PREVENTION (USA) - Guide To Aging Slower - Your Body's Complete Owner's Manual Sharpen Memory Breathe Easy Protect Heart Build Bones (13apr2023)

THE GUIDE TO
YOUR BODY’S COMPLETE OWNER’S MANUAL
20 0+
AYS TO
W
LTHY
S Y HEA E
TA
FOR LIF
SHARPEN
YOUR BREATHE
MEMORY EASIER
BUILD
PROTECT YOUR
YOUR HEART BONES
THE GUIDE TO
AGING SLOWER
your DIGESTIVE
SYSTEM
P. 52
REPRODUCTIVE
HEART ORGANS
P. 4 P. 62
LIVER &
BRAIN KIDNEYS
P. 16 P. 76
LUNGS SKIN
P. 28 P. 86
2 AG I N G S L O W E R
SKELETON
P. 40
your
y OUR HEART IS A HOLLOW MUSCULAR ORGAN

THAT EXPANDS AND CONTRACTS TO MOVE
BLOOD THROUGH THE ARTERIES AND VEINS.
And it handles a lot in a day. It purrs during a
hug, picks up its pace on a power walk, and keeps a
steady beat when you’re working and sleeping. But it
can be hard to visualize your body’s critical engine
doing all of that. And that’s a shame, says Nieca
Goldberg, M.D., medical director of Atria New York. “If
people could look in the mirror and see inside their
arteries, my job would be a lot easier,” she says. And
because we can’t, heart disease is the number one
killer of women. But knowledge is power, so here’s
what you can do to make it stronger, healthier, and
happier tomorrow, and always.
hear t
in this category) or
monounsaturated fats
(avocados, many nuts,
and seeds) are better
Protect
for your heart. But the
fact is, many oils contain
both, so there’s no
need to make yourself
crazy splitting hairs
about the ratio of polys
to monos in a snack.
Your
Keep saturated ones
like those in cheese
and butter to about 5%
of your daily fat total.
Nuts and seeds are
the ultimate good-fat
Ticker
snack: Four servings
a week can cut heart
disease risk by 22%.
MOVE A LITTLE
We know streaming
Hear t disease is in women, stress can television has a
trigger spasms in tinier
the c ause of powerful allure, but
arteries, harming the don’t plant yourself
dea th for one in heart. But taking steps on the couch all night.
thre e women to reduce tension When you sit for hours
ever y year. Here lowered the risk of heart and hours, muscle cells
attack 48% in one study. burn far less blood sugar
are thre e simple Of course, “you can’t and fat, which leads
ways to prote c t totally avoid stress,” says to increases in weight
your mos t Suzanne Steinbaum, and blood pressure.
D.O., CEO and founder Research suggests that
b elove d organ. of Heart-Tech Health years of sitting for at
in New York. “So I tell least four hours a day
DE-STRESS my patients they need could double the risk
YOUR DAY tools to stimulate the for fatal heart disease.
Not every little zing calming side of their Help your heart
of tension will tank nervous system.” (See bounce back: One
your heart health, but “Simple Ways to Relax” study found that just
chronic stress can lead on p. 8 to help you shift an hour of exercise a
to overeating, skipping out of panic mode to day could erase some
D I D YO U help center yourself
KNOW? exercise, heavy drinking, of sitting’s health risks.
and depression—all of when you need it.) And little breaks every
Anger harms which are bad news.
CHOOSE THE
hour can help reduce
Stress hormones, inflammation and keep
your heart. including cortisol, flood RIGHT FATS you trim, says Micah
When you blow your bloodstream and Unsaturated fats Zuhl, Ph.D., an associate
a fuse, your constrict your arteries, (polyunsaturated and professor of exercise
driving pressure up. As monounsaturated) are science at Central
adrenal gland blood rushes through, heart-friendly. Good Michigan University. Try
ramps up substances in it scrape fats have been found making some sit-less
production of pockmarks into artery to knock down lower rules. Fill your water
walls, giving unhealthy unhealthy cholesterol bottle just halfway so
cortisol and LDL cholesterol niches levels and help lower you’ll make more trips for
adrenaline, to hide in. Stress blood pressure. refills. Or stand up every
putting strain hormones also make Research goes back time you text someone.
on it. blood more apt to clot, and forth over whether
which can lead to heart polyunsaturated fats
attacks. And especially (oils from fish are
P R E V E N T I O N .C O M 7
hear t
SIMPLE WAYS
TO RELAX
Breathe it out.
Deep breathing can alter nerve
traffic between the brain and
heart, easing stress, says
Decompressing your mind C. Noel Bairey Merz, M.D.,
and body helps make your director of the Barbra Streisand
heart sing. Here’s how. Women’s Heart Center at
Cedars-Sinai Heart Institute.
Spend three minutes
noticing everything.
Use all five senses to pay
Repeat the self-love.
Positive mantras are an
attention to what’s happening
effective way to chill out. Your
around you. This stops you
phrase could be as simple as
from ruminating on the past or
saying, I am worthy. In one
worrying about the future.
Harvard study, people who
repeated a phrase before a
Think of five people
tension-inducing task had more
who make you happy.
relaxed vessels than those who
A Cornell University study
didn’t use a calming mantra.
showed that people had
healthier responses on a stress
test when they thought about a
favorite person.
BY THE
NUMBERS
9−11
WEIGHT IN OUNCES,
which is just a
little heavier than a
large apple
100,000
FIT IN A WORKOUT
Your body responds to aerobic exercise the way a
HEARTBEATS EACH DAY,
or about 3 billion
times over the
dog reacts when he sees the leash: yes, please! Every course of your life
5
workout serves up at least five major heart benefits:
1 YOUR ARTERIES RELAX. 3 HDL GOES UP.

As you begin to exercise, HDL is the healthy type of
blood pressure rises to cholesterol, and exercise
feed more oxygen to your is a great way to make this
muscles. But then an number rise, Zuhl says, NUMBER OF QUARTS OF
amazing thing happens. which also helps clear out BLOOD THAT ARE
Your tiniest arteries get the“lousy” LDL cholesterol PUMPED AROUND YOUR
less rigid and expand that you don’t want. SYSTEM EVERY MINUTE.
between heartbeats so more
blood and oxygen can get 4 BELLY FAT MELTS. In a year, it could
That solves more problems fill three Olympic-
through. That’s why the
size pools.
6.6
stress of exercise is good than buttoning your pants.
for your cardiovascular Having a waist measuring 35
system—unlike mental inches or more could double
stress, which tightens up your risk for a fatal heart
the same arteries. For hours attack, but exercise takes
afterward, arteries stay aim at belly fat. Shedding
relaxed, helping control even 5% to 10% of your
blood pressure, says Zuhl. weight (8 to 17 pounds if you MILLIONS OF WOMEN
weigh 170) could help. in the U.S.
2 YOUR HEART MUSCLE who are living with
GETS BUFF. 5 YOU’RE LESS ON EDGE. coronary heart
As for all types of muscles, Physical activity is like a
disease
the stronger you make them, natural pharmacy. It boosts
the more efficiently they levels of feel-good brain
work. It’s as if you’ve traded chemicals and may reduce
your V-6 engine for a V-8. stress-related cortisol.
hear t
Ask the
Cardiologist
Ha r va rd M ed ica l S chool ca rd iolog i s t
Ha ider J. Wa rra ich, M.D., treat s patient s ,
s ees a nd s tud i es d i s pa riti es i n hea r t ca re,
a nd i s the a uthor of S tate of the Hea r t.
Is my heart disease risk decisions about your health. A recent

