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NE WIN

ST E I H T L HEA

Doctors’ Best

WEIGHT-LOSS SECRETS New Ways to Succeed

OVER 40? HOW TO GET FITTER & SHARPER, p. 50

WORLD’S CHEAPEST STRESS SOLUTION

MAKE SURE YOUR M.D. TREATS YOU RIGHT

P R E V E N T ION

CONTENTS J U LY 2 0 21

56 Doctors’ Best Weight-Loss Secrets

68 World’s Cheapest Stress Solution

PUL SE

80 Healthiest Foods to Grab & Go 50 Over 40? How to Get Fitter & Sharper

36 Make Sure Your M.D. Treats You Right

6 Quick health tips, the Move of the Month, an easy meal, and more

MIKE GARTEN.

O N TH E C OVE R

W EL L NE S S 26 Natural Benefits of Cucumbers Think beyond crudités. 28 Talk Therapy for Hot Flashes Should you try it? 30 Summer Skin from Head to Toe Stay glowy. 34 Keep Your Energy Up Three easy tricks

FROM TOP: DAN SAELINGER; TRUNK ARCHIVE; DANIELLE DALY. COVER IMAGE: LEVI BROWN.

36 Doctors Who Judge Patient shaming is a real thing— and it needs to end.

H EALTH 44 Meet Your Knee Say goodbye to pain. 46 Un-Dry Those Eyes How to get relief 48 Telemedicine and Your Gynecologist When to phone it in 50 It’s Not Too Late! Health changes you can make at any age 56 Lessons from Weight-Loss Pros They have the secrets to success.

SCI E NCE 62 5 Myths About Sunscreen Stay safe out there! 66 Pillows with Benefits Do they really work?

68 Nature’s Remedy The stress-relieving power of the great outdoors

FOOD 76 Sunny-Day Snacks So refreshing! 78 Strawberry-Thyme Millet Bowl All-in-one breakfast 80 That’s Good Eating! Meet the winners of our 2021 Healthy Food Awards.

FAMILY 88 Smart Summer Games Exercise kids’ brains and their bodies. 90 Going Swimming with Your Dog? Keep your bestie safe. 92 Talking to Your Kid About Racism Plus, great books and movies to share

I N EVE RY IS SUE 2 Editor’s Note 96 Brain Games

J OI N PR E VE NTION P RE M IU M ! Get another year of the magazine, plus unlimited access to our site’s ﬁtness, news, and more, at prevention.com/join.

J U LY 2 0 21 • P R E V E N T I O N .C O M

E D I TOR’S NOT E

A Healthy Look at Weight Loss WE’VE BEEN TALKING A LOT ABOUT

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Tell me about your experience with food and weight loss at letters@ prevention .com.

LEFT: PHILIP FRIEDMANN. ABOVE: GETTY IMAGES.

weight loss around here lately. How should Prevention be tackling this ever-popular, ever-tricky subject in a responsible and actually helpful way? Spurred on by bold and thoughtful editor Stephanie Dolgoff, we’ve been sorting through ideas on how we can be mindful of the harmful effects of diet culture while remaining up to date on the latest research and focused on you, our reader. (One interesting story ran in May; you can still read it at prevention.com/rethinking-weight.) Along the way, I’ve noticed something funny/not funny about weight: The wide variety of ways it can make us feel bad about ourselves is frankly impressive when you think it through. For instance, lots of people feel lousy about what they weigh, but there’s also the feeling you get when you’ve tried to lose weight and haven’t, and the related but different one you have when your weight goes up and down. Plus, our culture has gotten to a point where you might feel bad for even wanting to drop pounds, as if that means you’re not accepting yourself. That’s why I’m really proud of the package we’ve put together for you on page 56. We went to doctors who’ve seen hundreds, if not thousands, of patients to find out what they knew about safe, healthy, effective weight loss. Their insights are fascinating, because they’re looking at this holistically, not focusing on just one aspect, like how much you eat. They—and we—are not here to add to the grab bag of bad feelings. We’re here to support you in whatever your goals are, so you can feel your best in body and in spirit.

P R E V E N T ION

PULSE Here’s a bandwagon to hop on that can give your health a boost: biking. Bike sales skyrocketed last year as people scrambled to ﬁnd new ways to spend time outdoors during the height of the COVID-19 pandemic. And there are plenty of reasons to join the cycling craze beyond the chance to breathe in some fresh air. For starters, bike riding is a great (and fun!) form of exercise that’s easier on your joints than walking or running, and the pedaling motion gives your muscles a serious workout. If you’re able to cycle to work, you’re helping the environment. Biking also gives you the chance to soak up nature’s stressreducing beneﬁts (see page 68 for more on this!), not to mention that it’s the perfect way to socialize safely this summer. Go ahead, saddle up— and don’t forget a helmet!

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Pedal Away

PULSE

New Hope for Melanoma

Playful couples tend to be happier. That’s not so surprising, but here’s what is: There may be a biological reason for that, says new research in the journal Social and Personality Psychology Compass. Playfulness appears to activate certain hormones and light up brain circuits that promote positive feelings and emotions, which may strengthen romantic relationships and help people deal with stress, resolve conﬂict, and build trust. Playful behaviors studied: surprising a partner, reminiscing about or reenacting enjoyable joint experiences, and making memories.

Boost Your Memory with a Game Certain video games are actually good for the brain. “Sandbox” games like Minecraft and The Sims, in which you explore and create, can help boost memory. Games in which you repeat the same types of actions, like Candy Crush, don’t have the same beneﬁt. Sandbox games help because “goals are less well-deﬁned and more creative,” explains Adam Gazzaley, M.D., Ph.D., a neuroscientist and gaming expert. Aim for 30 minutes a day, the amount of time research shows is needed to see improvement.

BRAI NH HEALT

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COUPLE, PHONE, BRAIN: GETTY IMAGES.

The Power of Play

Yale Cancer Center researchers may have discovered a new way to fight melanoma, one of the most serious forms of skin cancer. When mice received intravenous injections of a specific antibody that stimulates an immune response, almost all tumors were suppressed, according to a study presented at the American Association of Cancer Research’s annual meeting. Why is this encouraging? Delivering this type of cancer treatment via an IV is much easier than injecting it directly into the tumor during surgery, the method oncologists currently rely on. These findings may help inform new treatments for other difficult-to-treat cancers.

Stay Healthy Down There!

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Ob/gyn and Prevention columnist Lauren Streicher, M.D., sets out to take the taboo out of menopause in her new book, Slip Sliding Away: Turning Back the Clock on Your Vagina. In the ﬁrst installment of her Inside Information series, she uses humor to tackle the changes women experience as they get older and gives tips on how to thrive through it all. Here, a sneak peek at hot topics: THIS IS IMPORTANT—LET’S TALK!

A SNIPPET OF WHAT YOU’LL LEARN

“We live in a society that celebrates youth and sexuality—nobody wants to talk about dry vaginas and hot ﬂashes,” Dr. Streicher says. Yet most women go through menopausal changes (which can impede their ability to think, sleep, work, and have sex) during the prime of their professional and personal lives. “We need to talk about it, and women

Dr. Streicher doesn’t beat around the bush. She talks about how a dip in estrogen affects the entire vagina and urinary tract and what symptoms that triggers, and she delves into the mental toll of it all. “You’ll get the answers you need to mitigate these issues on your own and the knowledge to have an informed discussion with your doctor

PULSE

Q&A Faye Wattleton I N CON V E R SAT I ON W I T H

The ﬁrst African American and youngest president of Planned Parenthood, Faye Wattleton spent decades advocating for women’s health and reproductive rights. She was interviewed by Rachel Williams, a political science major and communications minor at Alabama State University, about her experiences and the work that still needs to be done. P H O T O G R A P H BY T I F FA N Y CL A R K

Did growing up in a strict religious household affect your views around sex and sex education? The Bible says to be fruitful and multiply, so there was really no sex education within my family, and at school, it focused on menstruation and not sexual development or healthy sexuality. Sex outside of marriage was viewed as sinful and condemned. But all of that did inform how I work to oppose the people who want to overturn reproductive rights—I understand their vernacular and way of thinking. How was your activism impacted by your education and time as a nurse? Had I not pursued the medical degrees and career that I did, I might have taken a very different path and probably wouldn’t have been open to a wider point of view and a world beyond what I grew up in. Religion can be a factor for many people in the reproductive rights discussion. What’s your point of view on that? What I think is worth highlighting is that my pastor mother’s teaching

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wasn’t that the government should impose its will. I never once heard her suggest that there should be laws to enforce religious tenets. But religion is still being used to circumscribe women’s behavior. As a nurse and midwife in the ’60s, I was exposed to low-income women at a time when they were injured and killed in an effort to control fertility—something to which it seems politicians today want to see us return. There is no question that as we go backward, those who will be most harmed are the people who don’t have the resources to overcome these obstacles, particularly women of color. As president of Planned Parenthood, you made a lot of strides, but it seems like there is still so much to do. What now? I think we really need to maintain perspective about how long this area of a woman’s life has been under attack. And it’s really important not to see this as a Planned Parenthood issue. It’s incumbent on every woman to see this as her issue. We’re not without power to change things, but we really have to

HAIR: CHRISTOPHER CRENSHAW. MAKEUP: LYNETTE BROOM.

maternal mortality. The focus shouldn’t only be on childbearing as a woman’s role; it should look at health inequities across the board and how that foundation affects pregnancy. There is no reason for there to be a gap between those who have good health care and those who do not. What message do you want to send to women coming behind you who continue to ﬁght for their rights? Recognize the long, difficult, and dangerous journey so far, and that there’s a great debt to pay. People have died defending, advancing, and working to protect women’s right to control our fertility. You can march, write to politicians, or give a few dollars, but each of us has the responsibility to take it up in whatever way we can.

take responsibility and get engaged to directly hold public officials accountable for stepping away from women’s bodies and leaving us to make the best decisions for our own lives. Faye Wattleton was interviewed and photographed for Project Another area of women’s Tell Me, which records the health where we see a wisdom and life experiences lot of disparity is materof Black Americans 75 and older by nal mortality and how connecting them with a new generation of it disproportionately Black journalists. The oral history series will affects Black women. run across Hearst’s magazine, newspaper, and Can you speak to that? television websites starting on Juneteenth We have to take a more 2021. Go to hearst.com/projecttellme for links. holistic approach to J U L Y 2 0 21 • P R E V E N T I O N .C O M

PULSE

BE AU T Y I N G R E D I E N T I D

Here’s a new one: A plum a day keeps the wrinkles away. The fruit is loaded with nutrients that can improve skin health and quality, and plum oil products can help you reap the radiant benefits (without the sticky chin). Rich in potent antioxidants like vitamins A, C, and E, plum oil brightens skin, protects against aging free-radical damage, and stimulates collagen and elastin for a smooth, even-toned complexion. But that’s not all—plum oil is antiinflammatory and high in essential fatty acids shown to regulate oil production and prevent clogged pores, “so it hydrates while reducing breakouts on acne-prone skin,” says Dendy Engelman, M.D., a board-certified dermatologist in New York City. Kakadu plums in particular are a good ingredient to look for in facial serums. “Clinical studies on Kakadu plum oil show that it brightens skin and has major antioxidant power,” Dr. Engelman adds.

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P I CK

Wander Beauty Sight C-er Vitamin Concentrate with Kakadu plum oil, $42, wander beauty.com

DermaDoctor Kakadu C 20% Vitamin C Serum with Ferulic Acid & Vitamin E, $95, derma doctor.com

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A JUICY SKIN BOOST

Why does my hair seem oilier in the summer, and what can I do about it? The body’s oil glands are more active in hot, humid weather, and that includes the ones on the scalp, which means hair gets greasy faster. But constantly dousing your head in quick-ﬁx dry shampoo can damage your scalp, says Annie Chiu, M.D., a board-certiﬁed dermatologist in Redondo Beach, CA. Instead, try these simple tweaks to your routine. SHAMPOO LESS OFTEN

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It may seem counterintuitive, but “washing your hair too frequently strips the scalp of its natural oils, which causes glands to overproduce oil to compensate,” says Dr. Chiu. Wait at least a day between washes, and when you do cleanse, look for a silicone-free shampoo with tea tree oil, which helps control excess scalp oil while maintaining the skin’s moisture balance. A dandruff shampoo works too, even if you don’t have dandruff, “as the ingredients are gentle and help regulate the scalp’s oil production,” Dr. Chiu adds. PREVENTION PICK: Love Beauty and Planet Sulfate-Free Tea Tree Oil & Vetiver Shampoo, $7, target.com TIE UP HAIR FOR BED To help prevent sweat and oil from seeping into it while you sleep, gather

the hair on top of your head in a scrunchie or a nonelastic hair tie that won’t snag or dent strands. For short hair, a silk or satin headband can help absorb oil. PREVENTION PICK: Invisibobble Sprunchie Scrunchie, $8, sephora.com PICK POWDERS OVER AEROSOLS Occasionally reaching for dry shampoo is no biggie, says Dr. Chiu. “But using it on a daily basis without shampooing can clog hair follicles and lead to dandruff or even a scalp infection,” she warns. Choose a nonaerosol dry shampoo made with talc-free powder, which is kindest to your scalp. PREVENTION PICK: Klorane Dry Shampoo with Oat Milk NonAerosol, $20, kloraneusa.com J U LY 2 0 21 • P R E V E N T I O N .C O M

PULSE

20-Minute Meal Under $10 Easy Tempeh Lettuce Wraps

PER SERVING 348 cal, 22 g pro, 42 g carb, 5 g ﬁber, 5 g sugars (0 g added sugars), 13 g fat (3 g sat fat), 2 mg chol, 157 mg sodium

TOTAL: $9.43

P R E V E N T I O N .C O M • J U L Y 2 0 21

MIKE GARTEN.

SERVES 4

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PULSE

FERMENTED GOODNESS

Did you know that tempeh, the star of the meal on page 14, is made from fermented soybeans? Jaclyn London, M.S., R.D.N., author of Dressing on the Side, weighs in on other preserved picks.

