Prevention USA August 2021

THE TRUTH ABOUT BLUE LIGHT
YES!
O U C A N
Y
H AV E T
DE SSE R
SEE YA, COUPLES

SUGAR!
•How Much Is OK?
THERAPIST
EYES
•Good Swaps & Substitutes
•The Science of Cravings
“I TRIED PSYCHEDELICS PET
FOR MY HEADACHES —
AND THEY WORKED”
P R E V E N T ION
CONTENTS AU G U S T 2 0 21
O N T HE C OVE R
62 The Truth About 44 4 Signs You Need PU LSE
Blue Light a Couples Therapist
6 More reasons to
48 See Ya, Sugar! 56 Keep Your Eyes
love stone fruits,
Young
MIKE GARTEN.
54 Yes! You Can Have coconut, low-

Dessert 64 “I Tried Psychedelics sugar drinks, and
for My Headaches— other refreshing
and They Worked.” summer finds
W E LLNE SS FOOD
20 Natural Benefits 72 Hooray for
of Ginger Tomatoes
Think beyond cooking. Super summer treats
22 Look Great 74 No-Syrup

Without Makeup Pancakes
Secrets to glowy skin The secret is apples!
31 Gardening’s Perennial 76 Hydrating Eats

Health Perks The tastiest water-
Why Dr. Weil loves it packed foods
48
78 The Scoop
34 15 No-Big-Deal
on Yogurt
Hacks to Improve
How to pick the one p.
Your Health
for you—and enjoy
Start here for less
the heck out of it
pain and stress.
ON THE COVER: PETER CROWTHER. THIS PAGE, FROM TOP: DAN SAELINGER; GETTY IMAGES; DANIELLE DALY.
H EALTH FAMILY
88 Learning How
42 Meet Your Hair Things Work
The root of its health Try this outside-
44 When Couples the-box craft.
Therapy Can Help 90 Build Strong Bones
Strengthen your ties. Why kids need
46 Why Did I support now
Stop Sleeping?
62
92 What Your Pet Is
A medical mystery Trying to Tell You
48 Break Up With Sugar, Decode their actions. p.
Once and For All
Plus: Sweeteners 101
I N EVE RY IS SUE
2 Editor’s Note
SCI E NCE 95 Brain Games
56 6 Myths About
Eye Health
Protect your peepers.
62 Blue-Light Blockers J OI N PR E VE NTION
Do you need them? P RE M IU M !
64 The Medical
+ Get another year of the
Potential of magazine, plus unlimited
78
access to our site’s fitness,
Psychedelics
news, and more, at
Why scientists prevention.com/join. p.
are so intrigued
A U G U S T 2 0 21 • P R E V E N T I O N .C O M 1
E D I TOR’S NOT E
It’s a New
World
REMEMBER HOW LAST YEAR
every day started to seem more like
Time flies,
becomes a much smaller fraction of our lives than it is to, say, a 9-year- unless
you’re 9 and
old who is not impressed when I say that it’s “only a few months” until
wishing it
he gets to see Grandma again. Entire years can even blend together. were time
Obviously 2020 was different, but I think 2021 will stick with us to go back
too, even if it seems to pass in record time. It marks a change in to Camp
perspective—I’m certainly more grateful for the world I used to take for Grandma!
granted, and it has cracked open a “Heck, let’s try it!” attitude for me.
Case in point: A few years ago, when I started working at Prevention,
someone on staff suggested that we do a story on microdosing, a way
of using tiny amounts of drugs to potentially garner health benefits.
Interesting, I said, but no, too fringe. Now here we are with a story
this month by a woman who tried psychedelics to ease her debilitating
headaches. What a world, folks! It’s super-fascinating—but illegal in
almost every state, so all I’m asking you to do is open yourself up to
a wild and innovative read. Meanwhile, props to Diana, who pitched
the microdosing story idea, for being far more forward-thinking
COURTESY OF SUBJECT.
than I. May we all embrace the rest of this year—and

beyond—with that sort of curious mind.
2 P R E V E N T I O N .C O M • A U G U S T 2 0 21
WALK WITH US ON OCTOBE R 2
Prevention’s next big event features fun benefits
and new prizes for participants!
WHAT IS THE do the walk on your

VIRTUAL WALK? own as usual and
It’s a free 5K (3.1-mile) access a recording
walk that you do on of the group walk
October 2—wherever afterward if you’d
you are. No need to like. Plus, Charge is
find parking or leave offering registrants
your pup or stroller at home; just lace special training walks leading up to
up and head out! Register for free at October 2 so you can make some virtual
runsignup.com/prevention-virtual-walk, friends before the big day. Get all the
and add a navy athletic T-shirt and/or a details when you register at runsignup
bib number if you want to show off what .com/prevention-virtual-walk.
you’ve accomplished!
GET YOUR 4-WEEK PREP PLAN
JOIN A LIVE WALK! This year’s special guide, exclusive to
We are super excited to announce registrants, is a holistic fitness, nutri-
that for the first time, you can join the tion, and wellness plan. In the years
Prevention Virtual Walk live, thanks to an we’ve been hosting the Virtual Walk,
app we love called ChargeRunning (don’t we’ve discovered that walking means
worry, no running is involved!). Once so much more to you than having a way
you register, we’ll send you full instruc- to exercise. So we created this simple
tions, but it’s very easy—and free!—to but powerful plan with Marisa Moore,
download it and participate on October 2 R.D.N.; Judy Ho, Ph.D.; and our friends at
at 11 a.m. ET. Listen in as a coach cheers Charge. As a nutritionist, Moore will bring
you on for your 5K, you great insights into food and fuel; Ho,
and message with a neuropsychologist, will support your
other participants— mental health and help you make the
it’s like a big, happy most of this time you’re committing to
group text. If you yourself; and Charge will help us get to
can’t join us then, 5K! Learn more about the plan and the
no worries—you can walk at prevention.com/virtual-walk.
OUR 5K FAMILY
Carol and Bruce Glenn,
When you join a Prevention Bluff Park, AL
Virtual Walk, you become
part of a community of
thousands of walkers
from all across the country.
Go team!
Julie Anna Alvarez

Rivera, New York City
Nancy and Carl Durham, Brenda Kellar,

Raleigh, NC Eagle Point, OR
SOME NEW SHOES!

…or socks, or leggings, or whatever you need from
Brooks. Tell us why you walk (What inspires you to
get out there? What keeps you going?) to enter to
win one of ten $100 Brooks gift cards. Brooks offers
a variety of shoes that provide stability, comfort, and
support while you log miles, run errands, or walk with
friends. Share your story—we love to know your “why.”
PREVENTION /BROOKS VIRTUAL WALK CONTEST

COURTESY OF SUBJECTS.
NO PURCHASE NECESSARY TO ENTER OR WIN. Prevention/Brooks Virtual Walk Contest. Sponsored by

Hearst Magazine Media, Inc. Beginning July 13, 2021, at 12:01 a.m. (ET) through October 2, 2021, at 11:59
p.m. (ET) (the “Entry Period”), go to prevention.com/walk-contest on a computer or wireless device, fill out
the entry form, and submit an essay of 250 words or less describing why you walk. Ten (10) winners will
get a Brooks gift card (ARV: $100). Total ARV: $1,000. Important Notice: You may be charged for visiting the
mobile website in accordance with the terms of your service agreement with your carrier. Must have reached
the age of majority and be a legal resident of the 50 United States, the District of Columbia, or Canada
(excluding Quebec). Void in Puerto Rico and where prohibited by law. Contest is subject to complete official
rules available at prevention.com/walk-contest.
P R E V E N T ION
PULSE
Stone Fruits
for the Win
It’s that happy time of year when peaches, nectarines,
plums, plumcots, cherries, and apricots are at their
peak. There are plenty of sweet reasons to take a bite:
All these fruits are filled with fiber, vitamin C, and the
antioxidants lutein and zeaxanthin. But each variety
is a nutritional standout in its own way too. Cherries
are particularly high in potassium, an electrolyte that
helps regulate fluid balance and muscle and nerve
function, and cherries and plums get their bright hues
from anthocyanins, powerful antioxidants. Plumcots
(also called pluots) and apricots are rich in vitamin A,
which is crucial to good eye health. And nectarines
and peaches contain folate, a key player in energy
production, as well as beta-carotene, another type of
antioxidant, which gives their juicy flesh a yellow-
orange color. Here’s a tasty pro tip: Grill peaches,
nectarines, and plums for a delicious dessert, or add
them to a salad with seasonal fresh herbs.
GETTY IMAGES.
PULSE
At - Home
Heart Care
If you have high blood pressure
that requires close monitoring,
you and your doctor may be
able to keep tabs on it from
home with a new service from
Omron Healthcare: VitalSight.
Here’s how it works:
Your doctor decides which

Omron products you need—
a blood pressure monitor, a
body-weight scale, or both.
people
The VitalSight kit is delivered to keep up
to your home along with an with their
electronic data hub to transmit medical care without
your stats and readings to frequent in-person
your doctor—no other Wi-Fi or appointments. It also fills
cellular data use is required. a hole for those living in
underserved communities
If an issue or a red flag pops up, or geographic areas with
your doctor will be alerted and limited health care access. Omron
can address it immediately. hopes the closer monitoring will
VitalSight is currently covered result in fewer heart attacks and
by Medicare. strokes in the long run. If you
think VitalSight could be helpful
Why is this program so helpful? to you, talk to your doctor about
For one thing, it makes it easy for how to get started.
1IN 5
GETTY IMAGES.
U.S. HOUSEHOLDS HAS ADDED A PET ( DOG

OR CAT ) SINCE THE BEGINNING OF THE PANDEMIC,
according to a new survey by the ASPCA.
Could You—and Your
Dog—Live Longer?
A group of veterinarians and scientists are studying our canine friends to
uncover how genes, lifestyle, and environment influence dog aging—
and how the information they glean might inform the future of human
health. Matt Kaeberlein, codirector of the Dog Aging Project (DAP), and
Kate E. Creevy, D.V.M., the project’s chief veterinary officer, share more.
Why dogs? we’re studying one

KC: They’re excellent such intervention.
INTEREST PIQUED?
translational models
What stage is the On July 27, learn why
for the study of aging in dogs age seven to
project in now?
people—dogs get most 10 years faster than
MK: The DAP Pack has
of the same diseases, are people, how human
over 30,000 participating
genetically diverse, and and canine health
dogs, and soon we’ll
share our environment. intersect, and more
start separating them
By better understanding at Live Better Longer:
into sample cohorts. I’m
how lifestyle and genes The Dog Aging Proj-
excited by how interest-
impact dog health, we can ect, part of a webinar
ing the initial data looks,
offer dog owners better series Prevention
and we haven’t even hosts with the Amer-
guidance to help them
started digging into the ican Federation for
make the best care deci-
genetics and systems Aging Research.
sions for their dogs.
biology aspects of the Sign up for free at
Could we actually project, which will last afar.org/events.
slow aging in dogs— at least 10 years.
or humans?
MK: We’ve already iden-
tified interventions
that slow aging
in lab mice, and
everything I know
about biology
makes me believe
some of these
will have the
same effect in
dogs and also
GETTY IMAGES.
in people. As
part of DAP,
PULSE
83%
OF RESPONDENTS
BELIEVE EXPOSURE
TO NATURAL
SUNLIGHT IS
CRITICAL TO
BRAI NH GOOD HEALTH,
HEALT Get Answers
About Your Brain AND 55% SAID
Wondering if your memory is starting to falter? Wor- THEY’D RATHER
ried about someone who doesn’t seem like themself GO OUTDOORS
lately? You can get answers and guidance from a help-
ful new tool, BrainGuide from UsAgainstAlzheimer’s.
FOR AN ENERGY
Online or over the phone, you’ll complete a confiden- BOOST ON A
tial questionnaire. If you’re taking it for yourself, it will
include quick memory tests; if you’re concerned about
STRESSFUL DAY
someone else, you’ll be asked about what you’ve THAN GRAB A
observed. Then you’ll be directed to resources based SODA OR A COFFEE,
on your answers. It’s available in English and Spanish according to a recent survey
at mybrainguide.org or by calling 855-BRAIN- 411. by YouGov and BrainLit.
Check Those Peepers

In honor of National Eye Exam Month, here’s a
reminder to schedule an eye exam, which can
flag vision-related issues, such as glaucoma
and macular degeneration, that benefit from
earlier treatment. The exams also often spot
the earliest signs of heart trouble and diabetes,
which can cause changes to blood vessels in
GETTY IMAGES (2).
the eyes and retina; eye doctors may notice

eyelid skin changes as well, which can signal
skin cancer. Already all checked out? Congrats!
Learn more about your eyes on page 56.
Summertime Sips
We don’t have to tell you that hydration is key year-round, especially
during hot summer days. These refreshing picks will do the trick.
AURA BORA SHAKA TEA

Check out these sparkling-water This unsweetened iced tea is
flavors: Lemongrass Coconut, brewed from Hawaiian botanicals,
Peppermint Watermelon, Lavender and the flavors will take you to the
Cucumber, Basil Berry, and Cactus islands: Pineapple Mint, Mango
Rose. The cans are almost too pretty Hibiscus, Lemon Lokelani Rose, and
to recycle! aurabora.com Guava Gingerblossom. shakatea.com
N I XIE
Have you tried sparkling iced tea?
Choose Peach Black Tea or
Pomegranate Green Tea, both
organically flavored with no regular or
artificial sweeteners. drinknixie.com
ELE ME NTS
If you like a hint of sweetness,
Elements is just right, with 4 g
of sugar per can—none of it added
sugar! Each flavor contains a
specific blend of good-for-you adaptogens
such as holy basil and ashwagandha.
elementsdrinks.com
L A CROIX
This sparkling-water brand has
been around, but fresh flavors are
launched regularly, and this sum-
mer brings three newcomers: Beach Plum,
STOCKFOOD/ROB FIOCCA PHOTOGRAPHY.
Black Razzberry, and Guava San Paolo.

