Preventionの October 2022 の目次

EVERY TIME we host a Prevention Virtual Walk, we hold a contest. We ask you, our fellow walking lovers, why you walk. What gets you out there? What keeps you going? Our 250-word limit can barely contain the amazing stories we’ve heard over the years, of people who have utterly transformed their health, found peace in trying times, honored lost loved ones, discovered new joys, and made deep connections. Because we’ve seen how powerful our Virtual Walk community is, for our spring contest, we asked people who walk in pairs or groups to share what inspires them. Again, the stories! The friends who bring their dogs; the couple who have been walking together since they were 15; families who find that walking makes talking easier. The winners call themselves the…

The egg shelf can be a confusing place. White or brown? Does buying organic matter? What exactly does “free-range” or “cage-free” mean? We asked Joy Bauer, M.S., R.D.N., a health expert and the author of Joy Bauer’s Superfood! 150 Recipes for Eternal Youth, to unscramble the lingo. WHAT DOES THAT MEAN? CAGE-FREE EGGS are laid by hens that live solely inside but have the freedom to move about. FREE-RANGE HENS are like cage-free hens, but with the added benefit of having some access to the outdoors. PASTURERAISED CHICKENS have access to lots of outdoor space, as they’re allowed to roam free and forage on a maintained pasture. CERTIFIED ORGANIC EGGS come from free-range hens that are given certified organic feed free of conventional pesticides and fertilizers (and no antibiotics). ANTIBIOTICFREE…

…and there’s another reason to get vaccinated besides protection from influenza. It may help reduce the risk of developing Alzheimer’s down the line, according to new research. Older adults who received a flu shot were about 40% less likely to develop Alzheimer’s disease over the course of four years compared with their unvaccinated peers, found a data analysis of millions of U.S. adults 65 and older published in the Journal of Alzheimer’s Disease. More research is needed to understand the link, but scientists think that the vaccine may activate the immune system in a way that produces a protective effect against the neurodegenerative disease.…

Alter Eco, the brand we love for its delicious Fair Trade dark chocolate bars and truffles, now makes equally mouthwatering organic granola. It’s crunchy and just sweet enough, with only 3 g to 6 g total sugar per flavor (and no added sugar!). Whether you choose dark chocolate, cashew butter, or cinnamon raisin, you’ll feel good knowing it’s made with wholesome ingredients like oats, cinnamon, and nuts and no artificial preservatives or excess sodium. Ready to pour out a handful? ($7.50, alterecofoods.com)…

Bacon and Apple Farro Salad SERVES 4 1 In medium saucepan, combine 2 cups apple cider, 1¼ cups quick-cooking farro, and a pinch of kosher salt. Bring to a boil, then simmer, covered, until tender, 10 min. Let stand 5 min. $2.18 2 Meanwhile, cook 2 slices bacon in 12-in. skillet on medium until crisp. Transfer to paper towel; crumble when cool. 58¢ 3 Wipe out skillet and heat 1 Tbsp olive oil on medium-high. Add 4 oz Halloumi (sliced ⅓ in. thick) and cook until browned. $5.38 4 In large bowl, whisk 2 Tbsp red wine vinegar and ¼ tsp each salt and pepper. Stir in ½ small red onion (thinly sliced) and let sit 5 min. 17¢ 5 Add 2 small apples (sliced), 1½ cups seedless grapes (halved),…

FOR SIDE SLEEPERS You’ll need a thicker pillow than back and stomach sleepers to fill the 4- to 6-inch gap between your ear and the mattress, explains Michael Breus, Ph.D., author of Energize! Go From Dragging Ass to Kicking It in 30 Days. Your spine should form a straight line “from your nose to your sternum,” he says. FOR STOMACH SLEEPERS Neck pain is a common complaint from those who sleep on their stomachs, says Rahul Shah, M.D., an orthopedic spine and neck surgeon. A flatter, firmer pillow will likely be most effective, he says. FOR BACK SLEEPERS “Proper neck support is critical for people who sleep on their backs. A pillow should adequately support the shoulders and neck without causing excessive bending forward or upward of the head and…

