Prevention USA May 2022

SOOTHE A SORE NECK QUICKLY WHAT’S YOUR BRAIN’S AGE? p. 64 7 HABITS 20A2WS2NYAHAURECDAMKSLT! H Y FOR A HAPPIER LIFE Simple Changes That Bring Real Joy WHEN MYTHS ORDINARY A GUT ABOUT ISSUE C H E M I CA L S GETS NO - THAT PUT SERIOUS MEAT WOMEN DIETS IN DANGER

P R E VE N T ION CONTENTS M AY 2 022 ON THE COVER 46 Soothe a Sore 42 When a Gut Issue PULSE Neck Quickly Gets Serious 4 Health and well- 64 What’s Your Brain’s Age? 58 Myths About ness news you can No-Meat Diets use, plus an easy 34 7 Habits for a Happier Life 50 Ordinary Chemicals weeknight meal, STOCKSY. 72 2022 Healthy Snack Awards That Put People a great fitness in Danger move, and more

WELLNESS 62 Lymphatic Drainage Do the products that 24 Natural Benefits claim to help work? of Carrots Must-try recipes 64 Keep Your Brain Young 26 How Plants Signs that your brain’s Can Help Your age doesn’t match Body & Mind your actual age Tap into nature’s power. ON THE COVER: DAN SAELINGER/TRUNK ARCHIVE. THIS PAGE, FROM TOP: GETTY IMAGES (2); THE VOORHES. 28 Your Clean Beauty FOOD p.34 Glossary p.48 Decode the promises. 72 All-Star Snacks p.80 2022 Healthy Food 32 Tough Conversations Award winners! Worth Having Talk now, avoid rela- 76 Rhubarb Breakfast tionship issues later. Muffins A crowd-pleaser 34 7 Unhelpful Habits Everyone Should Quit 78 Listen Up! These are the secrets Foods that help to a happier life. your hearing HEALTH 80 Bust Out Your Blender 40 Meet Your Hands One appliance, six How to keep them well amazing recipes 42 Why Did I Look FAM ILY Pregnant Every Time I Ate? 88 Social Skills One woman’s long Made Simple journey to a diagnosis Helping kids learn what to say 46 Achy Breaky Neck? Tips and tricks to help 90 How to ID an Eating Disorder 48 Make a Move They’re not Exercise made easy always obvious. 50 The Chemical 92 Caring for Invasion an Older Pet Protect yourself from Does yours needTLC? invisible dangers. SCIENCE IN EVERY ISSUE 58 5 Myths About 2 Editor’s Note Vegetarian Diets 96 Brain Games Surprising truths 1M AY 2 0 2 2 • P R E V E N T I O N.C O M

E DI TOR’S NOTE WHICH WOUL D YOU PICK UP ? I’d love to get you in on a big decision we make every month. We have to choose what’s going to be on the cover—a fun part of my job, but also a fairly complicated one. There are tons of questions I have to ask, such as: Which article will we highlight? What words will explain it best? What picture will grab your attention? Which combo will make you excited to read Prevention as soon as it gets delivered—or inspire you to buy it at the store? TOP, FROM LEFT: GETTY IMAGES (2); JOBE LAWRENSON. BOTTOM: PHILIP FRIEDMAN. Above are three for this issue that didn’t end up making the big time. Creative Director Jarred Ford made these mock-ups after we’d done a lot of brainstorming with Visual Director Bruce Perez, but the three of us never make the final decision alone. We show our ideas to whomever we can snag for an opinion: the rest of the staff, our bosses, people at other magazines in our company, family members. Last month I showed a couple of options to a random neighbor who was in an elevator with me—I’d been stewing on it and there he was, so I just pulled out my phone and got his quick take. But this magazine is for you, not necessarily that guy in the elevator— though he did seem to enjoy being asked! So, which would you have picked? You can take a super-quick poll at prevention.com/may-cover- poll, or email your thoughts to [email protected]. I can’t wait CAST to hear—it’ll help me YOUR VOTE! for the future too! prevention.com /may-cover-poll 2 P R EVENT ION.COM • M AY 2 0 2 2

THE HIGHEST PROTEIN SNACK NUT * :HŒUHŵH[LQJRXUSURWHLQSRZHU:hQGHUIXO3LVWDFKLRVLVDFRPSOHWHSURWHLQ VQDFNZLWKDOOQLQHHVVHQWLDODPLQRDFLGV(YHU\\R]VHUYLQJKDVRI\\RXU GDLO\\YDOXHRISURWHLQ,I\\RXKDGWKHVHVWDWV\\RXŒGVKRZRIIWRR %DVHGRQSHUFHQWGDLO\\YDOXHRISURWHLQSLVWDFKLRVYVDOPRQGVFDVKHZVDQGSHDQXWV k:RQGHUIXO3LVWDFKLRV $OPRQGV//&$OO5LJKWV5HVHUYHG:21'(5)8/3/$173527(,1WKHDFFRPSDQ\\LQJ ORJRVDQGWUDGHGUHVVDUHWUDGHPDUNVRI:RQGHUIXO3LVWDFKLRV $OPRQGV//&RULWVDIŴOLDWHV:3

P R E VE N T ION PULSE Say Hello to Your New Favorite Supergreen One pretty backyard weed is actually a totally edible nutritional powerhouse— and tasty too! Purslane grows low to the ground; its sturdy, smooth leaves look a bit like succulents and are loaded with omega-3s, vitamin A, iron, magnesium, potassium, calcium, and antioxidants. The greens, which have a mild taste and a slight crunch, are best eaten raw and give a lovely flavor, texture, and nutrient boost when added to sandwiches and salads or used as a topping for omelets and tacos. Look for purslane at farmers’ markets, if not in your yard! 4 P R EVENT ION.COM • M AY 2 0 2 2

KRISTIN DUVALL/STOCKSY.

PULSE This Season’s Bug Repellent: Your Outfit You might want to assess your summer wardrobe—it could help prevent you from being eaten by mosquitoes. Skeeters seem to be drawn to certain colors, found a new study in Nature Communications. When University of Washington researchers placed mosquitoes in a test chamber with a colored dot at the bottom and sprayed carbon dioxide inside (when we exhale, this is what attracts the buggers), they flew toward dots that were red, orange, black, or cyan (a teal-like shade) and ignored ones that were green, blue, purple, or white. When CO2 wasn’t sprayed, the mosquitoes ignored all colors. Scientists say these findings could help develop better deterrent methods. But for now, it can’t hurt to use this info for your own protection and deck yourself out in hues that may keep you from being bitten. Taking On Sugar Plenty of kids love sugary drinks, and they’re a big driver of child- hood obesity—which can snowball and lead to the development of other health issues like high blood pressure, sleep apnea, type 2 diabetes, and more. One way to address the problem is to get parents to buy fewer beverages for their kiddos, and research- ers from the University of North Carolina at Chapel Hill think they may have discovered a tool that could help: adding pictures to TOP: MIRAGE C/GETTY IMAGES. BOTTOM: TAYA CHO/GETTY IMAGES. labels. A lab was set up to resemble a convenience store, and a diverse group of parents of children ages 2 to 12 were invited to “shop” for a drink, a snack, and a household item. Some shoppers HE LP FOR SUGAR LOVERS saw sugary drinks with pictorial warnings about type 2 diabetes Looking for ways to cut your family’s and heart disease risk on the sugar intake? Our downloadable bottles, and another group saw guide Sugar Detox Made Easy, shelves of sweet drinks with with tips, recipes, and more, is just a barcode and no warning. available exclusively to members of Pictorial warnings led to a 17% Prevention Premium at prevention reduction in sugary drink pur- .c om /sugar -detox. chases, and a survey revealed that the warnings also made JOIN TO GET ACCESS prevention.com/join parents feel more in control of healthy eating decisions. 6 P R EVENT ION.COM • M AY 2 0 2 2

