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5 MYTHS ABOUT DEPRESSION

P R E V E N T ION

CONTENTS S E P T E M B ER 2 0 21

O N TH E C OV E R

66 How to Slow Down Aging 78 What to Eat for Glowy Skin

32 The Stress Treatment You Haven’t Tried Yet 52 Secrets to a Pain-Free Gut 38 Healthy Home Awards 2021

PULSE 6 What the latest health research means for you— plus, grilling tips and a full-body Move of the Month

MIKE GARTEN.

60 5 Myths About Depression

W E LLNE SS

FOOD

28 Natural Benefits of Apples Best home remedies

74 Supercharged Snacks Secret ingredient: potassium

32 A Sensory Cure Natural stress relief 34 Get Healthier (and Nicer!) Nails Common problems, solved

ON THE COVER: PETER CROWTHER. THIS PAGE, FROM TOP: SHUTTERSTOCK; ROWAN FEE; DANIELLE DALY.

38 Love Your Home Every room gets a boost with the winners of our 2021 Healthy Home Awards.

HEALTH 46 Meet Your Pelvis And keep it healthy. 48 Got Neck, Back, or Shoulder Aches? Easy fixes right here 50 TLC for Your Brain Improve your focus. 52 Gut Reactions Navigating the tricky world of GI health

76 Almond-Berry French Toast Bake Now, that’s breakfast! 78 Eat for Glowy Skin Four foods that work from the inside out 80 One-Pot Wonders Delicious meals with minimal cleanup

FAM I LY 88 Take a Breath Help a child handle stress. 90 Tackling “The Talk” Kids want you to bring up the tough stuff. 92 When Your Pet Misses You Separation strategies

I N EVE RY IS SUE

SCI E NCE 60 5 Myths About Depression It doesn’t look the same in all sufferers. 64 DIY Ear Cleaners Are they safe? 66 Live Long, Live Healthy! How new discoveries about aging could change your future

2 Editor’s Note 96 Brain Games

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

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

E D I TOR’S NOT E

Quiz Time MAYBE YOU’VE BEEN out of school a

few years (three, 10, 29…who’s counting?), but I know we all still love learning. So in honor of back-to-school season, I present to you a pop quiz on this issue. You could find the answers throughout the magazine, but don’t worry: I’m an easy grader, so I’m going to help you out.

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Extra-credit question: Does the dog on page 92 deserve a nice belly rub? (Yes.)

FROM LEFT: PHILIP FRIEDMAN; GETTY IMAGES.

1. What do crinkling paper and a hairdresser’s touch have in common? It sounds like the setup of a joke, but the answer is ASMR, a type of stimulus that might relieve your stress. Read about it on page 32, but don’t blame me if you end up down a YouTube rabbit hole after you do! 2. True or false: A polar bear plunge (jumping into icy water in winter) is good for you. True—but I will never, ever do it. Thankfully, there are other ways to give your body a jolt of “good” stress—the kind that keeps you young—on page 72. 3. Is there anything it’s OK to put in your ears? If you guessed yes because you’re on to the fact that I’m trying to surprise you, then congrats. But there’s really only one thing that’s OK to put in. See what it is—and two things you must keep out—on page 64. 4. When is our next Virtual Walk? The next round of my favorite event of all time, a super-fun way to connect with other Prevention readers, is on October 2, and we have cute T-shirts for sale and an amazing 4-Week Prep Plan for free. More info is on page 22! 5. Which of these topics is there nothing new to say about: gut health, aging, depression, brain health, or French toast? Trick question, obviously! Our brilliant editors will always find something new to share on these important subjects. See for yourself on pages 52, 66, 60, 50, and 76 (yum). Good work, everyone!

P R E S E N T E D BY K A N E K A

your

HEALTH HANDBOOK Staying Sharp: A Guide To Healthy Aging

1 PRACTICE SELF CARE

2 STAY ACTIVE Daily activity is an important part of healthy aging. Take the steps instead of an elevator, go for a brisk morning walk, or schedule an hour to enjoy an activity or sport that you love. Regular exercise helps with balance, weight control, and heart health as you age.

SUPPORT YOUR SYSTEM

For more information about the health beneﬁts of Ubiquinol, visit Ubiquinol.org or look for the Kaneka Quality Seal® on the label of over 200 brands of Ubiquinol in stores and online.

P R E V E N T ION

PULSE

It’s National Honey Month—let’s hear it for the bees! And hey, do you know why the sticky liquid gold is so good for you? All honey varieties contain antioxidants, minerals, and enzymes, and manuka honey (named for the manuka bush, found in New Zealand) boasts antibacterial and antifungal properties, which is why it’s often used topically to treat burns and wounds. Sample honey in various hues (the shade depends on the ﬂowers the bees took nectar from), and try to reach for raw over pasteurized whenever possible—it’s less processed, so its nutrients are better preserved, and it won’t contain added sweeteners as pasteurized honey products sometimes do. Need a recommendation? We love Nature Nate’s and Madhava for their regular honey varieties and PRI and Wedderspoon for manuka honey.

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J.R. PHOTOGRAPHY/STOCKSY UNITED.

Honey Do

PULSE

A New Reason to Eat Breakfast They say it’s the most important meal of the day, and new research reveals one reason why. People who skip breakfast are less likely to get their recommended daily amounts of important nutrients like calcium, vitamins C and D, and iron than are breakfast eaters, according to an analysis of health data from 30,000 people published in Proceedings of the Nutrition Society. Common breakfast foods contain many of those nutrients, so try to start building a morning meal into your day. But if you’re really not an a.m. eater, don’t stress—incorporate mainstays like fortiﬁed cereal, milk, and eggs into other meals, or enjoy them as nutritious snacks.

68 PERCENT

Scientists from Keck School of Medicine of USC have discovered how to make mini kidney structures, or organoids; these resemble the duct system in the kidney that helps the body maintain ﬂuid and pH balance. Why is this important? These organoids can be useful in helping improve the understanding of kidney-related diseases and also inform new treatments. Researchers think being able to create these organoids is a major step toward development of a functional synthetic organ that could potentially help keep people off dialysis or even be an alternative to transplanting real kidneys.

OF RESPONDENTS (BOTH MALE AND FEMALE) SAID THEY SHARED THEIR BED WITH A SNORER, according to a recent American Academy of Sleep Medicine survey. (Encourage your bedmate to see a doc if it’s chronic.)

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GETTY IMAGES; COURTESY OF ZIPENG ZENG IN THE ZHONGWEI LI LAB AT USC (ORGANOID).

Building Mini Kidneys

The New Alzheimer’s Drug After aducanumab was approved by the FDA this summer, concerns arose about the approval process (three members of the FDA advisory committee quit in protest), and evidence for a clinical beneﬁt from it is slim. Still, during You & Your Brain, a webinar series Prevention hosted with HealthyWomen and the Women’s Alzheimer’s Movement, experts said the drug’s approval indicates progress. “This is the ﬁrst drug that changes Alzheimer’s pathology,” says Jessica Caldwell, M.D., director of the Women’s Alzheimer’s Movement Prevention Center at Cleveland Clinic. “At the same time, this drug is not a cure for the disease. To attack Alzheimer’s, we are going to need both medicine and a focus on lifestyle and prevention behaviors.”

BRAI NH HEALT

P I CK

Soft & Sturdy

Paging the “No Shoes Club”

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Q: Is it OK to walk around the house barefoot?

“That’s surprisingly hard on your feet,” says podiatrist and Vionic Innovation Lab member Jackie Sutera, D.P.M. “Walking, standing for long periods (think cooking!), or working out sans shoes slowly wears away the fat pads on your heels and the balls of your feet, because you don’t have cushioning to protect you from hard surfaces like wood, tile, and cement.” Some warning signs are pain, redness, and calluses. Prevent discomfort and deterioration by wearing supportive slippers, sandals, or shoes inside.

When you need to change out of your comfy, cozy slippers, try a pair of shoes, sandals, or clogs from Oofos. The company relies on patented technology to create footwear that cushions, absorbs impact, and is super supportive, and it holds the American Podiatric Medical Association Seal of Acceptance to prove that it makes good-foryou shoes. Bonus: The shoes are featherlight, so you won’t feel as if you’re clomping all over the house! (from $50, oofos.com)

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PULSE

What 9/11 Taught Us he past two decades—and the past yearplus in particular— have illuminated plenty about shared fear, grief, resilience, and healing. “Since 9/11, there has been a positive shift to education about and better understanding of the impact of trauma and crisis,” says Lynn M. Smithwick, a trauma researcher and social services manager in Blue Earth, MN. That momentum contributed to the rise in visibility around mental health issues related to the pandemic and helped chip away at the stigma surrounding getting help. Our approach to treating trauma has changed too. Right after 9/11, people who had been directly affected by the attacks were psychologically debriefed immediately, but a 2019 report in the journal Prehospital and Disaster Medicine

noted that this was ineffective and in some cases harmful, possibly because people weren’t ready to relive the events. “Today we have a better approach called psychological ﬁrst aid,” says Smithwick. This type of intervention focuses on offering calm and practical support—like helping people ﬁnd a safe place to stay, or simply listening as opposed

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to pushing people to explore their feelings— and this seems to foster resilience and lessen immediate stress reactions to trauma. Here’s how we can apply this idea to future crises. AFTER A TRAUMA, BE A GOOD LISTENER Offer your undivided

TAKE A BREAK FROM THE NEWS Post-9/11 research showed that excessive media exposure could bring about PTSD-like symptoms. And a 2020 report in the journal Science Advances noted that this type of alwaysviewing/always-scrolling behavior is among the strongest predictors of pandemic-speciﬁc acute stress. FOCUS ON WHAT’S WITHI N

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YOUR CONTROL

attention and empathy, and try to avoid ﬁlling the air with trite positive statements that may diminish their emotions. “Individuals experience trauma in unique ways. Having a trauma response doesn’t mean there’s something wrong with the person. It’s an innate protective mechanism. What becomes problematic is not being able to shut the trauma response

off,” says Danielle Rousseau, Ph.D., a trauma researcher and an assistant professor at Boston University. However, people should eventually start to feel better—so for someone who doesn’t, it is a good idea (and can feel empowering) to reach out for professional help, says Smithwick.

When there’s a terrorist attack, a natural disaster, or a worldwide pandemic, it’s easy to feel overwhelmed. Next time a crisis occurs, regain your footing by taking concrete actions that offer a sense of agency, notes Rousseau. For instance, at the start of the pandemic, there was a rush to stock pantries and hoard toilet paper, which is right in line with the concept of psychological ﬁrst aid, in which folks prioritize the most urgent needs, like shelter and food. —Holly Pevzner

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PULSE

Q&A I’ve heard there are dangerous ingredients in sunscreen. Is that true?

42 PERCENT

OF U.S. ADULTS DON’T REAPPLY SUNSCREEN (AS THEY SHOULD) WHEN THEY’RE OUT FOR MORE THAN TWO HOURS,

according to a survey from the American Academy of Dermatology.

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GETTY IMAGES.

Earlier this summer, Valisure, a lab and online pharmacy that regularly tests consumer products, released a report saying that a carcinogen called benzene had been detected in 27% of sunscreen samples it had tested (78 of 294 samples, from 69 companies). Most had low levels of the compound, but 14 products had more benzene than the FDA allows in pharmaceutical products. Long-term exposure to benzene can lead to cancer, but you should know that benzene isn’t an ingredient in sunscreen—the contamination is likely a result of the manufacturing process. Most of the worst offenders cited in the report were spray sunscreens. “The most likely theory is that benzene probably developed from a reaction caused by the propellant used to deliver the sunscreen from the bottle,” explains Joshua Zeichner, M.D., director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City. You can learn more about the report at valisure.com, but Dr. Zeichner urges you to keep using sunscreens that are unaffected by the ﬁndings.

PULSE

Grilled Chicken with Coconut-Lime Slaw SERVES 4

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TOTAL: $14.39

DANIELLE DALY.

20-Minute Meal Under $15

C A R E S

A N D

H E R E .

M O R E C L E A N I N G R E D I E N T S T O D AY. MORE RECYCLABLE PACKAGES TOMORROW. You care about a clean future. And so do we. Proven nutrition is at the heart of what we do. But it’s not all we do. See our commitment to cleaner ingredients and a greener planet at PURINA.COM/CARES.

PULSE

GOOD-FOR-YOU GRILLING Serve up healthful eats with these tips and tricks from licensed nutritionist Abra Pappa, M.S., C.N.S., of abraskitchen.com.