Kimchi and sauerkraut are both made from cabbage, and fermentation produces probiotics. But “it’s tough to determine how much you’ll get per serving and how much you need to eat to beneﬁt,” London says. Still, it can’t hurt to add either to your plate because the more veggies, the better! If you’re on a low-sodium diet, check labels, because salt is used in processing.

KOMBUCHA This tangy, ﬁzzy tea is fermented by adding a symbiotic culture of bacteria and yeast (SCOBY). One study found that kombucha and the SCOBY contained healthy

bacterial strains including Lactobacillus (commonly found in yogurt). “Look for store-bought kombucha with no more than 4 g of added sugar per serving,” says London.

RAW CHEESE “Raw” means it’s unpasteurized, so it doesn’t go through a high-heat process to destroy bacteria. “These can be great, but cheese has saturated fat, so be mindful of how much you consume,” London says. If you’re pregnant or immunocompromised, steer clear— raw cheese carries a risk of foodborne illness.

APPLE CI DER VINEGAR The “mother,” or that

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murky blob ﬂoating at the bottom of the bottle, contains probiotics, but more research is needed to determine how much they help. The liquid is still a smart choice—it is a great way to impart ﬂavor and contains B vitamins and antioxidants.

P I CK

DIY YUMMY the summer bounty and try your hand at fermenting your own veggies! FarmSteady’s Fermented Vegetable Kit makes it easy. ($40, farmsteady.com)

MIKE GARTEN.

FERMENTED CABBAGE

INTRODUCING ENSURE® COMPLETE WITH COMPLETE, BALANCED NUTRITION®, 30 GRAMS OF PROTEIN, AND NUTRIENTS TO SUPPORT IMMUNE HEALTH

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Muscle Health: 30g of high-quality protein

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Digestive Health: 4g Comfort Fiber Blends,† with prebiotic ﬁber

Bone Health: Vitamin D and calcium

Available in 3 delicious ﬂavors: Milk Chocolate, Vanilla, and Strawberry

PULSE

MOVE OF THE MONTH

FLEXIBLE FEET

1 Get on all fours. The pads of your toes should be pressed against the mat, pointing toward your head. 2 Slowly shift your hips back so more weight is put on your feet. The further you rock back, the more stretch and pressure you should feel in your toes. Hold the position for a few moments. 3 Move your hips back up so you’re in starting position. Repeat as many times as feels good.

KAT WIRSING. HAIR AND MAKEUP: JACOB GERAGHTY FOR BUMBLE & BUMBLE AND BOBBY BROWN.

We’re all a little more active in the summer, but one body part you may not think to target when you’re limbering up is your toes. The quadruped rockback gives them a nice stretch, particularly the big toe— important because ﬂexible toes support a proper gait and help prevent pain and injury.

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HAIR GROWTH

Recently discovered fruit ingredient supports

MORE HAIR GROWTH! Tocotrieonols are “super antioxidants” found in palm fruits. In clinical studies they are showing impressive results in promoting hair growth, as they apparently lower scalp oxidation. The studies were done at the University of Kuala Lumpur in Malay-

HAIR GRO WORKS! Steffani experienced higher-than-usual hair loss due to stress.

sia and have been published in scientiﬁc journals to inform healthcare professionals of the ﬁndings. The tocotrienol complex used is now patented and available in the US through the product Hair GroTM, by New Nordic.

STUDY RESULTS Researchers studied an area of the scalp equal to 2x2 cm and counted the hairs at the beginning of the study, at 4 months and at 8 months. At the end of the study, the participants on the tocotrienol supplement had gained on average 34.5% more hair or an increase in average hair count from 285 to 383 hairs.*

*Tropical Life Sciences Research 2010 “Effects of Tocotrienol Supplementation on Hair Growth in Human Volunteers”Beoy, Woei and Hay, University Sains Malaysia.

*Results may vary. Always read the information on the box before taking any product.

PULSE

Fitness + Fun

SOGGY BOTTOM Set two buckets 20 feet apart. Turn one upside down and ﬁll the other with water balloons. Line up near the balloons. One person picks up a balloon and runs to the upside-down bucket, sets it down, and sits on it to try to pop it. If it doesn’t pop, they stand all the way up and sit again until it bursts, then run back to the starting line. Then it’s the next person’s turn. Work as a team to pop all the balloons as fast as you can, then ﬁll another batch and try to beat your time! SAFARI TAG Whoever is It grabs a spray bottle or a water squirter and picks an

animal for everyone to move like. If you’re sprayed, choose a new animal—moving in different ways is a great workout, so pick animals that pounce, slither, sprint, crawl, hop, and gallop. If you have at least three players, turn it into freeze tag: Anyone who’s sprayed is frozen until another player crawls between their legs or leapfrogs over their back. Once everyone is frozen, a new person becomes It. SPRINKLER FUN Do super-sweaty activities under it: Hula-Hooping, bike riding, jumping rope, hopscotch. It’ll keep you cool while you move!

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Great taste. Heart Healthy.*

These backyard games from Adam Rosante, a certiﬁed youth exercise specialist, are a blast for the whole family. They don’t feel like a workout, but they deﬁnitely are!

Nothing beats a

heart healthy breakfast. *Three grams of soluble ﬁber daily from whole grain oat foods, like Honey Nut Cheerios™ cereal, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Honey Nut Cheerios cereal provides .75 grams per serving.

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P R E V E N T ION

WELLNESS

P R E V E N T I O N .C O M • J U L Y 2 0 21

Natural Benefits of Cucumbers They may not seem like nutritional powerhouses, but cucumbers contain fiber and antioxidants like vitamin C and flavonoids as well as trace minerals such as magnesium and potassium. And they’re easy to grow! Think beyond the crudités platter and try these ideas from Jessica Keating, a doctor of chiropractic and a naturopathic doctor. BY A R R I C CA E L I N S A N S O N E

MIKE GARTEN. FOOD STYLING: ROSCOE BETSILL. PROP STYLING: CHRISTINA LANE.

ENERGIZING SMOOTHIE

Make a refreshing breakfast drink when it’s too hot to cook. In a blender, combine a handful of frozen spinach or kale, a handful of dark berries such as blueberries or blackberries, 2 Tbsp pea or rice protein powder, 1 cup unsweetened almond milk, 1 Tbsp almond butter, and ⅓ of a medium cucumber (about 7 inches long, with skin on). Add fresh ginger and a dash of cinnamon to taste. The ﬁber, protein, and fat will keep you full for hours.

SOOTHING MASK

Calm a sunburn or an overheated face with this cooling mixture with tannins that also have a mild astringent function to minimize pores. In a blender, puree ½ of a medium cucumber (with skin on), then drain through a sieve to ﬁlter out solids. Reserve juice and combine with 3 Tbsp aloe vera gel (bottled or from an aloe plant). Chill, then apply 1 to 2 Tbsp to face, wait 15 minutes, and rinse with lukewarm water. Store in a lidded jar in the fridge for up to 5 days. There should be plenty for 2 to 3 uses, and it’s gentle enough to use daily. (If you have sensitive skin, test on a small area ﬁrst.)

ANTIOXIDANT SALAD

Get a healthy dose of antioxidants and vitamins with this easy summer meal. Combine 1 medium cucumber (diced), 2 tomatoes (chopped), a few small mozzarella balls, and a dash of fresh oregano. To boost the protein content, top with 1 cup white beans or 3 oz cooked chicken breast or smoked salmon. Drizzle on a vinaigrette of 3 Tbsp olive oil and a splash of balsamic vinegar. J U LY 2 0 21 • P R E V E N T I O N .C O M

WELLNESS

NATURAL FIXES

Talk Therapy for Hot Flashes CBT can help women address an array of menopausal symptoms. BY SARAH DIGI U LIO

hen a hot flash strikes, it can throw off your whole day. But for women who can’t—or prefer not to—use medication, cognitive behavioral therapy (CBT) may help, says Sheryl Green, Ph.D., an associate professor at McMaster University, a clinical health psychologist at St. Joseph’s Healthcare Hamilton, and the author of The Cognitive Behavioral Therapy Workbook for Menopause. She uses CBT to help women with a variety of menopausal symptoms—here’s what she says women should know.

patient identify inaccurate beliefs or negative ways of thinking about a situation and provides skills and tools to replace those beliefs with more accurate and balanced ways of thinking. Behavioral strategies are taught as well so people learn to respond to situations in a more helpful way.

OK, how can it improve hot ﬂashes? Hot flashes are spontaneous episodes of warmth or sweating that are usually felt on the chest, neck, and face. The main theory is that hormone fluctuations impact a woman’s thermoregulatory system in the brain. CBT does not prevent those physiological changes, but it offers effective ways to calm the stress response (which can exacerbate hot flashes) and cope with physical symptoms. Targeted CBT can address other menopausal symptoms as well.

First, what is CBT?

How does it work in everyday life?

It’s an evidence-based psychological and behavioral treatment that involves talk therapy. During CBT, a trained mental health care provider helps a

Thoughts can powerfully influence how we feel and what we do. For instance, a woman in a work meeting having a hot flash may think, Everyone

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can see me sweat and must think there’s something wrong with me. If I talk now, I’m just going to mess up and look incompetent! Those thoughts not only are inaccurate, but also may cause her to leave the meeting—a problematic way of coping. Reframing the experience could sound something like, This is not a great time for a hot flash, but I know how to cope. I will remove a layer, drink water, and engage in paced breathing to cool down. It will pass within a couple of minutes. This response is more accurate and likely to reduce the distress, interference, and duration of the hot flash.

were significant improvements in hot flashes, depression, sleep difficulties, and sexual concerns. Someone with mild or fewer symptoms usually needs fewer sessions.

Are there other treatments? Certainly. If you are open to medications, the gold standard is hormone therapy. Interestingly, some antidepressant medications have been shown to be effective at reducing hot flashes and are being prescribed even for those who are not experiencing depression.

How can I ﬁnd a provider? GETTY IMAGES.

How long does it take to work? It depends on the severity and the number of symptoms being targeted. In a randomized controlled trial we did in 2019, after 12 weekly sessions there

Practitioners trained in CBT specifically for menopausal symptoms are rare, but a mental health care provider who is trained and experienced in CBT can tailor their work to address your needs. J U L Y 2 0 21 • P R E V E N T I O N .C O M

WELLNESS

BEAUTY

Summer Skin from Head to Toe Stay smooth and glowy with these pro tips. BY V I C T O R I A K I R BY

hile our complexions tend to love summertime (we can get away with less makeup, and the humidity acts like a natural plumper to give us a supple, dewy look), the skin below our necks can get a little temperamental. And with fewer layers of clothes to cover us up, it suddenly feels as if there’s a lot more skin that needs tending to. Not to worry, say experts—just follow this easy advice.

SWITCH YOUR DAILY GO-TOS Like wearing a down parka in a heat wave, ultrarich body products can stifle your skin at this time of year. Swap out creamy cleanser for an oil-free body wash that contains salicylic acid or fruit enzymes, which will help break down oil and debris from sweat and keep pores clear without drying out skin. You should also switch to a

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lightweight moisturizing lotion or fluid; however, “some with dark skin experience more transepidermal water loss, meaning the skin loses more water, and this can manifest as patches of white or gray skin at any time of year,” explains Michelle Henry, M.D., a board-certified dermatologist and a clinical instructor of dermatology at Weill Cornell Medicine in New York City. “If you have this issue, use a rich body cream even in the summer, and be sure to moisturize after you come out of a chlorine pool or salt water, as both are drying—just apply your moisturizer first, then sunscreen.” PREVENTION PICKS:

.com; Cetaphil Sheer Hydration Replenishing Body Lotion, $10, drugstores

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BANISH BUMPS Pimples that pop up on your upper back, shoulders, or chest are usually caused by sweat-induced pore clogging. To get rid of body zits, Dr. Henry recommends using a benzoyl peroxide wash daily on the pimple-prone skin only (use your regular cleanser everywhere else) and skipping moisturizer there until the breakouts clear up. Also, pick an oil-free sunscreen lotion or gel

with a thin consistency, or go with a mineral SPF (it’ll say that on the label), which is gentler on acne-prone skin. If you have tiny, rough, goose bump– like comedones on your arms or legs, it’s likely keratosis pilaris (KP), a harmless skin condition caused by a buildup of keratin protein in pores. “There are different kinds of KP, so it may be worth seeing a dermatologist to determine the best treatment, but an OTC lotion with J U L Y 2 0 21 • P R E V E N T I O N .C O M

WELLNESS

2% or more salicylic acid can help,” says Anne Chapas, M.D., a board-certified dermatologist and a clinical instructor of dermatology at Mount Sinai Medical Center in New York City. PREVENTION PICKS:

CeraVe

EASE UP ON EXFOLIANTS Just because it’s shorts weather doesn’t mean you should go wild with scrubs and polishers. “Skin isn’t as dry in the summer because of the humidity, which means less buildup of dead cells, so using a mild exfoliant once a week should be enough to stay silky,” says Dr. Chapas. Dermatologists warn that excessive sloughing can actually backfire and bring on spots. “Your body skin is just as sensitive as your face, so aggressive buffing can trigger inflammation, which in turn can cause hyperpigmentation,” says Dr. Henry, who advises paying attention to how your skin feels right after you use an exfoliant: “If it’s tight, dry, or red, then the product is too harsh.”

NIX POST-SHAVE IRRITATION Feeling the burn may be good when you’re exercising, but if you’re feeling it after shaving, your routine needs a tweak. Dull blades will drag on skin, so no matter how many blades your razor has, the disposable head or razor needs to be replaced after every seven to 10 shaves. Use a shave cream or gel (not body wash, which can leave a residue that gunks up blades) and shave in the direction of, not against, hair growth. Shaving causes micro-cuts in the skin that, when they come into contact with the aluminum chloride in deodorant, can sometimes lead to bumps or itching. Make sure your underarms are dry before you apply antiperspirant, and consider a moisturizing formula or an aluminum-free deodorant. If you end up with razor burn, “dab hydrocortisone cream on the area twice a day to calm the skin,” advises Dr. Chapas. If you’re prone to painful ingrown hairs in your bikini area, consider laser hair removal by a dermatologist. “Today’s lasers work on all skin tones, they’re not painful, and you see results in fewer PREVENTION PICKS: Aveeno

Therapeutic Shave Gel, $4,

PREVENTION PICK:

Drunk Elephant Sugared Koffie Almond Milk Scrub, $28, drunkelephant.com

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0% Aluminum Reﬁllable Deodorant, $15, walmart.com

WELLNESS

3-DAY BOOST

Keep Your Energy Up These simple tweaks to your routine

TOMORROW

TODAY DRINK MORE WATER. Instead of reaching for that third cup of joe, have a glass (or two) of water. “Too much caffeine can dehydrate you,” says Karolin Saweres, an R.D.N. based in Cincinnati. “And dehydration causes fatigue.” To ensure a good night’s sleep (and therefore more energy), she also recommends cutting off the caffeine at least eight hours before bed.