SOAP BARS: GOIR/GETTY IMAGES. THE SCIENCE OF BEAUTY A MORE SUSTAINABLE CLEANSER Once shunned by skincare pros as too abrasive, cleansing bars are having a resurgence. The latest formulas are gen- tle, nourishing, and hailed for their sustainability, typically lasting longer than bottled cleansers and creating far less packaging waste. “In the past, soaps had high pH levels and were made with alkaline and harsh detergents that stripped skin of its healthy oils, leaving it dry, itchy, and irritated,” says Dendy Engelman, M.D., a board-certified dermatologist in New York City. “Today’s bars have balanced pH and contain moisturizing oils and soothing extracts to cleanse without compromising the skin barrier.” (If you have dry or sensitive skin, stick with bars labeled “soap-free.”) For the face, Dr. Engelman recommends formulas with calming extracts like green tea, rose, and aloe vera plus hydrating oils such as argan oil and olive oil, which are high in anti- oxidants, vitamins, and fatty acids. For the body, “try bars made with rich butters like shea and cocoa butter, nour- ishing vitamin E, and aloe vera, an antibacterial hydra- tor,” she says. To keep your bar germ-free, give it a quick rinse under hot water after each use to reveal a fresh layer, and rest it in a holder that allows air all around it rather than in the murky, puddled water of a soap dish. —Victoria Kirby EDITORS’ CHOICES: For face: Joanna Vargas Ritual Bar, $22, joannavargas.com; For body: Kopari Beauty Super Suds Soap Bar with shea butter and coconut oil, $10, ulta.com; Soap-free for face and body: Cetaphil Gentle Cleansing Bar, $5, drugstores

PULSE Break Up TV Time There’s nothing wrong with a nice can cause blood to pool, say research- Netflix marathon, but make sure you ers, and you may also be likelier to get up and move while watching. snack unhealthily while lounging, which Spending four or more hours a day in can lead to other issues (like weight front of the television was associated gain) that increase your risk of clots. Try with a 35% higher risk of blood clots setting a “stand up” timer that goes off compared with less than two and a half every 30 minutes, or find some inspo hours, says a new meta-analysis in the from our get-moving ideas on page 48. European Journal of Preventive Cardi- ology. And this was true independent of other factors such as age, sex, BMI, and physical activity. Being immobile for long periods impairs circulation and Dip, Drip, Drizzle WORKOUT WOMEN: ISTOCK/GETTY IMAGES. HAMSTER WATCHING TV: DAN SAELINGER. E D I T O R S’ Meet your new foodie obsessions: Shito sauce and pepper sauce CHOICE from Ayo Foods, two traditional accompaniments in West African 2 0 22 ginger, and basil, and it pairs well with meat, seafood, or Puff Puff (a classic fried dough ball also available from Ayo). Shito sauce is smoky, spicy, and on eggs or grilled fish, with rice and beans, or for dunking your grilled cheese or veggie sticks. ($9, ayo-foods.com) 8 P R EVENT ION.COM • M AY 2 0 2 2

HEALTHY LIFESTYLE If you are feeling exhausted and in need of revitalization, you should consider a detox or cleanse. With Active LiverTM you have the tool to do this gently and on a daily basis. Each day, our liver is work- 5@ 5? ;2@1: 05ő/A8@ @; -.501 ing hard to remove waste by, and involves days or even products and toxins from weeks of feeling tired and processed foods, unclean air, sick. However, there are other water and even our own body. ways. But as we get exposed to in- creasingly more toxins, the DETOX WITH ONE TABLET liver struggles to remove them A DAY all and can start storing them in our body fat. Active LiverTM is a dietary supplement that helps pro- We quickly may notice the mote a healthy liver and helps results in our energy levels, in you detox on a daily basis our lack of youthful appear- – all year round. With just ance – and surprisingly, on one tablet a day, it gently but our waistlines. 1Ŋ1/@5B18EA?1?7:;C:41>.-8 extracts to facilitate detoxing UNJUNKING YOUR BODY of the body –without the “side 1Ŋ1/@?s A detox, like a water or juice fast, is an excellent way to rid the body of stored toxins, but r is an important fat organ. If the liver is or clogged with waste , it can start building up he waistline, and even e internal organs (which d to a fatty liver). Making r liver is working well will flush fats from the body. Results may vary. Always read and follow instructions prior to use.

PULSE Create Your Healthiest Home Master what it takes to make every room of the house safe and clean. THE KITCHEN ⅛ tsp dish soap; blot the mess with a ZHANNA DANILOVA/GETTY IMAGES. clean cloth, then dab with 1 Tbsp white Freezing meat is a vinegar mixed with 1 cup water. great way to reduce food waste and always Lessen sofa odor by slipping dryer have protein on hand, sheets into envelopes and tucking them but it’s important to under cushions. defrost it safely to avoid foodborne illness. Zap pet fur by spraying furniture with The ideal method is an antistatic spray. Then put on a clean to thaw it in the fridge pair of lightly dampened rubber gloves overnight. Use ground and run your hands over cushions. meat, poultry, and sea- food within two days THERE’S MORE! and red meat within five (you can safely refreeze These tips are from thawed meat if you Good Housekeeping’s haven’t removed it from new Home Skills the fridge!). book, with more than 850 tricks. DIY frozen veggies by blanching and ($18, amazon.com) then freezing; freeze fresh fruit on a parchment-lined baking sheet and por- tion into freezer bags. And try this tip for stretching fresh produce: Pickle it! THE BATHROOM Squeegee the shower after each bathing session to prevent mildew. Hang towels on a rack or an over- the-door towel bar instead of a hook; this helps them dry faster, preventing stink and bacteria buildup. THE LIVING ROOM To get rid of stains on carpet or upholstery: Mix 1 cup water and 10 P R EVEN T ION.COM • M AY 2 0 2 2



