Prevention -julkaisun January 2023 -irtonumeron sisällysluettelo

I’M NOT NORMALLY LOUD—I’m more of a “Hmm, interesting…” person than a “WHAT??!” person—but the longer I work at Prevention, the more I learn about things that deserve a little shouting about. For more than 70 years, Prevention has believed that people have the power to change the course of their health. We’ve always operated based on the idea that your health is in your hands. Except sometimes it isn’t. Often there are outside factors working against us. Maybe you have a symptom that has perplexed a series of doctors; maybe doctors know exactly what you have, but there is no treatment because no one has funded research on your condition; or maybe there is a treatment, but you can’t get it because it’s not available at a hospital near you.…

1 Start on all fours in quadruped position. Tuck your toes under so your toes are bent and the balls of your feet are touching the floor. 2 Shift your body so you’re in an upright kneeling position. Keep your toes bent, inhale, and push back as far as you can into the stretch; you should feel as if you’re almost sitting on your heels. 3 Hold for 20 to 30 seconds, then release the tension; repeat two to three times.…

STUCK IN A RUT? ■ “Whether it’s boredom, lack of motivation, or procrastination that has you feeling less enthused to get down on the mat, worry not—it happens to the best of us! Shaking things up can help you recall why you fell in love with yoga in the first place, and these yoga styles will help you banish stagnant energy, wake up your imagination, and invite your spirit out to play,” says Dunn. TRY HOT POWER VINYASA If you love a slow flow, this type of yoga is for you. The heat brings a new type of challenge, and the pace is just intense enough to give you a great, super-sweaty workout. OUTDOOR YOGA Take your mat out to your backyard or a quiet park and do your flow…

When daylight is reduced to a few precious hours, some of us may feel a shift in mood. Winter blues may get you down on occasion, while seasonal affective disorder (SAD) is characterized by feelings of depression, low energy, trouble sleeping, and changes in appetite, among other symptoms. It’s wise to talk to a mental health professional if you experience issues like these, especially if they last two weeks or longer. But whether you have a diagnosed case of SAD or you just feel out of sorts in the winter, bright light therapy (BLT) is worth considering. It’s “a first-line clinical standard for treatment of SAD,” per an article in the journal Chronobiology International, but it is also effective for less severe forms of depression and sleep disorders. It’s generally…

Get rid of stubborn fat without exercise, diet, or surgery? CoolSculpting, a technology that removes fat cells by freezing them to death, promises to do just that. While the pricey procedure (from $850 to more than $5,000) wins raves from some, supermodel Linda Evangelista is just one of the patients who say their treatment led to a rare side effect, paradoxical adipose hyperplasia (PAH), which expands fat cells. Here’s what we know. FAB FREEZER BURN? CoolSculpting was invented by two dermatologists inspired by a phenomenon known as Popsicle panniculitis, in which children who suck on ice pops sometimes lose fat in their cheeks, creating dents. The process they developed, known as cryolipolysis, pulls the targeted fatty areas onto the head of a paddle type device that draws heat out of…

Some bad news/good news to start your year. Sugar is as lousy for you as you’ve been told, but you can eat less of it without feeling deprived—seriously! When you limit your intake by paying more attention to what you eat and when, it’s likely you’ll actually enjoy your food more. If you want to eat less of the sweet stuff, here are common pitfalls to avoid and what to do instead: MISTAKE: Trying to steer clear of added sugar for too long. For most people, a life with no sugar is impractical (and no fun). Pooja Mottl, author of The 3-Day Reset, recommends avoiding all added sugars for just 72 hours. That’s long enough to help you readjust your taste buds, get into the habit of checking nutrition labels, and…