They’re all free of sweeteners, sodium,
and artificial flavors. lacroixwater.com
VOLAY
Think caffeine in a drink with a
hint of fizz and refreshing fruit
flavors. Each can has 50 mg of
caffeine (from organic green coffee
beans). volaywater.com
PULSE
T HE S C I E N C E OF B E A U T Y
BETTER
WORTH A TRY:
Retinol body lotions. “Retinol works the
same on your body as it does on your face to
SKIN...
stimulate collagen for smoother, firmer, more
even-toned skin, so these formulas can help
reduce spots and improve areas that are start-
IN A BOTTLE?
ing to get lax or crepey,” says Anne Chapas,
M.D., a board-certified dermatologist at Mount
Sinai Medical Center in New York City. Just be
extra diligent about sun protec-
tion, as retinol makes skin more
A dizzying array of products
vulnerable to UV damage.
these days claim to whip aging
PREVENTION PICK: Paula’s
body skin into firm, supple,
Choice Retinol Skin-Smoothing
spot-free shape. Here’s what
Body Treatment, $29,
pros say may actually make a
paulaschoice.com
difference (and what won’t):
Cellulite creams. They won’t
eliminate dimples and lumps, but a
formula with caffeine can tempo-
rarily tighten skin so it appears a
bit smoother for a few hours.
PREVENTION PICK: Dr. Brandt
Cellusculpt Smoothing Cream,
$59, drbrandtskincare.com
SKIP:
Prebiotic and probiotic lotions and
antiperspirants. “This is an active
area of research, but we don’t yet
know whether topical prebiotics
and probiotics can impact skin
condition and body odor,
so it’s too early to say if
these products help,”
says Dr. Chapas.
GETTY IMAGES.
Q&A
My lashes don’t
look as full as they
once did. What
can I do?
The hair on our heads grows in finer
and less dense as we age, and so do
our lashes. If yours lack oomph lately,
even with mascara on, don’t fret. The at the outer lash corners for a youthful
right products and tricks will restore lift. “Hold the brush vertically and use
your fringe to lush, fluttery glory. the tip to dab a coat on lashes that lines
up with your irises for an elongating
UPGRADE YOUR MASCARA effect,” she says. Finally, eyeliner can
“As we age, our eyelids droop, bringing make it look as if you have more lashes:
lashes downward so they appear more Line the tops of your lids with a thin
straight than curved,” says makeup stripe of deep charcoal-gray eyeliner,
artist Lori Taylor Davis, Global Pro Lead which is a more natural look than black.
Artist for Smashbox PREVENTION PICKS: Tweezerman
Cosmetics. Switch to ProMaster Lash Curler, $23,
a lifting mascara that tweezerman.com;
bends lashes up so Lancôme Cils Booster
they seem fuller. XL Vitamin Infused
PREVENTION PICKS: Lash Primer, $27,
For thin, long lashes: lancome-usa.com;
Smashbox Full Revlon ColorStay
Exposure Mascara, Eyeliner in Charcoal,
MASCARA SWIPE: JEFFREY WESTBROOK/STUDIO D.
$24, smashbox.com; $8, drugstores

For thin, short lashes: Maybelline
New York The Falsies Lash Lift CONSIDER A
Intensifier Mascara, $11, drugstores
PRESCRIPTION
The FDA-approved prescription
DO SOME PREP lash-growth treatment Latisse helps
A lash curler creates bend, and you can lashes grow in longer and thicker
bulk up lashes with lash primer, which and increases the amount of hairs in
nourishes and coats so lashes look them, says Rachel Nazarian, M.D., a
thicker. And swipe like a pro: Continu- board-certified dermatologist in New
ally roll the brush forward as you pull it York City. Other lash-growth serums
through your lashes. Add a second coat may help, but none are FDA-approved.
PULSE
20-Minute Meal
Under $10
Corn & Coconut Soup
SERVES 4
PER SERVING
310 cal, 10 g pro, 38 g
carb, 4 g fiber, 12 g
sugars (0 g added
sugars), 17 g fat (10 g
sat fat), 0 mg chol,
CON POULOS.
650 mg sodium
TOTAL: $6.40
THE GOOD STUFF
Coconut milk makes this month’s meal oh so
creamy, and the rest of the coconut is equally
delicious—and nutritious, says Elizabeth Shaw,
M.S., R.D.N., owner of ShawSimpleSwaps.com.
DANIELLE DALY. FOOD STYLING: SIMON ANDERWS. PROP STYLING: VANESSA VAZQUEZ.
WHAT’S INSIDE cane sugar, it’s still a are pretty much the same,
source of added sugar, but refined is more pro-
Coconut is high in fat, but
so be mindful of how cessed and has less flavor.
the meat contains import-
much you eat, Shaw says. And if you want to cut
ant nutrients: fiber, cop-
back on fat, give reduced-
per, iron, potassium, and
selenium. It’s also one of SMART BUYS fat coconut milk a try.
Reach for unsweetened “It still has enough fat to
the best food sources
coconut flakes when you offer a creamy texture to
of manganese, which
can find them; they make recipes,” Shaw says.
plays a crucial role in
energy metabolism, it easier to keep track of
immunity, and bone your sugar intake. If you COCONUT INSPO
health. Coconut water can find only sweetened Add a can of coconut
is fat-free and has flakes, just cut back on milk, along with freezer
electrolytes too. the rest of the sugar, veggies, curry spices, and
whether you’re baking chickpeas to a pot for an
THE TRUTH ABOUT with it or adding it to your easy, hearty meal. Another
oatmeal. When shopping Shaw go-to: including
COCONUT SUGAR for coconut oil, you’ll see coconut flakes in energy
While coconut sugar is refined and unrefined— bars made from things like
less refined than white their nutritional profiles dates and nut butter.
PULSE
MOVE OF THE MONTH
BOOTY STRENGTHENER
Kickbacks are a great 1 Place a looped resistance band
way to work your glutes, just above your knees, then get
and adding a resistance on all fours, hands under your
shoulders and knees under
band can up the difficulty
your hips. Keep your back flat
by creating tension that like a tabletop.
forces your muscles to
work harder. 2 With your knee remaining bent at
a 90-degree angle, slowly lift one
leg straight back and up toward
the ceiling in one motion, then
bring it back down. That’s one rep.
3 Do 10 reps, then switch sides

and repeat for another 10.
KAT WIRSING.
Secrets
to Feeling
Great After
a Workout
Want to keep post-
exercise soreness at bay?
Incorporate these three
things into your routine.
BEFORE: STRETCH to sip throughout your workout

Don’t skip a warm-up. Dynamic (and before!) too. It’ll help keep you
stretching (moves like walking lunges hydrated so you can feel strong
and torso twists) loosens up your while you exercise and recover
joints to improve range of motion and better when you’re done.
blood flow as well as prevent injury
when you really start sweating, says AFTER: SLEEP
Jason Wersland, D.C., founder and Snoozing well is always important,
chief wellness officer of Therabody. but especially so after a day on
GETTY IMAGES.
which you’ve worked out. Sleep

DURING: DRINK gives your body the downtime it
You probably chug water the second needs to repair itself, recuperate,
you finish exercising, but don’t forget and recover, Wersland says.
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Groundbreaking Research Shows
How to Regain Healthy

Blood Sugar and
Lose Weight
One answer to healthy blood sugar levels is found
in high-protein low-glycemic nutrition.
People who live with diabetes Low-Glycemic High-Protein

want better options for getting a Nutrition and Glucose Health
handle on their blood sugar, espe-
In a 2017 study by Kerstin Kempf
cially their HbA1c levels.
and a group of German research-
The problem is that, even when we ers, a 12-week telemedical life-
do try to eat right and exercise, our style intervention (TeLiPro) was
bodies still need extra help from carried out in patients with
our metabolism to light the fires of advanced type 2 diabetes.1
our glucose-burning furnace that’s
It included weekly phone calls
necessary for weight loss.
by trained diabetes educators
Knowing this, in 1985 German who talked about diet, exer-
holistic therapist Hubertus cise, and options for overall
Trouillé developed a low-glyce- lifestyle changes.
mic high-protein formula to be
For the first 12 weeks, the
used as nutritional therapy by his
TeLiPro group also received a
patients living with diabetes and
low-glycemic high-protein
slow metabolism.
dietary supplement — in place
After following his dietary advice, of three meals a day for the first
Trouillé discovered that the for- week, two meals a day for weeks
mula not only helped his patients 2 to 4, then one meal a day for
increase metabolism but also weeks 5 to 12.
regain glycemic control and lose
weight.
Today his unique formula called
Weight Reduction
1. Kempf K, et al. Efficacy of the telemedical lifestyle intervention program TeLiPro in advanced stages of type 2 diabetes:
A randomized controlled trial. Diabetes Care. 2017 Jul;40(7):863–871.
2. Lean M, et al. Primary care-led weight management for remission of type 2 diabetes (DiRECT): an open-label,
cluster-randomised trial. Lancet. 2017;391(10120):541–551.
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The results? The HbA1c levels in

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P R E V E N T ION
WELLNESS
Natural Benefits
of Ginger
Gingerroot has been used since ancient times for its
anti-inflammatory, antimicrobial, and antioxidant
properties. Research has shown that bioactive compounds
in it, such as gingerols, can aid digestion and reduce
inflammation. Devin Miles, a naturopathic doctor based
in Houston, shares her favorite home uses.
BY A R R I C CA E L I N S A N S O N E
ITCH EASER TUMMY-SOOTHING TEA

FOR THE SCALP Sip this tonic to relieve nausea, bloating,
gassiness, or intestinal spasms. Wash
This anti-inflammatory
and cut a 1-in. piece of fresh gingerroot
solution can calm a dry,
(peeled) into thin slices. Place 1½ cups
itchy scalp. Fill a 1-oz
water in a saucepan, add the ginger,
spray or dropper bottle
and let simmer until the mixture has
nearly to the top with
a pungent smell and begins to turn
organic jojoba or coconut
yellow. Remove from heat and add
oil. Add 3 drops each of
1 tsp dried peppermint leaf. Let steep
peppermint, tea tree,
5 min., then strain and enjoy. Optional:
and ginger essential oils.
Add ¼ tsp honey.
Shake well, apply to dry
scalp, and massage in.
Depending on your hair ENERGIZING SMOOTHIE
and scalp type, you can Jump-start your day with a refreshing
leave it in either until the smoothie that supports digestive health.
next time you shampoo Put 1 banana or ½ cup blueberries
or just overnight (lay a in a blender, then add one ½-in. to 1-in.
towel over your pillow- piece of washed, peeled gingerroot, a
case), washing it out the handful of kale, and 4 oz coconut water.
next morning. If you To boost fiber and protein, add 1 to
have sensitive skin, test 2 Tbsp flaxseeds, chia seeds, almonds,
a small area first. Store or walnuts and/or 2 Tbsp vegan protein
at room temperature. powder. Blend well and drink up.
WELLNESS
BEAUTY
Look Great
Without Makeup
Show off your bare-faced beauty
with these pro tricks.
BY V I C T O R I A K I R BY healthy moisture barrier. That’s
the outermost layers of skin
responsible for holding in water
fter more than a
A
and nourishment and repel-
year of working ling irritants in the air so they
from home and don’t penetrate skin and wreak
wearing face masks, havoc. “If your face is dry, red,
we’ve gotten used to giving or flaky, that means you have a
our makeup bags a bit of the damaged moisture barrier,”
cold shoulder. Many of us who says Austin-based celebrity
previously wore a full face every facialist Renée Rouleau. “When
day are now happily going more this happens, your skin devel-
bare much of the time, even as ops tiny, invisible cracks that
we tiptoe back into office life allow moisture to escape and
and in-person socializing—and light to penetrate, meaning
not just because it’s easier. More light is no longer bouncing off
time spent outdoors (and less skin’s surface to create that
spent in bone-dry, glow-zapping natural radiance.”
office building air) can have a Thankfully, the right skin-
positive impact on skin, and care can restore a damaged
there are a slew of new skincare moisture barrier as well as
formulas to help us feel polished your luminosity. First, stop
with less makeup. Here’s what using retinoids and anything
to know about putting your best with exfoliants until any
face forward. dryness or irritation subsides.
Introduce into your regimen a
MAKE SURE YOUR daytime moisturizer with hyal-
SKIN HAS MOISTURE uronic acid, which holds up to
A lit-from-within glow is 1,000 times its weight in water
beauty-speak for skin that has a for maximum hydration—it’ll
also plump skin so it appears smooth ACID:
and give you a nice, subtle dewiness. At
night, slather on a face cream that con- Hydra Gel, $36,
tains ceramides, a core component of
GETTY IMAGES.
the moisture barrier, to help replenish Curél Intensive

them within your skin. Moisture Facial
PREVENTION PICKS: FOR HYALURONIC
WELLNESS
BET ON BRIGHTENERS gleam.” And consider makeup primer:

There’s a reason so many dermatologists Worn on its own, it fills in pores so skin
recommend using a vitamin C serum appears smoother. Today’s formulas
daily on all skin tones: This powerful are much lighter than the old-school
antioxidant is one of the best ingredients
for boosting radiance, evening out skin that left your face feel-
tone, and fading pigment spots. Look
for a formula that contains l-ascorbic
acid or tetrahexyldecyl ascorbate—more
stable forms of vitamin C—in a pump with brightening
bottle (to best preserve the ingredient’s
potency). For instant brightening,
Rouleau recommends blending on an extra luminous.
illuminating serum or moisturizer with
Beauty Balm, $13,
Perfecting Primer,
CHILL OUT
If your face tends to get red or blotchy or
you have undereye dark circles, stashing
a few things in your fridge can work
complexion wonders. Blunder keeps a
couple of spoons in her refrigerator as
a fast fix for tired eyes. “Place the back
side of a chilled spoon under each eye
Your everyday skincare can double as and gently rock it back and forth to
highlighter, and you may find that it massage the skin for a few minutes,” she
works even better than cosmetics. “I says. “The cold metal helps constrict
always prefer a dewy highlight rather blood vessels to reduce redness and
than a sparkly one, because it looks make dark circles less noticeable—plus,
much more natural,” says celebrity it’ll reduce puffiness.” Rouleau stores her
makeup artist Monika Blunder, who entire skincare regimen in the fridge for
likes to use a balm, salve, or face oil for this same reason. “Cleansing, toning,
this move. “Tap a little along the high and moisturizing with cool-temperature
points of your cheekbones—the wetness products helps constrict capillaries to
catches the light to give you a pretty calm redness and irritation,” she says.
WELLNESS
MASSAGE YOUR FACE

