Prevention USA May 2022

GETTY IMAGES/IMAGE MANIPULATION: SCRATCHINPOST.CO.UK. ankles and do lateral steps while her THE DAY AFTER TOMORROW eggs cook or her coffee brews. FIND YOUR END GOAL TOMOR ROW Walking around the neighborhood SET THE SCENE again may not seem like an exciting prospect, but it’s easier when you have Got a yoga mat rolled up in the corner a goal in mind. Cohen suggests having waiting until you’re “ready” to work a specific destination, like a coffee shop out? It’s not doing you any good over or a friend’s house, or even deciding on there! Roll it out in a spot where a landmark you want to reach. “Aim- you’ll be regularly so you’ll see it every lessly walking can become monotonous, morning as a reminder to get in some but having a destination helps you kill activity. And yes, leave it there: “When two birds with one stone,” she says. it’s visible to you, it’s much harder to Seda adds that you can get the family ignore,” Cohen says. As soon as you involved: Next time you need to run an wake up and see your mat, she suggests errand, instead of driving solo, grab a taking five minutes to stretch or do family member to walk or bike to the ab exercises. Need a little inspiration? store with you. If a physical destination Many virtual fitness programs, like Obé doesn’t work for you, Dr. Trentacosta Fitness, recognize the need for speed suggests choosing a fitness goal to aim and offer on-demand workouts, stretch- toward, like walking a certain distance ing, and more in just five minutes. each day or training for a 5K. 49M AY 2 0 2 2 • P R E V E N T I O N.C O M

HEALTH T E H C H E I A M C L GETTY IMAGES. 50 P R EVENT ION.COM • M AY 2 0 2 2

IN V A S I O N For many people, compounds in the air and in everyday objects can wage a n a s s a u l t o n t h e b o d y . Here’s what we know about chemical intolerance, a.k.a. multiple chemical sensitivity (MCS). BY MERYL DAVIDS LANDAU

HEALTH A call it chemical intolerance, idiopathic environmental intolerance (IEI), or, DE C A D A G O, when there is an identifiable initiating E exposure, toxicant-induced loss of tolerance (TILT). And the condition is Corinne Segura, of Victoria, Canada, more common than many of us realize. was an active 29-year-old who enjoyed A 2018 survey in the Journal of Occu- salsa dancing and liked to cycle. But pational and Environmental Medicine after exposure to mold in her rental found that 26% of Americans said they home, she began having strange symp- got symptoms after exposure to our toms: Whenever Corinne was around environment’s many odorous chemicals. certain very common chemicals—air Common complaints include migraines, fresheners, household pesticides, new skin rashes, brain fog, nausea, and carpet in a doctor’s office, gas station even fainting or seizures, according to pumps, even essential oil diffusers— a survey published in Air Quality, she became dizzy, disoriented, and Atmosphere & Health. And the prob- exhausted, and her throat would swell. lem seems to be growing, or at least it The symptoms became so debilitating, is better recognized than it once was: she eventually had to quit her job as a Rates of diagnosed chemical intoler- grant writer and move. ance are up 300% from a decade ago. Doctors prescribed antihistamines MCS is thought to begin when and an asthma inhaler, but the only someone encounters an irritating thing that helped was avoidance. “The chemical either in one gulping dose more I removed chemicals from my (such as during the World Trade Center space, the simpler it was to tell which collapse) or from smaller but more products bothered me,” Corinne says. lasting encounters, like the mold in After several years of this and taking Corinne’s house. Once this happens, supplements prescribed by a naturo- certain people can become sensitive to path, Corinne has greatly improved. But many fragrances. Scientists don’t fully her recovery hasn’t been a straight line: understand MCS, and not all physicians When smoke from the California fires even accept that it exists. But a growing of 2020 wafted her way, her sensitivi- number are aiming to better grasp how ties revved back up. Recently, she says, contact with chemicals at levels con- she was stuck in fumy traffic and had to sidered safe can bother or debilitate so spend a day recovering in bed. many, says allergist Jonathan Bernstein, M.D., a professor of medicine at the Although Corinne has never been University of Cincinnati and editor in diagnosed, it appears that she suffers chief of Journal of Asthma, who sees from a condition known as multiple many patients with the condition. chemical sensitivity (MCS). Others 52 P R EVEN T ION.COM • M AY 2 0 2 2

In some ways, chemical intolerance new furniture and flooring are two is similar to an allergy. When some- examples. That “new car smell” is one becomes allergic to, say, peanuts, actually formaldehyde and a soup of contact with even a tiny amount creates other volatile substances, says Gedi- a disproportionate reaction across the minas Mainelis, Ph.D., a professor of body. But MCS is not an allergy, because environmental sciences at Rutgers it doesn’t cause the body to produce University in New Brunswick, NJ. New antibodies known as immunoglobulin E or renovated buildings create some (IgE) as in an allergic reaction. For this of the biggest problems. Ironically, reason, allergists often turn away people when the Environmental Protection who complain of these symptoms Agency redid its headquarters in the because they don’t know how to help late 1980s, several employees devel- them, Dr. Bernstein says. oped the condition, says Claudia Miller, M.D., professor emeritus in the SMELLS LIKE TROUBLE Department of Family and Community Medicine at the University of Texas Sensitivities can be initially caused or Health Science Center at San Antonio. later triggered by a range of common Even “green buildings” are not exempt, factors, including: because the tight seals created around doors and windows to improve energy FRAGRANCED PRODUCTS efficiency may trap gases and particles inside and worsen indoor air if ventila- This is one of the most common tion is inadequate, Mainelis says. triggers, according to research by Anne LEVI BROWN/TRUNKARCHIVE.COM. Steinemann, Ph.D., a professor of civil engineering at the University of Melbourne in Australia. A single scented household or personal care product typically gets its smell from dozens of ingredients, most of which need not be listed on the label, any of which might set off a reaction. OFFICE AND HOME MATERIALS These may also be brimming with air- borne chemicals—

CIGARETTE SMOKE JUAN MOYANO/STOCKSY UNITED. Burning cigarettes emit a wide range of chemicals, including benzene and lead, according to the American Lung Associa- tion. “We have measured 10 times higher particle mass concentrations inside smokers’ homes compared with non- smokers’,” Mainelis says. E-cigarette users are exposed to not only nicotine, but also ultrafine particles, volatile organic compounds, and other chemicals. PESTICIDES AND INSECTICIDES Even a single application of indoor pesticides has been known to initiate chemical intolerance, Dr. Miller says, and sufferers can be triggered when in houses or hotels where these are sprayed. Often people can’t put their finger on exactly which chemicals make them sick, Dr. Miller says, and some that don’t even have smells can be triggers. (Test yourself at tiltresearch .org.) What’s more, symptoms such as headaches may be chalked up to stress when they’re actually due to a chemical trigger. The quantity of chemicals we’re all exposed to has increased exponen- tially over the years, Dr. Bernstein says. “Some people are bothered by this more than others,” he adds. SOLVING THE MYSTERY “Not having the scientific knowl- edge of what’s going on [in the body of someone with MCS] is what causes some doctors to tell patients that it’s not a real prob- lem, that it’s all in their head,”