higher than I think? study showed that Black patients who
It’s possible. Your likelihood of having saw Black doctors received 34% more
cardiovascular issues can vary, and preventive services, in part because
many risk factors can be modified the patients likely communicated with
with lifestyle changes, like eating those doctors more effectively and
more produce, cutting processed trusted them more. This suggests
foods, moving more, and taking that finding a doctor you connect with
any medications you’re prescribed. should be a top priority. Everyone
However, one’s race and ethnicity are needs to know they have the right
also risk factors for heart disease. to seek a different doctor—one they
Black Americans have a 20% greater feel understood by—at any time.
chance of dying of heart disease than
non-Hispanic whites, a 50% greater Is my community
chance of stroke, and a higher risk of a supportive
heart attack or heart failure than other of my health?
racial or ethnic groups. And research Heart health is affected by so
has found that Black heart-attack many things, in particular by your
patients were less likely to be treated community. Many people who smoke,
with aggressive medical procedures for example, have difficulty stopping
or get standard medications after when they are around others who
a heart attack than white patients light up. On the other hand, those
were. While we used to think these surrounded by a community focused
differences were biological, a higher on healthier habits may gain many
risk of heart disease is now mostly more years of life. If you aren’t part
considered to be a result of social of a community that understands
and environmental factors, such as and supports your health, you
lower income and less access to care. might need to find one that does.
One good way to figure out your risk The gym can be one such place.
of heart disease and stroke is with At times, I refer patients to online
the online calculator created with groups where people with similar
research from the American College conditions share their personal
of Cardiology and the American wins and losses, hopes and fears,
D I D YO U Heart Association. You can find it at as they provide companionship in
KNOW? cvriskcalculator.com. what can be a solitary confinement
with disease. I am impressed by
One in every Do my doctor both the moral support people
six deaths from and I connect? receive and the helpful advice they
A good doctor isn’t just someone get from others who live with the
cardiovascular who will order tests and prescribe same illness and deal with the same
disease is due medications. Your doctor has to be issues. Often they talk comfortably
to stroke. someone you can trust, who makes about problems that few patients
you feel seen and heard, and with bring up in front of their doctors.
whom you feel comfortable making
K NOW T HE SIGN A L S
SIGNS OF A HEART
ATTACK IN WOMEN
Men often have sharp, crushing chest pain during a
heart attack. Some women do too, but their
symptoms tend to be far less dramatic. Any of
these symptoms is cause for concern.
DEPRESSION
(a sudden sense Get a Good
of foreboding Night’s Sleep
and gloom) The connection between
heart health and a
DIZZINESS, LIGHT- good night’s sleep may
HEADEDNESS, not seem obvious at
OR FAINTING first, but let us walk
you through it. If you
PERSISTENT AND turn in every night at
EXTREME FATIGUE a reasonable time that
guarantees you at least
UNEXPLAINED seven hours of rest,“your
PAIN in the heart rate and blood
back, neck, pressure dip by 10 to 20
jaw, or arms points overnight, giving
your cardiovascular
(just not
system a much-needed
the left arm,
break,” says New York
common cardiologist Suzanne
for men) Steinbaum, D.O. Try
not to get fewer than
UPPER-BACK six hours, whenever
PRESSURE possible. Less than
that feels like that on a regular basis
squeezing doubles heart attack risk,
possibly because sleep
Pressure or loss can lead to belly
a feeling of fat. To help your heart,
FULLNESS IN stop believing you can
THE CHEST cheat on sleep. “It’s like
fuel for your body,” says
SHORTNESS OF Steinbaum. Her best tip?
BREATH, even “I think of sleep as what
without activity I need to do to be great
the next day,” she says.
Ongoing
INDIGESTION
SUDDEN
NAUSEA AND/
OR VOMITING
hear t
3 Common
Causes of High
Blood Pressure
H B P i s a ti me bom b for you r ticker. H ere’s how
to g et you r nu m ber s down.
2. You’re
celebrating too
much.
For people who drink,
moderate alcohol
consumption (one drink
a day for women, two
for men) isn’t an issue
and may have a protective
effect on your heart.
But binge drinking is
tied to an increased risk
for atherosclerosis, a
buildup of fatty plaque
in the arteries.
BP fix: Polishing off an
entire bottle isn’t doing
you any favors. One drink
means 12 ounces of
beer, 5 ounces of wine,
or 1.5 ounces of spirits.
3. You snore.
In general, inadequate
sleep may lead to high
blood pressure by
increasing stress
hormones and increasing
your cravings for junk
food. But the biggest
sleep-related cause of
According to the American Heart Association, hypertension is sleep
anything above 120/80 mmHg is considered apnea—a disorder that
elevated blood pressure, while anything over causes someone to stop
130/80 mmHg is considered high. The good breathing for brief periods
news: This issue can often be addressed with of time while sleeping
diet and lifestyle modifications. Here’s how. due to an obstruction
of their upper airway.
1. You love the average of 3,400 mg BP fix: See your doctor
snack food aisle. of sodium a day, so they can conduct a
Packaged foods are which is well beyond sleep study to measure
often loaded with salt, the recommended your oxygen levels
and excessive intake has cap of 2,300 mg. throughout the night. If
a direct impact on blood BP fix: Load up on you are diagnosed, you
pressure. According to whole foods rich in will likely be prescribed
the Centers for Disease beneficial nutrients, like a CPAP (continuous
Control and Prevention vegetables, fruits, whole positive airway pressure)
(CDC), Americans are grains, legumes, fish, machine to wear at night
consuming an nuts, seeds, and olive oil. to help you breathe.
DECODE YOUR
HEART RATE RECOVERY (HRR)
What it is: This statistic tells you how
much your heart rate drops in the first few
SMARTWATCH
minutes after you finish exercising—which
in turn tells you how efficiently your heart is
working. The more consistently you exercise,
the faster your recovery time will be.
That tracker that’s always on your wrist What you can do: Make it a goal or a
contains a wealth of heart-friendly game to pay attention to it, since it’s a strong
information. Aaron Baggish, M.D., a indicator that your workout is making your heart
fitter and stronger. A drop of 20 beats in the
cardiologist at Massachusetts General first two minutes after exercising is normal.
Hospital, helps you understand the Athletes can drop 30 to 50 beats a minute.
numbers from your wearable.
ACTIVITY DATA/STEPS
RESTING HEART RATE
What it is: Your step count shows you how much
What it is: How many times your heart beats in a you move around in a day—and how frequently you
minute when you’re not engaged in strenuous do it really matters. When you aren’t active enough,
activity. The lower that number it is, the it causes a cascade of health problems: Your blood
better your fitness, since your heart doesn’t pressure goes up, your cholesterol gets out of
have to work as hard to keep up with your whack, and your risk for inflammation increases.
body’s demand. Very fit people have resting What you can do: The answer is simple:
heart rates as low as 40, but anywhere in a Move around more. And there are nearly endless
range of 60 to 100 is considered normal. ways to do it, all day long. Walk to a local coffee
What you can do: Keep tabs on this shop in the morning to get your favorite brew.
number to help bring it down. One simple Take the stairs instead of the elevator. Stand
way? Regular exercise naturally decreases it. up from your desk chair every 45 minutes and
And if you notice that it’s typically 15 to 20 do something, like jumping jacks or push-ups.
beats higher in the morning than the rest of Health experts recommend to aim for 150
the day, that may mean you’re getting sick or minutes of moderate-intensity exercise a week.
you’re not recovering fully from workouts.
hear t
HERBAL
R E M E D I E S FO R …
a closer look at HEART
YOUR BLOOD PALPITATIONS
A rapid heartbeat makes it
VESSELS
hard to breathe and causes
nausea and heavy perspiring.
This condition is known as
tachycardia, which is when
your heart beats faster than
100 beats a minute. Symptoms
vary but usually start and stop
THE AORTA IS THE MAIN quickly. Here’s how to help put
ARTERY RESPONSIBLE FOR the brakes on tachycardia.
SUPPLYING YOUR BODY Keep Potassium Levels Up

WITH ALL OF THE OXYGEN- Potassium is an important mineral
that helps slow heart action and
RICH BLOOD IT NEEDS TO reduce irritability of the muscle
FUNCTION PROPERLY. IT’S THE fibers. The mineral is found in
fruits and vegetables, so getting
LARGEST BLOOD VESSEL IN enough shouldn’t be difficult.
THE HUMAN BODY – ABOUT But you can deplete it if your diet
is high in sodium or if you take
AS WIDE AS A GARDEN HOSE. diuretics or overuse laxatives.
Who knew?
If you laid out
all of the
CAPILLARIES ARE
TINY arteries,
The smallest of the capillaries, and
body’s blood vessels veins in your
average only about body
8 microns (1 3,000th
of an inch) in diameter,
end-to-end,
or about a tenth they would
the diameter of a stretch for
human hair. 60,000 miles.
FOOD FIXES
ea t i t u p!
B et ter hea lth with ever y mea l
Q&A
How bad
is salt for
my heart
snack smarter health?
with healthy fats Most people don’t
Feeling peckish? Bypass the need to track every
junk food drawer and nibble on single milligram of
smarter choices instead. Unlike American College of Nutrition, sodium they eat a
sugary treats, foods that contain just a single serving of 85% day. If you fill up on
healthy fats like omega-3s and dark chocolate buffered the produce, whole grains,
omega-6s can help you feel effects of rising blood pressure and good fats, you will
satisfied and help out your heart. and heart rate when healthy naturally keep your
Here are some of our favorites. women were undergoing mental salt intake in control,
Olive toss. Mix 10 jumbo stress. But they key here is a because more than
ones with a handful of single serving, not an entire 75% of the sodium
grape tomatoes. box. And milk chocolate lovers in the American diet
Hummus with veggies. please take note: It did not comes from processed
Sprinkle smoked paprika on top produce the same heart-helping
foods like deli meats
of the dip and scoop it up with effect that dark chocolate did.
and breads. If you have
any vegetables you can find. been diagnosed with
Homemade sweet potato explore the high blood pressure,
chips. Slice them thin, toss Mediterranean you could be among
with olive oil, and roast. You may not be able to travel the one in four people
Avocado dip. Mash half to Greece right now (deep who are sensitive to
an avocado and eat it with sigh), but that shouldn’t stop salt. To find out, first
red pepper strips. you from eating like you live check your pressure,
PB throwback. Smear there. According to a 2020 then dramatically cut
peanut butter onto a long-term study of more than back on sodium for a
banana or celery sticks. 70,000 people in JAMA Internal couple of weeks. When
Medicine, those who diligently you recheck your BP
eat chocolate followed the Mediterranean afterward, if it’s lower,
to chill out diet were consistently then you should
We always knew that our associated with a lower risk keep closer tabs on
favorite treat loved us back. Over for cardiovascular disease. Not your salt intake.
the years, research has found sure what you’re supposed to
that the delicious dark variety eat? Think heavy on the fresh
of chocolate may help improve
fruits and vegetables and whole
heart health, and now science
is saying it may give your grains, choosing to consume
ticker extra protection during fish, eggs, and poultry rather
stressful events. According to than red meat, and dining on
a study in the Journal of the only moderate portions of dairy.
your
y OUR BRAIN IS MADE OF SOFT NERVOUS

