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Understanding

Medicare
Part D
isn’t your
full-time job.
It’s ours.
We’ve teamed up with eHealth, whose helpful team of licensed
insurance brokers can provide advice tailored to your specific
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Talk to a licensed insurance broker today at 844-280-1944 TTY: 711
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∗Νο οβλιγατιον το ενρολλ. Μονδαψ το Φριδαψ φρομ 8 α.μ. το 8 π.μ. ΕΣΤ.


S L I M M G H O L I DAY R EC I PES
IN December 2018

Live Longer
& Better
Top 10 Health Breakthroughs of the Year
DON’T
GE T SIC
THIS K
Fire Up Your WINTER
p. 52
Metabolism
More Joy,
Less Stress
6 Expert
Strategies
Tricks for
a Sharper
Brain
Contents DECEMBER 2018

44
10 Things You
52
How to Stay
62
Speed Up
Need to Know Well All Winter Your
ERIKA LAPRESTO.

About Your Eyes Make this the year you don’t Metabolism
Simple ways to keep them get sick! Protect yourself Burning calories is
healthy for life. with immune boosters, about to get easier.
natural solutions, and more.
Home
Remedies
Peppermint’s useful for
a lot more than candy
canes: It can improve
energy, soothe pain, and
clear stuffed sinuses.
Learn more on page 20.

66
Holiday Stress,
72
The Best
80
Eat, Drink,
Solved Breakthroughs and Be
Whatever is worrying you of 2018 Healthy
this season, we have expert These innovations could Smart strategies for
advice you can put into change your life. a guilt-free season.
practice right away.

DECEMBER 2018 · PREVENTION.COM 1


Contents

30 40 52
Pulse 28 Good Food
Eat for stronger bones.
10 Mind & Body
Spot a health scam. 30 Does It Work?
Activated charcoal
14 Food

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


Dinner under $10 32 Healing Move In Every Issue
Energize your arms. 4 Editor’s Note
17 Fitness
Exercise for your brain 34 Beauty 40 Reality Check
Dry-weather secrets 5 myths about nuts
18 Gift Guide
Good-for-you finds 38 Breakfast On the Go 96 Brain Games
An easy lox wrap Fun puzzles to
sharpen your mind
Everyday Health
20 Natural Remedies
Family Cover Stories
The power of peppermint 88 Make the
Season Safe 80 Slimming Holiday Recipes
22 Problem Solved Smart tips for every age 72 Live Longer & Better
Shake off brain fog. 62 Fire Up Your Metabolism
90 Snack on This!
24 Natural Fixes Healthy, tasty treats 66 More Joy, Less Stress
Simple balance boosters 22 Tricks for a Sharper Brain
92 Happy, Healthy
26 The Ob/Gyn Is In Pet Travel 52 Don’t Get Sick This Winter
Avoid weight-gain creep. Keep those tails wagging. Cover: Getty Images.

2 PREVENTION.COM · DECEMBER 2018


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EDITOR’S NOTE

HOLIDAY PEACE
WHEN I WAS ABOUT 6, the age my son is
now, my family drove from Chicago to
upstate New York on Christmas Eve. A
huge blizzard hit near Erie, PA, and any of
you from that area know exactly what the
highway looked like: cars on the side of
the road rapidly collecting walls of snow,
the headlights of snowplows barely visible. My dad
safely guided our station wagon to a motel, where we
got the very last room. A Christmas miracle, but I
was concerned: Would Santa know where we were?
My mother promised that he would, but after
scrutinizing the clearing weather, my father decided
we could make it the rest of the way. I’ll never forget
how carefully he drove, into the small hours of
Christmas Day. I had a sense that my parents were
nervous, but I wasn’t scared—because my mom said
Santa would ind us, and my dad was at the wheel.
Today, my family makes a similar trip in reverse,
from New York City to Illinois, and the 14-hour
drive is one of the things I most look forward to. It’s the
peace between all the holiday prep and our delightfully
raucous four-families-in-eight-days festivities. (We’ve
faced scary weather only once so far, and my husband navigated May you
have a fuzzy-
us through it with such aplomb that I would have married him robe-and-
again right there on the of-ramp of the George Washington Bridge.) slippers kind
I hope you all have a moment of calm this of holiday,
like I did in
season—our story on stress on page 66 the ’80s
should help!—and I’d love to hear what that and my son
LEFT: PETER ROSA/STUDIO D.

does now!
is for you. Email letters@prevention.com,
and enjoy the season.

4 PREVENTION.COM · DECEMBER 2018


FEEDBACK

Connect
with us!
Send us your opinions,
questions, and great ideas.
We love to hear from you
at letters@prevention.com.
Look for your thoughts in
print in 2019!

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and (4)): 25,885 Owner: Kassie Means, Publisher

6 PREVENTION.COM · DECEMBER 2018


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Pulse
HEALTH & WELLNESS NEWS & BREAKTHROUGHS

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

DECEMBER 2018 · PREVENTION.COM 9


PULSE / MIND & BODY

BRAIN NEWS

A NOVEL WAY
TO TREAT PAIN?
Here’s a new twist on the placebo effect. Researchers
SPOT HEALTH
SCAMS
at the Northwestern University Feinberg School of Med- To help keep you from
icine gave chronic pain patients a sugar pill, told them draining your holiday-
it was a placebo, and took MRIs of their brains. Those spending budget on
whose pain was lessened all had similar brain anatomy wellness scams, a
(a larger cortical sensory area) and similar psycholog- team of health pros
ical traits (like being more emotionally self-aware). from the University
Researchers can now see why placebos work for only of British Columbia
some people, which may lead to drug-free treatments in have ID’d deceptive
the future—attractive, as patients could avoid the side marketing techniques
often featured in ads
effects and addictive properties of some meds. for health products
that don’t live up to
their claims. Red flags
of possible fraud:
• celebrity
endorsements
• the claim of a
limited supply
• technical language
that’s really just
jargon, repetition, or
made-up words
• extraordinary
claims that seem
unrealistic
• before-and-after
photos
• the promise of a
free gift or sample
Overall, legit ads
won’t guarantee fast
results or use testimo-
LEVI BROWN/TRUNK.

nials to draw you in,


says Bernie Garrett,
study author and
associate professor at
UBC School of Nursing
in Vancouver.
’Tis the Season
for Giving Back
These days, technology makes donating to your
favorite cause easier—and more fun—than ever.
We’ve rounded up four smartphone apps that
help beneit others’ health and well-being, and
most kick up your own wellness too!

DONATE FOREST CHARITY MILES


A PHOTO Disconnecting Select one of
This app by provides a mental 40 organizations;
Johnson & lift. Here, you then, for every
Johnson uses “plant” virtual mile you walk,
what we all have trees; they grow run, bike, or even
WALK FOR A DOG Walking your in our phones— when you don’t dance, the app
pup is a good workout for both of photos—to do touch your phone, automatically
you, and with this app you’ll also good. For every and you earn vir- donates to your
support less fortunate doggies. photo you upload tual coins. When selection. To date,
For each dog walk, you can earn to the app, $1 is you spend them, 100,000,000
donations for the animal charity donated to a char- Forest donates to miles have been
of your choosing. So far, over 30 ity like Operation an org that plants moved and over
million walks have helped 7,000 Smile or Feeding real live trees all $2.75 million has
shelters and rescues nationwide. America. over the world. been raised.

BINGE DRINKING who abstained; chronically


high blood sugar can lead to
AND THE HEART type 2 diabetes, a heart disease
Over-imbibing could hurt risk factor. Wondering what defines
your ticker. Researchers from binge drinking? The National Institute
Vanderbilt University School of on Alcohol Abuse and Alcoholism says
Nursing examined self-reported it’s four drinks for women and five for
drinking habits data of 5,000 men over about a two-hour period.
young adults ages 18 to 45. Men

16
who frequently binge drank had
higher systolic blood pressure
and cholesterol levels (two heart
disease risk factors) than those IN U.S. ADULTS BINGE
GETTY IMAGES (3).

who drank less often. Female


binge drinkers didn’t experience DRINKS ABOUT FOUR TIMES A MONTH,
a rise in blood pressure or cho-
lesterol, but they showed higher
ACCORDING TO THE CENTERS FOR
blood glucose levels than those DISEASE CONTROL AND PREVENTION.
DECEMBER 2018 · PREVENTION.COM 11
PULSE / BEAUTY

ONE
THAT’S
HOW MANY
SERVINGS OF
BEAUTY NEWS FOODS HIGH
IN OMEGA-3S
SHOW YOUR LIPS YOUR SKIN
SOME LOVE NEEDS DAILY.
Chronic inflammation
can contribute to
Lip oils are a terriic new nourishing treatment. signs of aging, so this
They’re enriched with natural extracts like coconut oil anti-inflammatory
nutrient—found in
to seal in hydration and vitamins E and C to moisturize, salmon, walnuts,
helping to powerfully ight chapping and lakes. Plus, and flaxseed oil—can
many leave behind a subtle, lattering hint of tint. improve your complex-
ion from the inside out.
“Omega-3s can also
Prevention Picks help skin’s hydration,
as they improve skin
LIPS: GETTY IMAGES.

Kiehl’s Love Oil for cells’ ability to keep


Lips ($19, kiehls.com) water in and irritants
out,” says dermatolo-
gist Mona Gohara, M.D.,
ChapStick Total Hydration an associate clinical
Vitamin Enriched Tinted professor of dermatol-
Lip Oil ($7, Target) ogy at Yale University.

12 PREVENTION.COM · DECEMBER 2018


INGREDIENT ID

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

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

15-Minute Meal Under $10


Soba Salad with Chicken
SERVES 4

1 2 3 4
Cook 8 oz soba Toss 8 oz shredded In a food processor, With the processor
noodles, adding purple cabbage with finely chop ½ lb carrots running, slowly add
1 cup frozen shelled 2 cups shredded (cut into ½-in. pieces) ¼ cup canola oil until fully
edamame during the cooked white-meat along with 2 Tbsp finely incorporated. Toss ¼ cup
last minute of cooking. chicken and 2 thinly grated fresh ginger, with noodles, then fold
Drain; run under cold sliced scallions. ¼ cup rice vinegar, in chicken mixture. Serve
water to cool. $3.25 1 Tbsp low-sodium soy with remaining dressing
$3.76 sauce, and 2 tsp light and sprinkle with sesame
brown sugar. seeds if desired.
$1.10 11¢

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

RAYMOND HOM.
PHOTO
PULSE / FOOD

Americans
consume the

KNOW YOUR
most pasta of any
country in the
world at 6 billion
pounds a year.

NOODLES
Mangia!

Good news for pasta lovers: There are more


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

LEGUME WHOLE GRAIN VEGGIE REGULAR


Pastas made of “Noodles made Dried veggie pastas “Traditional pasta
chickpeas, lentils, from whole grains are usually regular is often made of
or beans have more like quinoa, whole pastas made with refined wheat flours
fiber and protein wheat, and the vegetable powders. that may have been
than traditional ancient grain “Their nutrient enriched with iron
grain varieties. einkorn have a nutty profile is typically and B vitamins,”
“Chickpea has a flavor, and they similar to white says Moore. “I eat
texture similar to may have double pasta,” says Moore. it—it’s a great base
regular pasta and the fiber of regular Zoodles, spiralized for adding fresh
PASTA: GETTY IMAGES.

packs 8 g of fiber pasta,” Moore fresh veggies (zuc- vegetables to your


and 14 g of protein explains. Experi- chini ones were the meal.” Find it
per serving,” says ment with cooking first), are a healthy dried or fresh.
Moore. Brands time to achieve your noodle stand-in. Brands we love:
we love: Barilla, perfect bite. Brands Brands we love: Colavita, 365
Explore Cuisine, we love: Jovial, CeCe’s Veggie Co., Brand, De Cecco,
Banza, Pow Ancient Harvest Ronzoni, Eden Buitoni

DECEMBER 2018 · PREVENTION.COM 15


PULSE / FITNESS

155.3
MILLION
Slim Down, Stay Well THIS MANY
M
aintaining a healthy weight is good for your
overall health, but it may also help you fight the DOSES OF
flu. Obesity increases a person’s risk for severe THE FLU
complications from the flu, and a study in The Journal of VACCINE—
Infectious Diseases found that obese adults infected with
it shed the virus for a longer time than those who aren’t
A RECORD
obese; this means they’re potentially contagious longer. NUMBER—
Exercising to lose pounds may help keep you and others WERE
healthy—these tips can help you stay active on even the
busiest days this season.
PRODUCED
›› DO SHORT ›› USE YOUR ›› PLAY ›› BOOST
AND
WORKOUTS
“One set of
CALENDAR
“Mark down the
“If you have STEPS
“Get in extra
DISTRIBUTED
kids, sneak in
five to 10 weight days you have exercise moves steps and burn DURING THE
exercises
should only
plans, then write
in workouts in
at indoor or
outdoor play-
more calories
by parking 2017–2018
take 10 to 20
minutes to
blocks of free
time. Planning
grounds; use
monkey bars
farther away
at the store, or
FLU SEASON,
complete, plus
it satisfies all
ahead makes
you more
for pull-ups or
work your core
take the stairs
instead of the
ACCORDING
your fitness likely to stay by swinging,” escalator,” TO THE
needs at once,” on track,” says says Karl says Sarah
CENTERS
GETTY IMAGES (4).

says Michael Danny Mackey, Smith, director Sheppard,


Lipowski,
CEO at Pure
head coach and
manager of the
of residential
well living
health edu-
cator at the
FOR DISEASE
Physique
in Shrub
Brooks Beasts,
a Brooks
at Cortland
Partners in
University of
Richmond
CONTROL AND
Oak, NY. Track Club. Atlanta. in Virginia. PREVENTION.
16 PREVENTION.COM · DECEMBER 2018
MIND R X

BOOST MEMORY
WITH EXERCISE

Even a light workout could improve your between parts of the brain involved in
memory, according to a small study by memory. Researchers say the particular
neuroscientists at the University of brain region affected by exercise plays
California, Irvine. Brain scans of a small a role in creating new memories and is
group of healthy young adults who did one of the first to deteriorate with age.
a mild workout such as yoga or tai chi for The team is now studying whether a light
10 minutes showed better connectivity workout has the same effect on older adults.

