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SLEEP LI KE A ROCK EVERY NIGHT

November 2021

P R OV E N WAY S T O BOOS I M M U N IT TY

BUILD A STRONGER BRAIN Tools for a Vibrant Mind MUST - READ

WHAT CONSPIRACY THEORIES ARE DOING TO YOUR HEALTH

5 - MINUTE SECRETS TO BET TER HEALTH

EXERCISES THAT EASE ALL KINDS OF PAIN

P R E V E N T ION

CONTENTS N OV EM B E R 2 0 21

ON T HE COVE R

38 Build a Stronger Brain 50 Proven Ways to Boost Immunity 52 5-Minute Secrets to Better Health

32 Exercises That Ease All Kinds of Pain

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4 The latest news on how to keep your 66 What Conspiracy mind and body Theories Are Doing healthy, plus our to Your Health Move of the Month and more

MIKE GARTEN.

24 Sleep Like a Rock Every Night

WEL LNE SS 22 Natural Benefits of Cranberries Go beyond the sauce. 24 Hypnotherapy for Better Sleep Yes, for real

ON THE COVER: PETER CROWTHER. THIS PAGE, FROM TOP: JEFF WESTBROOK; GETTY IMAGES; RAYMOND HOM.

28 Healthy Scalp, Gorgeous Hair Give what’s underneath some TLC. 32 Ease Your Body & Mind Yoga moves to soothe what ails you 38 Create a More Amazing Brain You have what it takes.

HEALTH 46 Meet Your Diaphragm So that’s how it works. 48 Stop the Spinning! How to handle vertigo 50 Elevate Your Immunity Proven ways to stay healthy this season 52 10 Super -Quick Health Fixes! Feel better in just 1, 5, or 10 minutes.

SCI E NCE 60 5 Myths About Skin Issues Let’s clear these up.

64 Apple Cider Vinegar Is it really that special? 66 The Conspiracy Against Your Health What mistrust is doing to our well-being

FOOD 74 Gut-Friendly Bites You’ll love these tasty, fiber-filled snacks. 76 Blueberry Smoothie Bowl Mmm, creamy and so good for you 78 Got Bad Breath? Four foods that’ll freshen that right up 80 Thankful for Veggies The sides are ready to be the stars this year.

FAMILY 88 Gratitude for Every Age Sweet, fun activities 90 How to Help a Grieving Child What to say and when

92 Why’s My Pet So Itchy? Get some solutions.

I N EVE RY I SSU E 2 Editor’s Note 96 Brain Games

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E D I TOR’S NOT E

We’re All Creative

nightmarish, so for years my husband and I rented a car to avoid dealing with it. But that meant we had to fit our ever-changing assortment of stuff into a different kind of car trunk every time. I could practically see Marc’s brain working as he stared down the If you think problem—and then, seemingly magically, he’d get it all in. you’re not This is real-life creativity: innovation that makes our lives creative, better. The article on page 38 dives into this: how the brain works prepare to think again. and how we can activate the side of it responsible for satisfying solutions and leaps forward—things that keep our minds sharp. We all have amazing moments of creativity. One of Prevention’s editors, Lisa Bain, told me about a time she was stuck at the DMV with a toddler (horror movie, anyone?) and, as her daughter edged toward a meltdown, Lisa handed her a pad of sticky notes and a pen and pointed out a nearby blank wall much in need of artwork. “She carefully drew a picture, scooted over to stick it up, and scooted back to draw another,” Lisa says. Brilliant, no? Another of our editors, Stephanie Dolgoff, said that early in the pandemic, when her mom had COVID-19 and she herself was stressed and scared, she An Innovative came across a bag of mismatched socks. She Way to Track and her teenagers started stuffing them and Your Health adding faces; they released their tension by We’re really excited to partner working with their hands and inventing funny with Circul+, a heart rate and backstories for the little sock people. blood oxygen wellness monitor You too can harness the power of your own you wear on your finger—you can use it to track workouts, mind. As senior editor Adele Jackson-Gibson sleep, or anything says, “We are in fact creating every moment of in between. our lives.” What will you create today? Learn more at prevention.com /wellnessring.

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PHILIP FRIEDMAN.

PARKING IN NEW YORK CITY is famously

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Smart Strategies for the Time Change

When the clock shifts back an hour on Sunday, November 7, there’s more to keep in mind than remembering to reset your devices. The time change could throw your circadian rhythm out of sync if you don’t stick to your regular sleep-wake schedule, and one study found that people were more likely to experience feelings of depression during this time, possibly due to fewer hours of mood-regulating natural daylight. Two easy ways to minimize any side effects: Resist the urge to take advantage of that potential extra hour of sleep, and make it part of your morning routine to spend a few quiet moments outside or in front of a light-facing window. N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

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“Good Cholesterol” Is Really Good

Birth control options for men have been one extreme or the other: single-use condoms or a hard-toreverse vasectomy. Now researchers in China have found a method that may offer something else. When biodegradable iron oxide nanoparticles were injected into the bloodstream of male mice, then guided via magnets to the testicles, where they were heated up, spermatogenesis was halted, preventing reproduction for about a month. (This method is far more attractive than another contraceptive method that has undergone testing, the injection of heated nanoparticles directly into the testes.) The nanoparticles are eliminated naturally from the body in 30 to 60 days.

Meet Your Personal Goals in 2022

The new Prevention planner can help: It’s a pretty desk calendar combined with health and wellness guidance. ($21.95, prevention.com/2022calendar)

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A Baby Step Toward a Male Contraceptive

You’ve heard all about how “good” HDL cholesterol supports a strong heart, but a new study in Science shows that it may also help protect the liver. A special type of HDL cholesterol called HDL3, produced in the gut, appears to block signals that cause inflammation in the liver, say researchers from Washington University School of Medicine. Chronic inflammation can lead to liver damage over time, and scientists say that if they can find a way to boost levels of HDL3 in the body (through diet or medication), it may help prevent that from happening as well as inform new treatments for liver disease.

Worried About Alzheimer’s? If so, learning about what’s normal and what’s not can help you get support for yourself or a loved one as soon as it’s needed. “It’s important to talk about Alzheimer’s and other dementia-related illnesses without stigma and fear,” says Beth Battaglino, CEO of HealthyWomen, which partnered with Prevention and the Women’s Alzheimer’s Movement on a series of brain health webinars (view them at yourbrain2021.com). “Brain health is an integral part of the healthy-aging checklist,” she adds. Three things that might reassure you:

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FORGETTING IS ACTUALLY VITAL “Our brains lose brain cells every day starting in our 20s,” says Gayatri Devi, M.D., a neurodegenerative disorders expert. “Our brains prune with age so they can function better.” Forgetting things is how we retain other info. But if your ability to drive, cook, or do your finances is affected, talk to your doctor.

MENOPAUSE CAN LOOK A LOT LIKE ALZHEIMER’S DISEASE Maybe you’re losing keys or forgetting why you entered a room—but don’t stress yet! Menopause-related cognitive impairment affects more than half of women, so consult your doctor. “I have two words: Consider hormones,” says Dr. Devi.

YOU HAVE MORE CONTROL THAN YOU MAY THINK Our brains are magnificently malleable. “Of current Alzheimer’s cases, 40% are thought to have been preventable if folks had modified their lifestyles,” says Jessica Caldwell, Ph.D., director of the Women’s Alzheimer’s Movement Prevention Center at Cleveland Clinic. “Not smoking, good sleep, exercise, and managing things like diabetes and depression may all help.” N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

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How Many Steps Do You Truly Need?

If you’re ruled by the “10,000 steps a day” health advice, a new study suggests that you might be able to adjust that goal. An average of 4,500 daily steps was associated with a significantly lower risk of dying, according to data from 16,732 women over age 60. And it didn’t matter whether those steps were taken in short bursts or in longer uninterrupted walks. But don’t feel pressured to stop there: Research showed that compared with taking no steps, each initial increase of 1,000 extra steps taken slashed the risk of death by 28%. Need a little motivation? Try Move, the new walking program from Charge Running.

Chocolate is made from ground cacao beans mixed with E D I TORS’ other ingredients, creating the silky-smooth bite you love to savor. But the entire cacao fruit is packed CHOICE with important nutrients that often go to 2 021 waste. That’s why Blue Stripes Urban Cacao set out to find a way to use everything—the colorful ribbed shell, the fruit’s gooey flesh, and the hard oval beans—to harness all the nutritious goodness. The result is a lineup of chocolatey treats low in added sugar and filled with antioxidants, electrolytes, fiber, and minerals. Choose from crunchy granola or trail mix, creamy cacao bars, energizing dessert bites, and even cacao powder and chips to make your own cacao creations. ($10 and up, bluestripes.com)

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A Pretty Sweet Superfood

The Healthiest Thanksgiving Talk Here’s a conversation starter you can use whether you’re gathered virtually or in person: asking about your family’s health history. Thanksgiving Day is also National Family Health History Day, so it’s the perfect time to bring it up. Even if you do all the good-for-you things to stay on top of your health, having a close family member with certain conditions (including heart disease, diabetes, osteoporosis, or colorectal, breast, or ovarian cancer) can raise your risk of developing them. “Learning about your family’s health arms you and your doctor with knowledge that can be used to unlock clues about potential risks— the more you can learn and share, the more puzzle pieces they have to see the full picture of your health,” says Mikhail Varshavski, D.O., a family medicine physician in New Jersey. This is all more important than ever right now, since certain underlying conditions can make COVID-19 a particularly dangerous risk. After you give thanks, do two easy tasks:

SHARE WHAT YOU LEARN Once you’ve gathered information, keep it easily accessible. The CDC’s free online tool, My Family Health Portrait (phgkb.cdc.gov/FHH), lets you organize your family health history and share it with your doctor and other family members who may benefit from it.

CREATE A FAMILY

GETTY IMAGES.

HEALTH TREE Write down the names of close relatives on both sides of the family: parents, siblings, grandparents, aunts, uncles, nieces, and nephews. Find time to talk to each about conditions they have or had and their age of diagnosis. Even if you think you know everything in your lineage, these conversations can reveal details that may be super important.

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E D I TORS’ CHOICE 2 021

BE AU T Y INGRE DIE N T ID

Plant-based butters like shea butter and cocoa butter are tops for keeping skin and hair smooth and hydrated—and there’s a new one angling for a place in your beauty routine. Murumuru butter is extracted from the rich whiteyellow fat found in seeds that fall from a type of palm tree in the Amazon rain forest called Astrocaryum murumuru (they’re harvested sustainably!). Skincare, hair, and beauty brands are now infusing the ingredient into face creams, conditioners, and even brushes and bronzers. It gives products a creamy texture that melts into skin and hair to help seal in moisture. “The unique fatty acids in murumuru butter are great at penetrating skin and hair shafts, which improves skin texture, helps tame frizz, and adds shine to hair,” says Dylan Greeney, M.D., a dermatologist in Evansville, IN. It’s also high in vitamin A, known for its anti-aging effects on skin. Plus, it’s safe to use on all skin types. Look for murumuru butter on the product label, and “the fewer ingredients, the better,” Dr. Greeney adds.

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Physicians Formula Murumuru Butter Bronzer, $15, physicians formula.com

Sol de Janeiro Triple Brazilian Butter Hair Repair Treatment, $36, sephora.com

ADOBE STOCK. PRODUCTS: COURTESY OF COMPANIES.

MURUMURU BUTTER FOR SKIN & HAIR

Love Beauty and Planet Rose Hand Cream, $5.50, target.com

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15 -Minute Meal Under $5 Gingery Noodle Soup SERVES 1

In 16-oz mason jar, place 2 tsp fresh ginger (finely grated), 1/2 small clove garlic (finely grated), 1/4 small red chile (thinly sliced), and 1 tsp reducedsodium chicken bouillon base. 23¢

Layer jar with 3/4 oz rice noodles (cooked and rinsed), 1/2 head baby bok choy, 15 snow peas (sliced crosswise), and 1 medium carrot (coarsely grated). 99¢

Top with boiling water, cover, and let sit 3 min., then stir to combine. PER SERVING 136 cal, 5 g pro, 28 g carb, 3 g fiber, 5 g sugars (0 g added sugars), 1 g fat (0 g sat fat), 0 mg chol, 600 mg sodium

TOTAL: $1.22

FROM OUR TEST KITCHEN The hundreds of healthy recipes we’ve published in Prevention are available exclusively to members of Prevention Premium. For less than $1 per week, you’ll get full access to our archive of recipes along with all our other articles (and another year of your print subscription).

GET ALL OUR RECIPES

MIKE GARTEN.

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This month’s soup recipe puts flavorful foods from East Asia front and center. Here, other traditional staples to try that are both delicious and good for you.

SEA VEGGIES “Sea vegetables are sustainable and packed with nutrients,” says Sherene Chou, M.S., R.D., a California-based culinary dietitian. They contain protein and antioxidants as well as iodine, which supports thyroid function, and iron, critical for healthy oxygenated blood. “Use seaweed to make sushi or a seaweed salad, or try nori furikake [a seaweed seasoning] in rice dishes or sprinkled on avocado toast and popcorn,” Chou adds.