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PREP AFTERNOON SNACKS. After waking up, do your future tired self a favor by prepping a midday snack with healthy carbs, which convert to energy, Saweres says. Some easy go-to options: Greek yogurt, fruit, popcorn, a smoothie, or a sweet potato.

THE DAY AFTER TOMORROW WORK OUT EARLY. Exercise at any time will give you energy, says Raj Dasgupta, M.D., a sleep specialist at the USC Keck School of Medicine, but one study found that a morning sweat session might help with cognitive performance all day. Outside is best if possible: “Sunlight suppresses the release of melatonin, a hormone you want at night,” Dr. Dasgupta says.

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he key to beating the midday slump is avoiding it altogether, which comes down to two core things: nutrition and sleep. “The most common cause of sluggishness during the day is not having restful sleep,” says Nieca Goldberg, M.D., a cardiologist and the senior adviser for women’s health strategy at NYU Langone. Here’s how you can keep a steady charge, starting now.

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WELLNESS

When you seek care but wind up feeling bad about yourself, that can have an impact on your health. Here’s a look at patient shaming—and what’s being done about it.

who

Judge BY TULA KARRAS

P H O T O G R A P H S BY DA N S A E L I N G E R

hen Melanie Hastings, 41, of Brooklyn, NY (whose name has been changed), arrived for her overdue annual appointment with her gynecologist a few years ago, she expected to be welcomed back. “It had been about a year and a half since I’d seen her, which I know wasn’t ideal, but I hadn’t

had any serious issues,” she explains. Instead, the doctor was cold and accusatory, berating her for not coming in sooner and calling her careless. “I felt humiliated—I was in one of those god-awful paper gowns, with my heels in stirrups, which puts you in a vulnerable place to begin with,” says Melanie. “But then to have her J U L Y 2 0 21 • P R E V E N T I O N .C O M

WELLNESS

scold me like I was a child made me temporarily question whether or not I was someone who could take care of herself. I was taken back to that principal’s-office feeling of shame.” (Melanie found a new gynecologist.) The experience of feeling stigmatized and humiliated by someone you see to attend to your health is shockingly common: A 2009 survey of more than 900 patients by researcher Christine Harris of UC San Diego found that half of respondents had felt shamed by a physician, with the top two reasons being judgment about their weight and judgment about their smoking. A more recent study by Harris found that among college-aged students, sex and oral health were the top issues they felt shamed about. Participants in both studies also reported feeling stigmatized about mental health, failure to exercise enough, not following medication recommendations, and alcohol use. And a glance at any Facebook group for new moms will show plenty of women who felt patient-shamed after asking for pain meds during labor or for not breastfeeding their babies. Ironically, medical shaming is more common around the very issues that require extra sensitivity in discussing— weight, STDs, and mental health conditions. People work up the courage to go to a doctor for help with something they may already feel embarrassed or scared about and end up having their own harmful self-judgment and fears reinforced by someone in a position of authority. The negative experience leaves them less likely to bring up

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problems in the future, putting their health further at risk. Patient shaming— also known as medical bias or medical stigma—can take many forms, including disbelief of the patient and the use of demeaning language. There are, of course, situations in which patients feel embarrassed even though a doctor isn’t shaming them. We’ve all gone red-faced while having to answer intimate questions or hearing that we’re in a high-risk category for a condition related to a controllable factor—your gums don’t lie, and it never feels good to have your dentist tell you you’re not flossing enough. But awkwardness or disappointment is different from feeling shamed, when it seems as if the doctor is chastising or blaming you rather than speaking from a place of concern. Skilled health care providers don’t gloss over the medical reality, even if it’s hard to hear, but communicate the facts respectfully. If information is delivered judgmentally or without basic sensitivity, a practitioner has crossed the line into shaming, says Fatima Cody Stanford, M.D., an obesity medicine physician at Mass General Hospital and Harvard Medical School (HMS) who has researched weight bias.

The Dangers of Finger-Wagging These stigmatizing encounters aren’t simply upsetting in the moment—they can have lasting negative effects. Of those who reported being shamed in Harris’s study, 45% reacted by avoiding the

45% of patients who’ve felt shamed avoid follow-ups or lie to the doctor at their next visit.

doctor or lying about their health in future visits. At its most basic level, medical shaming erodes the trust that is the foundation of a positive patientdoctor relationship and successful treatment. “Patients can sense whether a doctor cares, and when there’s bias, there is mistrust, so people avoid

preventive visits and only come in at the last minute, when they’re in dire straits,” says Dr. Stanford, who adds that implicit bias—signals given through factors like whether an office has chairs large enough to accommodate a patient with obesity or a blood pressure cuff that can fit a large arm—also sends powerful messages about how a patient is valued, even before they meet with the doctor. After an upsetting visit, a patient shamed for being heavy, for example, may be at higher risk for anxiety, depression, and unhealthy behaviors, which can further affect their health. Research by Rebecca Puhl, Ph.D., deputy director of the Rudd Center for Food Policy and Obesity at the University of Connecticut, has found that some patients cope J U L Y 2 0 21 • P R E V E N T I O N .C O M

WELLNESS

with weight shaming by binge eating. “Stigma is stressful, and it’s common for people to turn to food as a temporary coping mechanism,” says Puhl. The stress of weight stigma can cause an increase in a patient’s cortisol levels, a known contributor to obesity. One study found that 69% of patients classified as obese or overweight had experienced weight stigma from a doctor. And research shows that if they internalize it (meaning it affects how they value themselves), they may have higher incidences of binge eating and higher levels of C-reactive protein (CRP), cortisol, and triglycerides—markers for chronic health conditions such as heart disease

69% of patients classiﬁed as obese have felt stigmatized by a doctor.

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and stroke, says Dr. Stanford. In short, medical weight shaming can cause physical harm and make a person less likely to seek treatment. But weight stigma is only one kind of stigma women experience at doctors’ offices. “At 16, I developed symptoms of an STI,” says Jenelle Marie Pierce, 38, of Asheville, NC. “My mom took me to our family physician, who looked at my sore, took a culture, then came back in and said, ‘This is herpes; this is the worst case I’ve ever seen. Here’s your prescription for Valtrex.’ He made me feel like damaged goods. On the ride home I was inconsolable, telling my mother that no one would ever love me,” recalls Pierce,

who didn’t tell future doctors of her diagnosis. “It changed how I saw myself and tempered how I sought care— I often didn’t disclose my STI at other health care visits or advocate for my needs,” she says. “It wasn’t until I went to a Planned Parenthood in my 20s that I began to feel different about myself. The doctors there were empathetic, and they gave me resources and a new perspective.” In 2012 Pierce founded the STI Project, an educational resource committed to overcoming the stigma of sexually transmitted infections. The project “surveyed over 350 people of all ages and discovered that 30% had had a negative interaction with their doctor around their STI diagnosis, including comments laced with stigma and scare tactics along with a lack of medically accurate information about STIs, leaving them feeling ashamed and unsure how to care for themselves,” Pierce says. “And a bad medical experience may affect whether a person will disclose their STI to their partner.” This means the potential for less frequent testing, increased transmission rates, and fewer timely medical interventions as well as the possibility of long-term problems and higher medical costs, she adds.

Stigma Is Sticky With all the research showing the harmful consequences of medical stigma, why is it still so common? For starters, all of us, including doctors, live in a biased world. “These attitudes persist in our society, and doctors are not immune to

them,” says Puhl. Research shows that doctors’ levels of weight bias and mental illness bias reflect those of the general population. “We all have biases that are hardwired, and if we aren’t aware of them, they become reflexive,” says Lars Osterberg, M.D., an associate professor of medicine at Stanford University School of Medicine and the director of its Educators-4-Care program. Additionally, some medical schools aren’t adequately training students in conditions, such as sexual health problems, that are routinely stigmatized. The same is true of obesity education. Just over 50 doctors in the entire country have completed fellowships in obesity medicine, says Dr. Stanford. “Medical students learn about diabetes, heart disease, even rare diseases, but there’s very little education on obesity, which approximately 42% of U.S. adults and 20% of pediatric patients have. If doctors believe obesity is simply the result of eating too much and not exercising enough,” she says, they become frustrated and often assume patients are simply noncompliant and lazy and judge them for “not controlling” their eating. In fact, says Dr. Stanford, obesity is far more complicated, and diet and exercise are usually not enough to change it. Without full understanding, practitioners may not extend the compassion patients deserve. “The lack of knowledge and sensitivity can be a destructive combination,” she says. Doctors in training may also pick up biases from attending physicians. J U L Y 2 0 21 • P R E V E N T I O N .C O M

WELLNESS

“Students learn working side by side with experienced doctors at patients’ bedsides in teaching hospitals. These doctors stay in their profession for years, and they may not be up on the same enlightened concepts being taught to our medical students,” says Diane Rachel Fingold, M.D., an assistant professor of medicine at Massachusetts General Hospital and an instructor at HMS who has helped redesign the school’s curriculum to integrate nonjudgmental approaches. “Those of us who do a lot of teaching in the classroom will teach students to say ‘alcohol use disorder’ versus ‘alcoholic,’ for example, so as not to stigmatize the patient. But for doctors who are only teaching in the hospital, it’s harder to keep them updated,” she says. A 2015 study by Puhl and Sean Phelan, a researcher at the Mayo Clinic, found that the more time students spent working with attending physicians who had bias against heavier patients, the more negative attitudes they were exposed to and the more their own explicit biases increased, a pattern that holds true for many conditions.

Teaching Respect As with all bias, change in this realm doesn’t happen overnight, and it requires hard work, which medical schools are increasingly taking on to help their graduates offer more sensitive care. Stanford University Medical School’s Educators4-Care curriculum requires all students to take multiple Implicit Association

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Tests, which reflect their unconscious biases regarding any number of factors, including age, race, weight, and gender. The program then trains them to slow down their thinking and use other tools to question their assumptions in the moment and mitigate their biases. The University of California at San Francisco School of Medicine puts first-year med students in a course called Differences Matter Orientation that focuses on communicating with patients around identity. Students also learn to look at disease in the context of societal factors such as the inability to access healthy food and communities in which gender, race, or substance abuse can be an obstacle to care. “Most, if not all, people go into medicine to help others, and yet there are a number of patients having negative experiences of shaming. There’s clearly a disconnect. Our curriculum aims to mitigate beliefs that might contribute to a lapse in behavior or communication,” says John Davis, M.D., associate dean for curriculum at UCSF School of Medicine. Other schools, such as Harvard, work on doctor-patient skills by focusing on sensitivity and empathy, which tend to decrease during residency training. But educators and advocates admit that they have more work to do. “It’s not enough to just teach it in medical school,” says Fidencio Saldana, M.D., dean of students for HMS. “We must integrate bias training across the continuum in residency programs, licensing boards, and hospital settings—giving doctors a booster shot, so to speak.”

How to Protect Yourself from Medical Shaming It’s ﬁne to simply get through an appointment as quickly as possible— there’s no wrong way to take care of yourself in a situation with an uneven power dynamic. But if you’d like to make the most of the visit: Redirect the conversation.

End the appointment— or make it your last.

If the doc speaks disparagingly or raises a topic not related to the visit (say, your weight), try, “That’s not the reason I’m here. Can we go back to my tennis elbow?”

If you’re so uncomfortable that you no longer wish to be in the same room with the doctor/ nurse/dentist, curtail the visit. “Don’t forget, you’re paying for a service. If you don’t like how you’re treated, you have the right to seek out a different provider,” says Jenelle Pierce.

Point out the possibility of bias. You can alert the provider that you’re feeling dismissed by saying, “I’d like to know you are taking me seriously.” Or you can respectfully call them out: “You may not intend this, but when you say X, you’re making an assumption about me that isn’t accurate.” You can also pose a question in a way that reveals the bias. For example: “Is this the advice you would give to a thin/young/ male person?”

File a formal complaint. Many doctors’ offices, medical groups, and hospitals have ways for patients to speak up (anonymously or not); ask the office manager how. And if the experience affected your care, consider complaining to your state’s medical licensing board.

Go to a specialist. Seeking out a provider who’s speciﬁcally

trained in the condition you need treatment for can lower the chances of stigmatization, as specialists are more likely to understand the challenges and may be better able to provide scientifically accurate information—in short, less judgment and more support. If you’re in a larger body and want to avoid a weightcentric approach, seek out a Health at Every Size (HAES)–trained practitioner (haes community.com). If you’re classified as having obesity and want to be treated for it, visit the American Board of Obesity Medicine (abom.org) to find a board-certified doctor. You can also search healthgrades .com or vitals.com by physician name or specialty.

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P R E V E N T ION

HEALTH

Meet Your Knee S

o much hinges on keeping this complex joint healthy.

BY A D E L E J AC K S O N - G I B S O N A R T W O R K BY E L S A M O R A

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The Point of the Joint

The knee has one simple function: to bend and straighten your leg. This allows you to sit, jump, and walk and grants children the wonderful ability to kick the back of your airplane seat. But its structure is complex—an intricate combo of bones, muscles, tendons, cartilage, and ligaments makes the magic happen. Three of your leg bones (the femur, or thighbone; the tibia, or shinbone; and the patella, or kneecap) meet at the knee, with the hamstring and quad muscles initiating the bending and straightening motions. Four ligaments around the joint keep the whole situation in line, and a disk of ﬁbrocartilage (the meniscus) sits between the femur and the tibia to absorb shock as you move. Injury to any of these areas can lead to instability, swelling, and pain, and often you’ll need an X-ray or an MRI to ﬁgure out what’s going on.