Research has been found evidence point- of Massachusetts


mixed on the link ing to the opposite. researchers analyzed
between exercise and Now a recent study in 22 years’ worth of
early menopause— Human Reproduction data from over
some studies have sug- brings new informa- 107,000 women and
gested that physically tion to the debate: It saw no significant dif-
The active women may found no association ference in risk of early
be at lower risk of between exercise menopause between
Menopause menopause before age habits and early the most active and the
Debate 45, while others have menopause. University least active ones.

DECEMBER 2018 · PREVENTION.COM 17


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

FOR THE RUNNER


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

FOR THE FOODIE


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

FOR THE
SCENT LOVER
Fill her home with the fragrance STOCKING
of favorite essential oils with a STUFFER
BOW: GETTY IMAGES.

pretty diffuser from DoTerra Rejuvenate with


that lets her choose how often it Honey Belle loofah
mists. ($63, doterra.com) soaps in scents like
Eucalyptus Peppermint
and Green Tea
Cucumber.
($8, ulta.com)

18 PREVENTION.COM · DECEMBER 2018


PULSE / GIFT GUIDE

FOR THE JUICE LOVER


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

FOR THE KIDS


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

STOCKING
STUFFER
Dark chocolate is
FOR kicked up a notch with
ANYONE Vosges chocolate
Frank Green’s bars in fun flavors like
customizable matcha green tea,
water bottle pink Himalayan salt
gives owners caramel, and more. ($8,
exclusive access vosgeschocolate.com)
to the app
Hydrate, which
reminds you
to sip. ($40,
frankgreen.com)

FOR HIM & HER


Vionic makes being kind to your feet
trendy with the fuzzy Gemma Plush
slippers for her ($80) and the shearling-
lined Adler slippers for him ($100), both
with arch support. (vionicshoes.com)
EVERYDAY

Health

ERIKA LAPRESTO.

20 PREVENTION.COM · DECEMBER 2018


NATURAL REMEDIES

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

FIGHT FATIGUE CLEAR A


Exhausted from holiday STUFFY NOSE
shopping and decorating? Menthol, a compound
Research shows that the found in peppermint, is
scent of peppermint can a common ingredient in
boost how alert you feel, cold medicine because
possibly by stimulating it helps loosen mucus.
the nervous system. Try Chew on one or two
a DIY room spray: Put leaves of fresh pepper-
25 drops of essential oil mint to relieve congestion
in a spray bottle, then from a cold. Or try a facial
fill it halfway with witch steam, says Rose: Add
hazel. Add distilled 10 fresh peppermint
water to fill; shake to mix. leaves or 1 Tbsp dried
peppermint leaves
SOOTHE HEADACHES to 2 cups hot water in
a large bowl and place a
PROP STYLIST: KAITLYN DUROSS WALKER.

“Peppermint has been towel over your head to


used for centuries for create a tent. Make sure
FOOD STYLIST: CHRISTINE ALBANO.

headaches because it can the steam isn’t too hot,


help relieve pressure,” then inhale it slowly for
says Karen Rose, master up to 10 minutes.
herbalist and founder of
Sacred Vibes Apothecary
Adapted from The Doctors
in New York City. This may Book of Natural Healing
be because it regulates Remedies: Hundreds of
blood vessel dilation. Affordable Ways to Feel
Better Fast! by the editors of
Rub one or two drops of Prevention, © 2017. Available
the oil on your temples. at prevention.com/drsbook.

DECEMBER 2018 · PREVENTION.COM 21


EVERYDAY HEALTH

Problem Solved
Brain Fog
BY RICHARD LALIBERTE PREVENT IT
EAT STAY-SHARP
FOODS
“I highly recommend the

I
t isn’t a clinical condi- Mediterranean diet,” Gold-
tion, but doctors know stein says. In one study,
what you mean when adults who ate ish, fruits and
you say you have brain veggies, nuts, beans, whole
fog. “It’s one of the most grains, and olive oil scored
common complaints I hear,” better on memory and atten-
says Felicia Goldstein, Ph.D., tion tests than peers who
professor in the neurol- ate less well. Salmon is rich
ogy department at Emory in vitamin B12, essential for
University Brain Health nerve function, and omega-3
Center in Atlanta. Brain fog fatty acids in ish may
60%of women
feels like forgetfulness, slow
thinking, those “it’s on the
improve attention and pro-
cessing speed in people with
33 to 65 report tip of my tongue” moments, mild cognitive impairment.
frequent and difficulty concentrat- Antioxidant-rich produce
difficulties with
ing. “It happens to all of us,” also supports brain itness.
concentration,
recalling words Goldstein says. It’s usually
and numbers, not reason for concern and is GET MORE SHUT-EYE
losing household commonly caused by stress “Concentrating and maintain-
items, and and lack of sleep. But chronic ing attention are demanding,
forgetting
appointments. lapses in clarity could signal especially when we’re sleep-
something beyond ordinary deprived,” says Jonathan
absentmindedness, such as Rosand, M.D., codirector of
a thyroid disorder, stroke, the McCance Center for Brain
anemia, diabetes, depression, Health at Massachusetts Gen-
or Alzheimer’s disease. Try eral Hospital in Boston. Keep
these doctor-approved tips for a regular wind-down routine,
preventing and treating brain and put down electronic
fog (and don’t, er, forget to devices an hour before bed—
talk to your doc if it persists). their blue light messes with

22 PREVENTION.COM · DECEMBER 2018


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

production of the snooze-promoting SNIFF ROSEMARY


hormone melatonin. Preliminary studies suggest that the
scent of rosemary essential oil can
BE ACTIVE boost performance on mental math
Exercise keeps you sharp: It increases tasks. “I place great value on home
blood and oxygen low to the brain, remedies and encourage people to try
improves sleep, and lowers the risk of them as long as there’s no evidence
health problems that can cloud thinking. they’ll do harm,” says Dr. Rosand.
Aim for 150 minutes of moderate aero-
bic activity a week. One study found that MAKE A DATE
10 minutes of low- to moderate-intensity WITH YOUR DOC
stair walking boosted women’s working If brain fog strikes suddenly, is worse
memory, attention, and reaction time than usual, or interferes with daily
better than a 50-mg dose of cafeine. life, visit your doctor about it. You
can ask for a blood panel that screens
TREAT IT for diabetes, hormonal imbalances,
GETTY IMAGES.

and nutrient deiciencies. If you think


KEEP ENERGY FLOWING medication is making you foggy, your
Avoid carb-heavy meals and snacks to doctor may adjust dosing or prescribe
counteract energy crashes; they can an alternative.

DECEMBER 2018 · PREVENTION.COM 23


EVERYDAY HEALTH

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

W
alking is strength. These attributes tend
something to diminish through the years,
of a miracle. and bones get more brittle
Watching a too—a dangerous combina-
toddler practice reminds us tion, especially for women,
that it’s actually a controlled who are more likely than men
fall—only our alternate-leg to experience osteoporosis.
lunges keep us going forward There’s much we can do,
rather than down. though, to remain conidently
On top of that, there are upright. Activity of all kinds
many ways for this precarious tunes up our internal and
practice to go awry: Balance muscular balance systems,
disorders such as Ménières and there are programs that
disease and positional vertigo, maximize the beneits of exer-
which involve inlammation cise to maintain and improve
or luid loss in the inner ear’s stability. A few balance-
vestibular system, can make a boosting ideas to consider:
person of any age feel dizzy or
unsteady. Fortunately, drugs, TRY A WOBBLE BOARD
surgery, or physical therapy When you stand on one of
usually resolves them. these slip-resistant boards and
The threats that come up rock from side to side, research
as we get older, however, can shows that your balance will
be more challenging to treat. get better. In fact, participants
Dr. Weil is founder Along with a healthy ves- in one study improved with
and director of tibular system, our balance three training sessions a week,
the Arizona Center
for Integrative depends on good eyesight, each just six minutes long.
Medicine. muscular coordination, and Many gyms have these boards,

24 PREVENTION.COM · DECEMBER 2018


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

FIND A FUN WAY


TO MOVE MORE
A casual way to work on
your balance is simply to
walk. A regular walking
regimen has been shown
to be highly efective—
even better than some
specially designed
exercise programs. I’ve
long advocated walking
for overall health; it’s a
proven method of retain-
ing strength and cardio-
vascular itness as well
as balance. Plus, a daily
30-minute stroll is within
the grasp of most people,
provides an opportu-
nity for socializing with
and you can ask a trainer to show you friends, and is free! For extra credit,
how to use one. Or, search online for turn your head and take in the sights
“wobble board” or “balance board.” around you as you walk, because that
helps tune your vestibular system.
PRACTICE TAI CHI You or an older relative might also
The ancient Chinese martial art beneit from an exercise program for
features slow, luid movement. A review seniors aimed at boosting stability.
of 18 trials including nearly 4,000 It will often include a mix of dancing,
participants found that people par- squats, one-leg stands, and gentle hops.
ticipating in tai chi were less likely to In a Swedish study, participants who
fall than those who took part in basic did one of these programs four times
stretching programs or made lifestyle a week for six weeks had signiicant
GETTY IMAGES.

changes. Many cities have morning tai improvement in balance. Some gyms
chi sessions, often held outdoors, and and hospitals ofer classes. You can
some are free. Libraries and schools also search for at-home balance exer-
often host classes as well. Google the cises at aarp.org.