A few minutes of gentle face kneading
increases blood circulation and helps
1. Using the sides of your index fingers,
start at each side of your nose and
smooth your fingers out along your
drain excess fluid, which can make skin orbital bones (eye sockets) until you
appear tighter, firmer, and rosier, notes reach your temples. Repeat 5 to 10 times.
Blunder. Before you begin, “pat on a
facial oil or serum,” she says. “Your skin
needs some slip so you’re not tugging on
2. Holding your index and middle
fingers together, press and glide
up along each cheekbone, again
it.” You can use a facial roller tool or your working toward your temples. Repeat
own two hands, “but always massage 5 to 10 times.
upward, never down toward the ground,
to help create a lifted effect,” explains
Blunder. “And don’t be afraid to use a
3. With these same fingers, massage
along your jawline, starting from
your chin back to below your ears.
moderate amount of pressure—enough Repeat 5 to 10 times.
to get the blood moving but not so much
4. Finish by using the same fingers
GETTY IMAGES.
that you’re pulling and stretching the to gently knead your forehead
skin.” Try her technique whenever you from your eyebrows up to your hairline.
need a complexion pick-me-up: Repeat 5 to 10 times.
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WELLNESS
NATURAL FIXES
Gardening’s Perennial
Health Perks
Dig in, whether you have a small
windowsill or a big plot of land.
BY A N D R E W W E I L , M . D .
rowing
G
up in
Philadel-
phia, I
learned to garden from
my mother, who helped
me tend the tiny patch
of land behind our
row house. I’ve been
hooked on gardening
ever since, no matter
what climate I’m living
in. Aside from growing
my own food, one of
the things I love most
about gardening is its
positive effect on my
mood: Digging in the
dirt has always brought
me a pleasant sense
of tranquility, and I’ve
found it to be a great
GET T Y IMAGES.
form of exercise.
I’m not alone in my
experience. Gardening
really took off last year
with the additional
P R E V E N T I O N .C O M 31
WELLNESS
time people spent at home

during the pandemic—
and there are many healthful
reasons to keep it up.
Increasing evidence supports
the idea that gardening can
benefit both body and mind.
For instance, some studies
suggest that gardening may
help prevent childhood obesity and woodlands you’ve never been to,
age-related weight gain as well visit a botanical garden, or just stroll
as improve sleep. Horticultural therapy, through a nearby greenhouse. To
a professional practice that uses discover new green spaces, check out
gardening to improve health, appears the Gardens Map at publicgardens.org.
to be helpful for people coping with
dementia, depression, and even the BRING THE OUTSIDE IN
emotions surrounding terminal cancer. Some evidence suggests that in
Fortunately, you don’t need a large windowless spaces, houseplants can
backyard to reap the health benefits: increase productivity and lower blood
A recent review of 77 studies found pressure. You can also take indoor
that just the act of gardening was gardening to the next level and enjoy
associated with improvements in stress, the satisfaction of cooking with
anxiety, and depression as well as what you raise: Try growing herbs or
with increased physical activity and other small edible plants on a sunlit
better blood sugar levels. Results didn’t windowsill, porch, or enclosed patio.
depend on the size of the garden—
or on having a garden at all. In fact, MAKE IT A TEAM EFFORT
simple acts like planting seeds, taking I believe my lifelong love of gardening TOP: GETTY IMAGES. ILLUSTRATION BY KATHRYN RATHKE.
cuttings, and even viewing gardens had stems from that time spent outdoors
healthful perks. Whether you’re over- with my mother, working together in
seeing your dream landscape or just the dirt. If you have the space, try
trying to keep a houseplant alive, cultivating a family garden. Or, tend
here’s how to boost your well-being. a local school or community garden
and connect with others in the process.
GO FOR A WALK
Research has found that taking short
walks through a garden is more condu-
cive to mental health than walking in Dr. Weil is founder
and director of the
a shopping mall. This is a great reason Andrew Weil Center for
to step outside and explore parks and Integrative Medicine.
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15
WELLNESS
NO - BIG - DEAL
HACKS TO
IMPROVE
YOUR
HEALTH
Try these simple strategies
to feel strong and energized
and stay pain-free.
BY A D E L E J AC K S O N - G I B S O N
GETTY IMAGES.
WELLNESS
S ometimes ads or folks on social media

make incorporating healthy habits seem like
an all-or-nothing proposition. Soon whatever
resolve you had to, say, train to run a 10K or learn
plant-based cooking is spent just in the planning
stages, and you’ve made no changes at all. Well,
don’t stress (it’s bad for your health!), because
we’re here to help. No matter where you are on
the health spectrum, you don’t have to change
everything at once to feel results. Here you’ll
find little expert-backed moves that will have a
major impact on your overall well-being.
HAVE FUN
HYDRATING
We’re all on a mission to drink
more water, so find ways to make
guzzling it more exciting. Try this
formula for infused ice cubes: fruit
(berries, citrus, or melon chunks)
+ fresh herbs (mint or basil) +
water. Freeze in ice trays, then
drop the jazzed-up cubes into your
glass of regular or sparkling H2O.
Need help remembering to sip?
MIKE GARTEN.
Download an app like HydroCoach

or Aqualert that will send you
“Drink up!” alerts.
GO BAREFOOT
Studies show that
spending time in
nature can boost
mood and tame
stress, but you may
get even more of a
benefit if you stroll
around your backyard
sans socks and shoes.
One study in the
journal Explore found
that making skin-to-
earth contact for at
least 10 minutes may
reduce inflammation
and pain and increase
blood flow. Some
experts believe
that contact with
MAKE THE MOST

Earth’s natural electromagnetic field
helps rebalance our bioelectrical
OF THE MORNING systems to support cellular health.
You already know to exercise, but
creating and maintaining a morning WALK WEIRDLY
movement ritual can be particularly Make getting your steps in more fun
helpful in making you feel energized by changing the way you move a few
and ready to take on the day, says times a week. “Try what I call ‘weird
Jen Bruno, a holistic health coach and walking,’ ” says fitness expert Jen
personal trainer in Chicago. Take your Sinkler, founder of the online fitness
morning coffee on a walk, try sunrise community Unapologetically Strong.
yoga, or hop on your bike for a quick “Sneak, tiptoe, do calf raises, circle
ride—the action doesn’t matter as long your hips, leap and catch yourself in a
as you’re moving. If you’re counting it as squat. Make a game of it and spend time
your workout for the day, aim for about getting to know your body and how it
GETTY IMAGES.
30 minutes. Another plus: Exercising in works.” You’ll get exercise and work dif-
the morning jump-starts your metabo- ferent muscles than when you simply put
lism and makes you likelier to be more one foot in front of the other (and maybe
active through the rest of your day. you’ll make some small children laugh!).
WELLNESS
DO SOME DOODLING water hits your skin, it gives a quick

Coloring isn’t just for kids! Scribbling shock to your nervous and circulatory
between the lines is its own form of systems, dilating blood vessels, increas-
zen and relieves stress by allowing the ing blood flow to your extremities,
and causing your heart to beat faster.
brain to rest and relax, and it’s a mindful
experience because it takes the focus
off stressors and puts it on the task at EAT MORE
hand, according to the Cleveland Clinic. CHERRIES
Science backs this up—multiple studies Research shows that antioxidant-rich
suggest that art therapy can help people cherries may improve sleep, boost
cope with anxiety and depression. immunity, and reduce joint and muscle
aches—but you’d have to eat a lot of
TAKE COLD SHOWERS them (45, to be exact!) to match the

studies. As that’s more than most of
Rinsing in cold water for 15 to 30 seconds us can stomach, sipping some tart
may help improve circulation and give cherry concentrate can also do the trick,
you a burst of energy in the morning, says Amber Dodzweit, a fitness coach
says Tania Elliott, M.D., an associate and founder of Built for Her in Fort
attending physician at NYU Langone Lauderdale, FL. “Cherry concentrate
Health in New York City. When the cold helps reduce inflammation that many of
our daily actions, like exer-
cise, can cause,” she says.
WRITE A
THANK-YOU NOTE
Performing a simple
gesture of gratitude can
give you an instant boost
in happiness, found a study
in Psychological Science,
likely because it inspires
you to feel grateful and
reflect on positive people
or experiences. Get creative
with your delivery—buy a
pack of pretty note cards
GETTY IMAGES.
and a nice pen, or just shoot

off a quick email or text
(taking full advantage of
some cheerful emojis!).
BREATHE FOR
STRONGER ABS
Yes, deep breathing is a great way to
relieve stress, but it can strengthen your
abs too. Having a strong core is key to
good posture and also helps prevent
you from getting hurt doing ordinary
tasks like lifting a box or putting away
groceries on a high shelf, and just the
act of taking deep breaths in and out
works those abdominal muscles, says
Ife Obi, a certified Pilates instructor and
founder of New York City’s The Fit In.
Try it: Take a full breath in and let your
belly fill with air, then forcefully exhale
as if you’re fogging a mirror. Focus on
breathing into your rib cage while trying
to keep your abs tight for at least
30 seconds. Start with three times a day
and work your way up to one minute
per session—if you can do this, it means
your core is getting stronger!
GETTY IMAGES.
WELLNESS
SET STRETCH ALERTS muscle strength and overall health, from

Program your phone to notify you your heart to your brain. Don’t quit your
every 30 to 60 minutes, then limber up regular workouts altogether, but feel
when you hear it. “Stretch your wrists free to count vacuuming and grocery
and neck, especially if you work at a lugging toward your weekly total!
computer,” says Steph Gaudreau, a
strength-training coach in San Diego. SIT ON THE FLOOR
“Stand up and do gentle torso twists, Watching shows might sound like a
shoulder rolls, and side bends.” lazy thing to do, but when you do it on
Beyond the fact that it feels great,
stretching during long periods of
sitting helps prevent muscle and
joint pain and stiffness.
COUNT HOUSEWORK
AS EXERCISE
Too tired to mow the lawn and
get in your daily workout? Don’t
be too hard on yourself: Science
says household chores are a
form of exercise too. Multiple
GETTY IMAGES (2).
studies have shown that engag-

ing in everyday activities that
make you move and get your
heart rate up can positively affect
the floor, you can realign your body, common cause is eating too much too
says Kelly Starrett, D.P.T., cofounder of fast, says Sydney Greene, a registered
The Ready State, a mobility-coaching dietitian nutritionist in New York City.
app. “Sitting on the floor is one of the “Our brains need 20 minutes to catch up
ways to make the hips stay open, and with our stomachs and recognize that
the spine protects itself and resets,” we’re full. Putting the fork down requires
he says. “Plus, it engages muscles we you to chew, taste, and sense the food
don’t use when sitting in a chair.” No in your mouth, which can help prevent
need to be in perfect lotus position— speed eating or overeating,” she says.
you can pop a squat, kneel, or sit with
legs stretched out. Each targets differ- POWER DOWN
ent muscles. For extra credit, regularly
getting up from the floor without lean-
BEFORE BED
Create a set of bedtime steps to get you
ing on anything improves your balance,
snooze-ready—dim the lights, listen to
which studies suggest may help reduce
calming music while you brush your
the risk of falls that rises with aging.
teeth, or do a quick meditation. And
START “SHEET
don’t forget to put away digital devices
at least 30 minutes before bed to avoid
PAN SUNDAYS” melatonin-disrupting blue light. Your
Throwing veggies and protein on a bedtime routine plays an important role
sheet pan with your favorite herbs and in making sure you get the eight hours
spices and then roasting them is one of of sleep your body needs to undergo its
the easiest ways to get supper on the complete reset every night.
table and healthful foods in your belly,
says Jessica Stamm, a registered dieti-
tian nutritionist in Los Angeles. “Get
creative based on seasonal produce; in
summer, I love combining chicken with
nectarine, sweet potato, and onion,”
she says. Designating a specific day
of the week for this type of dinner (it
doesn’t have to be Sunday!) gives you
the chance to prep ahead so you can try
new healthy foods and recipes. Pro tip:
Make enough for leftovers so you have
a few lunches covered for the week.
PARK YOUR FORK

GETTY IMAGES.
BETWEEN BITES
Indigestion is uncomfortable and
drags down your energy level, and one
P R E V E N T ION
HEALTH
Meet
Your
Hair
e think it exists
W
just to make us
look gorgeous, but
its role is more layered
than it may seem.
BY A D E L E J AC K S O N - G I B S O N
A R T W O R K BY E L S A M O R A
1 A Hairy Situation 3 A Real Head-
Thankfully you can’t tell, but we’re as hairy as chimps. Scratcher
Like your monkey cousins, you have about 5 million hair Before a hair pops
follicles, only 100,000 of which are on the scalp. This out through your skin,
means most of your body (save your palms, the soles of blood vessels within
your feet, and your lips) is covered in hair—it’s just that the follicle nourish
most of our hairs are so small and colorless that they’re the root; as the hair
almost invisible. Yet they’re busy trapping warmth for exits the scalp, your
you when you’re cold (hello, goose bumps) and wicking sebaceous gland
away sweat. The thicker hairs, the ones you can see, squeezes oil onto
have other jobs. For example, your lashes protect your the strand to lock in
eyes from dust and excess light, while your eyebrows moisture and prevent
help you communicate confusion or surprise; head hair frizz. But too much
guards against harmful UV rays and is, of course, avail- oil buildup can lead
able to be dyed in rainbow colors if that’s your jam. to more than just a
greasy look: Oil, as
well as yeast, dirt,
2 Rapunzel Is a Unicorn and dead skin, can
Each strand has various one another up through accumulate on your
layers: the protective the scalp. Hair then enters scalp and cause
cuticle on top, the cortex a second phase, in which inflammation, itchi-
(providing bulk and color) it stops growing, and then ness, and dandruff. In
below, and, for coarser a third, the resting cycle, the worst cases, your
hair, a soft core called when it hangs out for follicles can become
the medulla. But strands a few months before it infected, which could
don’t lengthen endlessly falls out. Every strand is lead to scarring and
like those of a magical on its own schedule, so permanent hair loss.
princess. Hair grows about you normally don’t lose Your hair type deter-
half an inch a month, but them all at once. But as mines how often
sex, age, genes, and other you age, the growth you should shampoo
factors influence its max- cycle can slow or stop, and what product
imum length. Basically, which is why hair can look to use. If you notice
the longer your growth thinner, says Rochelle flakes or have an itchy
phase, the longer it’ll get Torgerson, M.D., Ph.D., a scalp, ask a derm,
if you don’t cut it. During dermatologist at the Mayo who may prescribe
the growth phase (which Clinic. If you’re worried medicated shampoo
lasts two to six years), new about hair loss, see a to clear things up.
cells form at the base of dermatologist—it may
the follicle and harden into be age-related, but could
a protein called keratin. As have to do with stress or a
they proliferate, they push more serious condition.
H E ALT H
SEX & LOVE