Choose foods that don’t take too long to grill, or create a barrier between food and heat to help prevent flare-ups from drippings. “This reduces exposure to HCAs and PAHs,” Pappa says. Those are chemical compounds created by cooking at high temps or over smoke and open flames, and studies suggest they may be linked to some cancers. If you do want to enjoy something slow-cooked, like ribs, start them in the oven and finish them on the grill. Another must: Keep the grill clean and residue-free.

MARINATE Along with delivering ﬂavor, marinating your protein can reduce your exposure to HCAs. “Rosemary, citrus, wine, and beer have speciﬁcally been shown to reduce HCAs, likely due to

antioxidants,” says Pappa. “I love a mix of rosemary, garlic, lemon juice, salt, pepper, and olive oil.” Let food marinate for at least 30 minutes.

RETHINK GRILLWORTHY FOODS “Don’t skimp on veggies! Mushrooms, zucchini, peppers, and eggplant make a gorgeous platter with pesto, and I love grilling romaine for a Caesar salad as well as peaches and halloumi cheese,” Pappa says. Try to ﬁnd quality proteins from humanely raised animals, and if you like sausage, see if your local butcher makes links free of ﬁllers and preservatives.

MAKE SIDES SHINE Experiment with brightly colored slaws, big salads topped with grilled ﬁsh, or veggieloaded pasta salads.

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MIKE GARTEN.

MIND THE HEAT

ARE YOU SEEING THE DOCTOR? OR BEING SEEN? Doctors of Osteopathic Medicine—or D.O.s—are fully-licensed physicians and surgeons represented in every medical specialty, just like M.D.s. And in addition to their medical expertise, they are specifically trained to listen and treat patients as whole people. Focusing on everything you need to maintain your overall health and wellness. Modern medicine for your body, mind & spirit. Learn more at FindaDO.org

PULSE

MOVE OF THE MONTH

ALL-OVER BURN

Build total body strength— core, shoulders, triceps, chest, glutes, hamstrings— with the Walkout.

1 Stand up straight, then bend over so your hands are near your feet. You should feel a big stretch in your hamstrings. 2 Keeping your core tight (back ﬂat, not rounded), slowly walk your hands in front of you until you’re in a high plank position. Now walk your hands back to your feet and stand up into the starting position.

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KAT WIRSING.

3 That’s one rep. Do 10, or as many as you can.

KRISTIN ALLEN - ACROBATIC GYMNAST

PULSE

Exactly How to Clean Your Yoga Mat If you rarely clean your yoga mat, this is your signal to give it a good wipe-down. Here’s how, from Good Housekeeping Institute Cleaning Lab experts:

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Using a soft cloth, wipe both sides with a yoga mat cleaner or a mixture of a few drops of mild dish soap and two cups of warm water. Rinse the mat with a damp cloth dipped in clear water, then lay it ﬂat or hang it over a shower rod to let it dry completely before rolling it back up. Try to do this once a week. FOR A DEEP- CLEAN

A smelly or stained mat needs a little extra love (check the cleaning recommendations before using anything harsher than mild dish liquid).

Some mats can be handwashed in cold water with mild soap; others can go in the washing machine on a gentle cycle with cold water. If you can’t submerge yours, wipe it with a mix of one part white vinegar to three parts water. Always air-dry— dryers can do damage. KEEP IT NICE

Wait until after your session to apply skin creams or oils, as these may stain your mat. And to eliminate odors or absorb oils, sprinkle and rub on baking soda, let it sit 15 to 30 minutes, then brush or vacuum off the excess.

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GETTY IMAGES.

EVERYDAY CLEANING

PULSE

There are so many reasons you might choose to sign up for the Virtual Walk, and our event’s neuropsychologist, Judy Ho, Ph.D., wants you to think through yours: Before you commit to a goal, it’s smart to ask yourself, How does this align with my values? “Values are not like goals. They’re not things you check off a list,” says Ho. “They’re things that you want to stand for, and they are extremely important for us to feel intrinsic motivation.” When life gets busy, it’s easy to let your workouts fall by the wayside and say you don’t have time for them. But self-care is paramount, and it’s not selﬁsh. “You’re not going to be able to do the things you want to do to reach your goals and take care of the

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other people in your life if you don’t take care of yourself ﬁrst,” Ho says. So make sure to schedule walks into your day and treat them like any other appointments on your calendar.

FUEL YOUR WALK “The way we eat is a form of self-care,” says Marisa Moore, R.D.N., the nutritionist for our fall Virtual Walk. For walkers, that means thinking about food as a complement to your exercise—what will make you feel as good as walking does? That will never mean deprivation: “My philosophy is to ﬁgure out what we can add to your plate,” Moore says. Two ways to get there: EAT FOR ENERGY: The building blocks of nourishing meals are carbohydrate, protein, and fat, Moore says. Look at your

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COMMIT TO YOURSELF

meals and snacks and ask, Am I getting all three here? If not, try to the next time. “The target is not eating perfectly,” Moore says. “When it comes to habit formation, you form the path that’s good for you by simply taking small steps.” MAKE A PL AN: Moore loves to mealprep, but “I’m not talking about having ﬁve meals ready to go every week,” she says. Chop veggies on Sunday so you can make a quick omelet any time (that’s a good dinner!), and think about meals to which you can easily add more veggies, like soup or tacos.

GET TO 5K WITH CONFIDENCE The key to ﬁnishing a 5K feeling great is as much mindset as training: “It’s so important to make your walks fun. If you think of it like a chore, you lose the joy of it,” says Julie Wallock, cofounder of Charge Running, the app you can use to connect with other virtual walkers on the big day and as you train. “Looking at walking from the perspective of ‘I get to do this’—letting your body do what

ER ENT IN TO W R E MO ! DI ES GOO

it’s meant to do—is a joyful thing,” says Betsy Magato, a Charge coach. Our new favorite way of combining fun and ﬁtness is through a new walking program in the Charge Running app called Move. Join from wherever you are, and a live coach plays music and talks to you through your earbuds; plus, you can message other participants right in the app. There are free walking classes twice a day, and at 11 a.m. ET on October 2, you can join the Prevention Virtual Walk special event! You’ll be inspired and entertained from the start all the way to your personal ﬁnish line. (You’ll get full instructions for using the app when you register, but don’t worry—it’s very easy, and it’s all free!) HOW TO SIGN UP Register for free at runsignup.com /prevention-virtual-walk. You can also order a T-shirt or a bib number and set up a team for your friends and family if you’d like.

Tell us why you love to walk to enter to win one of ten $100 Brooks gift cards. Choose shoes or other gear—whatever you need to support your love of walking. Visit prevention.com/walk-contest for more info and to submit your story.

PREVENTION /BROOKS VIRTUAL WALK CONTEST NO PURCHASE NECESSARY TO ENTER OR WIN. Prevention /Brooks Virtual Walk Contest. Sponsored by Hearst Magazine Media, Inc. Beginning July 13, 2021, at 12:01 a.m. (ET) through October 2, 2021, at 11:59 p.m. (ET) (the “Entry Period”), go to prevention.com/walk-contest on a computer or wireless device, ﬁll out the entry form, and submit an essay of 250 words or less describing why you walk. Ten (10) winners will get a Brooks gift card (ARV: $100). Total ARV: $1,000. Important Notice: You may be charged for visiting the mobile website in accordance with the terms of your service agreement with your carrier. Must have reached the age of majority and be a legal resident of the 50 United States, the District of Columbia, or Canada (excluding Quebec). Void in Puerto Rico and where prohibited by law. Contest is subject to complete official rules available at prevention.com/walk-contest. S E P T E M B E R 2 0 21 • P R E V E N T I O N .C O M

MEET YOUR VIRTUAL WALK AMBASSADORS! These six walkers are cheering you on in our Facebook group, Prevention Virtual Walkers. Join them!

“We love walking because it gives us quiet one-on-one time. My granddaughter likes having me to herself—and I appreciate any time I get to spend with her!” Domonic Franklin and Kamara, Columbus Station, OH

Great taste. Heart Healthy.*

“Nothing keeps me from my daily walks—I have walked in the rain, wind, and snow, and in 16-below cold! As far as I’m concerned, it’s the best exercise for everyone!” Theresa Straub, Park Ridge, IL

“Walking…how I love thee, let me count the ways! It’s jointfriendly and stress-reducing, and it gets me (and sometimes my cat-son, Mario!) outdoors, just to name a few!” Melissa Oakley, Smyrna, TN

“I love the views and the scenery in the early morning or when the sun sets, the clouds scattered across the sky, the sound of birds and other animals.” Jojo Birch, Cayman Islands

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COURTESY OF SUBJECTS.

“I love walking because, in my mom’s words: ‘It don’t cost me nothing!’ I get to break down my thoughts or listen to my music, and it gives me time to pray and praise God in the elements.” Latoya Faulkner, Oak Lawn, IL

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.

Unlock the Hidden Power of Metabolism to Improve Immunity and Gut Health A healthy metabolism is the master key to everything. Here is an easy C-E to achieve a stronger metabolism, a healthier gut, a stronger immunity and a higher fat-burning rate.

“I am 45 lbs lighter — the clothes in my closet are now too big for me.” Sondra W.

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metabolic signal with the help of this unique formula. A breakthrough 2020 study published in the American Journal of Clinical Nutrition found that 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. So Almased reduces the tendency to gain fat. This metabolic advantage is like the benefit of an extra 30 minutes on the treadmill every day! The newest study conducted at the University of Alberta sheds light on how, in a previous 2018 weight loss study led by Dr. Aloys Berg, participants who fully committed themselves to drinking Almased were able to drop weight more effectively than people who only followed a low-calorie diet and exercised. Not only did their waist size and body composition change, but they also lost body fat instead of muscle mass and water weight. Both studies tell us by just adding the proper fuel to increase our metabolism, an avalanche of improvements can follow. And there’s more. Metabolism is also a driver of the immune system.

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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.

Jamie Luu, RDN, LDN Jamie is a Registered Dietitian and Nutritionist based in St. Petersburg, Florida, specializing in weight management and nutrition communication.

he thing is, your metabolism, which runs the whole biological system of the body, can be slowed or weighed down by bad diets and poor nutrition. The answer to a stronger metabolism starts with fueling your body with the right combination of better nutrients. An innovative scientist-developed low-glycemic and high-protein supplement, called Almased, can help your body achieve more by unleashing the power of your metabolism. Almased and The Science of Metabolism Your body needs an exact profile of amino acids and important bioactive peptides. We can burn fat better, have more energy and lose weight as a positive side effect when we’re giving our bodies the right

Gut Health and Immunity When our gut health is out of whack, so is our immune system. New research from Memorial Sloan-Kettering shows that our gut bacteria can actually help rebuild our immune system. In fact, the correct protein, amino acids and bioactive peptides are vital to the health of our gut. Not only do they support the growth of good bacteria, but they also can repair our gut lining. Fortunately, the ingredients in Almased also support gut health which, in turn, boosts immunity. Almased is packed with gut-friendly amino acids, active enzymes and bioactive peptides. Plus, brand-new metabolism and gut health research have just gotten started. The PREMIUM Trial is a promising study being conducted at the University of Alberta that will be looking at how Almased affects metabolism and the good bacteria in our gut. Your gut instinct was right all along. You can optimize your metabolism, increase your fat-burning rate, lose weight and strengthen your immunity in only one easy step. If you want to follow a diet regimen or just want to increase gut health and immunity with one drink a day, you can find the right plan for you at www.almased.com/PR09E.

SOY

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P R E V E N T ION

WELLNESS

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

Natural Benefits of Apples Autumn’s premier fruits are a sweet and crunchy source of fiber and antioxidants such as quercetin and polyphenols. Go beyond apple pie with these ideas from Heather Zwickey, Ph.D., a professor of immunology at the National University of Natural Medicine in Portland, OR. Avoid pesticide residue by choosing organic fruit. BY A R R I C CA E L I N S A N S O N E

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

APPLE ESSENTIAL OIL

Use this essential oil in a diffuser for a relaxing scent or add it to homemade beauty products. Wash, cut, and core 1 medium apple. Thinly slice it using a box grater, a mandoline, or the slicing disk of a food processor. Combine slices with 1 cup organic olive or almond oil in the top of a double boiler. Add a few inches of water to the bottom of the double boiler and boil the mixture 30 min., then strain out the apples and store the oil in a lidded glass jar in a cool, dark place. Will last 3 to 6 months.

