2018-12-01 Prevention.pdf

Understanding

Medicare Part D isn’t your full-time job. It’s ours. We’ve teamed up with eHealth, whose helpful team of licensed insurance brokers can provide advice tailored to your specific prescription needs and help find a plan with the lowest costs to you. Talk to a licensed insurance broker today at 844-280-1944 TTY: 711 for FREE advice.*

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S L I M M G H O L I DAY R EC I PES IN

December 2018

®

Live Longer & Better

Top 10 Health Breakthroughs of the Year

Fire Up Your Metabolism More Joy, Less Stress 6 Expert Strategies

Tricks for a Sharper Brain

DON’T GE T SIC THIS K WINTER p. 52

Contents 44 10 Things You

52 How to Stay

62 Speed Up

Need to Know About Your Eyes

Well All Winter

Your Metabolism

Simple ways to keep them healthy for life.

Make this the year you don’t get sick! Protect yourself with immune boosters, natural solutions, and more.

Burning calories is about to get easier.

ERIKA LAPRESTO.

DECEMBER 2018

Home Remedies Peppermint’s useful for a lot more than candy canes: It can improve energy, soothe pain, and clear stuffed sinuses. Learn more on page 20.

66 Holiday Stress,

72 The Best

80 Eat, Drink,

Solved

Breakthroughs of 2018

and Be Healthy

These innovations could change your life.

Smart strategies for a guilt-free season.

Whatever is worrying you this season, we have expert advice you can put into practice right away.

DECEMBER 2018 · PREVENTION.COM

1

Contents

30 10 Mind & Body Spot a health scam.

14 Food Dinner under $10

17 Fitness Exercise for your brain

18 Gift Guide Good-for-you finds

Everyday Health 20 Natural Remedies The power of peppermint

22 Problem Solved Shake off brain fog.

24 Natural Fixes Simple balance boosters

26 The Ob/Gyn Is In

52

28 Good Food Eat for stronger bones.

30 Does It Work? Activated charcoal

32 Healing Move Energize your arms.

34 Beauty Dry-weather secrets

38 Breakfast On the Go An easy lox wrap

Family 88 Make the Season Safe Smart tips for every age

90 Snack on This! Healthy, tasty treats

92 Happy, Healthy Pet Travel

Avoid weight-gain creep.

2 PREVENTION.COM · DECEMBER 2018

Keep those tails wagging.

In Every Issue 4 Editor’s Note 40 Reality Check 5 myths about nuts 96 Brain Games Fun puzzles to sharpen your mind

Cover Stories 80 Slimming Holiday Recipes 72 Live Longer & Better 62 Fire Up Your Metabolism 66 More Joy, Less Stress 22 Tricks for a Sharper Brain 52 Don’t Get Sick This Winter Cover: Getty Images.

FROM LEFT: GETTY IMAGES; ANDREA DE SANTIS; THE VOORHES.

Pulse

40

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EDITOR’S NOTE

HOLIDAY PEACE now, my family drove from Chicago to upstate New York on Christmas Eve. A huge blizzard hit near Erie, PA, and any of you from that area know exactly what the highway looked like: cars on the side of the road rapidly collecting walls of snow, the headlights of snowplows barely visible. My dad safely guided our station wagon to a motel, where we got the very last room. A Christmas miracle, but I was concerned: Would Santa know where we were? My mother promised that he would, but after scrutinizing the clearing weather, my father decided we could make it the rest of the way. I’ll never forget how carefully he drove, into the small hours of Christmas Day. I had a sense that my parents were nervous, but I wasn’t scared—because my mom said Santa would ind us, and my dad was at the wheel. Today, my family makes a similar trip in reverse, from New York City to Illinois, and the 14-hour drive is one of the things I most look forward to. It’s the peace between all the holiday prep and our delightfully raucous four-families-in-eight-days festivities. (We’ve faced scary weather only once so far, and my husband navigated us through it with such aplomb that I would have married him again right there on the of-ramp of the George Washington Bridge.) I hope you all have a moment of calm this season—our story on stress on page 66 should help!—and I’d love to hear what that is for you. Email [email protected], and enjoy the season.

4 PREVENTION.COM · DECEMBER 2018

May you have a fuzzyrobe-andslippers kind of holiday, like I did in the ’80s and my son does now!

LEFT: PETER ROSA/STUDIO D.

WHEN I WAS ABOUT 6, the age my son is

FEEDBACK

Connect with us! Send us your opinions, questions, and great ideas. We love to hear from you at [email protected]. Look for your thoughts in print in 2019! STATEMENT OF OWNERSHIP, MANAGEMENT AND CIRCULATION 1 2 3 4 5 6 7

Publication Title: Prevention Publication Number: 0509-4700 Filing Date: October 1, 2018 Issue Frequency: Monthly Number of Issues Published Annually: 12 Annual Subscription Price: $36.00 Complete Mailing Address of Known Office of Publication: 300 West 57th Street, New York, NY 10019. Contact Person: Kolin Rankin, Telephone (Include area code) (212) 649-2816 8 Complete Mailing Address of Headquarters or General Business Office of Publisher: 300 West 57th Street, New York, NY 10019. 9 Full Names and Complete Mailing Addresses of Publisher, Editor, and Managing Editor: Publisher: Kassie Means, 300 West 57th Street, New York, NY 10019. Editor: Sarah Smith, 300 West 57th Street, New York, NY 10019. Managing Editor: Kim Cheney, 300 West 57th Street, New York, NY 10019. 10 Owner: Hearst Magazines, Inc. Complete Mailing Address: 300 West 57th Street, New York, NY 10019. Stockholders of Hearst Communications, Inc. are: Hearst Communications, Inc., registered office: 300 West 57th Street, New York NY 10019. 11 Known Bondholders, Mortgagees, and Other Security Holders Owning or Holding 1 Percent or More of Total Amount of Bonds, Mortgages, or Other Securities: None 12 Tax Status: Not Applicable 13 Publication Title: Prevention 14 Issue Date for Circulation Data Below: September-18 15 Extent and Nature of Circulation Average No. Copies Each Issue During Preceding 12 Months A. Total Number of Copies (Net press run): 807,897 B. (1) Mailed Outside-County Paid Subscriptions Stated on PS Form 3541 (Include paid distribution above nominal rate, advertiser’s proof copies, and exchange copies): 321,232 (2) Mailed In-County Paid Subscriptions Stated on PS Form 3541 (Include paid distribution above nominal rate, advertiser’s proof copies, and exchange copies): n/a (3) Paid Distribution Outside the Mails Including Sales Through Dealers and Carriers, Street Vendors, Counter Sales, and Other Paid Distribution Outside USPS®: 101,355 (4) Paid Distribution by Other Classes of Mail Through the USPS (e.g., First-Class Mail): n/a C. Total Paid Distribution (Sum of 15b (1), (2), (3), and (4)): 422,587 D. (1) Free or Nominal Rate Outside-County Copies included on PS Form 3541: 24,179 (2) Free or Nominal Rate In-County Copies Included on PS Form 3541: n/a (3) Free or Nominal Rate Copies Mailed at Other Classes Through the USPS (e.g., First-Class Mail): n/a (4) Free or Nominal Rate Distribution Outside the Mail (Carriers or other means): 1,706 E. Total Free or Nominal Rate Distribution (Sum of 15d (1), (2), (3), and (4)): 25,885

6 PREVENTION.COM · DECEMBER 2018

F. G. H. I

Total Distribution (Sum of 15c and 15e): 448,472 Copies Not Distributed: 359,424 Total (Sum of 15f and 15g): 807,897 Percent Paid (15c divided by 15f times 100): 94.23%

16A. Requested and Paid Electronic Copies: 40,494 B. Total Requested and Paid Print Copies and Requested/Paid Electronic Copies (Line 15c): 463,081 C. Total Requested Copy Distribution (Line 15f) and Requested/ Paid Electronic Copies: 488,966 D. Paid and/or Requested Circulation (Both Print & Electronic Copies: 94.71% No. Copies of Single Issue Published Nearest to Filing Date 15A. Total Number of Copies (Net press run): 799,863 B. (1) Mailed Outside-County Paid Subscriptions Stated on PS Form 3541 (Include paid distribution above nominal rate, advertiser’s proof copies, and exchange copies): 337,723 (2) Mailed In-County Paid Subscriptions Stated on PS Form 3541 (Include paid distribution above nominal rate, advertiser’s proof copies, and exchange copies): n/a (3) Paid Distribution Outside the Mails Including Sales Through Dealers and Carriers, Street Vendors, Counter Sales, and Other Paid Distribution Outside USPS®: 84,201 (4) Paid Distribution by Other Classes of Mail Through the USPS (e.g., First-Class Mail): n/a C. Total Paid Distribution (Sum of 15b (1), (2), (3), and (4)): 421,924 D. (1) Free or Nominal Rate Outside-County Copies included on PS Form 3541: 25,439 (2) Free or Nominal Rate In-County Copies Included on PS Form 3541: n/a (3) Free or Nominal Rate Copies Mailed at Other Classes Through the USPS (e.g., First-Class Mail): n/a (4) Free or Nominal Rate Distribution Outside the Mail (Carriers or other means): 7,500 E. Total Free or Nominal Rate Distribution (Sum of 15d (1), (2), (3), and (4)): 32,939 F. Total Distribution (Sum of 15c and 15e): 454,863 G. Copies Not Distributed: 345,000 H. Total (Sum of 15f and 15g): 799,863 I Percent Paid (15c divided by 15f times 100): 92.76% 16A. Requested and Paid Electronic Copies: 52,100 B. Total Requested and Paid Print Copies and Requested/Paid Electronic Copies (Line 15c): 474,024 C. Total Requested Copy Distribution (Line 15f) and Requested/ Paid Electronic Copies: 506,963 D. Paid and/or Requested Circulation (Both Print & Electronic Copies: 93.50% 17 Publication of Statement of Ownership: If the publication is a general publication, publication of this statement is required. Will be printed in the December 2018 issue of this publication. 18 Signature and Title of Editor, Publisher, Business Manager, or Owner: Kassie Means, Publisher

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Pulse HEALTH & WELLNESS NEWS & BREAKTHROUGHS

Winter Workout Boost Exercising in the chill may not sound appealing, but it’ll help you burn more fat, says research from Sanford Burnham Prebys Medical Discovery Institute. Lower temps plus exercise activate a certain peptide in muscles that helps cells burn more fat than glucose. “This combination creates an ideal situation to burn more calories,” says Muthu Periasamy, Ph.D., study author and professor at SBP Lake Nona. “This is Olympic swimmer Michael Phelps’s secret to eating 10,000 calories a day and staying slim—he swims in cold water.” So consider bundling up and taking a long walk in the snow.

GETTY IMAGES.

DECEMBER 2018 · PREVENTION.COM

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PULSE / MIND & BODY

BRAIN NEWS

Here’s a new twist on the placebo effect. Researchers at the Northwestern University Feinberg School of Medicine gave chronic pain patients a sugar pill, told them it was a placebo, and took MRIs of their brains. Those whose pain was lessened all had similar brain anatomy (a larger cortical sensory area) and similar psychological traits (like being more emotionally self-aware). Researchers can now see why placebos work for only some people, which may lead to drug-free treatments in the future—attractive, as patients could avoid the side effects and addictive properties of some meds.

SPOT HEALTH SCAMS To help keep you from draining your holidayspending budget on wellness scams, a team of health pros from the University of British Columbia have ID’d deceptive marketing techniques often featured in ads for health products that don’t live up to their claims. Red flags of possible fraud: • celebrity endorsements • the claim of a limited supply • technical language that’s really just jargon, repetition, or made-up words • extraordinary claims that seem unrealistic • before-and-after photos • the promise of a free gift or sample Overall, legit ads won’t guarantee fast results or use testimonials to draw you in, says Bernie Garrett, study author and associate professor at UBC School of Nursing in Vancouver.

LEVI BROWN/TRUNK.

A NOVEL WAY TO TREAT PAIN?

’Tis the Season for Giving Back These days, technology makes donating to your favorite cause easier—and more fun—than ever. We’ve rounded up four smartphone apps that help beneit others’ health and well-being, and most kick up your own wellness too!

WALK FOR A DOG Walking your pup is a good workout for both of you, and with this app you’ll also support less fortunate doggies. For each dog walk, you can earn donations for the animal charity of your choosing. So far, over 30 million walks have helped 7,000 shelters and rescues nationwide.

GETTY IMAGES (3).

BINGE DRINKING AND THE HEART Over-imbibing could hurt your ticker. Researchers from Vanderbilt University School of Nursing examined self-reported drinking habits data of 5,000 young adults ages 18 to 45. Men who frequently binge drank had higher systolic blood pressure and cholesterol levels (two heart disease risk factors) than those who drank less often. Female binge drinkers didn’t experience a rise in blood pressure or cholesterol, but they showed higher blood glucose levels than those

DONATE A PHOTO This app by Johnson & Johnson uses what we all have in our phones— photos—to do good. For every photo you upload to the app, $1 is donated to a charity like Operation Smile or Feeding America.

FOREST Disconnecting provides a mental lift. Here, you “plant” virtual trees; they grow when you don’t touch your phone, and you earn virtual coins. When you spend them, Forest donates to an org that plants real live trees all over the world.