When Couples
Therapy Can Help
You don’t need to be in a crisis to benefit from outside
help—and you don’t even need to be married.
BY R AC H E L Z A R , L . M . F.T. , C S T
here was a time when it may seem obvious that
T couples therapy was

spoken of in hushed
whispers, when out-
side help was sought only in
absolute worst-case scenarios.
assistance is needed. But while
crises are often what get people
through the door, I’d recom-
mend considering help as soon
as you notice a sticking point
But now nearly half of married or a pattern of disconnection—
couples have been to couples before things feel too hopeless.
counseling, and more and Here are three other com-
more people come into our mon reasons couples seek ther-
offices before things get really apy: to help them through a
bad or so they can get ahead major transition, like a move or
of potential issues. having a baby; when there’s a
Remnants of stigma against stressor affecting the relation-
therapy are still very present, ship (financial shifts or health
however, in some cultures issues); or when there’s a recur-
and communities more than ring problem they can’t seem to
others. And research shows that work through (difficulty man-
ILLUSTRATION BY KATHRYN RATHKE.
Rachel Zar, couples wait an average of six aging family dynamics, money,
L.M.F.T., CST,
is a relationship
years after identifying a prob- or religion, or different sexual
and sex therapist lem before seeking help. So how desires). But the issue may be
at Spark Chicago can you know when the time is more nuanced: Are you feeling
Therapy and the
Northwestern right for you and your partner? less connected? Are there top-
Medicine Center If you’re in a relationship ics that are hard to talk about?
for Sexual
Medicine &
crisis, such as after sexual, emo- Do you feel unheard or mis-
Menopause. tional, or financial infidelity, understood? These are all great
reasons to seek support, and the process in therapy. Therapists sometimes have
of healing may go more smoothly before particular specialties, so if you’re unsure
wounds have scarred over. about whether your issues are a good fit
If you think you can fix things on with a therapist, request a consultation.
your own, ask yourself why that hasn’t There are a few situations in which
happened already. Remember, no one couples therapy is not indicated:
taught us in school how to maintain Research shows that those who are
a healthy relationship, and there’s no in emotionally or physically abusive
shame in seeking out expert guidance. relationships or relationships involving
The right therapist won’t take sides but untreated addiction or substance
will help you make decisions that are abuse have better success with individ-
in the best interests of both you and ual therapy for each partner.
your partner. They can help you identify Bottom line: Even if you have dif-
patterns in which you’re stuck and have ferent ideas about what’s going wrong,
tough discussions in a more productive deciding to go to therapy is a commit-
way. And since it’s all confidential, you’ll ment to taking each other’s concerns
retain privacy to an extent that turning seriously and a statement that you’re
GETTY IMAGES.
to friends and family doesn’t allow for. willing to do the work. Agreeing to walk
You don’t need to be married or even through the door of a therapy office with
in a monogamous relationship to be an open mind is a way to say “I care.”
H E A LT H
MY DIAGNOSIS
Why Did
I Stop
Sleeping?
I also gained weight and
lost hair—and it took four
years to figure out why.
BY M A R Y M AC H I CA ,
AS TOLD TO MARISA COHEN
F
ive years ago, right around when
I turned 30, I started noticing a lot
of changes in my body. I’d always
had a slim face, but I would look
in the mirror and notice that my face
was getting rounder. I was like, OK, I
guess I’m getting cheeky! I also started
gaining weight. I figured my metabo- no matter how hard I tried. Then I was
lism was slowing down, but that didn’t waking at 3:00 a.m., then 1:00 a.m.
make sense. I worked out almost every There were days I would literally be up
day and ran around after my three kids; for 24 hours. I tried melatonin, sleeping
plus, I was trying to eat as healthily as apps, special oils, and even sleeping
I could, and I still gained 40 pounds pills, but nothing helped me stay asleep.
over the next year! One time someone My kids (now ages 6, 7, and 9) would ask
asked, “When is the baby coming?” me, “Mommy, why are you so tired?”
and it was so upsetting. Everyone kept telling me it was
There were a lot of other weird symp- probably stress or hormones, but
toms: My neck got really swollen on I knew something was wrong. I felt as
one side, I was losing my hair, and even if I were suffocating in my own body.
my back was swollen. I would wake up
and find random bruises on my body.
But the worst thing was that I started to
LOOKING FOR ANSWERS
lose sleep. At first I would wake up at I lived with my symptoms for four years,
5:00 a.m. and couldn’t go back to sleep feeling terrible about my body and trying
it was as if my heart dropped and my
world stopped. It was so scary—I held
it together in her office, but as soon as
I left, I called my husband and broke
down crying.
The MRI showed that there was a
tumor on my pituitary gland. When I
met with my neurosurgeon at Lenox
Hill, John Boockvar, M.D., he told me the
surgery could be done via an endoscope
Mary, above in 2020 and at left in
through my nose; that was a bit of a
May 2021, eight months after surgery.
relief, but I was still scared and nervous.
I had the surgery in September 2020,
to get answers at my checkups. I even though, and it changed everything.
went for a sleep study to see if I had
apnea. My primary care doctor eventu-
FEELING LIKE MYSELF AGAIN
ally ran blood tests and diagnosed me
with hyperthyroidism, but she also told It took me a few weeks to recover, but
me my cortisone levels were high and now I feel so much better. I have to
recommended that I see an endocrinol- take steroids until my body learns to
ogist. I live in Brooklyn, but my brother produce the normal amount on its own.
convinced me to go into Manhattan, But the change has been amazing. I’ve
and my daughter’s godmother, Joanne, lost 35 pounds, and my body is going
found out about Minghao Liu, M.D., at back to the way it was. I look in the
Lenox Hill Hospital. mirror and don’t want to run away—
When I described all my symptoms I can see my collarbone again, and my
to Dr. Liu, she immediately said it face looks like it did before. The best
sounded like Cushing’s disease, which thing is that I can sleep! My husband
I’d never heard of. But I learned that it is amazed when he wakes up and finds
is caused when a tumor on the pituitary me in bed, because for years I was
gland secretes a hormone called ACTH never there—when he woke up in the
that tells the adrenal gland to produce morning, I would have already been up
excessive amounts of the stress hor- for five or six hours.
mone cortisol. All that cortisol in the It was difficult and frustrating,
blood causes weight gain, insomnia, especially during the pandemic. But
bruising, prediabetes, and the other I couldn’t give up. Even when people
symptoms I was experiencing. Dr. Liu told me it was just age or stress, I
told me I would have to have a dexa- knew it had to be something more. No
KAT WIRSING.
methasone suppression test and an one really knows what you’re feeling
MRI to confirm the diagnosis. When except you. I’m so glad I kept looking
she said I might need brain surgery, for answers until I found one.
H E A LT H
Most of us are a lot

more dependent on
the sweet stuff than
we realize. With this
guide, you can eat
less sugar without
feeling deprived—
and lower your risk
of chronic diseases
in the process.
ONCE AN D
FOR AL L
IT’S HARD TO GET AWAY FROM SUGAR. Sure it’s
in your favorite desserts, but it was also hiding in the
ketchup and hot dog buns at yesterday’s barbecue as
well as in the dressing of the otherwise healthy salad.
In fact, the average American downs about 57 pounds
of added sugar every year! That’s concerning, because
research shows that consuming too much can up your
risk of conditions like heart disease, diabetes, and obe-
sity. But sugar provides the fuel your body and brain need
P H O TOG R AP H S BY to function properly, so we consulted nutritionists to better
D A N S AE L I N G E R understand what we’re eating and how we can cut back.
H E A LT H
A S U GA R P R I M E R
First, a science lesson: power, cause fatigue, and and absorbed more
Simply put, sugar is a even make you shaky. slowly, so eating them
carbohydrate, which There are two main doesn’t cause sudden
means it contains types of sugar. Simple blood sugar spikes.
carbon, hydrogen, and sugars (monosaccharides Beyond that, sugar
oxygen molecules. When or disaccharides) are can be categorized as
we eat carbs, they are made up of only one or natural or added. The
digested and broken two sugar molecules and natural kind is just what
down into glucose, which found in foods like candy, it sounds like—“sugar
serves as the preferred soda, fruit juice, honey, found inherently in food
energy source for cells and table sugar. Complex such as fresh produce,”
throughout the body. If sugars involve three or says Elizabeth Shaw,
glucose levels in your more linked sugar mol- M.S., R.D., owner of
blood drop too low (say, ecules and are found in Shaw Simple Swaps.
if you have hypoglycemia foods like apples, broc- Consuming good-for-
or you haven’t eaten coli, lentils, spinach, and you items like fruits and
anything in a while), that unrefined whole grains. vegetables that contain
can hinder your brain- The latter are digested natural sugar “can be
a wonderful way to
obtain many nutrients
the body needs, like
antioxidants, vitamins,
H OW TO R EAD and fiber,” says Shaw.
N U T R I T ION L A B E L S According to groups
The Food and Drug Administration recently did
like the World Health
a much-needed update of the nutrition facts Organization, naturally
label on foods and beverages. One of the main occurring sugar poses
changes: Both total sugars and added sugars less of a health risk than
are now listed. “Total sugars” includes both added sugars—which
added and natural sugars, whereas the “added are, well, added to foods
sugars” value underneath that indicates the to enhance flavor, color,
amount of sugar that has been added to the texture, and shelf life.
product. One other thing to keep in mind: Top sources for Ameri-
Ingredient lists are ordered by weight, so if an cans include sweetened
added sugar is a product’s first ingredient, the beverages, desserts and
item’s nutritional value is likely to be poor. sweet snacks, candy,
cereal, coffee, tea, and
sandwiches, but sugar is
also added to foods like stream. “In the case
ketchup and marinara of elevated blood
sauce. High-fructose sugars, the body is
corn syrup, cane sugar, under consistent
and rice syrup are com- stress,” explains Feller.
mon names for sugar “This can negatively
on nutrition labels. This impact the heart,
is also where things get eyes, and vascular
tricky: Sugar sources like system—increasing
honey and maple syrup the risk of develop-
technically come from ing additional meta-
nature and are consid- bolic conditions.”
ered better choices than Added sugar in
cane sugar, but when moderation is fine, but
they act as sweeteners most people consume
in packaged products or much more than they
you mix some into your realize. American adults
morning oatmeal, that’s eat an average of more
adding it, so it counts than 70 g of added sugar
toward your daily added- per day, though the
sugar consumption. U.S. Department of
“Research has shown Agriculture and the
that consistently high U.S. Department
intakes of added sugars of Health and Human
reduce the proportion Services recommend
of beneficial bacteria in limiting added sugar
the gut while decreasing to 10% of total daily
the diversity of gut calories. For a
bacteria,” says Maya 2,000-calorie
Feller, M.S., R.D., diet, that’s 50 g.
C.D.N., owner of Maya The American Heart
Feller Nutrition. Also, Association recom-
when you regularly mends stricter limits:
provide your body with for women, no more
excess sugar, it strug- than 25 g of added
gles to keep up, and you sugar per day, and
could end up with too for men, a maximum
much in your blood- of 36 g daily.
H E A LT H
T HE
SCI E NCE
BE H I ND
S WE E T S
CRAV I NGS
Because our bodies need
glucose, we’re evolution-
arily programmed to seek
it out. “When sugar hits
our tongue, it activates
certain taste buds that
send a signal up to the
brain,” says Nicole Avena,
Ph.D., an assistant pro-
fessor of neuroscience at
Mount Sinai School of
Medicine and author of
Why Diets Fail: Because
You’re Addicted to Sugar.
This activates the brain’s
reward system: Feel-good
dopamine is released and the behavior with a drug of abuse, where dopamine
is reinforced, which makes us want to is released every time it’s consumed.”
repeat it ( just one more cookie!). The gut-brain connection is also at
Sugar isn’t the only dopamine- work. “When that sweet thing you’ve
producing food, but it’s unique in terms eaten hits your gut,” Avena says, “it
of how the body reacts to it. “Usually activates sugar receptors there, which
when we eat something new and tasty, signal the brain to release insulin.”
dopamine is released the first time we That insulin signals fat cells to store
taste it,” explains Avena. “This is an extra glucose, fatty acids, and other
evolutionary advantage to help us pay calorie-rich substances. As a result, too
attention to new tastes, in case they few calories remain in the bloodstream,
make us sick. If we eat something new so the brain thinks it’s low on fuel,
and don’t get sick, typically the dopa- your hunger level rises, and sugar is
mine response goes away the next time. appealing because it provides quick
With sugar, it’s more like what happens energy. Thus the cycle begins again.
10 WAY S TO S T OP
S U GA R C R AV I N G S
“Your brain can readapt when you cut back on sugar, and you won’t
crave it as much,” says Avena. “However, it can take a while, even
months, for this to happen, depending on the severity of dependence on
sugar one has.” Use these nutritionist-backed tips to break the cycle.
1|Listen to your body. 4|Pay attention to patterns.