TISSUE THAT FUNCTIONS AS THE CENTRAL
COMMAND STATION FOR SENSATIONS,
INTELLECT, AND NERVOUS SYSTEM ACTIVITY.
And you definitely want it to run at peak performance.
But cognitive function can decline with age,
impacting your memory, focus, processing speed, and
concentration. But that’s not a foregone conclusion.
Research suggests that you can keep your brain sharp
throughout your life, a concept known as
neuroplasticity. “Age-related cognitive decline slows
down this plasticity,” says neuro-ophthalmology
researcher Mithu Storoni, Ph.D. “But you can slow
this decline by forcing the brain back into ‘grow’
mode.” You don’t have to make seismic changes to
stimulate this growth. Read more about what to
do to benefit your brain in just minutes.
br ain
Boost
Your
Memor y
and
Smarts
Feel smar ter BUILD BRAIN language and mastering
and sharp er VOLUME an instrument, for
Forcing the brain to example, have each been
than ever b e fore shown to increase the
find new approaches to
w ith the se easy solve problems builds size of the hippocampus,
and e f fe c tive connections between a brain region crucial
neurons—the cells for memory. But even far
ideas .
responsible for receiving less lofty changes, like
sensory input—similar taking a new route when
to the way strength you go for a walk, can
training builds muscle. have a boosting effect.
Change Up Calculate the

Your Activities Tip in Your Head
“Trying new things helps Relying on your phone’s
build new connections calculator to determine
in the brain,” says tips at restaurants robs
Michelle Schoffro Cook, you of a chance to
Ph.D., author of Boost build and maintain brain
Your Brainpower in pathways. “While driving
60 Seconds. Learning a car doesn’t weaken
how to speak a new our body, it definitely
BY THE
Do a Puzzle
Games and brainteasers
NUMBERS
15
are well known for
providing mental perks,
but University of Toronto
anthropology professor
and brain-game creator
Marcel Danesi, Ph.D.,
says the ones that build
new brain connections
the best are ones
THE LENGTH IN
that make you think, CENTIMETERS
Eureka! “When you of the average
think, I get it! Or think, adult brain
70
I see it!, imagination
and reasoning come
together,” he says.
Suddenly, your brain is
expanding to function in
a way it wasn’t before PERCENTAGE
you solved the riddle. by which adults
What’s more, regularly 65 and older lower
challenging your brain their risk of
has been linked with developing
greater volume in brain dementia by
regions known to be engaging in regular
damaged by Alzheimer’s. social activity
3
reduces the number of Navigate With
opportunities for us a Real Map
to walk, cycle, or run,” Following GPS directions
Cook says. “In the same is also a missed
way, using a calculator opportunity to build areas
can reduce opportunities of the brain that control
to strengthen the brain.” spatial skills. A study
Mathematical skills of London taxi drivers NUMBER OF TIMES
need to be reinforced, or who navigated the city’s as likely women are
the brain will eliminate streets without to be diagnosed
neural connections technological assistance with a brain tumor
that aren’t in use, she showed that the cabbies’ as men
20−30
says: “When it comes brains grew as they
to the brain, it really is found their way around.
‘use it or lose it.’” Try Similarly, people in a
doing mental math the driving simulation study
next time you’re out at the University of
to eat—or jot down Nottingham built more seconds that your
your calculations on a accurate maps of the short-term
napkin. You can also route in their minds than memory lasts
calculate discounts in did people who followed
your head at the store. a navigation system.
br ain
I m p r ove F o c u s
and Clarity
D i s tra ction s ca n po s e more d if f icu lt y a s you g et ol d er, res u lti ng
i n lo s t focu s , s lower menta l p roces s i ng , a nd l es s p rod uctivit y.
T h e s e s u g g e s t i o n s ca n h e l p cou nter t ho s e d ef i c it s .
of the sleep-promoting
hormone melatonin and
syncs your body clock
with the time of day,
making you more alert.
“Every region of the
brain and body has its
own inner clock,” Storoni
says. Exposure to light
aligns all your clocks.
Drink Enough Water

Every Day
The right amount differs
depending on your
weight and activity level,
medical director of temperatures by 9°F led but scientists at the
Burke Rehabilitation to a 44% reduction in Institute of Medicine
Hospital in White Plains, typing errors. But being say women need 91
Play Your NY. Listening to a song too warm also hampers ounces daily to stay
Favorite Song you love lowers levels performance: In other hydrated, although much
Listening to music of the stress hormone research, temperatures of that comes from
improves attention and cortisol, which can slow higher than 75°F were foods you eat. Even mild
cognition in people with cognition, he says. linked to decreased dehydration can cause
dementia and increases productivity. Stay fuzzy thinking, according
concentration and clear and focused by to a Journal of Nutrition
productivity in office setting the thermostat study. One classic
workers. Experts once to the low 70s. hydration mistake: You
believed classical music think you’re hungry
was best for brains, when you’re actually
but recent research Dial It to a Nice 72°F thirsty. Try drinking a
suggests that any music Feeling cold can be so glass of water before
you enjoy has benefits distracting that it impairs nibbling on anything—
simply because you like your thinking. A Cornell Let the Light In you may find that the
it, says neurologist Barry University study found Early-morning light craving fades and your
Jordan, M.D., assistant that increasing office suppresses production thinking gets clearer.
LOWER YOUR
Q&A DEMENTIA RISK
One in every five adults 65 and older have mild cognitive
Could my impairment (MCI), a condition where people start to show
subtle-but-measurable cognitive decline. Here’s what you
migraines can do now to protect your brain in the years to come.
cause
Manage blood pressure. Drink alcohol responsibly.
brain Hypertension is a known risk Light and moderate alcohol
damage? factor for vascular dementia, or
cognitive impairment caused by
consumption is slightly
protective against MCI, but
A migraine headache
impaired blood flow to the brain. excessive or long-term use can
is caused by abnormal
have the opposite effect.
brain activity, but Control cholesterol.
that doesn’t mean it’s High cholesterol can lead to
Treat sleep disorders.
causing permanent clogged arteries and stroke,
Conditions like insomnia and sleep
harm. According to the and experts say it’s associated
apnea appear to contribute to
American Headache with an increased risk of
cognitive decline, so professional
Society, studies show Alzheimer’s disease later in life.
intervention may be necessary.
that migraine patients
don’t need to worry Reduce blood sugar.
Stay social.
about long-term Both type 1 and type 2 diabetes
have been linked to MCI that Social isolation and loneliness
damage. But that have recently been linked to MCI
doesn’t lessen the leads to dementia, although
it’s not clear if treating and dementia, although the exact
pain of the moment. relationship between the two is
diabetes can lower that risk.
“During a migraine, the still unclear.
lining of the brain gets
Stay as active as possible.
an inflammatory signal Combat hearing loss.
Getting daily physical activity is
that irritates the pain Scientists believe sensory
associated with a lower overall
nerves, and those send chance of developing dementia deprivation through hearing
the signal deep into the and cardiovascular disease. loss could lead to cognitive
brain. Then the brain decline, and hearing aids might
activates a cascade Eat a nutrient-rich diet. actually improve memory.
of hypersensitivity to Balanced eating plans, including
lights, sounds, and the DASH, Mediterranean, and Seek help for depression.
smells,” says Wade MIND diets, are associated Depression later in life is a
Cooper, D.O., director with slower rates of cognitive risk factor for dementia, and
of the University of decline beginning in middle age. vice versa. More research is
Michigan’s Headache necessary, but proper treatment
and Neuropathic Pain Lose weight, if necessary. may break the association.
Clinic in Ann Arbor. Obesity is one of the most common
Preventing them from risk factors of Alzheimer’s disease Continue to learn.
happening is your best and other forms of dementia, Education increases cognitive
way to avoid the pain. according to research. reserve, and the earlier you
Get enough sleep, start, the better. The mind and
manage your stress, Stop smoking. the body aren’t two separate
don’t skip meals, and Smokers have a higher risk of systems; they’re directly
developing dementia, but connected, affecting each other
stay hydrated.
quitting decreased that risk in ways that scientists are only
almost to nonsmoker levels. beginning to understand
br ain
a closer look at
NEUROPLASTICITY
THAT’S YOUR BRAIN’S ABILITY TO CHANGE IN RESPONSE
TO EXPERIENCE. MORE NEUROPLASTICITY EQUALS
DENSER CONCENTRATIONS OF SOME BRAIN CELLS AND
STRONGER, FASTER CONNECTIONS BETWEEN THOSE
CELLS, SAYS HENRIETTE VAN PRAAG, PH.D., OF FLORIDA
ATLANTIC UNIVERSITY.
13
RUN A MEMORY
UPGRADE
Forty minutes of
aerobic training three
times a week for a
year can increase the Percentage jump CALL ON JOE
size of an older adult’s in older adults’ Caffeine may protect
hippocampus by performance on memory and improve
2%, which may lead
to improvements in
working memory focus. Limit yourself
to one cup 30 minutes
memory, according tests after before you need to be
to research by Arthur they strength- at your peak. The effect
Art Kramer, Ph.D., a trained (using can last up to six hours,
psychology professor
at the Northeastern
increasing but studies show that
higher dosages of
University. “It appears resistance) three caffeine (four to five
that the type of activity days a week. cups of joe) may hinder
is interchangeable, for six months cognitive performance.
D I D YO U but we’re still trying
KNOW? to figure out the exact
14
criteria for frequency.” PERCENTAGE INCREASE IN
The In his study, the
PEOPLE’S TEST SCORES OF FLUID
participants walked,
typical brain but you can also try
INTELLIGENCE (WHICH INVOLVES
comprises only moderate-intensity PROBLEM-SOLVING) AFTER THEY
about 2% of cycling, running, COMPLETED 25-MINUTE WORKING-MEMORY
the body’s rowing, or swimming. DRILLS FIVE TIMES FOR FOUR WEEKS
total weight,
but uses 20%
of its total
energy and
oxygen intake.
GAMES
train your
rosemary
brain
Tr y thes e f u n tea s er s to
strengthen your mind.
BRAIN TRAINER 1 HERBAL