HEALTH says MCS researcher Thomas Uhde, Dr. Uhde at MUSC. The pair hypoth- M.D., chair of psychiatry and behav- esize that, especially in people with ioral sciences at the Medical University certain kinds of anxiety, a traumatic or of South Carolina in Charleston. But chronic stress involving a smell might there are theories, including these: then increase sensitivity to other odors that are strong, acidic, or burning (the A UNIQUE IMMUNE REACTION kinds most likely to be hazardous). In a study they published in 2018, people Unlike the IgE arm of our immune with anxious personalities were more system that is associated with allergies, bothered by a smoky smell (one of immune cells known as mast cells are these so-called “trigeminal odors”) created in the bone marrow before than other people were. Meanwhile, spreading through the body to repel a roselike scent didn’t faze them. invaders. Dr. Miller believes mast cells that are erroneously called up even BREATHING EASIER when chemicals aren’t dangerous cause the wide-ranging reactions. THE NOCEBO EFFECT Treatments currently being tested follow from these theories. Dr. Uhde Some posit that people become intol- and Cortese found in a small, explor- erant to chemicals when symptoms are atory study that a brief stint of cogni- linked in the brain with certain odors tive behavioral therapy (CBT) reduced (the opposite of the placebo effect). overall sensitivity to smells in those Then, when the person later experiences with high anxiety. Dr. Miller advocates those odors, their body sets off a reac- medicines that target mast cells, such tion. “Nocebo symptoms are real; it’s as the prescription drug Gastrocrom people’s attributions of the symptoms and the over-the-counter spray to environmental factors that is wrong,” NasalCrom. Blocking histamine suggests Omer Van den Bergh, Ph.D., receptors with allergy or GI drugs a psychology professor in Belgium, can sometimes also help, she says. And who published this theory in the journal Van den Bergh created a treatment in Clinical Psychological Science. which patients are coached on how to disrupt nocebo reactions. SENSORY PROCESSING GLITCHES But until a treatment is proven to “If you have a traumatic experience that work in large clinical trials, people with involves an odorant in the environment, MCS are left to figure it out for them- an association is going to be laid down,” selves. The majority aim to eliminate which is helpful from an evolutionary chemicals from their lives, something perspective to keep us from danger, that is very hard because chemicals are says Bernadette Cortese, Ph.D., an everywhere. Still, the effort is worth it: assistant professor of psychiatry and behavioral sciences who works with 55M AY 2 0 2 2 • P R E V E N T I O N.C O M

HEALTH One study found that when HOW TO REDUCE SCENTS air fresheners were taken out of office bathrooms, chem- IN YOUR ENVIRONMENT ical concentrations in the air dropped by up to 96% These steps help folks with MCS within two weeks. as well as allergies and other ills. • Reduce air fresheners in your home, Still, living with MCS can car, and office. Even items with pretty be extremely disruptive. fruits or flowers on their labels get Janis Bell, an author near their scents from chemicals. Essential Tucson, was stricken decades ago while working in a newly oil diffusers bother many people too. constructed building. To get • Choose the right filter. Carbon- and away from chemicals, she zeolite-based filters quell odors and moved to Italy for several chemical irritants, Dr. Bernstein says. years because homes there Opening windows if outdoor condi- tend to have fewer issues, she tions are favorable may also help. says. Once she returned to • Keep laundry fragrance-free. the U.S., Janis, now 71, expe- Because they leave your home rienced so much respiratory through dryer vents, chemicals congestion and insomnia in laundry products become that she currently sleeps in “secondhand scent” to others. a tent in her backyard or, in • Limit perfume use. So many are winter, in her car. Aside from sensitive that the American Lung avoiding chemicals, Janis Association officially recommends has found that regular yoga that everyone shun perfume, and meditation help her find cologne, aftershave, and scented acceptance and reduce stress. lotions and hairsprays at the office. Corinne, for her part, grew into such an expert on minimizing chemicals in her home that better understanding the biological basis she became a consultant, educating and studying which interventions are others with MCS and other respira- helpful,” Cortese says. tory illnesses about the ideal materials Until then, Steinemann believes that to use in their spaces. (Hint: Vinyl all of us can help by reducing the mix and laminate flooring are not among of scented products that surround us. them.) “Most people who are sensitive “People with chemical sensitivities are lead strict lives in order to survive and like human canaries,” she has said. function. But that can’t be the answer. “They react earlier and more severely to We need to find ways to treat them by chemical pollutants, even at low levels.” 56 P R EVEN T ION.COM • M AY 2 0 2 2



P R E VE N T ION SCIENCE 5 Myths About Vegetarian Diets Beefing up your knowledge may have a high-“steaks” impact on your health. BY KATE ROCKWOOD ILLUSTRATIONS BY ANDREA DE SANTIS

MYTH #1 Vegetarian diets are always healthy. MYTHBUSTER Plenty of studies show that a diet high in meat—especially red meat—can up your risk for heart disease and cancers like colorectal cancer. There’s also solid evidence that fruits and veggies are good for you, and vegetarian diets have many health benefits. But cutting out meat doesn’t automatically make your diet healthy. In fact, a study from the American College of Cardiology found that vegetarians with diets high in sweets, refined grains, and juice showed no heart-health benefits compared with meat eaters. “Many foods that qualify as vegetarian aren’t nutrient-rich,” says Lainey Younkin, R.D., owner of Lainey Younkin Nutrition. Sugary processed foods may be vegetarian but lack fiber, protein, and healthy fats, she adds. Veg or no, aim to eat whole foods, including fruits, vegetables, lean proteins, good sources of calcium, and whole grains, and go easy on sodium, fat, and sugar, says Nyssa Entrekin, R.D., associate director of Healthy Food Access at The Food Trust. MYTH #2 Veggie burgers are a much healthier choice than meat burgers. MYTHBUSTER It all comes down to the quality of the veggie burger. Many veggie burgers are highly processed and high in sodium, which can put you at risk for high blood pressure, heart attack, and stroke. Store- bought versions can contain a big chunk of your recommended daily total amount of salt. The solution: Choose veggie burgers that are “minimally processed and made of vegetables, a whole grain, and beans,” Entrekin says, and look for ones low in sodium and high in protein. Even better, you can make your own, she says. That way you not only control the salt, but also take in high- protein, high-fiber nutritious whole foods like beans, soy, tofu, and quinoa. 59M AY 2 0 2 2 • P R E V E N T I O N.C O M

SCI E NCE MYTH #3 MYTH #4 It’s tough to get enough protein You need meat and iron without meat. to build muscle. MYTH BUS TER Not so. A 2019 review MYTH BUS TER You don’t need of multiple studies found that vegans meat—you need protein, which and vegetarians who ate a quality you can get from plants. In fact, plant-based diet got more than enough a scientific review of available protein. Many vegetarians eat high- research found no difference protein animal products like eggs and between consumption of soy dairy, but there are also protein-packed protein and animal protein in plant-based options like almonds (6 g terms of gains in muscle mass. per oz), quinoa (8 g per cup, cooked), The trick is to make sure you’re and black beans (1 cup, cooked, has getting all the essential amino 15 g of the roughly 50 g of protein most acids your body needs to form adults need in a day). “Beans and other protein for muscle, nine of legumes such as split peas, chickpeas, which come only from food. and lentils are the protein superstars of Look for complete proteins, the plant kingdom. We should ideally which contain all nine, or mix enjoy them every day,” says Michael and match to get the full set. Greger, M.D., a founding member Some great veggie complete- and fellow of the American College protein pairings: rice and of Lifestyle Medicine. Iron is slightly beans, pasta and peas, trickier to get on a vegetarian diet, and whole-wheat bread and so be sure to combine iron-rich peanut butter. Complete plant foods like beans, lentils, nuts, proteins are also present and spinach with something high in eggs, dairy, edamame, in vitamin C such as citrus fruits, tofu, quinoa, chia seeds, and broccoli, chard, strawberries, or bell buckwheat, Entrekin says. peppers for better iron absorption.