In 2016, after two surgeries and 20 weeks of chemotherapy for Stage II breast cancer, I felt as if the toughest part of my treatment was finally over, and I was making plans to restart my life. I even bought tickets to a Billy Joel concert. But a few weeks later, I had a terrible bout of diarrhea. I assumed it was food poisoning and was careful what I ate for the next few days. But something still felt off. Weeks passed, and I continued to have diarrhea as well as nausea and acid reflux; I dropped 10 pounds in just a month. One of the drugs I was taking to keep my cancer from returning was new, and I had been told that one side effect could be diarrhea,…

STAND TALL. This prevents you from slumping into your pelvis and lets your legs swing freely. “You open up your chest when you’re standing tall,” says Stanten. “You can take deeper breaths, and it feels easier.” Plus, studies show that walking with good posture can boost your mood. BEND YOUR ARMS. “Our arms are like pendulums, and a shorter pendulum swings faster,” says Stanten. So bent arms will move faster than longer ones hanging by your sides. “And we’re wired so our arms and legs want to be in sync, so if you focus on pumping your arms faster, your legs want to keep up,” she explains. Just be sure to swing your arms forward and backward—not across your body, which will slow you down. TAKE SHORTER STEPS. When your…

I … In all the times you’ve been told that exercise is good for your body and mind, have you ever wondered why that is? What exactly is the relationship between your power walk and your brainpower? Researchers have some fascinating new ideas about that, and they have to do with early humanity—very early. Around 2 million years ago, humans adopted a hunting-and-gathering lifestyle, which led to increased aerobic physical activity, explains David Raichlen, Ph.D., a human and evolutionary biology professor at the University of Southern California. Hunting animals and foraging for plant foods required a combination of spatial navigation, memory, motor control, and executive function. As a result, our bodies and brains might have evolved to require exercise. We know that cardiovascular and skeletal systems tend to atrophy without…

“The real heroes of the effort to understand long COVID are the patients who join medical studies,” says Dr. Koroshetz. Doing so also may enable participants to have access to cutting-edge treatments. Here are three trials looking for participants: THE NIH’S RECOVER INITIATIVE “We’re looking for people who are newly infected with COVID so we can follow them over time and hopefully uncover a pattern in those who develop long COVID,” says Dr. Koroshetz. Go to recovercovid.org. THE YALE COVID RECOVERY STUDY Based on anecdotal reports of people with long COVID feeling better after receiving vaccines, Yale is working with Survivor Corps, a long-COVID patient and advocacy organization, to study the issue. “We’re measuring symptoms before and after the vaccine and collecting blood and saliva samples to understand how participants’…

MATH RIDDLE IF YOU BUY A SWEATER AND SOCKS FOR $110 AND THE SWEATER IS $100 MORE THAN THE SOCKS, HOW MUCH DID THE SOCKS COST? REMEMBER THIS TAKE ONE MINUTE AND WRITE DOWN AS MANY HALLOWEEN COSTUMES WORN BY YOU OR FAMILY MEMBERS OVER THE YEARS AS YOU CAN RECALL. MYSTERY WORD SEARCH Use the clues to figure out what words to find in the puzzle below. The words may appear vertically, horizontally, diagonally, forward, or backward. 1. Knowing your chronotype can help you do this better (page 32) 2. The number of kilometers in Prevention’s Virtual Walk (page 61) 3. Star breakfast food (page 82) 4. We debunk them in every issue (page 62) 5. We started covering this in 2020 (page 70) 6. Another kind of brain-boosting…