Try to sign your name perfectly—with your eyes R E M E D I E S FO R …
closed. Can’t do it? Keep practicing until you can.
Closing your eyes while you write awakens dormant
neural circuits, says Gary Small M.D., a psychiatry
BRAIN FOG
Senior moments can happen to
and biobehaviorable sciences professor at UCLA.
anyone, even those of us who
“Activating these cells slows age-related cognitive
aren’t seniors.
decline.” Once you master this challenge, close
your eyes and try it with your nondominant hand.
Try: Rosemary
BRAIN TRAINER 2 “Deeply inhaling fresh or
To strengthen your working memory, play the card dried rosemary can help boost
game 2-Back, says Richard Restak, M.D., coauthor cognitive function in the short
of The Playful Brain: The Surprising Science of How term, studies show. For greater
Puzzles Improve Your Mind. effect, use the more highly
concentrated essential oil. But
taking a moment to simply sniff
1 Shuffle a deck of cards and place the deck a fresh sprig of rosemary once a
facedown. This is your draw pile. day can also improve alertness.”
—Ellen Kamhi, Ph.D., author of the
2 Name two cards—say, aces and kings—as Natural Medicine Chest
trigger cards.
3 Turn the cards over one at a time and place

them on a discard pile. When you draw a
trigger card, try to name the card you turned
over two cards previously. Check to see if
you’re correct and, if you are, hold on to that
card. Keep going until you’re through the deck.
A perfect score is eight cards.
br ain
u n d e r s t a n d yo u r
a myg d a l a
T h i s ti ny b ra i n reg io n r u l es ma ny of
you r d eepes t emotion s a nd p lays a b i g
rol e i n control l i n g you r i m p u l s e s .
amygdala controls so
many impulses and
feelings is complicated
and not fully understood,
but much of it has to
do with the adrenaline
that’s pumped out from
other portions of the
brain during a stressful
or alarming situation.
This adrenaline triggers
the amygdala to send
out a fight-or-flight
signal, which dictates
how you react. The
adrenaline-amygdala
combo is also what helps
you learn from risky or
unpleasant events. For
example, if you take a
financial chance and
lose money or you get
into a car accident, the
amygdala prompts your
brain to create a memory
that (hopefully) helps
you avoid repeating that
misstep in the future.
That snapshot process
happens in joyful
What It Is What It Does situations too, which is
The amygdala is a pair of You know that ice cream why you probably
small, almond-shaped craving you just can’t remember milestones
areas deep within the shut off? That’s your like the birth of your first
brain, one behind each amygdala tempting you. child as if they were
ear. (You technically have The shiver of fear you yesterday. The amygdala
two amygdalae, but feel when you encounter also allows you to
they’re typically referred something unsettling? pick up on feelings
to as a singular entity.) Your amygdala is warning of distress in other
It’s part of the limbic you that danger is near. people—recognizing
system—brain regions And that handy ability their emotions helps
involved in behaviors you have to learn from stimulate the amygdala,
and emotions—so it negative experiences is and it also helps you
influences when we also your amygdala at decide whether to
experience things work, as is when you react with, say, a great
like fear, pleasure, feel empathy or a desire big hug, or perhaps
anxiety, and anger. to flirt. How the a sincere apology.
STAY
ENGAGED!
TAKE A HEALTHY The social isolation
many Americans have
BRAIN WALK
experienced during the
pandemic may have
had an impact on our
mental health beyond
just feeling lonely.
People over age 65 who walked about five and a half miles at
Adults 65 and older
a moderate pace each week are less likely to develop demen-
who are frequently
tia than those who were more sedentary. Lace up and get socially active had
moving with this workout by Carol Frazey, the founder of the a 70% lower risk of
Fit School in Bellingham, WA. developing dementia
than their least socially
active peers, according
Warm Up Cool Down to a Rush University
Walk at a comfortable pace for five Walk at a comfortable pace for
study. Brain-protecting
minutes. If you’re strolling with a five minutes. Take in the scenery
activities include
friend, you should still be able to and breathe in the fresh air.
sharing meals with
talk to each other comfortably.
others, volunteering,
Make It Harder
Speed Play Each week, add one more tree attending religious
Find something on your path or mailbox during the fast-paced services, and visiting
that creates intervals. Look for a parts, but let the slow sections with family and
repeating feature on your route stay at the original three. By the friends. Even if you
(like mailboxes, telephone poles, second week, you’ll be going can’t get together in
or trees), and walk quickly past fast for four landmarks, slow for person, connecting
three of them. Slow down as three. The one after: five fast, with pals via a phone
you pass three more. Repeat the three slow. This will keep you or a computer can help
pattern for 15 to 20 minutes. challenged and the workout fun. you stay connected.
br ain
Z
Q&A Z
Alzheimer’s
is scary, so
why would
I want to
seek out a
diagnosis?
Hiding symptoms
and fearing what
G i ve I t a R e s t
they could mean is Sleep deprivation and stress work near a window
understandable, but can affect your memory and One study from Northwestern
that’s exactly the overall brain health. Here’s University found that office
opposite of what workers who had windows visible
why and how to peace from their desks slept about 46
experts wish people
out and catch more z’s. minutes longer at night than
did. There are
those not exposed to natural light
advantages in
preparing to manage
don’t cheat on sleep in their workplace. A view can
Shut-eye is when your brain does keep your mood brighter too.
Alzheimer’s, says John
its housekeeping. “It’s almost like
Schall, CEO of Caregiver
there’s a janitor inside who cleans cut caffeine in
Action Network. You up some of the toxic byproducts,” the afternoon
may be able to take says Sandra Bond Chapman, Ph.D., Recent findings suggest that
medication to mitigate a distingished professor and chief an evening cup of joe changes
symptoms. One class director of the Center for Brain circadian rhythms at the cellular
of drugs (cholinesterase Health at the University of Texas at level. “Not only is the coffee you
inhibitors) prevents Dallas. You’ve heard it before and drink at 8 p.m. going to disrupt
the breakdown of a we’ll tell you again: Get seven to your sleep that night, but it’s also
chemical that helps nine hours of sleep every night. telling your internal clock to delay
nerve cells Being well rested keeps worries and bedtime by about an hour the
communicate with one stress at bay. Think of it as self-care. following day,” explains Tina Burke,
another. The other Ph.D., a researcher at Walter Reed.
drug (memantine) may stop overthinking
be prescribed in later ever ything create a bedtime
stages and regulates a You don’t have to solve all your routine
chemical process problems at once. “The more To help you snooze, pay attention to
involved in learning information we take on, the more what experts call sleep hygiene—in
and memory. shallowly we think,” Chapman says. other words, bias your bedroom
So take a moment to focus on your toward your getting good sleep.
breathing or on a meditation to quiet And stay off digital screens for an
some of the mental noise that gets hour before bed; the blue light they
in the way of deep thinking. Every emit keeps you from producing
so often, step away from what melatonin, a sleepiness hormone
you’re doing to clear your head. that rises in your body at night.
FOOD FIXES
ea t i t u p!
fuel your mind

smarter
Most people are stuck in a rut
with the same mealtime habits
they’ve had for years. To mix
it up, add brain-healthy foods
to your grocery list. What do
blueberries, fish, and olive oil
have in common? All contain
nutritional benefits shown D I D YO U
to improve cognitive function KNOW?
and potentially lower your
risk of developing Alzheimer’s turn over a new leaf Can’t remember
disease or age-related One study found that people where you
dementia. It also helps if you
cook more at home: When
who ate one or two servings put your
of leafy greens daily had the
you prepare your own meals, cognitive abilities of someone
keys? Blame
you have greater control over 11 years younger than people the added
what is going into your body. who ate none. Among greens, sugar in your
rainbow chard is a jazzy
avoid unhealthy fats way to perk up a plate. And
diet. Research
While no single food can delicious peppery arugula is a shows elevated
prevent or cure cognitive nutritional standout: It is very blood sugar
impairment, cutting down on high in nitrates, compounds levels harm
certain types of foods can make that increase blood flow to the
a difference. Which ones to brain by dilating blood vessels your long- and
sidestep? Those with saturated (arugula also lowers your blood short-term
and trans fats, both of which pressure!). “If your brain isn’t memory.
are believed to damage your getting enough blood flow, it’s
cardiovascular system and not getting enough oxygen,
therefore your brain health. That which can result in cell death,”
means less red meat, butter, says Jennifer McDaniel, a
margarine, pastries and other spokesperson for the Academy
sweets, and fried or fast foods . of Nutrition and Dietetics.
your
y OUR LUNGS ARE A PAIR OF BREATHING

