bath to alleviate pain. Other options: OTC hydrocortisone cream to quell inflammation, a topical anesthetic like benzocaine for pain, or alternating acetaminophen and ibuprofen to relieve both issues. Ask your doc first to prevent drug interactions. ■ CALL THE DOC IF…your skin blisters, says Alina G. Bridges, D.O., director of immunodermatology at Richfield Laboratory of Dermatopathology—that’s a sign of a second-degree burn. Also call if you have fever, chills, vomiting, fainting, dizziness, or an increased heart rate,…

Take a deep breath and consider these facts: Lung cancer is more common in women under 55 than in men the same age. Nonsmoking females are more likely to be diagnosed with chronic obstructive pulmonary disease (COPD) than nonsmoking males. And among adults, asthma is largely a woman’s disease. There’s a pronounced sex difference in lung diseases, and most often that’s not in women’s favor. And it’s a rare thing for lung disease treatment to recognize these variabilities. While there are at least 40 dedicated women’s heart centers at American universities, you could easily count the number of women’s lung disease institutes on one hand. This matters: As with heart disease, it appears that doctors underdiagnose women with lung issues, and a major reason is that they tend to think…

1 Food and Cleaners Most people know that dogs can’t have chocolate, but other common food hazards for both dogs and cats include grapes and raisins, yeasted dough, onions and garlic, bones, and caffeinated items like coffee grounds and tea bags, explains Ahna Brutlag, D.V.M., a veterinary toxicologist at Pet Poison Helpline. Also, oven and toilet bowl cleaners and other caustic cleaning supplies can cause chemical burns if pets get them on their skin, eyes, noses, or paw pads. KEEP THEM SAFE:Store cleaning supplies and food items in upper cabinets so pets can’t get into them. If you have an ambitious pet, consider using childproof locks or putting your trash in a latched bin, says Tina Wismer, D.V.M., senior director of ASPCA Animal Poison Control. 2 Medication Because pets metabolize…