MYTH #5 Going vegetarian is healthy only for you. MYTHBUSTER It’s bigger than that. Not eating meat—or eating less of it—is good for the planet. A study in the journal Scientific Reports found that if every American ate 25% less meat, that would lower greenhouse gas emissions by about 1%. If everyone in the country went vegetarian, that would equal a reduction of about 5%. It might not sound like much, but every little bit helps. The issue is the methane and carbon dioxide cows emit. “Cattle are the number one agricultural source of greenhouse gases worldwide,” says Grace Chen O’Neil, M.D., an emergency and lifestyle medicine doctor and secretary of the Vegan Society of Hawaii. Other ways in which eating less meat helps: Raising fewer livestock reduces deforestation, says Peter Stevenson, chief policy advisor for Compassion in World Farming. The demand for soy for livestock is huge—77% of global soy is used for animal feed—and that has led to the expansion of farmland into forests and other habitats, he says. Then there’s waste: Animal waste “produces runoff that pollutes our waterways, harms aquatic and marine animals, destroys topsoil, and contaminates the air we breathe,” Dr. Chen O’Neil says. 61M AY 2 0 2 2 • P R E V E N T I O N.C O M

SCI E NCE DOES IT WORK? Lymphatic Drainage Some products are meant to ease puffiness and bloat—here’s which claims hold water. BY G I N N Y G R AV E S If you’ve ever looked into gently stretching the tissue what to do about that extra above them. water weight, you may WHAT WE KNOW: MLD is often have heard that “lymphatic used to treat swelling that’s drainage” can help. Here’s the due to medical issues: A 2020 story: Your body’s lymphatic study reported it to be benefi- system includes a network of cial after orthopedic injuries vessels, from your feet to your and surgery, and research head, that collects excess fluid shows that MLD can double from your tissues and returns the rate of lymphatic flow it to your bloodstream. The even in people without chronic system typically works fine swelling. But for healthy peo- on its own, but when a lot of ple, its benefits are less clear extra fluid accumulates—after and cannot be expected to last, surgery, for instance—doctors says Stanley G. Rockson, M.D., may recommend certain treat- director of the Center for ments and products to help the Lymphatic and Venous drainage along. But are they Disorders at Stanford Univer- a good idea for healthy people sity School of Medicine. The with more typical bloating? increased flow continues only Read on for expert advice. through the massage and for several minutes afterward. MANUAL LYMPHATIC SHOULD YOU TRY IT? Yes, if DRAINAGE (MLD) your doctor recommends it for chronic swelling or you simply WHAT IT IS: A specially trained like the way it feels. Find a massage therapist stimulates certified lymphedema thera- the lymphatic vessels, which pist at lymphaticnetwork.org. lie just below the skin, by 62 P R EVEN T ION.COM • M AY 2 0 2 2

GETTY IMAGES. FACIAL ROLLERS REBOUNDERS WHAT THEY ARE: Designed for self- WHAT THEY ARE: Mini trampolines you massage, a roller looks like a razor bounce on to get your fluids moving with a rolling-pin-like stone (often WHAT WE KNOW: Research shows that jade) where the blade would be. exercise, combined with other treat- WHAT WE KNOW: These can work, but ments, can reduce swelling from certain not necessarily by helping lymphatic medical conditions such as lymph- flow. “Rollers can reduce puffiness, edema. “Muscle contractions increase especially if you chill them in the fridge, lymphatic flow, so all forms of aerobic since the coolness constricts blood exercise are helpful,” says Dr. Rockson. vessels, reducing inflammation,” says SHOULD YOU TRY ONE? Only if you Laurel Geraghty, M.D., a dermatologist really love to bounce. “The best exercise in Medford, OR. Japanese researchers for lymphatic drainage is the one you have found that rollers increase circula- enjoy and will do on a regular basis,” tion, which can reduce swelling. says Dr. Rockson. “There’s no reason SHOULD YOU TRY ONE? Why not? It rebounders would be better than walk- can’t hurt, and it certainly feels good. ing or running.” BRANDS TO TRY: Kitsch Jade BRANDS TO TRY: BCAN Foldable Crystal Facial Roller ($24); Esker Mini Trampoline ($150); JumpSport Allover Roller ($65) 200 Mini Trampoline ($199) 63M AY 2 0 2 2 • P R E V E N T I O N.C O M

SCI E NCE KEEP YOUR BRAIN YOUNG Are your behaviors and attitudes aging your noggin or protecting it and keeping it sharp? These signs can tell you—plus, five ways to turn back your brain’s clock. BY LISA MU LCAHY 64 P R EVEN T ION.COM • M AY 2 0 2 2

STOCKSY.

SCI E NCE I t’s a common sensation: “subjective age.” And if your subjec- feeling either younger tive age is lower than the number of or older than your age. years you’ve actually racked up here on Earth, that’s a good thing! A study A person may be 42 but, during from South Korea found that people an afternoon of playing laser tag who felt younger than their ages with their kids, feel as if they’re showed fewer signs of physical brain 12 again. Or after a tough day of jug- aging as the years went by—in other gling meetings, supermarket slogs, and words, having a youthful subjective an emergency vet appointment, they age can positively affect the mecha- may fall into bed feeling closer to 70. nism of how the brain works and how When it comes to our brains, science fast it ages structurally. shows that this age disconnect is an actual thing: Our brains can essentially The researchers say more study is age at a different rate than our bodies needed to determine the exact way in do. Depending on your health, lifestyle, which feeling young affects the neural and personality, you could be much mechanisms; one theory is that the younger (or older) in brain years than more youthful you think you are, the you realize. How can you tell whether more physically and mentally active your brain is fresh and vital or getting you are, and being active has been more senior by the second? Check out proven to be excellent for brain health. these signs, both good and bad, that So do things that make you feel young. can help you determine your true brain For instance, if your playlist is filled age, then read on for ways to keep your with songs from your teens (that brain sharp or reverse course and make “Back in my day…” nostalgia can really healthy changes now. make you feel the years!), mix in some current tunes—it could help you feel 3Signs that cooler and more vital. your brain is STAYING YOUNG You speak more than one language As research has shown, these signals indicate that your noggin is doing well. Canadian and Spanish researchers reported that bilingual people had You feel younger more centralized and specialized than you are neural connections; speaking two languages makes the brain “select” The age you feel, as opposed to your information more efficiently, and this biological age, is known as your saves the brain energy, which helps keep it young. Also, older bilingual 66 P R EVEN T ION.COM • M AY 2 0 2 2