DO YOU HAVE A HEALTH CONDITION THAT OTHER PEOPLE DON’T KNOW MUCH ABOUT? ◯ YES ◯ NO WHAT IS THE CONDITION? _____________________ _____________________ WHAT DON’TPEOPLE UNDERSTAND ABOUT IT? If we covered it, what would you want people to know? _____________________ _____________________ _____________________ HAVE YOU EVER FELT AS IF YOUR SYMPTOMS WEREN’T TAKEN SERIOUSLY? ◯ YES ◯ NO IF YES, WHO DIDN’T TAKE YOU SERIOUSLY? ◯ Medical professional ◯ Partner ◯ Other family member ◯ Friends ◯ Other____________ WHY DO YOU THINK THAT WAS? _____________________ _____________________ Which of these health issues would you like to know more about this year? (Check all that you care about.) ◯ Cancer ◯ Mental health ◯ Alzheimer’s and dementia ◯ Autoimmune disorders ◯ Pain ◯ Menopause ◯ Addiction ◯ Diabetes ◯ Sexual health ◯ Other_____________ What about these health care topics—which of…

TRY MORNING MINDFULNESS “One of my favorite things to do is wake up and reflect on three things I’m grateful for, small or large,” says Judy Ho, Ph.D., a clinical neuropsychologist and the author of Stop Self-Sabotage: Six Steps to Unlock Your True Motivation. “If you get into the practice of doing that every single day, you’ll see a shift in your outlook and how you view life.” CELEBRATE YOU “The empowerment you receive when you’re proud of yourself is a form of gratitude and self-love, and these go hand in hand,” says Cheyenne Bryant, Ph.D., a psychology expert and a renowned life coach in California. “You plant seeds in yourself that are weeds or wheat—weeds may be negative selftalk, and wheat is embracing who you are. Assess what’s growing,…

SERVES 4 1 Heat 2 Tbsp olive oil in Dutch oven on medium. Add 2 stalks celery (thinly sliced), 1 large onion (finely chopped), and 1 large carrot (cut into 1/-in. pieces) and cook, covered, stirring occasionally, until tender, 8 to 10 min. $2.09 2 Stir in 2 cloves garlic (finely chopped) and 1/tsp red pepper flakes and cook 1 min. 7¢ 3 Add 1 lb russet potatoes (cut into 1/-in. pieces), 3 sprigs thyme, two 8-oz bottles clam juice, one 28-oz can whole tomatoes and their juices (crushing tomatoes as you add), and 1/cup each dry white wine and water and bring to a boil. Reduce heat and simmer until potatoes are tender, 8 to 10 min. $8.45 4 Stir in two 6.5-oz cans chopped clams (drained) to heat through. Sprinkle with 1/cup…

SCENTS Aroma can play a big part in relaxation, so fill your space with scents that calm or awaken your mind. Explore candles, incense, or essential oil diffusers. Essential oils often used in yoga classes are rose, citrus, ylang-ylang, peppermint, and frankincense. EDITORS’ CHOICE: Homesick’s candles are made with clean ingredients and meant to evoke comfort, so its scent blends are named after beloved places, from various cities to Grandma’s kitchen to fave spa-cations. (from $38, homesick.com) LIGHT “How you illuminate your yoga space can influence your mood and mindset,” says Dunn. Look for lamps with dimming options and light-bulbs that emit warmer light versus brighter fluorescent ones. If colors or bright designs bring you serenity, try a light projector that turns your ceiling or walls into another universe, or…

Rachel Zar, L.M.F.T., C.S.T., is a relationship and sex therapist at Spark Chicago Therapy and the Northwestern Medicine Center for Sexual Medicine & Menopause. At the start of a relationship you often feel totally in sync—as if you and your partner always want sex at the same time, every time. But eventually you may notice that your sex schedules are, well, off. Maybe your partner always initiates late at night when you’re exhausted from a long day. Or maybe one of you wakes up raring to go, but the other would much rather have that extra 30 minutes of snooze time. Hormones may be one of the reasons—testosterone in men tends to peak in the a.m., and that can contribute to morning erections and increased desire for sex. But other…