MOISTURIZING SOAP

This deliciously scented soap is mild and soothing. Combine ⅓ cup coconut oil, ⅓ cup beeswax pellets, and ⅓ cup shea butter. Microwave in 20- to 30-sec. intervals for about 1½ min. total. Stir in 15 drops apple essential oil (recipe at left), pour into soap molds, and chill 30 min. This recipe can be doubled or tripled, and the soap makes a great gift! (Beeswax pellets and soap molds are available online.)

P! RINK U

orning Get a m t of boos ts. nutrien

ANTIOXIDANT SMOOTH IE

To make this refreshing beverage, wash, core, and chop 1 medium organic sweet apple such as Gala, Fuji, or Honeycrisp. (Keep the peel on for an extra dose of ﬁber and vitamins.) Combine with ½ cup ice, ½ cup cranberrypomegranate or cranberry juice, 1 medium banana (about 6 in. long), and 1 tsp green tea powder. Blend until combined and enjoy. S E P T E M B E R 2 0 21 • P R E V E N T I O N .C O M

WELLNESS

NOURISHING SHAMPOO FACE -SMOOTHING MASK

Minimize pores and reduce grease with this treatment. Whisk 1 egg white until frothy. Stir in 1 tsp lemon juice, 5 drops apple essential oil (recipe on previous page), and ½ tsp honey. Splash face with warm water, then apply a thin layer of the mixture with a cotton ball. Leave on 10 to 15 min.; rinse off and pat skin dry. Use once a week. (If you have sensitive skin, test a small area ﬁrst.)

HAIR AND SCALP SOOTHER

Reduce frizziness and relieve itchy dandruff with this after-shampoo rinse. Pour 1 cup water and 3 Tbsp apple cider vinegar into a spray bottle. Add 4 drops each tea tree oil and apple essential oil (recipe on previous page), which strengthens the hair shaft. Shake to mix, apply to shampooed wet hair until fully coated, and massage into scalp. Let sit 15 min., then rinse with plain water. Use 2 to 3 times per month.

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Try this moisturizing shampoo with a fresh apple scent. Pour 1 cup plain unsweetened boxed (not canned) coconut milk into a glass pump bottle. Add 1 cup liquid castile soap, 1 tsp vegetable glycerin for conditioning and shine, and 20 to 30 drops apple essential oil (recipe on previous page). Shake bottle until ingredients are mixed thoroughly. Use a pump or two for shampooing, shaking bottle before each use. Lasts about a month.

WELLNESS

NATURAL FIXES

A Sensory Cure Discover ASMR, a type of stimulus that can calm your nerves and help you sleep. BY H A N N A H C H E NOW E T H

e’ve all heard of stomach butterflies, but what about brain tingles? ASMR, short for Autonomous Sensory Meridian Response, refers to a relaxing, tingly sensation that can be stimulated by gentle triggers and personal moments. Since the term was coined in 2010, ASMR has been reported to help with issues like stress and insomnia. Here, Craig Richard, Ph.D.—a professor of physiology at Shenandoah University and founder of ASMR University, an online resource—explains how.

First, what is ASMR? It’s a deeply relaxing feeling accompanied by sparkly, pleasurable brain tingles. Some people describe it as a subtle “brain-gasm” or “brain massage”; the sensation is both physical and psychological. ASMR is stimulated by one

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or more triggers, which can be auditory (such as hearing someone whisper or slowly crinkle paper), visual (like seeing someone gaze at you in a caring way), or tactile (someone lightly touching your hair, for example). However, the context is just as important: What sets the stage for ASMR is a gentle, trusting moment between two people. You’re most likely to feel this sensation when a kind person, such as a hairdresser, is giving you positive personal attention.

How can someone tap into the experience of ASMR at home? Some people use ASMR to reduce stressful moments, or nightly at bedtime. If you’re in a place where you feel comfortable, ASMR can be much easier to experience. You can have a loved one play with your hair, make light sounds with an object, or whisper to you. You

were active during ASMR. Additionally, a 2018 U.K. study found that heart rates were reduced during ASMR. So it’s likely that positive moments of personal attention stimulate the release of oxytocin to induce the calming and relaxing feeling of ASMR.

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Does research show that it’s effective?

can also try ASMR videos or podcasts. Paris ASMR and WhispersRed ASMR are two helpful YouTube channels, or you can check out my podcast, Sleep Whispers. Headphones can help to focus your attention and make the sound more realistic and immersive.

We have data from more than 20,000 people who have experienced ASMR, and most of them describe it as relaxing, calming, or soothing. They also say it helps them de-stress and fall asleep more easily, which other studies have confirmed. That said, there is still a lack of clinical research, so most health care providers are not yet recommending it as an evidence-based treatment.

How does ASMR encourage relaxation?

Why do only some people experience ASMR?

One of our published research studies showed that some areas of the brain that respond to the relaxationinducing brain chemical oxytocin

We don’t know. Factors involved could be genetic, developmental, cultural, environmental, or a mix. It could be about finding the right stimulus for you. S E P T E M B E R 2 0 21 • P R E V E N T I O N .C O M

WELLNESS

BEAUTY

Get Healthier (and Nicer!) Nails Plus, signs that you need a doc, not a manicure BY K AY L A B L A N T O N

o matter how we feel about our nails, we all have days when we know we’d never make it as hand models. Peeling, roughness, and breakage involve lots of factors, from age to health to hand hygiene and more. “Nails change just as our skin changes,” says Mona Gohara, M.D., an associate clinical professor of dermatology at Yale School of Medicine. “People shouldn’t be scared of the changes, but aware of them.” Dr. Gohara adds that most of these changes are harmless and easily treated, but some can signal larger health issues, which is why it’s important to know what’s cosmetic and what might warrant medical attention. Here, four common nail problems are explained, including when to seek professional help.

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PEELING OR SPLITTING NAILS Constant breaking or flaking of nails indicates weakness, which simply means nails have difficulty holding up, says Ted Lain, M.D., chief medical officer at Sanova Dermatology. This can be prompted by aging, excessive handwashing, physical trauma, or chemical exposure. Weakness can also be linked to thyroid disease, vitamin deficiency, and low iron levels, Dr. Lain says. HOW TO FIX: “Supporting nail growth with a healthy, nutrient-rich diet is important,” says Dr. Lain. It also helps to keep your nails as short as possible and switch to a gentle, hydrating hand soap or nail oil; smooth it on once a day after washing your hands. PREVENTION PICKS: Dove

Beauty Bar, $3 for pack of two,

drugstores; L’Occitane Shea Nourishing Nail & Cuticle Oil, $20, loccitane.com

If you have kept your nails hydrated but are still noticing weakness, there may be a larger concern. “You have to make sure that your thyroid’s OK and that you’re not anemic,” says Dr. Gohara. If the change seems sudden, a doctor visit may be necessary, she says.

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WHEN TO SEE A DOCTOR:

ROUGH CUTICLES Sorry, but it’s time to say goodbye to your cuticle pusher. Dr. Lain says physical trauma is the main cause of roughness around the nails; being a nervous picker is a problem too. The good news is that when it comes to your overall health, roughness is an annoyance, not a warning sign. HOW TO FIX: Layer on a thick S E P T E M B E R 2 0 21 • P R E V E N T I O N .C O M

WELLNESS

As for skin cancer, a growing black vertical streak under a nail is a strong indication of melanoma and should be assessed professionally right away.

NAIL RIDGING

DISCOLORED NAILS Tarnished nails come in many forms and have various causes, some more concerning than others. If you love your red polish and notice yellowing, Dr. Gohara says, your nails are likely stained. If the nail is darker with an accumulation of debris at its tip, says Dr. Lain, you may have a fungal infection from a nail injury— or, worse, melanoma. HOW TO FIX: Rub stained nails with a dab of whitening toothpaste. Because it contains “a teeny-weeny bit of peroxide,” Dr. Gohara says, it will lighten the tint. She also recommends taking a manicure break or opting for a lighter polish. WHEN TO SEE A DOCTOR: According to the American Academy of Dermatology, infection can surface as a greenish-black or yellow color on the nail and may require antibiotics or more treatment.

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Longitudinal ridging is a normal sign of aging. “It’s just a function of time, as the keratin changes and creates a little ridge,” Dr. Gohara says. The nail truly “wrinkles” just like skin, but ridging may also be caused by dehydration of the nail plate from manicures or excess water exposure. HOW TO FIX: Dr. Gohara recommends using an alpha hydroxy acid– or ureabased cream to exfoliate the surface. Her favorite is AmLactin, a lactic acid lotion that “helps them even out a little bit.” You can use it daily as a hand lotion—just concentrate some product on the nails themselves. PREVENTION PICK:

AmLactin Daily Lotion, $16, drugstores WHEN TO SEE A DOCTOR:

Vertical raised ridging is not to be confused with horizontal depressions, a.k.a. Beau’s lines, which are sometimes caused by picking and cuticle pushing but may signal a larger issue. “Beau’s lines occur due to a stressor on the body that leads to temporary disruption of nail growth,” says Dr. Lain. The stressor could be a high fever, thyroid disease, zinc deficiency, or poor blood flow. They do grow out, but if you notice them consistently, a checkup may be in order.

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WELLNESS

One thing the past 18 months taught us is that we’d better have homes in which we feel healthy, comfortable, and safe! But now that we’re out and about more, the last thing we want is to be spending our time comparison-shopping for the stuff we need most. So we’ve done that work for you, trying dozens of good-for-you home essentials to choose these winners: 22 editor-tested, expert-approved products to help you live well in every room of the house (and beyond!). B Y A LY SSA JU NG

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

WELLNESS

BEDROOM

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BATHROOM

1 | BEST BATH MAT

You’ll feel good about drying off on the Nestwell recycled-polyester bath rug. Soft and absorbent, it features a skid-resistant backing to keep it ﬁrmly in place, comes in 19 colors and four sizes, and is made from recycled plastic water bottles. (from $15, bedbath andbeyond.com)

2 | BEST WATER FLOSSER It won’t replace regular flossing, but adding the use of the Waterpik Cordless Select water flosser to your dental routine can make your mouth feel even more squeaky-clean; it will flush out debris and make it easier to hit hardto-reach spots, especially if you have implants or

4 | BEST BATH TOWELS

braces. And as it’s handheld, without a large water tank, you probably already have the counter space for it. ($80, waterpik.com)

3 | BEST SUSTAINABLE TOILET PAPER No.2 toilet paper helps you be a friend to the environment. Made from sustainable, biodegradable bamboo (less likely to cause clogs), it’s wrapped in patterned recycled paper so pretty that you won’t want to hide it under the sink! ($18 for eight rolls, gono2.com)

Wrap yourself in the quick-drying softness of Everplush Diamond Jacquard towels. Outer cotton loops make them feel really good on skin, but their inner microﬁber construction helps them dry fast to cut back on odor and bacteria buildup. ($70 for six-piece set, everplush.com)

5 | BEST FIRST AID SUPPLIES First aid has never been so…cute! Welly kits are ﬁlled with must-haves— bandages, ointment, tape, even ibuprofen—bundled in a delightful tin you can store in your medicine cabinet or take on the road. (from $8, getwelly.com)

2 3

WELLNESS

LIVING ROOM 1 | BEST WEIGHTED BLANKET

Ease anxiety in style with the Bearaby Cotton Napper. Made from organic cotton, this weighted blanket has a unique, chunky woven look you’ll want to display instead of hide, and you can choose a 15-, 20-, or 25-lb version to bring you calmness. ($249, bearaby.com)

2 | BEST CLEANING GEAR You can get groceries or meal kits delivered on a schedule. Now the same is true for cleaning supplies, with Cleancult Complete Home Bundle. First, choose the color scheme for your set of reﬁllable glass bottles. Then pick a scent (classic, ﬂoral, fruity, exotic) for essentials like dishwasher tablets, allpurpose cleaning solution, dish soap, and laundry detergent—all packaged in paper or cardboard, no plastic! Finally, either

decide on a one-time delivery or designate how often you want to receive reﬁlls. ($90, cleancult.com)

3 | BEST VACUUM Giving your home a deep clean will truly be less of a chore with the powerful, smart Dyson V15 Detect cordless stick vacuum. It has a laser to illuminate dirt and dust you might otherwise miss and a

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sensor that counts particles and automatically adjusts it to the ideal power level needed to eliminate them. It also features a HEPA ﬁlter so that debris won’t ﬂoat back into the air. Need proof it works? It has that too, in the form of an LCD screen that tells you what types of particles— and how many of them— you’ve picked up. And it comes with attachments to turn it into a handheld

comfort of your own home with the cordless Dream Machine TruShiatsu Pillow Massager from TruMedic. The compact design makes it easy to target sore or knotty muscles in your back, shoulders, neck, or even calves, and you have the option of adding heat to the kneading action. ($150, trumedic.com)