Keeping On Track

One of the most common causes of knee pain in women is a kneecap that’s lost its groove. In a healthy knee, the patella slides up and down the femur. But weakness or tightness in the quad can cause this bone to shift off track as the knee bends. This puts too much pressure on the patella, causing it to gradually rough up the layer of cartilage beneath it that helps make movement smooth. At ﬁrst all you might notice is that

your knees sound like Rice Krispies when you go up the stairs. But over time it becomes painful to jog, squat, or lunge. Typically, the home remedy to alleviate pain is RICE: rest, ice, gentle compression, and elevation. But to reduce future flare-ups, it may be beneficial to see a physical therapist. They can suggest strengthening and stretching exercises that may help fix any muscle imbalances at the root of the issue.

Lightening the Load

Because our knees carry most of our body weight, these joints will be subject to natural wear and tear over time. The repetitive stress slowly breaks down the cartilage that cushions the ends of the bones, and aging causes this lining to lose water. The result: less support for the joint. These changes tend to be permanent, since—unlike bone—cartilage does not regenerate, says Antonia Chen, M.D., an associate professor of orthopedic surgery at Harvard Medical School. Lose too much, and you develop osteoarthritis. Lowimpact exercise like swimming, cycling, and yoga can help mobilize stiff joints and strengthen supporting muscles. Overthe-counter meds such as ibuprofen can ease pain and inﬂammation, as can natural supplements like turmeric, according to the Arthritis Foundation. If aches become sharp, cause you to limp, or last more than three days, consult an M.D. to see if major structural damage needs repair or treatment.

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H E A LT H

PROBLEM SOLVED

Un-Dry Those Eyes Are they scratchy and irritated? Find solutions here. BY R I C H A R D L A L I B E R T E

aving tears in your eyes is a good thing: Healthy eyes contain a layer of tears made up of oil, water, and mucus that nourishes and cleans them and protects them from damage. “Too little of any of those components can cause dry eye and sensations like burning, grittiness, and blurry vision,” says Ahmed Omar, M.D., Ph.D., codirector of the Dry Eye Center at University Hospitals Eye Institute in Cleveland. A variety of ordinary things can cause tears to dry up: staring at digital screens for too long, taking medications (such as antihistamines) with dry eye as a side effect, being exposed to airborne irritants, and good ol’ aging. “Oil- and watersecreting glands in the eyes slow their output over time, which is why dry eye becomes more common with age,” says Dr. Omar. The happy news is that dry eye can be controlled—here’s how.

H 5.7%

of women under 50 experience dry eye. The condition becomes more prevalent after menopause and occurs in almost 10% of women over 75.

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PREVENT IT

MANAGE SCREEN TIME

Position your laptop or phone so you’re looking slightly down at it rather than up or directly at the screen. Eyes relax more in a slight downward gaze, and eyelids close a bit, making for more complete blinking and reduced tear evaporation, says Annie Nguyen, M.D., an assistant professor of clinical ophthalmology at the University of Southern California Roski Eye Institute. Matching screen brightness to ambient light and taking regular breaks also eases eyestrain.

AVOID BLOWING AIR Face away from AC vents or fans—moving air sweeps moisture from your eyes. If you have an AC vent near your bed, wear a sleep mask and consider running a humidifier. And shield your eyes with wraparound sunglasses on windy days, Dr. Nguyen says.

to loosen crusting and melt congealed oils that can clog tear glands; then, to clear accumulated oil, gently massage your eyelids for 30 seconds using a clean washcloth or clean fingers and baby shampoo. Or try an OTC eyelid cleanser such as Ocusoft, which contains hypochlorous acid, a natural antibacterial agent that can help get rid of debris and reduce inflammation.

TRY EYE DROPS

EAT FOR YOUR EYES Load up on picks rich in vitamin A, like leafy greens; this vitamin helps stabilize and repair the surface of the eye so it’s better at producing and retaining tears. And stay hydrated so your eyes will always have an ample supply of fluid.

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TREAT IT

PAMPER YOUR PEEPERS

Lay a clean washcloth soaked in warm water on your eyes, or wear a heated eye mask twice a day for 10 minutes,

Over-the-counter artificial tears can help keep eyes moist (look for “lubrication” rather than “redness relief ”); at night, try ointments or gels, which last longer but may blur vision. Need drops more than four times daily? Talk to a doc about prescription ones that improve tear production by taming inflammation.

SEE AN OPHTHALMOLOGIST Your doctor can plug the tiny holes in tear ducts to prevent tears from draining away—“a very quick, painless in-office procedure,” Dr. Omar says. Another option might be custom tears made from your blood plasma. J U L Y 2 0 21 • P R E V E N T I O N .C O M

H E A LT H

THE DOCTOR IS IN

Telemedicine and Your Gynecologist When it’s OK to have a video visit, and when it’s not BY L AU R E N S T R E I C H E R , M . D .

B UTI Dr. Streicher is a clinical professor of obstetrics and gynecology at Northwestern University’s Feinberg School of Medicine. Her new book is Slip Sliding Away: Turning Back the Clock on Your Vagina.

Most doctors are willing to treat a urinary tract infection (UTI) without an in-person visit or a urine culture, since symptoms such as pain with urination, frequent urination, urgency, and blood in the urine indicate a bladder infection in 90% of cases. But when there’s a history of recurrent infections or another illness that puts you

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at high risk for a complication along with the presence of flank pain, chills, or fever, an exam and a culture are in order.

VAGINAL DISCHARGE This falls under the heading “It Depends.” I can start with a televisit, and after hearing about symptoms like itching, burning, odor, and discharge of a certain color, I may be able to make a pretty good determination as to whether the culprit is a yeast infection, bacterial vaginosis, trichomonas, or a forgotten tampon. But if the discharge persists despite treatment, a visit is needed to ensure that it’s not something else altogether (such as a sexually transmitted infection).

ABNORMAL BLEEDING Go for an in-person visit. The doctor needs to do an exam to determine where the blood

ILLUSTRATION BY KATHRYN RATHKE.

eyond avoiding COVID exposure, there’s a lot to be said for having a cyber appointment with your gynecologist: no taking off time from work, sitting in a waiting room, or having to get naked or climb into stirrups. But certain medical issues can’t be diagnosed or treated without a physical examination and, possibly, diagnostic tests. Here’s a guide so you’ll know which type of appointment to make.

pause experts would be very comfortable discussing available options and prescribing them without an in-person visit.

PAINFUL INTERCOURSE This one requires an in-person exam. The list of possibilities is very long, and while your history can suggest what the problem might be, there is no way to know for sure without a complete evaluation of the vagina, vulva, and pelvic floor.

is coming from (vulva, vagina, cervix, uterus?) and then do diagnostic testing such as a Pap test, an ultrasound, and/or sampling of the uterine wall. While most abnormal bleeding is not an indication of anything serious, it’s best to check it out sooner rather than later.

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HORMONE THERAPY Hormone therapy for treatment of hot flashes is easily handled with a televisit. Assuming that someone is up to date with their mammograms, most meno-

One more caveat: After a year of offering telehealth to my patients, I’m well aware that not everyone has the technology or know-how for a virtual visit. A 2020 study showed that 41% of Medicare patients lacked access to a home computer with Internet access. In another study, 38% of adults over age 65 didn’t have a smartphone or a computer, didn’t know how to use the technology, or couldn’t hear well enough for a televisit. If this describes someone in your life, that person may need help to take advantage of this new way of “seeing” their doctor. J U LY 2 0 21 • P R E V E N T I O N .C O M

H E A LT H

IT’S NOT TOO LATE!

Think you’ve missed the boat on making big health and wellness changes? Surprise! Right now is actually the perfect time to start turning things around. B Y H O L LY P E V Z N E R

ometimes you really, truly can be too late—like when you miss the last train home, or when that avocado you thought would be at peak ripeness today was actually ready yesterday. But there are no expiration dates on your ability to make healthy changes. Age, it seems, is not an obstacle to starting new habits, getting healthier, or even making big life and career shifts to improve your emotional well-being. Read on to see what we mean.

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I T ’S N OT TO O L AT E TO…

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START EXERCISING If your sneakers are buried under a pile of shoes, take note: Inactive folks ages 40 to 61 who upped their physical activity to about seven hours a week had a 35% lower mortality risk than those who stayed inactive, a 2019

study found. Part of that longevity boost has to do with exercise’s impact on the heart. One report found that formerly inactive 45- to 64-year-olds who increased their exercise to at least 30 minutes four to five days a week had improved oxygen uptake and reduced cardiac stiffness. J U L Y 2 0 21 • P R E V E N T I O N .C O M

H E A LT H

“Begin with an activity that’s convenient and easy to do and that you enjoy. For most, that’s walking,” says Sabrena Jo, director of science and research at the American Council on Exercise. “To make it a habit, pair your walk with something you’re already doing, like eating.” That might mean taking a walk every day after breakfast or dinner. I T ’S N O T T O O L A T E T O …

UP YOUR FIBER INTAKE You probably know that fiber is great for sidestepping constipation. But perhaps it will be news to you that a 2020 report found that changing to a healthier lifestyle in middle age— including eating more fiber-rich nuts, whole grains, and produce—reduced women’s long-term total risk of stroke by up to 25% and their risk of ischemic stroke by up to 36%. “And consuming 25 g to 38 g of fiber daily in midlife can help control blood pressure, cholesterol, blood sugar, and abdominal weight,” says Michelle Routhenstein, R.D., a preventive cardiology dietitian and author of The Truly Easy Heart Healthy Cookbook. “If you aren’t used to consuming a lot, start slowly and work your way up with water to avoid GI distress.” I T ’S N O T T O O L A T E T O …

IMPROVE YOUR SEXUAL ENJOYMENT “About 60% of women who are perimenopausal or postmenopausal experience vaginal thinning, dryness, and irritation, which can bring about painful intercourse,” says Lauren

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Streicher, M.D., medical director of the Center for Sexual Medicine and Menopause at Northwestern Memorial Hospital in Chicago. “But since dryness may start years after menopause, many women and physicians don’t think of this as a menopausal symptom that can be helped.” A 2019 report noted that only 4% of women tied their vaginal symptoms to menopause or hormonal changes and only about a third asked a health care provider for help. That’s a shame, since silicone-based lubricants and long-lasting vaginal moisturizers can temporarily alleviate symptoms and prescription hormonal and nonhormonal options can restore vaginal tissue and reverse damage. “Even if it’s been 20 years since you went through menopause, you can still reverse these changes,” says Dr. Streicher. For many, “treatment also helps urinary tract symptoms related to estrogen loss, like recurrent urinary tract infections, urgency, and sometimes pain with urination,” she adds. I T ’S N O T T O O L A T E T O …

REIMAGINE YOUR RELATIONSHIPS “Until midlife, many of us buddy up with those who feed our instrumental needs, meaning the needs that help us get things done,” says Suzanne DeggesWhite, Ph.D., chair of and professor in the Department of Counseling, Adult, and Higher Education at Northern Illinois University in DeKalb. Consider how new parents join up and share child-care hacks. But as we age, “we often begin

focusing on friends who meet more of our emotional needs,” she says. This means we naturally cut back on friendships (and, frankly, all relationships) that drain us and foster ones that feed us. “We finally have the room to reflect on who we are and what we need in our lives in terms of people and relationships,” says DeggesWhite. Translation: You can finally establish boundaries with parents, exit toxic romances, and plan that girls’ trip.

it’s fine—even empowering!—to turn down activities that and people who don’t enhance your well-being. Online, consider removing whiners from your social media or leaving groups filled with negative chatter. I T ’S N O T T O O L A T E T O …

MAKE A CAREER PIVOT Big career changes may seem like a luxury for the young, but older folks are

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their cognitive abilities to levels similar to those of adults 30 years younger, a 2020 study found. “When you improve your cognitive abilities through learning new skills, it helps you learn more new skills, which creates a positive cycle of increased motivation for learning and social connection,” says

puzzles like sudoku. Research shows that people ages 50 to 93 who involve themselves in these kinds of games regularly have superior problemsolving skills and short-term memory compared with folks who don’t and their brain function is equivalent to that of those up to 10 years younger.

H E A LT H

with ceramides and/or hyaluronic acid can improve suppleness, glow, and texture and prevent eczema rashes, which are more common as we age.” This combo is in products like CeraVe PM Facial Moisturizing Lotion and Paula’s Choice Boost Hyaluronic Acid Booster with Ceramides. Beyond that, keep it simple: “Drink plenty of water, use a gentle soap-free cleanser daily, and apply a vitamin C

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often have more flexibility, we know where our expertise is and isn’t, and we’ve built up a lot of connections to call upon for support,” says Deborah Heiser, Ph.D., an applied developmental psychologist and founder of The Mentor Project. Also, as we age, the conventional ladder climb may lose its luster. “We’re more open to something like a lateral shift or maybe even a dip to get what we want,” says Heiser.

to bones, any time you build muscle, you’re building bone as well,” says Jo. Moreover, the National Osteoporosis Foundation (NOF) says daily weight-bearing and musclestrengthening exercise is essential for bones, right up there with getting adequate calcium and vitamin D. As for what to eat, if you’re a woman over 50 or a man over 70, you need 1,200 mg of calcium daily. “If you

don’t hit that mark, your body takes the calcium from your bones, which makes you more susceptible to osteoporosis and bone fracture,” says Andrea J. Singer, M.D., chief medical officer of the NOF. To get enough, reach for calcium-rich almonds, tofu, sardines, broccoli, kale, dairy, and fortified milk alternatives. Sources of vitamin D include mushrooms, fatty fish, and fortified dairy, OJ, and breakfast cereals. I T ’S N O T T O O L A T E T O …

I T ’S N O T T O O L A T E T O …

QUIT SMOKING

PRIORITIZE YOUR MENTAL HEALTH

Five-year habit? Forty-year habit? No matter how long you’ve been smoking, the benefits of stopping begin almost immediately. “Within hours, your senses of smell and taste start to improve; within days, coughing begins to progressively decline,” says J. Taylor Hays, M.D., medical director of the Mayo Clinic Nicotine Dependence Center in Rochester, MN. “Within a few weeks, energy and breathing get better and improve steadily.” Then there are the big-ticket gains: Coronary heart disease risk is halved after your first year sans tobacco, then continues to drop. Plus, “quitting allows lungs to heal, which reduces risk of severe infection and complications from bacterial and viral infections,” says Dr. Hays. “If you successfully quit by 60 or so, you’ll add five to six years to your life span—and experience better quality of life for those years.”

