Prevention

THE MOST FUN WORKOUT, p.52 FOODS CHHAATAPLLPKPEIELNNUTEGSHSEES! WEIGHT THAT GAIN AFTER 40 WHAT THE KEEP YOU SCIENCE SAYS YOUNG “I TRIED OFF -LABEL CANCER Delicious Ways to TREATMENTS” Live Better Longer THE BRAIN INJURY OV E R LOOK E D IN WOMEN

P R E VE N T ION CONTENTS AUGUST 2022 CONCU S S IONS MAY NOT SOU ND L I KE A WOMEN’S HEALTH PROBLEM—BUT THEY ARE. p.70 ON THE COVER 56 “I Tried Off-Label PULSE GETTY IMAGES. Cancer Treatments” 52 The Most Fun Workout 6 Health news for 30 Take the Happiness 70 The Brain Injury your daily life, plus Overlooked a quick, healthy Chal lenge! in Women meal; Move of the Month; and more 34 Foods That Keep ways to stay well You Young 50 Weight Gain After 40



CON T E N TS p.22 WELLNESS 50 Weight Gain: ON THE COVER: PETER CROWTHER. THIS PAGE, FROM TOP: GETTY IMAGES; ANDREA DE SANTIS; CHELSEA K YLE. 6p. 4 Is It Midlife or 20 Watercolor Painting Menopause? Meet your inner artist. What hormones have to do with it 22 Get Yourself Hydrated 52 Let’s Go for a Ride Three days to Get comfy on a bike. a more water-ful you 56 Defying the Odds 24 Protect Your Body Inside unconventional From Itself cancer treatments Advice on autoimmune disorders S CI E NCE 26 Love Your Legs 64 5 Myths About Secrets to sleek gams Food Safety Is that OK to eat? 30 Challenge Yourself to Be Happier! 68 Fertility Trackers Practical but inspiring What really works daily strategies 70 Why Women Need 34 Foods That’ll to Care About Keep You Young Concussions Eat your way to a Protect your brain. longer, healthier life. HEALTH FOOD 42 What’s Up With… 80 Flex Those Muscles Itchy Armpits? Foods for strength Finally, some answers 84 Pineapple- 44 Why Was My Dog Cucumber Smoothie Waking Me Up? Mmm, breakfast! A medical mystery, solved 86 Savoring Summer Super-fresh recipes 48 4 Facts About IN EVERY ISSUE Abortion What the science says 4 Editor’s Note about this procedure 96 Brain Games MEMBERS GET MORE! Read exclusive health articles, PREMIUM p.86 download special guides, and 2 P R EVENT ION.COM get another year of the magazine when you sign up at prevention.com/join.

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E DI TOR’S NOTE Connection DO YOU HAVE FRI ENDS I worked for many years at a parenting magazine, where a lot of the writers wrote emails to me, as I got to be sort of pen pals One of those writers was Teri Cettina, whose reporting and writing Meet Teri: She has I counted on for many years and whose family I came to care about. terminal cancer— So when Teri told me she’d been diagnosed with pancreatic cancer, and a family she’s trying I was heartbroken for all of them. It’s a brutal disease, as many of to get more time with. you surely know. Teri took an unconventional approach to her illness after connecting—mostly on Facebook—with other people facing pancan, as they call it. She has now lived more than twice as long as doctors initially thought she would, and I’m honored that she wanted to share her story in Prevention (see page 56). Given LEFT: PHILIP FRIEDMAN. ABOVE: COURTESY OF SUBJECT. her reporting background, it was important to her that she not only describe her journey, but also explore and explain the research on the treatments she tried. I think you’ll find MARK YOUR what she has discovered fascinating—and CALENDARS! I think you’ll see how powerful it is to Our fall Virtual make and keep connections Walk will be held with other people. on October 1, and registration (free as always) opens on August 1. Stay tuned for some great new surprises this time around. 4 P R EVEN T ION.COM • AU G U S T 2 0 2 2

You can help further the legacy of Danny Thomas. Danny Thomas, Founder with your smartphone camera to learn more. Sixty years ago, St. Jude Children’s Research Hospital® opened its doors stjude.org/createyourlegacy | (800) 395-4341 ©2022 ALSAC/St. Jude Children’s Research Hospital (RELM-2776)

P R E VE N T ION JUAN MOYANO/STOCKSY. PULSE Mind Your Melons It’s prime melon season, and there are so many to choose from! These juicy fruits are dripping in water, vitamins, and minerals—that’s proba- bly why they make such refreshing, rejuvenating snacks. Honeydew is a good source of folate, vitamin B6, vitamin C, and potassium; 1 cup of cantaloupe boasts a full day’s worth of your vitamin A needs and half of your daily vitamin C; and watermelon is loaded with the anti- oxidant lycopene. Choose a firm melon without bruises, and make sure it’s heavy—that means it’s nice and juicy. If you see a yellow-bellied watermelon, that doesn’t mean it’ll be tasteless, just that it ripened in a field versus in the supermarket. And keep this in mind before you slice one up: Always scrub a melon before cutting into it to remove potential contamination that might be living on the rind, and store chopped melon in the fridge in an airtight container for no more than five days (uncut melons are fine at room temp). 6 P R EVEN T ION.COM • AU G U S T 2 0 2 2



PULSE 40% Close Those TEGUH SISWO UTOMO/GETTY IMAGES (TOP); PEOPLEIMAGES/GETTY IMAGES (BOTTOM). Bedroom Blinds OF U.S. ADULTS SAY THEY WOULD TALK There’s new research related to the evergreen sleep TO THEIR DOCTOR tip that you should snooze in pitch darkness: A study RIGHT AWAY IF shows that heart function could suffer and insulin EXPERIENCING sensitivity might drop the day after nighttime light SYMPTOMS OF exposure. Scientists think even moderate exposure MILD COGNITIVE keeps the body alert and disrupts the restorative rest IMPAIRMENT. BUT needed for organs, hormones, and body processes EVERYONE SHOULD to function. If your regular blinds let light sneak MENTION BRAIN through, consider blackout curtains, which have an CHANGES TO THEIR extra layer of lining to prevent light from streaming DOCTOR, AS EARLY in. Try Red Barrel Studio Heritage Velvet Solid Room DEMENTIA DIAGNO- Darkening Curtain ($45, wayfair.com). SIS IS CRITICAL, according to a report from the Alzheimer’s Association. Pregnant and Stressed? Experiencing elevated anxiety, depression, and stress during pregnancy resulted in fetal brain alterations that translated to a delay in cognitive development at 18 months, found a small new study in JAMA Network Open; further research is needed on how those changes may impact toddlers’ social-emotional devel- opment. Tension-taming strategies like deep breathing and yoga are safe for pregnant women, and consider meditation: “Awareness and acceptance of one’s thoughts, emotions, and body sensations helps build stress tolerance,” says Jessica Shepherd, M.D., an ob-gyn and the founder of Sanctum Wellness in Dallas. 8 P R EVEN T ION.COM • AU G U S T 2 0 2 2