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WELLNESS 1

KITCHEN 1 | BEST KITCHEN COMPOSTER

You know composting is good for the earth, but keeping food scraps in your kitchen can be pretty stinky. That’s why our testers loved the Bamboozle countertop composter. It’s made from biodegradable bamboo fiber with a charcoalfilter lid to eliminate odors and keep pesky fruit flies away. ($40, bamboozlehome.com)

2 | BEST DISHCLOTH Icky sponges and musty rags don’t make a kitchen feel very clean, but Swedish Wholesale has a ﬁx with its 100% plantbased (cotton and cellulose) dishcloths. They’re absorbent enough to soak up the most disastrous mess, but they dry super quickly to help prevent odors and bacteria from taking hold. Each cloth should last through at least 100 washes—and the company is so conﬁdent

about this that it offers a 90-day warranty. ($20 for pack of 10, amazon.com)

3 | BEST INDOOR GARDEN Yes, you can be a person who grows fresh herbs indoors. The AeroGarden Harvest is small enough to ﬁt anywhere, and it produces lush herbs through the power of hydroponics and LED grow lights. The lights turn on and off automatically, and you get alerts to add food. ($120, aerogarden.com)

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4 | BEST CUTTING BOARD Wooden cutting boards are great, but they’re not for everyone. If you prefer a plastic chopping surface, make it the Material ReBoard. Made from recycled plastic and renewable sugarcane, these boards are sustainable and sturdy, and they come in eyepopping colors. Plus, the company donates 50% of proﬁts from sales of certain colors to change-making organizations. ($35, materialkitchen.com)

CAR

1 | BEST MOTION SICKNESS FIX Cut back on travel-induced queasiness with Sea-Bands. Read the instructions to position these knitted elastic wristbands on speciﬁc acupressure points shown to relieve nausea. ($9, target.com)

2 | BEST TRAVEL PILLOW A neck pillow sounds like the perfect road trip companion, but sometimes you still end up with a crick in your neck. The memory foam Go Neck Pillow from Ostrichpillow is ergonomically designed to support you properly by wrapping all the way around your neck, eliminating paincausing ﬂopping. ($60, ostrichpillow.com)

3 | BEST DISASTER KIT Be ready for anything with the Judy Mover Max. This waterproof backpack is filled with supplies handpicked by emergencypreparedness experts—food, tools, first aid, a hand-crank radio with a flashlight, glow sticks, gloves, blankets, and more. Whether you keep it in 2 your car trunk or store it in the basement, it can support up to four people for 72 hours. ($195, judy.co)

Achieve More Than Weight Loss Almased is a lowglycemic high-protein dietary supplement for weight loss and optimal health that boosts metabolism, burns fat, curbs cravings, aids immunity, and supports healthy blood sugar levels.

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P R E V E N T ION

HEALTH

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Meet Your Pelvis The body part that once made Elvis notorious is famously misunderstood. BY A D E L E J AC K S O N - G I B S O N AR T WORK BY E L SA MORA

Seat of Power

The pelvis is a structure of bones, ligaments, and muscles that supports your spine and connects your torso to your legs so you can walk, sit, and do the Macarena. It’s made up of the mouse-ear-shaped hip bones (which meet down below at the pubis), a spadelike bone that sits between them (the sacrum), and the tailbone, or coccyx. Below these bones are your pelvic ﬂoor muscles (not pictured), which support organs like the bladder and the uterus. Among other things, they help you control your pee and perhaps allow the uterus to usher a baby out into the light of day. 2

Shape-Shifter

While men’s pelvises stay the same over time, women’s change at each stage of life. During puberty, estrogen levels rise and encourage the pelvis to expand to get ready for a potential kiddo. Then the pelvis contracts during menopause, possibly due to changing hormone levels. The most drastic changes happen during pregnancy: After 36 weeks, the body prepares for labor and secretes a hormone called relaxin

to relax the ligaments in the pelvis. The hip bones widen to allow the baby’s head to drop deeper into the hole at the base. These bony structural changes make sense, but sometimes the pelvis can become too loose, making walking painful and unsteady. If you’re expecting and you experience aching, clicking, or grinding in your pelvic area, see an ob/gyn. They may refer you to a physical therapist to improve your alignment and stability.

Floor Routine

Like all skeletal muscles, pelvic floor muscles can get too tight or too relaxed from straining in constipation or frequent urination, from supporting the weight of a pregnancy, from aging, or for no clear reason. Weak pelvic floor muscles can lead to more constipation, an inability to control your bladder or bowels, painful sex, and prolapse, which is when reproductive organs drop. Certain yoga poses, Kegels, and diaphragmatic breathing can firm things up, but discovering which exercises will work for your particular issue requires professional evaluation, says Leila Neshatian, M.D., a clinical assistant professor of gastroenterology and a pelvic floor specialist from Stanford Health. Plus, the exercises work only if you know the proper technique, so see a PT for the best care plan for you.

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H E A LT H

PROBLEM SOLVED

Got Neck, Back, or Shoulder Aches? It could be from sitting too much— but we have solutions to ease the ouch. BY S T E P H AN I E A N D E R S O N W I T M E R

6.4 HOURS That’s how much time the average adult spends sitting each day.

itting for too long can be a real pain in the neck— and back, and shoulders. A few reasons why: We’re inactive when seated, so the heart doesn’t have to pump as hard to circulate blood; this can cause lactic acid buildup in muscles, triggering aches and stiffness. Also, it’s hard to hold the upper body upright for long periods, so we tend to end up slumping, putting paininducing pressure on the discs between our vertebrae. And then there’s the craningfor-a-closer-look position we often hold our heads in when looking at digital screens, which strains the ligaments and muscles in the neck and upper back. “Sitting for hours day after day repeatedly locks neck, back, and shoulder muscles in the same position. It’s a repetitive-stress injury,” says Charla Fischer, M.D.,

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an associate professor of orthopedic surgery at New York University Langone Spine Center. Many of us can’t avoid lengthy sitting sessions, but these simple lifestyle tweaks can help you both sidestep and ease the pain.

PREVENT IT

FOLLOW THE 90 RULE

Proper ergonomics can help ward off pain—it’s all about 90-degree angles, Dr. Fischer says. Sit with both feet planted (not dangling!) and your knees, hips, and elbows bent at 90 degrees. Your monitor should be at eye level and close enough so you can see it without jutting forward; if possible, put the keyboard at lap level to relax your shoulders. A lumbar support pillow or a seat cushion may relieve lower-back pain.

movements, like pacing while on the phone or taking the long route to the bathroom. Sneak in stretches too.

TREAT IT

SWEAT IT OUT

Aerobic exercise helps lessen the pain by strengthening muscles and getting blood flowing. Schedule exercise into your week, such as by taking a walk before and after work.

TRY MEDS

A strong core promotes proper posture so you can comfortably sit upright longer. Stand-alone ab exercises, Pilates, and yoga are great ways to build up and stretch abdominal and spinal muscles.

Over-the-counter NSAIDs (nonsteroidal antiinflammatory drugs) zap inflammation that causes pain (common ones are ibuprofen, or Advil, and naproxen, or Aleve). It’s not good to take them every day, so if they don’t work, ask your doctor about other options, such as physical therapy.

TAKE BREAKS

SEE A SPECIALIST

Even if you have to spend most of the day sitting, make sure to move at least once an hour, says Eeric Truumees, M.D., a professor of orthopedic surgery and neurosurgery at the University of Texas Dell Medical School. Incorporate little

If aches and pains become regular, interrupt sleep, or occur with other symptoms like arm or buttocks pain (which could signal a pinched nerve), see your doctor. They can assess if a physical therapist or an orthopedic specialist may be helpful.

SHUTTERSTOCK.

DO AB WORKOUTS

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WELLNESS

3-DAY BOOST

TLC for Your Brain The easiest ever ways to de-stress and stay sharp TOMORROW

ot taking mental breaks during the day is like trying to fill your car with gas while driving. “You must stop and turn off the engine to refuel,” says Julie Fratantoni, Ph.D., a cognitive neuroscientist with the Center for BrainHealth at the University of Texas at Dallas. The human brain focuses on deeper-level thinking for about 90 to 120 minutes at a time, ideally followed by 20 minutes of rest. “Atten-

tion is a finite resource, so we have to protect it,” she says. Here’s how.

TODAY LOOK AWAY. When the brain’s sympathetic nervous system is stressed by long discussions or overwhelming deadlines, our biology has us wired to freeze, ﬂee, or ﬁght. Look out the window or even at a picture of a vista so your brain will realize it’s safe to return to normal functioning, Fratantoni says. Mid-meeting? Use your peripheral vision to look sideways and calm your nervous system.

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TAKE FIVE — FIVE TIMES. Fit in regular short breaks: “It’s amazing how quickly our brains can recharge,” Fratantoni says. No, social media and checking email don’t count—both require your brain’s information ﬁlters and processing.

THE DAY AFTER TOMORROW ORGANIZE YOUR TIME IN CHUNKS. If you run out of gas during 90-minute work sessions, try time-management expert Francesco Cirillo’s Pomodoro Technique: Set a timer for 25 to 50 minutes, then take a short break. Repeat four times, then take an extended break. “You’ll be more productive than if you’re continuously ‘on,’ ” says Kristin Schneider, Ph.D., an associate professor of psychology at Rosalind Franklin University of Medicine and Science. Your brain is busy—help it out!

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BY L O R A S H I N N

ADAM VOORHES/GALLERY STOCK.

Conditions like inflammatory bowel disease (IBD) can be complicated, tricky to diagnose, and terribly disruptive both physically and emotionally. Read on for the latest news about IBD and other knotty GI problems. BY MAL LORY CR E VEL ING

R E AC T IONS

ate Kareha keeps a folder in her attic filled with notes, doctor’s appointment summaries, photocopies of books, and flyers about inflammation. She also has a saved email with her medication history, the supplements and herbs she takes, and diet info as well as details about the emotional side of a Crohn’s disease diagnosis; she fires it off to friends suffering from gastrointestinal symptoms to give them an idea of where to start. She knows that if they’ve got a form of S E P T 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

inflammatory bowel disease (IBD), like Crohn’s, the road to remission can be long and winding. Kareha, a 36-year-old business owner in Allentown, PA, started experiencing symptoms of Crohn’s disease seven years ago, during her first pregnancy (though, looking back, she might have had symptoms as a kid, she says). She and her doctor chalked up the blood in her stool to the hemorrhoids that can be common in pregnancy, but when she was six months postpartum, the blood returned. After she had a colonoscopy, her doctor diagnosed ulcerative colitis, one of the two main types of IBD. Inflammation in the lining of the colon is a sign of colitis, but she later learned that she had inflammation in other areas of her digestive tract, which changed her diagnosis to the other type of IBD, Crohn’s disease.

STRUGGLING TO GET A DIAGNOSIS

About 3 million U.S. adults live with IBD—a condition often confused with irritable bowel syndrome (IBS), which also causes disturbances in bowel function but doesn’t trigger inflammation (see box at right). Patients frequently go through several exams, doctors, and sometimes misdiagnoses before landing on IBD. In fact, one survey of Crohn’s patients found that for a majority, the delay in diagnosis could span more than a year, while another showed that ulcerative colitis might not be diagnosed

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IBS VS. IBD Irritable bowel syndrome (IBS) is more common than inflammatory bowel disease (IBD), affecting 10% to 15% of the U.S. adult population, according to the American College of Gastroenterology. The main difference is that IBS involves how the brain communicates with the gut, says Anne Mary Montero, Ph.D., a licensed clinical psychologist and an assistant professor of medicine at Indiana University School of Medicine Digestive and Liver Disorders Division. IBD is characterized by inflammation and may be related to the immune system. But IBS is not purely psychological, says Kirsten Tillisch, M.D., chief of integrative medicine at the Greater Los Angeles VA and professor of medicine at UCLA’s Vatche and Tamar Manoukian Division of Digestive Diseases. “The brain fine-tunes the gut’s behavior, so when there’s a disorder of that brain-gut interaction, the gut might

for two years from the first symptoms. “The lag time between when symptoms start and an accurate diagnosis is usually because the clinician doesn’t think of it initially,” says David Rubin, M.D., codirector of the Digestive Diseases Center at University of Chicago Medicine and chair of the National Scientific Advisory Committee for the

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be hyperactive in response to experiences, thoughts, or emotions.” Another difference is that while IBD will typically show up on an endoscopy, a colonoscopy, or a biopsy, IBS will not. “The gut looks fine. It can absorb, it can move things through, but it can do it too fast or too slowly,” Dr. Tillisch says. To figure out what’s going on, the doctor will do a full physical exam and health history and look for IBD red flags. If there are none but the person has pain on a weekly basis (not just a few times a year), it’s likely IBS, Dr. Tillisch says. A doctor may also test for small intestinal bacterial overgrowth (SIBO), another common gut issue that presents with symptoms similar to those of IBS, says Nisha Chellam, M.D., an internal, integrative, and functional medicine physician at Parsley Health in Ann Arbor, MI. As with IBD, researchers don’t know what causes IBS, but risk factors include changes in gut bacteria and

antibiotic use (which may also play a role in IBD); chronic stress; a diet with many highly processed foods; and a family history of the condition, says Dr. Tillisch. It’s also associated with trauma-related events in early life and anxiety, says Montero. But while IBS is common, you don’t simply have to live with it— a range of medications work for IBS, and many people come to feel better through making dietary changes and/or employing meditation techniques, says Dr. Tillisch.