“In midlife, there’s often a natural pause in the nonstop race of career, financial security, raising a family, and managing relationships,” says Carla Marie Manly, Ph.D., a clinical psychologist and the author of Aging Joyfully. “That pause can trigger the realization that life is fleeting and profoundly precious, priming the psyche to want—even to need—space for reassessment.” Manly suggests capitalizing on this by dipping your toes into psychotherapy or other counseling. “From my experience, older adults often have a fierce desire to embrace a positive future by letting go of a stale or negative past,” she says. “They also deeply cherish and value the sense of understanding, healing, and transformative change they gain from psychotherapy.” A little change in perspective may be just what you need to kickstart everything— because there will never be a better time to take control of your mental and physical health. J U L Y 2 0 21 • P R E V E N T I O N .C O M

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H E A LT H

Lessons from Weight-Loss Pros What top obesity doctors think you should know, whether you want to shed a few pounds or a bunch BY S T E P H A N I E A L E X A N D E R

eight-loss advice is constantly coming at you—whether you ask for it or not. You might hear about it via the latest wacky plan some influencer tweets out, a buzzy best-selling book, or your judgy sisterin-law who has been eyeballing your body at every family gathering since your brother first brought her home. There is certainly no shortage of tips on how best to slim down. The problem is, of course, that most of them are (low-fat) baloney and won’t result in long-term, lasting weight loss. Biologically speaking, losing and then keeping off weight is something your

body is built to resist: A meta-analysis of 29 long-term studies on dieting showed that more than half the weight people lost had been regained at the two-year mark, and by five years, folks had put 80% of the weight back on, according to a 2018 article in Medical Clinics of North America. At the same time, there is growing pushback against the very idea that losing weight should be most people’s goal: The anti-diet movement rejects diet culture, which repeats the false narrative that weight loss is certain to cure or prevent illness, while Health at Any Size advocates encourage people of all body sizes to adopt healthy J U L Y 2 0 21 • P R E V E N T I O N .C O M

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behaviors regardless of the number on the scale. That said, many people do want to try to lose weight, and obesity clinicians are up on the latest science. Their main motivation is to help their patients be healthier, not become radically more svelte. Here’s the advice they’d like to give you.

1 “Know

your ‘why.’”

—Ethan Lazarus, M.D., obesity medicine physician at Clinical Nutrition Center in Greenwood Village, CO

2 “You are not

a number.” “People always ask me, ‘What should I weigh?’ The answer depends on what

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you want. If that’s improved health, less pain, or possible prevention of diabetes and other diseases, there’s strong evidence that quite small weight loss— 5% to 10% or so—is often sufficient, even if you end up nowhere near what the ideal-weight tables suggest. Many people think they need to lose 10 times as much weight, but once they make some small changes and lose a few pounds, they often feel much better than they expected.” —Scott Kahan, M.D., M.P.H., director of the National Center for Weight and Wellness, who is on the faculty of the Johns Hopkins Bloomberg School of Public Health

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“People who have a good, healthy reason to lose weight are more likely to get it off and keep it off. For example, if someone wants to look great for their daughter’s wedding, they may well be successful but regain the weight after the wedding. If a person wants to have less knee pain or better control over their diabetes, these reasons will persist after weight loss and support keeping the weight off permanently.”

3 “Pick a routine

you can maintain.” “I suggest that you set up an eating routine of planned portions of plants and protein every three to four hours. Pick a routine you can stick with 80% of the time.” —Angela Fitch, M.D., associate director of the Massachusetts General Hospital Weight Center and an assistant professor of medicine at Harvard Medical School

4 “One size

does not fit all.” “Know yourself. One size does not fit all when it comes to a weight-loss plan. I’ve developed a short quiz people can take to quickly identify which lifestyle factors have been tripping them up and getting in the way of successful weight loss; it includes questions about when you tend to eat, how much you exercise, and the role food and body image play in your life. Knowing what to focus on can make changing the way you approach weight loss feel less overwhelming.” —Robert Kushner, M.D., author of Six Factors to Fit: Weight Loss That Works for You! and a professor of medicine at Northwestern University Feinberg School of Medicine

5 “Movement is

everything.” “The best predictor of successful weight-loss maintenance is the amount of physical activity you are

CHOW DOWN FOR HEALTH— AND PLEASURE

ondering what to eat? Think of yourself as an engine—the best fuel will help power your body and mind in a way that boosts your overall health. That’s a good reason to consider the Mediterranean diet, a way of eating that research has shown promotes a stronger heart, a sharper brain, and reduced chronic disease. It emphasizes: • Vegetables, fruits, whole grains, and healthy fats (such as those from olive oil, nuts, and seeds). • Lean protein, meaning ﬁsh, poultry, beans, and eggs. • Limited red meat. It’s a plant-based way of eating— so when you think about your plate, most of what you pile on should be plants, including whole grains, with a much smaller amount of protein and/or dairy. If slimming down is your goal, watch the portion size on calorie-dense foods like nuts. Because the emphasis is on fresh foods, the processed/packaged/fast foods that can pack on pounds and make your body’s engine run sluggishly aren’t on the table. Win-win! Best of all, there are plenty of ways to combine these foods that are creative, delicious, super-satisfying, and totally ﬁlling. (Bye-bye, boredom!) Want recipe ideas? Search Google for “Mediterranean diet recipes," and over 40 million will pop up.

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H E A LT H doing. Long-term successful weightloss maintainers are doing lots of physical activity—about one hour of moderate activity, six days a week.” —Donna H. Ryan, M.D., professor emeritus at Pennington Biomedical Research Center in Baton Rouge, LA

6 “Obesity is

complicated.” “I’m often asked, ‘I don’t eat that much, so why am I not losing weight?’ I tell patients that obesity is a complex disease and typically there is not a simple

answer. It may not be the quantity of food you eat, but the quality. In addition, it may be more related to other lifestyle factors, like sleep or stress. These may directly or indirectly influence eating behaviors and food intake. Some people are on medications that promote weight gain and impair their ability to lose weight. In the end, it’s important for clinical providers to understand the multitude of potential contributors in order to assist patients in treating their obesity.” —W. Scott Butsch, M.D., director of obesity medicine in the Bariatric and Metabolic Institute at the Cleveland Clinic

7 “A plateau “I wish everyone understood that all weight-loss efforts end with a plateau— no one should be disappointed or surprised if the treatment plan results in limited or no weight loss at some point. That is the natural adaptation of the body to the changes you’ve made. Rather than throwing in the towel and feeling that the plan is not working, people can choose to work on maintaining the weight loss they've had or modify the treatment plan if more weight loss is desired. This is especially important if your goal is to lose more

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is normal.”

SELF - CARE SLIM - DOWN TIPS These two science-backed suggestions don’t involve food or working out—they focus on being good to yourself.

a regular sleep schedule that doesn’t change signiﬁcantly on the weekends.

Make Sleep a Priority:

two hormones, ghrelin and cortisol, that increase your appetite and can make your body long for a carb ﬁx. And it dials down leptin, a hormone that signals your body that you’re full. So make a point of ﬁnding activities you can count on to get you to your calm place, such as immersing yourself in a captivating book, taking a long walk with a diverting podcast, or shutting yourself in the bathroom for a meditative soak in the tub. Then do one of those things every day, or as often as possible.

Research has shown that regularly getting a lousy night’s sleep has a negative impact on your metabolism because of hormonal changes similar to those caused by stress. It also makes it harder for your body to regulate glucose, which can result in weight gain as well. It makes sense, then, to follow the good-sleep advice you’ve heard time and again: Start powering down (devices, chores, scary TV shows) an hour before bedtime, sleep in a dark and cool room, and set and keep

than 10% of your initial weight.” —Jamy Ard, M.D., an associate professor in the department of epidemiology and prevention at Wake Forest University Baptist Medical Center

8 “You need a

backup plan.” “The body fights back against weight loss. It does this in many ways that were very productive 150-plus years ago when food was scarce, but are maladaptive today. You have to plan for this to happen and have a backup

Find Your Zen: Stress boosts

plan when it does. Seeing a provider trained in obesity medicine can help you determine the best ways to deal with this challenge—the provider has medicines, diets, and counseling, techniques, and tools that you don’t have access to by just reading a book or using an app. Remember, we’re all a bit different, so what works for one person may not work for you.” —Craig Primack, M.D., president of the Obesity Medicine Association and cofounder of the Scottsdale Weight Loss Center in Scottsdale, AZ J U L Y 2 0 21 • P R E V E N T I O N .C O M

P R E V E N T ION

SCIENCE 5 Myths About Sunscreen Don’t get burned by bad information. BY K A T E R O C K W O O D I L L U S T R A T I O N S BY A N D R E A D E S A N T I S

MYTH #1 The higher the SPF, the longer you can go before reapplying. MYTHBUSTER Whether you use SPF 30 or SPF 100, you need to

reapply it at least every two hours. That’s because SPF refers to how much of the sun’s rays the sunscreen ﬁlters, not how long it lasts. The reason sunscreen lasts only two hours, says Paul Nghiem, M.D., Ph.D., head of the dermatology division at the University of Washington School of Medicine, is that sun and moisture break down or wash off some of the protective chemicals. Set a phone reminder to reapply it, and use more than you think you should. “On average, people apply only about one-third as much sunscreen as the government assumes when it calculates the SPF,” Dr. Nghiem says. If you skimp, that SPF 30 might be giving you only SPF 10 protection. For whole-body coverage, you need enough to ﬁll a shot glass, and if you’re not great about slathering it on, go for an SPF of 50 or higher.

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MYTH #2 Car windows block the sun. MYTHBUSTER Car windshields are typically made of laminated glass, which blocks

UVB and UVA rays, but side and rear windows usually aren’t. That means these only block UVB rays—not UVA rays, which go deeper into the skin. In a study in the Journal of the American Academy of Dermatology, researchers found that people who did the driving were more likely to wind up with skin cancer on the left side (the sun-exposed driving side) of their face and body. In fact, 74% of patients with malignant melanoma had tumors on the left side, compared with 26% on the right. Fortunately, the solution is simple. If you’re going to be in the car for more than a few minutes, wear sunscreen or protective clothing like a long-sleeved shirt, Dr. Nghiem says, as well as shades—sunglasses with UVA- and UVB-protective coatings cut down on glare and help protect you from cataracts.

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MYTH #4 You can make your own sunscreen at home.

MYTH #3 Sunscreen will cause your vitamin D levels to nosedive. MYTHBUSTER The small amount of UVB rays

that gets through sunscreen is enough to help your body manufacture vitamin D, says Antony Young, Ph.D., a professor emeritus of experimental photobiology at St. John’s Institute of Dermatology in London. This “sunshine vitamin” is crucial for bone health and plays a role in everything from immune function to muscle function. But you can also up your levels through diet, says Steven Daveluy, M.D., FAAD, a dermatologist at the Karmanos Cancer Institute in Detroit. Vitamin D heavy hitters include rainbow trout, salmon, canned tuna, eggs, and D-fortiﬁed cereal, orange juice, soy milk, oat milk, and cow’s milk. If you’re deﬁcient, your doctor may also recommend a daily vitamin D supplement (600 IU to 800 IU is typically a sound starting point).

MYTHBUSTER Bad idea, says Young. “Commercial sunscreen is very highly regulated for safety, efficacy, and formulation quality. There’s no way of assessing those factors with homemade formulas,” he says. You wouldn’t be able to test the SPF level of a homemade batch, and effective ingredients are neither easily purchased by consumers nor easy to mix. Still, if you’re worried about particular ingredients that soak into skin, look for a physical sunscreen (containing zinc oxide or titanium dioxide), which will “sit on your skin and deﬂect the sun’s rays,” says Dr. Daveluy. “Because it’s not absorbed into your skin, you don’t have to worry about its doing anything—except saving you from skin cancer.”

MYTH #5 Sunscreen is more important for kids than for adults. MYTHBUSTER It’s true that childhood sunburn is a risk factor for adult

skin cancer, in particular melanoma, but ongoing sun exposure is just as hazardous when you’re older. “We have proof that every sun exposure increases the risk of skin cancer,” says Dr. Daveluy. Considering that most people get just 25% of their lifetime UV exposure by age 20, there’s plenty of time to avoid more damage. Every adult should be covered in sunscreen when they’re in the sun, but it’s especially important if you used little or no sunscreen when you were a kid. Choose a sunscreen that is broadspectrum, which means it blocks both UVB rays (the ones that burn skin) and UVA rays (the ones that age skin). Both types can cause skin cancer. J U L Y 2 0 21 • P R E V E N T I O N .C O M

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DOES IT WORK?

Pillows with Benefits What the research says about bedding that claims to be better for your health BY S H A R L E N E B R E A K E Y

here are hundreds of pillows jockeying for a spot on your bed—some just to look pretty, yes, but many claim that they’ll help you sleep more soundly, reduce stress, and soothe aches and pains. “The right one can be like the favorite teddy bear you had as a kid,” says Raj Dasgupta, M.D., a sleep specialist at the University of Southern California and a member of Prevention’s Advisory Board, giving you the comfort you need to nod off. Here, experts weigh in on who’s winning the pillow fights.