PULSE Q&A A Lifetime of Helping Melissa Freeman, M.D., is a 96-year-old doctor still practicing in Harlem. Interviewer Allana Haynes talked to her about what she’s learned throughout her incredible medical career. Here, a fascinating snippet: How does the grand- sure to a hospital Freeman PORTRAIT: VONECIA CARSWELL. DR. FREEMAN AS A GRADUATE FROM HOWARD: COURTESY OF SUBJECT. daughter of a formerly social worker graduated from enslaved man become who once walked Howard University interested in medicine? someone into College of I was really interested in my office who Medicine in 1955. biology and had taken was addicted to several classes that led narcotics, asking tes, kidney disease, joint me to thinking about if there was any- pain. This was something going into medicine. thing we could that I wanted to do and I eventually went into the do. At that time, our only have continued to do. I’m field of internal medicine. option was to admit them not of a young age, but to the inpatient division— I still have energy, and What are some early but it was just to get I’m still able to open the career memories? them off drugs; then they doors of my practice, so During my internship at let them go. I started I have no plans of retir- Kings County Hospital, working in the field of ing. If people want me I went to the pediatric drug addiction, managing to help them, I am more ward, and a little fellow, the use of medication to than willing to try. about 5 years old, said, treat people, particularly “What’s your name?” young women. GET THE BOOK I told him I was Dr. Free- man. He said, “You’re What motivated you to Lift Every Voice a doctor? I never heard keep going through such celebrates Black elders of a lady doctor.” I also a long career, and do you who helped shape worked in a Manhattan ever think about retiring? history. hospital where two of It’s very challenging ($36, the doctors were looking helping people—people amazon for physicians interested of color, Black people— .com) in working with patients defeat [conditions] that who were addicted to have taken us away from narcotics. I had had expo- life—hypertension, diabe- 12 P R E V E N T I O N.C O M • M AY 2 0 2 2

HEALTHY & THICK HAIR DON’T PANIC! ADVERTISEMENT - How Apples Can Help CUSTOMER WEB REVIEWS Your Hair Is your hair looking dull? Does it fall out easily when you brush, wash or treat it? Then it may be time to nourish your hair follicles from the inside with apple extract, and the hair vitamin biotin. Hair VolumeTM is an award-winning and clinically proven hair supplement from Sweden, providing vital hair nutrients to the hair follicles, from where the hair grows. Hair Volume contains a patented apple extract with a growth factor called procyanidin B2. In combination with millet, silica, and biotin, these ingredients help promote full, beautiful and healthy hair. Results may vary. Please read the information on the box to determine if this product is right for you. This product is not intended to diagnose, treat, cure or prevent any disease.

PULSE 25 - Minute Meal Under $10 Chicken Piccata Pasta SERVES 4 14 P R E V E N T I O N.C O M • M AY 2 0 2 2



PULSE FEEL-GOOD FLAVOR Capers give this month’s dish its dis- tinct tang, but they’re more than just a flavor lender—they contain important antioxidants and vitamins. Other condiments that will boost your meal: DOUCHI mango, lime, green chile, Sheth says, and the MIKE GARTEN. carrot, and turmeric,” paste is tasty on meat, This Chinese staple, also says Vandana Sheth, veggies, pizza, eggs, known as fermented R.D.N., author of My you name it. Browse black beans, is actually Indian Table: Quick & supermarketitaly.com or made from black soy- Tasty Vegetarian Recipes. try TuttoCalabria or Firelli beans, and the fermenta- Achar delivers bold fla- hot sauce from Amazon. tion creates gut-friendly vor, antioxidants, anti- bacteria that can improve inflammatory ingredients, DUKKAH digestion, says Laura Iu, and probiotics. Some of R.D., a certified intuitive Sheth’s favorite brands “Every culture has a con- eating counselor in include Mother’s Recipe, diment that dates back New York City. Used as Rani, and Patak’s, all centuries; the history is a sauce base, douchi are available from Amazon. as rich as the flavor and also rich in powerful anti- health benefits,” Iu says. oxidants. You can order CALABRIAN CHILE This Egyptian spice mix is douchi or jarred black PASTE a perfect example: Each bean sauce from Amazon blend is different but fea- or umamicart.com. This condiment is made tures nuts, sesame seeds, from hot Calabrian chile and spices. Check out ACHAR peppers, olive oil, salt, Skordo, Good & Gather, and vinegar. The capsa- or the dukkah-inspired “This is the Hindi name icin in chiles supports topping Ami Ami. for a pickled food, digestion and circulation, commonly made from 16 P R E V E N T I O N.C O M • M AY 2 0 2 2

Advertisement “I lost 45 lbs and have kept it off! I feel amazing, and love what I see in the mirror.” SONDRA W. yg Optimizes metabolism, Supports healthy blood lowering the body’s sugar levels since Study suggests that a low-glycemic natural resistance to Almased is low-glycemic high-protein diet can increase the weight loss and and allows the body to metabolism. If you want to optimize your tendency to gain fat, for absorb carbs slowly body's metabolism for more effective more effective weight weight loss — all while targeting stubborn management Reduces cravings by belly fat and improving your health along supporting healthy levels the way — Almased may be just what you Burns fat while retaining of hunger hormones, were looking for. Supported by over muscle via higher ghrelin and leptin 30 years of scientific research, Almased: thermogenesis and enhanced fat oxidation Restores wellness by supporting gut health Supports a healthy mood and immunity thanks to and natural energy Almased’s natural levels by nourishing the fermentation process of body with key nutrients high-quality non-GMO (including bioactive soy, yogurt, and honey peptides and all essential amino acids), vitamins and minerals New Flavor Almased is available at select Walgreens (diabetes management aisle), CVS, GNC, RiteAid and your local health food stores. Individual results may vary. Average weight loss is 1-2 lbs per week. These statements have not been evaluated by the Food and Drug Administration. These statements and the product of this company are not intended to diagnose, treat, cure, or prevent any disease. Consult your physician before implementing any new diet, exercise and dietary supplement programs, especially if you have preexisting medical conditions or are taking prescribed medications.

PULSE MOVE OF THE MONTH BALANCE BOOSTER Work on your balance and arm strength with the single-leg bicep curl. 1 Stand up 2 Slowly curl straight, with the weights up a dumbbell toward your in each hand. shoulders; Raise 1 leg try to keep off the floor, your elbows knee bent so still and let your thigh your biceps and the do the work. bottom of 3 Hold for a your foot second, then are parallel slowly lower to the floor. the dumbbells to starting position. 4 That’s 1 rep. Do at least 10 reps, then raise the other leg and repeat. KATHRYN WIRSING.