Crohn’s & Colitis Foundation. Many doctors first pinpoint IBS, hemorrhoids, anxiety, or stress as the cause of stomachaches, urgency, diarrhea, or constipation. And for women, the Crohn’s symptom of anemia (a lack of healthy red blood cells) is often chalked up to menstruation. Also, women sometimes underplay the seriousness of their symptoms.

Brooke Abbott, 37, thought the extreme fatigue she experienced for two years (along with bowel issues) was a side effect of a busy schedule. Eventually, when she got so tired that she passed out, a doctor recommended a colonoscopy, which revealed inflammation. She was diagnosed with ulcerative colitis. Abbott now writes the motherhood- and S E P T 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

IBD-focused blog The Crazy Creole Mommy Chronicles, and she cocreated IBDmoms, a community and newsletter. Once your doctor knows to look for IBD and performs the proper tests, including a colonoscopy with biopsies and additional imaging, making a diagnosis is relatively straightforward, Dr. Rubin says. Being truthful with yourself and your doctor about what you’re experiencing can streamline the process. “Symptoms can be embarrassing, and some people don’t like to talk about diarrhea or constipation, but being honest with your physician or your gastroenterologist is really helpful,” says Laura Wingate, executive vice president of education, support, and advocacy for the Crohn’s and Colitis Foundation.

FINDING THE RIGHT TRE ATMENT Determining the best long-term treatment for IBD depends on how sick the patient is as well as on the location of

the inflammation, says Dr. Rubin. After Kareha received her initial colitis diagnosis, her condition progressed. She’d spend hours in the bathroom, unable to leave her house for half the day lest she need to run back to the toilet. Two years after she first saw blood in her stool, she went on steroids and finally found some relief. “I was only in remission for about two or three weeks that time, but when you’ve been dealing with these symptoms for years—it was like heaven,” she says. “It was like this veil had been lifted, and I thought, OK, I’m back. I can figure this out.” With this new clarity, Kareha began working with an herbalist to address the inflammation. Using a mix of Eastern and Western treatments has put her into a four-year remission. While a steroid can help get the inflammation under control, it shouldn’t become a maintenance drug, says Reezwana Chowdhury, M.D., an assistant professor in the division of gastroenterology and hepatology at Johns Hopkins University. Amy BtiebetWashington, 35, who lives with Crohn’s

GUT Q’S TO ASK YOUR DOC Before you agree to the ﬁrst treatment suggestion your doc makes, Wingate and Dr. Chowdhury advise raising these questions.

What are the various treatment options available to me? What are the side effects of these medications?

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Can we talk about speciﬁc treatment goals and outcomes? How will my disease or this treatment affect my ability to have children?

disease and now serves as the executive director of the Crohn’s and Colitis Foundation of Northeast Ohio, started with a steroid and eventually, after trying maintenance drugs that didn’t work, went on a biologic. “The most important thing from [a doctor’s] standpoint is to bring the inflammation down, because having inflammation can put you at higher risk of colon cancer,” Dr. Chowdhury says. Biologics come from antibodies created in a lab to help stop proteins from causing inflammation.

MARC TRAN/STOCKSY.

STAYING IN REMISSION Finding a doctor who takes your concerns seriously is critical. Even after Abbott was diagnosed with colitis, doctors dismissed many of her symptoms as being related to pregnancy, childbirth, or hemorrhoids or all in her head. Without proper treatment, she ended up in the hospital for emergency surgery to remove her colon. Once she recovered, Abbott began advocating for the IBD community, and that was when she found a physician she really trusted: a person of color, like her, who she felt understood her and communicated openly with her. That doctor helped Abbott put together a care team including a rheumatologist, an endocrinologist, and a gynecologist. “He’s the one who said, ‘We’re going to get your whole body fixed, and we’re going to make sure you can go and do the things you want to do, like coach and travel and advocate and be the

mom you were meant to be,’ ” she recalls. While there’s no cure for IBD and the exact causes of it are uncertain (genetics and environmental factors likely play a role), researchers continue to investigate the disease and why the number of sufferers is rising not just in the U.S., but globally. “My thinking for the future is that we use anti-inflammatory treatment to get patients into remission and then switch to non-immunemodifying but microbiome-based treatments—but we’re not there yet,” Dr. Rubin says. Still, he adds, there’s cause for optimism: “We’ve made progress in monitoring the disease; we can measure inflammation in the bowel with stool tests, and soon there will be an at-home test. All these things can change the trajectory of the disease.” S E P T 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

KEEPING YOUR GUT HEALTHY Smart strategies, whether or not you’re having problems

MANAGE STRESS

FOCUS ON FIBER AND FAT Fiber keeps things moving through the digestive tract. Fat, particularly short-chain fatty acids and butyric acid, which is found in dark leafy greens, helps line and protect the gut, Dr. Chellam says. When reaching for fat-rich foods, choose grass-fed dairy products and nuts.

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EAT DIVERSE FOODS To support your gut microbiota (the mix of bacteria in your gut), munch on a wide variety of plants, says Dr. Tillisch. This promotes a healthy lineup of bacteria and varies the sources of those bacteria. As for oft-touted probiotic supplements, Dr. Tillisch says that research hasn’t really proven their worth, so while they’re probably not harmful, they may not help as much as dietary changes will.

MOVE YOUR BODY Exercising regularly will also promote a diverse set of bacteria in the gut, which improves gut health overall. At least one study suggested yoga as a complement to medical care for control of IBS symptoms. Other research points to 30 to 60 minutes of cardio exercise three days a week at a moderate to vigorous intensity.

GETTY IMAGES.

“Your gut is your second brain,” says Dr. Chellam. If your stress levels skyrocket or you experience anxiety or depression, that can lead to gut issues. To help manage stress, Montero suggests diaphragmatic breathing: Deeply inhale and exhale, making sure air reaches the belly. She also recommends swapping in helpful thoughts for unhelpful ones. For example, when you experience GI symptoms, consider that a signal to slow down and train your gut to counter stress so you can avoid panicking about needing to run to the bathroom, which increases urgency.

THIN AND SHEDDING HAIR?

TURN UP THE VOLUME

P R E V E N T ION

SCIENCE

5 Myths About Depression How sad that there’s so much confusion about this treatable mental health condition! 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

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MYTH #2 Everyone gets depressed sometimes. MYTHBUSTER Most of us

MYTH #1 You’d know if someone was depressed. MYTHBUSTER That image of a person

unable to get out of bed is not always the reality—many sufferers go to school or work and seem more irritable or anxious than sad, says Cory Newman, Ph.D., director of the Center for Cognitive Therapy at the University of Pennsylvania. It’s also possible that they might have trouble concentrating and/or speak or move slowly, says Jocelyn Smith Carter, Ph.D., director of clinical training in DePaul University’s Department of Psychology, because depression’s effect on the brain also affects some motor functions. The key is to look for signiﬁcant changes—the person may become more argumentative or hopeless or markedly less social, Newman says; they might start drinking more, start stress-eating, or stop wanting to eat. If you notice such changes, “be a good listener and recommend that they see a professional,” he says.

have said, “Ugh, I’m so depressed!” at some point, but true depression is a speciﬁc diagnosis that about one in six adults will experience in their lifetime. Sadness is an emotion that tends to come and go, but clinical depression is more constant and lasts a long time, often a month or much more, says Newman. “Clinical depression comprises a number of symptoms that you experience most of the day, nearly every day, for at least two weeks,” he says, and you may not know why. Other signs: feelings of extreme guilt or worthlessness, loss of interest in activities you once liked, and/or suicidal thoughts. There’s also dysthymia, a treatable and less extreme form of persistent depression that can ebb and ﬂow—symptoms can include hopelessness, low self-esteem, and fatigue. If you feel unusually down for two weeks or more and/or have suicidal thoughts, talk to a mental health professional.

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MYTH #3 Depression only affects mood. MYTHBUSTER Mood is part of the picture, but depression can sap

people’s energy and appetite and disrupt sleep. It’s also connected to a host of physical symptoms, from hives and migraines to respiratory, cardiac, and gastrointestinal issues, Newman says. “Your mental and emotional state can trigger speciﬁc physical reactions, and vice versa,” he says. There also seems to be a strong connection between inﬂammation, autoimmune disease, and depression: A large Danish study found that patients with an autoimmune disease were 45% more likely than those without one to have a mood disorder. If you may have a health condition, mind your mental health too, advises Newman.

MYTH #4 You just have to power through depression. MYTHBUSTER It’s not about willpower. The condition is partly caused

by, and also causes, physical changes in the body and brain, says Carter. That includes disruption of mood-regulating chemicals, and the sufferer cannot just “snap out of it.” With the help of a therapist, someone with depression can learn skills to keep symptoms at bay or cope better if they do arise, says Newman. For example, patients learn to reframe the way they see things, resist defeatist all-or-nothing thinking, and celebrate small accomplishments, which makes them feel better and avoid giving up on themselves, he adds. Therapy can also teach people to “complete tasks in small bursts and build their way back up to doing things they enjoy,” Carter says, which further lifts mood. Some may need medication to help balance mood and assist with sleep. “Depression is a disorder,” Newman says, but a treatable one from which recovery is often possible.

MYTH #5 Depression is really hard to treat. MYTHBUSTER It’s actually one of the simplest

mental illnesses to treat. That’s because “it’s one of our most well-researched disorders in terms of how people respond,” Carter says. The tricky part is landing on the right treatment, Newman says, as well as addressing conditions such as anxiety, PTSD, and substance abuse that often come along with depression. With therapy and medication (which research shows is most effective for folks with moderate or severe depression), up to 70% of people with major depression show improvement. The FDA has recently approved a version of ketamine as a treatment for some sufferers, and in several small studies the use of psychedelic drugs for treatment-resistant depression and PTSD has shown promise. The important thing is not to wait to get help: The sooner treatment starts, the more effective it is, according to the National Institute of Mental Health. S E P T 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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DOES IT WORK?

DIY Ear Cleaners Removing earwax at home is easier than ever—but that’s not always a good thing. BY JAK E H E N RY S M I T H

espite our obsession with rubbing, scraping, and shaking it out of our ear canals, some amount of earwax needs to stay where it is. The stuff (a.k.a. cerumen) is crucial, explains Erika Woodson, M.D., a neurotologist (ear surgeon) at Cleveland Clinic, because it keeps germs, water, and bugs out. But when you have too much (or you keep ruining your earbuds), it might be time to consider OTC options. We all know that cotton swabs are a no-go, but with so many products promising “cleaner” ears, which are worth hearing out?

EAR DROPS Oil- or peroxide-based drops that soften earwax, coaxing it out. WHAT WE KNOW: Waxremoval drops have long been recommended by ear doctors because they’re both simple to WHAT THEY ARE:

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use and noninvasive. And every variety appears to be helpful: There’s no evidence that any type is more effective than another, according to a 2018 meta-analysis involving 491 ears. These at-home solutions are great for loosening and removing cerumen, says Mindy Zenke, D.N.P., an ear, nose, and throat specialist at Mayo Clinic, especially for people with hearing aids, who are more likely to have impacted wax. SHOULD YOU TRY THEM?