Q&A Brooke Shields on Why She Loves Getting Older Brooke Shields became an icon of youthful beauty in her early teens, and now, at 57, she has a message about getting older: Aging itself is a beautiful thing. The supermodel, actress, author, business owner, and mom of two sat down with Prevention to share her philosophy. How do you see aging these days? When you look at aging as something that you’re fighting, already you’re initiating the relationship to it with, I think, the wrong perspective. I don’t look like I did in my 20s, but I don’t want to be in my 20s! I’m not saying to just forget about aging, but to custom-make your day to embrace it. For me, that’s water and exercise and eating well, giving myself a break when I need to, and sleep. All these things create a sense of vitality. THEO WARGO/GETTY IMAGES. How do we a much more active way to embrace where we are change assumptions of saying “long life.” It’s and move forward with it. about aging? about coming at life as We need to start a “Yeah, you might have What advice would you dialogue and change wrinkles—but think of give your younger self ? how we label being over how many times you’ve “Instead of focusing on 40, and really look at it laughed and gotten those all the things you’re not,” as vitality and maturity, wrinkles.” Rather than I’d say, “you’re totally confidence and experi- beating ourselves up for enough, and you should ence. I work with Clos not looking or being the just want to be you.” du Bois wines, and I find way we were, we can try —Emily Goldman their Long Live campaign 9A U G U S T 2 0 2 2 • P R E V E N T I O N .C O M

PULSE Decoding the Pet Food Label When shopping for pet food, you don’t have to look askance at ingredients like organ meats, bonemeal, and ground corn and rice, says Rachel Beck, a certified vet- erinary technician at Banfield Pet Hospital. Far from cheap fillers, these are nutrition- packed power players for pets. Also, look for the Association of American Feed Control Officials statement on the bag, which indicates that what’s inside is a complete, balanced meal. And throughout your pet’s life, ask your vet about when to transition to a new food formula: Puppies and kittens, adults, and seniors have different nutritional needs. Is Your Dog a Swimmer? SUIWUYA/ISTOCK/GET T Y IMAGES (CAT); CHENDONGSHAN/GET T Y IMAGES (DOG). While most dogs will paddle instinc- sweet, and safe. First, encourage tively, not all breeds are naturals them to wade in with you by using in the water, explains certified dog a favorite toy or a treat. Keep them trainer Colleen Demling-Riley of on a leash and a harness (since col- Pawtopia. In particular, dogs with lars can restrict their airway) so you short legs, smooshed snouts, and stocky builds, such as Boston can grab them, then get out terriers, dachshunds, and after about 10 minutes. English bulldogs, aren’t “You want your dog to built for swimming. think the water was That said, you can get super fun and wish almost any dog used to they could have the water by following stayed longer,” the three S’s: short, Demling-Riley explains. 10 P R EVEN T ION.COM • AU G U S T 2 0 2 2

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PULSE Sunscreen for and there are theo- KATRIN RAY SHUMAKOV/GETT Y IMAGES (TOP); KOVALEVA _KA/GETT Y IMAGES (BOTTOM). Your Scalp ries that because of this, melanoma The top of your head isn’t usually top of can easily spread to mind when it comes to sun protection, the brain. Also, skin and even if it were, who’d want goopy cancers on the scalp lotion in their hair? Here’s motivation— tend to be diagnosed and help. “Researchers have found later because they’re covered with hair, that one of the most fatal melanoma making treatment more challenging.” skin cancers occurs on the scalp,” says To protect yourself, try a spray that Debra Jaliman, M.D., an assistant pro- won’t leave your roots gunky or your fessor of dermatology at Icahn School strands crunchy. of Medicine at Mount Sinai in New York City. “The scalp is richly vascularized, E DI TORS’ CHOICE : Coola Organic Scalp & Hair Mist, $26, coola.com Brighten Your Hair Naturally To nourish your hair—and lighten it a bit—mix ⅓ cup raw honey (which contains small amounts of hydrogen peroxide) with ¼ cup conditioner and apply to damp hair. Distribute evenly with a comb, cover with a shower cap, and keep on overnight. Shampoo off in the morning. 12 P R EVEN T ION.COM • AU G U S T 2 0 2 2

PROMOTION Refresh Your Routine GOOD HOUSEKEEPING’S HOME SKILLS WALK YOUR WAY CALM PREVENTION BLUETOOTH SCALE Turn your daily walk into a moment for mindfulness with this guided journal, filled with 101 unique walks, writing prompts, and room for reflection. prevention.com/walkyourwaycalm PREVENTION CIRCUL+ WELLNESS RING Track vital health stats with this handy device that provides next level accuracy while monitoring your sleep stages, SpO2 levels, heart rate, temperature and more. prevention. com/wellnessring

PULSE 25 -Minute 2 vinegar mixture; fold in DANIELLE DALY. Meal ½ cup flat-leaf parsley Under $10 Meanwhile, brush (roughly chopped). 2 plum tomatoes (halved 82¢ Smoky Eggplant lengthwise), 1 small Flatbread eggplant (about 12 oz; 4 halved lengthwise), and SERVES 4 1 red pepper (quartered) Spread 1 cup part- with 1 Tbsp olive oil and skim ricotta on crust, 1 season with ¼ tsp each leaving ½-in. border all kosher salt and pepper. around, then top with Heat oven to 425°F and Grill, turning occasionally, vegetables. Brush crust heat grill to medium-high. until just tender, 2 to with ½ Tbsp oil and bake On lightly floured surface, 4 min. per side; transfer until crust is deep golden shape 1 lb pizza dough to cutting board and brown, 4 to 6 min. into large oval or rectangle, cut into large pieces. transfer to parchment- $2.29 lined baking sheet, and $2.68 bake 10 min. Remove from PER SERVING 465 cal, 15 g oven, then increase heat 3 pro, 61 g carb, 6 g fiber, 6.5 g to 475°F. sugars (1.5 g added sugars), In large bowl, whisk 16.5 g fat (4.5 g sat fat), 19 mg $1.92 together 2 Tbsp red wine chol, 606 mg sodium vinegar, 1 tsp honey, and 1 Tbsp oil. Toss TOTAL: $7.71 grilled veggies and 1 Tbsp capers (chopped) with 14 P R EVEN T ION.COM • AU G U S T 2 0 2 2