BASE “Mix up your base,” says Dawn Jackson Blatner, R.D.N., author of The Superfood Swap. “Try using two or three types of greens—for instance, light and fluffy romaine or spring mix with hearty kale or shredded cabbage.” INSPO: Butter lettuce, spinach, arugula, watercress, shredded Brussels sprouts, coleslaw mix, radicchio, dandelion greens, beet greens, mustard greens, Swiss chard TOPPINGS “Do a ‘cart check’ to make sure you have an array of colorful produce,” suggests Blatner. Add whole grains and cheese for bonus nutrition and taste. INSPO: All fruits and veggies are smart salad toppings. Frozen already-cooked grains like quinoa and brown rice are super convenient. Experiment with soft and hard cheeses you can grate, slice, or crumble. PROTEIN Be sure to include animal or plant-based protein to stay full longer. INSPO:…

PICTURE IT: YOU’VE HAD a puzzle on the table for a week as your family puts it together. Each of you comes and goes, contributing what you can and sharing laughs and frustrations. And when that final piece is in, everyone can celebrate. Beyond the gamified fun, though, jigsaw puzzles are beneficial for your brain. Research suggests that doing them regularly may improve visuospatial skills such as perception, speed, working memory, flexibility, and reasoning. Studies show that the effects might be even greater for kids. JIGSAW PUZZLES can also bring a sense of calm to our world, as they force us to sit still. “For me personally, it’s meditative,” says Faith Taylor, a founding member of the USA Jigsaw Puzzle Association. She loves how she can become so focused on…

Do you struggle to stay up at night or have a hard time waking up in the morning? It could be due to your chronotype, or your body’s natural preference to fall asleep at a certain time. It all comes down to your unique circadian rhythm. “‘Circadian’ is formed from Latin words—it means ‘around a day,’” says Alicia Roth, Ph.D., a clinical health psychologist who specializes in behavioral sleep medicine at Cleveland Clinic. “On Earth our day is 24 hours, so that’s how our body clock is pretty much set.” In fact, Roth points out, the 2017 Nobel Prize in Physiology or Medicine went to scientists who made an important discovery about circadian rhythm: There’s a gene that encodes a protein that builds up in cells at night and breaks…

BEST OVERALL Coop Home Goods Adjustable Pillow It’s suitable for all positions, and there’s extra stuffing you can add to get your perfect height. ($72, coophomegoods.com) BEST FOR SIDE SLEEPERS Tuft & Needle Down Alternative Pillow Set The poly stuffing is lightweight yet still significantly firmer than other down alternatives. ($120, tuftandneedle.com) BEST FOR STOMACH SLEEPERS Home Decorators Collection Down Surround Pillow Its low profile makes this great for stomach sleepers. ($86, homedepot.com) BEST FOR BACK SLEEPERS Purple Harmony Pillow Low The grid structure may seem unusual at first, but reviewers praised its support, shape retention, and breathability. ($179, purple.com)…

“Celiac disease is an immune response to the protein in wheat, barley, and rye—we use the term ‘gluten’ for all three,” explains Joseph Murray, M.D., a professor of medicine at the Mayo Clinic College of Medicine. For people with celiac, eating anything with gluten in it can kick off a reaction that causes damage to the small intestine. This can stop the body from absorbing crucial vitamins and minerals, and left untreated, it can increase the risk of conditions including type 1 diabetes, heart disease, and osteoporosis, Dr. Murray says. Celiac affects about 1% of the world population, though less than one-third are properly diagnosed. Sometimes it shows up in children; in other cases it is triggered much later in life, says Dr. Murray. While there is a genetic factor…

1 Look at their movements The way babies and children move can tell us a lot about how they’re feeling, particularly if we can also hear their nonverbal sounds, such as cries. Specific facial expressions and body movements reliably indicate pain: flailing arms, clenched fists, kicking legs, a furrowed brow, eyes that are squeezed shut, and an upper lip raised in a grimace. Parents and clinicians can also get a sense of the severity of babies’ pain by noting their activity level, cries, and ability to be consoled. 2 Consider physiological measures Still, observing a baby’s behavior is a subjective assessment. To get beyond this, researchers have begun to take into account physiological signals such as heart rate, blood pressure, and electroencephalogram (EEG) brain monitoring, all of which are objective…