How to Choose the Perfect Walking Shoes Constantly dealing with crammed toes or achy arches because you can’t find sneakers that fit just right? These tips from Chanel Perkins, D.P.M., a double board-certified podiatrist at UTMB Health in Houston, can help you find your perfect size. PEOPLEIMAGES/GETTY IMAGES. SIZE UP the shoe. Shoes should align with the shape of Athletic sneakers will your foot (so if your foot usually need to be a is wide, look for shoes larger size than fashion that are wider, especially shoes. “When your foot in the toe box), and make strikes the ground, it sure your little toe isn’t expands in length and squished,” Perkins says. width,” says Perkins. “For most people, going MEET THIS up a half size is perfect, but pay attention to CHECKLIST how your feet feel and size up accordingly.” A solid walking shoe has a roomy toe box, firm DO THE FINGER TEST arch support, and flexibil- ity in the forefoot. Look “You should have about for a lower heel height a half inch of room (a.k.a. less cushioning); (roughly a finger’s width) this allows for a natural from the tip of your walking style to help longest toe to the end of prevent pain and injury. 19M AY 2 0 22 • P R E V E N T I O N.C O M

PULSE When Walking Is More Than Walking These participants in our Virtual Walk last fall found meaning and joy out on the road—and you can too. There’s still time to sign up for our spring event! “I started walking for I am so proud of his service and thank- COURTESY OF SUBJECTS. my blind dog, Missy. ful that we had this time together. I have I tried taking her on continued walking, and I am grateful for walks, but she couldn’t this habit, which helped me really get get far—so I carried her. to know the man my son is becoming.” I could tell she really —Valerie Swirczek, Fallon, NV enjoyed the fresh air and the time we spent together, and I JOIN OUR NEXT VIRTUAL did too. I purchased a dog stroller, and WALK ON APRIL 30! we used it so much we wore out the front tire twice! Missy knew the smell Learn more about our free 5K Virtual of where we stopped for coffee and the Walk and our “Why I Walk” contest pup cup of whipped cream that typi- (Tracy and Valerie were two of our cally followed. She passed away last winners last year!) at prevention.com fall. She was such a great dog; she put /virtual-walk. an incredible amount of faith and trust in our family. I’m still walking, but I LOVE YOUR WALKS miss my loyal companion who rescued me.” —Tracy Nappier, Lemont, IL In Walk Your Way Calm, discover 101 “As my 19-year-old guided walks and a son prepared for Air walking log to track your steps Force basic training, he and mood. $25, prevention.com started running in the /walkcalmjournal mornings. I decided to walk, knowing the fresh air and exercise would be good for me too. He would lap me a few times but then walk with me when he finished. This was when something magical occurred: My teenager used sentences longer than three words and a grunt—we actually talked about life stuff and feelings! 20 P R EVEN T ION.COM • M AY 2 0 2 2

CARES HERE. AND HERE . EVERY INGREDIENT HAS A PURPOSE. EVERY INGREDIENT FROM OUR TRUSTED SOURCES. You care about the ingredients in your pet’s food. And so do we. Proven nutrition is at the heart of what we do. But it’s not all we do. See our commitment to ingredient integrity and responsible sourcing at PURINA.COM/CARES.

Taking Charge of Their Health and Aging Television personality and author of Why Did I Come Into This Room? Joan Lunden, and her daughter Jamie Hess, a wellness mentor (@NYCfitfam), believe in empowering discussions on women’s health and aging. Here they tackle a common issue that impacts 1 in 3 women—bladder leakage. Q: Why is it important Q: What causes Q: How does to talk about bladder leakage? bladder leakage? INNOVO work? (Joan) Bladder leakage is (Joan) The embarrassment usually caused by Stress (Jamie) INNOVO gave of leakage, which can Urinary Incontinence me a life-changing, happen to women at any (SUI). It occurs when non-invasive solution age, can be isolating. In simple movements put that delivers pelvic floor my book, I wanted to pressure on the bladder. To strengthening Kegels talk about aging in a way strengthen the pelvic floor, with the push of a that’s honest, relatable women have been told for button. I wear INNOVO and shareable. I even years to do their Kegels. smart shorts for 30 have a chapter titled, But the problem is…50% minutes a day. It’s “Sometimes I Laugh So of women are unable to discreet, no prescription Hard, Tears Run Down My do a Kegel correctly! is needed, and it’s easy Legs!” Many women may to use at home. not think bladder leakage (Jamie) I struggled with is common…and many leakage after childbirth are too scared to talk and I can tell you that about it. pads and leakproof undies don’t get to the heart of presented by the issue, and let’s face it, they’re embarrassing, too!

Stress Urinary Incontinence Jamie Hess (SUI) is a leakage of urine running the during activities that put 2019 Hamptons abdominal pressure on your Half Marathon. bladder, such as coughing or sneezing. Weakened “For me, leaking happened after the birth of my pelvic floor muscles can second child. I was running a half marathon, and I contribute to SUI; weakness turned to my husband and said ‘Babe, I’m literally may occur from events such peeing my pants and there is nothing I can do about as pregnancy, childbirth, it.’ ” Running was Jamie’s passion and her joy. “My aging or pelvic surgery. leaking issues took running away from me. I knew I had to do something about it, and I started using INNOVO is the right INNOVO, which changed my life.” solution for SUI. INNOVO’s Multipath™ technology automatically engages your pelvic floor muscles, giving you 180 precise Kegels per session, and strengthens your pelvic floor from the inside out to stop leaking at the root. INNOVO is an FDA-cleared, non-invasive technology that treats Stress Urinary Incontinence from home. INNOVO is easy, non-invasive, and no prescription is needed. Step 1 Step 2 Step 3 Step 4 Spray the Connect to the Settle into one of After 30 minutes sensors and pull controller and adjust the recommended you’ve completed 180 perfect Kegels on the shorts the pulse level positions

P R E VE N T ION WELLNESS

Natural Benefits of Carrots Carrots are versatile veggies full of fiber, vitamins A and C, and carotenoids, which can help improve vision and are linked to a reduced risk of certain kinds of cancer. Carotenoids are best absorbed when carrots are chopped, blended, or cooked and eaten with dietary fat, says Kory DeAngelo, M.S., R.D.N., an assistant professor and nutrition clinic coordinator at Bastyr University and Bastyr Center for Natural Health in Seattle. Try a few of her favorite recipes here. BY ARRICCA ELIN SANSONE LUCY SCHAEFFER. FOOD STYLING: CHRISTINE ALBANO. ANTIOXIDANT “CARROT CAKE” OVERNIGHT OATS PROP STYLING: CHRISTINA LANE. SMOOTHIE Indulge in a sweet treat for breakfast or Enjoy this carrot-ginger dessert. In a small bowl, stir together ½ cup beverage for breakfast old-fashioned rolled oats, ¾ cup milk of or an afternoon snack. In a choice, ¼ cup shredded carrots, 1Tbsp raisins, blender, combine 1 chopped ¼ tsp cinnamon, and a pinch each of nutmeg carrot, 1 cored and chopped and salt. Cover and refrigerate overnight. tart apple (such as Granny Top with ½ cup chopped walnuts or pecans Smith), 1 to 2 tsp fresh before serving. Makes 1 serving. ginger, 2 to 4 Tbsp raw unsalted cashews, 1 cup VITAMIN-RICH ROASTED carrot juice or water, and VEGGIES WITH SPRING HERBS 2 tsp lime juice. Blend until smooth and creamy. Fresh herbs add extra zing to this side dish. (Hint: If you don’t have a Chop 3 carrots and 3 Yukon Gold potatoes high-powered blender, use into 1- to 1½-in. pieces. Toss with 1 Tbsp shredded carrots and soak olive oil and salt and pepper to taste. Spread the cashews in hot water on baking sheet in a single layer, uncovered. for an hour to soften, then Roast at 400°F for 30 to 40 min. or until done. drain before adding to In a separate bowl, combine 2 Tbsp finely blender.) Makes 1 serving. chopped parsley, 2 Tbsp finely chopped dill, and 1 tsp lemon zest. Toss with carrots and potatoes. Serves 4. 25M AY 2 0 2 2 • P R E V E N T I O N.C O M