WHITE RICE “It’s a staple in Asian cultures, and white rice

can absolutely be part of a healthy diet despite the fact that it’s been demonized by diet culture,” says Laura Iu, a registered dietitian in New York City. Yes, it has less fiber than whole grains like brown rice, but this can make it easier for people with digestive conditions like irritable bowel syndrome to digest. And it’s often fortified with folate and magnesium, two energy helpers. If you have prediabetes or diabetes, eat it with protein and fat to ease blood sugar spikes.

MISO Your favorite Japanese soup has a gut-friendly ingredient. “Miso is made

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by fermenting soybeans, so it contains probiotics,” says Iu. It’s also rich in B vitamins and choline (both good for cognitive function) and vitamin K, which helps blood clot. Think beyond soup: Miso is great in a marinade for meat or fish or whisked into a dressing.

SESAME OIL Best used as a flavor enhancer, not as cooking oil, it’s filled with hearthealthy monounsaturated and polyunsaturated fats, antioxidants that help fight damaging free radicals, and the amino acid tyrosine, which boosts levels of mood-lifting serotonin.

DAIKON This Japanese radish can be cooked or pickled. It has a high water content and is a good source of fiber and vitamin C.

MIKE GARTEN.

EAST ASIAN EATS

Blue Berry has done wonders for my eyes!

Claudette is a retired secretary. She loves to stay active and reading, but in recent years, she was suffering with 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 suffer. My optometrist told me about 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 article about a product called Blue BerryTM which explained the benefits of colorful fruit pigments on the eye’s macula. So, I went straight to the pharmacy and bought my first box.

I LOVE THE RESULTS I’M NOW SEEING After a few months of taking Blue Berry every day, my optometrist noticed 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 Wild Swedish low bush blueberries are popular in Sweden when it comes to eye health. These are small, tasty and so colorful inside that they color your hands blue when you eat them. It’s this natural color that benefits the eye’s macular vision center.

Blue BerryTM has been the no.1 eye supplement in Scandinavia for two decades. Based on blueberries and lutein, it provides high concentrations of carotenoids (color pigments) to nourish your eye’s vision center.

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MOVE OF THE MONTH

MUSCLE ACTIVATOR The glute bridge targets what it’s named for—your booty—but not just in a strengthbuilding way. The move activates your glute muscles, which helps you actually use the strength you’ve built up in them.

1 Sit flat on the floor, with your knees bent. Loop each end of a resistance band around your ankles and feet; your feet should be holding the bottom half of the loop in place on the floor (as if you were standing on it). Grab the rest of the band and pull it toward you until it rests around your hips and on your pelvis. 2 Lie back so you’re flat on the floor. Your arms should be on the floor beside you, palms facing down. 3 Lift your hips off the floor as you squeeze your glutes and core; lift until your knees, hips, and shoulders form a straight line. Hold for 3 seconds at the top, then lower back down to start.

KAT WIRSINGIT.

4 That’s 1 rep. Do at least 10, or as many as you can.

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uild Ho

A fitness-space makeover can be motivating. Four fun items to add to your go-tos: 1 | ALL - IN - ONE BOXING SET

Great taste. Heart Healthy.*

3 | EXERCISE DICE

Miss boxing or kickboxing classes? This setup can handle your most forceful jabs and will fit in a corner or a closet when not in use. ($80, protocoldesign.com)

2 | PREVENTION FLAT FOLDABLE WEIGHT BENCH A sturdy weight bench is ideal for strength training as well as seated exercises. This one will fit in a home of almost any size because it folds for easy storage, and it features sweatresistant cushions that are easy to clean. ($130, amazon.com)

It’s like having your own personal trainer, except on demand—and it’s a little more fun! These foam dice have exercises (think jumping jacks, crunches, squats) and a time (30 seconds, 90 seconds, etc.) on each side. Crank up some tunes, give them a roll, and do whatever they direct. ($10, spri.com)

4 | INTERLOCKING FITNESS MATS These mats fit together like puzzle pieces and can help prevent you from sweating all over the carpet or scuffing the floor. The nonslip surface can be wiped down after each use. ($20 for six, spri.com) 2

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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.

The Final Results Before I found Almased, I was very overweight. I knew that if I wanted to live a long healthy life, the weight had to come off. One day, after reading about the science and great reviews on Almased, I decided to give it a try. Right away, I felt my sweet cravings go down and I could not eat as much simply because Almased helped me feel satisfied. After a couple of months, I lost 45 lbs and have kept it off ! I feel amazing, and love what I see in the mirror. I can’t say enough about Almased. The protein and vitamins in Almased have also supported my overall health and wellness. I recommend it to everybody; even my husband with diabetes uses Almased.

“I lost 45 lbs and have kept it off! I feel amazing, and love what I see in the mirror.” SONDRA W.

Unlock the Hidden Power of Metabolism to Revolutionize Your Health

etabolism, which controls everything in the body, can be slowed down by bad diets and poor nutrition and is at the root of many diseases. The answer to a stronger metabolism starts with fueling the body with the right combination of high-quality nutrients. An innovative low-glyJamie Luu, RDN, LDN cemic and high-protein supplement, called Almased, can help Jamie is a Registered Dietitian who specializes us achieve metabolic mastery.

A healthy metabolism is the foundation of good health. Here’s how we can achieve metabolic mastery with the right nutritional support.

in weight management and nutrition communication. n Figure Pla MORE

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SUPPORTING HEALTHY BLOOD SUGAR LEVELS NATURALLY Even when we do try to eat right and exercise, our bodies still need extra help to light the fires of our glucose-burning furnace that’s necessary for optimal health. Knowing this, in 1985 German holistic therapist Hubertus

Trouillé developed a low-glycemic high-protein formula to be used as nutritional therapy by his patients with slow metabolism. Trouillé discovered that the formula not only helped his patients increase metabolism but also maintain healthy blood sugar levels. Trouillé’s unique formula, called Almased, has been scientifically studied for over 30 years. Almased is a natural, ready-to-mix diabetic-friendly formula designed using a few carefully selected ingredients of the highest quality to speed up metabolism and support healthy blood sugar. By reprogramming how the body metabolizes certain nutrients, weight loss can happen naturally. A breakthrough 2020 study published in the American Journal of Clinical Nutrition found that

Individual results may vary. Average weight loss is 1-2 lbs per week. *These statements have not been evaluated by the Food and Drug Administration. These statements and the product of this company are not intended to diagnose, treat, cure, or prevent any disease. Consult your physician before implementing any new diet, exercise and dietary supplement programs, especially if you have preexisting medical conditions or are taking prescribed medications.

Packed with all of the essential amino acids we need, vegetarian and glutenfree Almased is free of artificial fillers or flavors, added sugars, preservatives or stimulants. High-protein Almased is made from high-quality soy, probiotic yogurt and enzyme-rich honey —in addition, it’s diabetic-friendly: ranking a low 27 on the Glycemic Index score. SUPPORTS HEALTHY BLOOD SUGAR LEVELS. Research suggests that protein does not spike blood sugar; on top of that, it can help a person feel fuller for longer. Plus protein encourages healthy blood sugar levels by blunting the absorption of carbohydrates and sugars.* BURNS FAT WHILE RETAINING MUSCLE, curbing cravings and supporting a healthy balance of the hunger hormones — leptin and ghrelin. Plus the bioactive peptides in Almased improve our ability to feel full by supporting healthy levels of the hunger hormones, leptin and ghrelin.* BOOSTS HEALTHY IMMUNIT Y. Immune system powerhouses, such as antibodies and immune system cells, depend on protein. On top of that, components in Almased — including amino acids and bioactive peptides — are known to support gut health, which is vital for the immune system.*

Almased helps people gain more energy, burn more fat and lose more weight than regular diets. The researchers showed that Almased boosts thermogenesis — the generation of energy and heat from burning carbs and fat — as a sign of a higher metabolic rate. This study, and others, show that by just adding the proper fuel to increase our metabolism, an avalanche of improvements can follow.

THE MODERN U.S. DIET IS NUTRITIONALLY COMPROMISED Many people feel trapped in an endless cycle of medications, especially people with type 2 diabetes. While it is true that diet and nutritional supplements cannot take the place of prescriptions, that is precisely why high-protein and low-glycemic nutrition is so valuable. Why? Because diet and proper nutrients help support

glucose health from the foundation of our body’s systems up — not masking symptoms or suppressing the body’s natural processes. Diabetic-friendly Almased is low in sugar and takes the place of meals that are high in fat and sugar but low in nutrition. When we eat less sugar, the body is better able to maintain healthy blood sugar levels. Almased’s ability to curb cravings with its high-protein goodness means that the diet becomes easier to stick to, which gives us more energy and supports a healthier metabolism. You can optimize your metabolism, support healthy blood sugar levels, and increase natural fat burning with a diet that includes Almased — find the right plan for you at almased.com/PR11E

lism, Your Metabo Blood And Healthy Sugar Levels Scientiﬁcally proven to boostt energy boost gy and d fatf tburning, giving people a “metabolic advantage.” Boosts healthy HGH levels leading to more lean muscle mass and higher fat loss. Supports healthy blood sugar levels and is safe for people with diabetes. Contains 27 grams of long-acting and highestquality protein with all essential amino acids.

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MIKE GARTEN. FOOD STYLING: CHRISTINE ALBANO. PROP STYLING: CHRISTINA LANE.

P R E V E N T ION

WELLNESS

Natural Benefits of Cranberries

It’s not Thanksgiving dinner without cranberries, but these antioxidant powerhouses deserve more attention. They contain potent phytochemicals that have antiinflammatory effects, says Anna Jurik, a chiropractic physician and registered dietitian at the National University of Health Sciences Clinic in Lombard, IL. She shares a few of her favorite home uses here. BY A R R I CCA E L I N S A N S O N E

NUTRIENT- RICH SMOOTHIE

Treat yourself to this beverage that’s full of good-for-you polyphenols and vitamins A, C, E, and K. Blend 1 cup unsweetened Greek yogurt, ½ cup cranberry juice, 1 banana, ½ cup frozen berries such as raspberries, and a drizzle of honey. Optional: Add 2½ Tbsp protein powder and/or 1 to 2 Tbsp flaxseed to boost fiber. You can include a few ice cubes if you prefer a thinner consistency.

PLAQUE - FIGHTING MOUTH RINSE Use this cranberry mouthwash to support a healthy mouth. Combine ¾ cup water, ¼ cup 100% pure unsweetened cranberry juice, and 1 Tbsp baking soda. Stir well. Swish several mouthfuls immediately after brushing teeth, up to 3 times per day. Store in the fridge for up to a week, and stir before each use.

MOISTURIZING BODY BUTTER

Soothe parched winter skin with this cream. Use a double boiler to melt ½ cup cocoa butter, then add ½ cup coconut oil, stirring occasionally until blended. Mix in ¼ cup 100% pure unsweetened cranberry juice. Cool in the refrigerator 30 min. Remove and whip with an electric beater 3 to 5 min., until fluffy. Scoop into a glass jar and keep in a cool, dark place for up to a month. Use as needed. N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

WELLNESS

NATURAL FIXES

Hypnotherapy for Better Sleep

Entering a super-relaxed state could be the key to overcoming insomnia, sleep terrors, or even sleepwalking. BY S A R A H D I G I U L I O

How can hypnotherapy help with sleep?

The intent of hypnotherapy is to enable a

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JEFF WESTBROOK. PROP STYLING: LIZ DESOUZA.

eal hypnotherapy is nothing like what you see in the movies, says Alon Y. Avidan, M.D., director of the UCLA Sleep Disorders Center and a professor of neurology at UCLA. There’s no external mind control: It’s a technique in which a clinician helps a patient get into a state of deep relaxation so they can focus on changing their thinking about something they’re struggling with, like sleep. Here, Dr. Avidan, who uses hypnotherapy with patients, explains.

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WELLNESS

patient to enter a state free of worry and anxiety. This allows their brain function to slow down, along with their breathing and heart rate. In the case of insomnia, the person becomes more open to the suggestion to let go of intrusive thoughts that are negatively associated with sleep; the patient learns and uses this technique to sleep more easily without sedatives. Hypnotherapy is part of a broader cognitive behavioral therapy for insomnia (CBTi) approach—a gold standard treatment for chronic insomnia disorder. CBTi helps people use strategies (such as mindfulness meditation and deep breathing) to modify thoughts that may make snoozing more difficult.

in a comfortable chair or lie down, and lead you through breathing exercises. You might spend a session or two just practicing this deep-breathing relaxation routine, and the clinician will monitor your breathing and heart rate to verify that you are relaxed. If you have insomnia, the clinician may guide you to achieve this state of deep relaxation on your own so you can use the technique to quiet the part of the brain that keeps you awake at night in bed. For nightmares, the clinician might have you think about or “rehearse” disturbing dreams and practice so you’ll feel less anxious when the dreams recur.

OK, so what sleep issues can it help with?

It depends on the individual, the severity of the problem, and how long it’s been going on. Generally it takes six to 10 sessions to see results.

Research suggests that hypnotherapy is useful not only for acute and chronic insomnia, but also for certain parasomnias like sleep terrors, bed-wetting, and sleepwalking. That said, it’s worth noting that these studies have been relatively small.

What happens in a session?

First, the clinician does a full evaluation of your symptoms and sleep routine. You may not even start hypnosis until the second or third session after your clinician understands why and how you’re struggling. When you do begin hypnotherapy, they will prompt you into a state of deep relaxation. They might play calming music, have you sit

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How long does it take to work?