GETTY IMAGES. people don’t use as much of their You live in the moment brains’ frontal regions as those who speak only one language—this essen- Gray matter is essential for good tially saves wear and tear, creating a memory. Mindfulness practices that cognitive reserve that can pay off in the help you stay in the present can also context of minor age-related cognitive help preserve the brain’s gray matter, decline or dementia. Not bilingual? according to a study from UCLA. Med- Choose French, Japanese, Portuguese, itation is ideal—it’s possible that when or whatever language interests you you meditate, you physically conserve and listen to language lessons as you’re the gray matter in your brain by reduc- driving or cooking dinner. Bueno! ing stress, which can hurt your noggin by damaging your immune response. 67M AY 2 0 2 2 • P R E V E N T I O N.C O M

SCI E NCE Meditation may also stimulate Your attention wanders a lot neurons to form new dendritic trees and branches and create new All of us know how hard it is to synapses, helping cells communicate concentrate when we’re excited or with one another—this may increase nervous. If you find it really, really gray matter, says the research. Try tough to focus when you’re stressed on meditating for at least 10 minutes a consistent basis, though, you might as soon as you get out of bed to give want to talk to your doctor. A research your brain a peaceful, productive team from the University of Southern start to the day. California found that being distracted easily was a sign of cognitive aging. 4 Signs that your This trait can show up in the brain as brain may early as age 30 and could be one sign be AGING ON of eventual Alzheimer’s. It’s tied to A FAST TRACK arousal—if you’re suddenly confronted with a shocking, stressful situation, Science says these may be indicators for example, the frontoparietal net- that your brain is aging quickly. work of your brain may not respond sufficiently to signals from your locus You’re a cynical person coeruleus, which helps you focus. This happens most often in older Finnish researchers published a fasci- people, but if you tend to have trouble nating study in which they found that focusing while under stress, cogni- very cynical older people had higher tive testing could help you find out rates of dementia. Why? Negative whether you have a predisposition to stress could be the culprit; we know, cognitive decline. Brain training, per- for instance, that high levels of cor- haps through doing puzzles or playing tisol, the stress hormone, can have a games, may be helpful in building up very unhealthy effect on the brain and your concentration skills too. may stop people from thinking clearly. If your worldview tends to be cynical Your friends mention that (defined as a belief that others are you’re forgetting things generally selfish or dishonest), start to notice when that attitude comes up Blanking on dinner with your friends with regard to something or someone once can be chalked up to having a lot and, in those moments, try to actively on your plate, but standing them up change your mindset: Do some deep multiple times without meaning to breathing and choose to think of can signal a problem. If your friends something positive to say. mention that your behavior seems different, take their feedback seriously. 68 P R EVEN T ION.COM • M AY 2 0 2 2 “The patients I see who have a memory

problem usually don’t recognize 5 Easy ways that they have one,” says Thomas R. to TURN Vidic, M.D., a fellow of the American BACK YOUR Academy of Neurology who practices BRAIN’S CLOCK at the Elkhart Clinic in Elkhart, IN. “They’re convinced there’s nothing Here, straightforward things you can wrong with them when there is. do to help energize that gray matter. So I would say it’s very important to pay attention to what your friends Try the MIND diet and family are telling you. Have they noticed that you are having The MIND Diet (the Mediterranean- memory problems? If so, pay atten- DASH Intervention for Neurodegener- tion to them—it’s time to get ative Delay) is a food plan rich in leafy a professional opinion.” greens, berries, nuts, fish, and olive oil, and it even includes a little wine. Not You’re tired in the daytime only is MIND delicious, but it can turn back cognitive age by up to seven and a It’s a key sign noted in several stud- half years, according to 2015 research. ies, such as the Mayo Clinic Study of More than 900 men and women with Aging. Getting sleepy in the daytime an average age of 81.4 detailed their means your brain is not getting the diets and had their cognitive function proper restorative “clean-out” rest it needs at night, and that can cause HOW TO FEEL YOUR direct physical brain changes tied to BEST AT ANY AGE aging. “Good-quality sleep is a really important protector of the brain,” Learn more about says Neill Graff-Radford, M.D., a keeping your professor of neurology at the Mayo brain sharp—and Clinic in Jacksonville, FL. “Research loving all aspects has shown that sleep apnea can of your life—in actually make the hippocampus—a our download- key part of your brain having to do able guide Age with learning and memory—smaller. Joyfully, now Sleep apnea causes a lack of oxygen, available to mem- which can damage the brain, but bers of Prevention Premium. Find it research also shows that treating at prevention.com/age-joyfully. sleep apnea can return it toward normal. You need seven and a half to SIGN UP TO GET ALL OUR GUIDES eight hours of good sleep per night for brain health.” prevention.com/join 69M AY 2 0 2 2 • P R E V E N T I O N.C O M

SCI E NCE checked over a period of more than four enjoy doing,” says Dr. Vidic. “This will years. In another 2015 study, partici- enable your brain to release hormones pants who carefully followed the MIND that will help you stick to your work- diet—limiting foods like red meat, out.” So put on your headphones, cue sugary treats, and fried foods—cut their up a playlist you love, and carve out Alzheimer’s disease risk by 53%, and time to climb stairs or get similar exer- those who followed the diet pretty well cise at work or at home for 150 minutes cut their risks by 35%. total per week. Take the stairs Talk out your feelings to supportive friends For every flight of stairs you climb every day, your brain age drops by 0.58 A fascinating new study led by Joel years, according to research from Salinas, M.D., of New York University’s Concordia University. Even better is Grossman School of Medicine found when you learn to like that upward that having social connections with hike. “You should do the exercise you good listeners you can trust means you GETTY IMAGES. 70 P R EVEN T ION.COM • M AY 2 0 2 2

GETTY IMAGES. release your problems and More research should be done in this stress easily, and that may slow area.” Take this inspirational example brain aging. When you feel to heart—looking on the bright side is a stressed, call your mom, Zoom great way to stay happy and curious, with your sister, text with your no matter what age you happen to be! best friend—get everything out, and make sure you’re available TOOLS TO to lend an ear whenever those PROTECT YOUR BRAIN close to you need it. Learn more about how to preserve Walk fast, often your memory and boost your brain If you’re middle-aged or older, health in a free webinar series you could improve your mem- Prevention is hosting with the ory by walking briskly three to American Federation for Aging five times a week, according Research this spring. Find out about to research from Texas. In the the power of walking in April study, older people with early and what normal brain aging looks signs of memory loss raised like in May. Get all the details their cognitive scores after they began walking frequently. Start at afar.org/events. slowly, then work on increasing your speed gradually over the course of a 71M AY 2 0 2 2 • P R E V E N T I O N.C O M walking week—you’ll gain a sense of accomplishment as well as a physical brain boost. Stay hopeful “A positive attitude may be associated with good cognitive aging,” says Dr. Graff-Radford. “I have met a number of centenarians, including Holocaust survivors, and they light up the room when they enter it. As an example, I met a wonderful woman who was a survivor, and she died at over 100 years old—she was older, but she would speak to you with such interest and had such an extraor- dinarily positive view of the world.