“Just because you have a craving for If you notice that a sugar craving hits you
something sweet, that doesn’t mean at 3 p.m. daily without fail, that’s a good
you have to eat sugar,” writes Michele sign that you should add a protein-filled
Promaulayko in her book Sugar Free 3. afternoon snack to power you through
Take a minute to notice what’s going on the day, says Promaulayko. This will not
in your body and address the root only make you feel better, but also set you
cause of your discomfort. Do you have a up for fewer nighttime cravings. Try
headache? Are you stressed out? Do you prepping a non-sweet snack, like hard-
feel physical hunger? Are you bored? boiled eggs, at the start of the week so
Do you need an energy boost? Or do you’ll have something handy to head off
you really want a sweet treat? If that’s trips to the pantry or vending machine.
what you need, go ahead, be present
with it, and mindfully enjoy every bite. 5|Balance your meals.
Make sure every meal you eat contains
2|Keep a food log. protein, veggies and/or other healthy
It sounds tedious, but it will really help carbs, and healthy fats. This will keep
you see the bigger picture of your diet. you full and stabilize your blood sugar.
“Keep a sugar log for a week to figure Smart breakfast options: a vegetable
out where your sugar is coming from,” frittata, avocado on whole-wheat toast,
says DJ Blatner, R.D.N., author of cottage cheese with berries, a protein-
The Superfood Swap. You may not real- rich smoothie, or even dinner leftovers.
ize how much sweetened salad dressing
you’re eating until you write it down. 6|Pinpoint favorite recipes.
Figure out low-sugar dishes you
3|Start small. love that make you feel satisfied, not
“My motto with all my clients is ‘Small deprived. Pick two go-to breakfasts, two
changes lead to big differences,’” says go-to lunches, and two go-to dinners,
Shaw. Try to tackle one area that’s a and keep the ingredients on hand so you
significant contributor to your daily can stay consistent even in a pinch.
intake of added sugar. “If this is soda or
juice, decrease your portions gradually 7|Be adventurous.
instead of cutting it out cold turkey,” she While it helps to have delicious staples,
adds. (For ideas on replacing common being curious in the kitchen can provide a
culprits, see the box on the next page.) fun outlet and get you started on healthier
H E A LT H
eating habits. Explore new recipes and physical activity) can give you the steady
eat produce you’ve never tried before. energy you need to get through the day
“Focus on what you’re adding to— without depending on foods and drinks
not subtracting from—your diet,” says full of added sugar, says Blatner.
Blatner. “Enjoy the process of finding
naturally sweetened or no-sugar swaps.” 10|Practice
self-compassion.
8|Shut down sugar pushers. The evolutionary drive to nourish your
Yeah, your mom may try to get you to body is strong, so don’t beat yourself
eat dessert, or your friends might roll
up if you’re struggling to cut back
their eyes when you turn down an
on sugar—and know that completely
extravagant cocktail. Tell friends, family,
eliminating it from your diet isn’t worth
coworkers, and your significant other
it. “Because humans enjoy sweets, it’s
what you’re trying to accomplish and
difficult to cut them out entirely,
ask for their encouragement. You may
and doing so can lead to feelings of
even inspire them to make positive
deprivation, which might lead a person
changes of their own.
to go overboard when they finally
9|Look beyond your diet. have it,” says Marisa Moore, R.D.N.,
Healthy habits that extend past meals L.D., a culinary and integrative
(such as sleeping seven to eight hours dietitian. Skip the guilt and shame
every night, drinking plenty of water, and do what Moore recommends:
and getting at least 30 minutes of daily Give yourself some grace.
SUGARY TOPPINGS: Use chia jam,

S W E E T S WA P S mashed fruit, sweet spices like nutmeg,
or chopped unsweetened dried fruit.
SODA: Sip unsweetened fruit teas or
add fresh fruit, ginger, or herbs to H2O. CEREAL: Bake no-sugar granola, keep
homemade protein pancakes in the
SWEETENED COFFEE AND TEA:
freezer, or mix sliced dates, ripe banana
Stir in vanilla, cinnamon, coconut colla-
slices, or stewed apples into oatmeal.
gen, or cocoa powder for a flavor kick.
FLAVORED YOGURT: Blend frozen
DESSERTS: Cover dates with cocoa
berries into plain versions.
powder, dip berries in dark chocolate,
make ice cream with frozen bananas, CANDY: Opt for dark chocolate,
or grill peaches or plums. which is high in helpful flavanols.
Sources: DJ Blatner, R.D.N., author of The Superfood Swap; Christina Liew-Newville, R.D.N.,
a dietetic technician program director and an assistant professor of dietetics at Tarrant County
College in Arlington, TX; Lauren O’Connor, R.D.N., owner of Nutri Savvy Health
sweet, and studies show
THE T RU T H ABOUT that it actually helps you
S U GA R S U B S T I T U T E S avoid getting cavities,”
says Gardner. “However,
Our love of sweet foods has driven the you have to have more
production of sugar alternatives. Here’s grams of xylitol than
how they compare with regular sugar. sugar to be as sweet,
and it has calories.”
ARTIFICIAL SWEETENERS NATURAL NONNUTRITIVE SUGAR ALTERNATIVES
Examples: acesulfame SUGAR SUBSTITUTES Examples: agave,
potassium, aspartame, Examples: allulose, coconut sugar, honey,
saccharin, sucralose monk fruit, stevia, maple syrup, molasses
Artificial sweeteners are yacon syrup These are just sugar by
synthetic chemicals that These are also essentially another name. “A gram
our taste buds perceive zero-calorie, but because of sugar is a gram of
as sweet. “They are they are derived from sugar,” says Iu. “Your
200 to 600 times as plants and other foods, body really does not dis-
sweet as sugar,” says they’re not technically criminate between differ-
Christopher Gardner, artificial. Some research ent sugars like white
Ph.D., a nutrition scientist even suggests that they sugar, brown sugar,
at the Stanford Preven- might help people with honey, and molasses.”
tion Research Center. diabetes manage the Some may contain small
That means just a tiny condition better than do amounts of vitamins
amount is needed to artificial sweeteners. Just or minerals or hit your
sweeten things, so there’s keep in mind that foods bloodstream more
little caloric impact. they’re added to aren’t slowly than others, but
Unfortunately, research usually super-nutritious all have similar effects
shows a link between to begin with—a cookie on your overall health.
artificial sweetener intake is still a cookie.
and stroke, obesity, THE BOTTOM LINE
and diabetes. “Artificial SUGAR ALCOHOLS Sugar substitutes can be
sweeteners trick the Examples: helpful if you’re aiming
brain into thinking you’ve erythritol, xylitol to reduce your intake
had sugar, but ultimately Sugar alcohols can be of sugar and calories.
your body knows you found naturally in some However, if you’re trying
didn’t, so you’re likely to produce or created in to avoid weight gain and
end up craving more,” a lab. The one most other health complica-
says Laura Iu, R.D., a people are familiar with tions, make sure you’re
certified intuitive-eating is xylitol. “When used not using them as an
counselor and owner in chewing gum, xylitol excuse to eat more
of Laura Iu Nutrition. makes it taste just as unhealthy foods.
Reported by Lisa Bain, Alyssa Jung, Kaitlyn Pirie, and Stefani Sassos
P R E V E N T ION
SCIENCE
MYTH #1
6 Myths Staring at a screen all
day will wreck your eyes.
About MYTHBUSTER Not to worry:
All those hours working and
Eye Health Zooming haven’t done permanent

damage to your eyes. The blue
To see things clearly, you’ll want light from electronic devices like
to separate fact from fiction. computers, smartphones, and
tablets isn’t bright enough to do
BY K A T E R O C K W O O D lasting harm. (More about blue
I L L U S T R A T I O N S BY A N D R E A D E S A N T I S light, page 62.) What that light
can do in the short term, says study of college students found
Chris Easley, O.D., of the Milan that 90% of them experienced
Eye Center in Alpharetta, GA, symptoms of computer vision
is give you eyestrain and dry syndrome (CVS)—eyestrain,
eye, both of which “are very dry eyes, headaches—after two
treatable.” The reason your hours of screen time. To combat
eyes dry out after screen time is CVS, blink more often, keep
that “staring at nearby objects your prescription for glasses
for a long time reduces your or contacts up to date, and give
blink rate,” Easley says. It also your eyes regular breaks so
tires your eye muscles. One they can rest and refocus.
SC I E NC E
MYTH #2
If your vision hasn’t changed,
you can wait on an exam.
MYTH #3
MYTHBUSTER Issues like glaucoma,
macular degeneration, and diabetic
Sunglasses are to keep you
retinopathy can sneak up on you from having to squint.
without symptoms, says Raman MYTHBUSTER Sunglasses are major
Bhakhri, O.D., an associate professor multitaskers. Sure, they’ll protect
at the Illinois College of Optometry your skin from crow’s feet caused by
in Chicago. All three can eventually squinting. But damage to the eyes
cause irreversible damage, leading from the sun’s UV rays accumulates
to vision loss or sometimes total over a lifetime, and eventually that
blindness, but catching them early UV exposure ups your risk of cataracts,
can potentially stop or delay the macular degeneration, and skin
damage. Eye exams also offer clues cancer around your eyes and on
about the health of your blood your eyelids, says Bhakhri. In fact,
vessels, nerves, and connective up to 20% of cataracts are caused
tissue that can be warning signs of by UV exposure, and 5% to 10% of
problems such as brain tumors, skin all skin cancers are on the eyelids,
cancer, diabetes, and high blood according to the Skin Cancer
pressure. Get a comprehensive Foundation. So wear sunglasses with
eye exam at least every two years UVA- and UVB-protectant coatings
between the ages of 40 and 64, and year-round. Make sure your eyeglasses
every year once you turn 65 or if you have those coatings as well. And don’t
have risk factors such as diabetes, skip the shades on cloudy days: Clouds
high blood pressure, or a personal or block only about 20% of UV rays.
family history of eye disease.
MYTH #4
The best way to get out an irritant is to make yourself cry.
MYTHBUSTER Hold the tears—crying can help only with minor stuff like
an eyelash or a fleck of dirt, Bhakhri says. If you’re experiencing heavy
tearing, redness, or light sensitivity because of something in your eye,
immediately flush the eye with a sterile, medical-grade saline solution if
you have it or else with tap water. Hold your face under a running faucet
or shower or use a clean cup to pour water into your eye. If it is no longer
red, painful, watering, or irritated after 20 minutes, you are probably
in the clear, but see a doctor if redness returns, your eye hurts, or your
vision becomes impaired. If something is embedded in your eye or you
get a chemical in it, seek immediate medical care, Easley says.
MYTH #5
Carrots can improve vision.
MYTHBUSTER You won’t be able to see in the dark
no matter how many you munch. That’s because
while studies show that carotenoids (do-good
micronutrients in carrots) can reduce
the risk of cataracts and macular
degeneration, no food will actually
improve vision, says Easley.
Peeper-friendly produce isn’t
limited to carrots: Broccoli,
leafy greens, spinach, summer
squash, and peas are high in
antioxidant vitamins like C
and E and plant pigments
like lutein and zeaxanthin, all of which
help keep eyes healthy. Researchers from the
University of Georgia in Athens also found that
carotenoids could reduce eye stress from glare
and bright light. And Easley notes that omega-3
fatty acids (in salmon, cod, tuna, and halibut) are
essential for good eye health too.
MY EYES
DON’T
HOLD ME
BACK
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MYTH #6
Blurry vision means you
definitely need reading glasses.
MYTHBUSTER Not definitely. Presbyopia makes
it hard to see things up close for most people
after age 40, and reading glasses will usually
do the trick. But blurry vision that isn’t solved
by magnifiers may be due to high blood sugar
(which can cause swelling that changes the
shape of the eye), uncontrolled diabetes (which
SCAN TO GET
can damage the blood vessels in the back of the STARTED
eye and cause permanent vision loss), cataracts
(which affect about half of Americans by age
75), or an infection. As with any vision change,
it’s worth getting an eye exam to rule out more ONE UNSTOPPABLE YOU
serious medical conditions. © 2021 Alcon Inc 4/21 US-SYC-2100024
SC I E NC E
DOES IT WORK?
Blue-Light Blockers
The truth behind the products promising
protection from eyestrain and skin damage
BY JA K E S M I T H
e’re staring at our studies have linked blue light
W
devices more than
ever, and besides
eating up our time,
they’re giving off tons of light.
Blue light has gotten an espe-
to hyperpigmentation, explains
Heather Woolery-Lloyd, M.D.,
a board-certified dermatologist
in Miami, but no one light color
has been singled out as worst:
cially bad rap, but that’s not “Maybe it’s all of them,” she
quite fair: It’s just one piece of says. Blue-light skincare blocks
the visible spectrum emitted by all visible light, including blue.
tech (and the sun), and invisi- SHOULD YOU TRY IT? Sure, along
ble UV light is worse. However, with SPF if you have a condi-
blue light is the most intense tion like melasma or want extra
wavelength we see, and there protection. There are no clear
are legit reasons to shield your- pros yet, Dr. Woolery-Lloyd
self. A new class of products says, “but there’s no downside.”
claims to help. Which are duds, Any product with iron oxide,
and which are true-blue? like most makeup and many
mineral sunscreens, blocks
BLUE-LIGHT visible light, so you might not
SKINCARE need to take this step.
WHAT IT IS: Creams and serums BRANDS TO TRY: Super Serum
to shield skin from visible light. Skin Tint ($48, iliabeauty.com);
WHAT WE KNOW: UVA and UVB Anti-Pollution Drops ($145,
light are most strongly linked drsturm.com)
to skin cancer and aging, but
visible light can be harmful too; BLUE-LIGHT GLASSES
one study found that repeated WHAT THEY ARE: Blue-blocking
exposure produced skin dis- shades to help you sleep better.
coloration and damage. Small WHAT WE KNOW: “When we’re
BRANDS TO TRY:
Warby Parker
Felix Eyeglasses
(from $145,
warbyparker
.com); Livho
Blue Light
Glasses ($16
for two pairs,
amazon.com)
BLUE-LIGHT
SCREEN
PROTEC-
TORS
WHAT THEY ARE:
Adhesive film
that attaches to
screens to pre-
vent eye issues.
outside during the day, we see a massive WHAT WE KNOW: Blue light is commonly
amount of blue light,” says Raj Maturi, thought to cause eyestrain, but a 2018
M.D., a clinical spokesperson for the analysis found no definitive connection
American Academy of Ophthalmology between the color and the condition. If
(AAO). Humans evolved seeing very you’re suffering from blurriness and sore
little blue light at night, but these days, eyes, Dr. Maturi says, the culprit is likely
we use devices that emit blue light, your device. “Eyes are made to change
like phones and TVs, at all hours. Blue their focal point,” he explains, but con-
light can suppress the sleep hormone stant staring means less blinking, tears,
melatonin, per a 2019 study, meaning and movement, leading to eyestrain.
we should try to limit our nighttime And a 2019 study found that blue light
exposure to it. from devices didn’t worsen melasma,
SHOULD YOU TRY THEM? The AAO does so you may not need to block it.
not recommend the glasses, but they SHOULD YOU TRY THEM? Probably not;
pose no threat, Dr. Maturi says, if you night mode works just as well.
want to see whether using them for, say, Dr. Maturi recommends the AAO’s
GETTY IMAGES.
TV helps you sleep. On phones and com- 20-20-20 rule to combat eyestrain:
puters, a simpler solution is night mode, Every 20 minutes, look at something at
which removes blue from your screen. least 20 feet away for 20 seconds.
SC I E NC E
Once time-capsuled
along with VW camper
vans and earnest discussions of a
shared consciousness, hallucinogenic compounds
such as those in LSD and magic mushrooms
are now showing exciting promise
in treating a variety of conditions.
BY KATHERINE ELLISON
I L L U S T R A T I O N S BY J U L I E N PACAU D
SC I E NC E
T
he beefy armed guard at In the late 1970s, when many of
the door of the Church my college pals were experimenting,
of Entheogenic Plants I declined even to smoke weed.
chuckled at the sight of
me, and I guessed what he
might be thinking: What’s
that 60-something lady doing here?
It wouldn’t have been unreasonable to But last February, I was standing in
wonder—and not just because everyone front of the church out of desperation,
else waiting to pass through the metal hoping that psilocybin, the active ingre-
detector that day last winter was roughly dient in mushrooms, would relieve my
40 years younger than I. Vice News has excruciating pain. I was in my 12th week
called the Oakland, CA, church, also of a siege of cluster headaches, and I
known as Zide Door, America’s “most felt as if a Lilliputian with a tiny ice pick
prominent ‘magic mushroom club,’ ” were jabbing at the back of my right eye
implying that its religious decor is a ruse for an hour each day, starting at 5 a.m.
to evade state and federal laws against Cluster headache is a rare disorder,
selling psychedelic drugs. In accepting estimated to affect roughly one or two in
“contributions” for strains of ’shrooms 1,000 people (migraines are at least
with names like “Blue Meanies” and 120 times as common). They’d plagued
“Penis Envy,” Zide Door claims the same me for a month or so every two years
exemption that lets the Navajo legally since 2005, and usually prednisone
ingest peyote, a traditional sacrament. knocked them out. But this time the only
Ruse or not, that hasn’t offered much thing that brought even brief respite
protection. In August 2020 police was—no joke—snorting cayenne pepper,
raided the premises and seized about which made me sneeze until I felt as if
$200,000 worth of cash and drugs. I might pass out. I also worried that it
Pastor David Hodges told me he planned might be corroding the inside of my nose.
to sue the city government for violating I’m far from the only person seeking
his congregants’ religious freedom. out these long-demonized drugs for
Potentially breaking the law was not medical reasons. Using LSD, psilo-
my only concern when it came to trying cybin, and MDMA (Ecstasy) to relieve
magic mushrooms. I was an unusually suffering appears to be on the rise. While
suggestible child in the 1960s, when most self-experimenters use psyche-
well-meaning parents scared their kids delics to enhance well-being, a portion
straight with stories about acid trippers “self-medicate preexisting mental health
who went blind from staring at the sun, conditions,” wrote psychiatrist Adam
mistook a baby for a turkey and stuffed Winstock, M.D., in the Global Drug
it in the oven, or woke up convinced Survey. His annual polls of more than
they’d turned into a glass of orange juice. 500,000 people suggest that the use of
LSD and psilocybin among respondents Transcendence. A year later, Johns
has roughly doubled over just the past Hopkins launched a $17 million center
five years. An honorary clinical professor to study a variety of illicit-drug thera-
at the Institute of Epidemiology at pies that showed promise in treating
the University College of London, disorders such as depression, trauma,
Dr. Winstock joins other experts in anorexia nervosa, tobacco addiction,
comparing the drugs favorably with and even post-treatment Lyme disease.
prescription antidepressants. “The Researchers are excited, even as psilo-
benefits are really clear for patients,” cybin and LSD continue to be classified
he says. “They want things that work, as Schedule I substances, which are seen
work quickly, and don’t require them as having no medical use, a high poten-
to take medications every day.” tial for abuse, and unacceptable risks
Americans’ interest in hallucinogens even under professional supervision.
was supercharged by Michael Pollan’s But if you’ve ever had cluster head-
2018 best seller, How to Change Your aches, you know why they’ve been
Mind: What the New Science of Psyche- called “suicide headaches.” People in the
delics Teaches Us About Consciousness, midst of an attack are believed to die by
Dying, Addiction, Depression, and suicide at roughly three times the rate
SC I E NC E
of the general population, and sufferers

