Tabla de contenidos para June 2023 en Prevention

IN HONOR OF our article on brain blips in this issue (page 66), I wanted to tell you a story about a time when I was riding the subway and realized I must have left a tote bag—filled with all the materials I needed for a class I was teaching—on the platform. But then it seemed to me that I’d told you about this already, in this space, so I went to look up when that had been. After spending a whole lot of time searching the archives without luck, I felt like I was losing my mind. Take a deep breath: Your brain will thank you! Later, in a quiet moment, I remembered: I had written about my frantic call to my husband and my rush to get on…

Make your gut and your taste buds happy with small-batch fermented veggies and fruits from woman-owned Small Town Cultures. Each glass jar is filled with raw fermented goodness that keeps the beneficial probiotics intact—no additives, preservatives, or added sugar—and you also get prebiotic fiber to complete the microbiome balance. Must-try standouts: baby carrots, dilly beans, jalapeños, red onions, turmeric kimchi, and purple sauerkraut. (smalltowncultures.com)…

FREEKEH “We’re not talking about freekeh enough! It has key minerals like iron, calcium, and zinc and provides a satiating combo of protein and fiber,” London says. It has a similar vibe to bulgur or farro, so try making a grain salad to scoop onto your greens. SORGHUM This gluten-free grain is like chewier pearl couscous, and it’s an ideal veggie swap for meat: It has more protein than quinoa and twice as much iron as steak per serving, London says. KAMUT This is the brand name for khorasan wheat, an ancient grain that’s filled with selenium (an important immunity nutrient) as well as carotenoids and polyphenols (antioxidant compounds that may be critical for heart health and cognition), says London. Try cooking it in a flavorful broth. BLACK RICE This…

Tiny deer ticks can cause big problems for humans as carriers of Lyme disease. This infectious disease is caused by a bacterium, Borrelia burg-dorferi, which is transmitted to a person through the bite of an infected tick. If recognized early, the infection can usually be eliminated by antibiotics. But if not promptly diagnosed and correctly treated, Lyme disease can persist and lead to a host of severe, chronic symptoms, including arthritis and nerve damage. Unfortunately, misdiagnosis of Lyme disease is common. That’s because the disease may remain dormant in the body, and some of its symptoms mimic those of other conditions, from chronic fatigue syndrome to Parkinson’s disease. While many people develop flu-like symptoms and a telltale bull’s-eye skin rash within a few days or weeks of being bitten, others…

ADD GREENS TO SMOOTHIES Huggins suggests starting with unsweetened plant milk or cow’s milk, adding some frozen strawberries and half a frozen banana, then tossing in some fresh spinach. To make it easy, buy a bag of prewashed spinach leaves, separate them into resealable bags, and stash these in the freezer with the fruit. WITH VEGGIES, THINK BEYOND DINNER “Work them in in other places,” says Huggins—like breakfast! “Consider zucchini bread or an omelet with artichoke and a little feta.” PREP YOUR SNACKS Nuts, healthy whole-grain crackers, precut veggies and fruits—whatever your favorite snacks are, portion them into mini containers when you bring them home from the store. Then you’ve made it easy to grab one when you’re feeling snacky. ADD TO YOUR GROCERY LIST ▸ Greek yogurt: Put it…

▪ 988 is the new number for the national Suicide & Crisis Lifeline, and it’s one of the fastest ways to get 24/7 help. Calls are routed to the nearest crisis call center based on the caller’s area code, and the caller is connected with local resources. ▪ NAMI’s HelpLine (800-950-6264) is a free peer-support service available by phone, text, or chat. It’s not a crisis line: Callers are given empathy, respect, support, and referrals to resources and local services. NAMI’s website (nami.org) also provides a wealth of mental health support and treatment information, and the organization has free peer-led support groups (many of them virtual). ▪ Mental Health America (mhanational.org) offers screening tools for symptoms of a wide range of mental health conditions. The site includes a run-down of…

“WHAT’S THE NAME OF THAT ACTRESS? You know, the wacky blonde who’s in that show at the fancy hotel? Julia, Jane, Joan…” If you’re in the stage we delicately call “midlife,” you may be nodding in recognition. Scientists sometimes refer to this—when you can’t quite remember a name or word that used to be easy to retrieve—as the “tip-of-the-tongue phenomenon.” As you get older, these brain blips can happen more and more often, along with things like misplacing your phone three times in one day and opening the pantry door only to completely forget what you needed. (By the way, the answers to the above mysteries are Jennifer Coolidge, on the shelf next to the toilet, and paprika.) We jokingly call these blips “senior moments,” but behind the self-deprecating humor there…

Cooking food in parchment paper is called “en papillote.” Here are the secrets to getting the technique just right: 1 MAKE A GOOD MATCH Pick proteins and veggies that cook at similar temps for around the same amount of time. Lean, tender proteins (chicken breasts, fish, tofu) are your best bets. Got grains? Rely on quicker-cooking options like bulgur and couscous, which will be ready when your protein is. 2 LAYER PROPERLY Start by placing your base of grains or veggies on the bottom of the packet, then add your protein. Top that with the quickest-cooking ingredients; these will be the tender ones, like corn and snap peas. 3 KICK UP THE FLAVOR Before folding your packet, add seasonings and aromatics, and try a splash of broth, lemon juice, or…