CHARITY MILES Select one of 40 organizations; then, for every mile you walk, run, bike, or even dance, the app automatically donates to your selection. To date, 100,000,000 miles have been moved and over $2.75 million has been raised.

who abstained; chronically high blood sugar can lead to type 2 diabetes, a heart disease risk factor. Wondering what defines binge drinking? The National Institute on Alcohol Abuse and Alcoholism says it’s four drinks for women and five for men over about a two-hour period.

16

U.S. ADULTS BINGE IN DRINKS ABOUT FOUR TIMES A MONTH, ACCORDING TO THE CENTERS FOR DISEASE CONTROL AND PREVENTION. DECEMBER 2018 · PREVENTION.COM

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PULSE / BEAUTY

ONE SHOW YOUR LIPS SOME LOVE Lip oils are a terriic new nourishing treatment. They’re enriched with natural extracts like coconut oil to seal in hydration and vitamins E and C to moisturize, helping to powerfully ight chapping and lakes. Plus, many leave behind a subtle, lattering hint of tint. Prevention Picks Kiehl’s Love Oil for Lips ($19, kiehls.com) ChapStick Total Hydration Vitamin Enriched Tinted Lip Oil ($7, Target)

12 PREVENTION.COM · DECEMBER 2018

Chronic inflammation can contribute to signs of aging, so this anti-inflammatory nutrient—found in salmon, walnuts, and flaxseed oil—can improve your complexion from the inside out. “Omega-3s can also help skin’s hydration, as they improve skin cells’ ability to keep water in and irritants out,” says dermatologist Mona Gohara, M.D., an associate clinical professor of dermatology at Yale University.

LIPS: GETTY IMAGES.

BEAUTY NEWS

THAT’S HOW MANY SERVINGS OF FOODS HIGH IN OMEGA-3S YOUR SKIN NEEDS DAILY.

INGREDIENT ID

Get Glowing Skin With Clay

CLAY: DANIELLE OCCHIOGROSSO DALY.

One of today’s trendiest beautifying ingredients is actually thousands of years old: clay. It’s now gotten a sophisticated refresh, popping up in everything from cleansers to spot treatments. Masks are a great choice because you can pick one based on your skin type. “If you have oily or combination skin, apply a clay face mask—one with rhassoul or French green clay is best—to shiny areas once a week,” says dermatologist Ava Shamban, M.D., assistant clinical professor of dermatology at the UCLA-Geffen School of Medicine. “Kaolin or rose clay is milder and a good choice for sensitive skin.”

Prevention Picks Olay Fresh Reset Pink Mineral Complex Clay Face Mask Stick ($10, drugstores) L’Oréal Paris Pure-Clay Detox & Brighten Cleanser ($7, lorealparisusa.com)

SUPERFOOD OF THE MONTH:

NOODLES

15-Minute Meal Under $10 Soba Salad with Chicken SERVES 4

1

2

3

4

Cook 8 oz soba noodles, adding 1 cup frozen shelled edamame during the last minute of cooking. Drain; run under cold water to cool.

Toss 8 oz shredded purple cabbage with 2 cups shredded cooked white-meat chicken and 2 thinly sliced scallions.

In a food processor, finely chop ½ lb carrots (cut into ½-in. pieces) along with 2 Tbsp finely grated fresh ginger, ¼ cup rice vinegar, 1 Tbsp low-sodium soy sauce, and 2 tsp light brown sugar.

With the processor running, slowly add ¼ cup canola oil until fully incorporated. Toss ¼ cup with noodles, then fold in chicken mixture. Serve with remaining dressing and sprinkle with sesame seeds if desired.

$1.10

11¢

$3.25

Total: $8.22 NUTRITION (per serving) 408 cal, 37 g pro, 54 g carb, 14 g fiber, 4 g sugars (0 g added sugars), 7 g fat (1 g sat fat), 60 mg chol, 234 mg sodium

RAYMOND HOM. PHOTO

$3.76

PULSE / FOOD

Americans consume the most pasta of any country in the world at 6 billion pounds a year. Mangia!

KNOW YOUR NOODLES

Good news for pasta lovers: There are more options than ever before. But distinguishing between all the varieties—from beans to quinoa to veggies—can be a dizzying task. Marisa Moore, a registered dietitian nutritionist in Atlanta, boils down the nutritional details of your supermarket’s pasta aisle.

PASTA: GETTY IMAGES.

LEGUME

Pastas made of chickpeas, lentils, or beans have more fiber and protein than traditional grain varieties. “Chickpea has a texture similar to regular pasta and packs 8 g of fiber and 14 g of protein per serving,” says Moore. Brands we love: Barilla, Explore Cuisine, Banza, Pow

WHOLE GRAIN

“Noodles made from whole grains like quinoa, whole wheat, and the ancient grain einkorn have a nutty flavor, and they may have double the fiber of regular pasta,” Moore explains. Experiment with cooking time to achieve your perfect bite. Brands we love: Jovial, Ancient Harvest

VEGGIE

Dried veggie pastas are usually regular pastas made with vegetable powders. “Their nutrient profile is typically similar to white pasta,” says Moore. Zoodles, spiralized fresh veggies (zucchini ones were the first), are a healthy noodle stand-in. Brands we love: CeCe’s Veggie Co., Ronzoni, Eden

REGULAR

“Traditional pasta is often made of refined wheat flours that may have been enriched with iron and B vitamins,” says Moore. “I eat it—it’s a great base for adding fresh vegetables to your meal.” Find it dried or fresh. Brands we love: Colavita, 365 Brand, De Cecco, Buitoni

DECEMBER 2018 · PREVENTION.COM

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PULSE / FITNESS

M

aintaining a healthy weight is good for your overall health, but it may also help you fight the flu. Obesity increases a person’s risk for severe complications from the flu, and a study in The Journal of Infectious Diseases found that obese adults infected with it shed the virus for a longer time than those who aren’t obese; this means they’re potentially contagious longer. Exercising to lose pounds may help keep you and others healthy—these tips can help you stay active on even the busiest days this season.

›› DO SHORT ›› USE YOUR WORKOUTS CALENDAR “One set of five to 10 weight exercises should only take 10 to 20 minutes to complete, plus it satisfies all your fitness needs at once,” says Michael Lipowski, CEO at Pure Physique in Shrub Oak, NY.

“Mark down the days you have plans, then write in workouts in blocks of free time. Planning ahead makes you more likely to stay on track,” says Danny Mackey, head coach and manager of the Brooks Beasts, a Brooks Track Club.

›› PLAY

“If you have kids, sneak in exercise moves at indoor or outdoor playgrounds; use monkey bars for pull-ups or work your core by swinging,” says Karl Smith, director of residential well living at Cortland Partners in Atlanta.

16 PREVENTION.COM · DECEMBER 2018

BOOST ›› STEPS “Get in extra steps and burn more calories by parking farther away at the store, or take the stairs instead of the escalator,” says Sarah Sheppard, health educator at the University of Richmond in Virginia.

MILLION THIS MANY DOSES OF THE FLU VACCINE— A RECORD NUMBER— WERE PRODUCED AND DISTRIBUTED DURING THE 2017–2018 FLU SEASON, ACCORDING TO THE CENTERS FOR DISEASE CONTROL AND PREVENTION.

GETTY IMAGES (4).

155.3 Slim Down, Stay Well

MIND R X

BOOST MEMORY WITH EXERCISE

Even a light workout could improve your memory, according to a small study by neuroscientists at the University of California, Irvine. Brain scans of a small group of healthy young adults who did a mild workout such as yoga or tai chi for 10 minutes showed better connectivity

The Menopause Debate

Research has been mixed on the link between exercise and early menopause— some studies have suggested that physically active women may be at lower risk of menopause before age 45, while others have

between parts of the brain involved in memory. Researchers say the particular brain region affected by exercise plays a role in creating new memories and is one of the first to deteriorate with age. The team is now studying whether a light workout has the same effect on older adults.

found evidence pointing to the opposite. Now a recent study in Human Reproduction brings new information to the debate: It found no association between exercise habits and early menopause. University

of Massachusetts researchers analyzed 22 years’ worth of data from over 107,000 women and saw no significant difference in risk of early menopause between the most active and the least active ones.

DECEMBER 2018 · PREVENTION.COM

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Presents for All! Give the gift of wellness this season: From cozy and ergonomically correct slippers to mason jar gardens, our roundup of the best health-promoting presents will have everyone feeling their best.

FOR THE RUNNER Trekz Air are lightweight wireless headphones that let outdoor exercisers hear music and what’s going on around them, helping keep them safe. ($150, aftershokz.com)

FOR THE FOODIE This set of Gaea extra virgin olive oil and vinegar from Greece is right for anyone who appreciates the flavor of quality ingredients—plus, the hand-painted bottles are reusable. ($35, gaeaolive.com)

Fill her home with the fragrance of favorite essential oils with a pretty diffuser from DoTerra that lets her choose how often it mists. ($63, doterra.com)

18 PREVENTION.COM · DECEMBER 2018

STOCKING STUFFER Rejuvenate with Honey Belle loofah soaps in scents like Eucalyptus Peppermint and Green Tea Cucumber. ($8, ulta.com)

BOW: GETTY IMAGES.

FOR THE SCENT LOVER

PULSE / GIFT GUIDE

FOR THE JUICE LOVER This slow juicer from Hurom is a compact way to squeeze out juices and smoothies filled with nutrients. ($299, hurom.com)

FOR THE KIDS Grow a little gardener with this special-edition mason jar herb garden (basil and mint) by Ayesha Curry and Back to the Roots. ($20, backtotheroots.com)

STOCKING STUFFER FOR ANYONE Frank Green’s customizable water bottle gives owners exclusive access to the app Hydrate, which reminds you to sip. ($40, frankgreen.com)

Dark chocolate is kicked up a notch with Vosges chocolate bars in fun flavors like matcha green tea, pink Himalayan salt caramel, and more. ($8, vosgeschocolate.com)

FOR HIM & HER Vionic makes being kind to your feet trendy with the fuzzy Gemma Plush slippers for her ($80) and the shearlinglined Adler slippers for him ($100), both with arch support. (vionicshoes.com)

EVERYDAY

ERIKA LAPRESTO.

Health

20 PREVENTION.COM · DECEMBER 2018

NATURAL REMEDIES

Mint Condition Candy canes, cookies, chocolate bark— plenty of seasonal treats are made with peppermint’s signature flavor. But it isn’t just for a sweet-tooth fix: This cooling herb may also be a solution for the drowsiness, pain, and congestion that threaten your holiday cheer. Use the leaf and its essential oil to feel refreshed and healthy through the season and beyond.

FIGHT FATIGUE Exhausted from holiday shopping and decorating? Research shows that the scent of peppermint can boost how alert you feel, possibly by stimulating the nervous system. Try a DIY room spray: Put 25 drops of essential oil in a spray bottle, then fill it halfway with witch hazel. Add distilled water to fill; shake to mix.

FOOD STYLIST: CHRISTINE ALBANO. PROP STYLIST: KAITLYN DUROSS WALKER.

SOOTHE HEADACHES “Peppermint has been used for centuries for headaches because it can help relieve pressure,” says Karen Rose, master herbalist and founder of Sacred Vibes Apothecary in New York City. This may be because it regulates blood vessel dilation. Rub one or two drops of the oil on your temples.

CLEAR A STUFFY NOSE Menthol, a compound found in peppermint, is a common ingredient in cold medicine because it helps loosen mucus. Chew on one or two leaves of fresh peppermint to relieve congestion from a cold. Or try a facial steam, says Rose: Add 10 fresh peppermint leaves or 1 Tbsp dried peppermint leaves to 2 cups hot water in a large bowl and place a towel over your head to create a tent. Make sure the steam isn’t too hot, then inhale it slowly for up to 10 minutes. Adapted from The Doctors Book of Natural Healing Remedies: Hundreds of Affordable Ways to Feel Better Fast! by the editors of Prevention, © 2017. Available at prevention.com/drsbook.

DECEMBER 2018 · PREVENTION.COM

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EVERYDAY HEALTH

Problem Solved Brain Fog BY RICHARD LALIBERTE

PREVENT IT EAT STAY-SHARP FOODS

I 60%

of women 33 to 65 report frequent difficulties with concentration, recalling words and numbers, losing household items, and forgetting appointments.

t isn’t a clinical condition, but doctors know what you mean when you say you have brain fog. “It’s one of the most common complaints I hear,” says Felicia Goldstein, Ph.D., professor in the neurology department at Emory University Brain Health Center in Atlanta. Brain fog feels like forgetfulness, slow thinking, those “it’s on the tip of my tongue” moments, and difficulty concentrating. “It happens to all of us,” Goldstein says. It’s usually not reason for concern and is commonly caused by stress and lack of sleep. But chronic lapses in clarity could signal something beyond ordinary absentmindedness, such as a thyroid disorder, stroke, anemia, diabetes, depression, or Alzheimer’s disease. Try these doctor-approved tips for preventing and treating brain fog (and don’t, er, forget to talk to your doc if it persists).

22 PREVENTION.COM · DECEMBER 2018

“I highly recommend the Mediterranean diet,” Goldstein says. In one study, adults who ate ish, fruits and veggies, nuts, beans, whole grains, and olive oil scored better on memory and attention tests than peers who ate less well. Salmon is rich in vitamin B12, essential for nerve function, and omega-3 fatty acids in ish may improve attention and processing speed in people with mild cognitive impairment. Antioxidant-rich produce also supports brain itness.