Is there anyone who shouldn’t try hypnotherapy?

Compared with sleep aids, hypnotherapy is much safer, and it lacks the risks often seen with sedatives. Because it’s a behavioral technique, it may be less effective in people who are unmotivated or unwilling to commit to the process.

How can I find a provider?

Treatment should be provided by a clinician, therapist, or sleep coach with experience with CBTi. Check the registry at behavioralsleep.org or ask your primary care provider for a referral.

WELLNESS

BEAUTY

Healthy Scalp, Gorgeous Hair

It may be hidden, but your scalp still needs your TLC.

BY S H AU N A B E N I

t’s easy to overlook the very source of beautiful locks: “The scalp has its own microbiome, made up of a gentle balance of bacteria and fungi,” says William Gaunitz, a certified trichologist (a specialist in the science of hair and the scalp) and founder of the Advanced Trichology hair loss brand. And since the hair follicle lives inside the scalp, it needs a healthy home to flourish. Here’s how the experts say to treat it properly for healthy skin and lustrous hair.

TWEAK YOUR WASH DAY ROUTINE

You probably think about your hair type when you choose shampoo, but keep your scalp in mind too. Harsh ingredients, like propylene glycol, can strip, irritate, and upset the scalp’s ecosystem. Instead,

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look for options that include coconut-based ingredients, water, tea tree oil, rosemary, aloe, or protein in the first five ingredients, Gaunitz says, because they are gentle on the skin of your scalp. He also recommends taking the less-ismore approach when it comes to washing. The scalp relies on certain bacteria to help it function well, so avoid washing every day—even once or twice a week might be right for you, depending on how much you sweat and how much product you use. EDITOR’S CHOICE:

Hairstory New Wash Original, $40, hairstory .com; TPH by Taraji Master Cleanse, $15, target.com

APPLY CONDITIONER ONLY TO YOUR HAIR

“Conditioner is designed to soften the hair and reduce tangling, containing ingredients like oils and cationic surfactants that create a

GETTY IMAGES.

protective film over whatever it’s placed on,” explains Afope Atoyebi, a certified trichologist based in London. So applying conditioner to your scalp and not rinsing it off properly can cause buildup, which may lead to more serious scalp conditions. The next time you condition your hair, focus on applying the product to your lengths and ends only.

BE GENTLE

Because of how sensitive the skin on the scalp can be, it can get irritated when the microbiome is disrupted, resulting in redness or bumps. So skip any aggressive rubdowns and think about massaging your scalp instead, Gaunitz says. “When washing your hair, use the pads of your fingers (not your fingernails) to make circular motions all over N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

WELLNESS

the scalp.” It feels good, and some studies even show that a scalp massage might improve hair growth.

EXFOLIATE YOUR SCALP

If you style your hair daily with product, it may be a good idea to add an exfoliator into your routine to eliminate the buildup and debris, says Kate Holden, a trichologist based in Manchester, England. Look for exfoliating shampoos and scalp scrubs containing salicylic acid. You can also use manual tools like an exfoliation brush to get rid of buildup, but be sure to follow the directions on the label of any of these products, since too much exfoliation can cause irritation. Also, avoid physical exfoliants if you have a sensitive scalp or a scalp condition such as psoriasis or dermatitis. EDITOR’S CHOICE: SCRUB: Kérastase

Apaisant Soothing Scalp Scrub, $50, kerastase-usa.com TOOL: Briogeo Scalp Revival Stimulating Therapy Massager, $18, sephora.com

their scalps to hydrate and protect the skin,” says Holden. Adding more oil can lead to a greasy scalp and greasy hair. Reach for water-based remedies like tonics, designed to moisturize and refresh the scalp and hair. EDITOR’S CHOICE: Design Essentials

Peppermint & Aloe Soothing Scalp Tonic, $10, designessentials.com; Philip Kingsley Stimulating Scalp Toner, $33, amazon.com

USE SUN PROTECTION

“Skin cancer and scalp melanoma are among common scalp concerns,” says Holden. But because the scalp is hard to see, problems tend to get detected later, after they’ve had a chance to spread. If you live in a sunny area or plan to take a beach vacation, wear a hat. If you’re getting into the water, apply a scalp sunscreen. “Any natural-based sunscreen that contains healthy oils like coconut oil rather than harsh chemicals will be the best option to use and can also help decrease inflammation,” explains Gaunitz. EDI TOR’S CHOICE:

CUT BACK ON OIL USE

If you apply oil to your scalp when you feel as if it’s dry, be cautious. Trichologists say over-oiling your scalp can lead to irritation, infection, and, in some cases, contact dermatitis. “Generally, most people produce enough sebum in

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Supergoop! Poof 100% Mineral Part Powder SPF 35, $34, supergoop.com; Overland Crushable Aussie Mesh Breezer Safari Hat, $45, overland.com

WELLNESS

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EAS E YOUR

BODY MIND If you start feeling tense, achy, and slumpy with exhaustion as the holidays roll in, try these 6 SI MPLE YOGA POS I T IONS —they’ll RAYMOND HOM.

help you recharge and capture some serenity, this season and beyond.

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WELLNESS

MORNING AFTER Rx Too much wine last night? Gentle twists are thought to stimulate the liver and kidneys, which helps rid the body of toxins. Sit with your legs extended, bend your left knee, and place your left palm on the floor behind you. Reach your right fingertips toward the ceiling and turn toward the left, looking over your shoulder. Then bend your right arm and hook your elbow onto the outside of your left knee. Take 10 breaths; switch sides.

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BELLY DE-BLOATER When you’re feeling uncomfortably full after a second helping of stuffing, try this move to help relax and stretch the intestines. Stand with your feet shoulder distance apart and keep your toes and heels grounded as you exhale; bend your knees and slowly lower into a squat position. Bringing your palms together, rest your arms against your inner knees and relax your shoulders. (Sit on a firm pillow if needed.) Hold for 10 breaths.

STRESS RELIEVER Tune out the chaos of your day with a forward bend—it’s like putting yourself into your own personal cocoon. (This is also a great pre-bedtime sleep inducer.) Start on your hands and knees and bring your right leg forward, placing your right knee on the floor in front of you. Slide your left leg back, then lower your forehead toward the floor. Hold for 10 breaths; switch sides.

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WELLNESS

SMILE MAKER Foil a rotten mood with a mini backbend: It helps stimulate the vagus nerve at the base of the brain, which can trigger the release of feel-good hormones. Start in a kneeling position (pop a folded towel under your knees for comfort). Put your hands on your backside with fingers pointed toward the floor. Exhale and begin to lean back slightly; lift your chest toward the ceiling, keeping your belly tight and using your hands to stabilize your back.

OUCHYBACK SOOTHER When you twist to one side, you release the muscles on the other side of a sore back (which feels so “Ahhh…”). Lie on your back with your arms extended to your sides; bring your left knee across your body and let it drop toward the floor. Turn your head to the left. Breathe and relax for a minute. Switch sides.

ENERGY BOOSTER Plug into this power source: The move flexes the major muscle groups in your legs and core, and activating them can release feel-good endorphins. Stand with your feet together and bend your knees deeply as if sitting in a chair. Reach your fingers toward the ceiling, squeeze your arms by your ears, and take up to 10 deep breaths.

Sources: Christine Chen, author of Happy-Go-Yoga; Kathryn Budig, creator of Aim True Yoga; David Vendetti, a yoga instructor; Larissa Hall Carlson, a mindfulliving teacher; Alanna Zabel, creator of Yoga Barre; Perry Meltzer, Psy.D., a psychologist at Manhattan Mind Health & Wellness in New York City; Sara Gottfriend, M.D., author of Women, Food, and Hormones; Joanne Cesiro, a physical therapist and clinical assistant professor at Stony Brook University; Fiona Gupta, M.D., a neurologist at Mount Sinai Hospital

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WELLNESS

P R E V E N T I O N .C O M • N O V E M B E R 2 0 21

Create a More

PROP STYLING: BIRTE VON KAMPEN.

The secret to a vibrant, resilient

mind is not a particular food or a specific habit—it’s creativity, and you don’t have to be the slightest bit artistic to harness its power. Here’s what being creative really means, why it’s so valuable, and how to find your own way of expressing it. BY LORA SHINN PHOTOG RAPH S BY DAN SAE LI NGER

N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

W WELLNESS

hen my daughter was in preschool, we had a pretty regular thing going. I’d give her broccoli, she’d frown and fold her arms across her chest, and I’d sigh in resignation. Until one day I decided to draw on my previously nonexistent improv skills: “I need you to be the guard. Don’t let any ogres get near that tree, and especially don’t let an ogre eat it,” I told her. “Can you do this, guard?” She knew I was joking, but she was in. As soon as I turned my back, she chortled and started eating her broccoli, purely for my horrified reaction: “What kind of guard are you?!” I said. The “guard game” soon became central to our two-person comedy skit whenever new foods were on the menu. I’ll never take my show on the road, but my little burst of inventiveness certainly changed our lives for the better. We often think of creative people as those working in the arts, yet in daily life, creativity is less about what you make than it is about how you think.

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WHAT IS

CREATIVITY?

Almost anything can be done by rote or in a new way, says Julie Fratantoni, Ph.D., a cognitive neuroscientist at the Center for BrainHealth at the University of Texas at Dallas. Creativity can look like crafting a quirky road trip or picking out a unique present. It can also be coming up with an off-the-wall yet fun date idea or a method of Tetris-ing keepsakes into a closet. Creativity is an attitude. “Creativity is not mysterious or magical, but something everybody can do,” says James C. Kaufman, Ph.D., a professor of educational psychology at the University of Connecticut. Within psychology, creativity is usually understood as the ability to produce things or objects that are new (at least to the person creating the work) and useful, or appropriate for the situation or purpose, says John Kounios, Ph.D., a professor of psychological and brain science at Drexel University. However, he prefers to define creativity as a way of reorganizing the elements of a situation or a thought. For those in business or law, creativity is usually a form of problem-solving and a new way of seeing things while navigating change and innovating. In the workplace, creativity benefits both the organization and the employee, says Crystal Farh, Ph.D., a business professor at the University of Washington. “Engaging in creative work is extremely

motivating and engrossing,” she says. “Creators report feeling happier, more fulfilled, and more energized than non-creators.” Creativity can even be taught, or at least fostered. That’s the whole idea behind the nation’s first Ph.D. program in creativity at Philadelphia’s University of the Arts. Patricia Salkin, formerly a government lawyer and now provost at Touro College, is one of the nine students enrolled. The students’ backgrounds sound like the start of a joke, she says: “A lawyer, a filmmaker, and a psychotherapist walk into a classroom…” The college’s immersion program asked enrollees to perform improvisational theater, use percussion instruments to make music, and discuss with artists the inspiration behind their works. “I don’t consider myself an artist in the sense of fine art, but every one of us can be an artist in whatever field we choose, as we create our own canvas,” Salkin says.

HOW THE BRAIN INNOVATES

Where in the brain does creativity reside? Some bodily functions—like wiggling your toes—stem from a specific “address” in the brain. But creativity is more like a boat on a river than a sta-

tionary street address. It involves brain networks linking memory and language, spatial understanding, and fine motor skills. The networks are like interconnected rivers down which the party boat of creativity floats—rivers also used by ordinary barges to solve math problems, follow recipes, or read reports. Yet creativity isn’t as mysterious as it might first appear to be. Your brain N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

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can help you generate a creative idea in two ways: through the famous aha moment of insight, and via more analytical thinking. Your brain solves thorny problems even as you sleep, daydream, or relax, and aha moments rely on unconscious mental processes. A great insight is likely to arrive when you’re in a slightly unfocused state or you change locations. That’s why it might appear while you’re in the shower or on a walk, or even at 2 a.m., explains Kounios. Creativity can spring from deliberate step-by-step analysis and problemsolving too. When you consciously invent and tinker, evaluating and modifying ideas, you can wind up creating something entirely innovative. And the better you are at problemsolving, the more effectively you’ll be able to navigate the world and the healthier you’ll be, Fratantoni says. So while creativity is its own reward—and might get your kid to eat her broccoli— it contributes to your brain-specific health too. A growing number of arts organizations and studies over the past 15 years have found that participating in creative efforts can help stave off loneliness, mitigate dementia, and enhance engagement, Kaufman says. And when we’re not exposed to anything new, cognitive decline may accelerate, Fratantoni says. Any activity that keeps the brain active helps with aging, Kounios says. When we undertake learning new skills or hobbies or encounter new situations, we grow new brain cells and form new

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“

CREATIVITY CAN ACTIVATE THE BRAIN’S REWARD SYSTEM.”

connections between existing ones. These brain-cell-generating creative experiences could include painting, writing, doing math, or learning a language. “Creativity can activate the brain’s reward system,” Kounios says. “This may be why art therapy, writing therapy, and other forms of creative expression are uplifting and effective for many people.” Lynnea Doublette, based in Minneapolis, thought adulthood meant she had to leave the arts behind, since she wasn’t going to become a film star or a world-renowned singer. “But it’s part of who I am,” she says. “When I’m not creative, that’s what seems to breed isolation and loneliness.” So Doublette found a way to bring her creativity into her daily life. She now works in both the performing arts and health care. With her two sisters and her mother, she often performs in a gospel quartet for health care professionals and those in nursing homes. She has also worked with Kairos Alive, a

Kinds of Creativity

See if you recognize your own ingenuity in these types, as identified by Kaufman.