Our minds have a lot to deal with—from overpacked schedules to the relationships we deal with daily to the anxieties of everyday life. These regular stressors can wreak havoc on our outlook—and tactics that support balance are vital for our over all health. If you are already eating well and getting plenty of exercise, here’s your guide to shopping for products from The Vitamin Shoppe ® designed to help support your mental health and mood. PRESENTED BY THE VITAMIN SHOPPE Though these products are not a replacement for prescribed medications or counseling, here are four supplement options designed to help you feel your best, day and night. If you’re looking for more ways to support your mental resiliency, kick it up a notch by trying out a new hobby such…

Want to eat more plant-based but not sure where to start? We asked Marisa Moore, R.D., creator of the new cookbook The Plant Love Kitchen, which is packed with tips and recipes designed to make plant-forward eating work for you. What would you tell people who are on the fence about “giving up” meat or seafood? Moore: I love that there’s balance in this trend. Adopting a plant-forward way of eating lets you drop the all-or-nothing mindset and embrace flexibility, and it makes a difference: Research suggests that semi-vegetarian diets may help improve blood pressure, reduce type 2 diabetes risk, and play a role in treating inflammatory bowel conditions. Many ethnic cultures and geographic regions of the U.S. feature plant foods. Can tapping into this help make this eating style more…

1 Lie down on your back with your knees bent, feet flat on the floor about hip distance apart. 2 Imagine that your belly button is 12:00 and your pubic bone is 6:00; your hip bones are at 3:00 and 9:00. Inhale to tilt your pelvis toward 6:00, extending your lower back and contracting your hips. Slowly and gently rotate your pelvic region so you tilt toward 3:00 and 9:00, and slowly exhale on your way back to where you began. 3 Repeat 10 to 12 times for 3 to 5 sets.…

If you wince at the thought of a wax, laser hair removal can get rid of up to 98% of face or body hair for years—or for good. Christian Karavolas, owner of Romeo & Juliette Laser Hair Removal in New York City, shares what to know before giving it a go. ▸ It works best on darker hair. Pigment, or melanin, in hair follicles absorbs laser light and converts it to heat to destroy the growth cycle. When there’s less melanin, the laser has less to work with, “so it’s not recommended for white, light blonde, or red hair,” says Karavolas. ▸ You need to do the full series. Laser hair removal isn’t a one-and-done deal. For most areas, you’ll need five to six sessions a month or so apart. The…

IT CAN HAPPEN when you fall asleep on your hand, sit cross-legged on the floor, or spend too much time doomscrolling on the toilet (hey, no judgment!). Your hand, arm, foot, or leg becomes numb, then starts tingling or itching. The medical term for this sensation is paresthesia, but since it can feel as if you’re being jabbed with tiny sewing implements, it’s better known as pins and needles. WHAT CAUSES THE TINGLING? One of the most common reasons limbs “fall asleep” is that pressure on specific parts of the arms or legs causes compression of the nerves, explains Fred Pescatore, M.D., a family physician in New York City. “When our nerves or blood vessels are compressed, it can compromise the ability of the nerve to transmit impulses back to…

WHEN YOU START TO SLUMP… ➼ Brew a cup of green tea. “Green tea provides a smooth energy boost because it has caffeine, but only about half of what you’ll find in coffee,” says Dawn Jackson Blatner, R.D.N., author of The Superfood Swap. “It also has a compound called L-theanine, which gives you ‘focused’ energy instead of the jittery kind.” BOOST IT Once the tea brews, mix in a little cold water to make it lukewarm. Then try to drink it all within five minutes or so. “Drinking it quickly lets your body receive those energizing benefits faster than sipping it over a longer period of time,” says Dr. Long. It’s fine to add a small amount of a natural sweetener like honey if that’s how you like it. NEXT,…

While it’s comforting to know that blips are usually nothing to be worried about, we have to face the fact that as we age, our risk of dementia does increase. One in 20 adults ages 65 to 74 has Alzheimer’s; by age 85, that number is one in three. And then there’s the gray area known as mild cognitive impairment (MCI). A special report published last year by the Alzheimer’s Association estimates that 12% to 18% of people 60 or older are living with MCI, which is when someone has more cognitive issues than is typical for their age but has not yet developed dementia. “Not everybody with MCI will go on to have dementia, but some people will,” says Renn. “MCI is often a warning sign that there might…

MAKE IT AHEAD Wrap individual wedges and freeze for up to 2 months. To reheat, unwrap each, then wrap in a damp paper towel and microwave until warmed, about 3 min. ACTIVE 40 MIN. TOTAL 40 MIN. SERVES 8 10 large eggs¾ tsp grated nutmeg⅔ cup grated Parmesan, divided Kosher salt and pepper2 Tbsp olive oil, divided1 12-oz pkg. frozen quartered artichoke hearts, thawed and patted dry4 scallions, thinly sliced2 cloves garlic, finely chopped5 oz baby spinach 1. Heat oven to 400°F. In bowl, whisk eggs until no streaks remain, then whisk in nutmeg, half of cheese, and 1/tsp each salt and pepper. 2. Heat 11/Tbsp oil in 10-in. cast-iron skillet on medium. Add artichokes and 1/tsp salt and cook, turning occasionally and adjusting heat if necessary, until golden brown,…