DECEMBER 2018 · PREVENTION.COM 25


EVERYDAY HEALTH

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

N
o matter what I pounds a year doesn’t seem like
do, I keep gaining a lot, but if you gain one to ive
weight” is the pounds a year starting at age
phrase I hear most 45, by 55 you’re looking at as
often in my office from my many as 50 extra pounds.
40-plus patients. This midlife Sometimes midlife weight
weight struggle is common, gain can be attributed to eating
and it happened to me. out more, a nightly chardonnay
I hit my late 40s and sud- with dinner, or, occasionally, an
denly my consistent exercise underactive thyroid. But more
routine and healthy diet weren’t often than not, changes in two
working. When the scale regis- key hormones are the culprit:
tered 10 pounds over my ideal
weight, I did what any sane STRESS CAUSES CORTISOL
person would do: I bought a LEVELS TO SURGE. And midlife is
new scale. But it didn’t lie, and hardly a Zen-like time, with kids’
neither did the big new lump college tuition, aging parents,
around my middle. And in and possibly a big life change
spite of my doing all the things like death or divorce. Then add
I’d been telling my patients to in perimenopausal hot lashes,
do for years (avoid soda, count insomnia, and unpredictable
calories, watch portion sizes, periods. Yikes! All that cortisol
eliminate bread), the new scale increases your appetite and crav-
was stuck. ings for sugar and, yup, brings
Dr. Streicher The fact is, midlife women on weight gain and an accumu-
is an associate gain, on average, a pound and a lation of abdominal fat cells.
clinical professor
of obstetrics half per year. It picks up when
and gynecology they hit menopause: Ninety A DIVE IN ESTROGEN AFFECTS
at Northwestern percent of women gain at least THE DISTRIBUTION OF WEIGHT.
University’s
Feinberg School ive pounds within a year of hit- This typically starts in the mid-
of Medicine. ting that milestone. A few extra to late 40s and doesn’t change

26 PREVENTION.COM · DECEMBER 2018


weight. It leads to changes in
weight regulation hormones:
Disrupted sleep causes
ghrelin, the hunger hormone,
to increase, and leptin, the
“stop eating” hormone, to
decrease. Ghrelin doesn’t
just increase your appetite; it
makes you crave high-carb,
high-calorie foods. Increased
ghrelin plus decreased leptin
equals weight gain. Also,
when you’re exhausted,
deep-dish pizza is much
more appealing than steamed
veggies—and exercise is less
enticing than hitting the
snooze button.
The magic number is seven
hours of shut-eye, but roughly
35% of adults routinely get
less than that. A recent study
metabolism, but it does explain why showed that even one night of sleep loss
you might have a new muffin top even can have a negative impact on metab-
if you haven’t gained a pound. But a fall olism. (For more on how metabolism
in estrogen indirectly afects weight gain works, see page 62.) When a woman
for one important reason: It has a strong comes to the Northwestern Medicine
impact on the ability to get a decent Program for Menopause and her number
night’s sleep. one complaint is weight gain, our irst
question is not “What are you eating?”
WHY SNOOZING IS KEY but rather “Are you sleeping?” The
Disrupted sleep is about more than bottom line: Make getting a good night’s
hot lashes—even women who aren’t rest a priority.
awakened by these heat waves may end In case you’re wondering: When
GETTY IMAGES.

up tossing and turning. The metabolic I made some life changes to decrease
changes that result from inadequate stress and started sleeping again, I lost
sleep are, more than anything else, the extra weight. And I’ve learned to
what sabotage midlife eforts to lose the embrace my muffin top.

DECEMBER 2018 · PREVENTION.COM 27


EVERYDAY HEALTH

Good Food
Build Stronger Bones
BY KELSEY KLOSS

Y
our skeleton is registered dietitian nutritionist
literally your biggest based in Atlanta. Your body
support system, but stores calcium in your bones,
over time it begins making them dense and strong.
to weaken. Luckily, you can give This is especially important after
your bones back a little of the age 30, when cells that remove
mass they’ve lost with foods old bone material become more
that help prevent osteoporosis active and those that deposit new
and fractures later in life. Diet material start to slack of.
appears to play a particularly TRY THIS: For a lighter Reuben,
important role in the bone health make a sandwich with rye
of women, who experience bread, 1 slice of Swiss cheese,
menopause-related bone loss: pickled beets, sauerkraut, and
In a study of more than 100,000 your favorite dressing; grill
adults, researchers found that until cheese is melted.
women with healthy diets were
less likely to experience a hip SALMON
fracture than those who ate Most folks absorb only about
less nutritiously—an association 30% of the calcium they con-
not seen in men. Add these sume. A solution: Boost it with
foods to your regular menu vitamin D, found in salmon.
to keep your bones sturdy for “Vitamin D helps stimulate the
decades to come. protein that carries calcium
across the walls of the gut and
SWISS CHEESE into the bloodstream,” says Beth
It’s no myth—calcium, abun- Kitchin, a registered dietitian
dant in Swiss cheese, really will nutritionist and a member of the
give you stronger bones. “It is National Osteoporosis Founda-
required structurally because tion Research Subcommittee on
it forms and maintains healthy Nutrition and Physical Activ-
bones,” says Marisa Moore, a ity. There, it can be properly

28 PREVENTION.COM · DECEMBER 2018


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

POTATOES
They are a good
source of potassium,
linked to greater
bone mineral density
in older adults. Many
absorbed and used by your bones. (No experts believe potassium helps bufer
need to eat vitamin D and calcium at the efect of an acidic diet (the typical
the same meal.) Salmon is also rich in Western diet is acidic because it tends to
omega-3s, which may help lower inlam- be high in meat and low in vegetables).
mation linked to osteoporosis. This is key, because when the body can’t
TRY THIS: Top ½ cup cooked brown rice maintain a neutral pH, it may remove
with 3 oz cooked salmon; ½ cup canned alkaline calcium from the bones to
black beans, rinsed and drained; 2 Tbsp balance itself.
salsa; and a squeeze of lime juice. TRY THIS: Make healthy fries for two!
Cut 2 large russet potatoes into ½-in.-
EDAMAME thick wedges. Spread out on a nonstick
Half of Americans are low on magne- baking sheet and toss with 2 Tbsp
GETTY IMAGES.

sium, which, like calcium, is stored olive oil, 1 Tbsp chopped fresh rosemary,
in the bones to make them sturdy. and a pinch of salt. Bake until golden
“Magnesium plays a structural role in brown on the bottoms, 30 to 35 minutes.
your bones. It also plays a role in some Flip and bake 10 to 15 minutes more.

DECEMBER 2018 · PREVENTION.COM 29


EVERYDAY HEALTH

Does It Work?
Activated Charcoal
BY STEPHANIE ANDERSON WITMER

A
ctivated charcoal charcoal in skincare,” says Rajani
is the ingredient Katta, M.D., a dermatologist in
of the moment, Texas. It is abrasive, however,
and products that so it may work to exfoliate. As
contain it—black toothpaste for toothpaste, a review in the
and bath bombs, even suppos- Journal of the American Dental
edly better-for-you gray-hued Association found no evidence
ice cream—are being touted as that charcoal toothpastes were
wellness must-haves. Charcoal is efective; in fact, they may dam-
“activated” when heated to high age enamel, discoloring teeth.
temps, making it more porous, SHOULD YOU TRY IT? If you really
and it is said to trap harmful want to. “Unless you have sensi-
substances in or on your body, tive skin, it probably won’t harm
preventing their absorption. you,” Dr. Katta says. “Still, you’re
Activated charcoal has long been better of choosing products with
used to ilter water and treat proven efective ingredients.”
poisonings and drug overdoses BRANDS: Pantene, Garnier, and
in the ER. What’s new are Origins have charcoal beauty
companies’ broader claims, such products ($5 to $30). Colgate
as that it clears acne, detoxiies and Desert Essence make tooth-
the body, whitens teeth, and pastes that contain it ($6 to $20).
controls odors. Here, experts
separate truth from hype. WELLNESS ITEMS
WHERE YOU’LL SEE IT: In under-
BEAUTY PRODUCTS arm deodorants and shoe insoles
WHERE YOU’LL SEE IT: In “detoxify- that claim to squash smelliness,
ing” masks, cleansers, shampoos, salves for bug bites, and charcoal-
and soaps as well as toothpastes. lined bandages, which, the com-
WHAT WE KNOW: “There’s not panies that make them say, speed
much research on activated healing and mask wound odors.

30 PREVENTION.COM · DECEMBER 2018


Zorlex are two of
many brands of ban-
dages ($70 and up).

FOOD & DRINK


WHERE YOU’LL SEE IT:
In burger buns, ice
cream, cocktails,
cofee, and juices,
or as capsules or
powders. Products
claim to detoxify,
cure hangovers, and
even lower choles-
terol or alleviate
GI discomfort.
WHAT WE KNOW:
Activated charcoal is
useful for acute poi-
soning, but “science
doesn’t show that it
removes general tox-
WHAT WE KNOW: Research substantiates ins from the body,” says Kristen Smith,
its odor-controlling abilities, but avoid M.S., R.D., a dietitian and spokesperson
deodorants made with charcoal and for the Academy of Nutrition and Dietet-
essential oils if you have sensitive skin. ics. There’s no evidence that it can treat
No research shows that activated char- hangovers or lower cholesterol; indings
coal calms itchy bug bites, but studies on whether it eases GI issues are prelim-
show that charcoal wound dressings may inary and mixed.
reduce odor and promote healing by SHOULD YOU TRY IT? Probably not, says
drawing out luid and toxins. Smith. “Activated charcoal binds to toxic
SHOULD YOU TRY IT? Yes, depending on substances when you’re poisoned,” she
your issue. It may de-stink your armpits says, “so it can also bind to things you
or sneakers, but ask your doctor before don’t want to remove, like nutrients.”
using charcoal bandages. BRANDS: Pressed Juicery and Dirty
GETTY IMAGES.

BRANDS: PiperWai makes a deodorant Lemon charcoal juices ($6 to $8),


($12 to $17). Charcoal House sells a salve Nature’s Way and Nature’s Bounty cap-
($12). Dr. Scholl’s and Odor Eaters make sules ($6 to $7), and powders online and
shoe insoles ($6 to $19). CarboFlex and in health-food stores ($5 to $20).

DECEMBER 2018 · PREVENTION.COM 31


EVERYDAY HEALTH
Keep your
shoulders
relaxed.

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

32 PREVENTION.COM · DECEMBER 2018


YOUR
TRAINER
& EXPERT
Katy Bowman,
who provided the
instructions and
is shown here,
is a biomechanist
HOW TO DO IT and movement

NERVE STRETCH teacher. She also


directs and teaches
at the Nutritious

1 Spread your arms out wide


in a T shape and make a
“Stop in the Name of Love”
motion with both hands.
Movement Center
Northwest in
Sequim, WA. This
is adapted from
her book Don’t Just

2
Sit There.
Stretch fingers away from each
other and slowly angle your
fingertips back toward your
face. Keep your middle fingers
pointing up and your elbows
pointing down toward the floor.
MOVE BOOSTER
3 Think about reaching the entire
arm bone away from you rather
than pushing your hand away.
You should feel nerves stretching
down both arms.
MAKE THE STRETCH
MORE DYNAMIC:
After holding this
position, exercise your
nerves even more by
bending your wrists,
pointing fingers toward
the floor, then pulling
them back up. Do this
slowly 10 times.

DECEMBER 2018 · PREVENTION.COM 33


EVERYDAY HEALTH

Beauty
Protect Your Skin
in Dry Weather

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

PREP IN THE
MORNING
WAKE UP YOUR SKIN: A few back, and stomach, use a circular
times a week, use a dry brush to counterclockwise motion,” says
exfoliate your body and stimulate Erica Parker, celebrity aesthetician
GETTY IMAGES.

your lymphatic system. “Starting at Michael Todd Beauty.


at your hands and feet, brush your PREVENTION PICK: The Body Shop
skin upward toward your heart in Cactus Long Handle Body Brush
short, irm strokes. For your chest, ($15, thebodyshop.com)

34 PREVENTION.COM · DECEMBER 2018


EVERYDAY HEALTH

SHIELD YOUR
KISSER: “To protect
your smile from the
drying efects of a hot
shower, swipe on lip
balm before turning on
the water,” says celebrity
makeup artist Matin
Maulawizada.
PREVENTION PICK:
Eos Organic Pure &
Free Stick ($4.50
for two, drugstores)

GETTY IMAGES.
USE HYDRATING
CLEANSERS
GO WITH AN OIL: If
your skin lakes even after
you’ve applied lotion, it’s
time to take a closer look at
the products you’re using.
“Avoid cleansers that con-
tain harsh detergents like
ammonium lauryl sulfate,
which can make your
skin dry out faster,” says
Dr. Peredo. A better option?
Use washes enriched with MOISTURIZE TWICE
oil such as argan, jojoba, or
sunlower seed, which both EVERY DAY
cleanse and moisturize.
PREVENTION PICK: Nivea LOTION UP AFTER SHOWERING:
Foaming Oil Body Wash “To ight dryness, look for a body cream formu-
($10, drugstores) lated with ceramides or fatty acids to bind skin
cells and prevent scaly skin,” says Ted Lain, M.D.,
a dermatologist in Austin. “Also look for humec-
tants like hyaluronic acid and glycerin, since they
bring in moisture.”
PREVENTION PICK: Jergens Shea Butter Wet Skin
Moisturizer With Shea Oil ($9, ulta.com)

SOFTEN SKIN OVERNIGHT:


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

DECEMBER 2018 · PREVENTION.COM 37


FOOD

Breakfast
On the Go
“Everything Bagel”
+ Lox Wraps

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

ACTIVE 10 MIN. Spread each flatbread with 3 Tbsp yogurt,


TOTAL 10 MIN. leaving a 1-in. border. Sprinkle with seasoning
MAKES 2 WRAPS mix and scallions. Top with smoked salmon
2 lavash flatbreads and season with ¼ tsp black pepper, then
6 Tbsp Greek yogurt scatter shredded lettuce on top. Fold in
3 Tbsp everything-bagel seasoning mix sides and roll up to enclose filling. Wrap in
2 scallions, thinly sliced parchment or foil and refrigerate up to 1 day.
3 oz sliced smoked salmon NUTRITION (per wrap): 310 cal, 23 g pro, 41 g
Black pepper carb, 6 g fiber, 5 g sugars (2 g added sugars),
1 cup shredded romaine lettuce 7 g fat (2 g sat fat), 16 mg chol, 650 mg sodium

38 PREVENTION.COM · DECEMBER 2018


SWEET RAISINS

CRUNCHY BRAN FLAKES

PLOT TWIST
WE ADDED BANANA SLICES ®, TM, © 2018 Kellogg NA Co.
REALITY CHECK

5 Myths
About Nuts
N
ot too long ago, nuts—
and not just chocolate-
covered ones—were
considered a dieting vice.
Now they’re everywhere, in the form
of nut butters, nut milks, and nut
crackers and cookies as well as end-
less trail mix combos. So what gives—
how nuts should you go with them,
what are your best options, and how
about allergies? Here, experts take a
crack at providing answers.
BY MARTY MUNSON
ILLUSTRATIONS BY ANDREA DE SANTIS
MYTH #1
Almond butter is healthier
than peanut butter.
MYTHBUSTER
Almond butter is not all that different from
peanut butter—or walnut, cashew, or any of the
other nut butters on the market. Both almond
butter and peanut butter contain healthy fats,
some protein, and fiber; while there are a few
slight differences, choosing one over the other
won’t have a big impact on your nutrition, says
Kristen Frie, R.D.N., a dietitian at the Mayo
Clinic Healthy Living Program: “The important
thing is getting the most natural nut butter. It
should have just nuts and maybe a little salt
on the ingredient list.” Things to avoid: partially
hydrogenated oils (a source of unhealthy trans
fat) or added sugars like cane syrup.

DECEMBER 2018 · PREVENTION.COM 41


REALITY CHECK

MYTH #2
Nuts make you gain weight.
MYTHBUSTER Although they are high
in fat and therefore calories, “nuts may
actually help you maintain your weight and
can be helpful in weight-loss programs,”
says Frank Hu, M.D., chair of the department
of nutrition at the Harvard T.H. Chan School
of Public Health. That’s because the fiber,
fat, and protein in nuts may keep you full,
helping you stave off snacking. Stick to
a small handful (about 1 oz) as a serving
size, and if you can’t resist a second or
third portion, buy them in the shell, “so you
have to spend time cracking them,” says
Joan Sabate, M.D., professor of nutrition
at Loma Linda University School of Public
Health. That way your belly has time to
send your brain “I’ve had enough!” signals. MYTH #3
Nuts are a great
source of protein.
MYTHBUSTER Nuts
do have protein, but they
shouldn’t be your primary
source, because there are
ways to get more of it for
fewer calories. “A serving of
almonds provides only
6 grams of protein,” says
Frie. “That’s around the same
amount as an egg, but the
nuts will have double the
calories.” By all means eat
them, but you’ll likely
want to incorporate other
protein sources, such as
soy, avocado, eggs, dairy,
or animal protein, into your
diet. You may also need
to add a protein to your
breakfast if you opt for nut
milk over dairy or soy milk
in your cereal, adds Frie.

42 PREVENTION.COM · DECEMBER 2018


MYTH #4
If you’re allergic to peanuts,
you’re allergic to all nuts.
MYTHBUSTER “It’s possible to have
allergies to both peanuts and tree nuts,
but many people are only allergic to one
or the other,” says David Stukus, M.D., a
fellow of the American College of Allergy,
Asthma, and Immunology. Peanuts are
actually legumes, and they have different
allergy-triggering compounds than tree
nuts like walnuts and pecans. And if MYTH #5
you’re allergic to one tree nut, you may Roasted nuts
not be allergic to all, but some contain aren’t healthy.
similar compounds. “If you’re allergic to
MYTHBUSTER Raw
pecans, you’re very likely to be allergic
to walnuts,” says Sandra Hong, M.D., a ones are best, but that
staff allergist and immunologist at the doesn’t mean roasted
Cleveland Clinic. The same goes nuts are bad for you.
for cashews and pistachios, she says. Since they lose moisture
during cooking, roasted
nuts can be slightly higher
in calories than raw
nuts. And while roasting
may lower the quantity
of some nutrients, a
roasted nut is healthier
than no nut. Opt for a
dry-roasted variety, and
consider those coated in
chocolate a treat rather
than your go-to snack.
And if you don’t like
raw or unflavored nuts,
try cooking with them
instead—use crushed
almonds in place of
breadcrumbs to coat fish,
or swap walnuts in for
croutons on a salad.
BODY

10 THINGS YOU
NEED TO
KNOW ABOUT

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

BY JESSICA BROWN

44 PREVENTION.COM · DECEMBER 2018


BODY

1 YOU NEED AN
EYE EXAM—
EVEN IF YOU’RE
SEEING FINE
Here’s why: Your vision may
be dandy, but that doesn’t
necessarily mean your eyes are
healthy. “People often don’t
realize that many eye conditions,
such as glaucoma and retinal
tears or tumors, can be totally
asymptomatic in the early and
even middle stages,” says
Christopher Starr, M.D., an
ophthalmologist at Weill Cornell
Medicine in New York City. If you SMART MOVE: Get a baseline dilated eye exam by
put off eye exams until you age 40—dilation allows the doctor to check tissues
experience symptoms like in the back of the eye such as the optic nerve and
blurry vision, the damage could macula. See an eye doctor for this, since she will have
already be irreversible. But on formal training in detecting eye diseases. How often
a positive note, the CDC you need follow-ups depends on what your doctor
estimates that early diagnosis finds, but if your eyes are in good condition, you’re
and treatment can prevent half under age 65, and you don’t have risk factors, you
of visual impairment. may not need another exam for three to four years.

2 MORNING
RED EYES COULD
BE A SIGN OF
BIGGER ISSUES
If you wake up with redness only once in a
while, you may simply be tired. Allergies,
air conditioning and fans, and irritating
cosmetics are other common causes. But if
your eyes are always red, see your ophthal-
mologist. Constant redness can be a sign of
SMART MOVE: Log how often you see
redness and tell your M.D., who may refer
you for tests. But don’t panic over a new
red spot: It’s probably a subconjuctival
hemorrhage (burst blood vessel). These are
typically from vomiting or violent coughing
FROM TOP: MARK HOOPER; GETTY IMAGES.

systemic conditions such as diabetes and or sneezing, and usually harmless. But if
autoimmune disease, and there are some you experience them often, talk to a doc-
cancers of the eye that can cause redness. tor to rule out a blood clotting disorder.

46 PREVENTION.COM · DECEMBER 2018


4
BODY

YOUR COMPUTER
LIKELY ISN’T
RUINING YOUR
EYESIGHT
3 LASIK
ISN’T THE
ONLY WAY TO
While some animal studies
suggest that exposure to the
PERMANENTLY blue light emitted by digital devices could be a
CORRECT risk factor for developing age-related macular
YOUR VISION degeneration, the evidence to support this claim
It has helped many people
is not strong, says Rebecca Taylor, M.D., spokes-
attain clear vision without person for the American Academy of Ophthal-
the need for glasses or mology (AAO). “Some companies are marketing
contacts, but like any special glasses and other products that supposedly
surgery, LASIK is not for protect your eyes from blue light, but they aren’t
everyone. People with necessary,” Dr. Taylor says. However, there are
thin or irregular corneas, other eye issues our screens can bring on, such as
severely dry or allergic
eyes, or an extremely high
dry or tired eyes and headaches triggered by long
eyeglass prescription— hours of screen time.
nearsighted or farsighted— SMART MOVE: Increase the magniication of the
might consider other screen to help avoid these issues, and position
options (see below). Side
your computer away from the glare of a window
effects are possible too—
a recent FDA study found or overhead light.
that while the overall TRY THIS!
prevalence of visual symp-
toms decreased, over Every
40% of people reported
new ones such as dry
eyes, nighttime glare,
halos, and starbursts
20
MINUTES
look
after LASIK surgery.
SMART MOVE: Weigh all
your options with an
ophthalmologist. Along
with LASIK, ask about
20FEET
advanced surface ablation away
(known as PRK, LASEK, for
EBK), another common
GETTY IMAGES.

laser procedure that


may be a good choice if
you have thin corneas or
drier eyes.
20
SECONDS

DECEMBER 2018 · PREVENTION.COM 47


BODY

5 YOUR OVERALL HEALTH


AFFECTS YOUR EYES
For instance, high blood pressure can damage
blood vessels in the eyes, and people with diabetes
are at higher risk for various conditions, including
cataracts and damage to the optic nerve that
leads to progressive vision loss and glaucoma.
Sleep apnea is associated with vision problems too.
SMART MOVE: Do what you can to prevent these dis-
eases. Exercising, eating well, and getting quality
sleep—as well as staying caught up on screenings—
go a long way toward protecting your eyes.

6 PHARMACY READERS
MAY NOT BE ENOUGH
Almost everyone needs reading glasses at some point
FACT
CHECK
Wearing glasses
because the eye’s lens hardens with age, making it more does not make
difficult to focus close up, says Roy Chuck, M.D., you more
dependent on
chairman of the Department of Ophthalmology and
them. They
Visual Sciences at Montefiore Health System in
simply correct
New York City. The lens also becomes cloudier your vision, and if
over time, making pupils less sensitive to you find yourself
changes in light—this is why older folks tend wanting to
to need more light to read. But pharmacy wear them more
readers can’t be personalized for often, it’s because
you and, depending on your eye you’re getting
issues, might not be helpful. used to seeing
SMART MOVE: You’ll need a more clearly.
prescription pair if you have a
high degree of astigmatism or
an abnormal curvature of
your cornea. Either way,
GETTY IMAGES (2).

see your doc to find the


right strength
for you.

48 PREVENTION.COM · DECEMBER 2018


BODY

GRAB SOME
SHADES
Over time, the
sun can harm
your vision.
Wear proper sun-
glasses year-round—
ones that block 99%
to 100% of UVA and

7
UVB light—to
help ward off cata-
racts and macular
degeneration. Large
sunglasses and a hat
offer the most protec-
tion from eye cancers
and skin cancer on
the eyelids, says
Rebecca Taylor, M.D.,
spokesperson for the
CERTAIN NUTRIENTS ular degeneration, a American Academy of
CAN PROTECT YOUR deterioration of the Ophthalmology.
EYE HEALTH retina. For people
with a family history
What you consume afects how or diagnosis of macular
you see. Some nutrients are degeneration, Dr. Taylor
known to help with certain eye suggests foods—and, if needed,
issues and prevent disease, but supplements—rich in vitamins C
that doesn’t mean you should and E, the minerals zinc and cop-
run out and buy a “vision- per, and the antioxidants lutein
and zeaxanthin, which may help
boosting” supplement.
prevent or slow the progression
SMART MOVE: The AAO suggests of the disease. A delicious meal
you eat healthfully and supple- with vision-boosting nutrients:
ment according to your specific Serve cold-water fish such as
eye health needs rather than take salmon and mackerel, both of
MITCH MANDEL.

an eye-specific multivitamin. For which are packed with omega-3s.


dry eyes, omega-3 fatty acids can Pair with a side of leafy greens
be helpful for tear production like spinach and kale, which
and may also lower risk of mac- provide lutein and zeaxanthin.
BODY

8 E YE DROPS
ARE NOT
ALL THE
SAME
Standard lubricating
eye drops from the
drugstore might be a
good fix for discomfort
and blurriness. But if
your eyes frequently
feel dry, it’s best to see
an eye doctor to find
out what’s causing
the symptoms and
tailor your treatment,
says Dr. Chuck. It
could be dry eye syn-
drome, which affects SMART MOVE: If the determine which com-
more than 3 million dryness isn’t improving ponent you’re short
women—typically with over-the-counter on and recommend
during or after meno- products, ask your drops to replenish it.
pause, when shifting ophthalmologist if Mild cases of dry eye
levels of estrogen you’ve been using the can often be treated
and progesterone can correct treatment. with OTC drops, but if
alter the makeup of Tears are made up of your dryness is more
GETTY IMAGES.

your tears and dry out three layers—oil, water, serious and persistent,
mucus membranes in and mucus—and prescription eye drops
your eyelids. your doctor can help may be necessary.