FABULOUS FLATBREADS What’s better than getting veggies and cheese (and maybe some meat!) in one doughy bite?! More fun flatbread ideas from Dawn Jackson Blatner, R.D.N., author of The Superfood Swap. LUCY SCHAEFFER PHOTOGRAPHY. GO SEMI- SWITCH UP YOUR few minutes until it turns HOMEMADE golden brown,” says DOUGH RECIPE Blatner. “Add your favor- “I love a food hack, ite toppings and dig in!” so building flatbreads There’s nothing wrong on whole-grain pitas, with a traditional pizza GET CREATIVE tortillas, or naan is dough base made of WITH FLAVORS great because they add white flour, but you can more gut-friendly fiber also experiment with Think beyond cheese to your meal,” says baking mixes made from and veggies. “I love a Blatner. “Even better are alternatives like almond salad flatbread, where ‘sprouted’ whole-grain flour and whole-grain I basically pile on dressed versions—these are eas- flour, says Blatner. “If you salad greens,” says ier to digest and allow have a little extra time, Blatner. “Flatbread is the your body to absorb I have a four-ingredient perfect vehicle to get more protein and min- chickpea crust that’s your dose of veggies in a erals.” Premade pizza easy and delicious!” Mix super fun and satisfying crusts made from whole together ⅓ cup water, way.” Play with flavors grains, almond flour, ⅛ tsp sea salt, ⅓ cup and ingredients from cauliflower, or chickpeas chickpea flour, and 1 tsp different countries, and are also a good-for-you olive oil, then pour into don’t be afraid to go time-saving twist. a hot oiled pan as if with sweet toppings like you’re making a pancake. nut butter and fruit too. “Cook each side for a 15A U G U S T 2 0 2 2 • P R E V E N T I O N.C O M

PULSE Just the E D I TORS’ Essentials CHOICE Not all workout 2022 pants or shorts MOVE OF THE MONTH have pockets for ALLOVER your phone or keys (we think TONER they should!), so if you need a This bird dog exercise will strengthen your entire core, place to keep things safe while support good posture, and improve your overall mobility. you’re walking, running, hiking, 1 Begin on all fours in tabletop or biking, check out The Original position with your hips aligned with your knees and your hands SPIBelt. While made for running, under your shoulders. it’s perfect for any activity that has you on the move. It’s super slim but made from sturdy, stretchy material, so it can hold smartphones up to 6½ inches long as well as your keys, cash, credit cards, ID, or headphones. The adjustable band fits snugly, which helps it stay in place, and there are tons of fun colors and patterns to choose from—and neutral ones if that’s your thing! ($25, spibelt.com) 16 P R E V E N T I O N.C O M • A U G U S T 2 0 2 2

PHILIP FRIEDMAN. 2 Extend your left arm forward YOUR GET-FIT- and your right leg back. Try ANYWHERE GUIDE! to keep your back straight as you think about driving Body-weight that extended foot back into exercises like the the wall behind you. Hold for bird dog are a great a moment. head-to-toe workout (no equipment 3 Squeeze your abs to engage required!)—plus, your core and bring your they help with leg and arm back to starting balance, strengthen position. That’s one rep. joints to prevent injury in daily life, and build lean muscle. For more 4 Do 10 reps, then exercises that require just your own switch and repeat with body, along with stretching tips, fixes the opposite limbs. for aches and pains, yoga tricks, and much more, download our Big Book of At-Home Exercises—available exclusively to members of Prevention Premium. Find it at prevention .com/home-exercises or sign up today for this and other guides. JOIN TO GET ACCESS prevention.com/join 17A U G U S T 2 0 2 2 • P R E V E N T I O N.C O M

PULSE Great Speed Up taste. Your Walk Heart A new study of middle-aged adults found that Healthy.* a faster walking pace may signal a younger age at a cellular level. These tricks can help you pick up your stepping speed: TRY ACTIVE the best ways to improve PROSTOCK-STUDIO/ADOBE STOCK. coordination and dexter- STR ETCH I NG ity. Dancing and walking are both rhythmic activ- “Motion is lotion for ities, so getting used to your joints and improves moving your upper and strength, balance, and lower body in synchrony flexibility, which all through dancing can helps you increase your help you achieve a better gait,” explains Teddy stepping rhythm while Savage, head of health walking,” says Savage. and fitness excellence at Planet Fitness. Examples ADD PLYOMETRICS of active stretching: a hamstring stretch where “These are exercises you are on your back and where you exert max kick your leg up to reach force over short periods the opposite hand, and of time, like jumping and when you step forward skipping,” says Savage. into a lunge and raise Those types of move- your hands to the sky to ments work muscles stretch your hip flexors. differently and boost stamina to help you MOVE TO THE MUSIC improve your walking speed and tempo. Dancing can help you walk faster. “It’s one of 18 P R E V E N T I O N.C O M • A U G U S T 2 0 2 2

Nothing beats a heart healthy breakfast. *Three grams of soluble fiber daily from whole grain oat foods, like Honey Nut Cheerios™ cereal, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Honey Nut Cheerios cereal provides .75 grams per serving.

P R E VE N T ION GETTY IMAGES. WELLNESS HEALTH Y HOB B Y WAT E RCOLOR PAI N TING Getting artsy may boost your mood as well as your brain function. BY KAITLYN PIRIE

Y OU CAN CREATE something truly NOW TRY YOUR HAND special by dipping a brush into water, then some paint, and swooping the It’s time to play brush across a blank page. “The amazing around! “I recom- thing about watercolor is that it’s so imme- mend experimenting diate,” says Michael Lyons, B.F.A., an artist with the materials first, and a continuing education instructor at because it’s an important Rhode Island School of Design. “Different and easy way to become colors combine and swim together on the familiar with the magic of paper, and even absolute beginners can the watercolor medium,” achieve unexpected and beautiful results.” says Lyons. “It’s fun to see the various types WE OFTEN THINK of variability in how of marks you can create OF WATERCOLOR the paint and the simply by holding the PAINTING AS A KIDS’ water bleed.” In a sense, brush in different ways.” painting with water- For instance, he says, AC T I V I T Y, but it’s a colors can be a practice you can load a wet brush boon for adults too. in both mindfulness with paint, drop one Research shows that and flexibility. color into another on creating art activates the the paper, and watch brain’s reward pathway TO GET STARTED as the colors spread (giving you pleasure), together like fireworks. lowers cortisol levels You’ll need a few You can also observe (meaning you feel less supplies: water- how colors blend on wet stressed), and enhances color paints, as well paper versus dry paper. neural connections in as brushes and paper the brain. You may even specifically designed for IF YOU WANT TO give your brain a bigger watercolors. If you have boost when you try to an art store near you, KICK THINGS UP paint something realis- Lyons suggests asking tic. “You’re observing someone who works Grab a book, watch what it is you’re looking there for guidance. demos on YouTube, at and thinking about Otherwise, you can visit or see if any local how you’re going to dickblick.com, cheap studios, schools, or create the illusion of joes.com, or jerrys libraries offer virtual that on the paper,” says artarama.com and call or in-person courses. Lyons. “You can plan it the customer service In person, you’ll get out, but you also have number to ask for the added benefits of to allow for spontaneity, recommendations. meeting new people because there’s a lot and creating art alongside them. 21A U G U S T 2 0 2 2 • P R E V E N T I O N.C O M