WELLNESS NATURAL FIXES How Plants Can Help Your Body & Mind Horticultural therapy is a powerful healing tool. BY HANNAH CHE NOWETH Humans have long tion in horticultural activities recognized that our to achieve specific goals within connection to plants that person’s treatment plan. is inherently healing. Simply put, it’s about using In fact, research has shown the connection of plants and that just having a plant in your people to improve health hospital room could shorten outcomes. It might involve gar- your stay. Horticultural ther- dening activities that take place apy takes this a step further by outdoors or an HTR visiting using plants and plant-based a patient’s room to help them activities to support healing tend to a container garden. and rehabilitation. Here, Derrick Stowell, Ph.D., a reg- What physical rehab istered horticultural therapist benefits does it offer? (HTR) and the education and horticultural therapy Whether someone is recov- program administrator for the ering from a stroke, surgery, University of Tennessee Gar- or injury, in some hospitals dens, explains how it works. an HTR will work with the patient’s treatment team to First, what is help advance their goals. This horticultural therapy? could mean strengthening muscles, relearning to walk, Horticulture is the act of regaining dexterity in hands, growing and caring for plants. or building endurance, coordi- When you tag on the word nation, and balance. Horti- “therapy,” it means an HTR is cultural therapy also helps a facilitating a person’s participa- patient carry out daily living 26 P R EVEN T ION.COM • M AY 2 0 2 2

GETTY IMAGES. activities and navigate space. While a in a better mental position to deal with clinical setting is designed to prevent more grueling and intense therapies. falls, being in a garden helps someone safely reacclimate to uneven surfaces. Is the therapy particularly helpful for certain people? What about cognitive and emotional benefits? While the focus has been on its benefits for rehabilitation and behavioral health Depression and social isolation also as well as for older adults living with happen in hospitals, so there’s a ton of dementia, interacting with plants can value in getting patients outdoors and really help everyone improve their emo- interacting in a group setting. Horti- tional, mental, and physical well-being. cultural therapy gets patients moving, motivated, and connected to the outside How can one reap the benefits world and plans for the future. Research outside of a hospital? shows that it greatly improves people’s moods and reduces depression. It can When horticultural therapy takes place also increase memory, stimulate the in a community setting rather than mind, and provide a much-needed men- a clinical one, we call it “therapeutic tal break. In stressful environments like horticulture.” The American Horticul- hospitals, we lose our ability to focus, tural Therapy Association (of which I’m so being in a garden helps someone get the president) has a list of regional and networking groups at ahta.org. 27M AY 2 0 2 2 • P R E V E N T I O N.C O M

WELLNESS BEAUTY Your Clean Beauty Glossary Our expert-vetted guide demystifies these terms so you can find safe, effective products. BY VICTORIA KIRBY T he good news: There’s sections, deceptive labeling is more awareness than still an industry-wide prob- there used to be about lem, “and the average person how the products we can’t tell whether a product is use affect our health and the authentically ‘clean’ or ‘natural’ planet. But now that so many just by reading the ingredients brands peg themselves as list,” says Jackson. Here’s how “clean,” “natural,” or “organic,” to navigate the lingo. these terms have gotten mud- dled, making it harder to know CLEAN when these claims are legit. Brands use “clean” to indicate “The term ‘organic’ is regu- products that are considered lated, but ‘natural’ and ‘clean’ safe for people and the planet. are not legally defined, so there “Clean beauty is a safety stan- are almost no set standards for dard, not an indicator of how beauty brands to abide by,” says natural a formula is,” explains Annie Jackson, cofounder and Jackson, so it can include both COO of Credo Beauty, a clean- natural and synthetic (i.e., lab- beauty retailer known for strict made) ingredients. product vetting. While compa- nies have become more trans- Here’s where it gets tricky: parent about their formulas Because there’s no regulation and many retailers like Target, around clean beauty, brands CVS, and Sephora have strong and retailers have taken it vetting criteria for products upon themselves to classify they carry in their clean-beauty ingredients as “clean” or not based on their own criteria and 28 P R EVEN T ION.COM • M AY 2 0 2 2

ADOBESTOCK. research, which means lists vary from doses and not at the low levels you’d find brand to brand. There are a handful of in ordinary products (similar to how ingredients that nearly every company alcohol could be fatal were you to drink agrees are bad, such as parabens and an entire bottle of vodka, but not when talc, but some experts argue that calling you have just one vodka soda). certain ingredients “toxic” is mislead- ing if they pose a risk only in very high “The best way to shop ‘clean’ is to look for a clearly written ingredients standard 29M AY 2 0 2 2 • P R E V E N T I O N.C O M

WELLNESS or retailer’s website and see if their unless there’s a vegan claim, natural definition of safe, healthy formulas products can include animal ingredi- aligns with yours,” says Jackson. ents. Even the term “100% natural” is “It means they’ve done the vetting somewhat misleading on products con- so you don’t have to.” taining more than one ingredient, says Jackson. “A bottle of pure marula oil EDITORS’ CHOICES: Macrene is 100% natural—but combining a Actives High Performance Face Serum, bunch of natural ingredients creates $195, macreneactives.com; Weleda a formula not found in nature.” Skin Food Original Ultra-Rich Cream, $19, weleda.com Terms like “naturally derived” and “plant-sourced” “mean the ingredient NATURAL started as natural but may possibly have been chemically processed and may now “True ‘natural’ beauty products are be synthetic,” says Macrene Alexiades, made entirely of ingredients sourced M.D., Ph.D., a board-certified derma- directly from nature,” says Jackson. tologist and clean-skincare formulator “They contain no synthetics or chem- based in New York City. This isn’t nec- ically altered ingredients, only pure essarily bad, as experts emphasize that substances such as essential oils and “all-natural” doesn’t equal safe. “There clays.” However, the term “natural” is not are toxic ingredients and carcinogens regulated. A bill currently on the table derived from nature,” Dr. Alexiades in Congress, the Natural Cosmetics points out. On the flip side, “some Act, would create regulations, though synthetic ingredients may be superior to critics say they’re not comprehensive natural ones that can contain contam- enough to enforce real change. For inants,” she says. Chemical processing now, the word “natural” on packaging can remove allergens and irritants from doesn’t guarantee that all or even most a natural substance, making it safer to of the formula is in fact natural. And use on people, and synthetic versions of ingredients previously sourced from environmentally disruptive harvesting could be kinder to the planet. Pros recommend shopping for natural products from an established brand that shares a clear definition of what it considers natural, as that’s easier than trying to decipher ingredient lists. “A lot of plants have long, unrecognizable Latin or scientific names, making it hard to know how many natural ingredients 30 P R EVEN T ION.COM • M AY 2 0 2 2