50 PREVENTION.COM · DECEMBER 2018


BODY

9 YOUNG

10
PEOPLE
NEED TO
THINK ABOUT
EYE DISEASE
The four major age-related
diseases—macular
degeneration, glaucoma,
cataracts, and diabetic
retinopathy—can all strike
before your senior years,
though you’re more likely CATARACTS ARE
to get macular degenera- VERY TREATABLE
tion after age 60. By age 75, about half of all Americans have
SMART MOVE: Genetics cataracts. “As you grow older, the proteins in
play a role in who and the lens start to clump together, which makes
when ocular disorders
the lens cloudy,” Dr. Starr says.
strike, so tell your doctor if
a family member SMART MOVE: Delay the onset of cataracts by
developed an eye disease making healthy lifestyle choices now, such
at an early age. Ethnicity is as avoiding smoking and wearing UV-blocking
another factor: Glaucoma sunglasses. But if cataracts appear down the
strikes earlier and
road, don’t fret. At the early stages, glasses and
progresses faster in
African Americans, for contacts can help make your vision clearer, and
example, although the surgery can help later on.
reason is still unclear.
JIESH PATEL.
HEALTH

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

52 PREVENTION.COM · DECEMBER 2018


HEALTH

Your coworker sprays you with a


sneeze as she shules past your desk.
Your spouse comes home sniling.
You have that awful sinking feeling:
It’s only a mater of time before you
too are down for the count.
The average American year you’re not stuck
adult is saddled with at home, red-eyed
two or three colds per and wrapped in your
year, according to the duvet. With our pre-
CDC (kids can get up vention strategies—
to 10), and between and ways to get well
5% and 20% of us get faster if you do get
the flu. Colder temps, ambushed—you’ll be
combined with low ready for whatever
humidity, make for a comes your way.
perfect environment
for these viruses to
spread, so no surprise
that we tend to get
sick in the winter—
especially given
the masses of people
huddling together
indoors, passing their
germs back and forth.
The good news is,
you can make this the
4 WAYS TO
B O O S T YO U R
IMMUNITY
54 PREVENTION.COM · DECEMBER 2018
DO THIS & NOT THAT
Wash well Don’t touch your face
Only 5% of people washed their Shaking hands, then rubbing your
hands long enough to kill germs and eye or biting a nail, is how you intro-
bacteria, one study found. Scrub duce germs into your system.
with soap and water for 15 seconds.
Never reuse a tissue
Sanitize Even if you’re using the unsoiled
Keep a bottle of gel in your purse edges, it’s just too easy to touch
and car, and reach for it when soap the wrong part and spread germs
and water aren’t available. around. The rule: one use and done.
Swipe with wipes Avoid sleeping with a sickie
When someone in the house is sick, Love him, but leave him (for a few
annihilate germs on high-touch days after he first sniffles). While
items like remotes, doorknobs, and you may already be infected, you’ll
phones with an alcohol-based wipe. stay healthier on the couch.
SOURCES: NICHOLAS VAN SICKELS, M.D., ASSISTANT PROFESSOR OF MEDICINE
AT TULANE UNIVERSITY; WILLIAM SCHAFFNER, M.D., INFECTIOUS DISEASE EXPERT AND
PROFESSOR OF PREVENTATIVE MEDICINE AT VANDERBILT UNIVERSITY

1 2 3 4
DRINK UP GET MOVING GO TO BED TAKE
Stay hydrated to Exercise also keeps EARLIER PROBIOTICS
keep your immune your immune Skimping on sleep Good bacteria help
system in top system humming. lowers resistance. produce protective
germ-slaying In one study, One study found immune cells, says
shape. That’s even people who worked that adults who Chris D’Adamo,
more important out at moderate slept six hours or Ph.D., director of
when your body intensity called in less per night were research at the Cen-
loses water through sick half as often four times as likely ter for Integrative
a sweaty fever, a as those who didn’t to catch a cold. Medicine at the
runny nose, and exercise. Walking, Prioritize sleep, and University of Mary-
teary eyes. Carry running, skating— don’t push yourself land School of Med-
a water bottle and it’s all good. if you feel sick— icine. Try unsweet-
sip often. listen to your body’s ened yogurt or a
call for rest. supplement.
HEALTH

EVEN IF YOU’RE
5 ent cold virus right after
RARELY ILL, A FLU
SHOT IS USEFUL
TRUTHS you’re over the first one.

It can protect you, but just as


important, the shot lowers
ABOUT IT’S OK TO SNUGGLE
WITH YOUR PETS
the odds that you’ll pass flu
germs to kids and those who
GETTING A little sympathy from your
fur kids is great when you
are immunocompromised.
Each year an average of
SICK feel like garbage, so go ahead
and cuddle up, says William
20,000 children under 5 are Schaffner, M.D., professor
of choice liberally. Chronic of preventative medicine at
hospitalized because of flu stress ups your risk of getting
complications, and some die. Vanderbilt University. It’s very
sick, suggests research in unlikely that you will pass a
The CDC recommends that Proceedings of the National
everyone 6 months old or cold or flu to one another.
Academy of Sciences.
older get the vaccine.
YOU CAN’T GET THE THERE’S NO
SELF-PAMPERING SAME COLD TWICE NEED TO TOSS YOUR
CAN HELP That means your husband TOOTHBRUSH
YOU STAY WELL won’t reinfect you with the The brush you used while
Whether it’s yoga, a Netflix cold you gave him — once you had a cold cannot
binge, or seeing only your you fight it off, you’re reinfect you, say researchers,
least dramatic friends, use immune. The bummer? It is because you’ve got immunity
your relaxation technique possible to catch a differ- to that particular virus.

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

Zinc  Vitamin C Saline Elderberry


The mineral may While not a Irrigating your nos- This centuries-old
bolster cells that surefire cure, trils may help clear remedy has antioxi-
attack viruses. research suggests out some of the cold dants with antiviral
Starting in the it’s worth a virus before it repli- properties and
first 24 hours, shot. Take 500 mg cates, and a bedtime may reduce sinus
take 50 mg to every two hours. rinse can help pre- swelling. Choose
200 mg per vent that postnasal lozenges, tablets, or
day with meals, drip that makes you a low-sugar liquid.
in lozenge or cough. Try a neti
tablet form. pot, a sinus bottle
rinse (like NeilMed),
or a saline spray to
moisten nasal linings.

DECEMBER 2018 · PREVENTION.COM 57


HEALTH

COLD VS FLU
Uh-oh. You have that spacey, tired feeling with a side of throat tickle.
Is a cold coming on, or will you be flattened by the flu?
Figure out what ails you so you can hit the road to recovery:

SYMPTOMS
Your symptoms show up primarily You have symptoms both above and
above your neck: runny nose, cough- below your neck. You’ve got all the signs
ing, sore throat, slightly swollen of a cold plus a fever over 100°F, chest
glands, and other aches and pains. coughs, chills, and fun stuff like vomit-
ing, diarrhea, and full-body aches.

SEVERITY
You feel mildly icky, and things get The flu hits you like a speeding train. You
worse slowly. The first signs might may first feel feverish at work, and by
include slight aches, a scratchy throat, a the time you get home you can barely
headache, and/or a low-grade fever. muster enough energy to climb your
porch steps. Every inch of you aches.

CAN YOU GET OUT OF BED?


Yes, and you can walk around. Though Absolutely not—you’re flat on your
you might not want to commute to work back. Extreme fatigue is going to
or schlep the kids, you can manage. incapacitate you for at least a few days.

WHAT NEXT?
Take it easy and rest up. Keep a water Plan to hunker down for three to
bottle attached to your hip and sip, sip, seven days, and ask your M.D. to call
sip. Popping a pain reliever like ibupro- in an RX for Tamiflu ASAP. “If taken
fen or acetaminophen may temporar- within 48 hours, it will help you get
ily perk you up. A cold can follow you better sooner and reduce the chance
around for as many as 10 days, but that you’ll pass the virus to others,”
you don’t have to quarantine yourself says Dr. Schaffner. You can go back to
the entire time. Once you start feeling normal life 24 hours after your fever
better, you’re no longer very conta- recedes on its own, but you’ll proba-
gious, so you can head back to work as bly be moving slowly for a bit.
long as you’re up for it.

58 PREVENTION.COM · DECEMBER 2018


C A L L T H E D O C I F:
1 2 3 4 5
You have You have a You’re Coughing Upper-
trouble fever experiencing persists longer respiratory
breathing higher than severe than 10 days, symptoms
or can’t eat 100.4°F. vomiting. is driving you last more
(call ASAP). crazy, or is than a week or
making it hard 10 days.
to sleep.
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WEIGHT

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

62 PREVENTION.COM · DECEMBER 2018


WEIGHT

he word “metabolism” gets thrown around a lot,


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

Food matters
1 What to eat and when!
As your body digests some- eating every three to four
thing, your brain factors in hours is ideal. And yes,
the nutrients in that food, breakfast is key: People METABOLISM
your digestive hormones, who skip it tend to have BASICS
and your level of activity as a surge of the hunger Step 1:
it decides whether to use hormone ghrelin later You eat.
those calories immediately on, leading to nighttime Step 2:
or store them for later. The munching that can disrupt The food is broken
pace at which calories are metabolism and sleep. down by the body into
used is called your meta- And food choices are simple forms of
bolic rate, and a few things carbohydrates, fat,
important. Limit low-
and protein.
affect it. First, how much nutrient items like sweets
do you eat? Consistently and chips—they’re rapidly Step 3:
consuming more calories The calories in those
digested, leaving you hun-
components are
than your body needs gry again soon. Instead, converted to energy,
means a lot of energy isn’t chow down on fiber-rich which is then used by
used; that excess is stored picks (whole grains, lots your cells and tissues
as fat, which shows up as of fruits and veggies) and to grow and repair
weight gain. When you eat plenty of protein, which themselves.
is a factor too. In general, will keep you full longer.

DECEMBER 2018 · PREVENTION.COM 63


WEIGHT

The right moves can kick


2 your metabolism into gear
Besides healthful food, bolic rate. It also produces
there’s nothing your afterburn, which means you
metabolism likes more than continue to torch calories HOW YOUR
exercise—the more you even once you’ve finished CALORIES ARE PUT
move, the more calories you a workout. Do 20 to 30 TO WORK
burn. Hormones play a role: minutes of this at least three 60% to 75%
Working out speeds your times a week; vary interval are turned into fuel to
metabolism by increasing times and intensity depend- power organs like the
levels of testosterone, ing on how fit you are. heart, lungs, and brain.
growth hormone, and other 2) Build muscle: It burns 15% to 30%
hormones that suppress four times as many are used as you move,
appetite. Exercise also helps calories as fat, so the whether that’s walking
you sleep better, which fur- more muscle you have, the on the treadmill or
ther keeps your metabolism more calories you burn. dusting the house.
chugging along because Aim for at least two weight
good sleep helps balance workouts per week.
10%
are burned as
metabolic hormones. 3) Just move: All the little you digest food and
Here’s your three-point motions you do—walking beverages.
exercise plan: to the bathroom, fidgeting
1) Do cardio: Interval during meetings—expend
training (repeated spurts calories. One study found
of high-intensity activity
with short rest periods in
between) is great for burning
fat and raising your meta-
that people who did lots of
these types of movements
burned up to 2,000 more
calories a day—wow!
420
YOUR BRAIN ALONE NEEDS
THIS MANY CALORIES A DAY
JUST TO KEEP FUNCTIONING.

Jillian Michaels’s 3 Hinge at the hips to place both


Power Move hands on the floor in front of you.
4 Jump back into plank position
The best-selling fitness expert is a with arms straight under shoulders and
fan of the long jump with crawl-back, abs tight.
which incorporates every muscle
5 Walk hands backward toward feet,
group, making you stronger and setting keeping your legs as straight as possible
you up for a faster metabolism. and lifting tailbone toward the ceiling.
1 Stand with feet hip-width apart. Stand and repeat the whole move for 30
2 Perform a long jump: Bend knees seconds; that’s one set. Do three sets.
and, swinging arms, take off and land as For more great moves, download the
far forward as you can, on both feet. My Fitness app by Jillian Michaels.