•

BIG -C: Creative genius. Genius is subjective, and the label is dependent on conventional wisdom to a degree. For examLITTLE-C: Creativity you ple, composer Harold generate that other people Rome was popular in can also recognize and enjoy, the early 20th century, like a paper clip sculpture but contemporaries for the county fair or poetry Rodgers and Hammerstein you perform at a coffeehouse. are considered creative PRO-C: Expert-level creativity. geniuses. “People want to see Oklahoma, not a drama The writer gets published, and about factory workers. Does it the entrepreneur finds financial mean Oklahoma is better? success with her fantastic new Not necessarily,” says Kaufman. paper clip idea.

•

MINI -C: Personal creativity you experience and enjoy, like crafting or doodling in the margins of a notebook.

• •

WELLNESS

nonprofit that encourages older adult voices through storytelling, dance, and music. Last year she even wrote two songs—but only after having thought for a long time that she couldn’t be creative in that way. “When we think we’re not creative, it’s just not true,” she says. “Creativity can be in walking a certain way or doing a little dance when you get good news. Creativity is in you.” For Doublette, creativity enriches in both professional and personal ways. “The channels and pathways in my brain open back up. I see possibilities for how to handle a problem at work or deal with a task,” she says. “When I’m embracing myself as an actor or artist, I’m going into the fullness of myself, and ideas abound.”

WHAT DOES YOUR BRAIN NEED? Prevention Premium members get access to more articles about keeping the brain healthy, like “How to Get Rid of Brain Fog” and “Tips to Prevent Alzheimer’s.” Join for less than $1 per week for all the latest science.

DISCOVER THE SECRETS TO YOUR BRAIN prevention.com/join

P R E V E N T I O N .C O M • N O V E M B E R 2 0 21

Ways to Boost Your Creativity Some research on what assists in boosting or unblocking creativity is contradictory, Kaufman says. But that may just mean that various approaches work differently for different people. Try a few of these to see what works for you:

SEEK SOLUTIONS. Working on puzzles, reading murder mysteries, and performing research (genealogy, anyone?) all count. When you solve a whodunit or discover a new connection, your brain’s neural reward processing signal is activated, and that helps increase your power of insight.

DAYDREAM. The brain’s default mode network involves imagination, daydreaming, and spontaneous thoughts. We spend 30% of our day there, says Fratantoni. Turn off social media and other inputs and give yourself time to dream during the day.

CHEER UP. In one study, subjects could generate more wordassociation problems after watching a funny clip. “Figure out what gets you in a good mood,” Fratantoni says. This might include establishing a practice around gratitude and mindfulness.

SLEEP! “If there’s one thing a person can do to be more creative, it’s sleep more,” Kounios says. It boosts your mood, purges unhelpful ideas, and helps you process problems subconsciously. Even taking a 10-minute nap can help you generate new ideas and see connections you didn’t before.

CONSIDER YOUR CHRONOTYPE. If you’re a night owl, you may get your best ideas in the morning, when your brain’s a bit fuzzy. In that case, work on your analytical thinking in your peak evening hours. Early birds should try the opposite, Kounios says.

CHANGE YOUR SURROUNDINGS. Being outside or in a room with high ceilings can help expand your attention, enhancing creative thinking, Kounios says. Sharp edges, loud colors, and striking music can instill a hint of anxiety or danger and distract the mind from letting itself wander. “The ideal situation is a spacious, warm, fuzzy environment with rounded, soft edges and muted colors,” Kounios says.

DON’T COMPARE. Recognize and appreciate your creativity when it pops up. Just because the bedtime story you told your child or grandchild isn’t Shakespearean doesn’t mean it’s

not creative. Personally meaningful creativity should be celebrated, Kaufman says.

TRY SOMETHING NEW. Challenge yourself by seeking out novel foods and places, which provides new perspectives, critical to enhancing creativity.

ASK FOR OPINIONS. Get input from people with diverse points of view when tackling a problem, especially at work. “Create the conditions where diverse perspectives are invited to have a voice in the room,” Farh says, “and where all individuals feel psychologically safe enough to put their ideas out there.”

DO SOMETHING ELSE. When your brain is stuck in fight-or-flight-or-freeze mode, it can’t access creative solutions. Get a glass of water, gaze out a window, or do a non-challenging task like folding laundry. “Taking a short break lets you pull together disparate information and put it together in new ways,” Fratantoni says.

ESTABLISH LIMITS. Some studies have shown that constraints can make for better outcomes, Fratantoni says. For example, when one group was asked just to write a poem and another group had to write one featuring eight specific nouns, the poets with the constraint did better. Generate a constraint (even if it feels silly) that might work well for you.

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P R E V E N T ION

HEALTH

Meet Your Diaphragm

hat deep belly laugh, relieved sigh, and breath of fresh air—they’re all brought to you by this powerful set of muscles in your midsection. 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

Pressure Pump

Since your lungs have no muscle, you can thank your diaphragm for most of the breath work. The diaphragm is made up of two muscles that form a parachute between your chest and your abdomen. As you inhale, it contracts and flattens, pushing the ribs up and out, which lowers the amount of pressure in your chest cavity. Air then gets sucked into your lungs so your body gets the oxygen it needs. When you exhale and relax your diaphragm, your lungs deflate and release carbon dioxide. The best part: Because your diaphragm can be controlled by nerves in your spinal cord (and not your creative, analytical brain), all this occurs without your needing to think about it. That’s why you keep breathing even when you’re asleep.

Take a Deep Breath

When running around like a stress case for work or taking care of your family, you may find that you’re breathing shallowly, from your chest rather than from your belly. But when you take the time to practice deeper, diaphragmatic breathing, you activate the vagus nerve, which decreases your heart rate, your blood pressure, and the stress hormones coursing through your body. Whew! If you have a lung condition, such as chronic obstructive pulmonary disease (COPD), deep breathing can help your lungs function better. COPD can cause the lungs

to become less elastic, which leads to shortness of breath. When you engage the diaphragm, though, you help push stale air out and bring fresh, oxygenated air in. Whenever you find that you’re not breathing fully, try this feel-good exercise from Scott Helgeson, M.D., a pulmonologist at Mayo Clinic: Lie on your back, knees bent. Place one hand on your chest and one on your tummy. Breathe through your nose, focusing on your stomach moving out against your hand while your chest stays still. Continue for 5 minutes.

Body Benefits

Deep breathing can also help improve other aspects of your physical well-being. This is because your diaphragm is connected to various parts of your body via fascia, a web of collagen fibers that hold every organ and muscle in place. The diaphragm’s fascia, for example, loops around your esophagus. Because deep breathing tones this fascia, it can help keep stomach acid from coming up and irritating your throat. In fact, if you have acid reflux, you may want to see a breathing specialist, says Emily Splichal, D.P.M., a human movement specialist in Scottsdale, AZ. Respiratory therapists, physical therapists, and yoga teachers who specialize in breath work can teach you how to coordinate and strengthen your diaphragm until breathing optimally becomes second nature to you.

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H E A LT H

PROBLEM SOLVED

Stop the Spinning! Tips and tricks to deal with vertigo BY S T E P H AN I E A N D E R S O N W I T M E R

E NEARLY

40% of adults will experience vertigo at least once in their lives.

ver get that woozy feeling like you’ve had one too many drinks—except you haven’t actually sipped anything? Sounds like vertigo. It’s a feeling of dizziness and unsteadiness, characterized by a sensation that you’re spinning, and it can last anywhere from seconds to hours. While vertigo is often referred to as a specific condition, “it’s actually a symptom, not a diagnosis,” says Neil Bhattacharyya, M.D., a professor of otolaryngology at Massachusetts Eye and Ear and Harvard Medical School. An inner-ear disorder called benign paroxysmal positional vertigo (BPPV) is one of the most common culprits; it triggers vertigo when you move your head in certain ways, such as rotating it from side to side or looking up. But issues like migraine, anxiety and mood disorders, cardiovascular conditions, motion sickness, and a slew of medications can also throw you off-kilter. If you feel like you’re spiraling

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more than every so often, see a doctor, and if you have vertigo as well as difficulty walking, hearing, or talking, seek immediate medical attention, as this could signal a stroke or another serious condition. More info:

PREVENT IT

BETTER YOUR BALANCE

Ballet dancers don’t get vertigo when they spin because the portion of the inner-ear system that’s responsible for balance adapts to detect and interpret their movement, says Amir Kheradmand, M.D., an associate professor of neurology, otolaryngology, and head and neck surgery at Johns Hopkins University. Train your brain by doing activities that rely on eye, head, and body coordination such as dancing and Ping-Pong.

GET YOUR VITAMIN D

A meta-analysis of six randomized trials found that taking

similarly help. Keep a vertigo journal to help you and your doctor find patterns (and solutions!).

TREAT IT

BE STILL

When you’re in the midst of vertigo, sit or lie down until it passes—this helps ease the sensations and keeps you safe so you won’t fall. Fix your gaze on one stationary point and press your arms or feet into the floor or furniture to tell your brain that your body is actually still. a vitamin D supplement might help prevent recurring BPPV-related vertigo. It’s unclear whether vitamin D can help with vertigo not caused by BPPV, so talk to your doctor to see if supplementation makes sense for you.

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PRACTICE HEALTHY BASICS

Exercise, a balanced diet, proper hydration, sleep, and managing stress can all help you keep control of heart and mental health conditions, thereby lessening the chance of vertigo associated with them. Migraine management tactics can

POP A PILL

Medication won’t fix the root cause but can provide some relief. For infrequent bouts of vertigo, over-the-counter motion sickness medications can help, but frequent or excessive use of these products can lead to adverse or rebound effects.

SEE A SPECIALIST

If you have BPPV, a vestibular specialist can perform simple yet effective techniques (such as the Epley maneuver) to reposition the tiny calcium crystals in the inner ear that can cause vertigo when they become dislodged. N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

H E A LT H

3-DAY BOOST

Elevate Your Immunity No-gimmick ways to stay healthy all season

BY A R I E L L E W E G

TODAY RETHINK YOUR LUNCH. Dinner tends to hog our attention, but it takes variety all day long to bolster your body’s natural defenses. Give your midday meal a fresh focus: Include lean proteins, carbohydrates, healthy fats, and an assortment of fruits and vegetables, says Marisa Moore, R.D.N. Though research

shows that vitamin C and zinc can reduce the severity of a cold if consumed as soon as you start feeling sick, “you can’t rely on one particular food or supplement to keep you healthy,” Moore explains.

TOMORROW PUT ON YOUR DANCING SHOES. High-intensity movement (where talking is difficult) is crucial for increasing white blood cell count and supporting the immune system, Dr. Bhuyan says. Dancing is perfect for this: It’s cheap and fun, and you already know how to do it. Dr. Bhuyan says to aim for at least 30 minutes of vigorous exercise five days per week.

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THE DAY AFTER TOMORROW BREATHE AT BEDTIME. Restful sleep can help lower stress levels, which in turn can increase defenses, says Dr. Bhuyan. To up your chances of good sleep, practice just a couple of minutes of deep breathing at bedtime. Plus: “Managing your mental health can help keep other chronic conditions at bay and your immune system strong,” she says.

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e may wish for a magic remedy to shield us from sickness, but evidence points to sticking to the basics. “It’s really important to get a flu vaccine,” says Natasha Bhuyan, M.D., a family physician at One Medical. “That protects you and the people around you.” Then try these tips:

THIN AND SHEDDING HAIR?

TURN UP THE VOLUME

Hair VolumeTM is the award -winning and clinically tested tablet that nourishes your hair from within to help shed less and to help gain more hair volume. Results may vary. To be sure this product is for you, please read the label.

Hair VolumeTM Gummies by New Nordic is the tasty way to supply your hair with nutrients such as biotin and a patented apple extract.

H E A LT H

SUPERQ U I CK H EALTH F I XES!

GREGORY REID/GALLERY STOCK.

Hitting a major health goal like getting stronger muscles or having a healthier heart can take a lot of patience and hard work. But when you’ve got an itchy bug bite, a headache, or a pain in your neck, you want relief right now. So we’ve rounded up EXPERT -APPROVED TRICKS for feeling better almost as soon as you say “Ouch!” BY LE S LIE GOLDMAN

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H E A LT H

1 BOOST YOUR BLOOD

SUGAR BY DRINKING SKIM MILK In a perfect world, you would eat well-rounded meals at regular intervals, keeping your blood sugar steady from morning until night. But when you are slammed at work, have to ferry your kids to a million activities, or just haven’t had a moment to sit down for a proper meal, you can wind up lightheaded, shaky, and anxious. A quick, long-lasting fix? Chug down 6 to 8 oz of skim milk. “Lactose is a fast-acting carbohydrate—within a few minutes, it will move from your stomach to your intestines and start converting into blood sugar,” says Wendy Bazilian, Dr.P.H., R.D., author of The SuperFoodsRx Diet. Why skim? The fat in 2% or whole milk slows down the effect of the blood sugar increase and energy boost. If you’re vegan or lactose intolerant, a small handful of dried fruit with nuts can do it too.