FOOD FOOD AWARDS AL L-S TA R The Prevention Test Kitchen is piled high with boxes, bags, and packages, and we’ve been munching away for months in search of the best healthy food. Here, our top snack picks—sure to satisfy every craving. SNA 72 P R EVEN T ION.COM • M AY 2 0 2 2

OUR NUTRITIONAL CRITERIA Made with real, No trans fats or Made with minimal recognizable hydrogenated amounts of sodium ingredients oils and added sugars 1 BEST PUFF LESSEREVIL 1 Sour Cream and 2 Onion Sun Poppers CKS Watermelon and pumpkin seeds are blended into these protein-rich puffs. The plant-based sour cream and onion seasoning kept our tasters coming back for more, and since a serving is 45 pieces, you’ll feel great about grabbing another handful. $4, lesserevil.com 2 BEST DRIED FRUIT RIND Kiwi Chips One ingredient is all it takes to make these crunchy vitamin C– rich kiwi chips with a tangy taste. Snack on the immune-boosting bites on their own or spread with a scoop of yogurt and a squeeze of honey. $5, rindsnacks.com 73M AY 2 0 2 2 • P R E V E N T I O N.C O M

FOOD FOOD 4 AWARDS a mouthwatering combination of sesame 3 oil–infused seaweed, mushroom powder, and salt. Plus, each pack serves up a heap of vitamins and minerals, including 50% of your daily vitamin E, which helps protect your body from damaging free radicals. $3, spiritalmond.com 5 BEST FRUIT CHEW S O L E LY Organic Mango & Orange Whole Fruit Gummies 3 5 Calling all fruit-snack fans:This sweet-tart CLEVELAND bite, pair with a slice version is great for kids KITCHEN Dilly of Cheddar, or stack and adults alike. Plus, Garlic Pickle Chips on a sandwich. these gummies, full $6, clevelandkitchen of fresh mango and Sliced cucumbers .com orange flavor with no flavored with a mix of added sugars, are made seasonings like bold 4 BEST NUT SNACK from imperfect produce garlic, herby dill, mus- that could otherwise be tard seeds, and allspice SPIRIT ALMOND thrown away, helping provide you with a gut Seaweed Dry Roasted decrease food waste. boost thanks to live Almonds $8, solely.com active cultures from Almonds get tossed in fermentation. Snack 6 BEST CRACKER right from the container for a crisp and fresh LESLEY S T O WE Raincoast Crisps Wild Blueberry and Almond Made with chia and 74 P R EVEN T ION.COM • M AY 2 0 2 2

6 7 addition to a cheese 8 board or great for Try topping with a spread of blueberry jam and a slice of sharp Cheddar. $7, lesleystowe.com 7 BEST 8 BEST COTTAGE crisp, fresh cucumbers. POPCORN CHEESE $3.50 for 15 oz, goodculture.com SEAPOINT FARMS GOOD CULTURE Mighty Lil’ Lactose-Free HUNGRY Crunchy Corn Pink Cottage Cheese Himalayan Salt FOR MORE? This creamy favorite Craving something boasts 14 g of protein Our testing went crunchy? Our snackers per serving and is way beyond snacks: adored this partially lactose-free, so those popped corn for its with dairy sensitivities Find the best crisp yet tender, slightly can enjoy a scoop too! drinks, sauces, salty bite. Even with Snack sweet by topping grains, and other only three ingredients, it with sliced strawber- tasty must-haves at each serving provides ries, or go savory with a prevention.com iron and fiber. drizzle of olive oil and /2022-food-awards. $ 4, seapointfarms.com 75M AY 2 0 2 2 • P R E V E N T I O N.C O M

FOOD BR E A K FAST EYE ON THE PRIZE Rhubarb Breakfast Rhubarb contains an Muffins array of nutrients that contribute to good eye The pink veggie health: beta-carotene, adds a tart punch to these treats, lutein, zeaxanthin, sweetened only and vitamin A. with maple syrup or honey. ACTIVE 20 MIN. 2. In large bowl, whisk scatter about 6 pieces of JENNY HUANG. TOTAL 50 MIN. together both flours, rhubarb per muffin on MAKES 12 MUFFINS cinnamon, baking top, partially pressing powder, and salt. into batter. Bake until 2½ cups almond flour 3. In medium bowl, whisk wooden pick inserted into ¼ cup all-purpose flour together eggs, maple centers of muffins comes 1 tsp ground cinnamon syrup, coconut oil, and out clean, 22 to 25 min. ½ tsp baking powder vanilla. Fold egg mixture Let cool in pan 5 min., ½ tsp kosher salt into flour mixture until then transfer to wire rack 2 large eggs, beaten just combined (batter to cool completely. ½ cup pure maple syrup will be thick). 4. Divide batter among PER MUFFIN 239 cal, 6 g pro, or honey muffin-pan cups (about 16 g carb, 3 g fiber, 9.5 g sugars ¼ cup melted extra scant ¼ cup each), and (8 g added sugars), 17.5 g fat (5.5 g sat fat), 31 mg chol, virgin coconut oil 122 mg sodium 2 tsp pure vanilla extract 1 large stalk rhubarb (about 4 oz), trimmed, cut into ½-in. pieces 1. Heat oven to 375°F. Line 12-cup muffin pan with paper liners. 76 P R EVEN T ION.COM • M AY 2 0 2 2

ENSURE® COMPLETE WITH COMPLETE, BALANCED NUTRITION®, 30 GRAMS OF PROTEIN, AND NUTRIENTS TO SUPPORT IMMUNE HEALTH Immune Health: Excellent source of zinc, vitamin A, and antioxidants* Muscle Health: 30g of high-quality protein Heart Health: Plant-based omega-3 ALA Digestive Health: 4g Comfort Fiber Blends,† with prebiotic fiber * Bone Health: Vitamin D and calcium Available in 3 delicious flavors: Milk Chocolate, Vanilla, and Strawberry Use as part of a healthy diet. * Vitamins C & E and selenium. † Contains 8g of total fat per 10-fl-oz serving. © 2021 Abbott 20217430/April 2021 LITHO IN USA