describe the attacks as more painful than
childbirth, gunshot wounds, and kidney
stones, according to University of West Researchers first investigated the poten-
Georgia psychology professor Larry tial therapeutic benefits of psychedelic
Schor, Ph.D., who has conducted a large drugs in the 1950s and 1960s, when hun-
survey of cluster-headache patients (and dreds of Americans, including actors Cary
suffers from them himself). On average, Grant, Rita Moreno, and Jack Nicholson,
cluster-headache patients take more than joined a series of supervised experiments
five years to be properly diagnosed, after in California. (Grant credited acid with
which even prescribed drugs may fail. helping him control his alcohol use and
Early on, I tried taking sumatriptan, a cope with the long-unexplained disap-
drug for migraine headaches, and at pearance of his mother when he was a
first it was helpful, but then made my child.) The backlash began after Harvard
headaches worse, sending me to an lecturer Timothy Leary and psychologist
emergency room three times. As this Richard Alpert (who became known as
latest attack stretched on, I knew I had Ram Dass) championed wider use of
to try something new. LSD and psilocybin, with Leary’s call to
“turn on, tune in, drop out” becoming a next potential boon: Some scientists have
slogan of the counterculture. President found MDMA both safer and more effec-
Richard Nixon branded Leary “the most tive in treating trauma than conventional
dangerous man in America” and in 1971 antidepressants. In May, a major study
launched the war on drugs. published in Nature Medicine provided
These days, the hope is that psyche- new evidence along these lines, and late
delics may help the many millions of last year Rick Doblin, executive director
Americans who suffer from depression of the nonprofit Multidisciplinary Asso-
and other serious mental disorders, par- ciation for Psychedelic Studies (MAPS),
ticularly when nothing else has worked. predicted that MDMA-assisted psycho-
The National Institute of Mental Health therapy for PTSD could win federal
estimates that 17.3 million U.S. adults approval as soon as next year.
have at least one major depressive episode It’s not clear just how psychedelics
each year, while up to 30% don’t receive might supply mental and emotional
sufficient help from mainstream anti- benefits—or, in my case, relieve physical
depressants. PTSD affects nearly 8 million pain—but scientists have some ideas.
people, including more than half a million Studies suggest that psilocybin and other
U.S. veterans, while 40 million adults psychedelic drugs affect levels of sero-
have anxiety. (Some of these rates were tonin, a neurotransmitter and hormone
higher during the pandemic.) Research- involved in regulating mood. MDMA is
ers have been studying psychedelics to believed to activate receptors for oxytocin,
alleviate cluster headaches since 2006, a peptide linked to trust and bonding,
but I learned of them through an activist possibly helping soften trauma sufferers’
patients’ group called Clusterbusters, defensive shells. So far the explosion of
which has touted their use since 2002. discoveries has involved small studies that
Amid all the hoopla, some people may need to be expanded and replicated. Yet
get a boost from just the idea of psyche- the drumbeat of positive developments
delics: More than 60% of participants has likely helped increase official toler-
in a 2020 study said they’d experienced ance in some parts of the nation.
mind-altering effects after taking a
placebo. Still, researchers have gathered
sufficient evidence of psilocybin’s power
to convince the FDA in 2019 to classify it
as a “breakthrough therapy” for two types Many jurisdictions are considering rewrit-
of severe depression. That fast-tracked it ing their laws on psychedelics. In May
for approval, similarly to how esketamine 2019, Denver became the first U.S. city to
(related to ketamine, an illegal party decriminalize psilocybin mushrooms, and
drug) was OK’d for treatment-resistant Oakland, CA, followed suit. Voters in Ore-
depression that same year. gon and Washington, DC, have approved
The treatment of PTSD may be the the therapeutic use of psilocybin, while
SC I E NC E
California lawmakers recently took up a

bill to decriminalize some hallucinogens.
The trend is familiar: Whereas barely
20 years ago cannabis was outlawed
everywhere in the United States, today
36 states and four territories have legal-
ized it for medicinal purposes.
(Decriminalization doesn’t make a drug the least toxic and addictive of all recre-
legal. It simply reduces penalties associ- ational drugs, and that the reports of bad
ated with it. Selling psychedelics is still trips involved much larger doses than
illegal everywhere, and possession of the therapeutic amount for my cluster
them can lead to federal prosecution headaches. In severe pain, I decided to give
that could result in up to a year in prison it a try. “Psilocybin’s chemical structure is
and $1,000 or more in fines.) similar to melatonin’s,” says Yale Univer-
Of course, breaking the law isn’t the sity neurologist Emmanuelle Schindler,
only risk involved. Some recreational M.D., Ph.D., referring to a hormone that
magic mushroom users have reported regulates circadian rhythm and is taken
frightening bad trips, panic attacks, supplementally for insomnia as well as
seizures, and hospitalizations. Scien- headache prevention. It is also akin to
tists and drug aficionados alike warn triptans, which are prescribed to treat
against casual use, and participants in one headache at a time. “Psilocybin has
psychedelic studies to date have all been a longer-term effect, though,” notes
carefully screened and supervised, with Dr. Schindler, who is currently working on
researchers rigorously excluding subjects a study on its effects for cluster headaches.
with preexisting conditions such as heart Over the years, Clusterbusters mem-
trouble, schizophrenia, and bipolar disor- bers have offered invaluable support
der. “I really worry about people in a time to Dr. Schindler and other scientists,
of crisis choosing to take psychedelics recruiting patients for their studies and
without supervision and making them- providing them with information from
selves worse,” says Dr. Winstock, whose their self-treatment with psychedelics.
surveys indicate that approximately In 2004, the group convinced Harvard
8% of LSD and psilocybin users had a researchers to conduct a pioneering study
bad experience over the past year. on psilocybin and LSD. The Harvard
team gathered testimonies from 53
cluster-headache patients, most of whom
said the drugs had helped. John Halpern,
M.D., a psychiatrist who led the Harvard
Still, in reporting a story for the study, told me he has since seen many
Washington Post, I learned that many patients go from being “incapacitated” to
scientists regard psilocybin as one of “having as close to a functional cure as
you can get.” The two drugs may prove Zero again the next day, and the next.
to be “the best we have to offer” to Two months have now passed without
cluster-headache patients, he adds, my having a single headache.
“although legally we can’t offer them.”
I followed Clusterbusters’ recom-
mended protocol of taking small amounts
of psilocybin—more than microdoses, but
short of what would lead to tripping— As the psychedelic-therapy revolution
brewed in a multi-ingredient tea contain- matures, there have been calls to ensure
ing lemon, honey, vitamin C, and a little that its potentially powerful benefits
instant coffee, with three doses spaced are accessible to all. That will require
five days apart. The first time I didn’t some significant change considering
feel anything remarkable until the next that Black people are much more likely
morning, when I had a more-awful- than white people like me to be arrested
than-usual headache: the “slap-back” for possession of any drug, even after
side effect the website had warned me decriminalization. “Equity of access
to expect. Over the next five days, how- to these drugs will address the burden
ever, I noticed that there were two days of disease we know is greatest among
when I didn’t have a headache at all. people of lower socioeconomic status,
Maybe a little overconfident, I over- who have higher rates of depression and
estimated with my second dose. Twenty PTSD,” says Dr. Winstock. MAPS has
minutes after sipping the tea, I found trained scores of therapists of color to
myself staring for half an hour at our prepare for the time when treatment
backyard pistache tree, which seemed to with them becomes legal.
have grown beckoning silvery branches. In the meantime, research continues.
I felt as if I could see the tree breathing, “It doesn’t strike me as weird that the
which was wondrous. I was back to same molecule used by someone in a
myself within a couple of hours, and the bedroom listening to Pink Floyd can also
next morning I had another slap-back be a healing drug,” says Dr. Winstock. He
headache. But the two mornings after says that psychedelics’ capacity to “disrupt
that—nothing. For the rest of the week, existing brain networks and allow new
the headaches were milder. pathways and new ways of thinking is
Then I took my third dose, measuring why they can have wide potential in so
carefully this time. The only psychedelic- many different conditions.” As for me, I
ish effect that I noticed—really can’t say whether my cluster-headache
noticed—was that my dog’s face was siege ended on its own or whether using
utterly gorgeous. Then I fell asleep next ’shrooms really did do the trick. But I do
to my husband. I woke up to yet another know that I’ve got a plan if the headaches
fierce headache the next morning, but return—and that I’ll never look at our
the morning after that I had zero pain. pistache tree the same way again.
P R E V E N T ION
FOOD
Hooray for
Tomatoes
For a few sunny months,
antioxidant-rich tomatoes
are the sweetest and juiciest
they’ll be all year. Make
the most of them with these
flavor-bursting bites.
TOASTS WITH
MINT YOGURT AND seed, ground sumac,
SUMAC VINAIGRETTE coarsely cracked pepper, and
kosher salt. Spread yogurt
ACTIVE 10 MIN. on 4 pieces toasted bread,
TOTAL 10 MIN.
SERVES 4 top with 3 medium heirloom
tomatoes (sliced), and spoon
In bowl, combine ½ cup plain vinaigrette on top. Sprinkle
Greek yogurt, 1 scallion (finely with additional chopped
chopped), ¼ cup mint (chopped), scallion if desired.
and 2 tsp grated lemon zest.
PER SERVING 182 cal, 8 g pro,
In second bowl, whisk together
17 g carb, 4 g fiber, 5.5 g sugars (0 g
2 Tbsp olive oil, 1 tsp lemon added sugars), 10 g fat (2 g sat fat),
juice, and ¼ tsp each cumin 4 mg chol, 243 mg sodium
WHITE WINE AND
TOMATO MUSSELS
ACTIVE 20 MIN.
TOTAL 20 MIN.
SERVES 4
In large Dutch oven, heat 2 Tbsp

olive oil, 2 large cloves garlic, and
1 red chile (all finely chopped) on
medium-low 3 min. Add 1 cup dry
white wine; boil 2 min. Add ¼ tsp
kosher salt, then 2 lbs mussels
(scrubbed and beards removed)
and cook, covered, stirring once
or twice, until shells open, about
4 min. Transfer mussels to shallow
bowl. Add 2 medium tomatoes (about
1 lb total; seeded and chopped) and
cook 2 min. Remove from heat and toss
with ½ cup each basil and parsley
(chopped), then spoon over mussels.
PER SERVING 269 cal, 25 g pro, 15 g carb,
2 g fiber, 3.5 g sugars (0 g added sugars), 11.5 g fat
(2 g sat fat), 56 mg chol, 705 mg sodium
ROASTED CHERRY TOMATOES