GET MORE SHUT-EYE “Concentrating and maintaining attention are demanding, especially when we’re sleepdeprived,” says Jonathan Rosand, M.D., codirector of the McCance Center for Brain Health at Massachusetts General Hospital in Boston. Keep a regular wind-down routine, and put down electronic devices an hour before bed— their blue light messes with

block the activity of alerting neurons in the brain. Opt for high-protein foods, which contain amino acids that stimulate these neurons. Sip enough water, which keeps blood lowing to the brain. A 10- to 20-minute nap can clear cognitive cobwebs too. production of the snooze-promoting hormone melatonin.

BE ACTIVE

GETTY IMAGES.

Exercise keeps you sharp: It increases blood and oxygen low to the brain, improves sleep, and lowers the risk of health problems that can cloud thinking. Aim for 150 minutes of moderate aerobic activity a week. One study found that 10 minutes of low- to moderate-intensity stair walking boosted women’s working memory, attention, and reaction time better than a 50-mg dose of cafeine.

TREAT IT KEEP ENERGY FLOWING Avoid carb-heavy meals and snacks to counteract energy crashes; they can

SNIFF ROSEMARY Preliminary studies suggest that the scent of rosemary essential oil can boost performance on mental math tasks. “I place great value on home remedies and encourage people to try them as long as there’s no evidence they’ll do harm,” says Dr. Rosand.

MAKE A DATE WITH YOUR DOC If brain fog strikes suddenly, is worse than usual, or interferes with daily life, visit your doctor about it. You can ask for a blood panel that screens for diabetes, hormonal imbalances, and nutrient deiciencies. If you think medication is making you foggy, your doctor may adjust dosing or prescribe an alternative. DECEMBER 2018 · PREVENTION.COM

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EVERYDAY HEALTH

Natural Fixes Boost Your Balance at Any Age BY ANDREW WEIL, M.D.

W

Dr. Weil is founder and director of the Arizona Center for Integrative Medicine.

alking is something of a miracle. Watching a toddler practice reminds us that it’s actually a controlled fall—only our alternate-leg lunges keep us going forward rather than down. On top of that, there are many ways for this precarious practice to go awry: Balance disorders such as Ménières disease and positional vertigo, which involve inlammation or luid loss in the inner ear’s vestibular system, can make a person of any age feel dizzy or unsteady. Fortunately, drugs, surgery, or physical therapy usually resolves them. The threats that come up as we get older, however, can be more challenging to treat. Along with a healthy vestibular system, our balance depends on good eyesight, muscular coordination, and

24 PREVENTION.COM · DECEMBER 2018

strength. These attributes tend to diminish through the years, and bones get more brittle too—a dangerous combination, especially for women, who are more likely than men to experience osteoporosis. There’s much we can do, though, to remain conidently upright. Activity of all kinds tunes up our internal and muscular balance systems, and there are programs that maximize the beneits of exercise to maintain and improve stability. A few balanceboosting ideas to consider:

TRY A WOBBLE BOARD When you stand on one of these slip-resistant boards and rock from side to side, research shows that your balance will get better. In fact, participants in one study improved with three training sessions a week, each just six minutes long. Many gyms have these boards,

name of your city and “tai chi” for local options.

FIND A FUN WAY TO MOVE MORE

and you can ask a trainer to show you how to use one. Or, search online for “wobble board” or “balance board.”

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PRACTICE TAI CHI The ancient Chinese martial art features slow, luid movement. A review of 18 trials including nearly 4,000 participants found that people participating in tai chi were less likely to fall than those who took part in basic stretching programs or made lifestyle changes. Many cities have morning tai chi sessions, often held outdoors, and some are free. Libraries and schools often host classes as well. Google the

A casual way to work on your balance is simply to walk. A regular walking regimen has been shown to be highly efective— even better than some specially designed exercise programs. I’ve long advocated walking for overall health; it’s a proven method of retaining strength and cardiovascular itness as well as balance. Plus, a daily 30-minute stroll is within the grasp of most people, provides an opportunity for socializing with friends, and is free! For extra credit, turn your head and take in the sights around you as you walk, because that helps tune your vestibular system. You or an older relative might also beneit from an exercise program for seniors aimed at boosting stability. It will often include a mix of dancing, squats, one-leg stands, and gentle hops. In a Swedish study, participants who did one of these programs four times a week for six weeks had signiicant improvement in balance. Some gyms and hospitals ofer classes. You can also search for at-home balance exercises at aarp.org. DECEMBER 2018 · PREVENTION.COM

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EVERYDAY HEALTH

The Ob/Gyn Is In Weight-Gain Creep BY LAUREN STREICHER, M.D.

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Dr. Streicher is an associate clinical professor of obstetrics and gynecology at Northwestern University’s Feinberg School of Medicine.

o matter what I do, I keep gaining weight” is the phrase I hear most often in my office from my 40-plus patients. This midlife weight struggle is common, and it happened to me. I hit my late 40s and suddenly my consistent exercise routine and healthy diet weren’t working. When the scale registered 10 pounds over my ideal weight, I did what any sane person would do: I bought a new scale. But it didn’t lie, and neither did the big new lump around my middle. And in spite of my doing all the things I’d been telling my patients to do for years (avoid soda, count calories, watch portion sizes, eliminate bread), the new scale was stuck. The fact is, midlife women gain, on average, a pound and a half per year. It picks up when they hit menopause: Ninety percent of women gain at least ive pounds within a year of hitting that milestone. A few extra

26 PREVENTION.COM · DECEMBER 2018

pounds a year doesn’t seem like a lot, but if you gain one to ive pounds a year starting at age 45, by 55 you’re looking at as many as 50 extra pounds. Sometimes midlife weight gain can be attributed to eating out more, a nightly chardonnay with dinner, or, occasionally, an underactive thyroid. But more often than not, changes in two key hormones are the culprit: STRESS CAUSES CORTISOL LEVELS TO SURGE. And midlife is

hardly a Zen-like time, with kids’ college tuition, aging parents, and possibly a big life change like death or divorce. Then add in perimenopausal hot lashes, insomnia, and unpredictable periods. Yikes! All that cortisol increases your appetite and cravings for sugar and, yup, brings on weight gain and an accumulation of abdominal fat cells. A DIVE IN ESTROGEN AFFECTS THE DISTRIBUTION OF WEIGHT.

This typically starts in the midto late 40s and doesn’t change

metabolism, but it does explain why you might have a new muffin top even if you haven’t gained a pound. But a fall in estrogen indirectly afects weight gain for one important reason: It has a strong impact on the ability to get a decent night’s sleep.

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WHY SNOOZING IS KEY Disrupted sleep is about more than hot lashes—even women who aren’t awakened by these heat waves may end up tossing and turning. The metabolic changes that result from inadequate sleep are, more than anything else, what sabotage midlife eforts to lose the

weight. It leads to changes in weight regulation hormones: Disrupted sleep causes ghrelin, the hunger hormone, to increase, and leptin, the “stop eating” hormone, to decrease. Ghrelin doesn’t just increase your appetite; it makes you crave high-carb, high-calorie foods. Increased ghrelin plus decreased leptin equals weight gain. Also, when you’re exhausted, deep-dish pizza is much more appealing than steamed veggies—and exercise is less enticing than hitting the snooze button. The magic number is seven hours of shut-eye, but roughly 35% of adults routinely get less than that. A recent study showed that even one night of sleep loss can have a negative impact on metabolism. (For more on how metabolism works, see page 62.) When a woman comes to the Northwestern Medicine Program for Menopause and her number one complaint is weight gain, our irst question is not “What are you eating?” but rather “Are you sleeping?” The bottom line: Make getting a good night’s rest a priority. In case you’re wondering: When I made some life changes to decrease stress and started sleeping again, I lost the extra weight. And I’ve learned to embrace my muffin top. DECEMBER 2018 · PREVENTION.COM

27

EVERYDAY HEALTH

Good Food Build Stronger Bones BY KELSEY KLOSS

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our skeleton is literally your biggest support system, but over time it begins to weaken. Luckily, you can give your bones back a little of the mass they’ve lost with foods that help prevent osteoporosis and fractures later in life. Diet appears to play a particularly important role in the bone health of women, who experience menopause-related bone loss: In a study of more than 100,000 adults, researchers found that women with healthy diets were less likely to experience a hip fracture than those who ate less nutritiously—an association not seen in men. Add these foods to your regular menu to keep your bones sturdy for decades to come.

SWISS CHEESE It’s no myth—calcium, abundant in Swiss cheese, really will give you stronger bones. “It is required structurally because it forms and maintains healthy bones,” says Marisa Moore, a

28 PREVENTION.COM · DECEMBER 2018

registered dietitian nutritionist based in Atlanta. Your body stores calcium in your bones, making them dense and strong. This is especially important after age 30, when cells that remove old bone material become more active and those that deposit new material start to slack of. TRY THIS: For a lighter Reuben, make a sandwich with rye bread, 1 slice of Swiss cheese, pickled beets, sauerkraut, and your favorite dressing; grill until cheese is melted.

SALMON Most folks absorb only about 30% of the calcium they consume. A solution: Boost it with vitamin D, found in salmon. “Vitamin D helps stimulate the protein that carries calcium across the walls of the gut and into the bloodstream,” says Beth Kitchin, a registered dietitian nutritionist and a member of the National Osteoporosis Foundation Research Subcommittee on Nutrition and Physical Activity. There, it can be properly

of the complex pathways that help keep calcium and vitamin D levels normal,” says Kitchin. Increase your intake by eating magnesium-rich edamame, also a good source of bonethickening vitamin K. TRY THIS: Toss ½ cup cooked, shelled edamame with chile lakes, grated ginger, and a few drops of orange juice.

POTATOES

absorbed and used by your bones. (No need to eat vitamin D and calcium at the same meal.) Salmon is also rich in omega-3s, which may help lower inlammation linked to osteoporosis. TRY THIS: Top ½ cup cooked brown rice with 3 oz cooked salmon; ½ cup canned black beans, rinsed and drained; 2 Tbsp salsa; and a squeeze of lime juice.

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EDAMAME Half of Americans are low on magnesium, which, like calcium, is stored in the bones to make them sturdy. “Magnesium plays a structural role in your bones. It also plays a role in some

They are a good source of potassium, linked to greater bone mineral density in older adults. Many experts believe potassium helps bufer the efect of an acidic diet (the typical Western diet is acidic because it tends to be high in meat and low in vegetables). This is key, because when the body can’t maintain a neutral pH, it may remove alkaline calcium from the bones to balance itself. TRY THIS: Make healthy fries for two! Cut 2 large russet potatoes into ½-in.thick wedges. Spread out on a nonstick baking sheet and toss with 2 Tbsp olive oil, 1 Tbsp chopped fresh rosemary, and a pinch of salt. Bake until golden brown on the bottoms, 30 to 35 minutes. Flip and bake 10 to 15 minutes more. DECEMBER 2018 · PREVENTION.COM

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EVERYDAY HEALTH

Does It Work? Activated Charcoal BY STEPHANIE ANDERSON WITMER

A

ctivated charcoal is the ingredient of the moment, and products that contain it—black toothpaste and bath bombs, even supposedly better-for-you gray-hued ice cream—are being touted as wellness must-haves. Charcoal is “activated” when heated to high temps, making it more porous, and it is said to trap harmful substances in or on your body, preventing their absorption. Activated charcoal has long been used to ilter water and treat poisonings and drug overdoses in the ER. What’s new are companies’ broader claims, such as that it clears acne, detoxiies the body, whitens teeth, and controls odors. Here, experts separate truth from hype.

charcoal in skincare,” says Rajani Katta, M.D., a dermatologist in Texas. It is abrasive, however, so it may work to exfoliate. As for toothpaste, a review in the Journal of the American Dental Association found no evidence that charcoal toothpastes were efective; in fact, they may damage enamel, discoloring teeth. SHOULD YOU TRY IT? If you really want to. “Unless you have sensitive skin, it probably won’t harm you,” Dr. Katta says. “Still, you’re better of choosing products with proven efective ingredients.” BRANDS: Pantene, Garnier, and Origins have charcoal beauty products ($5 to $30). Colgate and Desert Essence make toothpastes that contain it ($6 to $20).

WELLNESS ITEMS WHERE YOU’LL SEE IT: In under-

BEAUTY PRODUCTS WHERE YOU’LL SEE IT: In “detoxify-

ing” masks, cleansers, shampoos, and soaps as well as toothpastes. WHAT WE KNOW: “There’s not much research on activated

30 PREVENTION.COM · DECEMBER 2018

arm deodorants and shoe insoles that claim to squash smelliness, salves for bug bites, and charcoallined bandages, which, the companies that make them say, speed healing and mask wound odors.

Zorlex are two of many brands of bandages ($70 and up).