2 LUBRICATE DRY EYES

WITH COLD DROPS

Dry eyes are super common—especially in women, especially as they age, says Alan Mendelsohn, M.D., an eye surgeon in Hollywood, FL. To pump up the relief you get from OTC eye drops, store them in the fridge. The cold temperature changes the viscosity “so they penetrate the corneal surface better than they would at room temperature,” Dr. Mendelsohn says. Plus, cool drops are just a lot more comforting. If you’re not feeling relief after several days, see your eye doctor to rule out an infection.

YAROSLAV DANYLCHENKO/STOCKSY.

YOU CAN…

3 TAME A

HEADACHE WITH A GLASS OF WATER

4 SOOTHE A SUPERFICIAL

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WOUND WITH HONEY

If you have a headache, gulp down a glass of water. Sometimes dehydration is the cause, says Stavros A. Kavouras, Ph.D., director of the Arizona State University Hydration Science Lab. He says that when you skimp on H2O, the body secretes hormones in anticipation of what it thinks will be a state of dehydration, and some of those hormones can cause a headache. The brain itself may also slightly shrink without sufficient water, which doesn’t feel good.

Got a scrape or a first-degree burn? Slather on honey for instant relief—specifically Manuka honey, which you can find in natural-food shops or big-box stores. The sweet stuff from New Zealand contains an antibacterial, anti-inflammatory compound called methylglyoxal (MGO), which offers broad-spectrum protection against at least 80 strains of microorganisms, including MRSA and Strep A. (It disinfects without stinging, making it a smart choice for kids’ ouches.) Apply to a clean cut or burn as you would antibiotic ointment, covering it with a bandage, says Emily Rubenstein, D.O., head of dermatology at Chicago’s Swedish Skin Institute. Change the bandage daily, reapplying honey as needed. This is for minor cuts and burns only—if there is excessive bleeding or a burn is blistering or swelling, get medical help. N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

H E A LT H

YOU CAN…

5 REMOVE A

SPLINTER WITH GLUE

6 RELIEVE ITCHY BITES

WITH A COLD SPOON

When a mosquito nabs you right on the ankle or arm, try this surefire fix: Wet a small metal spoon, pop it in the freezer for five minutes, then apply it to the bite. The cold temp constricts blood vessels so the histamines from both the insect’s saliva and your immune system can’t spread as far, reducing the itchiness. There’s also a little bit of Jedi-mind-trick action, Dr. Rubenstein says: “The cold distracts your itch receptors so you don’t notice the sensation as much.” Repeat as often as needed.

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7 SHUT DOWN

HICCUPS BY PLUGGING YOUR EARS AND SWALLOWING You can stop asking someone to scare the hiccups out of you—this “boo”-less folk remedy really works! The best way to do it: Have someone else firmly plug your ears while you drink a large glass of water. “Swallowing stimulates your vagus nerve,” explains Amyna Husain, D.O., a pediatric emergency medicine physician at Johns Hopkins Children’s Center in Baltimore. The vagus sends a message from the brain to the diaphragm—the muscle that powers hiccups—to calm down. Swallowing slowly also pauses your breathing, giving the diaphragm a needed break.

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The usual go-to for splinter removal is tweezers or a needle. But that can hurt, says medical anthropologist Terry Graedon, Ph.D., cofounder of the website The People’s Pharmacy. Plus, the traditional splash of rubbing alcohol or wave of a flame doesn’t truly sterilize. Instead, try squirting plain white glue over the splinter. Let it dry, then pull it off in the direction opposite that from which the splinter entered. It should slide out pretty painlessly.

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H E A LT H

YOU CAN…

8 DIAL DOWN

STRESS WITH A PODCAST

The next time you feel anxious, tune in to a short podcast (two of our favorites are NPR’s StoryCorps and The Memory Palace) for a natural chill-out response. Listening to a great story kicks off a “neural ballet” that starts with a slightly increased heart rate (thanks to a dopamine rush) followed by a surge of oxytocin, which acts like a pressure-release valve for stress, says Paul Zak,

Ph.D., a behavioral neuroscientist at Claremont Graduate University. He

adds that the topic of the story doesn’t matter; as long as there’s a plotline that draws you in and makes you care, it creates a sense of immersion that’s associated with improved mood.

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

9 WORK OUT A CRICK IN

YOUR NECK BY WALKING

Sleep in an awkward position, and you can wake feeling as if your head is locked in one position: This happens when one of your cervical joints isn’t moving as freely as it should. To loosen it up, take a stroll. When you walk at a decent pace, your arms naturally swing, creating motion in all those muscles, “which very gently relieves tension in the neck,” explains Shani Soloff, an orthopedic physical therapist in Stamford, CT. You can exaggerate the swing slightly, but not to the point of making arm circles, she says. Just walk as you normally would, keeping your shoulders relaxed the whole time. (Don’t carry a bag, and no talking on the phone—that will create more tension in your neck.)

10 REDUCE A BEE’S STING

WITH MEAT TENDERIZER

That meat tenderizer in your pantry can actually treat bee and wasp stings: “Choose a tenderizer that contains papain, a chemical in papaya that breaks down meat proteins—it can also break down proteins in bee or wasp venom,” Dr. Husain says. First, be sure the stinger is out of your skin by flicking it off with your fingers. Then create a paste of tenderizer and water and leave it on for 15 to 20 minutes. If you experience any allergic reactions to the sting, get help immediately.

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P R E V E N T ION

SCIENCE

5 Myths About Skin Issues

et’s clear up spotty info about your body’s protective barrier and what it needs to stay healthy and flare free. 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

P R E V E N T I O N .C O M • N O V E M B E R 2 0 21

MYTH #2

MYTH #1

People with oily skin don’t need moisturizer. MYTHBUSTER It’s a bit

counterintuitive, but you need to moisturize at least once a day whatever your skin type. Why? “The oil glands in the skin go into overdrive to compensate for being dehydrated,” says Annie Chiu, M.D., a dermatologist with The Derm Institute in Redondo Beach, CA, making oily skin seem even more so. That’s not to say oily-skinned folks need the heavy-duty stuff: Look for lightweight options labeled “noncomedogenic,” meaning less likely to clog pores. Or try a serum or a gel rather than a cream, suggests Paul Friedman, M.D., director of the Dermatology & Laser Surgery Center in Houston, to hydrate without feeling greasy.

“Dermatologist -tested” means a dermatologist recommends a product. MYTHBUSTER This squishy marketing

claim means only that a product was reviewed by a board-certified dermatologist—not that they liked it, and definitely not that it underwent any third-party testing. “This terminology doesn’t differentiate between an at-home test and a scientifically rigorous clinical trial,” Dr. Chiu says. In fact, a product can proclaim itself “dermatologist-tested” even if only one skin doc has vetted it, says Tina Alster, M.D., director of the Washington Institute of Dermatologic Laser Surgery in Washington, DC. Rather than relying on labels, talk to a dermatologist for recommendations for your skin, advises Dr. Chiu. Don’t worry, that doesn’t mean you’ll automatically be saddled with a 72-step evening skincare ritual. “A dermatologist can guide you based on your skin type, your budget, and whether you want a very simple routine,” she says. N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

SC I E NCE

MYTH #3

Crossing your legs causes varicose veins. MYTHBUSTER It’s not your sitting position that puts you at higher risk, but how long you sit. Bulging varicose veins and red spider veins pop up when valves inside your legs get damaged and allow blood to flow back from deeper veins to more superficial ones, Dr. Friedman says. “The superficial veins then bulge with all the pooled blood, becoming visible through the skin.” And sitting for hours at a time, cross-legged or not, causes valve damage. That said, other risk factors are beyond your control. Women are about twice as likely as men to have these visible veins, and one study found that the risk of developing varicose veins was over 60% for women when one parent had them. To exert what control you do have, though, take frequent standing breaks, maintain a healthy weight (extra pounds put more pressure on your veins), and don’t smoke, says Dr. Friedman.

MYTH #4

A skin rash signals an allergy. MYTHBUSTER Loads of skin issues (psoriasis, eczema, seborrhea, and heat rash, for instance) can trigger a rash, but that doesn’t mean you’re allergic to anything. Figuring out what’s making your skin freak out is key, because the cause should dictate the next steps. Take psoriasis, which affects more than 7.5 million American adults. Though its rash may look to the untrained eye like eczema, it is an autoimmune condition often linked to other serious health issues (like arthritis), and prescription medications may be required to get it under control. It can be tough for you— or Dr. Google—to decipher whether that splotchy rash is caused by an irritant (such as a new laundry detergent), an allergy (something in the environment that triggers a true immune response), or an underlying health condition. That’s why it’s worth making an appointment.

MYTH #5

Vitamin E fades scars and stretch marks. MYTHBUSTER Rubbing on vitamin E will do nothing to fade these marks, and it could wind up irritating your skin. In one small study, a third of people who applied vitamin E to their scars reported an itchy red rash. Time does the most to fade scars and stretch marks, says Dr. Chiu, though creams and lotions with hyaluronic acid, retinols, and the medication tretinoin can do a little bit of good. Avoiding the sun is also beneficial, as scars tend to darken with sunlight (stretch marks will stand out more because they won’t tan with the rest of your skin). If yours are giving you angst, talk to a dermatologist about in-office procedures like laser therapy and microneedling (pricking the skin with small needles to encourage collagen and elastin production). Neither can completely erase your skin’s history, but both can help. N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

SC I E NCE

DOES IT WORK?

Apple Cider Vinegar Some say a fermented apple a day will keep the doctor away—here’s the truth. BY JAK E H E N R Y S M I T H

ome cooks and health nuts have pinned their hopes on many miracle foods through the years: kale, spirulina, bonemeal. One of these, apple cider vinegar (or fermented apple juice), has had remarkable staying power, with purported benefits both big and small. Some claims (like warding off cancer) have zero research to back them up, while others are murkier, couched in pseudo-scientific language and personal success stories. So is ACV worth trying, or does it strike a sour note?

TO STABILIZE BLOOD SUGAR

WHAT’S THE CLAIM? That ACV regulates glucose, with short- and long-term benefits. WHAT WE KNOW: A few small, older studies found that drinking vinegar in general, before or at mealtime, could reduce blood sugar spikes

P R E V E N T I O N .C O M • N O V E M B E R 2 0 21

and stabilize glucose after eating. This probably happens because vinegar delays stomach emptying, allowing the body to better metabolize glucose from the bloodstream, says Dennis Goodman, M.D., a cardiologist and clinical professor and director of integrative medicine at NYU Langone Health. That’s especially helpful for those with type 2 diabetes, but everyone can benefit from fewer swings, especially after meals. SHOULD YOU TRY IT? Sure, but not to replace medication, balanced meals, or a doctor. This effect is linked to acetic acid, a by-product of fermentation, notes Carol Johnston, Ph.D., a professor of nutrition at ASU’s College of Health Solutions, who has studied ACV. “Any vinegar may be useful,” she says, since all vinegars contain it. To add it to your diet, she recommends drinking 1 to 2 Tbsp of ACV diluted in water.

SHOULD YOU TRY IT? Maybe.

It’s healthy in general, Dr. Goodman says, because of its probiotic powers and high levels of antioxidants, but it won’t transform your body. Changes like eating healthily and exercising more, he explains, are essential; there is no silver bullet for weight loss.

TO LOWER BLOOD PRESSURE WHAT’S THE CLAIM?

That ACV alters the enzymes behind high blood pressure.

JEFF WESTBROOK. PROP STYLING: LIZ DESOUZA.

FOR WEIGHT LOSS

WHAT’S THE CLAIM? That ACV makes you feel fuller with less food. WHAT WE KNOW: There is little scientific evidence for using ACV specifically for weight loss, Johnston says, but it shows some promise. A 2018 study (with 39 subjects) found that consuming the stuff and cutting 250 calories a day was more effective than reducing calories alone; the authors suggest that ACV reduces hunger. Older research backs this up, having found that vinegar helped people feel fuller after meals.

WHAT WE KNOW:

No clinical evidence links ACV to reduced blood pressure in human beings. A 2001 study found that acetic acid lowered hypertension in rats, probably by lowering the enzyme renin, but this has never been replicated in people. SHOULD YOU TRY IT? Both experts stress that consuming ACV in moderation is fine. (Going overboard could damage tooth enamel and worsen acid reflux, Dr. Goodman says.) But to reduce blood pressure, you should stick to the DASH diet, get more exercise, and quit smoking, among other changes. N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

SC I E NCE

THE

ADOBE STOCK.