HUGGABLE PILLOWS Body-size pillows or weighted stuffed animals to cuddle and squeeze. WHAT WE KNOW: One study suggested that hugging soft objects could reduce stress, but it’s too early to call these pillows game changers, says Tyler Grove, Ph.D., a clinical WHAT THEY ARE:

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assistant professor in the department of psychiatry at the University of Michigan. “Positive physical contact, such as hugging a partner, is associated with reductions in the stress hormone cortisol,” he says, but more research is needed to confirm that pillows have the same effect. Still, Dr. Dasgupta says throwing an arm and a leg over a body pillow can help reduce neck pain and improve sleep. SHOULD YOU TRY THEM? Sure, if it feels good. “A pillow should bring comfort—mental and physical,” Dr. Dasgupta says. “If it does both, I say game on.” BRANDS TO TRY: Lamb Weighted Stuffed Animal ($40, huggaroo.com); Utopia Bedding Soft Body Pillow ($23, amazon.com)

ERGONOMIC PILLOWS Head pillows, often made from memory foam, gel, or latex, designed to WHAT THEY ARE:

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position your head and body to alleviate neck pain and headaches. WHAT WE KNOW: A pillow’s filling is less important than its fit, says Robert Hayden, D.C., Ph.D., founder of Iris City Chiropractic Center in Georgia; the goal is to keep the neck aligned with the spine. “So many of us have ‘tech neck’ from staring down at devices,” Hayden says, so it’s crucial that pillows promote good posture. He suggests asking your partner to check how your head rests on a pillow, ensuring that it isn’t tilted. SHOULD YOU TRY THEM? Maybe— especially adjustable, supportive ones. If you suffer from severe neck pain, though, consider visiting a chiropractor for help; with the wrong pillow you could unintentionally make things worse. BRANDS TO TRY: Original Pillow ($60,

coophomegoods.com); Tri-Core Cervical Pillow ($47, coreproducts.com)

SMART PILLOWS Pillows or pads with tech that tracks movement and breath to rate sleep time and quality. WHAT WE KNOW: There’s scant research on these products, but a 2019 study found that self-trackers overestimated sleep and underestimated awake time. Since only brain wave measurement can truly report sleep quality, Dr. Dasgupta says, “focus instead on whether your pillow is providing the right neck support.” SHOULD YOU TRY THEM? No; they’re pricey and disruptive. “The last thing you need at bedtime is one more thing to think about,” Dr. Dasgupta says. WHAT THEY ARE:

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Someday soon when you visit your doctor for a stress-related condition, they may just tell you to go take a hike (or a day by the sea or a stroll in the park). That’s because research is affirming the calming, curative effects of getting outside in a natural setting. Here’s how you can do it, no matter where you live.

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uring the pandemic, biking through the park, planting a garden, and sitting by a lake breathing the fresh air were safer ways to leave your house than more crowded indoor activities. But sticking with these habits even after theaters and restaurants are fully open is a smart move, especially if the thought of reentry is a bit anxiety-inducing. “Being outdoors is a natural antidote to stress,” says Richard Taylor, Ph.D., head of the physics department at the University of Oregon, who studies how nature’s patterns affect mental

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health. His research shows that stress levels plummet by 60% when we view patterns like those found in nature. “Humans evolved for thousands of years outdoors, and our physiology is designed around it,” he explains. “But then we built these boxes to live in, and there has been a growing move to be inside more. Our stress levels keep growing because of that too.” Indeed, study after study over the past two decades has confirmed that green spaces, water, and sunlight confer health benefits that range from improved healing rates after surgery and strengthened immunity to decreased chronic pain. But the impact on mental health might be most dramatic of all: Therapists and doctors use water and bright-light therapy to treat not only seasonal affective disorder, but also depression, PTSD, and ADHD. Check out how scientists think being in nature is curative—as well as how to take advantage of it even in more urban settings.

WATER, WATER

EVERYWHERE

“When I walked along the beach and heard the rhythm of the tide and saw the eagles and herons soaring above, I felt liberated, unburdened for the first time in months,” says Sarah Pollock, a writer and professor emeritus at Mills College in Oakland, CA, of her first visit to her mother’s seaside home after the pandemic started. That day, she and her husband vowed to make a trip to the

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beach—to hike, to read, to just sit and stare—every week. Sarah’s reaction makes sense, says Wallace J. Nichols, Ph.D., author of Blue Mind: The Surprising Science That Shows How Being Near, In, On, or Under Water Can Make You Happier, Healthier, More Connected, and Better at What You Do. “Living things crave water, and honestly we flourish when we’re near it,” he says, explaining that seeing or even hearing water triggers a flood of neurochemicals that increase blood flow to the brain and heart. “It’s instantly calming,” he says. A 2020 review of research on the human-water connection concluded that being in or near water had a direct positive impact on mental health—in one study, even just standing in front of an exhibit in an aquarium was enough to lower heart rate and lift mood. A newer study from the U.K. found that participants from low-income households were 40% less likely to exhibit symptoms of mental illness when they lived near water compared with those at the same income level who lived farther inland. Nichols explains that this is because back when our ancestors were on the move, finding water was a matter of life or death, so hearing or seeing it is enough to ease the mind; floating or swimming has been shown to almost immediately produce a meditative state. The best news is that achieving “blue mind”—the term researchers commonly use to describe the peaceful state induced by proximity to water—is very simple, says Nichols. We reap the

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benefits, to different degrees, whether we take a long swim in a lake, stare out at crashing ocean waves, listen to a trickling brook, or just sit on a bench by a pond watching ducks swim by. “Do what works for you, and do it as often as possible,” he says, adding that even on days when you can’t get outside, you can help yourself breathe easier by taking a shower or a bath or by staring at a photo or painting of, say, dolphins swimming, especially if it reminds you of a particular body of water that brings you joy. You can even tap into the wonder of water by streaming a documentary such as the Oscar-winning My Octopus Teacher or watching a livestream of jellyfish at the Monterey Bay Aquarium (on YouTube) or colorful tropical fish from the Shedd Aquarium in Chicago (at sheddaquarium.org).

FEELING SMALL &

FULL OF AWE

While the peace and quiet of nature certainly soothes our senses, the overpowering immensity of the great outdoors can be just as calming. Tabitha Dosch, a communications specialist in Chicago, was speeding down a bike path near her house one day last summer when, as she got to the top of a hill, a giant five-point buck appeared in the middle of the path. They stared at each other for a few moments, and when the buck finally ran off, Tabitha burst into tears: “I wasn’t scared so much as overwhelmed by his size and beauty. I felt transported and had this ‘everything’s OK’ feeling that lasted all day.” Even something as simple as watching plants emerge in your backyard can J U L Y 2 0 21 • P R E V E N T I O N .C O M

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professor and director of the Health, Emotions, and Altruism Lab at the University of Toronto. Research is confirming this phenomenon: A study at the University of California, Berkeley, found that disadvantaged youths and military veterans who went white water rafting in a beautiful but rugged setting described wonderment that went beyond the thrill of the ride—they reported higher levels of well-being and less stress a week later. Stellar explains that awe deepens our feeling of connection to the earth and to other creatures. We fade away into the moment, experiencing that feeling we describe as being “one with nature,” Stellar adds. Trying to comprehend the immensity, she says, overpowers the

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create a sense of awe. “Out hiking or even just puttering in my garden, I find myself deeply amazed by things like the moss on the trees and the rocks, the lichens, the many types of mushrooms— and I think about all the things nature does to survive and adapt,” says Deb Stemmerman, a Seattle obstetrician who works at a hospital that was overrun during the first coronavirus wave. Experts say that what these women experienced was awe, an exhilarating, sometimes even slightly frightening wonder that wells up when we encounter something beyond the bounds of our everyday experience. That emotion can be a powerful boost to mental health, and the benefits tend to last, says Jennifer Stellar, Ph.D., an assistant

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ego, which is usually busy narrating our lives, often with negative chatter. Feeling that you are a small part of something larger quiets that voice. No need to book a trip to Machu Picchu to experience awe—it’s more a matter of slowing down and noticing these wonders rather than blowing right past them. Pulling over to really appreciate a rainbow can provide that dose of well-being. Visit a small oasis of natural beauty you live near but may have taken for granted—a forest preserve, a craggy bluff, or a rushing creek. Or simply zoom in on the beauty of a butterfly or a flower in your windowsill pot to take in how extraordinary it is. “Details like the shiny filaments that make up a butterfly’s wing can be mind-blowing,” Stellar says.

FINDING PEACE IN PATTERNS

Have you ever really noticed the way tree branches, well, branch out, getting progressively smaller? Or how the sun’s rays glint on a lake, or how the flames of a campfire crackle? Most of nature is made up of monotonous but soothing shapes or movements like these that repeat endlessly at finer and finer scale. Those patterns are called fractals, and they offer yet another way of soothing the soul. In fact, when researchers asked participants to view the types of fractal patterns found in nature, electroencephalograms (EEGs) revealed that alpha waves peaked in the frontal region of the brain and beta

waves peaked in the parietal region— indicating that looking at nature is both relaxing and restorative. Meghan Eplett, a New York City designer, had this experience on a (socially distant) yoga retreat last fall. When her group sat down by a creek, she took out her pad to draw. She got so absorbed in recreating the details of the creek and the forest behind it that when an otter zipped by and snapped her out of it, she discovered that the rest of her class had gone. “I got so lost in recreating the glittering patterns dancing on the water and the layers of gray in the rocks, I didn’t even notice when they left! It was the first time in months that I’d had no nagging worry in the back of my mind,” she says. Taylor explains why our visual systems, having evolved over millennia in nature, are still soothed by these repetitive patterns: Much of the natural world—leaves, patterns in the sand, clouds, roots, branches, waves washing in—is made up of fractals, and historically, if that was all we saw, it meant that there were no predators darting into the landscape or lightning bolts threatening to strike us. In other words, we were safe. “We call it fractal fluency, or ‘effortless looking,’ and more than just reducing stress, taking in fractals is actually restorative,” he says. Fortunately, getting the restorative benefits from these patterns requires very little effort—just stare into nature, whether up at the clouds or at the veins of a leaf. Even short daily doses of this kind of “effortless viewing” will help, but J U L Y 2 0 21 • P R E V E N T I O N .C O M

to really rack up the benefits of nature’s patterns, Taylor suggests heading to the beach or the backyard with a sketchbook and a pencil in hand—no artistic talent required. Drawing what you see in nature can magnify the calming effect the patterns have on our brains, says Taylor, who has studied how some artists, such as Jackson Pollock, subconsciously embedded fractals into their work. “Creating is good for everyone; when you aren’t just passively looking, but actively recreating nature on paper, the fractals flow in through your eyes and out through your fingers, and your whole body reaps the benefits,” he says.

LIGHT YOUR

OWN WAY

As at ease as we feel amid greenery or near water, it might be the warm rays of the sun that give us the greatest lift. When Renee Nelson, a morning TV anchor in Phoenix, was reporting on the pandemic during the first months of lockdown, the combination of worry, exhaustion, and being sequestered from her family and coworkers took a toll. “Studios often have no windows,” she

P R E V E N T I O N .C O M • J U L Y 2 0 21

says. “I struggled to know what time of day it was and found myself battling some really dark feelings.” Her mood began to lift once she started taking walks downtown between shows: “I’d lift my face to the sun to prove to my brain that it was actually daytime, and it made me feel so much better. I started to sleep well again too.” Exposing ourselves to sunlight— especially in the bright morning hours— works to orient our bodies, regulating the biological clock that sits in the hypothalamus and controls, among other things, when we wake up and fall asleep. That, in turn, has a positive effect on everything from hormones to brain chemistry. “Being inside, especially as much as we

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SC I E NCE

have been during the pandemic, pushes our internal clocks later,” says Helen Burgess, Ph.D., a professor and codirector of the sleep and circadian research lab at the University of Michigan. “Studies show that even a small shift later can lower our mood. Getting out in the morning light for 30 minutes every day is enough to shift it earlier.” (Burgess points out that even an overcast day will provide more intense light than you can typically get inside your home.) That helps regulate sleep and consequently your mood. In fact, research connecting bright light to mental health has gone into overdrive in recent years. One study showed that bright-light therapy was as effective for treating major depressive disorder as antidepressants were. Burgess herself stumbled upon data supporting this when veterans who were participating in a study of sunlight and chronic pain reported reduced symptoms of PTSD. A subsequent clinical trial confirmed that half an hour to an hour of morning light indeed had a significant impact on mood. But while morning light has the greatest impact on circadian rhythms, Burgess says spending time in the sun at any hour of day is beneficial. “There’s evidence that sunlight can immediately increase serotonin levels in the brain,” she explains. That’s what Hannah Touby, a recruiter who lived in Los Angeles through much of the pandemic, learned after she started to use the extra hours she had through not needing to commute to bike or run outside with friends. “I was surprised by how much I realized I was craving the sun,” says Hannah. “I found myself scurrying for any bright spot I could find throughout the day just to soak in some extra vitamin D.” That’s not surprising to Burgess, who suggests finding time to get outside even when we can all gather indoors again. “Short breaks give you a serotonin boost and make cortisol levels drop. So walk the dog while the sun is up, take a few calls outside, or enjoy a leisurely stroll around the block,” she says. “It will help you feel good in the world again.” J U LY 2 0 21 • P R E V E N T I O N .C O M

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P R E V E N T ION

Sunny-Day Snacks

Each of these fruit- and veggie-rich bites boasts ultra-hydrating ingredients, so they’re the perfect treats for summertime. STAR FRUIT–COCONUT WATER SLUSHIE WITH LEMONGRASS ACTIVE 5 MIN. TOTAL 3 HR. 5 MIN. SERVES 2 (MAKES ABOUT 2¼ CUPS)

Roughly chop 2 medium star fruit (8 oz total) and freeze until hard, about 3 hr. In blender, puree frozen star fruit, 1¾ cups coconut water, 1 Tbsp grated lemongrass, 2 tsp fresh lime juice, and ⅛ tsp kosher salt until smooth. Taste and add

P R E V E N T I O N .C O M • J U LY 2 0 21

additional lemongrass and lime juice if desired. Serve with additional star fruit and lemongrass if desired. PER SERVING 77 cal, 2 g pro, 18 g carb, 3 g ﬁber, 13 g sugars (0 g added sugars), 0.5 g fat (0 g sat fat), 0 mg chol, 178 mg sodium

DANIELLE DALY. FOOD STYLING: SIMON ANDREWS. PROP STYLING: PAIGE HICKS. RECIPES BY KRISTINA KUREK.