FOOD & DRINK WHERE YOU’LL SEE IT:

In burger buns, ice cream, cocktails, cofee, and juices, or as capsules or powders. Products claim to detoxify, cure hangovers, and even lower cholesterol or alleviate GI discomfort. WHAT WE KNOW:

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WHAT WE KNOW: Research substantiates

its odor-controlling abilities, but avoid deodorants made with charcoal and essential oils if you have sensitive skin. No research shows that activated charcoal calms itchy bug bites, but studies show that charcoal wound dressings may reduce odor and promote healing by drawing out luid and toxins. SHOULD YOU TRY IT? Yes, depending on your issue. It may de-stink your armpits or sneakers, but ask your doctor before using charcoal bandages. BRANDS: PiperWai makes a deodorant ($12 to $17). Charcoal House sells a salve ($12). Dr. Scholl’s and Odor Eaters make shoe insoles ($6 to $19). CarboFlex and

Activated charcoal is useful for acute poisoning, but “science doesn’t show that it removes general toxins from the body,” says Kristen Smith, M.S., R.D., a dietitian and spokesperson for the Academy of Nutrition and Dietetics. There’s no evidence that it can treat hangovers or lower cholesterol; indings on whether it eases GI issues are preliminary and mixed. SHOULD YOU TRY IT? Probably not, says Smith. “Activated charcoal binds to toxic substances when you’re poisoned,” she says, “so it can also bind to things you don’t want to remove, like nutrients.” BRANDS: Pressed Juicery and Dirty Lemon charcoal juices ($6 to $8), Nature’s Way and Nature’s Bounty capsules ($6 to $7), and powders online and in health-food stores ($5 to $20). DECEMBER 2018 · PREVENTION.COM

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EVERYDAY HEALTH Keep your shoulders relaxed.

We all know computers and smartphones can take a toll on our necks. It turns out being glued to our devices also affects the nerves in our arms. That’s because nerves require regular movement just like muscles, but we often forget to stretch them throughout the day. When you do that regularly, your whole body will move more fluidly. Put down your phone and see what we mean.

32 PREVENTION.COM · DECEMBER 2018

You can stand or sit down!

CHRIS ECKERT.

Healing Move Energize Your Arms

YOUR TRAINER & EXPERT

HOW TO DO IT

NERVE STRETCH

1 2 3

Spread your arms out wide in a T shape and make a “Stop in the Name of Love” motion with both hands. Stretch fingers away from each other and slowly angle your fingertips back toward your face. Keep your middle fingers pointing up and your elbows pointing down toward the floor. Think about reaching the entire arm bone away from you rather than pushing your hand away. You should feel nerves stretching down both arms.

Katy Bowman, who provided the instructions and is shown here, is a biomechanist and movement teacher. She also directs and teaches at the Nutritious Movement Center Northwest in Sequim, WA. This is adapted from her book Don’t Just Sit There.

MOVE BOOSTER MAKE THE STRETCH MORE DYNAMIC:

After holding this position, exercise your nerves even more by bending your wrists, pointing fingers toward the floor, then pulling them back up. Do this slowly 10 times. DECEMBER 2018 · PREVENTION.COM

33

EVERYDAY HEALTH

Beauty Protect Your Skin in Dry Weather

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he skin below your chin needs some extra TLC this time of year, so it makes sense to have a smart hydration strategy. “Dryness is especially common in the winter as the humidity levels drop drastically,” says Marina Peredo, M.D., a dermatologist based in Smithtown, NY. “During these months, the water in your skin evaporates more quickly than in the humid summer months.” Use these tips from Dr. Peredo and other experts to get smooth and silky from head to toe.

WAKE UP YOUR SKIN: A few times a week, use a dry brush to exfoliate your body and stimulate your lymphatic system. “Starting at your hands and feet, brush your skin upward toward your heart in short, irm strokes. For your chest,

34 PREVENTION.COM · DECEMBER 2018

back, and stomach, use a circular counterclockwise motion,” says Erica Parker, celebrity aesthetician at Michael Todd Beauty. PREVENTION PICK: The Body Shop Cactus Long Handle Body Brush ($15, thebodyshop.com)

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PREP IN THE MORNING

EVERYDAY HEALTH

SHIELD YOUR KISSER: “To protect your smile from the drying efects of a hot shower, swipe on lip balm before turning on the water,” says celebrity makeup artist Matin Maulawizada. PREVENTION PICK:

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Eos Organic Pure & Free Stick ($4.50 for two, drugstores)

USE HYDRATING CLEANSERS GO WITH AN OIL: If your skin lakes even after you’ve applied lotion, it’s time to take a closer look at the products you’re using. “Avoid cleansers that contain harsh detergents like ammonium lauryl sulfate, which can make your skin dry out faster,” says Dr. Peredo. A better option? Use washes enriched with oil such as argan, jojoba, or sunlower seed, which both cleanse and moisturize. PREVENTION PICK: Nivea Foaming Oil Body Wash ($10, drugstores)

MOISTURIZE TWICE EVERY DAY LOTION UP AFTER SHOWERING: “To ight dryness, look for a body cream formulated with ceramides or fatty acids to bind skin cells and prevent scaly skin,” says Ted Lain, M.D., a dermatologist in Austin. “Also look for humectants like hyaluronic acid and glycerin, since they bring in moisture.” PREVENTION PICK: Jergens Shea Butter Wet Skin Moisturizer With Shea Oil ($9, ulta.com)

SOFTEN SKIN OVERNIGHT: “Constant exposure to cold, dry air and moisturezapping indoor heat will leave your body parched by day’s end,” says Dr. Peredo. To the rescue: a dose of body oil. It will quickly sink in to calm tight, itchy skin before bedtime. PREVENTION PICK: Comodynes Huile Splendeur ($26, comodynes.net) DECEMBER 2018 · PREVENTION.COM

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FOOD

Spread each flatbread with 3 Tbsp yogurt, leaving a 1-in. border. Sprinkle with seasoning mix and scallions. Top with smoked salmon and season with ¼ tsp black pepper, then lavash flatbreads scatter shredded lettuce on top. Fold in Tbsp Greek yogurt Tbsp everything-bagel seasoning mix sides and roll up to enclose filling. Wrap in parchment or foil and refrigerate up to 1 day. scallions, thinly sliced

ACTIVE 10 MIN. TOTAL 10 MIN. MAKES 2 WRAPS

2 6 3 2 3 oz sliced smoked salmon Black pepper 1 cup shredded romaine lettuce

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NUTRITION (per wrap): 310 cal, 23 g pro, 41 g carb, 6 g fiber, 5 g sugars (2 g added sugars), 7 g fat (2 g sat fat), 16 mg chol, 650 mg sodium

MIKE GARTEN. FOOD STYLING: SIMON ANDREWS. PROP STYLIST: SARAH SMART.

Breakfast On the Go “Everything Bagel” + Lox Wraps

SWEET RAISINS

CRUNCHY BRAN FLAKES

PLOT TWIST WE ADDED BANANA SLICES

®, TM, © 2018 Kellogg NA Co.

REALITY CHECK

5 Myths About Nuts

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ot too long ago, nuts— and not just chocolatecovered ones—were considered a dieting vice. Now they’re everywhere, in the form of nut butters, nut milks, and nut crackers and cookies as well as endless trail mix combos. So what gives— how nuts should you go with them, what are your best options, and how about allergies? Here, experts take a crack at providing answers. BY MARTY MUNSON ILLUSTRATIONS BY ANDREA DE SANTIS

MYTH #1 Almond butter is healthier than peanut butter. MYTHBUSTER

Almond butter is not all that different from peanut butter—or walnut, cashew, or any of the other nut butters on the market. Both almond butter and peanut butter contain healthy fats, some protein, and fiber; while there are a few slight differences, choosing one over the other won’t have a big impact on your nutrition, says Kristen Frie, R.D.N., a dietitian at the Mayo Clinic Healthy Living Program: “The important thing is getting the most natural nut butter. It should have just nuts and maybe a little salt on the ingredient list.” Things to avoid: partially hydrogenated oils (a source of unhealthy trans fat) or added sugars like cane syrup.

DECEMBER 2018 · PREVENTION.COM

41

REALITY CHECK

MYTH #2 Nuts make you gain weight. MYTHBUSTER Although they are high

in fat and therefore calories, “nuts may actually help you maintain your weight and can be helpful in weight-loss programs,” says Frank Hu, M.D., chair of the department of nutrition at the Harvard T.H. Chan School of Public Health. That’s because the fiber, fat, and protein in nuts may keep you full, helping you stave off snacking. Stick to a small handful (about 1 oz) as a serving size, and if you can’t resist a second or third portion, buy them in the shell, “so you have to spend time cracking them,” says Joan Sabate, M.D., professor of nutrition at Loma Linda University School of Public Health. That way your belly has time to send your brain “I’ve had enough!” signals.

MYTH #3 Nuts are a great source of protein. MYTHBUSTER Nuts do have protein, but they shouldn’t be your primary source, because there are ways to get more of it for fewer calories. “A serving of almonds provides only 6 grams of protein,” says Frie. “That’s around the same amount as an egg, but the nuts will have double the calories.” By all means eat them, but you’ll likely want to incorporate other protein sources, such as soy, avocado, eggs, dairy, or animal protein, into your diet. You may also need to add a protein to your breakfast if you opt for nut milk over dairy or soy milk in your cereal, adds Frie.

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MYTH #4 If you’re allergic to peanuts, you’re allergic to all nuts. MYTHBUSTER “It’s possible to have

allergies to both peanuts and tree nuts, but many people are only allergic to one or the other,” says David Stukus, M.D., a fellow of the American College of Allergy, Asthma, and Immunology. Peanuts are actually legumes, and they have different allergy-triggering compounds than tree nuts like walnuts and pecans. And if you’re allergic to one tree nut, you may not be allergic to all, but some contain similar compounds. “If you’re allergic to pecans, you’re very likely to be allergic to walnuts,” says Sandra Hong, M.D., a staff allergist and immunologist at the Cleveland Clinic. The same goes for cashews and pistachios, she says.

MYTH #5 Roasted nuts aren’t healthy. MYTHBUSTER Raw

ones are best, but that doesn’t mean roasted nuts are bad for you. Since they lose moisture during cooking, roasted nuts can be slightly higher in calories than raw nuts. And while roasting may lower the quantity of some nutrients, a roasted nut is healthier than no nut. Opt for a dry-roasted variety, and consider those coated in chocolate a treat rather than your go-to snack. And if you don’t like raw or unflavored nuts, try cooking with them instead—use crushed almonds in place of breadcrumbs to coat fish, or swap walnuts in for croutons on a salad.

BODY

10 THINGS YOU NEED TO KNOW ABOUT

Your

Eyes BY JESSICA BROWN

44 PREVENTION.COM · DECEMBER 2018

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YOU USE THEM CONSTANTLY— INCLUDING TO READ THIS SENTENCE!—YET IT’S EASY TO TAKE THEM FOR GRANTED. HELP KEEP THEM HEALTHY AND PROTECT YOUR VISION.

BODY

1

YOU NEED AN EYE EXAM— EVEN IF YOU’RE SEEING FINE

2

SMART MOVE: Get a baseline dilated eye exam by age 40—dilation allows the doctor to check tissues in the back of the eye such as the optic nerve and macula. See an eye doctor for this, since she will have formal training in detecting eye diseases. How often you need follow-ups depends on what your doctor finds, but if your eyes are in good condition, you’re under age 65, and you don’t have risk factors, you may not need another exam for three to four years.

MORNING RED EYES COULD BE A SIGN OF BIGGER ISSUES

If you wake up with redness only once in a while, you may simply be tired. Allergies, air conditioning and fans, and irritating cosmetics are other common causes. But if your eyes are always red, see your ophthalmologist. Constant redness can be a sign of systemic conditions such as diabetes and autoimmune disease, and there are some cancers of the eye that can cause redness.

46 PREVENTION.COM · DECEMBER 2018

SMART MOVE: Log how often you see redness and tell your M.D., who may refer you for tests. But don’t panic over a new red spot: It’s probably a subconjuctival hemorrhage (burst blood vessel). These are typically from vomiting or violent coughing or sneezing, and usually harmless. But if you experience them often, talk to a doctor to rule out a blood clotting disorder.

FROM TOP: MARK HOOPER; GETTY IMAGES.

Here’s why: Your vision may be dandy, but that doesn’t necessarily mean your eyes are healthy. “People often don’t realize that many eye conditions, such as glaucoma and retinal tears or tumors, can be totally asymptomatic in the early and even middle stages,” says Christopher Starr, M.D., an ophthalmologist at Weill Cornell Medicine in New York City. If you put off eye exams until you experience symptoms like blurry vision, the damage could already be irreversible. But on a positive note, the CDC estimates that early diagnosis and treatment can prevent half of visual impairment.

3

LASIK ISN’T THE ONLY WAY TO PERMANENTLY CORRECT YOUR VISION

GETTY IMAGES.

It has helped many people attain clear vision without the need for glasses or contacts, but like any surgery, LASIK is not for everyone. People with thin or irregular corneas, severely dry or allergic eyes, or an extremely high eyeglass prescription— nearsighted or farsighted— might consider other options (see below). Side effects are possible too— a recent FDA study found that while the overall prevalence of visual symptoms decreased, over 40% of people reported new ones such as dry eyes, nighttime glare, halos, and starbursts after LASIK surgery. SMART MOVE: Weigh all your options with an ophthalmologist. Along with LASIK, ask about advanced surface ablation (known as PRK, LASEK, EBK), another common laser procedure that may be a good choice if you have thin corneas or drier eyes.