CON

SPIRACY AGAINST

YOUR

Evidence shows that people suf fer measurable mental and physical consequences if they

HEALTH

believe in elaborate unfounded theories— even when these supposed subterfuges by powerful cabals have nothing to do with healt h or med icine. A Prevent ion repor t. BY GIN N Y GRAV ES

Emma Alda, 38, of Fort Lauderdale, FL, saw a Facebook photo of her brother, Christopher, and some friends huddled, maskless, around a campfire. When Emma commented “Where is your mask?” Christopher unfriended her. “There was no discussing anything with him if

LAST Y E A R,

your views differed from his,” she says, and his aligned with a widespread conspiracy theory: that the media and the medical community were exaggerating the danger of COVID-19, that masks and social distancing weren’t necessary, and that people who followed the rules were “sheep,” says Emma. N O V E M B E R 2 0 2 1 • P R E V E N T I O N .C O M

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By December, Christopher, 43, had re-friended her, and Emma read several posts in which he mentioned how terrible he’d been feeling—and then that he was in the hospital with COVID. After three days on a ventilator, Christopher died. “My brother was a good man, a good father, and a hard worker. I feel so much sadness that he’s gone. It has left such a scar on my heart,” she says. “But I’m furious at him for acting so cavalierly about the virus. It makes me sick to think his death might have been preventable.” It’s easy to see how believing that COVID is overblown could put a person and their community at risk, and we’ve all heard wrenching stories from health care workers about patients discovering the truth in the hardest way imaginable. But other types of conspiracy theories currently raging across social media also take an insidious toll: Embracing falsehoods about politics, technology, mass shootings, and terrorist attacks can undermine your emotional and physical well-being. For instance, research has shown that people who believe in a range of conspiracies are less likely to take simple steps to protect their health, like using sunscreen and seeing the dentist; they’re also more likely to try unproven, possibly dangerous treatments. “Conspiracy mentality often includes a distrust in science and the biomedical system, so [those with that mindset] are particularly unlikely to follow expert recommendations,”

P R E V E N T I O N .C O M • N O V E M B E R 2 0 2 1

says Roland Imhoff, Ph.D., a professor of social and legal psychology at the Johannes Gutenberg University in Mainz, Germany. They’re also at increased risk of stress and anger, as well as alienation from vital sources of social support. “Conspiracy theories are more dangerous than people realize,” says Daniel Jolley, Ph.D., a social psychologist at Northumbria University in the U.K. “They have measurable emotional and physical health effects, and they can compel us to do things we never thought we’d do—disown family and friends, reject science, and even commit violence.”

WHY THEY’RE EVERYWHERE NOW Conspiracy theories frame frightening or tragic events as secret plots or malevolent acts of powerful people or organizations. And because folks often turn to them as a way to cope with uncertainty and quell anxiety, they tend to flourish in times of crisis, such as after JFK’s assassination, Princess Diana’s death, 9/11, or a mass shooting—or during a global pandemic, says Imhoff. As a result, anyone, given the right circumstances, might be susceptible. “Conspiracies offer a false sense of certainty, because believers think they know the truth about what really happened and who is to blame. They provide the illusion of control, because people think they’re playing a role in exposing the culprits,” Imhoff explains. “But believing that superpowerful evil conspirators are behind worldwide events ultimately reduces your sense of

control, because if these forces are so powerful, how can you defeat them?” Feeling powerless is unhealthy in its own right—research has linked conspiracy beliefs with anxiety, which is associated with other issues such as sleep problems, substance abuse, and depression. In January, University of Toronto researchers reported on the results of a 2020 study in which they followed people who believed in at least one COVID-related conspiracy for a month or more to see how the belief affected them. “The stronger the belief, the more anxiety associated with it,” says Michael Best, Ph.D., one author of the research. “Most conspiracies are not inherently comforting.”

CONSPIRACIES’ EMOTIONAL TOLL

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Rue Reid (not her real name), 38, has firsthand experience with how these false convictions can affect people. When she was in her late teens, her mom began believing a range of fabricated narratives—that the U.S. government was in on 9/11, that mass shootings were faked, and that the trails of condensation airplanes emit

were “chemtrails”—chemicals intentionally sprayed into the air to control the weather. At the time, Rue believed some of them too. “It was draining and anxiety-inducing to live with that level of mistrust,” she says. “As I got older, I had friends who challenged my thinking and talked about facts and evidence, and over time I realized that it didn’t stand up to scrutiny.” As Rue distanced herself from the conspiracy world, her mom and sister dove deeper down the rabbit hole, eventually endorsing QAnon, the elaborate theory that a cabal of cannibalistic pedophiles are operating a global child sex trafficking ring. “Now my mom’s mistrust verges on paranoia—she worries about being away from her house for too long and is suspicious of new people—and she spends hours online watching YouTube videos and reading forums that are essentially an echo chamber for her beliefs,” says Rue. “I’m worried about her health, because it feels like she’s living with a lot of fear and her brain is always in fight-or-flight mode. And she has become so wary of Western medicine, I don’t know whether she’d get medical care if she needed it.”

Rue can’t even tell her mom or sister that she’s gotten the COVID-19 vaccine, because they believe the vaccine causes people to shed the virus (it doesn’t). “I don’t think they’d let me see my nephew if they knew,” she says. “I’m devastated—I started seeing a therapist for the first time to help me cope with the rift in our relationship.” Isolation is one of the unhealthiest effects of conspiracy theories, says Sophia Moskalenko, Ph.D., coauthor of Pastels and Pedophiles: Inside the Mind of QAnon. “As people disappear into the rabbit hole, they withdraw from friends and family, in part because when they share their views people roll their eyes or argue with them. So they retreat into these forums where everyone ‘gets’ them,” she says. “The cost is real—and high—not just for the person who believes the conspiracy but for those who love them.”

It’s difficult to overstate the importance of connectedness to our health. Research has found links between social support and lower rates of anxiety and depression, cancer, infectious disease, and cardiovascular disease. Connection is even associated with lower mortality rates, possibly because it serves as a buffer against stress and loneliness, two modern-day scourges that can shorten your life and diminish its quality.

ARE CONSPIRACIES ADDICTIVE? When you’re deep in the rabbit hole, however, it’s easy to lose sight of other priorities, says Lenka Perron, 55, of St. Claire Shores, MI, who followed some of the sex trafficking dialogue on social media after becoming fed up with politics. “For a few months, I spent so much time reading all this stuff that I’d forget to sleep or make dinner for my husband and three kids,” she says. “I wasn’t focused on healthy eating or exercise. It was a high-stress, sedentary lifestyle.” Her voracious info consumption fueled unhealthy emotions as well. “I became

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more angry, judgmental, and arrogant, which has never been my nature,” she says. “The intensity of the emotions I felt while I was online was addictive. When I got off my computer, the real world looked dull and gray by comparison.” No research has explored whether conspiracy theories are a true addiction, although the Diagnostic and Statistical Manual of Mental Disorders recognizes that some behaviors, like gambling, can be classified that way. “There can be an addictive quality to stress, because stress triggers the release of chemicals like dopamine in the brain, which is also associated with pleasure,” says Emilio Lobato, a graduate student in the cognitive and information sciences department at the University of California at Merced who studies conspiracy theories. “This may lead some people to continue to actively engage with conspiracies.” Eventually, Lenka began fact-checking the more outlandish aspects of QAnon. “Now I feel a lot of guilt and shame for being sucked in,” she says. “If you’re scared, suspicious, and angry, it’s surprising how easily you find yourself believing things you never would have otherwise.”

HOW “TRUTHER” TALES CHANGE WHAT WE DO A paper in the Journal of the American Medical Association in 2014 looked at survey data from 1,351 people in the U.S. to explore links between health practices and six popular conspiracy

beliefs, including “The Food and Drug Administration is deliberately preventing the public from getting natural cures because of pressure from drug companies” and “Health officials know that cell phones cause cancer but aren’t doing anything about it because large corporations won’t let them.” Compared with people who endorsed no such conspiracies, those who believed in three or more were significantly less likely to get an annual physical or a flu shot, visit the dentist, or use sunscreen, all of which can directly impact the body. A number of studies have also found that at-risk people who believe AIDS-related conspiracies are less likely to get tested or to use condoms to prevent the transmission of HIV. And people who believed common conspiracies surrounding Princess Diana’s death, JFK’s murder, the existence of a New World Order, and the American government’s knowledge of the 9/11 attacks were most likely to be antivaccination, according to a survey of 5,323 people in 24 countries published in Health Psychology in 2018. “For most people, official health messages about the scientific consensus surrounding vaccines are reassuring, but for those who have a conspiratorial worldview, official pronouncements can be seen as proof of a conspiracy,” says Matthew Hornsey, Ph.D., lead author and a psychologist at the University of Queensland in Australia. As we know, vaccine refusal can affect those who do trust the science. “Vaccine hesitancy can lead to vaccination rates that fall below the level required for herd immunity, which puts N O V E M B E R 2 0 2 1 • P R E V E N T I O N .C O M

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HOW TO TALK TO A ”TRUE BELIEVER” everyone at risk,” says Hornsey. The recent uptick in rates of viruses like measles in the U.S. and the U.K. can be traced, in part, to anti-immunization activism, he says. Other belief systems also harm all of society. Study participants exposed to conspiracy theories about climate change, which has already affected the health of millions of people through wildfires, extreme temperatures, and floods, reduced their intentions to limit their carbon footprints compared with those who were not. And then there’s overt violence. The false belief that 5G cell towers caused COVID-19 was linked to a flurry of attacks on telecommunications workers and cell towers in the U.S., Europe, and Canada. The unfounded theory that China intentionally unleashed COVID-19 on the world fueled a rise in anti-Asian hate crimes. And QAnon adherents were among the mob that attacked the U.S. Capitol on January 6, which is responsible for five deaths. For a study published last year, Jolley and his colleagues surveyed 601 people about whether they believed the 5G COVID-19 conspiracy. “We found that people who did had higher anger levels and were more likely to say the violence was justified,” says Jolley. Those with a more general conspiracy mentality— who tend to see secret plots behind many occurrences—are more likely to be chronically angry, a state that can lead to high blood pressure and has been linked to anxiety and depression.

P R E V E N T I O N .C O M • N O V E M B E R 2 0 2 1

It can be scary and frustrating to realize that someone you love believes outlandish falsehoods. “But remember that they’re anxious and uncertain, so shunning, isolating, and shaming is the last thing you should do,” says Moskalenko. “Trying to debate their beliefs will only make them more entrenched.” Here’s what to do instead: WALK (AND TALK) IN NATURE

“Research shows that this makes people less aggressive and more open to opinions they wouldn’t have entertained before,” says Moskalenko. In that setting, you might say something like “I’m worried about how much time you’re

UNTANGLING THESE BELIEFS That anger, says Georges Benjamin, M.D., executive director of the American Public Health Association, may stem from one of the most corrosive aspects of conspiracy theories: the belief that the powers that be—the government or doctors or the media—have betrayed one’s trust. “Feelings of betrayal lead to anger, and anger can lead to violence,” says Dr. Benjamin. “We have public health officials’ lives threatened just because they told people to wear masks.” Rebuilding trust in public institutions

spending online” or “You seem like you’ve developed some anxiety. Do you think it would make sense to talk to a therapist?” E M PAT H I ZE

“Just saying ‘I understand how you feel’ makes people let their guard down and can have a profoundly positive effect on their mood and their willingness to have a healthy discussion,” says Moskalenko. After all, child sex trafficking and government overreach do exist—even if not in the way some believe—and their anxiety or concern is real. ASK A SIMPLE QUESTION

“I recommend that people ask, ‘Why did you start to

believe this?’ ” says Mick West, author of Escaping the Rabbit Hole: How to Debunk Conspiracy Theories Using Facts, Logic, and Respect. “That question takes them back to a time before they adopted the beliefs. It helps them get in touch with their authentic self and perhaps see this change from a different perspective.” MODEL HUM I L I TY

“People who believe conspiracy theories become entrenched in the idea of being right, so it can help to say things like ‘There are so many questions I would like answers to, but I think the truth is no one really knows,’ ” says

is critical for getting conspiracy theories under control, says Dr. Benjamin. “One avenue we’re pursuing is getting good information to people through messengers they trust, like barbers, hairstylists, and community activists,” he says. “We’re trying to educate youth influencers to reach young people. And we’re helping the public learn to recognize intentionally false disinformation.” For instance, the New Jersey Office of Homeland Security and Preparedness has a website with updates on new false rumors and examples of disinformation tactics. But quashing conspiracy theories is an epic task. “Our society has become so

Lobato. Promoting the idea that it’s normal not to have all the answers may make people more willing to scrutinize their beliefs. KEEP EXPECTATIONS LOW

“Change takes time and patience,” says West. “Remind yourself that the primary goal is to maintain the relationship and the secondary goal is to help them see that the conspiracy theory is wrong.” At first your loved one may reject contradictory information, he says, but most people eventually are able to ask themselves more difficult questions. “You want to be there to help them when they reach that stage,” he says.

siloed—people watch news that aligns with their beliefs and read information that reinforces them,” Dr. Benjamin says. One tactic may be to follow New Zealand’s example: During the pandemic, elected officials emphasized solidarity and transparent decision-making. Despite an increase in distress during lockdowns, New Zealanders showed no rise in conspiracy thinking and an increased trust in science, according to a paper in Nature. “Trust in government and other institutions has been eroding for a while,” Dr. Benjamin says. “In order to rebuild it, we have to elect people of character who tell the truth.” N O V E M B E R 2 0 2 1 • P R E V E N T I O N .C O M

P R E V E N T ION

FOOD

GutFriendly Bites

Your digestive system loves fiber, and you’ll love these tasty ways to get your fill of it. RED LENTIL HUMMUS ACTIVE 5 MIN. TOTAL 20 MIN. MAKES 2 CUPS

Cook 1 cup red lentils per pkg. directions; reserve ½ cup cooking liquid and transfer lentils to food processor. Add 1 large clove garlic (grated), ¼ cup tahini, 2 tsp grated lemon zest plus 3 Tbsp lemon juice, and ½ tsp

each ground cumin, ground coriander, kosher salt, and pepper, then puree until smooth, adding some of reserved liquid if hummus seems too thick. Serve with fresh vegetables for dipping. PER 1/4-CUP SERVING 134 cal, 7 g pro, 18 g carb, 4 g fiber, 0 g sugars (0 g added sugars), 4.5 g fat (0.5 g sat fat), 0 mg chol, 131 mg sodium

P R E V E N T I O N .C O M • N OV E M B E R 2 0 21

PARM E SAN ROASTED ART ICHOKES ACTIVE 5 MIN. TOTAL 25 MIN. SERVES 4

Heat oven to 425°F. Drain three 14-oz cans artichoke hearts. Halve artichokes and pat very dry. On large rimmed baking sheet, toss artichokes with 2 Tbsp olive oil, 1 tsp fresh thyme leaves, and 1/4 tsp each salt and pepper. Arrange cut sides down and roast on bottom oven rack 6 min. Sprinkle with 1/4 cup grated Parmesan cheese and roast until artichokes are golden brown, 6 to 8 min. more. Grate zest of 1/2 lemon over artichokes and toss to combine. Serve with additional Parmesan and lemon zest if desired. PER SERVING 134 cal, 4 g pro, 12 g carb, 4 g fiber, 2.5 g sugars (0 g added sugars), 8 g fat (1.5 g sat fat), 4 mg chol, 788 mg sodium

MAPLE ROASTED PEARS

ARMANDO RAFAEL. FOOD STYLING: MICHELLE GATTON. PROP STYLING: PAIGE HICKS.