WELLNESS 3-DAY BOOST Get Yourself Hydrated Simple ways to take in the right amount of water for you BY ARIELLE WEG Y  ou might not think too of Nutrition and Dietetics. much about going to Back to the bathroom: If the bathroom, but you probably should. It you’re adequately hydrated, can indicate how well hydrated your urine should be very you are, which is important light yellow and you should for joint, skin, and immune sys- be going every two to three tem health, explains Natasha hours, Kavouras says. Bhuyan, M.D., national medical Symptoms like thirst, infre- director at One Medical. Not quent urination, dizziness, drinking enough water can fatigue, generalized weakness, affect daily functioning and and skin that doesn’t bounce long-term mental agility, brain back when pinched may health, and chronic health indicate dehydration, says problems like kidney disease Dustin Momi, M.S., R.D.N. and diabetes, says Stavros Use these tips to finally meet Kavouras, Ph.D., an assistant your hydration goals. dean and a professor of nutri- tion at Arizona State University. TODAY And that old-school eight- SLASH YOUR SODIUM glasses-a-day rule isn’t so simple, Dr. Bhuyan says. Food On average, Americans con- and drink intake, activity sume nearly 50% more sodium level, the weather, alcohol than the recommended max consumption, and more can of 2,300 mg per day, Kavouras play a part in how much says. Though we need sodium water is right for you, explains in our diets to function Angel Planells, M.S., R.D.N., a properly, too much can put Seattle-based national media our kidneys into overdrive, spokesperson for the Academy pulling fluids from other areas of the body to balance levels and ultimately dehydrating 22 P R EVEN T ION.COM • AU G U S T 2 0 2 2

itself has “hydrate” in it, Planells points out. Research has found that we get 20% of our water intake from food sources, so nosh on water- rich foods like watermelon, broccoli, tomatoes, grapefruit, cucumbers, bell peppers, and straw- berries to amp up your hydration. GETTY IMAGES. us, Planells says. He suggests check- THE DAY AFTER ing packages for sodium content and TOMOR ROW choosing low-sodium versions of salty foods like soy sauce and ready-to-eat TRACK WITH TECH meals to cut down on sodium. Classic ways to track TOMOR ROW your water drinking are noting it in a jour- HYDRATE WITH FOOD nal and using marked water bottles to hit Hydration usually brings water or a generic water goals. sports drink to mind, but Kavouras But with new water says that though beverages are a main bottle technology, source of hydration, solid foods also brands like HidrateSpark, Rebo, and Pül provide water. The word “carbohydrate” link your water bottle to a smartphone app; you can track your water intake and have the app remind you to meet your personal goals. An individual’s water needs can vary from day to day, explains Kavouras, who is on the science advi- sory board for Pül. Apps that work via your smartphone are great tools to build good habits, giving you a virtual tap on the shoulder to let you know that you’re doing a good job or that you need to take another sip, he says. 23A U G U S T 2 0 2 2 • P R E V E N T I O N.C O M

WELLNESS NATURAL FIXES Protect Your Body From Itself When your immune system turns against you, there are steps you can take to boost your health. BY ANDREW WEIL , M.D. A strong immune which can flare, subside, system protects and flare up again over time. you from foreign invaders such as 2 Women are at viruses, bacteria, and other higher risk. germs. But when yours mis- While we don’t know what takes your body’s own tissues for a threat, you could develop causes autoimmunity, certain an autoimmune condition. factors do appear to raise the Here are four key things to odds of it—including being know about autoimmune female. (More than 75% of disorders—and how a holistic people with autoimmune dis- treatment plan can help. orders are women.) Research- ers suspect that a hormonal 1 There are many auto- link could be responsible. immune disorders. Exposure to toxins, smoking, In fact, experts estimate obesity, and a family history that there are more than 80. of autoimmunity also appear to increase one’s risk. ILLUSTRATION BY KATHRYN RATHKE. Common ones are rheumatoid 3 Treatment requires arthritis, multiple sclerosis, a team. Because autoimmune lupus, type 1 diabetes, Crohn’s conditions can affect so many disease, psoriasis, and different parts of the body, I recommend finding a team certain thyroid conditions. of experts who take a whole- Dr. Weil is founder Depending on the condition, symptoms can include pain, and director of the inflammation, and fatigue, Andrew Weil Center for Integrative Medicine. 24 P R EVEN T ION.COM • AU G U S T 2 0 2 2

GETTY IMAGES. person approach. It might include a some people, find a relaxation tech- rheumatologist, an endocrinologist, a nique that works for you—such as dermatologist, a gastroenterologist, or meditation, breathing exercises, or an immunologist. Physical therapists, yoga—and practice it regularly. nutritionists, mind/body therapists, and others can also help. Take detailed F I G H T W I T H Y O U R F O R K An anti- notes at appointments and keep inflammatory diet may help protect providers in the loop about changes. against the chronic inflammation pres- ent in most autoimmune conditions. 4 Integrative approaches Eat more fruits and vegetables— can help. preferably organic—and replace meat There’s generally no cure for auto- and other animal protein with plant- based protein. I also recommend immune conditions, but many can be increasing your intake of omega-3 fatty managed with prescription meds. That acids (found in salmon and sardines), said, lifestyle measures and natural which seem to help quell inflammation. remedies like these may help too: C O N S I D E R S U P P L E M E N T S You might A D D R E S S S T R E S S While it’s impossi- try omega-3s or turmeric. Be sure to ble to eliminate all sources of tension, follow the dosage directions on the you can improve your ability to manage package and clear it with your doctor. it. Because stress can trigger flares in 25A U G U S T 2 0 2 2 • P R E V E N T I O N.C O M

WELLNESS BEAUTY Love Your Legs Pro solutions for soft, smooth skin BY VICTORIA KIRBY W  hen those first skin that look like squiggles itsy-bitsy spider or webs. A dermatologist or a veins or thigh vascular surgeon can nix them dimples show up, with sclerotherapy, which you might be happy to look the involves injecting an FDA- other way. But if those types approved solution into the of changes start to bother you, veins to destroy them gradu- there are solutions. In the past, ally, starting in two to three cosmetic leg treatments were weeks; full results are visible lengthy and painful; today, after a few months. “Typically, however, most can be done in you need two to three monthly under an hour with little to no treatments, and the injections pain. Here’s what to consider, don’t hurt—it’s more of a prickly and a few camouflage tricks sensation,” says dermatologist that work on everyone. Bruce Katz, M.D., founder of the Juva Skin & Laser Cen- MAKE VEINS VANISH ter in New York City. Sclero- therapy results are permanent, Contrary to popular belief, but if you’re prone to spider crossing your legs often or veins, new ones can pop up. being on your feet all day won’t give you spider veins (which Average cost: are under the skin) or varicose $750 per treatment veins (which are raised). Pregnancy, exercise, or injury VAR ICOSE VE INS are large, to the skin may aggravate raised, and sometimes painful; these issues, but it’s genetics how they’re treated depends that brings them on. on their severity and cause. Small varicose veins can often SPIDER VEINS are painless be treated with sclerotherapy, clusters of damaged blood while bulging or ropy ones vessels near the surface of the may require a phlebectomy, 26 P R EVEN T ION.COM • AU G U S T 2 0 2 2