FOOD

MELON WEDGES WITH SUMAC, LIME, AND CHILES ACTIVE 10 MIN. TOTAL 10 MIN. SERVES 4

Arrange 2 lbs watermelon, honeydew, and/or cantaloupe wedges on serving platter and scatter ½ serrano pepper (thinly sliced) over melon. Squeeze juice from ½ lime over melon and sprinkle with 1 tsp ground sumac and ½ tsp ﬂaky sea salt. Serve with additional lime wedges, sumac, and salt if desired. PER SERVING 40 cal, 1 g pro, 10 g carb, 1 g ﬁber, 8 g sugars (0 g added sugars), 0.5 g fat (0 g sat fat), 0 mg chol, 319 mg sodium

CAULIFLOWER “TABBOULEH” ACTIVE 20 MIN. TOTAL 20 MIN. SERVES 4 (MAKES ABOUT 4 CUPS)

Make cauliflower rice: In food processor, pulse 12 oz raw cauliflower florets until very finely chopped (you should have about 2½ cups). Transfer to large bowl. In same food processor bowl, pulse 1 packed cup curly parsley (roughly chopped, including stems) until very finely chopped. Add to bowl with cauliflower along with 1 cup mixed-color cherry tomatoes (halved), 2 Persian cucumbers (sliced), 3 Tbsp fresh lemon juice, ½ small red onion (finely chopped), and ½ tsp each ground cumin, kosher salt, and pepper. Toss to combine and adjust seasonings if desired. PER SERVING 47 cal, 3 g pro, 10 g carb, 3 g fiber, 3.5 g sugars (0 g added sugars), 0.5 g fat (0 g sat fat), 0 mg chol, 278 mg sodium

F OOD

BREAKFAST

Strawberry-Thyme Millet Bowl A sweet and savory way to put some zip in your morning

covered, until millet is tender and liquid is absorbed, 25 to 30 min. Serve millet ACTIVE 15 MIN. 1. Heat oven to 450°F. On TOTAL 45 MIN. rimmed baking sheet, toss with berries and pan SERVES 4 juices, a splash of strawberries, thyme, oil, milk, pistachios, and and honey. Roast until 1 lb strawberries, hemp seeds. hulled and halved berries begin to release 4 sprigs fresh thyme PER SERVING 358 cal, 11 g pro, juices, about 10 min. 54 g carb, 7 g ﬁber, 14.5 g sugars 1 Tbsp olive oil Remove from oven and (4.5 g added sugars), 11 g fat (2 g 1 Tbsp honey discard thyme. sat fat), 6 mg chol, 37 mg sodium 1 cup 2% milk, 2. Meanwhile, in sauceplus more for serving pan, bring milk and 1 cup 1 cup millet water to a boil. Stir in 1½ tsp pure millet and vanilla, reduce vanilla extract heat, and simmer, 2 Tbsp ﬁnely RISE & GRIND chopped pistachios Natural sugars in honey 2 Tbsp hemp seeds and berries deliver energy,

MIKE GARTEN.

and the ﬁber in millet helps keep simple carbs from being absorbed too quickly, making for an all-day energy boost.

P R E V E N T I O N .C O M

Blue Berry has done wonders for my eyes! Claudette is a retired secretary. S and reading, but in recent years, her eyesight.

’ve worked as a secretary my entire life, and even though I’m retired now, I still enjoy staying active and reading my daily newspaper. A few years ago, I noticed my vision start to ?AŊ1> E ;<@;91@>5?@ @;80 91 -.;A@ how the eye’s core, the macula, loses its function with age and it only gets worse with time. This made me very upset, and quite sad.

I DIDN’T WANT TO GIVE UP ON MY EYES I started researching eye macula health, as I was determined to maintain my eyesight. I came across an ->@5/81 -.;A@ - <>;0A/@ /-8810 8A1 1>>E& C45/4 1D<8-5:10 @41 .1:1ŋ@? of colorful fruit pigments on the eye’s macula. So, I went straight to the phar9-/E -:0 .;A34@ 9E ŋ>?@ .;D

I LOVE THE RESULTS I’M NOW SEEING 2@1> - 21C 9;:@4? ;2 @-75:3 8A1 1>>E 1B1>E 0-E 9E ;<@;91@>5?@ :;ticed a change in optical pigments in my eyes. I was noticing it too, as I was enjoying reading stories to my grandson. I now also enjoy the scenery when I take my daily walks. I am thrilled. I will surely keep taking Blue Berry as it has done wonders for my eyes and highly recommend this product to anyone wanting to keep their eyes healthy!”

- Claudette, France

THE SWEDISH SECRET TO HEALTHY EYES

@newnordicusa

F OOD

T H A T ’S

geoa o d t i ng! Each year, truckloads of new food products ﬁnd their way to shelves near you, but which healthy eats are the keepers? Enter the Prevention Test Kitchen staff, who gallantly read hundreds of nutrition labels and selﬂessly tore into over 300 packages. At the end of all that eating, they came up with 23 winners that deserve a place in their discerning pantries—and yours. BY B E CCA M I L L E R

• PHOTOGRAPHS

P R E V E N T I O N .C O M • J U LY 2 0 21

BY DA N I E L L E DA LY

OUR NUTRITIONAL CRITERIA

FOOD STYLING: SIMON ANDREWS. PROP STYLING: PAIGE HICKS.

Made with real, recognizable ingredients No trans fats or hydrogenated oils Made with minimal amounts of sodium and added sugars

B es t br eak fast s FROZEN FRUIT Pitaya Foods’ All Natural Passion Fruit Bite-Sized Pieces Stock your freezer with these one-ingredient chunks of passion fruit puree to add brightness, and 23% of your daily vitamin C, to morning smoothies. Fresh tip: Use them as ice cubes to liven up sparkling water. $4, pitayafoods.com

sugars, this gets its light sweetness from freezedried fruit and minimally processed coconut sugar. $8, naturespath.com

OGURT

FROZEN Evergreen Mixed Berry Kid and adult tasters alike devoured these waffles with little pockets of real-fruit jam that add nice sweetness. When they’re toasted, the nutty ﬂavor really shines. $7, eatevergreen.com

Nature’s Path

loaded with added reﬁned

beverage, full of ﬂavor and live active cultures, is dairy-free, so even those with sensitivities can get a delicious digestive boost. $7, foragerproject.com

BITES

Power Bites these allergen-friendly bites with a hint of crunch from chia seeds, a good vegetarian source of omega-3s. $7, withoutatracefoods.com

F OOD

B es t f r eezer m u s t - haves MEAT Applegate Well Carved Organic Asian Style Pork Meatballs These meatballs, made with humanely raised pork, organic brown rice, and carrots, deliver ¼ cup of veggies per serving. $7, applegate.com

FISH Regal New Zealand Beech Wood Roasted King Salmon Keep these smoked ﬁllets of sustainably raised salmon on hand to easily add a boost of protein to salads, pastas, grain bowls, and more. $10, regalsalmon.com

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PREPARED VEGETABLE Green Giant Grilled Veggies Eggplant If you don’t have time to prepare fresh veggies, reach for a bag of these convenient charred slices to serve up the ﬂavor you want without any added sodium. $5, greengiant.com

PREPARED MEAL MingsBings Plant-Based Sausage & Peppers A bing is a crispy, crepe-like stuffed ﬂatbread; it’s a popular Chinese street food. Find these in the freezer section, ﬁlled with a vegan take on the ballpark favorite. $70 for 12, mingsbings.com

Curried Riced Cauliflower Cups Cauliﬂower and seasonings come together in a vitamin C– packed side or dinner starter. Top with a fried egg or sautéed chickpeas for a meal in minutes. $5, eatcaulipower.com

F OOD

B est meal m a ker s PIZZA CRUST Banza Plain Crust Pizza This crust, made of chickpeas, offers a dose of protein that other bases don’t have. Bake with your favorite toppings for a crunchy, ﬁber-packed, gluten-free pie. $9 for two, eatbanza.com

CONDIMENT Grillo’s Pickles Thick & Chunky Medium Pickle de Gallo Freshly chopped pickles mixed with habaneros and jalapeños make a lightly spiced relish-meets-salsa great for topping sandwiches or scooping up with tortilla chips. $5, grillospickles.com

SALAD TOPPER Seapoint Farms Mighty These legumes, seasoned with dried spices and a hint of heat, offer 5 g each of plant-based protein and ﬁber per serving. Tasters used them like croutons to top salads and soups for a hit of crunch. $4, seapointfarms.com

GRAIN Path of Life Southwest Mango Quinoa Blend Big pieces of mango give this easy-to-prep grain blend a tropical sweetness, and black beans, corn, and poblano peppers add heartiness. $4, pathoﬂife .com

SAUCE Kevin’s Natural Foods Thai Coconut Sauce Sauté veggies and a protein (like chicken, beef, or tofu) with this lemongrass-, coconut-, and limescented simmer sauce for a hearty (and speedy!) dinner. $5, kevinsnatural foods.com

J U LY 2 0 21 • P R E V E N T I O N .C O M

F OOD

B est s n a cks & desser ts COOKIE Siete Grain Free Mexican Wedding Cookies At six cookies per serving, these crisp cinnamon-spiced almond ﬂour and pecan bites with a classic powdered sugar coating are sure to satisfy your sweet tooth. $5, sietefoods.com

FROZEN DESSERT Planet Oat Blueberry Oat Crumble Non-Dairy Frozen Dessert Each pint boasts a bright blueberry swirl and chunks of spiced oatmeal streusel that will make your taste buds think they’re diving into a home-baked treat. $5, planetoat.com

KOMBUCHA GT’s Synergy Sacred Life If you’ve never tried kombucha, this bottle is a great place to start: Fresh ginger and blue spirulina (a type of algae) give the probiotic beverage its spiced ﬂavor and vibrant color. $3.50, gtsliving foods.com

TREAT BAR Blake’s Seed Based Chocolate Chip Rice Crispy Treats Flax, pumpkin, and sunﬂower seeds add crunch and elevate these desserts beyond the nostalgic treats from childhood. $18 for 18 treats, blakesseedbased.com

HUMMUS Ithaca Buffalo Ranch Hummus

NUTS Daily Crunch Golden Goodness Sprouted Almonds These coated nuts, tossed in a craveable combo of turmeric, onion powder, and nutritional yeast, are sprouted, giving your body a head start on absorbing key nutrients and antioxidants. $7.50 for 5 oz, daily crunchsnacks.com

LENTIL SNACK Harvest Snaps Crunchions Sour Cream & Onion Red Lentil Snack Crisps Introducing the good-for-you alternative to onion snacks: These baked legume and veggie bites are a source of both iron and calcium. $2.50, harvestsnaps.com

spicy, this spread reminded tasters of their favorite game day dip. Serve with sliced veggies and pita chips for a winning snack. $5, ithacahummus.com

Bay Plant Crisps These crunchy, airy crisps, made from yuca, mushrooms, and onions, pack a savory, satisfying ﬂavor. And with 25 pieces per serving, you can go back for more (and more). $2, snacklins.com

J U LY 2 0 21 • P R E V E N T I O N .C O M

P R E V E N T ION

FAMILY

here’s no better way to reinforce comprehension than through movement— what educators call kinesthetic learning. So keep the lessons going this summer with active games that are so fun, your kids will hardly notice that they’re practicing their ABC’s, letter sounds, and spelling.

BY M A R Y G I L E S

P R E V E N T I O N .C O M • J U L Y 2 0 21

C H ALK IT U P For a child who’s learning to write their ABC’s, draw uppercase letters on the driveway or the sidewalk with chalk and see if they can write the lowercase versions next to them. Then get older kids in on the action to help them learn letter sounds: Call out a letter and challenge each child to do something that starts with it. They might dance for the letter D, kick for the letter K, or zigzag for the letter Z. Can’t think of an action verb? It’s also ﬁne to act like a zebra for Z or pretend to play a violin for V.

ISTOCKPHOTO/GETTY IMAGES.

Smart Summer Games

ACTIVE I SPY Turn this classic game into a physical one by adding an active element. Ask, “Can you hop to something that begins with the letter T?” (tree) or “Can you somersault to something that begins with the letter M?” (mailbox).

ROCKI N’ HUNT To prepare, create a set of alphabet rocks. Have your kids go on a hunt to collect 26 rocks, then paint one letter of the alphabet on each. To play, think of a word or two and hide the rocks that spell those words. Tell your kids how many to ﬁnd, then see if they can spell the word or words once they locate the rocks. To make it harder, hide some common letters (A, P, L, R, S, T) and see how many words they can spell using them (sat, at, rat, rap, tap, splat).

FAM I LY

h, the joy of a pup who loves the water! To keep yours happy—or encourage a timid pet—make sure health and safety are top of mind. “If you want your dog to like the water, remember the three S’s: short, sweet, and safe,” advises Colleen Demling-Riley, a certified dog trainer and the owner of Pawtopia in San Diego. Here’s what you need to know before you open your pool or head out on the boat.

BY L I Z Z S C H U M E R

P R E V E N T I O N .C O M • J U L Y 2 0 21

NADALIN FOTOGR AFIA/GET T Y IMAGES.

Going Swimming with Your Dog?

Ease into swimming

Dogs might seem like natural swimmers, but never just throw yours into the water. That can instill a fear of water that’s hard to overcome, advises Central K9 Diving Dogs owner and certiﬁed dog trainer Jessica Edgerly. Instead, get in the water with your pup and use a tasty treat or some fun toys to encourage them to wade in. Bringing along a canine pal who already loves to swim can help too. And don’t rush the process. Start with only about 10 minutes in the water at a time to keep them excited and engaged, Demling-Riley says. Because dogs don’t understand clear water, Edgerly suggests ﬁrst getting them acclimated to a lake or a stream if possible. If you have a pool, teach your dog how to use the stairs to get out on their own, as a pool’s steep sides can confuse them.

Gear up with a life vest

When teaching your dog to swim, outﬁt them with a life vest, harness, and leash, both trainers advise. A life vest can help teach a new swimmer to paddle with both their front legs and their back ones, since it keeps their rear end aﬂoat, explains Edgerly. All dogs should always wear a life vest and a leash when on a boat. Be sure the vest is brightly colored so you can spot your pup in the water and that it has a sturdy back handle you can grab if they fall overboard.