64 PREVENTION.COM · DECEMBER 2018


3
The stress
and sleep
factors
Learning to manage
stress is critical: Long-
term stress triggers
the release of hor-
mones that mess with
your digestion, meaning
food isn’t used as effi-
ciently and metabolism
slows. Snoozing enough
is also important—
when you’re sleep-
deprived, your body
goes into conservation
mode and doesn’t
burn as many calories.
Of course, stress
disrupts sleep, and
poor-quality sleep can BUT DON’T PANIC IF YOU’VE
leave you frazzled and
irritable. Make it a daily
GAINED A LITTLE WEIGHT
priority to de-stress for If you can’t eat as much slower metabolism.
a few moments with without putting on a • GENETICS: Some
yoga or meditation few pounds, it’s not people simply have a
and, if you can, take a your imagination: slower metabolism.
vacation or staycation. • AGE: We lose muscle • YOUR GENDER: Men
More than half of U.S. mass as we get older; tend to have less body
workers have unused this slows metabolism fat and more muscle
vacation days, despite because fat accounts than women of the
studies showing that for more of our weight same age and weight.
and burns fewer calo-
time off can boost
ries than muscle. But take heart! The life-
happiness, strengthen
relationships, and, • MENOPAUSE: The hor- style changes within
monal changes, such as these pages can help.
yes, ease stress.
a dip in estrogen levels, In the meantime, be
may contribute to a gentle with yourself.

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

Holiday
stress,
Reclaim the season!
For every type of pressure you feel, there are
easy, expert-approved strategies
that can help you find your Zen again.
BY EVELYN SPENCE
T
here seem
to be two
versions of
the holidays:
One portrays this time
of year as the happiest,
while the second is a
whirlwind of strained
budgets and family
fights. Nearly 70% of
us are stressed during
the season, according
to the American Psy-
chological Association.
“The holidays bring
together almost all of
our pressures into one
short period of time,”
says Tarane Sondoozi,
Psy.D., a psychologist
serving as an employee
assistance provider at
Scripps Health in San
Diego. But it is possible
to sidestep the stress—
GETTY IMAGES.

you just need real-


world solutions, and
you’ll find them here.
DECEMBER 2018 · PREVENTION.COM 67
WELLNESS

Trying to Do It All they shopped for holiday gifts, the


It’s become more difficult to write participants’ heart rates jumped 33%
of the idyllic holiday as unrealistic and they felt fatigued after 32 min-
when social media delivers us photos utes. It’s no wonder a Pew Research
of friends’ and bloggers’ seemingly Center survey found that only 1%
impeccable celebrations. In fact, one of Americans list shopping as their
survey found that 44% of people strive favorite holiday activity.
for holiday perfection, and 32% end Strategy: ORGANIZE YOUR SHOPPING
up disappointed. INTO MANAGEABLE CATEGORIES.
Strategy: START BREAKING SOME To make it less overwhelming, sort
TRADITIONS. “When it comes to through who you’re buying gifts for
decorating, giving gifts, and upholding and research what you’d like to get
traditions, women in particular often each person before leaving the house,
feel like they have to do everything,” says Sara Skirboll, a shopping and
says Pamela Regan, Ph.D., a psy- trends expert for RetailMeNot. Next,
chology professor at California State plan three to five different shopping
University, Los Angeles. But do you? outings rather than one long day of
Keep your most cherished traditions, spending. “Visit the mall one after-
like caroling or cooking latkes, and noon and get everything you need
simplify the rest. “Creating newer, there, hit a boutique store another
easier traditions takes the pressure of day, and then plan to spend, say, three
of how things should be,” says Regan. different shopping sessions online,”
Decorate the living room rather than Skirboll says. This way, you can tackle
the whole house, and invite close your gift list without feeling exasper-
friends over for tea rather than hosting ated and unorganized by the end of a
a party. You never know which new long day (and, as an extra perk, you’ll
customs will stick around for genera- have fewer bags to carry!).
tions to come. And no matter where you end up
shopping, prep yourself for the chaos
you’ll encounter. “You may need to
A Mile-Long Gift List remind yourself that this time of year
There’s so much stress around gift- requires a little extra patience,” says
giving: inding the perfect presents Scott Bea, Psy.D., a practitioner of
for family, plus the murky gray areas— cognitive-behavioral psychotherapy
what should you give your daughter’s at the Cleveland Clinic. “Try to
dance teacher? Should all of your observe others without judgment,
neighbors get a present? and know that everyone else is out
When eBay researchers strapped there for the same reason you are—
biometric devices to 100 people as to have a happy holiday.”

68 PREVENTION.COM · DECEMBER 2018


Your Budget Is Stretched
Once you’ve organized your shopping
strategy, the next step is paying for
all those gifts—not to mention all the
decorations, food, and travel costs that
come with the season. One Coinstar
survey of 2,000 Americans found that
65% of people set a holiday budget, but Stress-Free
77% expect to exceed that budget. That’s
stress waiting to happen.
Strategy: GENTLY RESHAPE EXPEC-
DIY Gifts
TATIONS. That means your own and Make one (or all!) of these easy
other people’s. Determine ahead of homemade food gifts from Amy
time how much you’ll spend on each Gorin, a registered dietitian nutri-
tionist based in New York City.
person you’re giving a gift to, says
Skirboll. “With groups of friends, you Candied Trail Mix
can suggest a gift exchange in which Mix 1 cup unsweetened pecans and
every person draws a name and gives ½ cup candied ginger. Toss with
a sprinkle of cocoa powder, then
a gift only to that person,” she says. distribute mix into small plastic bags
“And remember, homemade presents tied with ribbon.
are often more cherished than store-
bought ones, and much less expensive.” Overnight Oats Kit
Place ½ cup rolled oats, 2 Tbsp
(See right for easy ideas.) When it
shredded coconut, and 1 tsp
comes to your children’s wish lists, if unsweetened cocoa powder in a
what they want is too expensive, be mason jar. Place 2 Tbsp pistachios
caring but honest about it. This can be in a plastic bag and tape to the jar.
a good lesson for them in managing Write these instructions on a tag:
“Add ¼ cup low-fat milk and ½ cup
expectations. You can also use this as
plain low-fat Greek yogurt; mix,
an opportunity to highlight the spirit of cover, and refrigerate overnight. Top
the season by helping them make small with pistachios.” Tie the instructions
gifts for others, Skirboll suggests. to the jar with a ribbon.
To cut down on travel expenses, con-
Homemade Pizza Spice
sider lying on Christmas Eve, Christmas Combine 2 Tbsp dried oregano,
Day, or New Year’s Eve; since most peo- 1 Tbsp dried basil, 1 Tbsp dried
ple travel before or after these days, lower rosemary, 1 Tbsp dried onion flakes,
GETTY IMAGES.

demand means airfare discounts. You 1 tsp garlic powder, and ½ tsp red
may also save by renting a car through pepper flakes. Place in a small spice
jar and gift with a pizza cutter.
Costco—its travel site generally has bet-
ter deals than you’ll ind at the airport.

DECEMBER 2018 · PREVENTION.COM 69


WELLNESS

An Overpacked Schedule ageable alternative. For instance: “I’m


Not only do you have a ton to do, but touched you wanted to include me at
you’re likely trying to do it all at once. your party, but this weekend is packed
“Your mental health is like a bank for me. What if we celebrate by walking
account,” says Lisa Hardesty, Ph.D., a around the lake next week with hot
clinical psychologist with Mayo Clinic cocoa?” If you can’t it everything in,
Health System. “This time of year, most send a handwritten note or a bottle
people have too many withdrawals that of wine ahead of time to let the hosts
stretch us thin.” know you’re still thinking of them.
Strategy: FINALLY PRACTICE MIND-
FULNESS. You’ll actually feel more
efficient if you do: Research shows that Loneliness
multitasking can reduce productivity Perhaps you’re not close with your fam-
by 40%. See below to get started, and ily or you still feel the aching absence of
give yourself permission to ind time your mother, who passed away.
for yourself if there’s still too much to Strategy: FIND TIME TO VOLUNTEER.
do. Sondoozi recommends letting your A study in the Journals of Gerontology
loved ones down gently by declining found that recent widows who started
requests while ofering a more man- volunteering at least two hours per
week lowered their
feelings of isolation
to a level similar to
Fine-Tune Your Mindfulness married people who
volunteered. “Taking
No more excuses: calm and focus. To time to help others
Make it a mission get started, focus on gets you out of the
to actually med- a single point, like house, provides a shift
itate this month. your breath. Then let in perspective, and
Research shows it it slip away so you forces you to interact
can help ease anxi- can just be present. with others,” says
ety and depression, When your mind Adam Fried, Ph.D., a
and in one study, starts to wander clinical psychologist
scans showed to your to-do list, based in Phoenix.
that meditation bring it back to that In fact, simply
improved communi- single point and lending a hand to a
cation in parts of the begin again. Simple relative, friend, or
brain that maintain enough, right? even a stranger has its
beneits, and research
shows it can mitigate

70 PREVENTION.COM · DECEMBER 2018


the impact of stress. Reach out and ask that 33% dread political conversations
someone if he or she could use help or with them and 16% don’t want to host.
company—or simply invite the person Strategy: GIVE YOURSELF A NEW
to your own celebrations. Most people SCRIPT. Before a family reunion, think
don’t make their loneliness known, but about how you’ll answer possible
you can be the one to make it better. questions, says Regan. This way, you
won’t be stunned when you’re hit with
an inquiry you’d rather not answer
Family Drama (“Do you think you’ll ever remarry?”
You have the uncle who shouts about “How much did you pay for your new
politics across the dinner table, and house?”). If things get out of control,
the cousin who returns every kind ges- put your foot down by saying, “I love
GETTY IMAGES.

ture with a complaint. Although nearly you, but let’s not discuss this right
90% of Americans plan to spend now,” recommends Judith Orlof,
the holidays with extended family or M.D., a UCLA psychiatrist and author
friends, Consumer Reports data shows of The Empath’s Survival Guide.

DECEMBER 2018 · PREVENTION.COM 71


REPORT

THE

BREAKTHROUGHS OF

IT’S AN EXCITING TIME FOR MEDICAL RESEARCH.


HERE, SOME OF THE MOST STRIKING INNOVATIONS THAT
HAVE THE POTENTIAL TO CHANGE YOUR LIFE.
BY MEGHAN RABBITT
I L L U S T R AT I O N S B Y C H R I S G A S H
MEDICAL
DRONES
You’ve heard about One San Francisco–
the possibility of drone based company
drop-offs of your called Zipline plans on
Amazon Prime pack- expanding the drone
ages. But soon drones blood deliveries it’s
might be door- been doing in Rwanda
dropping things like to the U.S.; another
medication, shuttling company, Flirtey,
blood to hospitals, and will soon start
even delivering blood dropping heart-
and biopsies to labs for jolting defibrillators
speedier test results. in response to 911
In May, the Federal calls in Reno, NV,
Aviation Association which could let
approved 10 new bystanders perform
drone projects— effective first aid.
many of which will be
used for health care.

DECEMBER 2018 · PREVENTION.COM 73


REPORT

and warding off


disease. Now
biologists have
engineered syn-
thetic bacteria
patients can ingest
that break down a
naturally occurring
amino acid in the
blood. Most of us
have gut bacteria
that can do this on
their own, but for
people with a rare
disease called PKU,
it doesn’t happen,
and the resulting
toxic buildup in the
blood can damage
neurons, leading
to developmental
delays, mental
disabilities, and
psychiatric disor-
ders. Clinical trials
of the synthetic
ENGINEERED biology-based

BACTERIA medical treatment


on humans have so
“Microbiome” has far been successful,
become a buzzword and it may be the
in medicine, and for first of its kind to
good reason: Scien- be approved by the
tists have made big FDA. Microbiome
strides in the past experts say this
few years when it could lead to more
comes to learning engineered-bacteria
about the crucial treatments for issues
role gut bacteria from infections to
play in both causing inflammation.

74 PREVENTION.COM · DECEMBER 2018


MEDICAL
CONTACT
Goodbye,
LENSES
annoying eye
drops; hello, NEEDLE-
smart contacts.
Researchers
conditions that
currently require
FREE
at Boston
Children’s Hos-
intensive use
of eye drops
INJECTIONS
or in-office Imagine this: Instead
pital and Mas-
sachusetts Eye injections. The of giving you a shot,
& Ear (Harvard contacts, which your doctor uses a
Medical School don’t affect device with a tiny
affiliates) have vision, can nozzle at its tip to
developed a release medica- inject a high-pressure stream of medi-
contact lens tion for days to cation or a vaccine. The stream, as thin
designed to weeks at a time. as a strand of hair, exits the device at
release medica- They’re being the cruising speed of a commercial jet
tion slowly into extensively and enters your skin, causing little or
the eye. These tested before no pain. An app tracks your dose and
lenses could going through any side effects and uploads the info
help treat glau- a clinical trial. to the cloud for you and your doc. This
coma, diabetic might sound too good to be true (par-
retinopathy, ticularly if you’re needle-phobic), but
inflammation, an MIT startup has created exactly that
vein occlusion, device, called Prime. The developers
and a number are looking for partnerships and hope
of other eye to roll it out in the next couple of years.