are in a formula,” says Dr. Alexiades. agent to contain at least 95% organi- cally produced ingredients, and there’s E DI TORS’ CHOICE S: Pai Rosehip a strict list of which nonorganic ingre- BioRegenerate Universal Facial Oil, $44, dients are allowed to be in the other credobeauty.com; Cocokind Organic Ultra 5% of the formula. ORGANIC “Formulas with fewer than 70% organic ingredients can’t say ‘organic’ on “Organic” refers to non-GMO ingre- the label but can call out which ingre- dients grown without the use of dients are organic on the ingredients chemicals (such as synthetic pesticides list,” says Jackson. While these labeling and fertilizers) and not sourced from regulations make it easier to shop for animals who are given hormones or organic beauty products, Dr. Alexiades antibiotics. “While ‘natural’ means notes that small, independent brands any substance from nature, ‘organic’ often don’t have the resources to provide is about the conditions under which a the lengthy documentation required to natural substance is grown or an ani- get USDA organic labeling, particularly mal is raised,” explains Dr. Alexiades. for formulas with lots of organic ingre- The FDA does not regulate the use of dients, as every ingredient requires the term “organic” on beauty prod- its own documentation. This means ucts, but if they contain agricultural the range of USDA certified organic ingredients, the U.S. Department of beauty products is somewhat limited Agriculture (USDA) does. It stipulates and the formulas tend to be more basic, that a product must contain at least explains Dr. Alexiades. 70% organic ingredients to be labeled “made with organic ingredients.” Prod- EDITORS’ CHOICES: Juice Beauty ucts with the USDA certified organic Organic Facial Wash, $24, juicebeauty seal are certified by an accredited .com; Le Prunier Plum Beauty Oil, $72, credobeauty.com 31M AY 2 0 2 2 • P R E V E N T I O N.C O M

WELLNESS SEX & LOVE Tough Conversations Worth Having Connect on these issues to avoid hurt feelings. B Y R ACH E L Z A R , L.M. F. T. , C. S .T. Rachel Zar, One of the most a partner that sets boundaries ILLUSTRATION BY KATHRYN RATHKE. L.M.F.T., C.S.T., common areas around what is sacred to your of relationship relationship. We often assume is a relationship distress comes in that we all have the same and sex therapist the aftermath of a betrayal. ideas about what it entails, but at Spark Chicago Often this breach is much these assumptions may leave Therapy and the more nuanced than “They slept your relationship vulnerable Northwestern with someone else.” Instead, it to accidental betrayals. For Medicine Center can look like “They’re flirting example, let’s say one part- for Sexual with a coworker,” “They spent ner assumes that monogamy Medicine & the money we were saving for means one should never flirt Menopause. a house,” or “They told their with others, but the other family about our last fight.” thinks flirting is fair game. Or one partner enjoys watch- Truth is, in many cases most ing pornography, but the emotional land mines could other considers it a breach of be avoided with a few candid their agreement. conversations early in the relationship. To help, here are I recommend discussing some questions to discuss with what monogamy means your partner: to you. What constitutes physical or emotional infidel- “How do we define ity? This may not be an easy monogamy?” conversation, especially if there are differences in your Basically, monogamy refers to understanding that need being in a relationship with— to be ironed out. But these and having sex with—only one talks always go better if they person. It’s an agreement with 32 P R EVEN T ION.COM • M AY 2 0 2 2

GETTY IMAGES. happen before, rather than after, an “What are our sexual and assumed line is crossed. financial expectations?” “Who gets to know the details Two of the most avoided conversation of our relationship?” topics in new relationships are sex and money—and they’re also among In an intimate relationship, there is the leading focal points of conflict and often an assumed privacy between betrayals of trust. So talk about them partners, especially around vulnera- early and often. ble issues. It’s also completely normal to talk to friends and family about Get curious about how important someone you love—or turn to others sex feels to each of you. How often for support when your relationship gets would you each like to be sexual? What hard. So where do you draw the line? are the best times? How does stress impact your libido? And on the topic Ask each other and answer: Whom of finances: How transparent would do you turn to when struggling with you like to be? What are your financial our relationship? Who are your trusted stressors? What do each of you feel confidants? Are we comfortable sharing comfortable spending on? details of our sex life? Whom can we vent to after a fight? What’s just between us? It’s the very rare couple who are By being intentional and coming to an perfectly aligned on every issue. understanding, you’ll avoid future hurt. But getting out ahead of potential problems will set you up for success. 33M AY 2 0 2 2 • P R E V E N T I O N.C O M

WELLNESS Unhelpful Everyone

GETTY IMAGES. Habits Should Quit Plucking damaging patterns from your life can boost your happiness so you’ll really feel like a lucky duck. BY ZEE KRSTIC 35M AY 2 0 2 2 • P R E V E N T I O N.C O M

WELLNESS OLD HABIT York University. She suggests celebrat- ing strengths and victories (even tiny COMPARING YOURS E L F ones!) and doing things that bring you WITH PEOPLE AROUND YOU happiness without external validation. INSTEAD OLD HABIT Think about what SHOULDERING RESPONSIBILITY makes you special. FOR EVERYTHING Lots of us have a friend who posts per- INSTEAD fect craft projects (“Nailed it!”) or know a fellow parent who never misses a kid’s Delegate—even if it game, but dwelling on where you fall doesn’t seem worth it. short isn’t helpful. “By learning to focus on ourselves instead of others, we can Whether you’re handling a big project decrease our stress and anxiety, increase at work or planning a family reunion, it’s our happiness and self-esteem, and live a easy to fall into the trap of doing most more purposeful and authentic life,” says of the work to be sure the end result is Renee Exelbert, Ph.D., a licensed psychol- perfect. “We go through life as if we’re ogist and an adjunct professor at New responsible for every outcome we experience,” says Amy Johnson, Ph.D., author of The Little Book of Big Change. “We fail to recognize just how much happens effortlessly.” Letting other people pick up the slack will lower your stress, and you may be pleasantly surprised with the outcome. OLD HABIT GETTY IMAGES. TRACKING WHO DISAPPOINTS YOU INSTEAD Notice who comes through. It’s hard to forget friends who didn’t visit when 36 P R EVEN T ION.COM • M AY 2 0 2 2

you were laid up or failed to attend an event you hosted. “This ‘injustice collecting’ causes us to see the glass as half empty versus half full,” Exelbert says. “Embrace gratitude for those who do show up. It increases our hap- piness, improves social relationships and self-esteem, and increases our longevity.”Try starting a gratitude jour- nal: Every day, write a few sentences about something you’re thankful for. In addition to loved ones, maybe you’re grateful for a robust subway system that shuttles you to work or a barista who knows what your “usual” is and gives it to you with a smile. OLD HABIT CONSTANTLY CHECKING YOUR PHONE GETTY IMAGES (2). INSTEAD OLD HABIT Take intentional breaks. SHOPPING FOR HAPPINESS Leave your phone out of the picture INSTEAD when you’re with friends and family, even if you’re just digging into takeout Revel in nonmaterial food on the couch. “We simply can’t joys and experiences. focus after so much online time; this practice shortens our attention span,” “So much of our energy is spent chas- says Lori Whatley, Ph.D., a clinical ing [physical] things we think will make psychologist and the author of us happy,” says Johnson. “The next Connected & Engaged. Plus, she adds, vacation, losing a few pounds—they “too much social media use has been never lead to lasting happiness.” She connected to depression and anxiety.” says humans evolved to “recalibrate” One thing that will help: practicing quickly after events, so the happiness mindfulness. If you’re new to the idea, boost triggered by things outside of try a meditation and mindfulness app ourselves fades fast.Teaching a niece like Headspace. Staying in the present how to read, having adventures with moment should boost your emotional friends—intangibles like these give us well-being, and it will likely make your real warm fuzzies. companions happier as well. 37M AY 2 0 2 2 • P R E V E N T I O N.C O M