ACTIVE 10 MIN. TOTAL 35 MIN. SERVES 4

Heat oven to 375°F. Halve and core 4 small Bartlett pears and place in shallow 21/2-qt baking dish. Toss with 2 tsp melted coconut oil, then 2 Tbsp each maple syrup and fresh lemon juice, 1 tsp grated fresh ginger, 1/4 tsp ground cinnamon, and 1/8 tsp each freshly grated nutmeg and kosher salt. Turn cut sides down and bake until just tender, 20 to 25 min. Flip and bake 5 min. more. Transfer 2 halves to each of 4 plates, dollop with vanilla yogurt, and spoon any pan juices over top. PER SERVING 158 cal, 1 g pro, 32 g carb, 5 g fiber, 23 g sugars (7.5 g added sugars), 2.5 g fat (2 g sat fat), 1 mg chol, 73 mg sodium N OV E M B E R 2 0 21 • P R E V E N T I O N .C O M

F OOD

MIND & BODY BOOSTER

BREAKFAST

Blueberry Smoothie Bowl

The healthy fats in this smoothie help lower your risk of heart attack or stroke—and the cinnamon may support brainpower too!

This a.m. all-star is so thick and creamy, we ditched the straw for a spoon!

1 cup frozen blueberries 1/2 cup unsweetened almond milk 11/2 scoops protein powder 2 Tbsp unsweetened almond butter 1 tsp pure vanilla extract 1/2 cup fresh blueberries

1/4 2 2 1

cup vanilla granola Tbsp sliced almonds tsp hemp seeds tsp ground cinnamon

1. In blender, puree frozen blueberries, almond milk, protein powder, almond butter, and vanilla until creamy. Divide between 2 bowls.

P R E V E N T I O N .C O M • N O V E M B E R 2 0 21

2. Top each bowl with fresh blueberries, granola, almonds, hemp seeds, and cinnamon before serving. PER SERVING 370 cal, 25 g pro, 32 g carb, 7 g fiber, 16 g sugars (4 g added sugars), 17 g fat (2.5 g sat fat), 0 mg cholesterol, 130 mg sodium

CON POULOS.

ACTIVE 10 MIN. TOTAL 10 MIN. SERVES 2

PROMOTION

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F OOD

NUTRITION

Got Bad Breath?

These foods help freshen your mouth naturally. BY S T E P H A N I E A N D E R S O N W I T M E R

hether it’s caused by a love of tacos (looking at you, red onion!) or a hatred of flossing, bad breath is nobody’s friend. Good dental hygiene and regular checkups are key to a fresh mouth, but so is your diet, says Lisa Young, Ph.D., R.D.N., an adjunct professor of nutrition at New York University. “Ick” breath happens when bacteria doesn’t get washed away or when you eat a food (like garlic) that releases smelly by-products called volatile sulfur compounds, which are expelled from the mouth. Antioxidant-rich and antimicrobial foods help keep mouth microbes balanced, and sipping lots of water stimulates saliva production to flush out stink-causing particles, Young adds. Try these cleansing picks:

CINNAMON

This cozy spice has cinnamaldehyde, an essential oil with antimicrobial properties that

P R E V E N T I O N .C O M • N O V E M B E R 2 0 21

can decrease stench-causing mouth bacteria, Young says. CINNAMON MULLED CIDER

Place 2 cinnamon sticks (crushed), 10 cloves, 8 cardamom pods, and 1 bay leaf in a 6-in.-square piece of cheesecloth, gather into a pouch, and tie with twine. Using a heavy mallet or pot, crack spices in pouch. Place sachet and 2 qts apple cider in large pot and bring to a boil. Reduce heat and simmer until fragrant and beginning to reduce, 20 to 30 min.

GRAPEFRUIT

Grapefruit is sweet, then sour, and that pucker is caused by citric acid; this stimulates saliva production to help get rid of particles and germs that could cause a stink. And all citrus has vitamin C, an antibacterial agent that can kill bad-breath bugs. GRAPEFR UIT LENTIL SAL AD

In large bowl, whisk together 2 Tbsp oil, 1 Tbsp lemon juice,

by neutralizing those volatile sulfur compounds that can make your breath smell. PARSLEY PASTA

In food processor, pulse 1½ cups flat-leaf parsley, 1 cup basil, 1 Tbsp lemon zest plus 2 Tbsp lemon juice, 1 small clove garlic, and 1/4 tsp salt to finely chop. Add 1/4 cup olive oil, then process until smooth. Add ¾ cup canned chickpeas (rinsed) and pulse until slightly chunky. Toss with your favorite pasta.

JEFF WESTBROOK. PROP STYLING: LIZ DESOUZA.

PEARS

1 tsp mustard, ½ tsp honey, and 1/4 tsp each salt and pepper; stir in ½ small red onion (finely chopped). Add one 15-oz can lentils (rinsed), 1/4 small head red cabbage (about 8 oz; cored and chopped), and ½ cup flat-leaf parsley (chopped); toss to combine. Cut away peel and pith from 2 grapefruit; halve and thinly slice. Fold in 4 cups arugula.

PARSLEY

The herb’s chlorophyll does more than give it a bright green hue—it’s thought to act as a mouth deodorizer

This fruit is high in polyphenols, plant compounds with antimicrobial properties that studies show may ward off mouth odor caused by cavities and periodontal disease. Pro tip: For even better breath, try biting into a crispier pear as opposed to a softer one. The crunchiness is abrasive and may help loosen trapped food particles that can leave your breath less than fresh. PEAR SAL AD

In a large bowl, whisk together 2 Tbsp lemon juice, 1 Tbsp olive oil, 1 tsp honey, ½ tsp cumin, and 1/4 teaspoon each salt and pepper. Add 2 Bartlett pears, 2 stalks celery, and 2 scallions (all thinly sliced) and toss to coat. Fold in 6 cups torn lettuce. N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

F OOD

TH ANKFUL f or

veggies

Turkey who? From creamy to crispy, these nutritious fruit and veggie sides just might outshine the main event.

HE AR T HE LPER

RAYMOND HOM.

Red grapes are an excellent source of flavonoids, good -for -you plant compounds that contribute to a strong ticker.

ROAS TE D BRU S S E L S SP ROU TS W I T H GRAPES recipe, p. 86 N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

F OOD

SU PER SESAME With both sesame seeds and tahini (which is made from them), this creamy dressing delivers a dose of healthy fats and a hit of protein and fiber.

GREEN BEANS WITH TAHINI DRESSING

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

recipe, p. 86

IMMUN IT Y BOOST ER This fresh twist on a classic side can help you ward off the sniffles, thanks to cranberries’ robust antioxidant content and the vitamin C in both fruits.

CRANBE RRY AND CLEMENTINE RELISH recipe, p. 86

GARLICKY POTATO AND CAUL I FLOWER MASH recipe, p. 86

POW ERF UL DUO Potatoes and cauliflower both contain potassium and phosphorus, nutrients that are key to cell health, function, and repair.

N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

F OOD

SUPERFOOD MEDLE Y Each bite of this seasonal side is healthfully hearty—packed with fiber and high in vitamin A (courtesy of the squash and kale), with a bonus dose of antiinflammatories from the herbs and aromatics.

STUFFED ACOR N SQUASH WITH FARRO recipe, p. 87

P R E V E N T I O N .C O M • N O V E M B E R 2 0 21

THE IDE AL DESSER T This dish is the perfect way to end a meal—and jumpstart your digestion. It has not only gut-friendly yogurt, but also pears and pistachios, both great sources of fiber, which keeps things moving.

RED WINE–POACHED PEARS WITH YOGURT ACTIVE 15 MIN. TOTAL 1 HR. 15 MIN. PLUS COOLI NG AND CHI LLING SERVES 8

1 2 1/4 1/2 4 2 1/4 1/2 1/4

750-ml bottle dry red wine whole cinnamon sticks cup plus 3 Tbsp honey, divided vanilla bean, halved lengthwise firm pears (such as Bosc), peeled, halved, and cored cups plain 2% Greek yogurt tsp ground cardamom tsp ground cinnamon cup unsalted shelled pistachios, chopped

1. In large, deep saucepan, combine wine, cinnamon sticks, and 1/4 cup plus 2 Tbsp honey. Scrape in seeds from vanilla bean with tip of knife, then add pod. Bring to a boil. 2. Add pears, place small pot lid directly on top to submerge them, and simmer, turning pears occasionally, until they are just tender, 45 min. to 1 hr. 3. Remove from heat and let pears cool in liquid to room temp, then transfer pears and liquid to bowl. Cover and refrigerate overnight or up to 3 days. 4. Thirty minutes before

serving, use slotted spoon to transfer pears to platter or shallow bowl. Discard cinnamon sticks and vanilla pod. 5. Transfer liquid to small saucepan and simmer until slightly thickened, 20 min. 6. While liquid cooks, in bowl, combine yogurt, cardamom, cinnamon, and remaining Tbsp honey. Serve pears with dollop of spiced yogurt and some poaching liquid and sprinkle with pistachios. PER SERVING 192 cal, 6 g pro, 36 g carb, 3 g fiber, 27.5 g sugars (15 g added sugars), 3 g fat (1 g sat fat), 4 mg chol, 25 mg sodium

N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

F OOD ROASTED BRUSSELS

GREEN BEANS WITH

SPROUTS WITH GRAPES

TAHINI DRESSING

ACTIVE 20 MIN. TOTAL 45 MIN. SERVES 8

ACTIVE 20 MIN. TOTAL 25 MIN. SERVES 8

11/2 lbs Brussels sprouts, trimmed and halved 3 Tbsp olive oil, divided Kosher salt and pepper 3 large shallots, sliced 1/4 in. thick 2 cups seedless red grapes 1 Tbsp red wine vinegar 1/3 cup roasted unsalted almonds, coarsely chopped

1. Heat oven to 425°F. On large rimmed baking sheet, toss Brussels sprouts with 2 Tbsp oil, 1/2 tsp salt, and 1/4 tsp pepper. On second rimmed baking sheet, toss shallots and grapes with remaining Tbsp oil. 2. Roast grapes and sprouts, flipping when browned on 1 side (about 15 min. for grapes and shallots, 20 min. for sprouts), and continue to roast until browned all over, 25 to 35 min. total. 3. In small bowl, combine vinegar with 1 Tbsp water. Drizzle over grape mixture and toss, scraping up any browned bits. Toss grape mixture with sprouts and top with almonds. PER SERVING 149 cal, 4 g pro, 18 g carb, 4 g fiber, 9 g sugars (0 g added sugars), 8.5 g fat (1 g sat fat), 0 mg chol, 142 mg sodium

11/4 lbs green beans, trimmed 1/4 cup tahini 2 Tbsp fresh lemon juice 2 Tbsp olive oil 1 small clove garlic, pressed Pinch of cayenne Kosher salt and pepper 1/4 cup red wine vinegar 1 large shallot, thinly sliced 1/4 cup fresh mint leaves, chopped 1 Tbsp toasted sesame seeds Radish slices, for topping

1. Bring large pot of water to a boil and fill large bowl with ice water. Add beans to boiling water and cook until bright green and crisp-tender, 2 to 3 min. Transfer to ice water to cool; drain and blot dry. 2. Meanwhile, in small bowl, whisk together tahini, lemon juice, oil, garlic, cayenne, 3 Tbsp water, and 1/4 tsp salt. 3. In second small bowl, heat vinegar in microwave until hot, about 20 sec. Add shallot and let sit until cool, about 10 min. Drain. 4. Toss green beans with 1/3 cup dressing, then toss

P R E V E N T I O N .C O M • N O V E M B E R 2 0 21

with mint, sesame seeds, and 1/4 tsp each salt and pepper. Top with shallot and radish. Serve with remaining dressing on the side. PER SERVING 107 cal, 3 g pro, 8 g carb, 3 g fiber, 2.5 g sugars (0 g added sugars), 8 g fat (1 g sat fat), 0 mg chol, 136 mg sodium