FOOD NUTRITION which is vital to the health of those teensy strands. And zinc Listen Up! supports the immune system, helping us fight off potential Try these foods to support ear infections that could cause your hearing. hearing loss, says Jeremy Akers, M.S., Ph.D., director of the BY ALYSSA JUNG graduate dietetics program at James Madison University Music blasting through in Harrisonburg, VA. headphones, loud construction booms, VEGAN MAC ’N’ CHEESE screaming sirens— such noises can damage your Cook 12 oz pasta per pkg. hearing over time. But there’s directions. In small saucepan something you can do to help on medium, sauté 1 small protect those eardrums: Mind onion (finely chopped) in what you eat. “Increasing your 1Tbsp olive oil until tender. intake of antioxidants, folic acid, Stir in 2 cloves garlic (pressed) omega-3s, and B vitamins is part and cook 1 min. Stir in 1 cup of a healthy-hearing plan because raw cashews, 1½ tsp Dijon it supports good blood pressure mustard, and a pinch of and blood vessel health, which cayenne, then 2 cups water, is key to preserving our hear- and simmer until cashews ing,” says Hope Lanter, Au.D., are tender, 12 min.Transfer lead audiologist at hear.com, a to blender along with ⅓ cup hearing-loss resource. Keep these nutritional yeast and puree foods in regular rotation: until smooth.Transfer back to saucepan and simmer until thickened.Toss with pasta. CASHEWS COCONUT WATER These creamy nuts are an To hear, we must maintain the excellent source of magnesium right fluid balance in our inner and zinc. Research suggests that ear; this fluid helps turn noises magnesium may help lessen into identifiable sounds in the damage from loud noises by brain, says Akers. Potassium protecting the little hairs in our helps control the body’s fluid ears that act as a barrier, and it balance, and coconut water is also supports good blood flow, brimming with it. 78 P R EVEN T ION.COM • M AY 2 0 2 2

SPICED SPLIT PEAS In small saucepan, combine 1 cup split peas; 3 cloves garlic (pressed); 1 tsp ground cumin; ½ tsp each ground corian- der, smoked paprika, and kosher salt; and 2½ cups water and simmer until peas are tender, about 1 hr.Transfer to food processor; puree with 2 Tbsp oil and 1Tbsp lemon juice until smooth. Serve with grilled bread. DANIELLE DALY. PEACH-MANGO SMOOTHIE TUNA In blender, puree 1 cup frozen peaches, The omega-3s in this 1 cup frozen mango, ½ cup plain sandwich filler are Greek yogurt, 1½ cups coconut water, anti-inflammatory— and ¼ cup fresh mint until smooth. chronic inflammation can damage blood vessels, reducing SPLIT PEAS blood flow needed for good hearing, as well as cause nerve damage that This soup star is high in folate, an may mess with signals between your important B vitamin—not getting ears and your brain. enough can impact cellular function in a way that has the potential to affect OPEN-FACE TUNA-OLIVE SAMMY your hearing down the line. Split peas are also a good source of magnesium In bowl, toss 4 Kalamata olives (finely and iron; research suggests that iron chopped), 1 strip lemon zest (thinly deficiency may be linked to hearing loss. sliced), 1 tsp fresh lemon juice, and 1Tbsp chopped fresh parsley. Toss one 6-oz can solid white tuna (flaked) with 1½ Tbsp each olive oil and fresh lemon juice. Layer on 2 slices toasted bread with sliced tomato and hard- boiled egg, then top with olive relish. 79M AY 2 0 2 2 • P R E V E N T I O N.C O M

FOOD BUST OUT YOUR B L E NDER

IT ’S THE MAST E R F U L M U LT I TAS K E R THAT CAN TRANSFORM THE POW ERFUL , HEALT HY INGR EDI ENTS ON THESE PAGES I NTO ALL KI NDS OF WINNERS: D R EAMY D I P, C REAMY SAUCE, BR IGHT RELI SH, AND MORE. T I M E TO M IX IT UP! THE VOORHES. GARLIC- create a protein- FLAVOR CITRUS OIL packed dish HACK everyone will love. ACTIVE 5 MIN. You’ll boost taste TOTAL 5 MIN. In large bowl, toss and use less salt when you MAKES ⅔ CUP ⅓ cup garlic-citrus oil and ½ tsp each add a drizzle of blended 3 cloves garlic kosher salt and herbs, fruit, and oil to a dish, 1 lemon, halved pepper with 1½ lbs ½ navel orange, boneless, skinless thanks to the citrusy chicken breast (cut notes. That’s a win peeled into 1½-in. pieces). for everything from ½ cup olive oil your heart to your kidneys. In blender, puree garlic, lemon (rind Refrigerate and all), orange, 30 min.Thread and oil until onto skewers and smooth. Strain oil grill on medium, and discard pulp. turning occasion- Refrigerate up to ally, 5 min. 2 weeks. Continue grilling, basting with ⅓ cup PER TBSP 93 cal, 0 g garlic-citrus oil, pro, 2 g carb, 0 g fiber, until cooked 0.5 g sugars (0 g through, 5 to added sugars), 10 g fat 6 min. more. (1.5 g sat fat), 0 mg chol, 1 mg sodium KEBAB TIME Use the oil to 81M AY 2 0 2 2 • P R E V E N T I O N.C O M

FOOD BANANA– 1. Heat oven to chocolate chips; 350°F. Line 12-cup pulse twice. CHOCOLATE muffin pan with 3. Divide among paper liners. muffin cups and CHIP 2. In blender, place top with coconut bananas, eggs, and remaining MUFFINS maple syrup, chips. Bake until coconut oil, milk, wooden pick ACTIVE 15 MIN. and vanilla.Top with inserted into TOTAL 40 MIN. oats, baking powder, centers comes out MAKES 12 baking soda, and clean, 18 to 22 min. salt. Puree until 3 large ripe smooth, scraping PER MUFFIN 246 cal, bananas down side of 4 g pro, 29 g carb, 4 g (1½ cups) blender as neces- fiber, 13 g sugars (8.5 g sary. Add ¼ cup added sugars), 14 g fat 2 large eggs (10.5 g sat fat), 31 mg ⅓ cup maple chol, 208 mg sodium syrup ¼ cup coconut oil, melted 2 Tbsp milk 2 tsp pure vanilla extract 2 cups old- fashioned oats 1 tsp baking powder 1 tsp baking soda ¼ tsp kosher salt ½ cup bittersweet chocolate chips, divided 1 cup unsweetened flaked coconut NOT TOO SWEET This batter, when baked into muffins, is proof that you don’t need mountains of sugar to satisfy your sweet tooth. Maple syrup is less processed than cane sugar and contains trace minerals. 82 P R EVENT ION.COM

GRILLED charred and tender, SUPER 6 to 8 min.Transfer SNACK ZUCCHINI DIP zucchini and 3 Zucchini and creamy scallions to blender. tahini have the perfect mix ACTIVE 20 MIN. 2. Add garlic, tahini, of nutrients to satisfy your TOTAL 20 MIN. lemon juice, and hunger and give you energy MAKES 2 CUPS 2Tbsp mint; pulse when blended into a to combine. With delish dip: fiber, protein, 1 lb small blender running fat, and good zucchini (about on low, drizzle in old H2O. 3), quartered remaining 2 Tbsp lengthwise oil; puree until 3. Chop remaining mostly smooth, mint and grilled 4 scallions increasing speed scallion. Drizzle 3 Tbsp olive oil, if needed.Transfer additional oil to serving bowl. over dip if desired, divided, then sprinkle plus more with scallion and for drizzling mint. Serve with Kosher salt vegetables and 1 clove garlic crackers if desired. ¼ cup tahini 2 Tbsp fresh PER ¼-CUP SERVING lemon juice 108 cal, 2 g pro, 4 g ¼ cup mint carb, 1 g fiber, 1.5 g leaves, sugars (0 g added divided sugars), 10 g fat Vegetables (1.5 g sat fat), 0 mg chol, and crackers, 128 mg sodium for serving 1. Heat grill to medium. Toss zucchini and scallions with 1Tbsp oil and ½ tsp salt. Grill, turning occasionally, until