ORGANS IN YOUR CHEST THAT REMOVE
CARBON DIOXIDE FROM AND BRING OXYGEN
TO YOUR BLOOD. It’s likely that you’ve heard
that “just breathe” advice a lot recently. And while
focusing on your inhalations is useful when you need
to calm down, taking a proper breath is easier said
than done—especially in a world that can be hard on
the lungs. COVID-19 has brought the air-filled organs
to the forefront of our minds, but lung health has been
a growing concern for docs for reasons besides that.
Chronic respiratory disorders are on the rise in
women, and lung cancer has jumped dramatically in
recent decades, according to the American Lung
Association (ALA). Smoking is still the primary cause,
but air pollution is a huge factor too. The reassuring
part: A few tweaks to your habits can dramatically
improve your lung health and protect you from factors
you can’t control.
lungs
(especially after severe

weather), gases (from
cleaning products,
emissions, and smog),
and radon. If you’re an
outdoor workout lover in
an urban area, exercise
in spaces where there’s
less vehicle traffic and
fewer factories, Winter
says. Also, check
the air quality index in
your area on sites like
airnow.gov or apps such
as Plume Labs and
Breathe: Air Quality
Breathe
Index—and work out
indoors on days with
poor air quality.
DUST DILEMMA
Be aware of air quality
inside too. “Dust mites,
Easy
pet dander, and mold
can lurk in your home
and trigger allergies
and asthma, or worsen
existing respiratory
symptoms,” says
Parimal Bharucha, M.D.,
head of pulmonary and
We’re all paying environmental pollutants critical care at Mercy
(carbon monoxide, black Medical Group.
more a t tention carbon, smog, and
(c ough, c ough, tiny particles like soot, Clean House
COVID) now to industrial chemicals, and (Literally)
dust), your lungs have You can keep the
w ha t we inhale.
to work overtime, which buildup of these
Find out how to could lead to chronic particles to a minimum
ke ep your lungs diseases like asthma, by washing your
happy. bronchitis, emphysema, bedsheets in hot water
and lung cancer, among at least once a week
others, she says. and vacuuming or damp-
ALL-AROUND AIR mopping frequently.
Where you take the Analyze Wearing a mask while
majority of your breaths Everything you clean also provides
matters. “Your lungs One of the best things protection from
are at the mercy of you can do to preserve chemicals and dust.
your environment,” says lung health is to Other smart moves:
Jamie Garfield, M.D., minimize your interaction Toss any moldy things
a professor of thoracic with pollution as much that can’t be cleaned;
medicine and surgery at as possible, says reconsider long drapes
the Lewis Katz School Gretchen Winter, M.D., and curtains, to help
of Medicine at Temple a pulmonary and critical reduce the surfaces
University. “They are care physician at the where dust mites like
constantly exposed to University of Alabama to gather; and break
whatever pollution is at Birmingham. That the news to your fur
around you.” When you means avoiding smoke babies that they’re
live in or visit places (say, from cigarettes banned from your bed.
with large amounts of and forest fires), mold
SWEAT
PRINCIPLE
Your lungs play an
essential role in keeping target your pectoral
you strong, Bharucha muscles open your
says. “But you don’t chest, so you can take
think much about them deeper breaths. Also
until you experience focus on exercises that
problems.” Exercising work your back muscles,
is a key way to make like lat pulldowns, to
sure they stay in shape. keep you from rounding
National guidelines push forward. This combo
for 150 to 300 minutes of flexibility work and
weekly of moderate resistance training D I D YO U K N OW?
cardio or 75 to 150 of will improve your
high-intensity work. posture, and in turn, Lungs float
your breathing. “And on water, the
Move enough you’ll need to work on only organ
That could look like a strengthening the abs to
30-minute fast-paced sit straight,” she adds. in the human
walk Monday and body that
Tuesday, a 60-minute does that.
longer walk Wednesday,
another fast, half-hour
stroll Thursday, and an
hour of tennis Friday,
with two rest days
folded into each week.
“As you become more
physically fit, your body
is more effective at
getting oxygen into
your blood and getting
it to the parts of your
body that need it,”
says Winter. Regular
exercise also helps clear
mucus from the lungs.
POSTURE POWER
Thanks in large part
to more remote work,
people are sitting more
and for longer stretches.
When parking it, you
take shallow breaths
instead of deeper
ones. “Poor posture
has us scrunched,
with our pecs muscles
and abs tight,” says
physical therapist
Meredith Saxon-
Kowalsky, owner of
Center Sports Physical
Therapy. Your lungs
can’t expand properly.
Straighten Up
Take breaks from sitting
at least once an hour to
stretch, Saxon-Kowalsky
says. Stretches that
lungs
THREE MYTHS ABOUT

LUNG CANCER BY THE
NUMBERS
Despite what you may have thought, smoking is not the
only risk factor for this disease.
13
Here’s a statistic many people from smoking that can build up on
don’t know: Lung cancer takes walls and furniture and in carpets.
more lives every year than colon,
breast, and prostate cancer
combined, making it the leading
cause of cancer death in the
MYTH It always starts
with a cough.
Actually, with adenocarcinoma,
United States. “There’s a stigma a type of cancer more common
associated with it because in women and younger people,
of the link to smoking,” says coughing is not always an initial THE AVERAGE
David Cooke, M.D., head of symptom. “Because squamous NUMBER OF PINTS
general thoracic surgery at the cell cancer is usually found in a of air a person
University of California, Davis. major airway, it causes symptoms breathes every
However, anyone with lungs in like coughing and shortness of minute
their chest has some degree breath early on, but adenocarcinoma
20,000
of risk. These are common can be asymptomatic longer,” says
misconceptions about the J. Taylor Hays, M.D., an internist
disease, and the facts that can at Mayo Clinic Cancer Center. That
help you protect your health. means it can be difficult to detect THE NUMBER OF
and treat right away. For women, BREATHS
MYTH Only people
who light up
get lung cancer.
symptoms can be as subtle as
voice changes or chest pain.
a person
takes every day
Smoking is certainly the biggest
MYTH It affects only
risk factor. However, up to
20% of Americans who pass
away from lung cancer never
older folks.
While most people with lung
cancer are over 65, younger people
25,000,000
smoked at all. There could be still can and do get diagnosed. THE NUMBER
underlying genetic factors that Certain gene mutations that OF AMERICANS
make someone susceptible, and are linked to lung cancer have who have
secondhand smoke can increase been seen in younger patients asthma, according
a nonsmoker’s risk of lung cancer and could be hereditary, so it’s to the Centers for
by up to 30%. Experts are now important to have a conversation Disease Control
even investigating the risk of with your doctor if you have a
116,000
“thirdhand smoke”—toxic residue family history of the disease.
THE NUMBER OF
THE INCREASE WOMEN
IN LUNG CANCER diagnosed with lung
cancer every year
CASES AMONG
WOMEN IN THE
PERCENT PAST 40 YEARS
The Facts About COPD
Respiratory illnesses include the serious How to with large air particulates
lung conditions grouped together as Prevent It (such as dust or dirt) but
Quit smoking and are usually not effective
chronic obstructive pulmonary disease:
limit exposure to at filtering out invisible
emphysema, chronic bronchitis, and some pollution or smoke from
secondhand smoke.
forms of asthma. COPD inflames the airways Decline in lung function wildfires. Specialty N95
and in some cases may lead to destruction slows within five years masks, if fitted properly,
of the lungs’ air sacs, causing air to become of stopping, says Charles are a better choice.
trapped. Severe cases may even require S. Dela Cruz, Ph.D., an
associate professor and Pay attention to
lung transplants. Lung infections, such as director of the Center early symptoms.
pneumonia and flu, can also be deadly for Pulmonary Infection They include shortness
in patients with impaired lung function. Research and Treatment of breath, chronic
at Yale University. coughs, and recurrent
respiratory infections.
Who Is Most that likely contribute Steer clear of “Don’t assume
at Risk to the development air pollution. shortness of breath
Smoking is a major of COPD include Heed local warnings is normal and you’re
risk factor, but 25% of childhood exposure to about air quality and just getting older,”
COPD sufferers have secondhand smoke or try to stay indoors on Han says, pointing out
never used tobacco. polluted environments days when the air is that roughly half of all
Having a job that causes and having multiple bad. To avoid the impact those living with COPD
you to breathe in large respiratory infections, of smog in heavily are undiagnosed. A
amounts of dust and says MeiLan Han, polluted areas, Dela Cruz spirometry breathing
smoke can increase M.D., a professor of recommends wearing test (in which you blow
risk, as can inhaling pulmonary medicine a filtered air mask. The into a mouthpiece
fumes from burning at the University masks typically sold in attached to a sensor) can
wood. Other factors of Michigan. drug stores may help identify the condition.
lungs
Insider Tips on
Air Quality
inexplicable smells (from the kids,
the dog—who really knows?),
simmer citrus peels and cinnamon
on the stove or arrange fresh
herbs in vases.
ON THE
ROAD
Check the EPA’s air
quality index.
Outdoor pollution can be bad
on superhot days—and even on
cold days, especially if there’s
no wind. In such a case, you
might try getting a ride with a
friend or taking public transit.
Any other day, do what you
can to avoid major highways.
Close your windows in