CRANBERRY AND CLEMENTINE RELISH ACTIVE 10 MIN. TOTAL 10 MIN. MAKES 4 CUPS

In food processor, pulse 3 cups cranberries (fresh or frozen, thawed; about 10 oz), 2 clementines (unpeeled, well scrubbed, and cut into 8 pieces), 1/4 cup maple syrup, 1/2 cup walnuts, and 1 large Granny Smith apple (cored and quartered) until finely chopped (don’t overprocess). PER 1/2 - CUP SERVING 109 cal, 1 g pro, 18 g carb, 3 g fiber, 12 g sugars (6 g added sugars), 4 g fat (0.5 g sat fat), 0 mg chol, 3 mg sodium

GARLICKY POTATO AND CAUL IFLOWER MASH ACTIVE 35 MIN. TOTAL 1 HR. 5 MIN. SERVES 8

2 2 1

large heads garlic tsp olive oil lb medium russet potatoes (2 to 3), halved crosswise

Kosher salt and pepper 1/2 head cauliflower, cut into florets (about 4 cups) 3/4 to 1 cup low-fat buttermilk 3 Tbsp unsalted butter, divided 1 Tbsp chopped chives

1. Heat oven to 375°F. Place garlic heads on foil and drizzle with oil. Wrap loosely, place on baking sheet, and roast until very soft, 45 min. to 1 hr. Let cool slightly. 2. While garlic roasts, to large pot, add potatoes and enough water to cover by 2 in. Add 1/2 tsp salt and bring to a boil. Reduce heat and simmer until potatoes are just tender, 18 to 20 min. Drain, then peel potatoes when cool enough to handle. Run potatoes through ricer or mash with potato masher. Cover with foil to keep warm. 3. Place cauliflower in large microwave-safe bowl, add 3 Tbsp water, cover, and microwave on High until just tender, 3 to 6 min. Let sit 1 min. before removing. Add to food processor along with 3/4 cup buttermilk and 2 Tbsp butter. Squeeze roasted garlic out of skins into food processor, season with 11/4 tsp salt and 1/4 tsp pepper, and pulse until very smooth, adding more buttermilk to reach desired

consistency. Fold into potatoes. 4. Transfer potato mixture to bowl and serve sprinkled with chives and topped with remaining butter. PER SERVING 126 cal, 3 g pro, 16 g carb, 2 g fiber, 3.5 g sugars (0 g added sugars), 6 g fat (3 g sat fat), 13 mg chol, 408 mg sodium

STUFFED ACORN SQUASH WITH FARRO ACTIVE 1 HR. 5 MIN. (NOT INCLUDING COOKING FARRO) TOTAL 1 HR. 30 MIN. SERVES 8

11/4 cups farro 5 small acorn squash, halved, seeds discarded 3 Tbsp olive oil, divided Kosher salt and pepper 10 oz white or cremini mushrooms, sliced 1 large onion, chopped 1 Tbsp chopped fresh rosemary 1/2 bunch Tuscan kale, stems and ribs removed, leaves chopped (about 4 cups) 4 oz goat cheese, crumbled Chopped parsley and red pepper flakes, for serving

1. Heat oven to 375°F. Cook farro per pkg. directions. 2. Meanwhile, drizzle squash with 1 Tbsp oil and season with 1/2 tsp salt and

1/4 tsp pepper. Arrange, cut sides down, on 2 rimmed baking sheets. Pour 1/4 cup water into each sheet and bake until just tender, 25 to 35 min. 3. Turn squash over and let cool. Using fork, scrape flesh from 8 halves into bowl, leaving walls at least 1/4 in. thick. Scrape remaining 2 halves completely into bowl and discard shells. 4. Heat 1 Tbsp oil in large nonstick skillet on mediumhigh. Add mushrooms and cook, tossing occasionally, until golden brown, 5 to 6 min.; transfer to plate. Reduce heat to medium, add onion, and cook, stirring occasionally, 6 min. Stir in rosemary and cook, stirring occasionally, until onion is tender, about 2 min. Add kale and cook until just wilted, about 2 min. 5. Remove from heat and fold in mushrooms, farro, squash, 1/2 tsp salt, and 1/4 tsp pepper, then fold in goat cheese. Wipe off baking sheets, place squash shells on top, and divide mixture among shells. Bake until golden, 15 to 30 min. Drizzle with remaining Tbsp oil and sprinkle with parsley and red pepper. PER SERVING 309 cal, 11 g pro, 53 g carb, 8 g fiber, 1.5 g sugars (0 g added sugars), 8.5 g fat (3 g sat fat), 7 mg chol, 346 mg sodium

N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

P R E V E N T ION

DIGITAL VISION/GETTY IMAGES.

FAMILY

P R E V E N T I O N .C O M • N O V E M B E R 2 0 21

Gratitude for Every Age

his holiday season, we’re thankful for fun ideas that help the whole family express their appreciation. Being grateful is linked to increased happiness, lower stress, and better health—and it feels at least as good as your Thanksgiving dinner tastes!

BY M A R Y G I L E S

THE WEEK BEFORE THANKSGIVING

TRY A PHOTO CHALLENGE Give your child a camera or a smartphone and a list of themes, then ask them to photograph subjects they’re grateful for that fit each theme. For instance, on Friday they might photograph things they’re grateful for in nature; on Saturday, family; on Sunday, things that bring them joy; and so on until Thanksgiving Day. Have them tell you about the photos each night. Afterward, you can print the images and make an album.

AT YOUR HOLIDAY GATHERING

MAKE A THANK-YOU TREE For a meaningful holiday centerpiece, place a small tree branch in a vase. If needed, add rocks or pebbles for stability. At your holiday dinner, have everyone cut out leaves from colorful construction paper and punch holes on top to thread string through. They can write or draw what they’re grateful for on the leaves and hang them on the branch. EVERY DAY

K EE P A G R AT I T U D E JAR Give your child a pretty jar or other container along with some special colored pencils or markers. Each day, write down good things that happened along with the date and put them in the jar. Later you can pull out the slips of paper and reminisce about these happy events together. N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

FAM I LY

oss does not discriminate against the young. In fact, research shows that the vast majority of kids will experience the death of a close family member or friend at some point in childhood. And while their grief may look different than yours, know that children do mourn. Use these tips to help your kid navigate a difficult time, and don’t be afraid to enlist the help of a therapist if your child really doesn’t seem like themself.

B Y H OL LY P E V Z N E R

P R E V E N T I O N .C O M • N O V E M B E R 2 0 21

FOTOSEARCH/GETTY IMAGES.

How to Help a Grieving Child

Be clear about death

It’s hard for 2- to 5-year-olds to get their heads around the irreversible nature of death. “To them, death seems temporary,” says Leela R. Magavi, M.D., a child and adolescent psychiatrist and regional medical director for Community Psychiatry + MindPath Care Centers based in Newport Beach, CA. Dr. Magavi notes that children only begin to understand the permanence of death between ages 6 and 9. To help all kids better comprehend it, trade confusing euphemisms like “passed away” and “lost” for clear language like “Grandma died, which means her body doesn’t work anymore and we won’t be able to see her.”

Know what grief looks like

“Sadness, worry, anger, apathy, confusion, fear, guilt, regression—these are all natural reactions to loss,” says psychotherapist Sarah Roffe, L.C.S.W., cofounder of Kind Minds Therapy in New York City. School-age children may experience stomachaches and headaches, have nightmares, and/or have a hard time sleeping or concentrating. They may also act out death during playtime. Teens may withdraw or take more risks in an attempt to regain control.

Answer their worries

It’s common for kids to express concern that you or another loved one will also die. While you may want to pile on the reassurances, “try your best not to convince your child out of a feeling,” says Roffe. “It’s a better idea to listen and validate your child’s fear.” Remind them it’s normal and OK to be worried, sad, and angry. “And explain that most people live to be very old and the fact that one adult died doesn’t mean that others will,” adds Roffe.

Create new traditions

To help get through griefamplifying holidays, start a new tradition. “Ask your kids for ideas and give them time to plan,” suggests Roffe. You might say, “We know this year is going to feel different without Auntie’s Yule log. What do you think we can make together that she would have liked?” This can be empowering and assures a child that you won’t forget the loved one who died. They may also appreciate what Roffe dubs a “legacy-building activity,” like creating a memory box or planting a garden in that person’s honor.

IS IT OK TO CRY IN FRONT OF KIDS?

Yes. “I encourage you to explain your feelings to your children so they can learn how to express their feelings in a healthy way too,” says Dr. Magavi. However, seeing you extremely upset might worry them, so she suggests keeping those moments private.

N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

FAM I LY

f cats or dogs constantly lick or scratch themselves, figuring out why is the first step to stopping it. Here are a few common causes. BY LI Z Z SCHUMER

P R E V E N T I O N .C O M • N O V E M B E R 2 0 21

ALAMY.

Why’s My Pet So Itchy?

Seasonal allergies

People get sniffles and sneezes from allergies, but they affect pets differently. SIGNS TO WATCH FOR: Dogs will lick their paws, scratch at their skin, or rub or scoot their bottoms. Cats may groom excessively or pull their fur out. This can lead to inflammation and infection, explains Andrew Rosenberg, D.V.M., of Animal Dermatology & Allergy Specialists. HOW TO HELP: Your vet can perform tests to determine your pet’s allergies. They may prescribe topical or oral medication or immunotherapy drops or shots to reduce sensitivity. A cool bath with medicated shampoo once or twice a week can soothe their skin and remove allergens.

Stress

Excessive or frequent licking or scratching can be your pet’s way of dealing with something they’re upset about. SIGNS TO WATCH FOR: Anxious pets may start licking themselves when something changes around the house or they’re confronted by a stressful situation like a grabby toddler or another pet bothering them, explains Suzanne Hetts, Ph.D., a certified applied animal behaviorist and co-owner of Animal Behavior Associates Inc. HOW TO HELP: Separate feuding animals, and provide your pet a safe space like a crate or a bed away from the action if they’re getting stressed out at home. Seek professional help from a certified behaviorist or trainer.

Gut issues

Allergies and other reactions to food can affect your dog’s or cat’s skin too. SIGNS TO WATCH FOR: Cats can develop itchy heads as well as red, raised, or crusted bumps, says veterinary dermatologist Alexandra Gould, D.V.M., D.A.C.V.D. Dogs may have raised red dots or flat round areas, hair loss, skin thickening, and hyperpigmentation as well as ear infections and hot spots. Changes in eating habits, diarrhea, constipation, or (in cats) inflamed gums may signal gastrointestinal issues. HOW TO HELP: Share your pet’s symptoms with your vet. A food trial using vet-prescribed food may help, since over-the-counter foods can still contain allergens, Gould says.

Bugs

It’s hard to look at a dog scratching and not think, Uh-oh, fleas! SIGNS TO WATCH FOR:

Fleas can look like tiny grains of sand or little white eggs on your pet’s coat, and you may also notice hair loss or pale gums. Lice or mites can also cause excessive scratching, head shaking, and hair loss around the head, ears, muzzle, and paws. HOW TO HELP: Talk to your vet if you think your pet has an infestation, but prevention is far easier! Keep up with the medication or intervention your vet recommends.

N O V E M B E R 2 0 21 • P R E V E N T I O N .C O M

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

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OF THE UNITED STATES; UNIVERSITY OF ARIZONA

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Published by 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

Tania Lara

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. 11, 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.

P R O M OT I O N

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B RAI N GAM E S

Stay Sharp

Fun ways to give your brain a little workout

COUNT IT UP

IF YOU WALKED BY 100 HOUSES, EACH NUMBERED CONSECUTIVELY, HOW MANY 6 s WOULD YOU SEE? ( CAN YOU SOLVE THIS WITHOUT WRITING ANYTHING DOWN?)

WORD CHAIN

Fill in each blank space with a word that will create a compound word or phrase with the word directly before it and the one after.

STAIR

WATER

P R E V E N T I O N .C O M • N O V E M B E R 2 0 21

CAP

HOUSE

MIXED-UP SEARCH

Use the clues to figure out the words and numbers to find in this grid. The answers may appear vertically, horizontally, diagonally, forward, or backward. 1. Your noggin 2. A shorter name for water 3. Greek god of the sea 4. Number of hours in a week 5. Chapter book, fiction 6. Number of feet in two miles

6 4 2 P 5 1 8 3 X S

K J 1 0 5 6 0 R M P

U 3 P M E 8 N 2 W I

L E V O N E K 1 4 D

I C 7 F S Z L T H E

7. 4 x 4 x 4 x 4 x 4 8. A spring month with only 30 days 9. What Charlotte spun 10. The year humans first landed a spacecraft on Mars

R 5 2 8 I E V G 6 R

P 1 8 B R A I N B W

A 9 4 S U Y F D E E

1 7 5 0 P H 2 O O B

B 6 I C R O M H N N

ANSWERS: Count It Up: 20. Word Chain: well, bottle, size, town. Mixed-Up Search: Words to look for: 1. brain. 2. H2O. 3. Poseidon. 4. 168. 5. novel. 6. 10,560. 7. 1,024. 8. April. 9. spiderweb. 10. 1976.

A mother. A real estate broker. And an 8x world record holder. After age 65.

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