4

BODY

YOUR COMPUTER LIKELY ISN’T RUINING YOUR EYESIGHT

While some animal studies suggest that exposure to the blue light emitted by digital devices could be a risk factor for developing age-related macular degeneration, the evidence to support this claim is not strong, says Rebecca Taylor, M.D., spokesperson for the American Academy of Ophthalmology (AAO). “Some companies are marketing special glasses and other products that supposedly protect your eyes from blue light, but they aren’t necessary,” Dr. Taylor says. However, there are other eye issues our screens can bring on, such as dry or tired eyes and headaches triggered by long hours of screen time.

SMART MOVE: Increase the magniication of the screen to help avoid these issues, and position your computer away from the glare of a window or overhead light. TRY THIS!

Every

20

MINUTES look

20 FEET away for

20

SECONDS DECEMBER 2018 · PREVENTION.COM

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BODY

5

YOUR OVERALL HEALTH AFFECTS YOUR EYES

For instance, high blood pressure can damage blood vessels in the eyes, and people with diabetes are at higher risk for various conditions, including cataracts and damage to the optic nerve that leads to progressive vision loss and glaucoma. Sleep apnea is associated with vision problems too. SMART MOVE: Do what you can to prevent these dis-

eases. Exercising, eating well, and getting quality sleep—as well as staying caught up on screenings— go a long way toward protecting your eyes.

Almost everyone needs reading glasses at some point because the eye’s lens hardens with age, making it more difficult to focus close up, says Roy Chuck, M.D., chairman of the Department of Ophthalmology and Visual Sciences at Montefiore Health System in New York City. The lens also becomes cloudier over time, making pupils less sensitive to changes in light—this is why older folks tend to need more light to read. But pharmacy readers can’t be personalized for you and, depending on your eye issues, might not be helpful.

SMART MOVE: You’ll need a prescription pair if you have a high degree of astigmatism or an abnormal curvature of your cornea. Either way, see your doc to find the right strength for you.

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FACT CHECK Wearing glasses does not make you more dependent on them. They simply correct your vision, and if you find yourself wanting to wear them more often, it’s because you’re getting used to seeing more clearly.

GETTY IMAGES (2).

6

PHARMACY READERS MAY NOT BE ENOUGH

BODY

GRAB SOME SHADES

7

CERTAIN NUTRIENTS CAN PROTECT YOUR EYE HEALTH

What you consume afects how you see. Some nutrients are known to help with certain eye issues and prevent disease, but that doesn’t mean you should run out and buy a “visionboosting” supplement.

MITCH MANDEL.

SMART MOVE: The AAO suggests

you eat healthfully and supplement according to your specific eye health needs rather than take an eye-specific multivitamin. For dry eyes, omega-3 fatty acids can be helpful for tear production and may also lower risk of mac-

Over time, the sun can harm your vision. Wear proper sunglasses year-round— ones that block 99% to 100% of UVA and UVB light—to help ward off cataracts and macular degeneration. Large sunglasses and a hat offer the most protection from eye cancers and skin cancer on the eyelids, says Rebecca Taylor, M.D., spokesperson for the American Academy of Ophthalmology.

ular degeneration, a deterioration of the retina. For people with a family history or diagnosis of macular degeneration, Dr. Taylor suggests foods—and, if needed, supplements—rich in vitamins C and E, the minerals zinc and copper, and the antioxidants lutein and zeaxanthin, which may help prevent or slow the progression of the disease. A delicious meal with vision-boosting nutrients: Serve cold-water fish such as salmon and mackerel, both of which are packed with omega-3s. Pair with a side of leafy greens like spinach and kale, which provide lutein and zeaxanthin.

BODY

8

Standard lubricating eye drops from the drugstore might be a good fix for discomfort and blurriness. But if your eyes frequently feel dry, it’s best to see an eye doctor to find out what’s causing the symptoms and tailor your treatment, says Dr. Chuck. It could be dry eye syndrome, which affects more than 3 million women—typically during or after menopause, when shifting levels of estrogen and progesterone can alter the makeup of your tears and dry out mucus membranes in your eyelids.

SMART MOVE: If the dryness isn’t improving with over-the-counter products, ask your ophthalmologist if you’ve been using the correct treatment. Tears are made up of three layers—oil, water, and mucus—and your doctor can help

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determine which component you’re short on and recommend drops to replenish it. Mild cases of dry eye can often be treated with OTC drops, but if your dryness is more serious and persistent, prescription eye drops may be necessary.

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E YE DROPS ARE NOT ALL THE SAME

BODY

9

YOUNG PEOPLE NEED TO THINK ABOUT EYE DISEASE

The four major age-related diseases—macular degeneration, glaucoma, cataracts, and diabetic retinopathy—can all strike before your senior years, though you’re more likely to get macular degeneration after age 60.

JIESH PATEL.

SMART MOVE: Genetics play a role in who and when ocular disorders strike, so tell your doctor if a family member developed an eye disease at an early age. Ethnicity is another factor: Glaucoma strikes earlier and progresses faster in African Americans, for example, although the reason is still unclear.

10 CATARACTS ARE VERY TREATABLE

By age 75, about half of all Americans have cataracts. “As you grow older, the proteins in the lens start to clump together, which makes the lens cloudy,” Dr. Starr says. SMART MOVE: Delay the onset of cataracts by making healthy lifestyle choices now, such as avoiding smoking and wearing UV-blocking sunglasses. But if cataracts appear down the road, don’t fret. At the early stages, glasses and contacts can help make your vision clearer, and surgery can help later on.

HEALTH

HOW TO STAY WELL ALL WINTER Fortify your defenses so you’re not sidelined when the next bug goes around. And if a nasty virus does break through, you’ll be on the fast track to restored health. BY JESSICA MIGALA PHOTOGRAPHS BY THE VOORHES

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HEALTH

Your coworker sprays you with a sneeze as she shules past your desk. Your spouse comes home sniling. You have that awful sinking feeling: It’s only a mater of time before you too are down for the count. The average American adult is saddled with two or three colds per year, according to the CDC (kids can get up to 10), and between 5% and 20% of us get the flu. Colder temps, combined with low humidity, make for a perfect environment for these viruses to spread, so no surprise that we tend to get sick in the winter— especially given the masses of people huddling together indoors, passing their germs back and forth. The good news is, you can make this the 54 PREVENTION.COM · DECEMBER 2018

year you’re not stuck at home, red-eyed and wrapped in your duvet. With our prevention strategies— and ways to get well faster if you do get ambushed—you’ll be ready for whatever comes your way.

4 WAYS TO B O O S T YO U R IMMUNITY

DO THIS & NOT THAT Wash well Only 5% of people washed their hands long enough to kill germs and bacteria, one study found. Scrub with soap and water for 15 seconds.

Don’t touch your face Shaking hands, then rubbing your eye or biting a nail, is how you introduce germs into your system.

Sanitize Keep a bottle of gel in your purse and car, and reach for it when soap and water aren’t available.

Never reuse a tissue Even if you’re using the unsoiled edges, it’s just too easy to touch the wrong part and spread germs around. The rule: one use and done.

Swipe with wipes When someone in the house is sick, annihilate germs on high-touch items like remotes, doorknobs, and phones with an alcohol-based wipe.

Avoid sleeping with a sickie Love him, but leave him (for a few days after he first sniffles). While you may already be infected, you’ll stay healthier on the couch.

SOURCES: NICHOLAS VAN SICKELS, M.D., ASSISTANT PROFESSOR OF MEDICINE AT TULANE UNIVERSITY; WILLIAM SCHAFFNER, M.D., INFECTIOUS DISEASE EXPERT AND PROFESSOR OF PREVENTATIVE MEDICINE AT VANDERBILT UNIVERSITY

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DRINK UP

GET MOVING

Stay hydrated to keep your immune system in top germ-slaying shape. That’s even more important when your body loses water through a sweaty fever, a runny nose, and teary eyes. Carry a water bottle and sip often.

Exercise also keeps your immune system humming. In one study, people who worked out at moderate intensity called in sick half as often as those who didn’t exercise. Walking, running, skating— it’s all good.

GO TO BED EARLIER

TAKE PROBIOTICS

Skimping on sleep lowers resistance. One study found that adults who slept six hours or less per night were four times as likely to catch a cold. Prioritize sleep, and don’t push yourself if you feel sick— listen to your body’s call for rest.

Good bacteria help produce protective immune cells, says Chris D’Adamo, Ph.D., director of research at the Center for Integrative Medicine at the University of Maryland School of Medicine. Try unsweetened yogurt or a supplement.

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EVEN IF YOU’RE RARELY ILL, A FLU SHOT IS USEFUL It can protect you, but just as important, the shot lowers the odds that you’ll pass flu germs to kids and those who are immunocompromised. Each year an average of 20,000 children under 5 are hospitalized because of flu complications, and some die. The CDC recommends that everyone 6 months old or older get the vaccine.

ent cold virus right after you’re over the first one.

TRUTHS ABOUT GETTING SICK

IT’S OK TO SNUGGLE WITH YOUR PETS

of choice liberally. Chronic stress ups your risk of getting sick, suggests research in Proceedings of the National Academy of Sciences.

YOU CAN’T GET THE SAME COLD TWICE

SELF-PAMPERING CAN HELP YOU STAY WELL Whether it’s yoga, a Netflix binge, or seeing only your least dramatic friends, use your relaxation technique

That means your husband won’t reinfect you with the cold you gave him — once you fight it off, you’re immune. The bummer? It is possible to catch a differ-

A little sympathy from your fur kids is great when you feel like garbage, so go ahead and cuddle up, says William Schaffner, M.D., professor of preventative medicine at Vanderbilt University. It’s very unlikely that you will pass a cold or flu to one another.

THERE’S NO NEED TO TOSS YOUR TOOTHBRUSH The brush you used while you had a cold cannot reinfect you, say researchers, because you’ve got immunity to that particular virus.

N AT U R A L R E M E D I E S Try an alternative option when you first notice cold symptoms, says D’Adamo, and it may help soothe the icks and shorten your illness.

Zinc 

Vitamin C

Saline

Elderberry

The mineral may bolster cells that attack viruses. Starting in the first 24 hours, take 50 mg to 200 mg per day with meals, in lozenge or tablet form.

While not a surefire cure, research suggests it’s worth a shot. Take 500 mg every two hours.

Irrigating your nostrils may help clear out some of the cold virus before it replicates, and a bedtime rinse can help prevent that postnasal drip that makes you cough. Try a neti pot, a sinus bottle rinse (like NeilMed), or a saline spray to moisten nasal linings.

This centuries-old remedy has antioxidants with antiviral properties and may reduce sinus swelling. Choose lozenges, tablets, or a low-sugar liquid.

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COLD VS FLU Uh-oh. You have that spacey, tired feeling with a side of throat tickle. Is a cold coming on, or will you be flattened by the flu? Figure out what ails you so you can hit the road to recovery: SYMPTOMS Your symptoms show up primarily above your neck: runny nose, coughing, sore throat, slightly swollen glands, and other aches and pains.

You have symptoms both above and below your neck. You’ve got all the signs of a cold plus a fever over 100°F, chest coughs, chills, and fun stuff like vomiting, diarrhea, and full-body aches.

SEVERITY You feel mildly icky, and things get worse slowly. The first signs might include slight aches, a scratchy throat, a headache, and/or a low-grade fever.

The flu hits you like a speeding train. You may first feel feverish at work, and by the time you get home you can barely muster enough energy to climb your porch steps. Every inch of you aches.

CAN YOU GET OUT OF BED? Yes, and you can walk around. Though you might not want to commute to work or schlep the kids, you can manage.

Absolutely not—you’re flat on your back. Extreme fatigue is going to incapacitate you for at least a few days.

WHAT NEXT? Take it easy and rest up. Keep a water bottle attached to your hip and sip, sip, sip. Popping a pain reliever like ibuprofen or acetaminophen may temporarily perk you up. A cold can follow you around for as many as 10 days, but you don’t have to quarantine yourself the entire time. Once you start feeling better, you’re no longer very contagious, so you can head back to work as long as you’re up for it.

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Plan to hunker down for three to seven days, and ask your M.D. to call in an RX for Tamiflu ASAP. “If taken within 48 hours, it will help you get better sooner and reduce the chance that you’ll pass the virus to others,” says Dr. Schaffner. You can go back to normal life 24 hours after your fever recedes on its own, but you’ll probably be moving slowly for a bit.

C A L L T H E D O C I F: 1

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You have trouble breathing or can’t eat (call ASAP).

You have a fever higher than 100.4°F.

You’re experiencing severe vomiting.

Coughing persists longer than 10 days, is driving you crazy, or is making it hard to sleep.

Upperrespiratory symptoms last more than a week or 10 days.

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WEIGHT

Speed Up Your

METABOLISM There are three big factors that keep your internal motor revved so you have steady energy, sleep well, and look lean and strong. Try these tips and tricks to get your body running smoothly. ILLUSTRATIONS BY VICKI TURNER

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WEIGHT

he word “metabolism” gets thrown around a lot, but many people don’t know exactly what it means. Think of it this way: If your body were a car, your metabolism would be the engine, but instead of it being housed in one central location under the hood, your cells work together to turn food into the fuel. That means the calories your body burns—by moving around, but mostly just by your breathing, thinking, and, well, existing— are turned into the energy it needs to keep every organ and system running smoothly. How efficiently this happens depends on everything from your diet to your genetics to your stress level—even your sleep cycle plays a role.