Calling all walkers! Our free 5K on October 1 is the perfect way to get a jump-start on your fitness goals or make a commitment to your overall health this fall. Sign up today at runsignup.com/prevention-virtual-walk. Do it any time that works for you and at whatever pace you like. And if you share a #virtualwalk picture on Instagram and tag @preventionmag, we’ll give you a shout-out on the big day! Everyone who registers will get a walking newsletter packed with tips, inspiring stories, and a walking plan. You can also order a T-shirt and a bib number—wear them proudly!—or a limited-edition box that also includes a Prevention 2023 planner, a special all-walking edition of the magazine, and more. If you want to make an impact beyond your own health,…

October is Domestic Violence Awareness Month, but it’s important to know that abuse comes in multiple forms, including what’s known as coercive control. “Think of it as a set of ‘pink flags’ that may seem innocuous at first,” says Judy Ho, Ph.D., a clinical neuropsychologist and the author of Stop Self-Sabotage: Six Steps to Unlock Your True Motivation. “Things like sharing social media accounts, monitoring your text messages or email communications, or driving you to work every day may seem like chivalry or like your partner is being protective out of love. But the control factor is meant to slowly chip away at a person’s independence, self-esteem, and agency. All this isolates someone from their social network and resources and instills fear, guilt, confusion, and self-doubt so they feel like…

You might actually be washing it too much. “That’s a telltale sign of overproduction of oil,” explains celebrity hairstylist Kiley Fitzgerald. Shampooing your hair rids your scalp of oils, but it also prompts your skin to add oil back into the scalp, she says. If you wash too frequently, you end up with too much oil. So if your hair feels greasy, try dry shampoo instead of jumping into the shower: It’ll absorb oil without encouraging your skin to make more, keeping your hair fresh and healthy. EDITORS’ CHOICE: Batiste Dry Shampoo, Original, $9, walmart.com HOW TO FEEL YOUR BEST AT ANY AGE Learn more about keeping your brain sharp—and loving all aspects of your life—in our downloadable guide Age Joyfully, now available to members of Prevention Premium. Find it…

You may already scan labels of soaps and lotions for the phrase “phthalate free,” but this is especially important if you’re pregnant or trying to conceive, per new research by the National Institutes of Health, which uncovered an association between exposure to phthalates and giving birth early. A data analysis of more than 6,000 pregnant women (published in JAMA Pediatrics) revealed that phthalate metabolites were detected in about 96% of their urine samples; higher concentrations of most metabolites examined were associated with slightly higher odds of preterm birth. Phthalates are chemicals found in some personal care products, fragrances, and plastic containers; previous research suggests that they may disrupt the endocrine system and affect risk for diseases like type 2 diabetes. Reach for products that say they’re free from phthalates, or…

1 Stand up straight with your hands behind your head, elbows wide. 2 Slowly lower your left knee to the ground, then lower your right knee until you’re fully kneeling. Try to keep your core and chest as straight and upright as possible. 3 Squeeze your glutes to stay stable, then stand back up, one leg at a time. Keep your hands behind your head the whole time (don’t use them to brace yourself or help yourself get up; let your muscles do the work). 4 That’s one rep. Do two sets of 10 reps each; with each rep, alternate the leg you kneel with first.…

Sometimes called “the happy hormone,” serotonin is a neurotransmitter, or chemical messenger, that plays an important role in mood. In fact, drugs known as selective serotonin reuptake inhibitors (SSRIs), often prescribed to treat depression, do so by boosting serotonin levels. However, there’s still a lot yet to be learned about the chemical and its effects on the brain and the body. Here’s the latest. A FULL SPECTRUM OF EFFECTS Serotonin is made from an essential amino acid called tryptophan (yes, the sleepinducing chemical in turkey). Produced by your brain and your gastrointestinal tract, it carries messages between nerve cells in your brain and the rest of your body. Though more research is needed, scientists believe serotonin may influence blood clotting as well as neurological, cardiovascular, and bone health. Specifically, it…