FOOD MIX MASTER START SLOWLY For the smoothest When blending anything results, add items to (from smoothies to the blender in this sauces), begin slowly and order so they’ll be well gradually increase speed. incorporated: liquid, soft fruits and veggies, QUICK CLEANUP leafy greens, and dried ingredients (like Fill the jar halfway with seeds).Then top with warm water, add a couple ice and other frozen of drops of dish soap, ingredients. and run on medium-high for up to a minute. 84 P R EVEN T ION.COM • M AY 2 0 2 2

STONE FRUIT ½ cup cilantro GOOD-FOR- 2 Tbsp olive oil RELISH 2 tsp sherry YOU DOLLOP ACTIVE 10 MIN. vinegar Nectarines provide fiber, TOTAL 10 MIN. Kosher salt which is ideal to help you MAKES ABOUT and pepper stay regular, maintain a 3 CUPS healthy weight, and remain 1. In blender, full between meals. Sneak ½ lb nectarines or pulse nectarines, peaches, pitted, tomatoes, cucum- more fiber into dinner each cut into ber, chile, scallion, by blending the fruit 6 pieces cilantro, oil, vinegar, and ½ tsp each into this relish. ½ lb orange or salt and pepper red heirloom to finely chop. tomatoes 2. Spoon relish (about 3), over cooked white each cut into fish, chicken, or 6 pieces steak, or toss with salad greens. ½ English cucumber, PER ½-CUP SERVING peeled and 66 cal, 1 g pro, 6 g carb, coarsely 1 g fiber, 4 g sugars (0 g chopped added sugars), 4.5 g fat (0.5 g sat fat), 0 mg chol, ½ small red chile, 164 mg sodium seeded and quartered 1 scallion, chopped 85M AY 2 0 2 2 • P R E V E N T I O N.C O M

WALNUT AND and juice, garlic, VEGGIE and ¼ tsp each HERB PASTA salt and pepper DELIGHT until smooth. ACTIVE 25 MIN. 3. Heat large skillet Blending walnuts into TOTAL 25 MIN. on medium-high. a pasta sauce ups omega-3s, SERVES 4 Add oil and cook peppers, tossing copper, and fiber, all key 12 oz pasta occasionally, until for a heart-healthy dinner. 12 oz green beans, just tender, 3 to 4 min. Add drained Bonus: It makes a trimmed and pasta, green beans, plant-based meal cut into thirds and walnut sauce seem decadent and 1 cup walnuts and toss, adding creamy without 1 cup vegetable enough reserved broth pasta liquid to any dairy! ½ cup parsley coat pasta. ½ cup cilantro 1 tsp grated lemon PER SERVI NG 572 cal, zest plus 2 Tbsp 18 g pro, 79 g carb, 9 g lemon juice fiber, 6 g sugars (0 g 1 clove garlic added sugars), 22 g fat Kosher salt (2.5 g sat fat), 0 mg and pepper chol, 167 mg sodium 1 Tbsp olive oil 2 peppers (red and yellow), seeded and cut into 1-in. pieces 1. Cook pasta per pkg. directions, adding green beans during last 2 min. of cooking. Reserve 1 cup pasta cooking liquid, then drain. 2. Meanwhile, in blender, puree walnuts, vegetable broth, parsley, cilantro, lemon zest

FOOD N AT U R E ’S TREAT Oat milk is a nutritious and sustainable alternative to dairy milk, and adding pureed berries gives it the perfect natural sweetness. S T RAW B E R R Y OAT MILK ACTIVE 5 MIN. TOTAL 5 MIN. SERVES 4 1 cup old- fashioned oats 1 lb strawberries, hulled 2 Tbsp maple syrup In blender, puree oats with 3 cups water until smooth. Add strawberries and maple syrup and puree until smooth. PER SERVI NG 135 cal, 3 g pro, 28 g carb, 4 g fiber, 12 g sugars (6 g added sugars), 2 g fat (0.5 g sat fat), 0 mg chol, 2 mg sodium 87M AY 2 0 2 2 • P R E V E N T I O N.C O M

P R E VE N T ION FAMILY Social Skills Made Simple E tiquette and parenting expert Catherine PERSUADING Newman is back with her trademark humor and wisdom, this time teaching SOMEONE kids to communicate with care in her new book, What Can I Say? A Kid’s Guide Sometimes your child to Super-Useful Social Skills That Will will really want to Help You Get Along and Express Yourself. convince someone to Here are a few of her tactful tips. do or think something, like coaxing you into BY MARY GILES getting a pet lizard or convincing a friend EXPRESSING GETTING A about an important belief they hold. EMPATHY NAME RIGHT PRACTICE TH IS Empathy means trying Let your child know to understand what there’s no need to Tell your child to start someone else is feeling. act puzzled, laugh, with that favorite word: If someone feels bad, or comment on the name “Please.” Have them empathy is a gift your if they’re not sure how build a case by drawing child can share. to pronounce it correctly. on three things— Making a sincere effort data or research, past PRACTICE THIS is the way to go. experience, and their own passion—while Encourage your child to PRACTICE TH IS speaking respectfully, say “Tell me more—I’m stopping to listen listening” (instead of Your child can simply to the other person, “You’ll feel better”) and ask someone to say or and being prepared “I like being with you repeat their name, then to compromise. even when you’re sad” say it back to make sure (instead of “Cheer up!”). they’ve got it right. 88 P R EVENT ION.COM • M AY 2 0 2 2

KLAUS VEDFELT/DIGITAL VISION/GETTY IMAGES. Etiquette is really just a fussy word for describ- ing how we can strengthen our relationships with people. For kids (and, um, adults too) this means, among other things, practicing empathy, curiosity, and persuasion. I promise your kids will find these communication skills more useful and rewarding than, say, cursive handwriting.” —Catherine Newman

FAM I LY PHOTODISC/GETTY IMAGES. How to IDan Eating Disorder T  he pandemic has taken a toll on kids’ well-being. Now several studies show that an uptick in pediatric eating disorders is part of the collateral damage. While eating disorders tend to emerge during adolescence, research reveals that they may develop at a younger age. Scary stuff. Even more troubling: It’s not always obvious that a child is suffering—their weight might look perfectly “normal.” Use this info to identify and address potential issues. BY HOLLY PEVZ NER 90 P R EVEN T ION.COM • M AY 2 0 2 2