heavy traffic, and run the
car’s AC.
Research shows that the cooling
process also traps particles and
VOCs, reducing pollutants inside
the car by up to 34%. Try
carpooling to save on fuel and
File this under “annoying problems you can definitely solve”:
make everyone’s air a bit cleaner.
The levels of some pollutants can be higher in indoor air than they
are outdoors. And the gases and particles in the air can trigger
symptoms like asthma and even damage your heart and lungs, AT
says Anthony Wexler, Ph.D., director of the Air Quality Research THE
Center at the University of California, Davis. Fortunately, there’s OFFICE
lots you can do to keep you and your family safe. If you don’t have much
light: snake plant
dirt left behind. Whatever the chore, Indoor plants improve air quality,
IN opt for cleaners in spray bottles— and these potted faves are easy
YOUR aerosols may contain volatile to care for. Just know that the
HOME organic compounds (VOCs), which snake plant’s flowers, which
Don’t keep air (and can irritate airways and cause fortunately bloom rarely, can be
irritants) locked in. allergies to flare. sticky and should be removed.
Open the windows on nice days,
and run an exhaust fan—ideally, one Make your bedroom a cozy If your desk has good
that blows to the outside—while allergen-free zone. light: golden pothos
you’re cooking or showering. You spend hours there every day Also known as devil’s ivy, the
Moisture breeds mold, and ultrafine (never enough, we know), so invest golden pothos thrives in hanging
particles are released into the air in quality mattress and pillow baskets and on trellises, but it’ll
every time you fire up your stove. covers. They’ll prevent dust, pollen, be just as happy in a pot at the
pet dander, and mites from settling corner of your desk.
Tackle dust and grime. into your bedding and keep anything
Vacuum your home regularly using already trapped there from If your desk has good
a machine with a high efficiency escaping into the air. light: peace lily
particulate air (HEPA) filter—these This flowering plant is one of the
have been shown to remove at Freshen the air naturally. few that bloom reliably indoors.
least 99.97% of ultra-small Those troublesome VOCs? They’re If pollen makes you or a coworker
particles. Dust with a microfiber present in some scented candles itchy, the yellow center (called
cloth to more effectively lock in any and air fresheners too. To cover up a spadix) can be removed.
SIGHS OF
RELIEF
You’d think you know how
to breathe, since you do it
all day long. But we use only
50% to 60% of lung capacity
on a normal inhalation, says 1 Sit or lie flat in a comfortable
position. D I D YO U
Mangala Narasimhan, D.O.,
2 Put one hand on your lower KNOW?
medical director of the Acute
Lung Injury Center at Northwell belly and the other on your
Health. “When you take a proper chest. Your two
breath, you open lower areas 3 Inhale deeply through your lungs are not
of the lungs and bump up that nose, expanding your belly the same size.
so it pushes out and lifts your
percentage.” To get closer to
hand.
To make room
max capacity, practice “belly
4 Breathe out through your for the heart,
breathing,” Saxon-Kowalsky
says. Here’s how: mouth or pursed lips (as if the left lung is
blowing through a straw), smaller than
letting your chest fall and the right.
drawing your ab muscles into
your spine.
5 Do 3 to 10 reps, 3 or 4 times
a day.
lungs
A Lung Doctor ’s Guide

t o H e a l t hy L u n g s
prevent inhaling allergens
(I have bad seasonal
allergies) or pollutants,
such as smog and traffic
fumes. I also wear a mask
if I’m doing yard work or
a dusty home-
improvement project—
dust can irritate the lining
of the airways and
lead to chronic lung
disease. I don’t expose
myself to sprays,
polishes, or cleaners with
high concentrations of
bleach, ammonia, or
other volatile organic
compounds. There’s some
science that people who
work with these regularly
can have diminished
lung function or develop
COPD, a leading cause
of death in the U. S.
4. Beat the Snot Out

If I get a cold, I’m vigilant
about getting rid of
mucus as fast as possible
so it doesn’t drip down
Early in his medical training, pulmonologist 2. Take a Stand and settle in my chest
Anand S. Iyer, M.D., knew that strong lungs When I work from home, and make me sicker. I
are critical to good health. But ever since he I move around constantly cough up mucus from
began working in an ICU, and having recently so I don’t hunch, which my chest, blow my nose
treated people with severe COVID-19—putting compresses my rib constantly, or use one
them on ventilators, handling end-of-life care, cage and prevents my of those sinus rinses
and witnessing the long-term impact on their lungs from taking a deep from the pharmacy.
lungs in his clinic—he’s “gained a whole new breath. Every hour, I try
respect for lung health,” he says. Here’s what to remember to change 5. Breathe, Only
he does to breathe easier. my position—even if it’s Better
moving from the desk I practice mindful
1. HIIT It every other day, because chair to my dining-room breathing when I can. I
I knew I needed to it’s time efficient, and I table. Every time I don’t know how much
change my lifestyle a build in bursts of aerobic stand up, I improve my it benefits my lungs,
few years ago when I exercise at work by posture, breathe deeper, but I do know it helps
had to run to a code-blue briskly walking around and improve blood flow me manage the toll
emergency and arrived the hospital or sprinting throughout my body. of a high-stress job. I
out of breath. That was up stairs. I also work like the Breathe app
my clue to drop the with a coach to build 3. Mask Up on my Apple Watch. I
20 pounds I’d gained muscle mass in my If, after the pandemic, match my inhalation and
in medical school and chest using weights, I travel to a city with a exhalation to the circles
work on improving my since a strong chest wall high pollen count or an as they open and close,
lung and cardiovascular and diaphragm are crucial air quality index in the and I’m amazed how
health. Now I do HIIT to supporting a strong orange range or above, I’ll much calmer I feel after
training with weightlifting pulmonary system. plan to pack a mask to just a couple breaths.
HERBAL
R E M E D I E S FO R … elderberry
COUGHS
A cough is your body’s
reflexive response to
mucus, germs, or dust
that irritate your throat
and airways. It helps
protect your body, but
sometimes you need it
to stop.
slippery elm
8 NATURAL FIXES
1. A spoonful of honey
2. Thyme tea
3. Fresh pineapple
4. Black pepper & honey tea
5. Warm water & salt gargle
6. Elderberry syrup
7. Lemon wedges
8. Slippery elm lozenges
lungs
SO YOU
USED TO
SMOKE...
Maybe it was part of
a too-cool phase in
college, or you used
to hang out with a
smoker. No judgment
here. But listen to
your body even more
now. “Lung damage
caused by smoking
does not always show
up in symptoms or on
medical tests until it’s
more severe,” says
Gretchen Winter, M.D.,
a pulmonary and critical
care physician at the
University of Alabama at SPOTLIGHT ON
Birmingham. But if you
have shortness of breath
or a chronic cough, tell
your doctor. They may
recommend pulmonary
your air ways
function tests to help
Anatomy 101 consistency, says pulmonologist
detect lung decline.
Pulmonologists will Your respiratory system looks Randall Brown, M.D. Exercise is
always tell you to avoid like an upside-down tree. Your key. It helps your lungs become
putting any tar, soot, or windpipe is the trunk, and it more efficient at taking in oxygen;
toxins that come from connects to the branches—tiny,
you’ll be less winded walking up
smoking or vaping into hair-lined airways that fill your
stairs and any time you’re active.
your sacs. If you use spongy lungs. Combined, your
cannabis to manage lungs weigh about 3 pounds
anxiety or pain, consider and allow you to inhale up to Problem Signs
edibles (tinctures, oils, 2,400 gallons of air a day. A cough is often due to a cold or
gummies) because flu, but if it’s mild and persists
they don’t impact your Keep Them Healthy for more than a month, it could
lungs. And if you were a Inhale clean air—that means don’t signal asthma, allergies, reflux,
smoker, once you stop, smoke; make sure your home is or postnasal drip. A bad cough,
your rate of lung decline free of radon, an odorless gas
significantly improves, chest pain, or difficulty breathing
that can cause lung cancer; and
says Winter. may point to pneumonia or
exercise inside when air quality is
bad (you can check this at airnow. even lung cancer. If you notice
gov). Staying hydrated is also anything out of the ordinary or a
vital to maintaining proper mucus cough that lingers, see your doc.
FOOD FIXES
ea t i t u p!
Q&A
Is vaping
better for
me than
smoking?
Many regular cigarette
users turn to e-cigs to
try to stop smoking,
but there’s mixed
evidence about how
effective this practice
is, and these products
are not approved by
an apple a day the FDA as a cessation
helps keep lung aid. “E-cigarettes may
cancer away help some patients
There’s some truth to that old to quit smoking,
saying, especially if you used oxygen supply. A study from but we recommend
to smoke. Poor lung function, the University of California, other methods of
which can increase risk of San Francisco found that nicotine replacement,
death from all diseases as well patients who took the green such as prescription
as lung cancer, can be slowed tea extract EGCG “showed medications or over-
and repaired thanks to Eve’s lower levels of proteins the-counter products
favorite fruit. A study from involved in lung fibrosis” than such as skin patches,
the Johns Hopkins University those that did not. While the lozenges, and gum,”
found that a diet rich in apples science is new, researchers says pulmonologist
(and tomatoes) may help repair find the results promising. Humberto Choi, M.D. If
the lungs of ex-smokers, by you do use e-cigarettes
“slowing down the lung’s natural the asthma–vitamin to kick the habit, it’s
aging process, even if you never D connection best to stop using
smoked,” says lead study author People with severe asthma them as soon as you
Vanessa Garcia-Larsen, Ph.D. may have low vitamin D levels, feel confident you’ve
and foods like milk, eggs, and beat it. While more
go green for salmon all contain the essential research is needed to
pulmonary fibrosis vitamin. Eating more pink fish
truly understand the
Instead of downing your daily may help little ones too: Kids
long-term effects of
cup of joe, sip green tea instead. who added fatty fish to their
vaping, most experts
Not only has it been credited diets had improved lung function
don’t recommend
with helping improve brain after just six months, found
function and heart health, new a clinical trial from La Trobe it. “Cigarettes are
research shows that it may University in Sydney, Australia. incredibly lethal.
protect against pulmonary “It’s high in omega-3 fatty acids, Vaping isn’t as
fibrosis, a progressive form of which have anti-inflammatory harmful, but it certainly
lung disease where scar tissue properties,” says lead researcher isn’t harmless,” says
builds up and limits the body’s Maria Papamichael. tobacco-control
advocate Robin Koval.
your
y OUR BONES ARE THE RIGID SUPPORT