ACTIVE 5 MIN.
TOTAL 15 MIN.
SERVES 4
On small rimmed baking sheet,

toss 1 lb cherry tomatoes with
DANIELLE DALY. FOOD STYLING: SIMON ANDREWS.
2 Tbsp olive oil and ¼ tsp each

kosher salt and pepper; roast at
425°F until some start to burst,
8 to 10 min. In mini food processor,
PROP STYLING: VANESSA VAZQUEZ.
puree 1 cup cottage cheese until

smooth. Spoon cottage cheese
onto plate and top with tomatoes
and any juices in pan. Top with
cracked pepper if desired.
PER SERVING 135 cal, 7 g pro, 8 g carb,
1 g fiber, 5.5 g sugars (0 g added sugars),
9.5 g fat (2.5 g sat fat), 13 mg chol,
296 mg sodium
F OOD
BREAKFAST
No-Syrup
Pancakes
Sweeten your stack
naturally with apple-
sauce and sliced apple.
ACTIVE 25 MIN.
TOTAL 25 MIN.
SERVES 4
1 cup all-purpose flour

2 tsp baking powder
½ tsp ground cinnamon
½ tsp kosher salt
½ cup 2% milk, PECTIN
at room temp POWER
Apples are packed
½ cup unsweetened
with pectin, a type
applesauce of fiber that helps with
2 Tbsp unsalted butter, day-to-day functions
melted like smooth digestion
1 large egg, at room temp and appetite
Canola oil, for pan control.
1 large apple (we used

Gala), peeled and cut into and mix until just 4. Using spatula to lift,
thin rounds, then cored combined. (Batter should peek underneath to be
1. In small bowl, whisk be slightly lumpy.) sure bottoms are golden
together flour, baking 3. Lightly coat large brown, then carefully flip.
powder, cinnamon, and salt. nonstick skillet with oil Cook until browned on
2. In medium bowl, whisk and heat on medium. other side, about 1 min.
together milk, applesauce, Spoon 3 scant ¼-cupfuls more. Transfer to wire
butter, and egg. Add dry batter into skillet and rack and cover loosely
ingredients to wet ones place 1 apple ring in with foil to keep warm.
each, pushing rings in Repeat with remaining
slightly. Cook until apple rings and batter.
MIKE GARTEN.
bubbles begin to appear PER SERVING 245 cal, 7 g pro,

around edges, 2 to 3 min. 36 g carb, 2 g fiber, 10 g sugars
(0 g added sugars), 9 g fat (5 g sat
fat), 67 mg chol, 635 mg sodium
LIVE EVERY
MOMENT
LIFE IS TOO BUSY

TO LET DIABETES
GET IN THE WAY.
BE READY
WITH GLUCERNA .
®
Actor portrayal.
GLUCOSE VS GLUCERNA
#1 doctor-recommended
Made with CARBSTEADY® nutrition brand for people Scientifically designed for
to help manage blood sugar.* with diabetes. people with diabetes.
*Designed to help minimize blood sugar spikes in people with diabetes compared to high-glycemic carbohydrates.
Use under medical supervision as part of a diabetes management plan.
©2021 Abbott 20216726/January 2021 LITHO IN USA
F OOD
NUTRITION
Hydrating Eats
Get quenched with fruits and veggies.
BY STEPHANIE ANDERSON WITMER
alling all “Water is provides sodium and potas-
C
boring” types! We’re
here to change your
mind about good ol’
H20, because hydration is about
more than alleviating your
sium, key electrolytes that
help shuttle water into cells
where it’s needed,” Upton says.
Honeydew and watermelon
have similar water content.
thirst. “Water is essential for CANTALOUPE POPS
every body function and Puree 2½ lbs cantaloupe,
reaction, from blinking to 1 cup coconut milk, and
flexing your biceps,” says Julie 1 Tbsp each agave syrup
Upton, M.S., R.D., cofounder of and lime juice until smooth.
Appetite for Health Consulting, Divide among 10 ice pop
Inc. “It also helps control molds. Insert sticks and freeze.
your heart rate, liver and
kidney function, and overall ZUCCHINI
metabolism.” But drinking for This summer squash is more
hydration isn’t the only way than 90% water and also super-
to go. While you can’t totally versatile (thread it on skewers,
ditch what comes from the tap, spiralize and toss with more
foods with super-high water veggies, add to a stir-fry or
content can help you reach pasta salad, bake into muffins—
your hydration goals. Take a the possibilities are endless!),
bite out of these picks to aug- so it’s the perfect way to load up
ment your daily water intake. on moisture.
LEMON-MINT
CANTALOUPE ZUCCHINI RIBBONS
Melon is so juicy and Whisk together 1 tsp grated
satisfying because it’s brim- lemon zest, 1 Tbsp each
ming with water. “Cantaloupe lemon juice and whole-grain
is 90% water, and it also mustard, and ¼ tsp each salt
they’re a great source of
folate, which may help
counteract one sign of
dehydration—fatigue—
since this B vitamin
plays a role in energy
production.
SPICY CITRUS
RADISHES
Whisk together
1½ Tbsp each olive
oil and fresh orange
and lime juices, ½ tsp
honey, and ¼ tsp each
salt and pepper. Add
½ lb radishes and
1 small serrano chile
(all very thinly sliced)
and toss to combine.
CELERY
This fiber-rich snack
is über-hydrating,
and it contains import-
ant electrolytes that
help keep fluid levels
balanced and the
body’s electrical
and pepper. Whisk in 2 Tbsp olive oil. signals firing for proper muscle and
Stir in 1 small shallot (finely chopped) nerve function—so crunch away!
and 1 Tbsp capers (chopped). Add CELERY SALAD
2 medium zucchini (raw and very Whisk together 2 Tbsp each olive oil
thinly sliced on a mandoline) and and white wine vinegar, 1 Tbsp
let sit, tossing occasionally, 5 min. prepared horseradish (squeezed of
Fold in ¼ cup fresh mint. excess moisture), and 1 tsp Dijon mus-
tard; stir in 1 scallion (finely chopped).
GETTY IMAGES.
RADISHES Toss with 4 stalks celery (thinly sliced)

They don’t seem overly watery, but to coat. Toss with 1 small head Bibb
radishes are almost entirely liquid. And lettuce (torn) and ½ cup parsley leaves.
F OOD
THE
yo
on
The dairy aisle
is bursting with
y o g u rt s , w h i c h a r e
G O O D F O R YOU R G U T
and so much more.
H e r e’s h o w t o P I C K A W I N N E R —
and then use it in all kinds
o f c r e a my, d r e a my wa y s .
P H O T O G R A P H S B Y D A N I E L L E D A LY
F OOD
like almonds, soy,

coconut, and cashews
along with probiotics
for good gut bacteria
We’re clearing up confusion (and a little tang!).
about all those phrases featured in the
yogurt aisle so you can find Lactose-Free
In these products the
your new favorite cup. enzyme lactase is added
to regular yogurt, which
can help people with lac-
tose intolerance digest
Fat 100% milk sugars that cause
The percentage of fat Grass-Fed gas or bloating. FYI:
in yogurt is the same Products derived from They’re still 100% dairy.
as that of the milk used cows fed grass or forage
to make it—full-fat (rather than grains) can Skyr
can be satisfying and have up to 147% more Pronounced skeer,
creamy, while low-fat heart-healthy omega-3s this thick and creamy
FOOD STYLING: SIMON ANDREWS. PROP STYLING: VANESSA VAZQUEZ.

offers a tart taste. Both than conventional dairy. Icelandic-style yogurt
are good for you, so Plus, some people is technically a strained
pick one based on your prefer the robust flavor. cheese (really!) that
taste preference. boasts a protein-rich
Vegan nutritional profile simi-
So if it’s not made from lar to Greek yogurt’s.
animal milk, what’s in it?
Plant-based yogurts Probiotic
use nondairy sources Most store-bought
yogurts already have
probiotics, which are
key to regulating diges-
tion and supporting the
immune system. Look
for “live and active
cultures” on the label
80 P R E V E N T I O N .C O M • A U G U S T 2 0 21 for the best benefits.
Wallaby Organic
Aussie Greek Style
Lowfat Yogurt Plain
$8 for 32 oz,
buy
wallabyyogurt.com
Icelandic Chobani Hint
Provisions Less Sugar
Fruit & Nuts Skyr Greek Yogurt
THE $2 for 4.4 oz, Willamette
Raspberry
icelandic
provisions.com $1.50 for 5.3 oz,
chobani.com
The Collaborative
We tried over 100 scoops Mango & Passion Noosa Blended
to find the greatest ’gurts. Fruit Plant-Based Coffee Yoghurt
Yogurt $1 for 4.5 oz,
$2.50 for 4.2 oz, noosayoghurt.com
enjoythecollab.com
F OOD
crazy
Liven up your yogurt cup
with some sweet and savory
mix-ins. Simply tear off
the lid, add some flavor,
and get scooping:
T ZAT Z I KI
cucumber +
scallion +
lemon zest +
mint
EVERYTHING
BAGEL
sesame seeds +
dried onion +
poppy seeds +
fennel seed (crushed)
SWE ET & SALTY
crunchy chickpeas +
mango +
chutney +
chives
FALL CRUMBLE
pears +
apple pie spice +
granola
DOUBLE
STRAWBE RRY
freeze-dried strawberries +
fresh strawberries +
chia seeds
ORANGE - POM
orange segments +
pomegranate
seeds +
toasted coconut
F OOD
W I T H YOG U R T
It adds just the right
touch to meals, snacks,
and desserts!
GRILLED
YOGURT-
MARINATED
CHICKEN
recipe, p. 86
HORSERADISH
BEET DIP
recipe, p. 86
SALMON SALAD WITH
GREEN GODDESS
DRESSING
recipe, p. 86
PROTEIN
BOOST
Dairy-based yogurt
is a great vegetarian
source of protein—
look for brands that
contain at least
6 g per serving.
UPSI DE - DOWN
PLUM CAKE
recipe, p. 87
HEAD-TO-TOE
GOODNESS
Yogurt serves up a solid
dose of potassium, a key
mineral for muscle function
and fluid regulation.
Studies show that it can
also help improve
blood pressure.
F OOD
GRILLED YOGURT- 5. Remove chicken from ¼ cup plain Greek yogurt

MARINATED CHICKEN marinade (discard 1 Tbsp fresh lemon juice
marinade), place skin side 1 Tbsp olive oil
ACTIVE 15 MIN. down over direct heat, and Kosher salt and pepper
TOTAL 1 HR. 5 MIN.
grill until beginning to
PLUS MARINATING In blender on low to
SERVES 4 TO 6 char, 2 min. Flip chicken
over, transfer to indirect- medium speed or in food
1 3½- to 4-lb chicken, processor, puree beets,
heat side of grill, and cook,
backbone removed walnuts, horseradish,
covered, 20 min.
Kosher salt yogurt, lemon juice, oil,
6. Brush chicken with some
1 cup plain yogurt ½ tsp salt, and ¼ tsp
of reserved yogurt mixture,
(not Greek) pepper until very smooth.
rotate, and continue
4 large cloves garlic, PER SERVING 113 cal, 3 g pro,
grilling 15 min. Brush with
grated 8 g carb, 2 g fiber, 5.5 g sugars
additional yogurt mixture,
1 2-in. piece peeled (0 g added sugars), 8.5 g fat (1 g
fresh ginger, grated rotate, and grill until sat fat), 2 mg chol, 282 mg sodium
1 Tbsp grated lime zest internal temperature of
plus ¼ cup lime juice thigh registers 165°F, 15 to
20 min. more depending SALMON SALAD
2 Tbsp sweet paprika
1½ Tbsp ground coriander on size of bird (if you like WITH GREEN GODDESS
2 tsp ground cumin more color, you can sear DRESSING
¾ tsp red pepper flakes the breast one more time
over direct heat before ACTIVE 40 MIN.
TOTAL 40 MIN.
1. Season chicken with removing it from the grill). SERVES 4
1 tsp salt and let sit Transfer to cutting board
while making marinade. and let rest at least 10 min. Kosher salt and pepper
2. In large bowl, whisk before cutting into pieces. 8 oz green beans, trimmed
together yogurt, garlic, 1 lb small new potatoes
PER SERVING 352 cal, 39 g pro, 1 Tbsp olive oil
ginger, lime zest and juice, 2 g carb, 1 g fiber, 1 g sugars (0 g
paprika, coriander, cumin, added sugars), 20 g fat (5.5 g sat
1 1¼-lb center-cut salmon
red pepper, and ½ tsp salt; fat), 126 mg chol, 569 mg sodium fillet, about 1 in. thick,
cut into 2 pieces
transfer half to small bowl;
½ cup plain yogurt
cover and refrigerate.
HORSERADISH (not Greek)
3. Add chicken to
BEET DIP ¼ cup fresh lemon juice
large bowl and coat all
¼ cup fresh flat-leaf parsley,
over in yogurt mixture. ACTIVE 5 MIN. plus more for serving
Refrigerate at least TOTAL 5 MIN. ¼ cup fresh dill,
2½ hr. or up to overnight. MAKES 1¼ CUPS plus more for serving
4. Heat grill on medium- 8 oz cooked beets ¼ cup chopped
high. For gas grill, turn off (about 5 small beets) fresh chives,
burners on 1 side; if using ⅓ cup walnuts, toasted plus more for serving
charcoal, move charcoal ¼ cup prepared 1 Tbsp capers, drained
to 1 side (this creates an horseradish, squeezed 1 ripe avocado, halved
indirect-heat cooking area). of excess moisture 1 5-oz pkg. mixed greens
12 oz mixed-color PER SERVING 489 cal, 42 g pro, plums and zest, and set
grape or cherry 36 g carb, 8 g fiber, 5 g sugars (0 g
aside, tossing occasionally,
tomatoes, halved added sugars), 20 g fat (5 g sat
fat), 255 mg chol, 776 mg sodium until cool.
4 medium-boiled 2. Oil 9-in. round cake pan.
(jammy) eggs, halved
Line bottom of pan with
UPSIDE-DOWN parchment, then oil
1. Bring pot of water to a
boil and fill bowl with ice PLUM CAKE parchment. In medium
water. Add 2 tsp salt, then bowl, whisk together flour,
ACTIVE 40 MIN.
green beans, and cook TOTAL 1 HR. 35 MIN. cornmeal, salt, baking
until just tender, 2 to PLUS COOLING powder, baking soda, and
4 min. Transfer to ice water. SERVES 8 TO 10 remaining ¾ cup sugar.
2. Add potatoes to pot 1 tsp grated orange 3. In second bowl, whisk
and simmer until just zest plus ¼ cup together yogurt, oil, eggs,
tender, 8 to 10 min. orange juice and vanilla. Add yogurt
Drain and run under 1 tsp grated peeled mixture to flour mixture
cold water to cool, then fresh ginger and mix to combine.
pat dry and cut in half. 1 cup sugar, divided 4. Working in concentric
3. Meanwhile, heat oil in 1 lb plums, pitted circles starting from center,
large skillet on medium- and each cut into arrange enough plum
high. Season salmon ½-in. wedges slices, overlapping slightly,
with ½ tsp each salt and ½ cup olive oil, to cover bottom of pan.
plus more for pan
pepper and cook until Spoon juices from bowl
1½ cups all-purpose
golden brown and just over top.
flour
opaque throughout, 5. Spoon batter over plums
½ cup yellow cornmeal
6 to 9 min. per side. in pan. Bake until cake
½ tsp kosher salt
Transfer salmon to plate is light golden brown and
½ tsp baking powder
and, using fork, flake into wooden pick inserted in
½ tsp baking soda
pieces, discarding skin. center comes out clean,
1 cup whole-milk
4. In blender, puree yogurt, 65 to 70 min.
Greek yogurt,
lemon juice, herbs, capers, plus more for serving 6. Let cake cool in pan
½ avocado, 2 Tbsp water, 2 large eggs 10 min. Run butter knife
and a pinch each of salt 2 tsp pure vanilla extract around edges of cake
and pepper until smooth. to loosen it from pan.
5. Toss greens with 1. Heat oven to 350°F. Place platter over top of
¼ cup dressing and slice Place orange juice, ginger, pan and invert. Remove
remaining ½ avocado, and ¼ cup sugar in large cake pan and peel off
then divide both among saucepan and cook on low parchment. Serve dolloped
plates along with potatoes, until sugar has melted, 2 to with yogurt if desired.
green beans, salmon, 3 min. Bring mixture to a
tomatoes, and eggs. Top boil, then reduce heat and PER SERVING 377 cal,
7 g pro, 53 g carb, 2 g fiber,
with additional herbs if simmer until mixture is 29 g sugars (22.5 g added
desired and serve with syrupy, 2 to 3 min. more. sugars), 15.5 g fat (3 g sat fat),
remaining dressing. Remove from heat, add 45 mg chol, 235 mg sodium
P R E V E N T ION
FAMILY
Learning How
Things Work
ant your kids to literally think
W outside the box? This cardboard