Be mindful when you talk Watch for these signs The vast majority of 10-year-olds are Kids love hunkering down in their scared of being fat, according to the rooms, but children with eating National Eating Disorders Associa- disorders often eat in hiding. You tion (NEDA), so it’s wise to be aware might notice your child’s eating habits of how you talk about weight: Avoid becoming more restrictive, which is using “fat” as an insult, warning kids especially noteworthy if accompanied not to overeat, and remarking on your by mood changes and physical signs, own body dissatisfaction or diet. Even says Stephenie Wallace, M.D., an asso- teasing about food (“Wow, someone ciate professor of adolescent medicine has a big appetite!”) can be troubling at Heersink School of Medicine at the for some kids. While any child can University of Alabama at Birmingham. show signs of disordered eating, some Some other behavioral red flags: may be more at risk of an eating disor- der, including kids who are related to New interest in a restrictive diet someone with an eating disorder, those Interest in cooking, but not eating who identify as LGBTQ, children with a what they make diet-treated chronic illness like diabetes Self-criticism for eating or celiac disease, and kids with ADHD. or not exercising Consistently visiting the bathroom Look more deeply or showering right after meals at picky eating New complaints of abdominal pain, food reactions, or light-headedness Many kids are finicky with food, but “picky eating that gets worse as a Take action child emerges from toddlerhood can be a sign of an eating disorder called “First, don’t be afraid you’re going to avoidant restrictive food intake dis- ‘give’ your child an eating disorder order [ARFID],” says Laurel Weaver, by addressing your concern,” says M.D., Ph.D., psychiatric director of Dr. Weaver. In fact, early intervention the Eating Disorder Assessment and is key. “It can make the recovery Treatment Program at Children’s process shorter and more effective,” Hospital of Philadelphia. Unlike some says pediatrician and registered eating disorders, ARFID isn’t related dietitian Natalie Muth, M.D., R.D.N., to body image. Clues that ARFID may director of the WELL healthy- be in play include a child showing living clinic in Carlsbad, CA. Be calm, a lack of interest in eating, avoiding compassionate, and direct (“I love foods because of their texture, voicing you, and I’m worried about you. I’ve worries about things like choking, noticed you’ve been restricting food, and having growth/nutritional issues and I’d like to talk about it”). Call, chat, because of food limitations. Find more or text with NEDA (nationaleating signs at nationaleatingdisorders.org. disorders.org)—and, of course, reach out to your child’s pediatrician. 91M AY 2 0 2 2 • P R E V E N T I O N.C O M

FAM I LY PURPLE COLLAR PET PHOTOGRAPHY/GETTY IMAGES. Caring for an Older Pet You may or may not relate to the bit of extra effort it takes your older pet to get up off the couch, but it’s definitely one sign that they need a little more TLC. Cats and dogs are considered senior at around age 7 to 10—a bit younger for large- and giant-breed dogs. Here’s how to help keep them happy and healthy in their golden years. BY LI Z Z SCHUMER 92 P R EVEN T ION.COM • M AY 2 0 2 2

Watch What 2Make Some They Eat Changes at Home and Drink If your pet has arthritis or is moving a little more slowly, try installing a Senior pets may need ramp to the porch for your dog and food that’s easier to digest and lower providing a litter box with lower sides or a ramp for your cat. “Older pets may struggle 1in calories and that with balance and can find hard, slippery floors contains certain nutri- stressful to walk on,” Richardson says. Laying ents to help them age well, down mats or rugs can help them navigate explains Jamie Richardson, surfaces like tile and hardwood. Keeping their D.V.M., of Small Door nails short can also help with grooming, as Veterinary in New York older cats may struggle to use scratching City. Some may also bene- posts. Older pets may also have a harder time fit from omega-3 fatty acids bending down to eat or drink, so consider an and antioxidant supple- elevated food-and-water-bowl bench. But as ments. When you do switch you adapt your home to suit your senior pet, up their diet with the help avoid adding too many new items or rearrang- of your vet, look for a brand ing furniture if they have poor memory or eye- with an AAFCO statement sight, Richardson says; pets with those issues of nutritional adequacy. do better with a consistent environment. Hydration is also key, especially for cats, who are 3Pay Extra Attention prone to kidney disease— to Them feeding them wet food can Senior pets should visit the vet help. Because extra weight every six months for a checkup puts stress on organs and and get labs done every year, joints and increases your Richardson says. Those with pet’s risk of cancer, kidney health conditions might need disease, osteoarthritis, and other ailments, be sure more frequent visits. In between, go over you’re feeding them appro- your pet’s body regularly to check for lumps, priate portions and limiting bumps, or skin changes, and tell your vet treats to special occasions. as soon as you notice any. Watch out for “When a dog under 25 behavioral changes too: If a usually social cat pounds, for example, gains is hiding, a dog loses interest in walks, or a one or two pounds, that’s pet is moving gingerly, shows a change in the equivalent of you or eating or drinking habits, or starts waking me gaining 20 pounds,” more frequently at night, staring into space, explains Carol Osborne, bumping into things, or just generally acting D.V.M., owner of Chagrin “off,” it’s time for an extra checkup. Falls Pet Clinic in Ohio. 93M AY 2 0 2 2 • P R E V E N T I O N.C O M

EDITOR IN CHIEF Sarah Smith CREATI VE DI R ECTOR DIGITAL DI R ECTOR PREVENTION ADVISORY BOARD Richard Carmona, M.D. 17TH SURGEON GENERAL Jarred Ford Allie Early OF THE UNITED STATES; UNIVERSITY OF ARIZONA EXECUTIVE DIRECTOR, HEALTH NEWSROOM CHIEF FOOD DIRECTOR Sandra Bond Chapman, Ph.D. CENTER FOR Lisa Bain Kate Merker BRAINHEALTH, THE UNIVERSITY OF TEXAS AT DALLAS E D I TO R IA L FOOD HEARST VISUAL GROUP Raj Dasgupta, M.D. UNIVERSITY OF SOUTHERN DEPUTY DIRECTOR, SENIOR FOOD EDITOR CHIEF VISUAL CONTENT HEALTH NEWSROOM DIRECTOR CALIFORNIA (USC) KECK SCHOOL OF MEDICINE Catherine Lo Stephanie Dolgoff Alix Campbell Elizabeth K. 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BRAIN GAMES IN THE MIDDLE Stay For each pair, find a word that creates Sharp two new compound words or phrases. Fun ways to give your brain a little workout It should work as the ending of the first word and the beginning of the second. WASTE MARK UNDER HORSE BLUE LIGHT PLANET BOUND ADD IT UP 3 6 Use each of the numbers from 1 to 9 to fill in the blanks 9 with a correct sum. 12 45 78 96 P R EVEN T ION.COM • M AY 2 0 2 2

CODED MESSAGE Use the coordinates here to fill in some wise advice— and the name of the person who wrote it long ago. A: a6, b4, b6, d4, d6, f4 N: b3 B: b5 O: a4, c2, c3, c7, d2, f1 C: f2 P: e6, e7 D: b7, c4 R: a7, d3, f3 E: b1, f6 S: f7 F: a2, d1 T: f5 G: c6 U: a5 H: e4 W: d5 I: a1, b2, e5 Y: a3 K: e1 . : e2 L: d7 , : c5 M: c1 — : e3 1234567 a b c d e f ANSWERS: In the Middle: Land, sea, sky, earth. Add It Up: 341 + 586 = 927 (other answers are possible). Coded Message: If you are in a bad mood, go for a walk. —Hippocrates.