GETTY IMAGES. a minimally invasive procedure done the doctor may use lasers or radio- with local anesthesia by a dermatologist frequency devices to shrink the veins or a vascular or plastic surgeon. “A few before removal. The results of these tiny incisions are made in the leg, then removal procedures are immediate and a mini crochet-like hook is inserted permanent, but if you’re prone to vari- under the skin to pull out the veins,” cose veins, more may emerge over time. says Dr. Katz. You might need an ultra- sound first to determine the cause of Average cost: Treatments start your varicose veins, and in some cases at around $1,500 per area; they may be covered by health insurance. 27A U G U S T 2 0 2 2 • P R E V E N T I O N.C O M

WELLNESS TIGHTEN SLACK SKIN MINIMIZE CELLULITE As with the face, the skin on the legs There isn’t a way to get rid of cellu- loses collagen because of aging and sun lite, but the nonsurgical options for damage, which can make it appear less reducing its appearance have improved firm and smooth. Two FDA-approved in recent years. Keep in mind, though, noninvasive procedures that stimulate that FDA-approved cosmetic therapies new collagen and thicken existing for cellulite have varying results and it’s collagen fibers are Virtue RF and hard to predict who will get a good out- Morpheus8. Both require about three come and who won’t, because the causes to five treatments spaced a few weeks of cellulite aren’t fully understood. apart, and upkeep treatments are needed every 12 to 18 months to main- “Skin that has lost elasticity, irregular tain the results. For very loose or folding fat deposits, and poor lymphatic drainage skin, though, surgery is recommended. all play a role,” says Dr. Frank. He adds that there’s no one-size-fits-all solution, Average cost: $1,500 to so he takes a multi-targeted approach $4,000 for a series of treatments using injectable fillers to smooth out the grooves of cellulite as well as heat To tackle leg skin at home, many or shock-wave therapy treatments such body lotions and creams now contain as Emtone to break up uneven pockets proven collagen stimulators like pep- of fat and tighten lax skin. tides and retinol. They may improve the skin’s texture somewhat, but “remember The newest FDA-approved treatment that body skin is much thicker than the is called Qwo; it’s a series of injections skin on the face, and we don’t know yet of an enzyme that dissolves the fibrous whether applying retinoids on the body bands that pull down on skin to has the same visible firming impact that cause dimpling, explains Dr. Katz, it does on facial skin,” cautions derma- tologist Paul Jarrod Frank, M.D., an assistant clinical professor of derma- tology at the Icahn School of Medicine at Mount Sinai in New York City. What will make a difference is slathering on a rich lotion with ceramides every day to nourish the skin and keep it plump with moisture, which can help it appear smoother and more luminous. E DI TORS’ CHOICE S: Olay Firming & Hydrating Body Lotion, $10, drugstores; Versed Firm Ground Retinol Body Lotion, $18, versedskin.com 28 P R EVEN T ION.COM • AU G U S T 2 0 2 2

who participated in Qwo’s clinical overnight. “The next day, use a dark trials. While the treatment has been tinted self-tan lotion or mousse, or shown to deliver up to an 80% reduc- the same product you applied the day tion in even severe cellulite, patient before, then take a makeup foundation reviews are mixed. “Qwo addresses brush or sponge and blend the formula one type of cellulite, but it’s not ideal for down the sides of your thighs, under generalized cellulite,” says Dr. Frank. your bottom creases, and around your natural curve lines,” says Evans. To hide Before plunking down money for stretch marks or veins, “use a smaller in-office cellulite treatments, consult makeup brush or a cotton swab to paint with more than one cosmetic derma- the dark tanner along the marks,” she tologist, research verified independent says. For the most flawless self-tan, wait patient reviews of treatments (realself 24 hours after showering and exfoliating .com is a reputable source), and have before applying the formula—“Cleansing realistic expectations of improving, lowers your skin’s pH, which can make not erasing, your cellulite. As for those the self-tan color come out too light,” at-home toning devices that target cel- Evans says—and don’t skimp on the lulite, experts say they may give you a amount. “Trying to stretch a small pump few hours of slightly smoother-looking of self-tanner over a large area of skin is skin, “but for a temporary tightening what leads to streaks,” she says. and smoothing effect, you’re better off treating yourself to a lymphatic E DI TORS’ CHOICE S: St. Tropez Gradual drainage massage,” says Dr. Frank. Tan Classic Daily Firming Lotion, $29, and Bronzing Mousse, $42, ulta.com Average cost: Qwo is $2,100 to $3,000 for the full treatment series; procedures with skin-tightening devices like Emtone begin at around $1,200 for a series of four treatments. WORK A LITTLE SELF-TANNER MAGIC We’d argue it should be called stealth tanner, because a faux tan on your legs will make veins, cellulite, and uneven tone less visible. For maximum cam- ouflage, try this technique from Sophie Evans, a celebrity spray tanner for St. Tropez self-tanners: Apply a light to medium self-tanner shade all over your legs and body and let it develop 29A U G U S T 2 0 2 2 • P R E V E N T I O N.C O M

WELLNESS CHAL LENGE YOURS E L F h aTO pBE p i e r ! A J O Y F U L L I F E is your outlook. Start with no accident—you can create one Day 1, but don’t leave each day’s challenge for yourself. This E A S Y, behind when you move on—each is I NSPI R I NG DAI LY PROGRAM a valuable tool for cultivating happiness. is the perfect way to start. 1D A Y BY SHANNEN ZITZ DO SOMETHING IF SOMEONE ASKED world around you. It’s IF YOU WERE how you think and how NICE FOR HAPPY, what would you behave on a daily basis that influences YOURSELF you say? Sure, some happiness the most,” days it’d be an easy yes, explains Sonja Lyubo- Self-care is a broad because something mirsky, Ph.D., a profes- term, and sometimes great has happened sor of psychology at the people confuse it with to you. But real joy is University of California, self-indulgence or an bigger than that. Riverside, and author of act of selfishness. But The How of Happiness. self-care is really about “Happiness really is more internal than The mini happiness external, so it’s how challenge you’ll find you feel about yourself, here can help transform other people, and the 30 P R EVEN T ION.COM • AU G U S T 2 0 2 2

THE VOORHES/GALLERY STOCK.