SYSTEM MADE OF COLLAGEN AND CALCIUM
PHOSPHATE THAT HELP KEEP YOU UPRIGHT
AND SERVE AS A PROTECTIVE CAGE FOR
YOUR INTERNAL ORGANS. They may break when
there’s a mishap—or ache while they are healing—but
they generally stay strong even on the days when you
are feeling particularly weak. So what should you do
for them in return for their constant guardianship?
Grow and strengthen them as much as possible
throughout every decade. “Investing some time and
energy in your bone health will ultimately set you up
for a longer, healthier life and a fitter, firmer body,”
says geriatrician Diane L. Schneider, M.D., author of
The Complete Book of Bone Health. Here are some of
our favorite ways to show your bones some extra love,
and some tips on how to care for your joints like your
hips, knees, and shoulders too.
skele t on
Build
S trong
pace. Women who did
three 30-minute fast-
paced walks or runs and
two slower walks for 16
weeks lost significantly
more belly fat than
women who went
Bones
more slowly, according
to research from the
University of Virginia.
Hoop It Up
Want to feel like a kid
T hey help form Do Something Aim for at least 30 and do your bones and
Active Daily minutes of activity a day, belly a favor? Grab a
our shap e and 60 minutes if you’re
“Your bones are Hula-Hoop. It’s a fun
c arr y the weight constantly in flux, postmenopausal. and gentle way to help
of our entire building up or breaking The more you do counter the bone-
down, depending on now, the more active harming effects of sitting.
b odie s . Trea t
the signals you send and independent At the same time, you’ll
‘em right w ith them,” says Diane you’ll remain. score a standing abs
the se tip s . L. Schneider, M.D., workout and torch some
author of The Walk (At Least) calories (about seven per
Complete Book 5,000 Steps a Day minute, similar to a boot
of Bone Health. So “The repeated impact camp or cardio class),
whether you’re taking of your feet striking the says Amy Rogers,
an evening walk or ground is like strength founder of the Hoop
binge-watching while training for your entire Movement in New
lying on the couch musculoskeletal York City. Keep a hoop
can determine if you’ll system,” says Jordan nearby, and use it as
build bone or body fat. Metzl, M.D., a sports a break from sitting.
Mesenchymal stem cells medicine physician at Start with a larger hoop
in bone marrow respond the Hospital for Special (about 40 to 42 inches
to exercise. If you’re Surgery in New York in diameter) that weighs
active, these stem cells City. In fact, one study about 1.5 pounds to 2
make osteoblasts, the found 5,000 steps a pounds, says Rogers,
cells that build bone. If day—about two and a as it will rotate more
you’re sedentary, they half miles—can preserve slowly, making it
become fat cells instead. bone density in women easier to control.
“You decide their fate ages 50 to 65.
by how much you To firm your belly while
move,” says Schneider. you’re at it, pick up your
skele t on
light gardening activity.
Aim to do two and a
half hours of gardening
Supersize a week, either in your
Your Strength own yard or at your local
Challenging your muscles community garden.
does wonders for your fire throughout the day.
bones. “Strength training Squeeze in a Mini Swap a weekly walk or and don’t become any
causes muscles to Yoga Session two with a splash in the stronger. “Once the
pull on bones, which Getting on your mat a pool. If you do water routine feels like a
activates bone-building few times a week can workouts only, aim for routine, you need to
cells in your body,” add up to big gains for a minimum of three change it up,” Schneider
says Robyn Stuhr, your frame. When 60-minute sessions a says. Keeping your brain
M.A., a clinical exercise postmenopausal women week for the best bone- and body guessing can
physiologist in San Diego. did 12 minutes of yoga building results. (Many also help you shed body
When postmenopausal poses such as Tree, community pools and fat. “When a workout is
women did two or Warrior II, and Triangle YMCAs offer classes.) no longer as challenging,
three strength-training daily for two years, they your heart rate doesn’t
routines along with three increased the bone Soak Up (a Little) go as high, and you burn
cardio sessions each density in their spines, Sunshine fewer calories,” says
week, they increased hips, and femurs, Every tissue and cell in Westcott. Start now: Aim
the bone density in their according to a study your body, including your to do a variety of cardio
legs and pelvises by up published in Topics in bones, has a receptor for exercises throughout
to 29%, according to a Geriatric Rehabilitation. vitamin D, which bones the week, such as
study from Penn State Just make sure to treat need to stay strong and walking or dancing, along
University. “Strength yourself to Savasana, too: function properly. with weight training
training also increases Research shows that “Vitamin D enhances and balance work.
muscle mass, which deeply relaxing restorative intestinal calcium and
turns your body into a poses help lower stress, phosphate absorption, Jump 20 Times
fat-burning machine,” which may reduce both of which are a Day
says Wayne Westcott, cortisol, a hormone necessary for maintaining Every time you land after
Ph.D., retired director linked to belly fat. bone density,” says a jump, you put stress on
of exercise science at Michael F. Holick, M.D., your leg and hip bones,
Quincy College. Aim for Take a Plunge Ph.D., a professor of strengthening them
three full-body strength- If land-based exercise like medicine, physiology, and over time, Stuhr says.
training sessions a week. running, strength training, biophysics at Boston Here’s proof: In a study
or even brisk walking University Medical Center. at Brigham Young
Grow a hurts your joints, move Keeping your levels in a University, doing 10 jumps
Green Thumb your workouts to the healthy range may also twice a day, resting for 30
Gardeners tend to have water. Research shows slim your middle: seconds after each jump,
even better bone density that water aerobics and Research shows that helped women increase
than women who walk, swimming laps may women who get enough hip-bone density by
jog, swim, or do aerobics, reduce age-related bone vitamin D are less likely 0.5% in 16 weeks, which
according to a study in loss and even increase to pack on belly fat than researchers say is
the Journal of Women bone mineral density in women who are deficient. significant. (Meanwhile,
& Aging. “Gardening middle-aged and older Aim to expose your arms, those in a control group
requires activities like women. “Water places legs, back, and abdomen lost an average of 1.3%
digging holes and pulling some demands on bones without sunscreen two of their bone density.)
weeds, which challenge by providing resistance,” or three times a week Each time you jump,
and strengthen bones,” says Vini Simas, M.D., for 10 to 15 minutes you’ll also ratchet up
says Lori W. Turner, Ph.D., Ph.D., a sport scientist at between the hours of your heart rate and your
a professor of health Bond University in 10 a.m. and 3 p.m. metabolism, which
science at the University Australia. Another benefit: leads to fat loss,
of Alabama in Tuscaloosa. The cardio aspect of Avoid a says Michele
Being outside in the sun water-based exercise Workout Rut Olson,
also spurs your skin to increases heart rate, If you’re already Ph.D., an
produce vitamin D, which which in turn burns exercising regularly, make exercise
bones need to absorb calories. Pushing against it a goal to vary your physiologist and senior
calcium. Tending veggies that H2O also forces activity and intensity level clinical professor at
can also help keep your muscles to work throughout the week. Huntingdon College.
your weight in check. harder, helping you build When you do the same Start by doing a few
A 150-pound person more of the metabolism- type of exercise every jumps a day, resting
will burn 125 calories revving tissue that day, your bones adapt for 30 seconds after
for every 30 minutes of stokes your fat-burning to the level of strain completing each one.
a closer look at
YOUR KNEES
LIKE ALL YOUR JOINTS, IT HAS BOTH HARD AND
Q&A
SOFT STRUCTURES. THE THIGHBONE, SHINBONES, AND
KNEECAP ARE SUPPORTED BY MUSCLES, LIGAMENTS,
AND TENDONS. THERE’S ALSO A LAYER OF CARTILAGE
CALLED THE MENISCUS: IF IT WEARS OUT, YOU GET
OSTEOARTHRITIS, AND EVENTUALLY BONE GRINDS What can I
ON BONE. DON’T WAIT UNTIL PAIN GOES FROM “IT’S do to avoid
FINE” TO “OUCH!” A DOCTOR SHOULD CHECK OUT hunched
ANY PAIN THAT LASTS LONGER THAN TWO WEEKS. shoulders?
If your mom ever
1½ TIMES YOUR yelled at you to stop