WELLNESS OLD HABIT invites or that a neighbor GETTY IMAGES. spoke ill of you, revisiting OVERTH I N K I NG these complaints hurts only you. “Holding on to INSTEAD anger and repressing angry feelings may increase blood Focus on what pressure and the risk of coro- you can control. nary heart disease,” Exelbert says. “Forgiveness can lead Thousands of years ago, the practice to healthier relationships and of turning stuff over in our minds kept improved mental health.” us from repeating dangerous mistakes, Consider where the other says psychiatrist Mimi Winsberg, M.D. person was coming from These days, overthinking can lead us to (maybe your coworker feels insecure agonize over mundane things like the about their work performance or your wording of an email or events beyond neighbor has been stressed by care- our control.To prevent spiraling, decide giving duties). Even if you can’t forgive whether you’re obsessing about some- them, you can decide it’s their problem, thing you can actually change. If so, not yours, and commit to a fresh start. allot a certain amount of time to taking action, then distract yourself with an START A MINDFUL activity like a movie or exercise. NEW HABIT OLD HABIT Inspired to be more intentional and do H O L D I N G O N T O A GR I E VA N C E something positive for yourself? The INSTEAD 14-Day Meditation Challenge can help Loosen your grip you get started. It’s and let it go. an exclusive guide available for free to Prevention Even if you know that your coworker Premium members at prevention purposely leaves you off happy hour .com/meditationchallenge. Take advantage by joining! SIGN UP TO GET ALL OUR GUIDES prevention.com/join 38 P R EVEN T ION.COM • M AY 2 0 2 2



P R E VE N T ION HEALTH Meet Your 1 Cool Connections Hands About a quarter of the bones in Get a grip on how your your body are in your hands–that’s hands work—and how 27 apiece—connected by ligaments, to keep them healthy tendons, and joints, which allow so they can write, play, you to flex and grasp. You also have text, and touch for life. over 30 muscles in each hand, some starting at your elbow and running BY LISA M U LCAHY along your forearm to your fingers. ARTWORK BY ELSA MORA These muscles fit into the bones of your digits to make them move like 40 P R EVEN T ION.COM • M AY 2 0 2 2 puppets on a string. There are also

2 Put Pain on Pause Hands hurt when you twist open that jar of tomato sauce? You might be dealing with arthritis, an inflammation of the joints that can cause pain and swelling and that strikes women more often than men. Osteoarthritis (OA) is the most common type, and repetitive gripping or pinching can contribute to its development. “OA most often affects the tips of your fingers and the base of your thumb,” says Jamie Nguyen, an occupational therapist who specializes in hands and upper extremity rehab at the NYU Langone Orthopedic Center in New York City. Consult a hand surgeon or an orthopedist for pain-relieving options. “An over-the-counter brace or a custom orthosis created by a therapist can be extremely helpful in alleviating pain symptoms, especially if the OA affects the base of your thumb,” says Nguyen. tiny muscles in the hand and 3 Soothe and Protect fingers that let you spread, bend, extend, and stretch Constant texting can hurt your hands: your digits. Your hands use Take breaks from your smartphone, use a two kinds of grip: power grip PopSocket (a plastic circle that attaches to (in which your palm, long the back of your phone for a more comfy flexor tendons, fingers, and hold), and stretch your wrists and forearms thumb work in tandem to while gently moving your thumbs. Also, carry, say, a heavy grocery don’t forget that your hands are almost bag) and precision grip (pic- always exposed to the sun while you’re out, ture your thumb and index so put sunscreen on the tops of them as finger acting like tweezers, well as on your fingers (tip: After applying as when holding a pen). it elsewhere, rub any extra onto your hands rather than wiping it off). Use a water- resistant sunscreen with SPF 30 or higher and broad-spectrum protection daily, and wear fingerless gloves during gel nail treatments—UV light can also damage skin. 41M AY 2 0 2 2 • P R E V E N T I O N.C O M

HEALTH MY DIAGNOSIS Why Did I Look Pregnant Every Time I Ate? This mom knew the pain and bloating weren’t just in her head. Now she’s helping others eat—and feel—better. BY KRYSTYNA HOUSER, AS TOLD TO MARISA COHEN I n 2013, soon after I had BEN DUGGAN. my third baby, I started to experience strange things with my body. When I would eat, I would get this terrible pain that moved from one side of my abdomen to the other. I developed unexplained rashes and brain fog too. But the worst thing was the extreme bloating. I had never experienced anything like it before! I would start eating a meal looking like my normal self, and then by the end I would have to unbutton my pants, because it looked as if I was eight months pregnant. Over the next two years, I saw several doctors in New York, and they couldn’t find anything wrong with me. They assumed I had postpartum depression and suggested I see a therapist. I started 42 P R EVEN T ION.COM • M AY 2 0 2 2

to think that maybe Houser’s cookbook they were right and was inspired by it was all in my head. her health journey. But something inside me knew that wasn’t that I had SIBO by it. A friend recom- doing a second breath mended that I see test, the doctors Frank Lipman, M.D., recommended a who practices a mix of course of antibiotics. Eastern and Western medicine. He listened to me describe Now I know that my symptoms, looked at my eyes antibiotics are a standard treatment and tongue, and within minutes said, for SIBO, but my doctors told me that “I’d bet anything you have SIBO.” It antibiotics could cause SIBO, and we was astonishing—I had been looking believe that’s how I got it: When I had for an answer for two years, and he my third C-section, I developed a dan- figured it out in five minutes. gerous MRSA infection in the hospital and had to take very strong antibiotics. THE CLUE They saved my life, but also probably caused the SIBO. So I asked if there IN MY BREATH was any other treatment I could opt for. I have three kids and I work, and I soon learned that SIBO stands for I didn’t want to be messing around “small intestinal bacterial overgrowth”; with this for years, so I said, “What it’s a condition that can cause all the can I do that will just knock this out?” symptoms I was experiencing. I went back to my GP and told him about it, SHAKES, DIETS, and he gave me a breath test to do at AND A COOKBOOK home. I had to eat a very neutral diet for 24 hours, then breathe into a tube My doctors put me on an elemental every 15 minutes for about an hour liquid diet, which meant that I con- and mail the tubes to a lab to see if sumed nothing but horrible-tasting there was excess hydrogen or meth- shakes for 28 days. It was one of the ane in my breath created by bacteria hardest things I’ve ever done in my in my gut. Dr. Lipman’s instinct was life, but by the time I was done, I’d right—the tests came back positive for say 90% of the symptoms were gone. SIBO. My GP told me that the best doc- After that, for two years I followed a tors treating this condition were Mark low-fermentation diet, which limits Pimentel, M.D., and Ali Rezaie, M.D., fiber, dairy, and fruit and allows pro- at Cedars-Sinai in Los Angeles, and by teins and easy-to-digest carbs such chance I was doing some work in L.A., as rice and potatoes. I had a few more so I went to see them. After confirming flare-ups and had to do the elemental 43M AY 2 0 2 2 • P R E V E N T I O N.C O M