WELLNESS nourishing the body and the mind. 2D A Y THE VOORHES/GALLERY STOCK. “When we don’t take care of ourselves, we’re more likely to feel fatigued and SPEND TIME get physical symptoms like stress- related headaches or pain,” says ALONE Helen L. Coons, Ph.D., a clinical health psychologist specializing in women’s Solitude is a behavioral health and wellness at biological need, and it the University of Colorado School of promotes happiness, Medicine. “When we’re not last on found a study at the the task list, we have more energy to University of California, do what’s important to us.” Santa Cruz.Think of it as a way of recharging To start on a path toward better your mind to help self-care, try looking at the things that you better connect make you feel revitalized and add one with others. to your schedule today—everybody has a different version of self-care, but we Start a daily practice can all agree that neglecting yourself by spending some time alone, noticing can detract from happiness, explains your thoughts, and directing them Lyubomirsky. An act of self-care can be toward “the greatest ideal of yourself,” anything that makes you feel happy, says personal-transformation teacher healthy, and rejuvenated. Joe Dispenza, who was featured in the movie What the Bleep Do We Know!? 3D A Y BUILD BETTER B O U N DA R I E S Without healthy boundaries, you might feel exhausted, overextended, or as if you’re doing too much for others at your own expense. “Boundaries boost your self-esteem and reduce resentment and anger,” says Brian Wind, Ph.D., chief clinical officer at JourneyPure addiction centers. “Learning to say no is a valuable

key in boundary setting,” says Daniel 5D A Y Bristow, M.D., a psychiatrist and editor at MCG Health. “It doesn’t have to be LOOK FOR JOY confrontational; it can be as simple as admitting that you’re having a hard Reminding yourself of the reasons time with something or you’re not you already have to be happy is available.” Challenge yourself to say powerful. “Gratitude is the antidote to no to something you know deep negative emotions,” says Lyubomirsky. down you can’t commit to, and notice how it makes you feel. As you practice “Gratitude requires action,” adds this, the people in your life will under- Robert Emmons, Ph.D., a professor stand, and you will become a better of psychology at the University of friend, family member, or employee California, Davis, and author of by protecting your time and energy. Thanks! How Practicing Gratitude Can Make You Happier. So write a 4D A Y letter to someone who has shown you kindness, or write down three positive NOURISH YOUR things about your day. We tend to get caught up in the big stuff, like work CONNECTIONS and relationships, but expressing thanks for sunshine or a kind person Now that you’ve spent time finding at the store can restore a strong peace by yourself and thinking sense of gratitude and set you up for through what you can and can’t do for happiness tomorrow and beyond. others, you can turn to your relation- ships.The participants in a qualitative FIND MORE JOY! study on happiness at the end of life agreed on this message: Prioritize the Learn about people in your life. “We need to take morning routines, our social relationships as seriously as what makes a we take diet, exercise, nutrition, and happy home, and everything else we know impacts our more in our full health,” says Julianne Holt-Lunstad, 14-Day Happiness Ph.D., a psychology and neuroscience Challenge, avail- professor at BrighamYoung University. able to members of Prevention Premium at prevention.com So reach out to a friend or family /happiness-challenge. Not a member member you haven’t spoken with in yet? It’s easy to sign up or upgrade a while, or try to meet new people— your subscription. you could volunteer, join a class, or attend a local event. Whatever you JOIN FOR FULL ACCESS do, focus:The power of connection comes from paying attention to the prevention.com/join other person, not to your phone or your mental to-do list. 3 3A U G U S T 2 0 2 2 • P R E V E N T I O N.C O M

WELLNESS FOODS THAT’LL 34 P R EVEN T ION.COM • AU G U S T 2 0 2 2

Want to feel 10 years younger, in both body and mind? We’ve got a grocery cart’s worth of delicious picks—all backed by science to keep you sharp, fit, and having fun. BY ALYSSA JUNG PHOTOGRAPHS BY J E FFRE Y WE S TBR OOK KEEP YOU YOUNG PROP STYLING: WENDY SCHELAH.

WELLNESS T he things many of us take for granted when we’re young—having sharp vision, bouncing back from illness, being able to skip down the block—don’t have to fade away entirely (even if you’d rather walk than skip!). The foods we eat can have profound effects on how we move through the world, and can contribute to both longevity and quality of life along the way. The key is anti-inflammatory foods. “Chronic inflammation pushes your body’s organ systems to work extra hard to achieve normal functionality,” explains Jaclyn London, M.S., R.D., author of Dressing on the Side (and Other Diet Myths Debunked) and host of the podcast On the Side With Jackie London, R.D. “All that extra work is what ultimately damages your cells over time and can increase risk of chronic diseases like type 2 diabetes, heart disease, and cancer,” she adds. So that’s the big pic- ture, but what’s extra amazing about these FOR A types of food is that most of them have SHARP BRAIN bonus benefits that improve specific func- B L U E B E R R I E S These tiny fruits are so tions of your body, like vision, heart health, packed with anthocyanins (antioxidants known and joint movement. for giving blue-, red-, and purple-pigmented Oh, and they’re really foods their color) that they’ve become the berry delicious, because of choice in brain research. “A growing body of what’s the point of scientific evidence is examining how blueberries feeling young if you can support brain health as part of a healthy can’t enjoy what gets eating pattern, and recent studies suggest that they you there? may help ward off cognitive decline and improve cognition in older adults,” says Frances Largeman- Roth, R.D.N., a nutrition expert and creator of The Smoothie Plan, a new Prevention book. WA L N U T S It’s funny that this wrinkly nut resembles a brain, because it harbors a slew of nutrients for your noggin. In one study, consuming walnuts helped adults perform better on cognitive tests of memory and concentration, likely due to their polyphenols and polyunsaturated fat. Another 36 P R EVEN T ION.COM • AU G U S T 2 0 2 2

study found that women were less FOR likely to have memory issues after age 65 when they ate at least two GOOD VISION servings of walnuts per week during the prior decade or so. E G G S Their yolks are filled with FA R R O Whole grains like vitamin A, lutein, and zeaxanthin, which function as antioxidants to protect farro, quinoa, and barley are rich in vision and prevent age-related eye dis- B vitamins, which research suggests eases. Choline supports good eyesight can help protect memory and may slow and may protect against glaucoma, the rate of cognitive decline. Bonus: while “vitamin D can improve and B vitamins also help your body more prevent age-related macular degenera- efficiently use all the other nutrients tion,” says Largeman-Roth. you consume, London adds. 37A U G U S T 2 0 2 2 • P R E V E N T I O N.C O M

WELLNESS B E L L P E P P E R S All colors protect blood vessels from inflamma- tory damage,” London says. contain several eye-centric nutrients: vitamins A and C as well as other S P I NAC H “Magnesium is a antioxidants like quercetin, lutein, and zeaxanthin. Vitamin C may help lower mineral strongly linked to cardio- the risk of cataracts and other vision vascular disease prevention,” says problems by preventing the oxidation Largeman-Roth. Abundant in spinach, that can cloud eyes’ lenses. it plays a role in regulating blood pres- sure, blood glucose levels, and more. PEAN U T S These crunchy guys are Spinach is also a source of calcium, which aids the heart by helping regulate packed with vitamin E, which helps pre- blood pressure and supporting mainte- vent the breakdown of eye tissue; this nance of a healthful weight. may reduce the risk of vision problems. They’re also filled with healthy fats that TO help you absorb lutein and zeaxanthin. PREVENT ILLNESS FOR A GAR L I C Part of the allium family STRONG HEART (onions, scallions, and chives are also in L E G U M E S Whether you are a this club), garlic contains a compound called allicin that fights inflammation garbanzo bean loyalist or you prefer a and boosts white blood cells’ infection- bowl of lentils, eating pulses helps keep fighting response, says Iu. “To really reap your heart healthy. “Legumes like beans the benefits, don’t be shy—use more than are naturally high in fiber, which binds one clove per meal,” she advises. to cholesterol particles in the intestines. So instead of entering the bloodstream, T E A The antioxidants in the leaves where it can harm your heart, it’s excreted,” explains Laura Iu, R.D., owner of black, green, oolong, and other non- of Laura Iu Nutrition. Many beans also herbal teas offer powerful immune sup- contain folic acid, a B vitamin that helps port. “But what many people might not regulate blood levels of homocysteine, know is that they also turn on certain an amino acid; too much homocysteine genes that may help us combat diseases can damage blood vessel walls or lead like cancer and heart disease, and they to blood clots over time. help reduce inflammation, another contributor to chronic disease,” Iu says. P L AN T - BA S E D OI L S These CAU L I F L OW E R Cruciferous types of oil (corn oil, canola oil, olive oil) contain polyunsaturated fats, which are veggies like cauliflower, broccoli, bok important for heart health. “The combo choy, and cabbage contain glucosino- of unsaturated fats and antioxidants lates, compounds that may help protect helps improve total cholesterol and against certain cancers, says London. 38 P R EVEN T ION.COM • AU G U S T 2 0 2 2