Nobody wants to live in a home where the cat avoids the litter box, so if that’s happening, your first step is to head to the vet, says Best Friends Animal Society cat expert Samantha Bell. If the problem can’t be solved with medicine or new food, try these tactics: GET A NEW BOX: Smells can get trapped in scratches over time, driving your cat out. Get a large, open box at least 1.5 times the size of your cat with sides they can easily climb over. MOVE IT: The best spot is easily accessible but quiet, where your cat can see all around them when using it. Keep it away from food and water and any noisy appliances. SCOOP TWICE A DAY: Also clean it thoroughly every two weeks.…

SERVES 4 1 Cook 1 cup quick-cooking pearl barley per pkg. directions. Drain and run under cold water to cool. 66¢ 2 Meanwhile, bring small pot of water to a boil. Add 1/tsp kosher salt and 8 oz fresh (or frozen) peas and cook until just tender, 2 to 3 min. Using slotted spoon, transfer peas to bowl of ice water to cool. 59¢ 3 In small bowl, whisk together 1/cup each sour cream and low-fat buttermilk and 1 tsp each poppy seeds and Dijon mustard; stir in 1 shallot (finely chopped). $3.17 4 In large bowl, combine 5 oz baby spinach, 1 lb strawberries (hulled and sliced), 2 oz Parmesan cheese (shaved), peas, and barley, then gently toss with half of dressing. Serve with remaining dressing. $6.41 PER SERVING About 314 cal, 8.5 g…

IT’S HARD NOT TO feel at peace when you smell the forest and hear birds sing as you search the current for fish and carefully cast your line. “Fly-fishing requires observation of nature, which is so good for your mental and physical health,” says Sheila Hassan, a master certified casting instructor and the director of the Wulff School of Fly Fishing in Livingston Manor, NY. ONE OF THE BEST THINGS about the sport is its accessibility. “If you have a disability or if you’re missing a limb, you can still partake,” says Hassan. Fly-fishing can be done on the shoreline of nearly any body of water, from a stream to the ocean—you just need to get there safely. “You learn to work within your own abilities,” she adds. It’s also practice…

THERE’S A SAYING: “IF NOTHING CHANGES, NOTHING CHANGES.” That’s true when it comes to losing weight, of course—no pounds will be dropped if you don’t adjust your lifestyle—but it’s also true when it comes to how we approach weight loss in the first place. If you aren’t happy with your past experiences, thinking about it the same way you did before won’t get you to a new place. Considering what we eat is at the crux of slimming down, but it’s our feelings about food that really drive how we eat. “Food means so many different things to people,” says Anne Poirier, director of behavioral health at Hilton Head Health, an integrated wellness and weight-loss resort in South Carolina. “Food can be love, it can be family, it can be…

Every year millions of women trek to their gynecologist or other health care provider and reluctantly climb into the stirrups. Though no one particularly likes it, most women put up with the brief discomfort to make sure all is well. Many women, however, skip a gynecologic exam, even if they have a problem they know should be addressed. There are many reasons for this, but in one survey of over 2,000 women, one-third skipped a gynecologic exam because they were embarrassed. Of these women, 35% were ashamed of their body shape, 34% were embarrassed by the appearance of their vulva, and 38% had concerns about odor. And that doesn’t include women who avoid an exam because they find it painful or traumatic. I’ve performed over 200,000 gynecological exams in my…

maybe you can only imagine the scenario, or perhaps you’ve experienced it. At night in bed, you hope sleep will obliterate the despairing emptiness that’s been looming all day. Or that you’ll finally escape the disembodied whispers saying no one loves you and you don’t deserve to live. In the morning, a sick swirl of anxiety descends, and your chest tightens after yet another night plagued by racing thoughts. Placing one foot on the floor seems improbable. Calling a list of therapists feels impossible. But in the U.S.—despite pressing hopelessness, spiraling anxiety, or other tangled symptoms of a mental health crisis—you’re required to figure out how to get help. Whom do you call within a system that’s complex and scattershot, low on providers and high in cost? This situation may…

“From my late teens to my early 20s, I was deathly afraid of flying. I love to travel, but I couldn’t sleep the night before any trip, I was so consumed by fear.” —Cristy R. THE RISK OF DYING IN A CRASH ON A COMMERCIAL FLIGHT IS CLOSE TO ZERO, per the National Safety Council—making it FAR SAFER THAN TRAVELING BY CAR. Like Cristy, as many as 40% of people feel some degree of anxiety related to flying, from preflight jitters to full-blown panic attacks. In some cases people may turn down jobs or promotions that involve travel or drive hundreds of miles for a vacation—or skip trips altogether—to avoid getting on a plane. Called aerophobia, the fear of flying is actually a number of specific phobias that are triggered…