DECEMBER 2018 · PREVENTION.COM 75


REPORT

that runs on stom-


ach acid (amazing!).
Research shows that
it could help diag-
nose stomach bleeds,
identify the microbes
in your gut (which
SENSORS could help docs
THAT YOU get a better sense
of your immune
SWALLOW response), and even
sense cancerous
This year, researchers
from Australia devel-
DNA way before you THE FIRST
oped an ingestible
sensor that can mea-
start having symp-
toms. It’s building on FDA-APPROVED
sure and track gases
technology another
company created
CANNABIS DRUG
in the intestines, last year: a pill with Medical marijuana is having
allowing doctors and a sensor that’s part a moment. Over the last few
scientists previously of an FDA-approved years, 30 states (and counting)
impossible insight treatment for certain have legalized the medical and
into the digestive mental illnesses to recreational use of the plant.
system. The sensor help patients (and This year the FDA approved the
is a pill with elec- their doctors or care- first drug that contains cannabis
tronic components givers) track if and (an active ingredient derived
that detect, process, when they’ve taken from marijuana), which will
and transmit info, their meds. Ingestible be used to treat seizures
as well as a battery sensors are still in the associated with two rare and
very early stages of severe forms of epilepsy.
development, but the With multiple cannabis-based
medical community drugs in development for
is pretty sure this is serious dis-
an area that’s going eases like
to explode. One cystic
research report found fibrosis, this
that the market for approval is the
them was expected first of what
to grow from $198 will likely
million in 2015 to be many.
$678 million by 2022.
better sense of your
blood pressure over
time than if she’s just
taking a reading at
your appointment,” cheaper than others on
says Susan Elizabeth the market. Real-time
Spratt, M.D., associate glucose monitoring can
professor of medicine help diabetic patients
at Duke University. make better lifestyle
choices: “It’s one thing
…BLOOD for your doctor to tell
SUGAR you to avoid ice cream
Millions of Americans and another to see
with diabetes have to that number climb
prick their fingers up after you indulge,” says
to 10 times a day to Elena Toschi, M.D.,
monitor their glucose a staff physician for
levels—which studies
NEW WAYS have shown may lead
adult diabetes at Joslin
Diabetes Center in
TO MONITOR… them to avoid checking
their levels as often as
Boston.

…BLOOD they should. Continu- …BODY FAT


PRESSURE ous glucose monitors AND BODY
Docs typically recom- (CGMs) let people with MASS INDEX
mend that those with diabetes monitor glu- FitBit’s new Aria 2 is a
high blood pressure cose in real time, day or scale that tracks body
check it at home to night, without a finger mass index (BMI), lean
help prevent heart stick. Late last year, a mass, and body-fat
attacks and strokes, new CGM, called the percentage. Dr. Spratt
but personal blood FreeStyle Libre, was explains that BMI is a
pressure machines released: Worn on the better measurement
haven’t been easy to back of the upper arm, than weight because
use. Now there’s the it’s smaller (the size of it takes into account
Omron HeartGuide, two stacked quar- a patient’s height.
the first wearable ters) and significantly “Being able to
blood pressure mon- monitor BMI at home
itor, which looks like helps patients stay on
a smart watch. “It track,” she says.
provides a log, which
gives your doctor a

DECEMBER 2018 · PREVENTION.COM 77


REPORT

A SYSTEM
TO PREVENT
HAIR LOSS COMFIER
FROM CHEMO MAMMOGRAMS
For many cancer patients under- Mammograms can reduce a
going chemotherapy, losing woman’s chance of dying from
their hair adds another layer of breast cancer. Yet research
pain to an already difficult shows that one in four women avoids them,
experience. But a new helmet- in part because of the physical discomfort.
style hat filled with a gel coolant Enter GE Healthcare’s new mammogram
(chilled to about 25°F) has been machine, called the Senographe Pristina.
shown to narrow the blood It makes that uncomfortable breast
vessels beneath the skin of the “smooshing” more bearable with a wireless
scalp, reducing the amount of remote control that enables patients to
chemo medicine that reaches adjust the compression with a technologist’s
the hair follicles and making hair guidance. It also has a thinner image detec-
less likely to fall out. Patients tor that requires less hard, cold material to
wear the cap before, during, and touch patients as well as armrests instead
after treatment. The FDA first of handgrips so women can relax their mus-
approved a scalp-cooling cles during the exam. These new mammo
system in 2015 for patients machines are found at only 310 facilities
with certain cancers and last in the U.S. right now, but GE Healthcare
year expanded clearance to estimates that hundreds more will be avail-
some others. able globally in 2019.

78 PREVENTION.COM · DECEMBER 2018


SMART-IMAGING
COMPUTERS FOR
CANCER PREDICTION
Researchers at Case biopsies that have the lead researcher
Western Reserve already been collected on this technology.
University have dis- to give patients “We’ve shown that
covered how to train more accurate diag- this works the same
computers to quickly noses and treatment way in early-stage
and accurately plans,” says Anant breast cancers as
predict which lung Madabhushi, a well as head and neck
cancer patients will professor of bio- cancers,” he says.
benefit from chemo- medical engineering
therapy and which at the Case School
may be able to avoid of Engineering and
the intense treat-
ment. By looking at
the “spatial architec-
ture” of immune
cells in biopsy
tissue—essentially,
their shapes and
patterns—these
computers can deter-
mine which cancers
are aggressive (and
would respond well
to chemotherapy)
and which ones are
less aggressive.
“Clinicians don’t
have a good way of
deciphering this
right now, and it’s an
easy way to look at
FOOD

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

Mocha
Meringues
recipe, pg. 87

1 Bake Without Guilt


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

Apricot and
Pistachio Biscotti
recipe, pg. 87

PHOTOGRAPHS BY
MIKE GARTEN
RECIPES BY THE
PREVENTION TEST KITCHEN

DECEMBER 2018 · PREVENTION.COM 81


FOOD

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

WHITE BEAN AND


CUCUMBER SALAD
ACTIVE 10 MIN.
TOTAL 10 MIN.
SERVES 8
White Bean
and Cucumber
¼ cup fresh lemon juice Salad
3 Tbsp olive oil
1 tsp ground sumac
Kosher salt and pepper
2 15-oz cans low-sodium
small white beans, rinsed
4 Persian cucumbers or
¾ seedless cucumber,
thinly sliced
3 scallions, thinly sliced
¾ cup flat-leaf parsley,
chopped
In a large bowl, whisk
together lemon juice, oil,
sumac, ¾ tsp salt, and
½ tsp pepper. Add beans
and toss to coat, then
toss with cucumbers and
scallions. Fold in parsley.
NUTRITION (per serving):
155 cal, 6 g pro, 21 g carb, 6 g
fiber, 2 g sugars (0 g added
sugars), 5 g fat (0.5 g sat fat),
0 mg chol, 260 mg sodium

82 PREVENTION.COM
Vegetable Torte
turn page for recipe
FOOD

VEGETABLE TORTE 4 oz thinly sliced sharp drizzle with remaining


ACTIVE 15 MIN. provolone cheese ½ Tbsp oil, and season with
TOTAL 45 MIN. 1 plum tomato, thinly sliced ¼ tsp each salt and pepper.
SERVES 8 1 oz Parmesan cheese, Top with remaining onion,
grated (about ¼ cup)
1 Tbsp olive oil, plus more tomato, and remaining pro-
for the pan 1. Heat oven to 425°F. Oil volone. Arrange remaining
½ small butternut squash a 9-in. springform pan. squash on top and sprinkle
(about 1 lb), peeled and Arrange half of squash in with Parmesan.
thinly sliced
the bottom of the pan, in 3. Cover with foil, place
1 red onion, thinly sliced
concentric circles. Top with on baking sheet, and bake
1 small bunch kale, thick
half of onion, then half of 20 minutes. Uncover and
stems discarded and
leaves cut into 1-in. pieces kale. Drizzle with ½ Tbsp oil bake until tender and top is
Kosher salt and pepper and season with ¼ tsp salt. browned, 8 to 10 minutes.
1 medium yellow potato Top with potato and half of NUTRITION (per serving):
(about 6 oz), thinly sliced provolone cheese. 140 cal, 7 g pro, 14 g carb, 2 g
2. Top with remaining kale, fiber, 2.5 g sugars (0 g added
sugars), 7 g fat (3.5 g sat fat),
12 mg chol, 305 mg sodium

ANGEL FOOD CAKE


WITH TROPICAL
FRUIT SALAD
ACTIVE 10 MIN.
TOTAL 20 MIN.
SERVES 10
2 mangoes, cut into pieces
½ pineapple, cut into pieces
1 cup pomegranate seeds
1 tsp finely grated lime zest
2 Tbsp lime juice
1 angel food cake
Yogurt and toasted
coconut, for serving
1. In a large bowl, toss fruit
with lime zest and juice.
Let sit, tossing occasionally,
at least 10 minutes.
2. To serve, slice cake and
top with fruit and any
juices. Serve with yogurt
and coconut if desired.
NUTRITION (per serving):
165 cal, 3 g pro, 39 g carb, 2 g
Angel Food fiber, 26 g sugars (9.5 g added
Cake With sugars), 1 g fat (0 g sat fat),
Tropical Fruit 0 mg chol, 255 mg sodium
Salad
3 A Social-Eating
Strategy
Your coworker brought
Light rum
+
lime
her prize-winning mashed juice
potatoes to the office +
holiday party, and you feel soda Campari
+ +
like you should try some. mint soda
You don’t want to be rude! +
Put the spuds on your plate orange
before you help yourself to slice
anything else. Savor a few
bites while you catch up
with her, then cover what’s
left with a good-for-you
food like roasted cauliflower
or string beans. By the time
you rediscover the potatoes,
you’ll be full.

4 Be Smart
About the
Hanukkah Spread
In addition to copious
amounts of fried foods
(doughnuts, latkes), many
feasts include cold poached
salmon—a high-protein,
lower-calorie alternative to
just about everything else
on the menu. Start with a
6
Time for a Toast
serving the size of a deck of
It is the season of celebrations, but make sure that an
cards, and when you’re fin-
open bar doesn’t ruin the rest of your plans. How? Think
ished with it, pick one or two
quality, not quantity. Sip a top-shelf spirit with club
other dishes you’re craving.
soda, citrus, wine, or Champagne (up to two glasses).
Remember, 1.5 oz of most hard liquors is about

5 What About
Leftovers?
Bust out the Tupperware
100 calories; a fruit juice mixer adds another 100-plus.
Ask the bartender for one of these celebratory combos:

and freeze the temptations. Apple Light rum Gin + Campari


That way you’ll have to thaw brandy + + lime juice lemon juice + soda +
before you dig in, which vermouth + soda + + sparkling orange slice
will give you ample time to + soda mint (above) wine + (above)
strengthen your willpower. lemon twist

DECEMBER 2018 · PREVENTION.COM 85


FOOD

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

1. Heat oven to 350°F. Line Roll half the dough into


2 baking sheets with parch- 1-in. balls (about 1 rounded
ment paper. In a medium tsp each) and then roll in
bowl, whisk together flour, sugar to coat. Place the
baking powder, baking balls on the prepared bak-
GINGER CRINKLES soda, and salt. ing sheets, spacing them
ACTIVE 30 MIN. 2. Using an electric mixer, 2 in. apart.
TOTAL 1 HR. 30 MIN.
beat butter and 1 cup sugar 4. Bake, rotating the posi-
PLUS COOLING
MAKES 6 DOZEN in a large bowl until light tion of the pans halfway
and fluffy, about 3 minutes. through, until puffed,
2¾ cups all-purpose flour
Beat in egg, molasses, and cracked, and set, 8 to 10
1 tsp baking powder
ginger. Reduce the mixer minutes. Let cool 2 minutes,
1 tsp baking soda
speed to low and gradually then transfer to a wire rack
¼ tsp kosher salt
add flour mixture, mixing to cool completely. Repeat
¾ cup (1½ sticks)
unsalted butter, until just incorporated with remaining dough.
at room temp (dough will be soft). Refrig-
NUTRITION (per cookie): 55 cal,
1½ cups sugar erate until firm enough to 1 g pro, 9 g carb, 0 g fiber, 5 g
1 large egg handle, about 1 hour. sugars (5 g added sugars), 2 g
¼ cup molasses 3. Place remaining ½ cup fat (1 g sat fat), 8 mg chol,
1 Tbsp grated fresh ginger sugar in a small bowl. 35 mg sodium