project can teach them design
basics and inspire them to upcycle.
BY M A R Y G I L E S
WHAT IT’S ALL ABOUT

“Working with cardboard lets kids expe-
rience the creative satisfaction of making
something with their hands and teaches
them how toys and machines are put
together,” says Jonathan Adolph, author of
Cardboard Box Engineering and Mason Jar
Science. “Plus, you can’t beat cardboard as
a building material for kids. It’s sturdy and
easy to work with, and best of all, it’s free.”
GET
STARTED
Try making Adolph’s TO MAKE wooden beads and glue
Extending Grabber,
far-reaching hands
THE GRABBER: them over the ends of the
toothpicks, then trim off
built from inter-
connected levers that 1. Cut four strips from
the most durable
the points with scissors
once the glue is dry.
open and close like
scissors. “They let
kids pick up things
cardboard you can find;
they can be as long
as two feet each. For
3. Cut out two “hands.”
We made crab claws,
but simple hands with
like stinky socks from strength, cut the strips three “fingers” work well;
a safe distance,” he so the flutes in the if you go that route, cut
says. Other projects cardboard are parallel a slot in the bottom of
in his book include to the long sides of each hand and angled
periscopes, kaleido- the strips. slots in the ends of the
2.
DANIELLE DALY.
scopes, solar cookers, Connect the strips strips so the hands face
and more, and all by poking four round each other for better grab-
have easy-to-follow wooden toothpicks bing. Hot-glue in place,
how-to photos. through them. Thread on then decorate if you like.
FAM I LY
Build
Strong Bones
hen a child gulps down a glass
W of milk, skips rope, or twirls in

the sun, they’re doing more
than simply being a kid: They’re helping
strengthen their skeleton. After all, up
to 90% of bone mass is built by age 18
to 20. But with some 10 million adults
dealing with bone-thinning osteoporosis,
you have to wonder, are we doing enough
for our children? Take these steps to
combat what the National Institutes
of Health calls “a childhood disease with
old-age consequences.”
BY H O L LY P E V Z N E R
Get moving Think beyond formal exercise
for longer In addition to high-impact activities, kids need 3.4 hours of
A first-of-its-kind light activity daily, the same study found. That includes any
study in the off-the-rear time, as in standing, walking, and doing chores.
Journal of Bone “These activities still require weight bearing, so they add
and Mineral to bone health,” says study author Dorothea Dumuid, Ph.D.
Research continu- “Instead of focusing on the exact amount of time kids do
ously tracked kids these activities, think about limiting sedentary time.”
on a 24-hour loop
and determined Keep an eye Don’t forget D
that 1.5 hours of
moderate-to-
on calcium “About 60% of Amer-
If kids don’t get enough ican kids may have
vigorous activity
dietary calcium, it’s sapped suboptimal levels of
a day is the sweet
from their bones, weakening vitamin D, with roughly
spot for bone health
them. From ages 1 to 18, cal- one in 10 being defi-
(though the Centers
cium needs vary from 700 mg cient,” says Chaparro,
for Disease Control
to 1,300 mg a day. “Two 8-oz noting that children who
and Prevention
glasses of milk or a fortified are overweight are at
recommends just
milk alternative gets you to higher risk of deficiency.
an hour). Weight-
about 600 mg,” says Marina This matters because
bearing exercise
Chaparro, R.D., a pediatric vitamin D promotes
(running, dancing,
dietitian in Miami. “For the calcium absorption.
tennis, soccer)
rest, look to other dairy and Kids 12 months and
and resistance older require 600 IU of
fortified sources, beans,
exercise (push-ups, vitamin D each day.
almond butter, tofu, leafy
cartwheels, crab You’ll find it in foods
greens, and broccoli.” A hint
walking, lifting such as eggs, canned
for reading labels: Kids ages
hand weights) are tuna, button mush-
9 to 18 need four servings
the biggest bone of foods with a 30% DV for rooms, and salmon as
builders. “These calcium or six to seven serv- well as in fortified milk,
activities stress the ings of foods with a 20% DV. OJ, yogurt, and cereal.
bones, and when
bone cells sense
this, new bone Encourage shut-eye
ISTOCKPHOTO/GETTY IMAGES.
tissue is made,” “Bone building requires the right balance of hormones,

says Andrea Mucci, and these hormones are closely linked with sleep,” says
M.D., a pediatric Dumuid. “We also think that in the early stages of puberty,
endocrinologist when there are rapid hormonal changes, sleep may be
at Cleveland even more crucial to maintaining the right balance.” In fact,
Clinic Children’s Dumuid’s study found that for 11- and 12-year-olds, getting
Hospital. 10.9 hours of nightly zzz’s was ideal for healthy bones.
FAM I LY
What Your Pet Is

Trying to Tell You
healthy relationship of any kind requires the ability
A to communicate,” says Phillip Tedeschi, L.C.S.W., a

clinical professor at the University of Denver’s Institute
for Human-Animal Connection. “Animals have these amazing
NILS JACOBI/ALAMY.
ways of doing that.” Decoding our dogs’ and cats’ nonverbal

signals might feel like learning a new language, but improving
communication with your pet can strengthen your bond.
BY L I Z Z S C H U M E R
Watch Their Posture Engage in
Pets communicate lots of information Eye Contact
through their body language, but we’re not Soulfully gazing into each other’s
great at reading it. “Research has shown eyes isn’t just for couples in
that pet owners are not always good at soap operas. Research shows
identifying when their dogs are fearful, that sustained eye contact
or misinterpret some of those signals with pets boosts chemicals like
as threats or even happiness,” explains oxytocin in both humans’ and
Suzanne Hetts, Ph.D., a certified applied pets’ brains that can deepen
animal behaviorist and the founder of their bonds, Tedeschi explains,
Animal Behavior Associates Inc. A fearful leading to greater trust from
dog or cat may crouch or lean back to look animal companions. On the
smaller, flattening their ears and tucking other hand, if your dog or cat fre-
their tail. A threatening dog or cat may quently stares off into space or
stand up taller, stare directly at you, and at walls, check in with your vet.
raise the fur on their back as a “back off” Hetts once worked with a dog
sign. By contrast, a dog who wants to play who often stuck their head into
will often “bow,” with their front legs on dark corners because of floaters
the ground and their tail wagging in the air, in their eyes, and some other
their face slack and “grinning.” Cats don’t vision or memory problems can
have as many play signals, Hetts explains. manifest in similar ways.
That can sometimes lead to scuffles among
furry family members if cats misinterpret
each other’s body signals. Embrace Routine
In addition to responding to your
tone of voice, pets are very in
Understand Their tune with your facial expression,
Motivation posture, and even breathing and
In general, resist the urge to discipline your heart rate. Dogs love knowing
pet for behaviors like barking, whining, or where they stand with you,
licking themselves. Instead, investigate why because they’ve evolved to live
they’re doing it, Hetts advises. A dog might in families in which each mem-
bark at the mail carrier to protect their ber has their own role, Tedeschi
home, for instance. If you get out of bed to explains. If you change your
feed a meowing cat or toss scraps under the routine, dogs may follow you to
table if your dog barks, you’re reinforcing learn why. “Dogs work hard to
that behavior. Before punishing them, look get along with each other and
into the source, and reward them for being humans,” he says. “There’s a
quiet instead. Pets who lick or groom them- level of commitment necessary
selves excessively should see a vet, Hetts to learn their language, and like
adds. That can point to a dermatological, in any good relationship, that’s
digestive, dental, or even anxiety issue. mutually beneficial.”
EDITOR IN CHIEF
P R E V E N T I O N A DV I S O RY B OA R D
Sarah Smith Richard Carmona, M.D. 17TH SURGEON GENERAL
DESIGN DI R ECTOR OF THE UNITED STATES; UNIVERSITY OF ARIZONA
Jarred Ford Sandra Bond Chapman, Ph.D. CENTER FOR
EXECUTIVE DIRECTOR, HEALTH NEWSROOM CHIEF FOOD DIRECTOR BRAINHEALTH, THE UNIVERSITY OF TEXAS AT DALLAS
Lisa Bain Kate Merker Raj Dasgupta, M.D. UNIVERSITY OF SOUTHERN
CALIFORNIA (USC) KECK SCHOOL OF MEDICINE
E D I TO R I A L FOOD HEARST VIS UA L
DEPUTY DIRECTOR, SENIOR FOOD EDITOR G R OU P Elizabeth K. Hale, M.D. NEW YORK UNIVERSITY
HEALTH NEWSROOM Catherine Lo CHIEF VISUAL CONTENT LANGONE MEDICAL CENTER
Stephanie Dolgoff ASSOCIATE EDITOR
DIRECTOR Rita Rastogi Kalyani, M.D. JOHNS HOPKINS
DEPUTY EDITOR Becca Miller Alix Campbell UNIVERSITY SCHOOL OF MEDICINE
Alisa Hrustic EXECUTIVE VISUAL DIRECTOR
EDITORIAL ASSISTANT Rachel Lustgarten, R.D. WEILL CORNELL MEDICINE
Christina Weber
SENIOR EDITORS Samantha MacAvoy Jordan Metzl, M.D. HOSPITAL FOR SPECIAL SURGERY
VISUAL DIRECTORS
Alyssa Jung, Kaitlyn Pirie,
Lizz Schumer Bruce Perez, Allison Chin Lauren Streicher, M.D. NORTHWESTERN UNIVERSITY
R E S E A R C H & CO PY FEINBERG SCHOOL OF MEDICINE
DEPUTY VISUAL RESEARCHER
EDITORIAL ASSISTANT RESEARCH DIRECTOR
Deirdre Read Sophia L. Thomas, D.N.P. PRESIDENT, AMERICAN
Jake Henry Smith Diana Erney
VISUAL RESEARCH EDITOR ASSOCIATION OF NURSE PRACTITIONERS
EDITORIAL BUSINESS MANAGER COPY CHIEF
Ulrika Thunberg Karol Watson, M.D. UCLA PROGRAM IN
Ann Schinnerer Benay R. Bubar
PREVENTIVE CARDIOLOGY
DEPUTY COPY CHIEF MANAGING EDITOR
Kristy Kofron Dana A. Levy Andrew Weil, M.D. ANDREW WEIL CENTER
FOR INTEGRATIVE MEDICINE
Jane Francisco Rachel Zar, L.M.F.T. SPARK CHICAGO THERAPY

EDITORIAL DIRECTOR, HEARST LIFESTYLE GROUP
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B RAI N GAM E S
Stay ODD ONE OUT

Which of these doesn’t belong?
Sharp
Fun ways to give your
brain a little workout.
EYEGL AS S E S
SHOES
JEANS UNDERWEAR
NEXT, PLEASE!
What numbers come next in this sequence?
4 6 2 - 4 - 6 -2 __ __
TURN FOR MORE
B RAI N GAM E S
REMEMBER THIS
TAKE TWO MINUTES FOR THIS CHALLENGE:
WRITE DOWN THE NAMES OF PEOPLE YOU
HAVE MET WHOSE LAST NAME STARTS WITH T.
SHAPES & NUMBERS

If each symbol represents a number in the sums below, then
which symbol will make the equation at the bottom correct?
+ =
+ =
SOLVE THIS:
+ + = __
Shapes & Numbers: Circle (circle = 4, triangle = 3, star = 2, square = 1).
Tell us if you have another idea by emailing letters@prevention.com. Next, Please!: 4, 6.
ANSWERS: Odd One Out: Shoes; they are the only “pair” that isn’t physically connected.
Prevagen is available at:
1
Based on a clinical study of subgroups of individuals who were
cognitively normal or mildly impaired.
‡
According to Nielsen data.
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.

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THE TRUTH ABOUT BLUE LIGHT

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