Know when to get out

Keep a close eye on your dog when they’re near any body of water, just as you would with kids. A pup who doesn’t take enough breaks can develop a painful condition called cold water tail or swimmer’s tail, Edgerly notes. After vigorous extended swimming sessions, their tail might look dead or broken. It usually resolves after a week or so of rest. After your pet gets out of the water, rinse them off to remove any chemicals, and always dry them thoroughly, especially their ears and armpits, Demling-Riley advises. Dogs with thick undercoats such as Labradors and huskies are particularly prone to developing painful hot spots if they stay damp too long. Also, keep a bowl of fresh water nearby, and don’t let your dog drink from anywhere else—pool chemicals, algae, and salt water can upset their tummy. Swallowing too much water too fast can also lead to water intoxication, characterized by lethargy, vomiting, bloating, and even seizures. If you notice any of these, take your pet to the vet right away. J U L Y 2 0 21 • P R E V E N T I O N .C O M

ISTOCKPHOTO/GETTY IMAGES.

FAM I LY

P R E V E N T I O N .C O M • J U L Y 2 0 21

Talking to Your Kid About Racism early 75% of white parents rarely or never discuss race with their children, according to a 2019 report. And if they’re not talking about race, they’re almost surely not talking about racism. That’s a problem, because “if we don’t talk about racism, we’re going to perpetuate it,” says Riana Elyse Anderson, Ph.D., an assistant professor at the University of Michigan’s School of Public Health. If you’re a white family, know that it’s truly never too late to have these talks with your Assess yourself first kids, though the It’s 100% true that you don’t need to be earlier the better. The an expert on race and racism to start a American Academy conversation with your child. What’s also of Pediatrics notes true: “You’re going to be ineffective if that by ages 2 to 4, you haven’t assessed how aware you are about racism and what knowledge you children can already internalize racial bias. have,” says Anderson, noting that doing your own reading and reﬂecting is your “Think about it like ﬁrst priority. Start with exploring the histhis: If Black children tory of racism in the U.S. and your own are old enough to personal biases. “It’s important to think experience racism, about your own journey growing up in a racist society,” says Aisha White, Ph.D., then white children director of the Positive Racial Identity are old enough to Development in Early Education program learn about it,” says at the University of Pittsburgh. “Take Anderson. Not sure a look at your own decisions that may what to say, or how have contributed to—or ignored— to start? Here’s help. racism.” For example, have you ever

BY H O L LY P E V Z N E R

made assumptions about a so-called “bad” part of town? Have you ever stayed silent when someone told a racist joke? J U L Y 2 0 21 • P R E V E N T I O N .C O M

FAM I LY

Find out what your child knows “I encourage parents of all backgrounds to ask your kids what they know about racism, rather than just telling them what you know,” says Anderson. Pay attention to how they talk and the terms they use “so you’ll know what gaps you’ll need to ﬁll or ideas to reframe,” suggests psychotherapist Mercedes Samudio, the author of Shame-Proof Parenting. For instance, your child may say racism is when we treat someone unfairly. You’ll want to counter that with something more accurate, like “Racism is when we like and treat people based solely on the color of their skin,” says Anderson. Then ask if your child has experienced or witnessed racism. “As they get older, build on that by pointing out inequity in the world and the community,” says Samudio.

Grow together It’s OK to admit that you’re still learning, especially when talking to tweens and teens. Share what you’re reading or grappling with. “Being honest helps facilitate an authentic conversation,” says White. And that’s what starts to move the needle. “When parents understand race and racism, they raise children who understand, and that can produce a generation that’s more aware and more proactive,” says Samudio.

P R E V E N T I O N .C O M • J U L Y 2 0 21

USE MEDIA THE RIGHT WAY It’s great to read books or watch shows that represent diverse families—but that’s not enough. “You need to talk about what you read and see too,” says White. And think about what you don’t see: If a show features only white characters, wonder aloud why that is, or mention that you don’t like a stereotype you see. Here are some good options that delve into issues of race and make it easy to start conversations: PICTURE BOOKS FOR KIDS: We’re Different, We’re the Same; Amazing Grace; Happy in Our Skin; Daddy Why Am I Brown?; The Proudest Blue: A Story of Hijab and Family BOOKS FOR TWEENS/ TEENS: Count Me In; This Book Is Anti-Racist; The Black Friend: On Being a Better White Person RESOURCES FOR PARENTS: So You Want to Talk About Race; How to Be Less Stupid About Race; Raising White Kids; Between the World and Me MOVIES: Coco (7+); Akeelah and the Bee (8+); Spider-Man: Into the Spider-Verse (9+); Remember the Titans (10+); Minari (13+); 13th (16+)

EDITOR IN CHIEF

P R E V E N T I O N A DV I S O RY B OA R D

Sarah Smith

Richard Carmona, M.D. 17TH SURGEON GENERAL

DESIGN DI R ECTOR

OF THE UNITED STATES; UNIVERSITY OF ARIZONA

Jarred Ford EXECUTIVE DIRECTOR, HEALTH NEWSROOM

CHIEF FOOD DIRECTOR

Sandra Bond Chapman, Ph.D. CENTER FOR BRAINHEALTH, THE UNIVERSITY OF TEXAS AT DALLAS

Lisa Bain

Kate Merker

Raj Dasgupta, M.D. UNIVERSITY OF SOUTHERN

E D I TO R I A L

FOOD

DEPUTY DIRECTOR, HEALTH NEWSROOM

SENIOR FOOD EDITOR

Catherine Lo

Stephanie Dolgoff

ASSOCIATE EDITOR

Elizabeth K. Hale, M.D. NEW YORK UNIVERSITY

CHIEF VISUAL CONTENT DIRECTOR

Rita Rastogi Kalyani, M.D. JOHNS HOPKINS

Alix Campbell

Becca Miller

DEPUTY EDITOR

Alisa Hrustic

EXECUTIVE VISUAL DIRECTOR

EDITORIAL ASSISTANT

Christina Weber

Samantha MacAvoy

SENIOR EDITORS

Alyssa Jung, Kaitlyn Pirie, Lizz Schumer

VISUAL DIRECTORS

Bruce Perez, Allison Chin

R E S E A R C H & CO PY

EDITORIAL ASSISTANT

RESEARCH DIRECTOR

Jake Henry Smith

Diana Erney

EDITORIAL BUSINESS MANAGER

COPY CHIEF

Ann Schinnerer

Benay R. Bubar

CALIFORNIA (USC) KECK SCHOOL OF MEDICINE

HEAR ST VIS UA L G R OUP

LANGONE MEDICAL CENTER UNIVERSITY SCHOOL OF MEDICINE

Rachel Lustgarten, R.D. WEILL CORNELL MEDICINE Jordan Metzl, M.D. HOSPITAL FOR SPECIAL SURGERY Lauren Streicher, M.D. NORTHWESTERN UNIVERSITY

DEPUTY VISUAL RESEARCHER

FEINBERG SCHOOL OF MEDICINE

Deirdre Read

Sophia L. Thomas, D.N.P. PRESIDENT, AMERICAN

VISUAL RESEARCH EDITOR

ASSOCIATION OF NURSE PRACTITIONERS

Ulrika Thunberg

DEPUTY COPY CHIEF

MANAGING EDITOR

Kristy Kofron

Dana A. Levy

Karol Watson, M.D. UCLA PROGRAM IN PREVENTIVE CARDIOLOGY

Andrew Weil, M.D. ANDREW WEIL CENTER FOR INTEGRATIVE MEDICINE

Rachel Zar, L.M.F.T. SPARK CHICAGO THERAPY

Jane Francisco EDITORIAL DIRECTOR, HEARST LIFESTYLE GROUP EXECUTIVE MANAGING EDITOR

GROUP DIGITAL CONTENT DIRECTOR

Kim Cheney

Lauren Matthews

Patricia Haegele SENIOR VP/GROUP PUBLISHING DIRECTOR & CHIEF REVENUE OFFICER ASSOCIATE PUBLISHER, GROUP MARKETING DIRECTOR

GROUP FINANCE DIRECTOR

David Rockefeller

ASSOCIATE PUBLISHER

Michelle Balaz

Christine Rannazzisi Gerstein VP/HEARST DIRECT MEDIA

Christine L. Hall

EXECUTIVE GROUP DIRECTOR, HEALTH

ADVERTISING SERVICES MANAGER

Kim Jamison

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A DV E R T I S I N G S A L E S NEW YORK INTEGRATED BRAND DIRECTORS

Sharon Briden Irene Grieco Paula Sarapin Samantha Scharmett Karen Sullivan

HEARST HEALTH MEDIA

SOUTHEAST

DIRECTORS

INTEGRATED BRAND DIRECTOR

Kassie Means Tara Outly Cynthia Strong

Kelly Peterson SOUTHWEST WISDOM MEDIA

MIDWEST

Dawn Bar

INTEGRATED BRAND DIRECTORS

Diane Burke Teri Jacobucci Marisa Warren

ASSISTANT

Brittany Acosta DIRECT MEDIA

ASSISTANT

SENIOR ACCOUNT MANAGERS

Arlene Presberry

Peter Brevett Michael Rohr

WEST COAST INTEGRATED BRAND DIRECTOR ASSISTANT

I N T E G R AT E D M A R K E T I N G PROGRAM DEVELOPMENT

BRAND STRATEGY DIRECTOR

SENIOR MANAGER

INTEGRATED BRAND MANAGEMENT

Lisa Schwartz Golodner

Caleigh Rice

EXECUTIVE DIRECTORS

RESEARCH DIRECTOR

INTEGRATED MARKETING MANAGER

Elizabeth Bushey Barbara Semmel Jenifer Walton

CREATIVE SERVICES OPERATIONS

CREATIVE DIRECTORS

Akilah Henry Liz M. Chan

MANAGER

Ashley Matejov C I R C U L AT I O N & P R O D UC T I O N

CIRCULATION

PRODUCTION

PREMEDIA

VP/CONSUMER MARKETING

OPERATIONS ACCOUNT MANAGER

ACCOUNT MANAGEMENT

Rick Day

Hearst Magazines, Inc. Debi Chirichella President, Hearst Magazines Group & Treasurer Kate Lewis Chief Content Officer Kristen M. O’Hara Chief Business Officer G LO BA L E D I T I O N SENIOR VICE PRESIDENT/ EDITORIAL AND BRANDS DIRECTOR

RESEARCH

Hayley Soutter

Hearst Steven R. Swartz President and Chief Executive Officer William R. Hearst III Chairman Frank A. Bennack, Jr. Executive Vice Chairman Mark E. Aldam Chief Operating Officer Catherine A. Bostron Secretary Gilbert C. Maurer, Mark F. Miller Publishing Consultants

Kelly Beres Caitlin Morton

Theresa B. Salimbene

Published by

Tania Lara

Maria Fernandez

Kim St. Clair Bodden AUSTRALIA/EDITOR IN CHIEF

Andrea Duvall C U STO M E R CA R E Online: prevention.com/customer-service Email: precustserv@cdsfulfillment.com Phone: (800) 813-8070 Mail: Prevention Customer Care, PO Box 6000, Harlan, IA 51593-1500 Printed in the U.S.A. Published at 300 West 57th Street, New York, NY 10019. Get your doctor’s approval before beginning any exercise or dietary program.

Prevention (ISSN 0032-8006), Vol. 73, No. 7, is published monthly by Hearst, 300 W. 57th St., New York, NY 10019, USA. Steven R. Swartz, President & Chief Executive Officer; William R. Hearst III, Chairman; Frank A. Bennack, Jr., Executive Vice Chairman; Mark E. Aldam, Chief Operating Officer. Hearst Magazine Media, Inc.: Debi Chirichella, President, Hearst Magazines Group & Treasurer; Kate Lewis, Chief Content Officer; Kristen M. O’Hara, Chief Business Officer; Catherine A. Bostron, Secretary. Copyright 2021 by Hearst Magazines, Inc. All rights reserved. Prevention is a registered trademark of Hearst Magazines, Inc. Periodicals postage paid at New York, NY, and at additional mailing offices. POSTMASTER: Send all UAA to CFS. (See DMM 507.1.5.2); NON-POSTAL AND MILITARY FACILITIES: Send address corrections to PREVENTION, PO Box 6000, Harlan, IA 51593-1500. In Canada: Postage paid at Gateway, Mississauga, Ontario; Canada Post Publication Mail Agreement Number 40012499. GST #R122988611. Mailing Lists: From time to time we make our subscriber list available to companies that sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings by postal mail, please send your current mailing label or exact copy to: Prevention, Mail Preference Center, PO Box 6000, Harlan, IA 51593-1500.

Licensing and reprints: Contact Wyndell Hamilton at (281) 419-5725 ext. 152 or whamilton@wrightsmedia.com.

B RAI N GAM E S

Stay Sharp Fun ways to give your brain a little workout

VOCABULARY TESTER Can you make 10 four-letter words using the letters M, T, and only vowels?

__ __ __ __ __ __ __ __ __ __

_ _ _ _ _ _ _ _ _ _

BACK AND FORTH WHAT’S THE SMALLEST PALINDROME WITH THREE DIGITS DIVISIBLE BY 5? HOW ABOUT 6?

P R E V E N T I O N .C O M • J U L Y 2 0 21

THE MISSING NUMBERS

A 28

What numbers belong in the A, B, and C spots?

B C

3 12

MYSTERY WORD SEARCH Can you ﬁnd three plant-based proteins, two famous doctors, and one good way to get around? Words can run backward or forward and horizontally, vertically, or diagonally.

R Q U I N O A W A M O I N V E I K

L E N T I L S P

D A H E P M E T

R G E K B L M O

S P U O C A D X

H L F Y U O R C

U H C T Q M P L

E I L H S W E S

B J Y B L V O G

ANSWERS: Vocabulary Tester: emit, item, mate, meat, mite, mote, omit, tame, team, time (you may think of others). Back and Forth: 505, 222. The Missing Numbers: A: 7; B: 21; C: 84. Mystery Word Search: The words to ﬁnd are lentils, tempeh, quinoa, Weil, Spock, bicycle.