HEALTH diet two more times, but now I am Eating for SIBO, Gut Health, and completely SIBO-free. Microbiome Balance. I hope it can help other people who are The low-fermentation diet was struggling with SIBO feel better so helpful for me, but it was really while eating food they love. hard to create meals that would work with the diet and that the TELL US ABOUT YOUR DIAGNOSIS rest of my family would enjoy. So I Did you have symptoms that took joined up with a nutritionist, Robin a while to get properly diagnosed? Berlin, R.D.N.; we tweaked the low- We’d love to hear your story. fermentation recipes and combined Write to [email protected]. them with family favorites, and we just published the result, The Good LFE Cookbook: Low Fermentation Could You Have SIBO? common treatment for SIBO, though many SIBO, or small intes- can also gobble up patients will need tinal bacterial over- some of the nutrients maintenance therapy growth, occurs when your body needs, with pro-motility drugs the small intestine, which can eventually or low-fermentation which is usually lead to malnutrition. eating. “Most people relatively sterile, gets SIBO is most com- who are properly overrun with bacteria monly triggered by treated for SIBO can that would normally be food poisoning, have a very comfort- swept out. “When you Dr. Rezaie explains. able life, and many can eat, some of the food It can also be caused be completely cured,” gets digested by the by abdominal surgery, Dr. Rezaie says. excess bacteria in your prolonged use of small bowel rather antibiotics or proton THE MAIN SYMPTOMS than by you, and that pump inhibitors, creates gas,” explains conditions such as OF SIBO INCLUDE: Ali Rezaie, M.D., celiac disease, or medical director of the structural problems Bloating GI Motility program at in the small intestine. Cedars-Sinai, in Los Abdominal distension Angeles. The bacteria Nonabsorbable antibiotics are a Diarrhea Gas Abdominal pain Weight loss 44 P R EVEN T ION.COM • M AY 2 0 2 2



HEALTH PROBLEM SOLVED PREVENT IT Achy Breaky HACK YOUR SLEEP Neck? It’s natural to move during the Tips on taming the ouch night; decrease your chances of a neck issue by sleeping on BY STEPHANIE ANDERSON WITMER your side or back instead of on your stomach to prevent your 70% W  aking up with neck from hyper-rotating, says a crick can be a Erickson. And here’s how to of adults will real pain in the pick a pillow: Any material is experience neck. You may feel fine, but to find your perfect neck pain soreness in your upper back height, be sure your neck isn’t that interferes area or neck when you’re still, at a steep angle or sunken in with their or a twinge when you’re moving. when you’re flat on your back. daily lives. Sleeping in a weird position is a well-known trigger, but an ADJUST YOUR increasingly common cause is WORK STATION something we’ve all been doing a lot more of lately—staring at Wherever you’re working, abide digital screens. “ ‘Tech neck’ is a by the 90-90 rule for optimal muscle strain in the neck and computer posture. “Your elbows upper back from holding our and knees should be at 90 heads in a forward or down- degrees, with your feet flat on ward position as we work long the ground,” says Daniel Park, hours on computers or scroll M.D., F.A.A.O.S., an orthopedic on our phones,” says Karen spine surgeon at Beaumont Erickson, D.C., F.A.C.C., a chiro- Hospital, Royal Oak in Michi- practor in New York City. The gan. If you work on a laptop and issue usually goes away in about have a separate keyboard, place a week (call your doctor if it lasts it at elbow height and prop your longer or gets worse), and there’s laptop up so the screen is at more good news: You can take eye level. “With a laptop, both actions to feel better—or help the keyboard and the screen prevent pain in the first place. are low, which isn’t good for posture,” Erickson adds. 46 P R EVEN T ION.COM • M AY 2 0 2 2

JEFFREY WESTBROOK/STUDIO D. WET YOUR WHISTLE MOVE MORE Adequate hydration is the key to a lot, You may want to hold your neck as including a pain-free neck. “Muscles still as possible, but light movement spasm more easily when you’re dehy- is good for it. “If you don’t use the drated, but drinking enough fluids helps muscle at all, it can stiffen up, causing them relax,” says Erickson. Need help more spasms,” says Dr. Park. An easy remembering to sip? Set phone alerts or 15-minute walk will do the trick; look download a fun water-tracking app like straight ahead and focus on your walk- Waterllama; it sends you reminders, ing form (arms lightly swinging) instead calculates your personal H2O needs, of gazing at your phone or your feet. gives you wellness challenges, and more. HIT THE DRUGSTORE TREAT IT For most neck pain, an over-the-counter TRY HEAT OR COLD pain reliever such as acetaminophen, ibuprofen, or naproxen can ease the For the first couple of days, ice the spot pinch. If OTCs don’t provide relief or the for 10 to 20 minutes about every hour, crick lasts for more than two weeks, call says Dr. Park; wrap the pack in a towel to your doctor, who can determine whether protect skin. If it hurts longer than a few something more serious, like an injury days, apply heat on the same schedule. or a nerve issue, is causing your pain. 47M AY 2 0 2 2 • P R E V E N T I O N.C O M

HEALTH 3-DAY BOOST Make a Move If you have 10 minutes, you 20 or 30 minutes of added can seriously help your heart. daily physical activity, that number drastically increases. BY ARIELLE WEG And while the CDC says adults should aim for about You’ve taken the stairs 150 minutes of physical and parked your activity per week, that can car farther from your mean many types of exercise. destination—so Here, some new ways to what’s next? “Any movement get that movement in. is always good for the body, to support cardiovascular TODAY health and lower your risk for chronic disease,” says Natasha LIFT WEIGHT Trentacosta, M.D., a sports medicine specialist and WH I L E YOU WAI T an orthopedic surgeon at Cedars-Sinai Kerlan-Jobe Every time you find yourself Institute. She suggests incor- waiting for something, take it porating movements that as an opportunity to move, increase your heart rate as well suggests Dean Seda, a NASM as strength-training exercises certified personal trainer. to build lean muscle mass. And “Break the day down into you can break it up and do smaller chunks of minutes 10 minutes at a time, she says. when you can squeeze some movement in,” he says. For A study recently published instance, you could do squats in the journal JAMA Internal while waiting for a Zoom meet- Medicine found that if all ing (camera off ’til it starts!) Americans ages 40 and older or do bicep curls during a added just 10 minutes of commercial break. These kinds physical activity to each day, of foundational movements over 100,000 deaths could be help burn calories and build prevented every year. With up muscles we use every day. Fitness expert Jennifer Cohen agrees, adding that she’ll place a resistance band around her 48 P R EVEN T ION.COM • M AY 2 0 2 2