Sure, in moderation. Earwax usually isn’t a pressing issue, Dr. Woodson says, and though drops are effective, using them too much “is like putting Drano down your drain every day—it’s just not good for the pipes.” If your hearing changes or your ears feel full or itchy, drops can help, but also see your doctor. BRANDS TO TRY: Debrox Earwax Removal Kit ($7.50, amazon .com); Murine Ear Wax Removal Drops ($9, walmart.com)

SHOULD YOU TRY THEM? Probably not, since laypeople aren’t trained to operate them. If you’re wondering why your hearing is fuzzy or you’re producing a ton of wax, Zenke says, you should visit a specialist, who can pinpoint the cause.

EAR CANDLES WHAT THEY ARE:

Hollow, cone-shaped candles made of fabric soaked in beeswax that are placed inside the ear; the top portion (which stays outside the ear) is lit on fire. WHAT WE KNOW:

ADOBE STOCK.

ENDOSCOPES WHAT THEY ARE: Camera-equipped scraping devices inserted into the ears. WHAT WE KNOW: Endoscopes are a touchstone of doctor visits, and they’re now available from sites like Amazon. However, per the clinical guidelines of the American Academy of Otolaryngology– Head and Neck Surgery, which Dr. Woodson helped write, you shouldn’t insert anything smaller than an elbow into your ear. Not to be confused with otoscopes, which do not enter the ear, these gadgets carry risks like ruptured eardrums and deafness, Zenke explains.

Proponents of ear candling claim that it creates a vacuum that sucks cerumen out of the ear canal. However, candling has not been proven to live up to its promises and presents considerable risks, explains the U.S. Food and Drug Administration, because of a high likelihood of burns, hearing loss, and other serious issues. SHOULD YOU TRY THEM? No. Both experts say you’d be safer skipping them, and Dr. Woodson has seen patients with “tremendous damage” sustained from the practice. “It’s lighting something on fire and putting it in your ear,” she says. Doesn’t that sound dangerous? S E P T 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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Live

Long , Live Healthy! As scientists unlock the secrets to how the body ages, they’re discovering ways to add not only years to our lives, but health to our years. B Y B E T H H O WA R D

sk the oldest people you know, “What’s the secret to longevity?” and you’ll get some interesting answers. A daily dish of chocolate ice cream or shot of whiskey? A job one loves or plenty of friends? Scientists ask the question too, studying the habits of centenarians across the world for the keys to living as long as possible. But as they say, aging isn’t for cowards: It often comes with an aching, fragile body and mental decline. So along with figuring out how we can live longer, researchers have

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ROWAN FEE.

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been peering deep into our cells to figure out how to keep us living better. They’re envisioning a not-too-distant future in which humans will thrive well into their 90s and beyond, free of chronic diseases and age-related decline such as fading eyesight and dementia. While we may still be a ways off from a world of miraculously youthful 100-year-olds, this booming field of research is providing us with solid info we can use right now on how to slow down the clock and live our best lives in our 60s, 70s, 80s, and beyond. “We’re at a point where we know there are genes that control the aging process,” says David A. Sinclair, Ph.D., codirector of the Paul F. Glenn Center for Biology of Aging Research at Harvard Medical School and author of Lifespan: Why We Age and Why We Don’t Have To. “We know we can intervene and slow the process down—even in humans.” Indeed, we have quite a bit of influence on our aging based on our everyday health behaviors, says Morgan Levine, Ph.D., an assistant professor of pathology at the Yale School of Medicine and author of the forthcoming book True Age: How Cutting-Edge Research Can Help You Turn Back the Clock. Aging occurs because our cells change over time and the body’s repair mechanisms lose the ability to fix them, which leads to the diseases we ultimately die from. But you can slow down those processes with these proven biohacks, which can help you feel better as long as you live.

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STRENGTHEN THE ARMOR THAT PROTECTS YOUR CELLS Telomeres are the protective caps at the ends of each strand of DNA (think of them as being like the little plastic tips on the ends of your shoelaces), and they affect how quickly your cells—and you— age. When telomeres are too short, the cells stop working and become “zombie” (or “senescent”). In this state, they emit molecules that promote inflammation and peptides that accelerate aging. This doesn’t lead to any particular disease, but it means you may succumb more quickly to whatever your genes and environment put you at risk for, whether it’s heart disease, dementia, or cancer. However, research shows that you can reverse many aspects of aging if you can prevent cells from becoming zombified. One of the best ways to grow your cellular armor is to get moving; exercise stimulates the production of the enzyme telomerase, which helps build up telomeres, says Nir Barzilai, M.D., founding director of the Institute for Aging Research at the Albert Einstein College of Medicine in Bronx, NY, and author of Age Later: Health Span, Life Span, and the New Science of Longevity. In a Brigham Young University study of more than 5,800 men and women, those who jogged for 25 to 40 minutes five days a week developed telomeres the length of those in people nine years younger. In

theorize that it may reduce damaging inflammation. In a 2013 Harvard study, practitioners of lovingkindness meditation, which includes a focus on warmth toward others, had significantly longer telomeres than people who didn’t meditate. UC-Davis researchers also showed that people who meditated for three months had greater telomerase activity than those in a control group.

BOOST YOUR BUILT-IN SURVIVAL

MAURICIO ALEJO.

MECHANISM

another small study, the telomeres in women classified as obese also grew after eight weeks on a resistance training and aerobic exercise regimen. And a review of several studies of athletes over 35 (they had competed for an average of 16 years) found that they had longer telomeres than nonathletes the same age. Exercising your inner strength through meditation can also help protect your telomeres—researchers

For decades, longevity researchers have known that mice on lowcalorie diets live longer than those who eat more mouse chow. In humans, the equivalent benefit can be achieved through intermittent fasting (IF), an eating strategy in which you limit your food intake to certain hours of the day or certain days of the week, says Sinclair. He explains that IF may prolong life by tapping into a process that allowed early humans to survive in times of food scarcity: Hunger raises levels of a chemical called nicotinamide adenine dinucleotide (NAD), S E P T 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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which activates longevity genes known as sirtuins, Sinclair says. Sirtuins protect against disease, boost the repair of DNA, and quell the inflammation behind arthritis, atherosclerosis, asthma, and other chronic conditions. IF is clearly not for everyone; it requires strict discipline and can mask an eating disorder, so be sure to check with your doctor before you attempt it. “People who are treated with insulin and

some hypoglycemic agents should not do it,” says Dr. Barzilai. But many people can adjust to the regimen, he says. It doesn’t seem to matter which of the multiple IF variations you practice. Some people eat a significantly restricted diet five days a month; others fast two days a week, consuming about 500 calories on fasting days (called the 5:2 method), or restrict eating to a six- to 12-hour window during the day (eating only, say, from noon to 6 p.m. or from 9 a.m. to 9 p.m.), which is called time-restricted eating (TRE). The shorter the window in which you eat, the better for optimizing this anti-aging mechanism, which Sinclair says activates the body’s natural defenses against deterioration and chronic disease.

TURN ON THE LONGEVITY SWITCH

Unlike your chronological age (how many birthdays you’ve checked off ), your biological age shows how well your body is holding up

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LEVI BROWN/TRUNK ARCHIVES.

IN YOUR DNA

against the ravages of time and how you compare with others who’ve lived the same number of years. At 40 you could have a biological age of anywhere from 30 to more than 50 based on your genes, habits, and environment. But whatever your biological age is, you have the ability to improve it, says Levine. Several pilot studies suggest that diet and other habits can move biological age in the right direction. In a recent European study, people who spent a year on the Mediterranean diet, which emphasizes vegetables, fruit, fish and other lean proteins, nuts, legumes, and olive oil, lopped almost 1.5 years off their biological ages. In another study, 18 healthy men were put on an eightweek lifestyle regimen designed to optimize DNA methylation, a chemical reaction that affects how genes are activated. The result: They lowered their biological ages by over three years compared with a control group, according to the journal Aging. The men ate leafy greens and cruciferous vegetables along with other foods known to promote favorable methylation patterns (including beets, pumpkin seeds, berries, eggs, liver, and garlic). They also worked out, took a probiotic, practiced breathing exercises, and tried to get at least seven hours of sleep each night. The lifestyle tweaks paid off. “This is one of the first studies to show a reversal in biological aging,” says Kara Fitzgerald, a naturopathic doctor and lead author of the study and of the forthcoming book Younger You. Another way to reverse that biological

RISKY SUPPLEMENTS The Internet is ﬂooded with treatments that promise to reverse aging. Here are two to avoid:

HUMAN GROWTH HORMONE (HGH) HGH is used to treat kids and adults who lack the hormone. Because HGH levels decline with age, there is an unproven theory that boosting them can slow aging. Although it’s not approved for general use— and sports leagues have banned it—some clinics offer HGH off-label, and scores of supplements claim to boost HGH in the body. But taking HGH or boosters of it doesn’t increase life span and may lead to early death.

ANTIOXIDANTS Antioxidants such as vitamins A, C, and E may prevent or delay some types of cell damage, but they haven’t been shown to prevent disease or slow aging. If taken in massive amounts, they can be harmful, causing nausea, headaches, stomach cramps, and even bleeding in the brain. Bottom line: It’s best to get these vitamins in food. If you take supplements, be sure to stay at or below the upper limit of the RDA.

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clock: Eat less animal-based protein. While men need only about 56 g of protein a day and women 46 g, the average American eats around double that amount. Longevity studies show that consuming too much protein can activate an enzyme called mTOR that accelerates aging. Try limiting meat servings to 3 or 4 oz (the size of a deck of cards), and swap in more plant-based protein sources like beans and soy.

SHOCK YOUR SYSTEM INTO RESETTING ITSELF Ever wonder why someone would take a “polar bear plunge” into frigid water on New Year’s Eve? Beyond the thrill, the brief exposure to extreme temperatures actually stresses cells, challenging them to adjust to the change and bring the body’s temperature back to normal. Like intermittent fasting, this type of stress activates the longevity genes known as sirtuins. You can get similar benefits by leaving windows open at night in the winter or exercising in the cold. Simply taking a quick walk in frigid temperatures while wearing a T-shirt but no coat can apply this “good” stress to your system. (Keep it brief, though—go for just three or four minutes, bundling up again before you start shivering, says Sinclair.) And it’s not just about getting cold: Research suggests that heat also mildly stresses the body in favorable ways.

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Middle-aged men in Finland who took a sauna four to seven days a week for 20 years had a twofold drop in death from any cause, along with a reduction in fatal heart attacks and heart disease in general, compared with men who used a sauna only once a week. For a double dose of longevity-triggering stress, do as Sinclair does: “I like going from a sauna as hot as I can bear into an ice-cold tub for four minutes,” he says. You can also stress your body’s cells with high-intensity interval training (HIIT), an exercise strategy that involves short, intense bursts of all-out activity followed by rest. “When you’re in a high-intensity interval, it temporarily throws your body out of homeostasis, which is a state of equilibrium defined by temperature, heart rate, and other factors,” says Levine. Then your body works to recover its equilibrium. “Over time, these cycles of stress and response will make you stronger and more resilient,” she explains. Just don’t try to do too much too soon, particularly if you haven’t been active, and tailor the bursts to your current activity level. If you’re a walker, for instance, alternate 10- to 30-second spurts of fast walking with longer periods at your normal pace. There’s nothing sci-fi about any of these strategies—you can exercise, eat vegetables, and take a sauna today. But if you make these regular habits, perhaps one day you will be able to tell your great-great-great grandkids all about it.

COMING UP:

A PILL TO STAY YOUNG? Researchers are developing many intriguing new methods of slowing age-related decline. “Some of these approaches are not going to turn out to be relevant for humans,” says Steven N. Austad, Ph.D., senior scientiﬁc director for the American Federation for Aging Research. “But there are enough leads that some of them will work, and when we discover which ones do, they will revolutionize medicine like nothing since antibiotics.” Here, some of the most promising therapies in the works.

REPLACING OLD BLOOD WITH NEW “We know from a number of studies that if you transfuse old mice with the blood of younger mice, it rejuvenates the brain, heart, and muscles,” says Austad. While this may sound like the plot of a vampire movie, it’s not quite what you think: Scientists are working to ﬁnd out which components of blood are the important ones, and eventually those may be available in pill form, Austad says,

such that you wouldn’t need a transfusion from your grandchild to get the anti-aging beneﬁt.

RESTORING CELLS TO A HEALTHIER STATE The latest buzz in longevity focuses on efforts to return cells to younger versions of themselves, minus the accumulated agingrelated damage. Scientists are using the “backup” copy of cells’ epigenomes—essentially their software—to pull off that mindbending feat. In 2020, Sinclair’s lab reversed the age of optic nerves and restored vision in aging mice.