LONGEVITY HACKS The easiest and tea.This small change can signifi- with lasting cantly reduce your intake of impact for your added sugar (beverages are overall health the number one source in and well-being the American diet) while is to swap keeping you hydrated and Simply put, there’s no out sugar- allowing you substitute for or magic sweetened to prioritize pill to replace a bal- beverages for the types of anced diet. We need unsweetened treats you a combination of all ones, including truly enjoy three macronutrients antioxidant- having, like (protein, carbohydrate, packed coffee dessert,” London says. and fat), as well as an array of Physical activity, stress man- micronutrients agement, sleep, spending time and phytonutri- ents, to thrive,” outdoors, and mindfulness/ says Jennifer meditation are important Agha-Khan, parts of the overall wellness M.S., R.D., a spectrum that play a huge role registered in conjunction with diet,” says dietitian at Vanessa Rissetto, M.S., R.D., Culina Health. cofounder of Culina Health. Rather than Enjoy alcohol, added sugars, striving to eat and processed meats in perfectly every day, con- moderation, as they can increase the sider focusing on adding risk for chronic diseases like diabe- more of these superfood tes, heart disease, and even some picks over time, and cancers,” saysTamar Samuels, M.S., have fun finding ways R.D., cofounder of Culina Health. to eat them!” says Iu. 39A U G U S T 2 0 2 2 • P R E V E N T I O N.C O M

TO fish also boasts inflammation-zapping omega-3s, which have been shown MOVE WELL to have a positive effect on joints in people with rheumatoid arthritis. YO G U RT All dairy is a good And give the canned kind a shot— it often contains tiny edible bones source of nutritional necessities for that deliver a bit of calcium. strong bones, joints, and muscles. Yogurt is an especially smart choice, HERBS AND SPICES letting you spoon up calcium and protein; look for one fortified with vita- These flavor boosters have anti- min D to help with calcium absorption. inflammatory properties and can be especially helpful in easing joint S A L M O N Protein supports strong pain and stiffness.They also provide antioxidant compounds for overall bones and is essential to building and health and well-being. maintaining muscle mass, and this fatty 40 P R EVEN T ION.COM • AU G U S T 2 0 2 2

WELLNESS LIVE, LOVE, GROUND CORN: LAUGH —AND EAT! Used to make tortillas eaten at every meal, Have you heard of Blue Zones? They’re regions of it increases the body’s the globe where people live longest and are health- absorption of minerals. iest, and they were popularized by Dan Buettner, a National Geographic fellow and the author of sev- IKARIA, GREECE eral books, including The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life. Top picks Potatoes and oregano for eating like the world’s longest-living people: star in Greek cuisine, but these foods also SARDINIA, like miso are joined by: take center stage: ITALY PURPLE SWEET LEMONS: They’re The land of olive oil and POTATOES: These red wine also relies on: eaten whole, skin don’t spike blood and all—the peel may FENNEL: Used as sugar as much as positively affect blood white potatoes, glucose to help control a vegetable (the bulb), and they’re packed or prevent diabetes. an herb (the fronds), with anthocyanins. and a spice (the SAGE: This herb seeds), it’s rich in fiber SESAME OIL: It and vitamins A and C. may be a reason contains phytosterols, Ikarians have lower SOURDOUGH compounds that con- rates of dementia. BREAD: It’s often made tribute to lower blood cholesterol levels, LOMA LINDA, CA from whole-wheat flour and vitamin E, which in this region, along has antioxidant Home to Seventh Day with live lactobacillus properties and sup- Adventists who eat (instead of yeast). ports healthy skin. largely vegetarian and Fermentation creates embrace foods from organic acids that N I C OYA , other cultures. Go for: delay starch absorption, COSTA RICA giving this tangy bread VEGEMITE: An a lower glycemic index. Black beans are eaten almost daily—also try: Australian spread with O K I N AWA , nutrients to support the JAPAN YUCA: This root brain and immunity. Seaweed, tofu, and veggie is high in AVOCADO: It has fermented ingredients vitamin C and other antioxidants. heart-healthy fats, and potassium helps bal- ance fluid and sodium levels in the body. 41A U G U S T 2 0 2 2 • P R E V E N T I O N.C O M

P R E VE N T ION PROP STYLING: WENDY SCHELAH. HEALTH WHAT’S UP WITH… ITCHY ARMPITS It’s the second-most embarrassing spot to have a sudden need to scratch. Here’s why our underarms can get so uncomfortable. BY KAYL A B L AN TON PHOTOGRAPH BY JEFFREY WESTBROOK

I T M I G H T H I T YOU just when you’re feeling How to confident in your favorite sleeveless dress: the Get Relief skin-crawling urge to scratch, monkey-style. On top of being prone to sweating and chafing, To prevent the armpit and axilla (the space on your side just itching in the below the underarm) are full of nerve endings, first place, keep your explains Ava Shamban, M.D., a dermatologist and underarms clean and the founder of SkinFive Medical Spas. “Even a minor dry. Dr. Shamban disruption to the skin can feel irritating,” she adds. recommends using a non-talc powder and an antiperspirant, WHY SO ITCHY? for infectious yeasts applied morning and The most common to grow, Dr. Shamban night; if you need cause of itchy armpits says. “Those who something stron- is contact dermatitis. have hyperhidrosis, ger, ask your doctor This happens when or excessive sweating, about prescription a substance such as a are more likely to expe- underarm wipes. deodorant, fragrance, rience this,” she adds. You can also use an or detergent irritates exfoliating toner to your skin; the natural Ingrown hairs: keep bacteria at friction from moving bay. If sweat is still your arm exacerbates Usually centralized to causing a major itch, the reaction, and the the hair follicle, ingrown Dr. Shamban sug- itch can spread. Other hairs happen “when gests talking to your causes include: the tip of a hair grows dermatologist about sideways or curls back Botox injections Heat rash: When into the follicle, never or MiraDry treat- breaking through the ments, which your sweat ducts don’t opening,” explains decrease sweat have the opportunity Dr. Shamban. The production. to “breathe,” they trap lesions can become perspiration beneath itchy, red, and inflamed. the skin, which may create lumps, bumps, WHEN TO SEE A DOCTOR and blisters that can get irritated from the If the skin on your underarm begins oozing, arm’s movement. cracking, or thickening, see a dermatologist. In some cases, persistent armpit itching can Fungal or be a sign of something more serious, including bacterial infection: breast cancer. If it’s accompanied by intense pain, rash, swelling, warming of the breast, The armpit’s dark, or color changes, see a doctor right away. damp environment encourages overgrowth of normal skin flora, creating an ideal setting 43A U G U S T 2 0 2 2 • P R E V E N T I O N.C O M