86 PREVENTION.COM · DECEMBER 2018


prepared baking sheets and 2 tsp pure vanilla extract
bake until meringues are 2 tsp finely grated
just set on the outside, orange zest
25 to 30 minutes. 1 cup shelled pistachios
1 cup dried apricots,
5. Slide the sheets of
thinly sliced
parchment paper onto wire
racks and let meringues 1. Heat oven to 350°F.
cool completely. Slide Line baking sheets with
a spatula underneath parchment paper. In a
meringues to release. medium bowl, whisk
6. Melt chocolate in the together flour, cornmeal,
microwave per pkg. direc- baking powder, and salt.
MOCHA MERINGUES tions. Dip tops of meringues 2. Using an electric mixer,
ACTIVE 25 MIN.
into melted chocolate, let- combine oil, sugar, eggs,
TOTAL 1 HR. 10 MIN.
MAKES 8 DOZEN ting any excess drip off, then vanilla, and orange zest
transfer to the parchment to in a large bowl. Gradually
¼ cup sugar
let set, about 20 minutes. add flour mixture, mixing
1 Tbsp instant espresso
powder
until fully incorporated (the
NUTRITION (per cookie): dough will be very stiff). Fold
⅛ tsp cream of tartar 10 cal, 0 g pro, 1 g carb, 0 g fiber,
2 large egg whites 1 g sugars (1 g added sugars),
in pistachios and apricots.
4 oz bittersweet chocolate 0.5 g fat (0 g sat fat), 0 mg chol, 3. Divide dough into 6 portions
0 mg sodium and, with floured hands,
1. Heat oven to 200°F. Line roll each portion into a
baking sheets with parch- 1½-in.-thick log (about
ment paper. 6 in. long). Place crosswise
2. In a large metal or glass on the prepared baking
bowl, whisk together sugar, sheets and slightly flatten
espresso powder, and the tops. Bake, rotating
cream of tartar; whisk in the positions of the pans
egg whites. Set the bowl halfway through, until light
over (but not in) a sauce- golden brown and tops begin
pan of simmering water; to crack, 30 to 40 minutes.
cook, whisking constantly, Let logs cool 15 minutes.
until sugar is dissolved and 4. Using a serrated knife, cut
whites are very warm to the APRICOT AND logs on a slight diagonal into
touch, 2 to 3 minutes. PISTACHIO BISCOTTI ¼-in.-thick slices. Arrange
3. Remove from heat and, ACTIVE 35 MIN. slices on the same sheets in
using an electric mixer, beat TOTAL 1 HR. 20 MIN. a single layer and bake until
on low speed, gradually MAKES ABOUT 7 DOZEN light golden brown, 10 to
increasing speed to high, 2 cups all-purpose flour 12 minutes. Transfer to a
until soft, glossy peaks ½ cup cornmeal wire rack to cool.
form, about 5 minutes. ½ tsp baking powder
NUTRITION (per cookie):
4. Spoon egg white mixture ½ tsp kosher salt 45 cal, 1 g pro, 7 g carb, 0 g fiber,
into a pastry bag fitted with 4 Tbsp canola oil 3 g sugars (2.5 g added sugars),
a ¾-in. star tip. Pipe stars 1 cup sugar 1.5 g fat (0 g sat fat), 4 mg chol,
(about 1 in. wide) onto the 2 large eggs 15 mg sodium

DECEMBER 2018 · PREVENTION.COM 87


MAKE
THE
SEASON
SAFE
The last place you want to
be on a holiday is the emer-
gency room, so we asked
Travis Stork, M.D., an ER
physician and host of The
GETTY IMAGES.

Doctors, to share some top


holiday hazards—and how
to avoid them.
BY ALYSSA JUNG
88 PREVENTION.COM · DECEMBER 2018
RULE #1:
Big
Don’t let the busy
season distract Kids
you from supervising
kids in your care.
WATCH OUT FOR:
Tweens
The gift-wrapping, FIRE WATCH OUT FOR:
cooking, and Whether in the FROSTBITE
cleaning can fireplace or on the
Before you let your kid loose
wait! stove, fire is festive—
and hazardous. for snowman-building and
“There’s an influx of snowball fights, have a chat.
Little holiday guests and
flammable materials
“Kids are at greater risk for
frostbite than adults because
Kids in the home during
the holidays—think
they lose heat from their
skin faster. Plus, they may
WATCH OUT FOR: Christmas trees,
wrapping paper, and not realize the importance
BATTERIES decorations—so one of protective winter gear or
“Little kids love to spark could cause know when to come inside
put things in their a serious fire,” Dr. for a break,” says Dr. Stork.
mouths, and batter- Stork cautions. Use Explain frostbite so your
ies are especially a fireplace screen,
child understands your insis-
dangerous, since opt for LED flameless
candles over tence on gloves and a hat
they’re slippery and (even if none of his friends
traditional ones, and
easily swallowed,” restrict roughhousing are wearing them!). And you
says Dr. Stork. Look to a room far away should both know the signs:
for toys whose from any flames. hard, waxy white skin that
battery compartment burns or is numb. The most
has a child-resistant common sites are fingers,
locking mechanism
in place or requires
Teens toes, ears, and the face; call
a doctor right away if you
a screwdriver to WATCH OUT FOR:
notice any of the symptoms.
open, and keep other ALCOHOL
electronics (like Your teen would
never drink? Talk to
remote controls) up
her anyway. “Alcohol sure your teen knows the
high with their bat- is prevalent during health dangers as well
tery compartments the holiday season, as the consequences
covered with duct so teens have easier you’ll put in place if she
tape. If anyone does access to booze. What drinks. But also tell her
swallow a battery, starts out as innocent that if she or her friends
experimentation can do drink, coming to you
immediately call
quickly turn more for help is OK: You’ll still
the National Battery serious if they’re naive to love her, and what you
Ingestion Hotline the effects of alcohol,” want most is for her to
(800-498-8666). says Dr. Stork. So, make be safe.

DECEMBER 2018 · PREVENTION.COM 89


FAMILY

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

LIGHTENED-UP MOCHA LATTE


SERVES 1
Pour ¼ cup unsweetened almond, oat,
or cashew milk into a glass jar. Cover Prevention Pick
and shake vigorously for 15 seconds, then Power Up Your Milk!
remove lid and microwave on High until Our test kitchen’s favorite milk
nice and frothy (about 30 seconds). Add for this snack is Fairlife 1%. The
1 oz chopped dark chocolate to coffee brand cold-filters its milk, so a
RIGHT: STEVE GIRALT.
LEFT: MIKE GARTEN;

cup, pour in 2 (1-oz) shots espresso glass yields 50% more protein
or dark brewed coffee, and stir to melt. and 50% less sugar than other
regular milks. $4 for 52-oz
Top with the milk. bottle, fairlife.com
NUTRITION (per serving): 180 cal, 2 g pro, 14 g
carb, 3 g fiber, 7 g sugars (7 g added sugars),
13 g fat (7 g sat fat), 1 mg chol, 50 mg sodium

90 PREVENTION.COM · DECEMBER 2018


THIS!
POPPY SEED–
CHEDDAR BARK
SERVES 8
1. In a food processor, pulse 8 oz
extra-sharp orange Cheddar
(coarsely grated) and 3 large egg
whites until smooth. Add ¼ cup
all-purpose flour and 2 tsp
poppy seeds; pulse to combine.
2. Divide mixture (it will be
sticky) between 2 large sheets
of parchment paper cut to the
size of a baking sheet. Cover
each with an additional sheet of SWEET AND SPICY
parchment and roll until paper- SNACK MIX
thin. Transfer the paper (and
MAKES 5½ CUPS
dough) to 2 baking sheets and
freeze until firm, 20 minutes. Heat oven to 400°F.
3. Meanwhile, heat oven to On a foil-lined
300°F. Discard the top layer of rimmed baking
parchment and bake, rotating sheet, toss 4 cups
halfway through cooking, until chow mein noodles
golden brown and crisp, 45 to and ⅓ cup pepitas
50 minutes total. Let cool, then with 2 tsp olive oil,
break into pieces. ½ tsp ground cinnamon,
MORE
NUTRITION (per serving): 135 cal, and ⅛ tsp cayenne. Spread
MIX-INS:
9 g pro, 4 g carb, 0 g fiber, 0 g sugars in a single layer and bake until Chocolate-coated
(0 g added sugars), 9.5 g fat (6 g sat lightly toasted, 5 to 7 minutes. sunflower seeds, freeze-
fat), 30 mg chol, 205 mg sodium Transfer to a large bowl and dried fruit, yogurt-covered
let cool about 20 minutes. mini pretzels, crunchy
chickpeas or edamame,
Toss with ½ cup each dried wasabi peas, mini
cranberries, white chocolate chocolate chips
chips, and shelled roasted
unsalted pistachios.
NUTRITION (per ½-cup serving): 220 cal, 4 g pro,
28 g carb, 2 g fiber, 11.5 g sugars (9.5 g added sugars),
11 g fat (2.5 g sat fat), 2 mg chol, 245 mg sodium

DECEMBER 2018 · PREVENTION.COM 91


FAMILY

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

92 PREVENTION.COM · DECEMBER 2018


1
EASE
ANXIETY
Many pets are
anxious travelers,
so prep yours.
Jason Nicholas,
BVetMed, chief medical
2 AVOID AN UPSET
STOMACH
If your pet hasn’t traveled much,
take a short trial car trip to see how
he fares, says California-based veterinarian
Suzy Fincham-Gray, BVetMed. If he seems
distressed—drooling, restlessness, and panting
officer at Preventive Vet, are all warning signs—ask your vet for anti-
suggests playing with them nausea medication. (This will help show how
in the parked car. Put out your pet will do on an airplane too.) Keep food as
carriers with treats inside a consistent as possible, Nicholas says. No matter
few days ahead. For fearful how well you think your pet travels, have clean-
pets, talk to your vet about ing supplies in an easy-to-reach spot just in case.
medication—she might
suggest Adaptil, a calming

3
pheromone HELP EVERYONE
for dogs, GET ALONG
or Feliway,
Even the friendliest pet may
for cats.
behave oddly in new places. When
introducing yours to new people or
animals, go slowly and don’t force
greetings. For a cat, bring a large litter box
and show her where it is right away. If your pet
gets too anxious or aggressive, Fincham-Gray
suggests boarding or hiring a pet sitter instead.

4 KEEP YOUR PET COMFY


A pleasant temperature for you might
feel hot to pets, Fincham-Gray says,
since they handle heat diferently. Make
plenty of stops for your pet to relieve herself and
drink water. Some short-nosed breeds, like Persian
cats and bulldogs, can overheat more easily. Also, each
MUST-DO!
Whatever your
destination, put the
number of a local vet
pet has its own tolerance level.
GETTY IMAGES (3).

into your phone, along


“If your dog starts panting, with that of the ASPCA’s
that probably means Animal Poison Control
he’s getting too warm,” Center: 888-426-4435.
Fincham-Gray says.

DECEMBER 2018 · PREVENTION.COM 93


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SENIOR VP/PUBLISHING DIRECTOR

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Say good-bye to frustrating gas, bloating, stomach pain,
and constipation and take back your gut health
with a low FODMAP diet.

Available everywhere books are sold


BRAIN GAMES

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

1 WHERE’S THE GIFT?


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

PUZZLES 1 AND 2 ADAPTED FROM THE TOTAL BRAIN WORKOUT BY MARCEL DANESI, PH.D.
The gift is in here. The gift is not in here. The gift is not in the
polka-dot box.

2 FILL IN THE WORD


What’s the next word in each sequence?

A. Sun, tan, fun, ran, ______


Pan or pun?

B. Active, bold, curious, daring, ______


Eager or busy?

96 PREVENTION.COM · DECEMBER 2018


Answers: 1. Solid box. 2. Pun, Eager. 3. [Note: Some have multiple solutions.] (A): +, +, +.
(B): +, x, +. (C): x, +, +. (D): x, x, +. (E): x, -, +. 4. Event, Overt, Preen, Print, Toner. Found others?
Email us at letters@prevention.com.
Can you make at least ive ive-letter words from the word PREVENTION?
4 WORD SCRAMBLE
2018=7 E.
2018=8 D.
2018=9 C.
B.
problems here.
2 0 1 8 = 10
to solve the math
symbols (+, -, x, / )
Add the appropriate
2 0 1 8 = 11 A.
3 DIY MATH