“Society is set up for early to bed, early to rise,” says Roth. Most folks who want or need to change their sleep schedules are those with a delayed sleep phase. (Our society’s tilt toward early birds may be a reason research shows that night owls are more likely to suffer from depression.) “There’s nothing inherently bad about being a delayed sleeper,” she says. It’s just “a mismatch between what people’s bodies like to do and what society needs from them.” It is difficult, but Roth says it’s possible to adjust your sleep pattern through a combo of cognitive-behavioral and biological approaches under the guidance of a sleep specialist. People can change “behaviors like sleep habits—what they’re doing to wind down, how they’re structuring their day, what they do when…

IF YOU’RE TEMPTED to dig deep with a cotton swab, don’t do it! Earwax is a normal product of being human—some people simply have a little extra, says Cher Zhao, M.D., a pediatric ear, nose, and throat specialist at Mass General Brigham, who adds that genetics and age can determine how much wax you produce. WHAT IS EARWAX, EXACTLY? Earwax, known medically as cerumen, is made of oily secretions from the outer two-thirds of the ear canal mixed with dead skin, and it does an important job, Dr. Zhao explains: “It cleans, lubricates, and protects the ear canal by trapping dirt, dust, and other small debris.” But as with anything else, too much of this good thing can become a problem, potentially affecting your hearing or causing pain, itching, or…

Why would a doctor recommend a vibrator? Well, first, there’s interesting history behind physicians’ shifting views of these sex toys: In the early 1900s, doctors used electric vibrators in their offices to elicit orgasm as a standard treatment for “hysteria.” Their female patients (who never seemed to get cured!) would dutifully go for weekly “treatments.” But by the 1970s, some doctors cautioned that women who used them were at risk of becoming “vibrator dependent.” Fast-forward to today. Vibrators are commonly not just used for sexual pleasure, but also recommended by enlightened doctors for sexual health. For starters, regular vaginal stimulation helps maintain lubrication and elasticity. Many women require the extra stimulation of a clitoral vibrator to achieve orgasm, sometimes because of aging, diabetes, or vascular disease. Vibrators can also be…

When actress Lili Lim heard stories of people with long COVID in late 2020, she was angry. Lili, 27, has had myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS), which can also be triggered by a virus, for five years. “We’ve known for decades that viruses can cause long-term health problems, so why do we not understand how it happens or what to do about it?” she asks. Now active in the Long Covid Alliance, a network of patient-advocates and scientists, Lili helps raise awareness of postviral illnesses. “Those of us in the ME/CFS world know how medicine disregards people with unexplained illnesses,” says Oved Amitay, CEO of Solve ME/CFS, which is part of the Alliance. “We wanted to spare COVID long-haulers that suffering.” Researchers too are sharing information about similarities between the…

ACTIVE 15 MIN. TOTAL 15 MIN. SERVES 4 3 cups macadamia nut milk or nut milk of choice3 cups frozen riced cauliflower½ cup old-fashioned rolled oats2 Tbsp chia seeds1 tsp pure vanilla extract½ tsp ground cinnamon Kosher salt1 Tbsp olive oil3 small Gala apples, cored and cut into ½-in. pieces½ cup walnuts, roughly chopped1 Tbsp maple syrup, plus more for serving¼ tsp five-spice powder, plus more for serving 1. In medium saucepan, combine milk, cauliflower, oats, chia seeds, and vanilla. Cook on medium-low, stirring occasionally, until most of liquid is absorbed, 10 to 12 min. Remove from heat and stir in cinnamon and a pinch of salt. 2. Meanwhile, heat oil in large skillet on medium-high. Add apples and cook 1 min. Add walnuts, toss, and cook, tossing once more,…