CREATING AGE-REVERSING DRUGS At least a dozen new drugs to slow aging are now in human trials, says Austad, who predicts that some will hit the market within 10 years. Several have already been approved for other uses but show promise for extending life and health. In a large industry-funded study of British people with and without type 2 diabetes, those who were taking metformin (a diabetes medication) lived 15% longer on average than healthy people not taking it. And in a pilot study from the Mayo Clinic, patients with kidney disease showed a reduction of senescent cells, which produce harmful inﬂammation, when treated with an existing drug combined with the drug quercetin, which is also a nutrient in some fruits and vegetables.

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P R E V E N T ION

FOOD

otassium is an essential mineral that protects you against annoyances like leg cramps and serious issues like stroke. Many adults don’t get enough, though, so change that with these tasty treats.

GREEN PINEAPPLECOCONUT SMOOTHIE ACTIVE 10 MIN. TOTAL 10 MIN. SERVES 2

In blender, puree 2 cups baby spinach, 1 cup each frozen pineapple chunks and light coconut milk, 1 banana (sliced and frozen), 1 tsp grated lime zest, and 1 Tbsp lime juice until smooth. Divide between 2 glasses. PER SERVING 192 cal, 4 g pro, 30 g carb, 4 g ﬁber, 11.5 g sugars (0 g added sugars), 7 g fat (7 g sat fat), 0 mg chol, 43 mg sodium

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LABEL CHECK! Not all canned coconut milk offers the same potassium boost. Look for around 100 mg per serving where vitamins and minerals are listed.

DANIELLE DALY. FOOD STYLING: SIMON ANDREWS. PROP STYLING: VANESSA VAZQUEZ.

Supercharged Snacks

CURRIED WHITE BEAN DIP ACTIVE 10 MIN. TOTAL 10 MIN. SERVES 4 TO 6

In small skillet, heat 2 Tbsp oil, 1 large clove garlic (pressed), 2 tsp curry powder, and 1 tsp grated lemon zest until garlic is fragrant, about 2 min. Transfer to mini food processor along with one 15-oz can white beans (rinsed), 1½ Tbsp fresh lemon juice, and ¼ tsp each kosher salt and pepper and puree until smooth. Transfer to bowl, drizzle with oil, and sprinkle with cilantro. Serve with toasted pita, cucumbers, and peppers for dipping. PER SERVING 109 cal, 5 g pro, 15 g carb, 5 g ﬁber, 1 g sugars (0 g added sugars), 6 g fat (1 g sat fat), 0 mg chol, 286 mg sodium

CHEWY APRICOT BITES ACTIVE 15 MIN. TOTAL 15 MIN. MAKES 10

In food processor, pulse ½ cup blanched slivered almonds to chop. Add 1 cup dried apricots, 2 Tbsp unsweetened shredded coconut, 1 Tbsp each white chia seeds and honey, ½ tsp pure vanilla extract, and ⅛ tsp each ground cardamom and kosher salt, then process to ﬁnely chop. Shape mixture into 1-in. balls (about 1 heaping Tbsp each). If desired, roll in shredded coconut. Refrigerate in airtight container up to 1 week. PER BITE 81 cal, 2 g pro, 12 g carb, 2 g ﬁber, 9 g sugars (1.5 g added sugars), 3.5 g fat (1 g sat fat), 0 mg chol, 26 mg sodium

F OOD

BREAKFAST

AlmondBerry French Toast Bake ACTIVE 25 MIN. TOTAL 1 HR. PLUS 3 HR. CHILLING SERVES 9

12 slices stale wholewheat bread, cut into 1½-in. cubes 6 to 8 oz raspberries 6 large eggs 2 large egg whites 2¼ cups 2% milk 3 Tbsp pure maple syrup

2 ¾ ½ ¼ ¼

tsp pure vanilla extract tsp ground cinnamon tsp kosher salt cup old-fashioned oats cup sliced almonds

1. Lightly coat shallow 1½-qt baking dish with cooking spray. Scatter bread cubes and raspberries in even layer. 2. In large bowl, whisk together eggs, egg whites, milk, maple syrup, vanilla,

MORNING BOOST

Whole grains provide protein and ﬁber, which slow the absorption of sugar into your bloodstream—ideal for all-day energy.

cinnamon, and salt. Pour mixture over top, cover, and refrigerate 3 hr. 3. Heat oven to 350°F. Sprinkle oats and almonds over top and bake until puffed and golden brown, 40 to 50 min. PER SERVING 240 cal, 12 g pro, 32 g carb, 6 g ﬁber, 13 g sugars (4 g added sugars), 7.5 g fat (2 g sat fat), 130 mg chol, 345 mg sodium

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CON POULOS.

You’ll never go back to flipping individual slices after this bountiful bake.

Blue Berry has done wonders for my eyes! I

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

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

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

- Claudette, France

THE SWEDISH SECRET TO HEALTHY EYES

F OOD

NUTRITION

Eat for Glowy Skin Foods to keep your largest organ healthy and refreshed BY STEPHANIE ANDERSON WITMER

ant more radiant skin without a filter or fillers? Pay as much attention to the foods you swallow as you do to the serum you slather on. “Your diet affects the health and aging of your skin, so good nutrition is important,” says Lisa R. Young, Ph.D., R.D.N., author of Finally Full, Finally Slim. Certain vitamins and antioxidants help keep skin healthy and intact so it can do its many jobs, which include aiding in keeping fluid levels balanced (a.k.a. hydration!), regulating body temperature, and serving as a barrier to keep harmful stuff out. Put your best face forward by stocking the fridge with these four foods.

GRAPES Red and purple grapes are loaded with skin-protecting flavonoids, and they’re also rich in resveratrol, a potent antioxidant that wards off the effects of skin aging.

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ROASTED GRAPE AND WHEAT BERRY SALAD

Cook 1 cup wheat berries per pkg. directions. On rimmed baking sheet, toss 1 lb seedless red grapes, 8 sprigs fresh thyme, 1½ Tbsp olive oil, and ¼ tsp each kosher salt and pepper. Roast, tossing occasionally, until grapes begin to burst, 15 min. Scatter 1 bunch spinach (thick stems removed) over grapes and roast 2 min. more. Gently toss until spinach begins to wilt, then fold into wheat berries.

COD Though lean, cod is high in omega-3 fatty acids, which may make skin more dewy and moisturized. Or try walnuts, a great plant-based source of omega-3s. CRISPY MUSTARDROAS TED COD

In bowl, combine 1 Tbsp each Dijon and whole-grain mustard. In second bowl, combine ½ cup panko and 1 Tbsp each olive oil and chopped tarragon. Place

medium. Add 2 small red onions (cut into ½-in.-thick wedges), 2 peppers (red, orange, yellow, or a combo; quartered, then sliced crosswise ½ in. thick), ½ lb Campari or large cherry tomatoes (halved), and 2 cloves garlic (thinly sliced); season with ½ tsp each kosher salt and pepper and cook 2 min. Transfer skillet to oven and roast at 400°F until vegetables are tender, 14 to 16 min. Serve sprinkled with parsley and almonds.

MIKE GARTEN. FOOD STYLING: ROSCOE BETSILL.

AVOCADOS four 6-oz pieces cod ﬁllet on baking sheet, spread mustard mixture on top, then sprinkle with breadcrumbs (press gently to adhere). Roast at 425°F until ﬁsh is opaque throughout, 10 to 12 min.; broil until golden brown, 1 min.

TOMATOES Lycopene gives tomatoes their hue (it’s best absorbed from cooked ones) and helps protect skin from sun damage and wrinkles. Tomatoes also have vitamin C, vital for creating collagen, repairing damaged skin, and improving skin elasticity. SKILLET-ROASTED VEGGIES

Heat 1 Tbsp oil in large skillet on

Monounsaturated fatty acids help skin maintain plumpness and elasticity, and a slew of other nutrients (lutein, zeaxanthin, and vitamins C and E) protect skin from UV rays and free radicals or repair skin when it’s damaged. GRILLED GUAC

Heat grill to medium-high. Halve and pit 2 ripe avocados and brush cut sides with 2 tsp canola oil. Grill, cut sides down, until lightly charred, 2 to 3 min. In bowl, combine 1 jalapeño, ¼ white onion, and ¼ cup fresh cilantro (all ﬁnely chopped) with ½ tsp kosher salt and ¼ tsp pepper and lightly mash with fork. Scoop out avocado, add to bowl with 2 Tbsp fresh lime juice, and mash. S E P T E M B E R 2 0 21 • P R E V E N T I O N .C O M

F OOD

A DELICIOUS, NUTR ITIOUS DINNER DOESN’T HAVE TO END WITH A SINK FULL OF DIRTY DISHES. INTRODUCING F IVE STUN N I NG AND SI M PLE MEALS THAT MAKE COOKING AND CLEANING UP AN ABSOLUTE BREEZE.

ON E P T WON D E R S

CHI POTLE CH ICKEN FAJI TAS recipe, p. 86

BIRD’S THE WORD

BRIAN WOODCOCK.

Protein isn’t the only reason to make chicken part of your diet—chicken also contains phosphorous, which helps the body absorb and use other essential vitamins and minerals like zinc, iron, vitamin D, and B vitamins.

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

F OOD TATER LOVE Sweet potatoes get all the glory, but regular potatoes are packed with potassium and even contain a bit of protein and fiber, so dig in (and eat the nutrientrich skin too!).

FISH CHOWDER SHEET PAN BAKE

RYAN DAUSCH.

recipe, p. 86

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

ROASTED CHICKEN & POTATOES WITH KALE recipe, p. 86

THE BRINED BEST

MIKE GARTEN.

Olives deliver much more than a burst of salty umami flavor; they’re full of antioxidants like beta-carotene, lutein, and zeaxanthin as well.

F OOD

ROASTED SHRI MP PARME SAN recipe, p. 87

These shellfish are low in calories but big on muscle-building protein—just 3 oz delivers about 20 g of it.

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

CON POULOS.

SUPER SHRIMP

BEAUTIFUL BEANS Besides being deliciously creamy, white beans are an excellent source of fiber and contain choline, a nutrient crucial to good brain function.

ORECCH I E T TE WITH WH ITE BEANS AND SPINACH

CON POULOS.

recipe, p. 87

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

F OOD CHIPOTLE CHICKEN FAJITAS ACTIVE 30 MIN. TOTAL 30 MIN. SERVES 4

lb boneless, skinless chicken breasts, cut into thin strips 1 tsp ground cumin 1 tsp chili powder Kosher salt and pepper 1 Tbsp canola oil 1 red pepper, sliced 1 small onion, sliced 1 cup sliced mushrooms 3 cloves garlic, chopped 1 Tbsp chopped chipotle chiles in adobo 1½ Tbsp fresh lime juice 8 ﬂour tortillas, warmed Grated Cheddar cheese, cilantro, and lime wedges, for serving

1. Season chicken with cumin, chili powder, and ¼ tsp each salt and pepper. Heat oil in large cast-iron skillet on medium-high. Add chicken and cook, stirring occasionally, until cooked through, 5 to 7 min. Transfer to plate. 2. To same skillet, add red pepper, onion, mushrooms, and garlic and cook, stirring occasionally, until soft, 4 to 6 min. Stir in chipotle chiles, lime juice, chicken, and a pinch each of salt and pepper. Cook, stirring, until heated through.