1

Food matters What to eat and when!

As your body digests something, your brain factors in the nutrients in that food, your digestive hormones, and your level of activity as it decides whether to use those calories immediately or store them for later. The pace at which calories are used is called your metabolic rate, and a few things affect it. First, how much do you eat? Consistently consuming more calories than your body needs means a lot of energy isn’t used; that excess is stored as fat, which shows up as weight gain. When you eat is a factor too. In general,

eating every three to four hours is ideal. And yes, breakfast is key: People who skip it tend to have a surge of the hunger hormone ghrelin later on, leading to nighttime munching that can disrupt metabolism and sleep. And food choices are important. Limit lownutrient items like sweets and chips—they’re rapidly digested, leaving you hungry again soon. Instead, chow down on fiber-rich picks (whole grains, lots of fruits and veggies) and plenty of protein, which will keep you full longer.

METABOLISM BASICS Step 1: You eat. Step 2: The food is broken down by the body into simple forms of carbohydrates, fat, and protein. Step 3: The calories in those components are converted to energy, which is then used by your cells and tissues to grow and repair themselves.

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The right moves can kick your metabolism into gear

Besides healthful food, there’s nothing your metabolism likes more than exercise—the more you move, the more calories you burn. Hormones play a role: Working out speeds your metabolism by increasing levels of testosterone, growth hormone, and other hormones that suppress appetite. Exercise also helps you sleep better, which further keeps your metabolism chugging along because good sleep helps balance metabolic hormones. Here’s your three-point exercise plan: 1) Do cardio: Interval training (repeated spurts of high-intensity activity with short rest periods in between) is great for burning fat and raising your meta-

bolic rate. It also produces afterburn, which means you continue to torch calories even once you’ve finished a workout. Do 20 to 30 minutes of this at least three times a week; vary interval times and intensity depending on how fit you are. 2) Build muscle: It burns four times as many calories as fat, so the more muscle you have, the more calories you burn. Aim for at least two weight workouts per week. 3) Just move: All the little motions you do—walking to the bathroom, fidgeting during meetings—expend calories. One study found that people who did lots of these types of movements burned up to 2,000 more calories a day—wow!

Jillian Michaels’s Power Move The best-selling fitness expert is a fan of the long jump with crawl-back, which incorporates every muscle group, making you stronger and setting you up for a faster metabolism.

1 Stand with feet hip-width apart. 2 Perform a long jump: Bend knees and, swinging arms, take off and land as far forward as you can, on both feet.

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HOW YOUR CALORIES ARE PUT TO WORK

60% to 75% are turned into fuel to power organs like the heart, lungs, and brain.

15% to 30% are used as you move, whether that’s walking on the treadmill or dusting the house.

10% are burned as you digest food and beverages.

420 YOUR BRAIN ALONE NEEDS THIS MANY CALORIES A DAY JUST TO KEEP FUNCTIONING.

3 Hinge at the hips to place both hands on the floor in front of you. 4 Jump back into plank position with arms straight under shoulders and abs tight. 5 Walk hands backward toward feet, keeping your legs as straight as possible and lifting tailbone toward the ceiling. Stand and repeat the whole move for 30 seconds; that’s one set. Do three sets. For more great moves, download the My Fitness app by Jillian Michaels.

3 The stress and sleep factors Learning to manage stress is critical: Longterm stress triggers the release of hormones that mess with your digestion, meaning food isn’t used as efficiently and metabolism slows. Snoozing enough is also important— when you’re sleepdeprived, your body goes into conservation mode and doesn’t burn as many calories. Of course, stress disrupts sleep, and poor-quality sleep can leave you frazzled and irritable. Make it a daily priority to de-stress for a few moments with yoga or meditation and, if you can, take a vacation or staycation. More than half of U.S. workers have unused vacation days, despite studies showing that time off can boost happiness, strengthen relationships, and, yes, ease stress.

BUT DON’T PANIC IF YOU’VE GAINED A LITTLE WEIGHT If you can’t eat as much without putting on a few pounds, it’s not your imagination: • AGE: We lose muscle mass as we get older; this slows metabolism because fat accounts for more of our weight and burns fewer calories than muscle. • MENOPAUSE: The hormonal changes, such as a dip in estrogen levels, may contribute to a

slower metabolism. • GENETICS: Some people simply have a slower metabolism. • YOUR GENDER: Men tend to have less body fat and more muscle than women of the same age and weight. But take heart! The lifestyle changes within these pages can help. In the meantime, be gentle with yourself.

SOURCES: ELAINE CHIN, M.D., FOUNDER AND CHIEF MEDICAL OFFICER, EXECUTIVE HEALTH CENTRE, TORONTO; WILLIAM HOWATT, PH.D., BEHAVIORAL SCIENTIST, TORONTO; JACLYN LONDON, M.S., R.D.

WELLNESS

Holiday stress, Reclaim the season! For every type of pressure you feel, there are easy, expert-approved strategies that can help you find your Zen again. BY EVELYN SPENCE

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here seem to be two versions of the holidays: One portrays this time of year as the happiest, while the second is a whirlwind of strained budgets and family fights. Nearly 70% of us are stressed during the season, according to the American Psychological Association. “The holidays bring together almost all of our pressures into one short period of time,” says Tarane Sondoozi, Psy.D., a psychologist serving as an employee assistance provider at Scripps Health in San Diego. But it is possible to sidestep the stress— you just need realworld solutions, and you’ll find them here.

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Trying to Do It All It’s become more difficult to write of the idyllic holiday as unrealistic when social media delivers us photos of friends’ and bloggers’ seemingly impeccable celebrations. In fact, one survey found that 44% of people strive for holiday perfection, and 32% end up disappointed. Strategy: START BREAKING SOME TRADITIONS. “When it comes to decorating, giving gifts, and upholding traditions, women in particular often feel like they have to do everything,” says Pamela Regan, Ph.D., a psychology professor at California State University, Los Angeles. But do you? Keep your most cherished traditions, like caroling or cooking latkes, and simplify the rest. “Creating newer, easier traditions takes the pressure of of how things should be,” says Regan. Decorate the living room rather than the whole house, and invite close friends over for tea rather than hosting a party. You never know which new customs will stick around for generations to come.

A Mile-Long Gift List There’s so much stress around giftgiving: inding the perfect presents for family, plus the murky gray areas— what should you give your daughter’s dance teacher? Should all of your neighbors get a present? When eBay researchers strapped biometric devices to 100 people as

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they shopped for holiday gifts, the participants’ heart rates jumped 33% and they felt fatigued after 32 minutes. It’s no wonder a Pew Research Center survey found that only 1% of Americans list shopping as their favorite holiday activity. Strategy: ORGANIZE YOUR SHOPPING INTO MANAGEABLE CATEGORIES.

To make it less overwhelming, sort through who you’re buying gifts for and research what you’d like to get each person before leaving the house, says Sara Skirboll, a shopping and trends expert for RetailMeNot. Next, plan three to five different shopping outings rather than one long day of spending. “Visit the mall one afternoon and get everything you need there, hit a boutique store another day, and then plan to spend, say, three different shopping sessions online,” Skirboll says. This way, you can tackle your gift list without feeling exasperated and unorganized by the end of a long day (and, as an extra perk, you’ll have fewer bags to carry!). And no matter where you end up shopping, prep yourself for the chaos you’ll encounter. “You may need to remind yourself that this time of year requires a little extra patience,” says Scott Bea, Psy.D., a practitioner of cognitive-behavioral psychotherapy at the Cleveland Clinic. “Try to observe others without judgment, and know that everyone else is out there for the same reason you are— to have a happy holiday.”

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Your Budget Is Stretched Once you’ve organized your shopping strategy, the next step is paying for all those gifts—not to mention all the decorations, food, and travel costs that come with the season. One Coinstar survey of 2,000 Americans found that 65% of people set a holiday budget, but 77% expect to exceed that budget. That’s stress waiting to happen. Strategy: GENTLY RESHAPE EXPECTATIONS. That means your own and other people’s. Determine ahead of time how much you’ll spend on each person you’re giving a gift to, says Skirboll. “With groups of friends, you can suggest a gift exchange in which every person draws a name and gives a gift only to that person,” she says. “And remember, homemade presents are often more cherished than storebought ones, and much less expensive.” (See right for easy ideas.) When it comes to your children’s wish lists, if what they want is too expensive, be caring but honest about it. This can be a good lesson for them in managing expectations. You can also use this as an opportunity to highlight the spirit of the season by helping them make small gifts for others, Skirboll suggests. To cut down on travel expenses, consider lying on Christmas Eve, Christmas Day, or New Year’s Eve; since most people travel before or after these days, lower demand means airfare discounts. You may also save by renting a car through Costco—its travel site generally has better deals than you’ll ind at the airport.

Stress-Free DIY Gifts Make one (or all!) of these easy homemade food gifts from Amy Gorin, a registered dietitian nutritionist based in New York City.

Candied Trail Mix Mix 1 cup unsweetened pecans and ½ cup candied ginger. Toss with a sprinkle of cocoa powder, then distribute mix into small plastic bags tied with ribbon.

Overnight Oats Kit Place ½ cup rolled oats, 2 Tbsp shredded coconut, and 1 tsp unsweetened cocoa powder in a mason jar. Place 2 Tbsp pistachios in a plastic bag and tape to the jar. Write these instructions on a tag: “Add ¼ cup low-fat milk and ½ cup plain low-fat Greek yogurt; mix, cover, and refrigerate overnight. Top with pistachios.” Tie the instructions to the jar with a ribbon.

Homemade Pizza Spice Combine 2 Tbsp dried oregano, 1 Tbsp dried basil, 1 Tbsp dried rosemary, 1 Tbsp dried onion flakes, 1 tsp garlic powder, and ½ tsp red pepper flakes. Place in a small spice jar and gift with a pizza cutter.

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An Overpacked Schedule Not only do you have a ton to do, but you’re likely trying to do it all at once. “Your mental health is like a bank account,” says Lisa Hardesty, Ph.D., a clinical psychologist with Mayo Clinic Health System. “This time of year, most people have too many withdrawals that stretch us thin.” Strategy: FINALLY PRACTICE MINDFULNESS. You’ll actually feel more efficient if you do: Research shows that multitasking can reduce productivity by 40%. See below to get started, and give yourself permission to ind time for yourself if there’s still too much to do. Sondoozi recommends letting your loved ones down gently by declining requests while ofering a more man-

ageable alternative. For instance: “I’m touched you wanted to include me at your party, but this weekend is packed for me. What if we celebrate by walking around the lake next week with hot cocoa?” If you can’t it everything in, send a handwritten note or a bottle of wine ahead of time to let the hosts know you’re still thinking of them.

Loneliness

Perhaps you’re not close with your family or you still feel the aching absence of your mother, who passed away. Strategy: FIND TIME TO VOLUNTEER. A study in the Journals of Gerontology found that recent widows who started volunteering at least two hours per week lowered their feelings of isolation to a level similar to married people who volunteered. “Taking calm and focus. To time to help others get started, focus on gets you out of the a single point, like house, provides a shift your breath. Then let in perspective, and it slip away so you forces you to interact can just be present. with others,” says When your mind Adam Fried, Ph.D., a clinical psychologist starts to wander based in Phoenix. to your to-do list, In fact, simply bring it back to that lending a hand to a single point and relative, friend, or begin again. Simple even a stranger has its enough, right? beneits, and research shows it can mitigate

Fine-Tune Your Mindfulness No more excuses: Make it a mission to actually meditate this month. Research shows it can help ease anxiety and depression, and in one study, scans showed that meditation improved communication in parts of the brain that maintain

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the impact of stress. Reach out and ask someone if he or she could use help or company—or simply invite the person to your own celebrations. Most people don’t make their loneliness known, but you can be the one to make it better.

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Family Drama You have the uncle who shouts about politics across the dinner table, and the cousin who returns every kind gesture with a complaint. Although nearly 90% of Americans plan to spend the holidays with extended family or friends, Consumer Reports data shows

that 33% dread political conversations with them and 16% don’t want to host. Strategy: GIVE YOURSELF A NEW SCRIPT. Before a family reunion, think about how you’ll answer possible questions, says Regan. This way, you won’t be stunned when you’re hit with an inquiry you’d rather not answer (“Do you think you’ll ever remarry?” “How much did you pay for your new house?”). If things get out of control, put your foot down by saying, “I love you, but let’s not discuss this right now,” recommends Judith Orlof, M.D., a UCLA psychiatrist and author of The Empath’s Survival Guide. DECEMBER 2018 · PREVENTION.COM

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THE

BREAKTHROUGHS OF

IT’S AN EXCITING TIME FOR MEDICAL RESEARCH. HERE, SOME OF THE MOST STRIKING INNOVATIONS THAT HAVE THE POTENTIAL TO CHANGE YOUR LIFE. BY MEGHAN RABBITT I L L U S T R AT I O N S B Y C H R I S G A S H

MEDICAL DRONES You’ve heard about the possibility of drone drop-offs of your Amazon Prime packages. But soon drones might be doordropping things like medication, shuttling blood to hospitals, and even delivering blood and biopsies to labs for speedier test results. In May, the Federal Aviation Association approved 10 new drone projects— many of which will be used for health care.