HEALTH MY DIAGNOSIS I first noticed SARA STATHAS. something was Why Was My Dog wrong with my Waking Me Up? sleep around 2006, when I started having She knew something was wrong horrible nightmares with me long before I did. that I was being suffocated. I would BY JEAN COONS, AS TOLD TO MARISA COHEN wake suddenly and sit straight up, gasping 44 P R EVEN T ION.COM • AU G U S T 2 0 2 2 for air, like something out of a scary movie. And then some- thing even stranger started happening: My 86-lb chocolate Labrador, Gracie, started waking me up several times each night, every hour or more. She would come over to the bed and poke my arm or my face with her cold, wet nose. Sometimes she would jump up on the bed and hover over me—and that’s a pretty big dog to be pouncing on me in the middle of the night! I thought maybe she was just getting older and couldn’t hold her bladder like she used to, so I would get up and take her outside. But often when we got there, she would

COURTESY OF JEAN COONS. turn around and Gracie was looking out come back inside the for me all those years, house. I was always until I got answers. exhausted, and so was Gracie. At the same test, I mentioned to time, my snoring was my doctor that getting worse. My I didn’t think those husband and children results were accurate started complaining because I hadn’t fallen about it. I had no idea asleep. She told me this was happening, there was a test and my family would I could take at home. say, “You need to She put in an order tell the doctor about for me, and that test your snoring.” came back positive for sleep apnea. I went A FALSE STEP, back to the sleep lab, and this time they allowed me to watch a little TV until THEN AN ANSWER I was ready for lights-out. I slept much better that night, and they put a mask I still didn’t know what was going on me after I’d fallen asleep. on with my dog, but I did eventually During that second test, they realized mention my snoring to my doctor, and right away that I had moderate to she suggested that I go for a sleep severe sleep apnea, and they fitted me study. I went to the sleep lab, and they for a continuous positive airway pres- hooked me up to so many wires that sure (CPAP) machine that same night. it was heavy and uncomfortable. At When I started wearing the mask to about 7:30 p.m., they told me, “Lights bed at night, the most wonderful thing out. Get some sleep.” The problem happened: Gracie stopped waking was, I was not that kind of a sleeper. me up. I realized that she had been I needed to wind down by watching watching over me—when she saw that TV or reading a book. And it was even I wasn’t breathing, she’d poke me to harder with all those sensors stuck to wake me up so I’d start breathing again. my body, so I didn’t sleep at all that She was trying to rescue me all along. night. But even though I didn’t sleep, they deemed my test results normal. FINALLY GETTING For the next few years, bedtime A GOOD NIGHT’S SLEEP turned into a really dark time for me. I became a night owl, because I knew Once I was diagnosed with sleep either I was going to have nightmares apnea and started using the CPAP or Gracie would wake me up. Finally, mask, my life changed completely. about two years after my first sleep 4 5A U G U S T 2 0 2 2 • P R E V E N T I O N.C O M

HEALTH The nightmares stopped, and now tried her best to tell me that some- I’m going to bed earlier—I see the thing was wrong, and when I finally bedroom as a pleasant place to get listened to her, both our lives became some much-needed rest. so much better. I would tell anyone going for a TELL US ABOUT YOUR DIAGNOSIS sleep study to mention in advance Did you have symptoms that took any needs or routines that will a while to get properly diagnosed? help you sleep better. You want to We’d love to hear your story. be as comfortable as possible to Write to [email protected]. get the correct results. Also, listen to your dog or any other pet. Gracie Could You Have pressure (CPAP) Sleep Apnea? machine, a mask you wear while you sleep It’s estimated that that you’re suffocating that delivers just 22% of men and and forces you to the right amount of 17% of women have gasp for breath,” air pressure to keep obstructive sleep Dr. Nunez says. Some your airways open. apnea (OSA). “When of the biggest risk Oral appliances we sleep, most of our factors for OSA are may also be helpful, muscles relax,” says obesity, age, a large and in some cases Carlos Nunez, M.D., neck circumference, surgery may be chief medical officer enlarged tonsils or a recommended. of ResMed. “When small throat, and fre- the muscles in your quent use of alcohol SYMPTOMS OF throat relax during or sedatives. In addi- sleep, the tissues can tion to leaving you OSA INCLUDE: collapse down and exhausted, untreated prevent air from OSA can increase Loud snoring passing through.” your risk of dementia, This can cause you high blood pressure, Gasping during to stop breathing, and type 2 diabetes. sleep sometimes 50 or The most common more times an hour. treatment is a contin- Daytime exhaustion “The brain senses uous positive airway Headaches Irritability Difficulty paying attention while awake 46 P R EVEN T ION.COM • AU G U S T 2 0 2 2

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HEALTH INSIGHTS 4 Facts About Abortion of Medicine, who spearheaded the report. Black women have Here’s what the health three times the risk of dying statistics say about this from pregnancy that white common procedure. women do, according to the Centers for Disease Control BY MERYL DAVIDS LANDAU and Prevention. As for birth itself, delivering a child is P olitics and legal debates 14 times as likely to result in aside, abortion is at its a woman’s death as having an core a medical proce- abortion. Additionally, ending dure that one in four a pregnancy can save your life women undergoes during if, say, you have a serious med- her lifetime. Here are four ical issue such as an ectopic findings from a comprehensive pregnancy that grows in the report by the National Acade- fallopian tubes or you develop mies of Sciences, Engineering, certain conditions before the and Medicine. baby is viable, Dr. Calonge says. Abortion is safer Infant mortality is than pregnancy higher in states and childbirth. with restrictive laws. The odds of dying from any of More babies die in their first these is low, but the potential year in places where women complications women may have limited or no access to experience during pregnancy— abortion, researchers found. hypertension, gestational Women with low incomes, who diabetes, and infections— are the most likely to seek an mean that it is riskier than abortion (in part because they abortion, says Ned Calonge, cannot afford to raise a child, M.D., M.P.H., an associate pro- or another child), “tend to have fessor of family medicine at the psychological stressors which University of Colorado School produce inflammatory effects that can be passed to infants in utero and harm them,” 48 P R EVEN T ION.COM • AU G U S T 2 0 2 2