3. Serve chicken and vegetables with tortillas and toppings. PER SERVING 349 cal, 30 g pro, 30 g carb, 3 g ﬁber, 2.5 g sugars (0 g added sugars), 11.5 g fat (3 g sat fat), 83 mg chol, 536 mg sodium

FISH CHOWDER SHEET PAN BAKE ACTIVE 15 MIN. TOTAL 30 MIN. SERVES 4

lb small yellow potatoes (about 16), halved lengthwise 2 small red onions, cut into ½-in.-thick wedges 4 slices bacon, cut into ½-in. pieces 1 Tbsp mayonnaise 1 Tbsp Dijon mustard 1 tsp ﬁnely grated lemon zest ¼ cup panko 1 Tbsp olive oil 1 Tbsp fresh thyme leaves 4 6-oz pieces cod ﬁllet (at least 1 in. thick) Pepper

1. Heat oven to 450°F. Pile potatoes and onions in center of rimmed baking sheet and place bacon on top. Roast 10 min. 2. Meanwhile, in small bowl, combine mayonnaise, mustard, and lemon zest. In second bowl, combine panko with oil, then fold in thyme. Season ﬁsh with ½ tsp pepper;

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

spread with mayo mixture and sprinkle with panko. 3. Remove baking sheet from oven and reduce oven temp to 425°F. Toss potatoes, onions, and bacon together, then spread in even layer, arranging potatoes cut sides down. 4. Nestle fish pieces among vegetables and roast until fish is opaque throughout and potatoes are golden brown and tender, 12 to 15 min. PER SERVING 412 cal, 33 g pro, 28 g carb, 3 g fiber, 2 g sugars (0 g added sugars), 18 g fat (5 g sat fat), 84 mg chol, 435 mg sodium

ROASTED CHICKEN & POTATOES WITH KALE ACTIVE 10 MIN. TOTAL 40 MIN. SERVES 4

lb yellow potatoes, cut into ¾-in. pieces ½ cup green olives 2 tsp fresh thyme leaves 3 Tbsp olive oil, divided Kosher salt and pepper 1 lemon, halved 1 tsp paprika 4 small chicken legs, split (4 drumsticks and 4 thighs; about 2½ lbs) 4 cups baby kale

1. Heat oven to 425°F. On large rimmed baking sheet, toss potatoes, olives, and thyme with 2 Tbsp oil and ¼ tsp each

salt and pepper. Place lemon halves, cut sides down, on baking sheet. 2. In small bowl, combine paprika, remaining Tbsp oil, and ½ tsp each salt and pepper. Rub mixture all over chicken and transfer chicken to baking sheet, nestling among vegetables. 3. Roast chicken and vegetables until chicken is golden brown and cooked through, 25 to 30 min. 4. Transfer chicken to plates, scatter kale over vegetables in pan, and return to oven until kale is just beginning to wilt, about 1 min. Fold kale into potatoes, squeeze juice of lemon over vegetables, and serve with chicken. PER SERVING 526 cal, 38 g pro, 29 g carb, 3 g ﬁber, 1.5 g sugars (0 g added sugars), 29 g fat (6.5 g sat fat), 187 mg chol, 778 mg sodium

ROASTED SHRIMP PARMESAN ACTIVE 25 MIN. TOTAL 40 MIN. SERVES 4

3 6

2 1 1

Tbsp olive oil, divided oz rustic bread, torn into ¾-in. pieces Kosher salt and pepper cloves garlic, ﬁnely chopped lb plum tomatoes, cut into ½-in. pieces small bunch basil, leaves torn, divided

1 3

lb large shrimp, peeled and deveined oz mozzarella cheese, grated (about 1 cup) Tbsp grated Parmesan cheese

ORECCH IETTE WITH WHITE BEANS AND SPINACH ACTIVE 15 MIN. TOTAL 20 MIN. SERVES 4

1. Heat oven to 425°F. Heat 2 Tbsp oil in large oven-safe skillet on medium-low. Add bread and toss in oil to coat, then season with ¼ tsp each salt and pepper. Transfer skillet to oven and bake until bread is golden brown and crisp, 8 to 10 min. 2. Transfer bread to plate, then add remaining Tbsp oil and garlic to skillet. Cook, stirring, until garlic begins to turn golden brown, about 1 min. Add tomatoes and ¼ tsp each salt and pepper and cook, tossing occasionally, until tomatoes begin to release their juices, 5 to 7 min. Fold in half of basil. 3. Fold shrimp and bread into tomato mixture. Sprinkle with mozzarella and Parmesan and bake until shrimp are opaque throughout and cheese is golden brown and bubbling, 14 to 16 min. Scatter remaining basil on top; serve immediately.

1. Heat oil and garlic in large deep skillet on medium until garlic is light golden brown, about 2 min. Remove from heat, add 4 cups water, and whisk in bouillon base. 2. Add orecchiette and thyme and bring to a boil. Reduce heat and simmer, stirring frequently, until orecchiette is al dente, 10 to 12 min. 3. Fold in beans, spinach, Parmesan, and ½ tsp pepper and cook until beans are heated through, about 2 min.

PER SERVING 348 cal, 33 g pro, 23 g carb, 2 g ﬁber, 3 g sugars (0 g added sugars), 17.5 g fat (5 g sat fat), 163 mg chol, 1,089 mg sodium

PER SERVING 489 cal, 20 g pro, 85 g carb, 7 g ﬁber, 2.5 g sugars (0 g added sugars), 10 g fat (2.5 g sat fat), 9 mg chol, 767 mg sodium

2 4

Tbsp olive oil cloves garlic, ﬁnely chopped 2 tsp vegetable bouillon base (we used Better Than Bouillon) 12 oz orecchiette pasta 2 tsp fresh thyme leaves 1 14-oz can small white beans, rinsed 2 cups baby spinach ½ cup ﬁnely grated Parmesan cheese Pepper

S E P T 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

REBECCA NELSON/IMAGE SOURCE/GETTY IMAGES.

FAMILY

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

Take a Breath hen life seems especially stressful— we’re looking at you, first day of school— mindfulness breathing helps kids calm down, manage their emotions, and feel in control.

BY M A R Y G I L E S

TH ES E F U N EXERCI S ES ARE EASY FOR KI DS TO R E M E M B E R. To start, have your child sit upright in a comfortable chair with their feet flat on the floor. Guide them through each exercise three to five times or until they feel calm.

ROSE AND CANDLE BREATH Ask your child to hold up a ﬁnger, then take a deep breath in through their nose as they imagine smelling a ﬂower. Have them imagine they’re blowing out a candle as they exhale through their mouth.

SNAKE BREATH

BUNNY BREATH

Ask them to inhale slowly through their nose, then breathe out through their mouth while making a long, slow hissing sound.

Have them take three quick sniffs in through their nose, then exhale through their nose slowly.

SQUARE BREATH Have them slowly exhale for four counts as they draw one side of a square in the air in front of them. (They should try to get all the air out of their lungs.) Then ask them to slowly inhale for four counts as they draw the second side of the square, hold their breath for four counts as they draw the third side, then exhale again for four counts and draw the ﬁnal side. S E P T E M B E R 2 0 21 • P R E V E N T I O N .C O M

FAM I LY

Tackling “The Talk” here are plenty of things your kid wishes you wouldn’t talk about—like their latest crush, how much Fortnite they play, or their sometimes questionable fashion choices. But surprisingly, puberty isn’t on the list of banned topics. In fact, a 2018 study found that many young adults wished their parents had talked more (and earlier) about sex. If embarrassment or fear is holding you back, consider this: “It’s our responsibility and privilege to preview to our kids the big changes that are going to happen,” says Hina Talib, M.D., an adolescent medicine specialist at the Children’s Hospital at Montefiore in New York City. “At the very least, you want to establish that you’re a trusted source for this kind of info.” Here’s how to do that.

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

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

MSTUDIO IMAGES/GETTY IMAGES.

Start early

Have multiple conversations

Pay attention to signs of prepuberty and early puberty such as growth spurts, hair darkening, and breast buds. “Many kids, especially girls, start experiencing some changes by 8,” says Jane Mendle, Ph.D., director of the Adolescent Transitions Lab at Cornell University in Ithaca, NY. “It can be bewildering for kids to experience physical changes of puberty without being prepared, and that might contribute to them feeling negatively about this transition.”

“Parents often think that they have to hit all the notes at once and know everything, but the ‘puberty talk’ is 1,000 little conversations. It’s about using moments that present themselves,” says Dr. Talib. It’s ﬁne to say you don’t know the answer to something but will ﬁnd out. “It’s also OK to admit that this can be a little uncomfortable or silly, but say you’re going to learn together,” she says.

Lean in to science “Look for opportunities to be astonished by the science of the body and look up facts together,” says Karen J. Rayne, Ph.D., author of Breaking the Hush Factor: Ten Rules for Talking with Teenagers About Sex. For example, if you’re stinky after a run, mention how bodies start to smell different and why. “When you start science-talk young, puberty becomes a natural piece of fascination and the family dialogue,” says Rayne.

Provide equal access to info Girls and boys deserve to know the same things. “No kid should feel like they’re missing out on what others are being told, and we want to be sure nonbinary and trans kids are included in the full puberty dialogue,” says Rayne. “This knowledge is necessary to be a kind, humane friend and citizen.”

Go beyond the physical Of course you’ll discuss periods, pimples, and, yes, nocturnal emissions, but “those physical changes are paralleled by equally vast social and emotional ones,” says Mendle. Topics like friendship shifts, self-criticism, and sexual orientation should all be on the table.

PUBERTY PAGE -TURNERS

Make yourself available to discuss the content in these conversation-starting books.

• It’s Perfectly Normal: Changing Bodies, Growing Up, Sex, Gender, and Sexual Health • Everything You Always Wanted to Know About Puberty—and Shouldn’t Be Googling: For Curious Boys Puberty Is Gross but Also Really Awesome • • Guy Stuff: The Body Book for Boys • The Care and Keeping of You: The Body Book for Girls (Volumes 1 and 2)

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

FAM I LY

When Your Pet Misses You s many pet owners head into schools and offices for the first time in months or longer, some furry friends might experience separation anxiety. (Hey, you might too!) Here’s how to get used to being apart.

BY LI Z Z SCHU MER

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

Know the signs of stress

Dogs may bark, whine, pant, engage in destructive or self-harming behaviors, or lose their appetites, explains Best Friends Animal Society Medical Director Erin Katribe, D.V.M. Cats may groom excessively, and all pets can get clingy when you’re leaving. If yours displays these signs, they may need preparation before staying home alone. That said, some of these signs, especially urinating or defecating indoors, can signify other medical issues. If you’re concerned, check in with your vet.

SHUTTERSTOCK/WESTEND61 ON OFFSET.

Make a plan

Because some pets quickly adapt to staying home alone and others need a few weeks of gradual change, start preparing them for a new schedule as soon as you can, say Eric and Rashi Wiese, expert dog trainers and hosts of Lucky Dog. Begin by downplaying your departures: Instead of showering your pet with attention when you leave and come back, ignore them until they’re calm. Then give them a treat to reinforce good behavior. It also helps to get them used to cues: Pick up your keys and put on your shoes or jacket without going anywhere. That will make those actions seem less signiﬁcant (and stressful) over time. Start with just stepping outside the door and coming back in, then build up to longer stretches over days or weeks, depending on how fast their separation anxiety dissipates.

Give alone time a makeover

Some pets get destructive when left alone—it might be out of anxiety or boredom. Leave them something fun to keep their minds off your absence, Katribe suggests. Try a toy stuffed with treats for dogs or a puzzle toy for dogs or cats. That will keep them distracted when you depart—and they may even look forward to your leaving if it means they get a particular toy or snack. Give your pet a comfortable crate or bed in a quiet area of the house where they can feel safe while you’re gone. Consider playing relaxing music, talk radio, or a white noise machine to muffle outside sounds too.

Get into a routine

Animals thrive on consistency, so try to establish a new schedule quickly. If you started feeding your cats during the day while you were home, begin slowly adjusting their mealtimes to avoid upset, advises Samantha Bell, a cat behavior specialist at Best Friends Animal Society. Puzzle feeders can keep them occupied while home alone too. Get in the habit of playing with both cats and dogs at least once a day, experts suggest. That will keep them active and engaged with you, strengthening your bond even when you aren’t together 24/7.

S E P T 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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B RAI N GAM E S

Stay Sharp

HISTORY TEST Put these events in the order in which they happened, longest ago to most recent.

Fun ways to give your brain a little workout

First U.S. astronaut orbits Earth The polio vaccine is approved The Sound of Music is released in theaters Hawaii becomes a state

SLEEPY TIME During which month do people tend to sleep the least?

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

ANSWERS: History Test: Polio (1955), Hawaii (1959), astronaut (1962), Sound of Music (1965). Do You Know? February, because it has the fewest nights. Math Riddle: 10 p.m. Missing Number: 3 (add the outside numbers and divide by 3).

2 3

3 1

0 8

Use the first two sets of numbers as clues to figure out what should go in the middle of the final triangle.

MISSING NUMBER TWO HOURS AGO, IT WAS AS LONG AFTER 2 P.M. AS IT WAS BEFORE 2 A.M. WHAT TIME IS IT NOW?

MATH RIDDLE

Your antioxidant armor. Protect thyself in the ﬁght against free radicals. With more antioxidant power on average than red wine, blueberry juice, or green tea, P∂M Wonderful 100% Pomegranate Juice is your body’s knight in shining armor. © 2021 POM Wonderful LLC. All Rights Reserved. POM, POM WONDERFUL, ANTIOXIDANT SUPERPOWER, the accompanying logos, and the Bubble Bottle Design are trademarks of POM Wonderful LLC or its afﬁliates. PJ210520-06