One San Francisco– based company called Zipline plans on expanding the drone blood deliveries it’s been doing in Rwanda to the U.S.; another company, Flirtey, will soon start dropping heartjolting defibrillators in response to 911 calls in Reno, NV, which could let bystanders perform effective first aid.

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ENGINEERED BACTERIA “Microbiome” has become a buzzword in medicine, and for good reason: Scientists have made big strides in the past few years when it comes to learning about the crucial role gut bacteria play in both causing

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and warding off disease. Now biologists have engineered synthetic bacteria patients can ingest that break down a naturally occurring amino acid in the blood. Most of us have gut bacteria that can do this on their own, but for people with a rare disease called PKU, it doesn’t happen, and the resulting toxic buildup in the blood can damage neurons, leading to developmental delays, mental disabilities, and psychiatric disorders. Clinical trials of the synthetic biology-based medical treatment on humans have so far been successful, and it may be the first of its kind to be approved by the FDA. Microbiome experts say this could lead to more engineered-bacteria treatments for issues from infections to inflammation.

MEDICAL CONTACT Goodbye, LENSES annoying eye drops; hello, smart contacts. Researchers at Boston Children’s Hospital and Massachusetts Eye & Ear (Harvard Medical School affiliates) have developed a contact lens designed to release medication slowly into the eye. These lenses could help treat glaucoma, diabetic retinopathy, inflammation, vein occlusion, and a number of other eye

conditions that currently require intensive use of eye drops or in-office injections. The contacts, which don’t affect vision, can release medication for days to weeks at a time. They’re being extensively tested before going through a clinical trial.

NEEDLEFREE INJECTIONS Imagine this: Instead of giving you a shot, your doctor uses a device with a tiny nozzle at its tip to inject a high-pressure stream of medication or a vaccine. The stream, as thin as a strand of hair, exits the device at the cruising speed of a commercial jet and enters your skin, causing little or no pain. An app tracks your dose and any side effects and uploads the info to the cloud for you and your doc. This might sound too good to be true (particularly if you’re needle-phobic), but an MIT startup has created exactly that device, called Prime. The developers are looking for partnerships and hope to roll it out in the next couple of years. DECEMBER 2018 · PREVENTION.COM

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SENSORS THAT YOU SWALLOW This year, researchers from Australia developed an ingestible sensor that can measure and track gases in the intestines, allowing doctors and scientists previously impossible insight into the digestive system. The sensor is a pill with electronic components that detect, process, and transmit info, as well as a battery

that runs on stomach acid (amazing!). Research shows that it could help diagnose stomach bleeds, identify the microbes in your gut (which could help docs get a better sense of your immune response), and even sense cancerous DNA way before you start having symptoms. It’s building on technology another company created last year: a pill with a sensor that’s part of an FDA-approved treatment for certain mental illnesses to help patients (and their doctors or caregivers) track if and when they’ve taken their meds. Ingestible sensors are still in the very early stages of development, but the medical community is pretty sure this is an area that’s going to explode. One research report found that the market for them was expected to grow from $198 million in 2015 to $678 million by 2022.

THE FIRST FDA-APPROVED CANNABIS DRUG Medical marijuana is having a moment. Over the last few years, 30 states (and counting) have legalized the medical and recreational use of the plant. This year the FDA approved the first drug that contains cannabis (an active ingredient derived from marijuana), which will be used to treat seizures associated with two rare and severe forms of epilepsy. With multiple cannabis-based drugs in development for serious diseases like cystic fibrosis, this approval is the first of what will likely be many.

better sense of your blood pressure over time than if she’s just taking a reading at your appointment,” says Susan Elizabeth Spratt, M.D., associate professor of medicine at Duke University.

…BLOOD SUGAR

NEW WAYS TO MONITOR… …BLOOD PRESSURE Docs typically recommend that those with high blood pressure check it at home to help prevent heart attacks and strokes, but personal blood pressure machines haven’t been easy to use. Now there’s the Omron HeartGuide, the first wearable blood pressure monitor, which looks like a smart watch. “It provides a log, which gives your doctor a

Millions of Americans with diabetes have to prick their fingers up to 10 times a day to monitor their glucose levels—which studies have shown may lead them to avoid checking their levels as often as they should. Continuous glucose monitors (CGMs) let people with diabetes monitor glucose in real time, day or night, without a finger stick. Late last year, a new CGM, called the FreeStyle Libre, was released: Worn on the back of the upper arm, it’s smaller (the size of two stacked quarters) and significantly

cheaper than others on the market. Real-time glucose monitoring can help diabetic patients make better lifestyle choices: “It’s one thing for your doctor to tell you to avoid ice cream and another to see that number climb after you indulge,” says Elena Toschi, M.D., a staff physician for adult diabetes at Joslin Diabetes Center in Boston.

…BODY FAT AND BODY MASS INDEX FitBit’s new Aria 2 is a scale that tracks body mass index (BMI), lean mass, and body-fat percentage. Dr. Spratt explains that BMI is a better measurement than weight because it takes into account a patient’s height. “Being able to monitor BMI at home helps patients stay on track,” she says.

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A SYSTEM TO PREVENT HAIR LOSS FROM CHEMO For many cancer patients undergoing chemotherapy, losing their hair adds another layer of pain to an already difficult experience. But a new helmetstyle hat filled with a gel coolant (chilled to about 25°F) has been shown to narrow the blood vessels beneath the skin of the scalp, reducing the amount of chemo medicine that reaches the hair follicles and making hair less likely to fall out. Patients wear the cap before, during, and after treatment. The FDA first approved a scalp-cooling system in 2015 for patients with certain cancers and last year expanded clearance to some others.

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COMFIER MAMMOGRAMS Mammograms can reduce a woman’s chance of dying from breast cancer. Yet research shows that one in four women avoids them, in part because of the physical discomfort. Enter GE Healthcare’s new mammogram machine, called the Senographe Pristina. It makes that uncomfortable breast “smooshing” more bearable with a wireless remote control that enables patients to adjust the compression with a technologist’s guidance. It also has a thinner image detector that requires less hard, cold material to touch patients as well as armrests instead of handgrips so women can relax their muscles during the exam. These new mammo machines are found at only 310 facilities in the U.S. right now, but GE Healthcare estimates that hundreds more will be available globally in 2019.

SMART-IMAGING COMPUTERS FOR CANCER PREDICTION Researchers at Case Western Reserve University have discovered how to train computers to quickly and accurately predict which lung cancer patients will benefit from chemotherapy and which may be able to avoid the intense treatment. By looking at the “spatial architecture” of immune cells in biopsy tissue—essentially, their shapes and patterns—these computers can determine which cancers are aggressive (and would respond well to chemotherapy) and which ones are less aggressive. “Clinicians don’t have a good way of deciphering this right now, and it’s an easy way to look at

biopsies that have already been collected to give patients more accurate diagnoses and treatment plans,” says Anant Madabhushi, a professor of biomedical engineering at the Case School of Engineering and

the lead researcher on this technology. “We’ve shown that this works the same way in early-stage breast cancers as well as head and neck cancers,” he says.

FOOD

EAT, DRINK,

And Be Healthy It’s beginning to look a lot like… there’s something bad for you around every festive corner! But with these smart solutions for the holiday season’s biggest challenges, you can celebrate and still stick to your wellness plan. Mocha Meringues recipe, pg. 87

1 Bake Without Guilt

Try to make your sweets after dinner, as the temptation to eat your work is greatest on an empty stomach. If you’re going to a cookie party, you could bake up a batch of these low-fat biscotti or meringues to bring. Or make your cookies bite-size: This works best with bold flavors, like in our Ginger Crinkles on page 86.

FOOD STYLIST: SIMON ANDREW. PROP STYLIST: SARA SMART.

Apricot and Pistachio Biscotti recipe, pg. 87

PHOTOGRAPHS BY MIKE GARTEN RECIPES BY THE PREVENTION TEST KITCHEN DECEMBER 2018 · PREVENTION.COM

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Do a Potluck Your Way

Whether you’ve been tasked with a side dish, an entrée, or a dessert, it’s best to bring something that you’ll actually feel good about adding to your plate. The dishes here and on the next page are packed with fresh veggies and fruit—and are still celebratory.

WHITE BEAN AND CUCUMBER SALAD ACTIVE 10 MIN. TOTAL 10 MIN. SERVES 8 ¼ cup fresh lemon juice 3 Tbsp olive oil 1 tsp ground sumac Kosher salt and pepper 2 15-oz cans low-sodium small white beans, rinsed 4 Persian cucumbers or ¾ seedless cucumber, thinly sliced 3 scallions, thinly sliced ¾ cup flat-leaf parsley, chopped

In a large bowl, whisk together lemon juice, oil, sumac, ¾ tsp salt, and ½ tsp pepper. Add beans and toss to coat, then toss with cucumbers and scallions. Fold in parsley. NUTRITION (per serving): 155 cal, 6 g pro, 21 g carb, 6 g fiber, 2 g sugars (0 g added sugars), 5 g fat (0.5 g sat fat), 0 mg chol, 260 mg sodium

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White Bean and Cucumber Salad

Vegetable Torte turn page for recipe

FOOD

VEGETABLE TORTE ACTIVE 15 MIN. TOTAL 45 MIN. SERVES 8 1 Tbsp olive oil, plus more for the pan ½ small butternut squash (about 1 lb), peeled and thinly sliced 1 red onion, thinly sliced 1 small bunch kale, thick stems discarded and leaves cut into 1-in. pieces Kosher salt and pepper 1 medium yellow potato (about 6 oz), thinly sliced

4 oz thinly sliced sharp provolone cheese 1 plum tomato, thinly sliced 1 oz Parmesan cheese, grated (about ¼ cup)

1. Heat oven to 425°F. Oil a 9-in. springform pan. Arrange half of squash in the bottom of the pan, in concentric circles. Top with half of onion, then half of kale. Drizzle with ½ Tbsp oil and season with ¼ tsp salt. Top with potato and half of provolone cheese. 2. Top with remaining kale,

drizzle with remaining ½ Tbsp oil, and season with ¼ tsp each salt and pepper. Top with remaining onion, tomato, and remaining provolone. Arrange remaining squash on top and sprinkle with Parmesan. 3. Cover with foil, place on baking sheet, and bake 20 minutes. Uncover and bake until tender and top is browned, 8 to 10 minutes. NUTRITION (per serving): 140 cal, 7 g pro, 14 g carb, 2 g fiber, 2.5 g sugars (0 g added sugars), 7 g fat (3.5 g sat fat), 12 mg chol, 305 mg sodium

ANGEL FOOD CAKE WITH TROPICAL FRUIT SALAD ACTIVE 10 MIN. TOTAL 20 MIN. SERVES 10 2 ½ 1 1 2 1

mangoes, cut into pieces pineapple, cut into pieces cup pomegranate seeds tsp finely grated lime zest Tbsp lime juice angel food cake Yogurt and toasted coconut, for serving

1. In a large bowl, toss fruit with lime zest and juice. Let sit, tossing occasionally, at least 10 minutes. 2. To serve, slice cake and top with fruit and any juices. Serve with yogurt and coconut if desired.

Angel Food Cake With Tropical Fruit Salad

NUTRITION (per serving): 165 cal, 3 g pro, 39 g carb, 2 g fiber, 26 g sugars (9.5 g added sugars), 1 g fat (0 g sat fat), 0 mg chol, 255 mg sodium

3

A Social-Eating Strategy

Light rum + lime juice + soda + mint

Your coworker brought her prize-winning mashed potatoes to the office holiday party, and you feel like you should try some. You don’t want to be rude! Put the spuds on your plate before you help yourself to anything else. Savor a few bites while you catch up with her, then cover what’s left with a good-for-you food like roasted cauliflower or string beans. By the time you rediscover the potatoes, you’ll be full.

Campari + soda + orange slice

4

Be Smart About the Hanukkah Spread

In addition to copious amounts of fried foods (doughnuts, latkes), many feasts include cold poached salmon—a high-protein, lower-calorie alternative to just about everything else on the menu. Start with a serving the size of a deck of cards, and when you’re finished with it, pick one or two other dishes you’re craving.

5

What About Leftovers?

Bust out the Tupperware and freeze the temptations. That way you’ll have to thaw before you dig in, which will give you ample time to strengthen your willpower.

6 Time for a Toast It is the season of celebrations, but make sure that an open bar doesn’t ruin the rest of your plans. How? Think quality, not quantity. Sip a top-shelf spirit with club soda, citrus, wine, or Champagne (up to two glasses). Remember, 1.5 oz of most hard liquors is about 100 calories; a fruit juice mixer adds another 100-plus. Ask the bartender for one of these celebratory combos: Apple brandy + vermouth + soda

Light rum + lime juice + soda + mint (above)

Gin + lemon juice + sparkling wine + lemon twist

Campari + soda + orange slice (above)

DECEMBER 2018 · PREVENTION.COM

85

FOOD

These mini ginger cookies are so flavorful, you won’t need to eat a ton to satisfy that sweet tooth.