POPCORN at the movies is practically an American birthright. But if you’re constantly reaching for the saltshaker, it may be more than just a typical hankering. WHY DO WE NEED SALT? ■ Sodium plays a major role in our health: It keeps water in our bodies, helps regulate blood pressure, prevents muscle cramps, and maintains the nervous system, says Melissa Prest, R.D.N., of the Academy of Nutrition and Dietetics. “Our bodies love balance, so when your sodium level drops, your body will send you a message to let you know that you need sodium to rebalance,” she says. Once you crunch that pretzel, you feel good—the brain then equates salt with pleasure and you crave it even more, adds Mahmud Kara, M.D., founder and CEO of KaraMD. Though it’s very…

Sleep is a totally natural process, something humans are designed to do daily. So we should all be pretty great at it, right? It turns out that about 70 million Americans suffer from chronic sleep problems and more than a third of U.S. adults don’t get the recommended amount of sleep, according to the Centers for Disease Control and Prevention. Whether you think you’re a sleep superstar or know your snoozing could use work, take this quiz to get the best slumber possible. WHY IS SLEEP IMPORTANT? A It keeps your mood stable and gives you energy to embrace your dayB It powers up your immune system and allows you to think clearlyC It makes it easier to follow a healthy diet and exercise planD All of the above—and more…

1 Nutritious meals beat a pill or a powder pretty much every time. “People forget they are supposed to supplement food, not replace it,” says Monica Auslander Moreno, R.D.N., lead dietitian of Essence Nutrition in Miami. Vitamin supplements are useful to enhance the benefits of a well-balanced diet loaded with nutritious vegetables, fruits, whole grains, and proteins—not to offset too many drive-through trips. But despite the food-first mantra nutrition experts preach, more than half of Americans rely on supplements to try to meet their needs, and we spend close to $50 billion a year on them. “People think it’s easier to pop a pill than to actually address a nutrition knowledge gap or an intake shortfall,” says Auslander Moreno. 2 Multivitamins might—might!—protect you from dementia and cognitive decline. Research on…

ACTIVE 15 MIN. TOTAL 1 HR. PLUS COOLING SERVES 8 4 cups old-fashioned rolled oats2 tsp baking powder2 tsp pumpkin pie spice½ tsp kosher salt⅔ cup raw pepitas, divided4 large eggs1 15-oz can pure pumpkin puree1¾ cups cashew milk⅓ cup pure maple syrup6 Tbsp extra virgin olive oil, plus more for dish1 Tbsp plus 1 tsp grated fresh ginger1 Tbsp pure vanilla extract3 ripe but firm Anjou pears, cut into ½-in. pieces 1. Heat oven to 375°F. In bowl, mix oats, baking powder, pumpkin pie spice, salt, and 1/cup pepitas. 2. In large bowl, beat eggs, then mix in pumpkin, milk, syrup, oil, ginger, and vanilla. Add dry ingredients to bowl and mix until just combined. 3. Lightly oil 9- by 13-in. baking dish and scatter all but 1 cup…

RHYMING PAIRS Rearrange the letters in these words to create new words that rhyme. 1. TEARS RAIL 2. WARD WARTS 3. SMILE EMIT REMEMBER THIS WRITE DOWN AS MANY FIVE-LETTER NAMES AS YOU CAN IN ONE MINUTE. CAN YOU GET TO 10? 20? BIRTHDAY RIDDLE THE DAY BEFORE YESTERDAY, I WAS 51. NEXT YEAR, I WILL TURN 54. WHEN WAS I BORN (AND WHAT DAY IS TODAY)? NUMBER SHAPES What number does each shape represent? ANSWERS: Rhyming Pairs: stare, lair; draw, straw; slime, time. Birthday Riddle: BirthdayisDecember31, 1970. Today is January 1, 2023. Number Shapes: circle: 3; triangle: 1; star: 7.…