GINGER CRINKLES ACTIVE 30 MIN. TOTAL 1 HR. 30 MIN. PLUS COOLING MAKES 6 DOZEN 2¾ cups all-purpose flour 1 tsp baking powder 1 tsp baking soda ¼ tsp kosher salt ¾ cup (1½ sticks) unsalted butter, at room temp 1½ cups sugar 1 large egg ¼ cup molasses 1 Tbsp grated fresh ginger

1. Heat oven to 350°F. Line 2 baking sheets with parchment paper. In a medium bowl, whisk together flour, baking powder, baking soda, and salt. 2. Using an electric mixer, beat butter and 1 cup sugar in a large bowl until light and fluffy, about 3 minutes. Beat in egg, molasses, and ginger. Reduce the mixer speed to low and gradually add flour mixture, mixing until just incorporated (dough will be soft). Refrigerate until firm enough to handle, about 1 hour. 3. Place remaining ½ cup sugar in a small bowl.

86 PREVENTION.COM · DECEMBER 2018

Roll half the dough into 1-in. balls (about 1 rounded tsp each) and then roll in sugar to coat. Place the balls on the prepared baking sheets, spacing them 2 in. apart. 4. Bake, rotating the position of the pans halfway through, until puffed, cracked, and set, 8 to 10 minutes. Let cool 2 minutes, then transfer to a wire rack to cool completely. Repeat with remaining dough. NUTRITION (per cookie): 55 cal, 1 g pro, 9 g carb, 0 g fiber, 5 g sugars (5 g added sugars), 2 g fat (1 g sat fat), 8 mg chol, 35 mg sodium

MOCHA MERINGUES ACTIVE 25 MIN. TOTAL 1 HR. 10 MIN. MAKES 8 DOZEN ¼ cup sugar 1 Tbsp instant espresso powder ⅛ tsp cream of tartar 2 large egg whites 4 oz bittersweet chocolate

1. Heat oven to 200°F. Line baking sheets with parchment paper. 2. In a large metal or glass bowl, whisk together sugar, espresso powder, and cream of tartar; whisk in egg whites. Set the bowl over (but not in) a saucepan of simmering water; cook, whisking constantly, until sugar is dissolved and whites are very warm to the touch, 2 to 3 minutes. 3. Remove from heat and, using an electric mixer, beat on low speed, gradually increasing speed to high, until soft, glossy peaks form, about 5 minutes. 4. Spoon egg white mixture into a pastry bag fitted with a ¾-in. star tip. Pipe stars (about 1 in. wide) onto the

prepared baking sheets and bake until meringues are just set on the outside, 25 to 30 minutes. 5. Slide the sheets of parchment paper onto wire racks and let meringues cool completely. Slide a spatula underneath meringues to release. 6. Melt chocolate in the microwave per pkg. directions. Dip tops of meringues into melted chocolate, letting any excess drip off, then transfer to the parchment to let set, about 20 minutes. NUTRITION (per cookie): 10 cal, 0 g pro, 1 g carb, 0 g fiber, 1 g sugars (1 g added sugars), 0.5 g fat (0 g sat fat), 0 mg chol, 0 mg sodium

APRICOT AND PISTACHIO BISCOTTI ACTIVE 35 MIN. TOTAL 1 HR. 20 MIN. MAKES ABOUT 7 DOZEN 2 ½ ½ ½ 4 1 2

cups all-purpose flour cup cornmeal tsp baking powder tsp kosher salt Tbsp canola oil cup sugar large eggs

2 tsp pure vanilla extract 2 tsp finely grated orange zest 1 cup shelled pistachios 1 cup dried apricots, thinly sliced

1. Heat oven to 350°F. Line baking sheets with parchment paper. In a medium bowl, whisk together flour, cornmeal, baking powder, and salt. 2. Using an electric mixer, combine oil, sugar, eggs, vanilla, and orange zest in a large bowl. Gradually add flour mixture, mixing until fully incorporated (the dough will be very stiff). Fold in pistachios and apricots. 3. Divide dough into 6 portions and, with floured hands, roll each portion into a 1½-in.-thick log (about 6 in. long). Place crosswise on the prepared baking sheets and slightly flatten the tops. Bake, rotating the positions of the pans halfway through, until light golden brown and tops begin to crack, 30 to 40 minutes. Let logs cool 15 minutes. 4. Using a serrated knife, cut logs on a slight diagonal into ¼-in.-thick slices. Arrange slices on the same sheets in a single layer and bake until light golden brown, 10 to 12 minutes. Transfer to a wire rack to cool. NUTRITION (per cookie): 45 cal, 1 g pro, 7 g carb, 0 g fiber, 3 g sugars (2.5 g added sugars), 1.5 g fat (0 g sat fat), 4 mg chol, 15 mg sodium

DECEMBER 2018 · PREVENTION.COM

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The last place you want to be on a holiday is the emergency room, so we asked Travis Stork, M.D., an ER physician and host of The Doctors, to share some top holiday hazards—and how to avoid them.

88 PREVENTION.COM · DECEMBER 2018

BY ALYSSA JUNG

GETTY IMAGES.

MAKE THE SEASON SAFE

RULE #1: Don’t let the busy season distract you from supervising kids in your care. The gift-wrapping, cooking, and cleaning can wait!

Little Kids WATCH OUT FOR:

BATTERIES “Little kids love to put things in their mouths, and batteries are especially dangerous, since they’re slippery and easily swallowed,” says Dr. Stork. Look for toys whose battery compartment has a child-resistant locking mechanism in place or requires a screwdriver to open, and keep other electronics (like remote controls) up high with their battery compartments covered with duct tape. If anyone does swallow a battery, immediately call the National Battery Ingestion Hotline (800-498-8666).

Big Kids WATCH OUT FOR:

Tweens

FIRE

WATCH OUT FOR:

Whether in the fireplace or on the stove, fire is festive— and hazardous. “There’s an influx of holiday guests and flammable materials in the home during the holidays—think Christmas trees, wrapping paper, and decorations—so one spark could cause a serious fire,” Dr. Stork cautions. Use a fireplace screen, opt for LED flameless candles over traditional ones, and restrict roughhousing to a room far away from any flames.

FROSTBITE Before you let your kid loose for snowman-building and snowball fights, have a chat. “Kids are at greater risk for frostbite than adults because they lose heat from their skin faster. Plus, they may not realize the importance of protective winter gear or know when to come inside for a break,” says Dr. Stork. Explain frostbite so your child understands your insistence on gloves and a hat (even if none of his friends are wearing them!). And you should both know the signs: hard, waxy white skin that burns or is numb. The most common sites are fingers, toes, ears, and the face; call a doctor right away if you notice any of the symptoms.

Teens WATCH OUT FOR:

ALCOHOL Your teen would never drink? Talk to her anyway. “Alcohol is prevalent during the holiday season, so teens have easier access to booze. What starts out as innocent experimentation can quickly turn more serious if they’re naive to the effects of alcohol,” says Dr. Stork. So, make

sure your teen knows the health dangers as well as the consequences you’ll put in place if she drinks. But also tell her that if she or her friends do drink, coming to you for help is OK: You’ll still love her, and what you want most is for her to be safe.

DECEMBER 2018 · PREVENTION.COM

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FAMILY

SNACK ON No matter what you’re craving, these three quick and easy eats are delicious and nutritious— and won’t spoil dinner.

LIGHTENED-UP MOCHA LATTE SERVES 1

NUTRITION (per serving): 180 cal, 2 g pro, 14 g carb, 3 g fiber, 7 g sugars (7 g added sugars), 13 g fat (7 g sat fat), 1 mg chol, 50 mg sodium

90 PREVENTION.COM · DECEMBER 2018

Prevention Pick

Power Up Your Milk! Our test kitchen’s favorite milk for this snack is Fairlife 1%. The brand cold-filters its milk, so a glass yields 50% more protein and 50% less sugar than other regular milks. $4 for 52-oz bottle, fairlife.com

LEFT: MIKE GARTEN; RIGHT: STEVE GIRALT.

Pour ¼ cup unsweetened almond, oat, or cashew milk into a glass jar. Cover and shake vigorously for 15 seconds, then remove lid and microwave on High until nice and frothy (about 30 seconds). Add 1 oz chopped dark chocolate to coffee cup, pour in 2 (1-oz) shots espresso or dark brewed coffee, and stir to melt. Top with the milk.

THIS! POPPY SEED– CHEDDAR BARK SERVES 8

1. In a food processor, pulse 8 oz extra-sharp orange Cheddar (coarsely grated) and 3 large egg whites until smooth. Add ¼ cup all-purpose flour and 2 tsp poppy seeds; pulse to combine. 2. Divide mixture (it will be sticky) between 2 large sheets of parchment paper cut to the size of a baking sheet. Cover each with an additional sheet of parchment and roll until paperthin. Transfer the paper (and dough) to 2 baking sheets and freeze until firm, 20 minutes. 3. Meanwhile, heat oven to 300°F. Discard the top layer of parchment and bake, rotating halfway through cooking, until golden brown and crisp, 45 to 50 minutes total. Let cool, then break into pieces. NUTRITION (per serving): 135 cal, 9 g pro, 4 g carb, 0 g fiber, 0 g sugars (0 g added sugars), 9.5 g fat (6 g sat fat), 30 mg chol, 205 mg sodium

SWEET AND SPICY SNACK MIX MAKES 5½ CUPS

Heat oven to 400°F. On a foil-lined rimmed baking sheet, toss 4 cups chow mein noodles and ⅓ cup pepitas with 2 tsp olive oil, ½ tsp ground cinnamon, MORE and ⅛ tsp cayenne. Spread MIX-INS: in a single layer and bake until Chocolate-coated lightly toasted, 5 to 7 minutes. sunflower seeds, freezedried fruit, yogurt-covered Transfer to a large bowl and mini pretzels, crunchy let cool about 20 minutes. chickpeas or edamame, Toss with ½ cup each dried wasabi peas, mini cranberries, white chocolate chocolate chips chips, and shelled roasted unsalted pistachios. NUTRITION (per ½-cup serving): 220 cal, 4 g pro, 28 g carb, 2 g fiber, 11.5 g sugars (9.5 g added sugars), 11 g fat (2.5 g sat fat), 2 mg chol, 245 mg sodium

DECEMBER 2018 · PREVENTION.COM

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FAMILY

HAPPY, HEALTHY PET TRAVEL If you can’t bear to leave your furry friends at home for the holidays, make sure they stay well wherever you go and however you get there. BY ALEXIS RELIFORD AND LIZZ SCHUMER

92 PREVENTION.COM · DECEMBER 2018

1

EASE ANXIETY

Many pets are anxious travelers, so prep yours. Jason Nicholas, BVetMed, chief medical officer at Preventive Vet, suggests playing with them in the parked car. Put out carriers with treats inside a few days ahead. For fearful pets, talk to your vet about medication—she might suggest Adaptil, a calming pheromone for dogs, or Feliway, for cats.

GETTY IMAGES (3).

4

2

AVOID AN UPSET STOMACH

If your pet hasn’t traveled much, take a short trial car trip to see how he fares, says California-based veterinarian Suzy Fincham-Gray, BVetMed. If he seems distressed—drooling, restlessness, and panting are all warning signs—ask your vet for antinausea medication. (This will help show how your pet will do on an airplane too.) Keep food as consistent as possible, Nicholas says. No matter how well you think your pet travels, have cleaning supplies in an easy-to-reach spot just in case.

3

HELP EVERYONE GET ALONG

Even the friendliest pet may behave oddly in new places. When introducing yours to new people or animals, go slowly and don’t force greetings. For a cat, bring a large litter box and show her where it is right away. If your pet gets too anxious or aggressive, Fincham-Gray suggests boarding or hiring a pet sitter instead.

KEEP YOUR PET COMFY

A pleasant temperature for you might feel hot to pets, Fincham-Gray says, since they handle heat diferently. Make plenty of stops for your pet to relieve herself and drink water. Some short-nosed breeds, like Persian cats and bulldogs, can overheat more easily. Also, each pet has its own tolerance level. “If your dog starts panting, that probably means he’s getting too warm,” Fincham-Gray says.

MUST-DO! Whatever your destination, put the number of a local vet into your phone, along with that of the ASPCA’s Animal Poison Control Center: 888-426-4435.

DECEMBER 2018 · PREVENTION.COM

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BRAIN GAMES

Stay Sharp Fun ways to give your brain a little workout.

1 WHERE’S THE GIFT?

The gift is in here.

The gift is not in here.

The gift is not in the polka-dot box.

2 FILL IN THE WORD What’s the next word in each sequence?

A. Sun, tan, fun, ran, ______ Pan or pun? B. Active, bold, curious, daring, ______ Eager or busy? 96 PREVENTION.COM · DECEMBER 2018

PUZZLES 1 AND 2 ADAPTED FROM THE TOTAL BRAIN WORKOUT BY MARCEL DANESI, PH.D.

Only one of these boxes contains a present— and only one of the labels is true. Which holds the gift?

Answers: 1. Solid box. 2. Pun, Eager. 3. [Note: Some have multiple solutions.] (A): +, +, +. (B): +, x, +. (C): x, +, +. (D): x, x, +. (E): x, -, +. 4. Event, Overt, Preen, Print, Toner. Found others? Email us at [email protected].

Can you make at least ive ive-letter words from the word PREVENTION?

4 WORD SCRAMBLE Add the appropriate symbols (+, -, x, / ) to solve the math problems here.

3 DIY MATH

A.

2 0 1 8 = 11

B.

2 0 1 8 = 10

C.

2018=9

D.

2018=8

E.

2018=7