■ Ginger, a common spice, is becoming trendy in the haircare world thanks to claims that it can improve scalp health and spur hair growth. While experts say ginger is unlikely to help you grow long locks, it may benefit overall scalp and hair health by “invigorating the scalp” and reducing inflammation, explains Karan Lal, D.O., a double board-certified adult and pediatric dermatologist with Affliated Dermatology in Scottsdale, AZ. However, it can cause irritation if you’re not careful, Dr. Lal warns: “Just because it’s natural doesn’t mean it’s safe.” To avoid potential side effects like burning and itching, skip the DIY approach of using plain ginger from the grocery store; instead, grab a product that is safely formulated with ginger. EDITORS’ CHOICES: Garnier Whole Blends Ginger Recovery Strengthening Shampoo and…

DAL ■ Though not technically called a soup on Indian menus, this soupy dish stars stewed lentils, aromatics like garlic and ginger, and big-taste herbs and spices like mustard seed, cumin, turmeric, chiles, fenugreek, and curry leaves. So you get a large spoonful of fiber, plant-based protein, and anti-inflammatory power. CONGEE ■ This rice porridge is regularly on many Chinese tables, and it’s the epitome of something that warms the belly and the soul. Rice is boiled for hours in nutritious bone broth, sometimes with bits of chicken or turkey; depending on the recipe, you may also see dried bean curd or mushrooms. Bowls are topped with sprinkles of fresh scallions and ginger and sometimes chiles or chopped nuts. ESCAROLE SOUP ■ Italian comfort food is a big bowl of…

LOOKING FOR A LITTLE MORE LTRANQUILITY? Crocheting offers a unique form of meditation in the way it combines mental focus, repetitive movements, and tactile sensations. The cozy project you get at the end is just a bonus. “For me, I think, crochet is mental but also very physical,” says Salena Baca, founder of and lead educator for the American Crochet Association. The activity forces your brain and your muscles to learn new skills and at the same time gives your mind an outlet for relaxation. … IT’S NOT JUST ANECDOTAL: An international survey of more than 8,000 people who crochet shows that many use the craft to manage health conditions and life events such as chronic pain and grief. “In my crochet communities, we constantly talk about how it’s like therapy because…

Whether your hair is curly or straight, long or short, thick or fine, it’ll always look best when it’s healthy. And for that, you need two things in the proper proportions: moisture and protein. “Balanced hair maintains the right amount of hydration, nutrients, and strength,” explains Ava Shamban, M.D., a board-certified cosmetic dermatologist. Signs of an imbalance include lackluster strands; dry, brittle hair; tangles; and frizz and flyaways, she says. Naturally, there are solutions to all this. Protein treatments add strength and structure to hair, and moisture treatments add softness and manageability. But which do you need? A number of factors play into it, including your hair’s texture, whether you color it, and what styling tools you use, explains Bianca Hillier, a celebrity hair colorist. The best way to determine…

+ PREVENTION HAS LONG INSPIRED READERS toward a healthier life and shed light on the knotty problems that come up around medical issues. But in 2023, the magazine has some even bigger (noisier!) plans: to speak up—and help you speak up—about your health. Here’s why. When people (like Prevention’s readers!) want to take the job of improving their health into their own smart, hardworking hands, all too often they’re thwarted. Thwarted by tradition, arrogance, confusion, condescension, racism, sexism, ineptitude, systemic stubbornness, or a general “that’s just the way it is”-ism. And that’s maddening, frustrating, and wrong. So Prevention is giving this a special emphasis in 2023: Every month, we’ll dive deep into an issue that’s getting in the way of your health to illuminate the problem and galvanize you so you…

Get solutions in our guide In Smarter Pain Relief, a 72-page Prevention Premium member exclusive, you’ll learn all about: ▸ Herbal remedies that work▸ Other natural ways to ease pain▸ The best OTC options READ IT NOW! → Members can download Smarter Pain Relief via the QR code here. When you join Prevention Premium, you enjoy exclusive access to all our guides and challenges on fitness, nutrition, weight loss, and more at prevention.com/premium-guides. NOT A MEMBER YET? prevention.com/signup…