slouching, she was
BODY WEIGHT actually protecting
your bone health. Your
The amount of force on your shoulder blades want
knees with each step you take. to be sitting flat on
the rear of your chest
wall, but when the
T HE B IGGE S T T HRE AT WHEN YOUR upper back stays in a
KNEES ARE TELLING rounded position for
Extra weight is your YOU TO SEE A PRO prolonged periods,
knees’ #1 enemy. they get pulled out
“Getting heavy is terrible for YOU HEAR/FEEL…
of position, straining
your knees,” says Mary all the tissues trying
I. O’Connor, M.D., professor of POPPING to keep them where
It might be…
orthopedic surgery at the Mayo they belong. Over
Harmless gas bubbles breaking
Clinic in Florida. But losing as time, your hunched-
up in the joint or soft tissue
little as 11 pounds can reduce over chest muscles
stretching or snapping back
your risk of knee osteoarthritis also become tighter,
when you move. If it doesn’t
by more than 50%. You can which reinforces your
hurt, you don’t need care.
also take pressure off this joint rounded back. The
by strengthening the muscles result, besides poor
around it through exercise. CRUNCHING posture, is that the
It might be…
soft tissues and bones
Patellofemoral pain syndrome,
in your shoulders
which happens when the
rub, pinch, and snap
kneecap is out of alignment.
against each other
Physical therapy (PT) can help.
as you move—hello,
15
inflammation and
GRINDING painful wear and
It might be… tear. To slouch-proof
Osteoarthritis, the wearing your shoulders, look
down of cartilage. Treat it with for exercises that
MINUTES PT but weight loss helps too. strengthen your back
Knee replacement surgery is and stretch your pecs.
HOW LONG TO ICE A SORE KNEE an option if the cartilage has
(UP TO FOUR TIMES A DAY) worn down too much.
skele t on
H E R B A L R E M E D I E S FO R …
KNEE PAIN
Knee pain affects people of
all ages and can be caused by
injury, arthritis, or an infection.
GO HOMEOPATHIC
Arnica, an herb that comes from
a European flower, has natural
anti-inflammatory properties.
German scientists found that
it reduces swelling of the knee
from surgery. Use homeopathic
arnica as an adjunct to ice or
conventional medications you
may be using for knee pain,
says Jane Guiltinan, retired dean
of naturopathic medicine at
Bastyr University in Kenmore,
WA. Rub arnica ointment on
bruises or strained muscles,
or take it up to six times a day
in the form of three pellets
placed under the tongue.
arnica
THE LOWDOWN ON
your spine
T he centerl i ne for you r s kel eton ha s
ma ny job s , a l l eq ua l ly crucia l. Ha ve you r
own ba ck by keep i ng it hea lthy.
Pillar of Support sciatica. Lower-back pain
Your spine allows you to (LBP) is so prevalent
walk upright and hold that experts estimate
your head high, but your over 80% of Americans
backbone is not just one will experience it in their
bone: There are 24 circular lifetimes. Fortunately, most
vertebrae, most of which of it can be managed.
are sandwiched between When a flare-up hits, avoid
shock absorbers called movements that irritate
discs. This setup allows it, try ice or heat, or use
stability and mobility as ibuprofen. If it hasn’t let
you bend over, lean back, up after six weeks, see
and twist. The spine also your doctor. And if you feel
protects the spinal cord. weakness or numbness or
Their nerves transmit can’t control your bladder,
messages to and from the bowels, or balance, don’t
brain that, for example, wait: These could be signs
tell your heart to beat and of serious spine damage.
your lungs to breathe.
The spinal cord is also Maintain
the “wire” through which Your Posture
your brain commands your Sitting hunched over your
limbs to move. That’s why phone doesn’t do you any
an injury to the spine can favors. Bad posture can
be so debilitating. Luckily, put undue stress on your
many muscles, ligaments, backbone and the muscles
tendons, and discs are working to keep it in its
there to help protect it from natural curve. Strong hip,
most tweaks and blows. butt, back, and abs muscles
can help you sit and stand
The Back Pain tall, and maintaining your
Lowdown ideal body weight can take
Your lower back has some pressure off those
been through a lot. That’s vertebrae. Exercising
because this area, the most to stay limber is key,
mobile part of your spine, especially as you get older
bears the weight of your and discs become less
upper body. Over time, cushioned, leading to more
the wear and tear from stiffness and pain. Stick to
bending, lifting, and poor a varied routine, combining
posture can cause muscle low-impact cardio,
spasms and ligament stretching, and light weight
strains. Sometimes when lifting, to help stave off
a certain nerve is pinched, osteoporosis, a condition
the pain can run down in which the body’s bones
your butt and into your (including those in the
leg, a condition called spine) get weak and brittle.
skele t on
YOUR HIPS DON’T LIE

When something isn’t right with them, you often hear
about it from other parts of your body.
INGENIOUS DESIGN inflammatory drugs, or physical

Your hips are built like a video therapy, says orthopedic
game joystick: A ball on the surgeon Nicholas DiNubile, M.D.
end of your femur fits into a Losing weight can take pressure
socket. The design allows you off those joints too.
to lift, rotate, and shift your legs
in many directions, smoothly SMART SITTING
gliding around so you can salsa, Too much sitting can tighten
squat, kick, or step over your hips, eventually causing the
kid’s dirty laundry pile. femur to grind against its
socket. Good posture can help:
THE ROOT OF ACHES Sit tall with your feet flat on the
If you have pain in your groin, floor, knees at the same level
knees, or lower back, it could be as your hips. Try not to slouch
because your hips aren’t doing or lean to one side, and get up
so well. Inflammation, arthritis, at least every hour to keep your
and injuries can make you walk hips mobile. After a long day, try
oddly or sit with poor posture. a supine twist: Lie faceup on the
Overcompensating for the pain floor, arms in a T, palms down.
can put pressure on the spine, With your left leg straight, bend
knees, and other joints, causing your right knee and place that
damage over time. Also, the foot on your left knee. Exhale
hips are the hub of many nerves and slowly drop your right knee
that connect to other areas of toward the left side. Don’t force
the body, so if you irritate a it—go only as low as you can
nerve there, you might feel it in with your shoulders flat on the
your keister. Fortunately, pain floor. Hold for a few breaths.
rooted in the hips can often Inhale to bring your leg up;
be alleviated by rest, anti- switch sides.
D I D YO U
KNOW?
Each year, more
than 300,000
people are
hospitalized
for hip
fractures.
BY THE
NUMBERS
206
THE NUMBER OF BONES
that support your
every move
1,000
THE NUMBER OF
MILLIGRAMS
of calcium you need
each day. If you’re a
woman over 50, you
need 1,200 mg.
30
THE AGE AT
WHICH YOUR BONES
are as dense as
they’re going to get.
(After that, you
need to maintain
what you have with
a nourishing diet
and exercise.)
skele t on
BONE HEALTH BY DECADE

“Bone is a dynamic tissue,” explains Andrea Singer,
M.D., chief medical officer of the National Osteoporosis
Foundation. “Old bone is constantly being broken down
and replaced with new bone.” Until your 40s, the rates of
breakdown and formation are relatively balanced; after
that, bone loss exceeds the rate of new growth. While you
can never regain the peak bone mass of your earlier years,
you can significantly slow the loss, Singer says. These
strategies can help.
prolonged physical inactivity, Age-Proof
40s
Know your may also need to be tested
osteoporosis risk. earlier, since they’re at greater
Your Armature
If bones had feelings,
Your odds of developing risk of developing osteoporosis
they’d fear menopause
the condition are determined or its precursor, osteopenia, at
(OK, and maybe sky
by a variety of factors, so it’s a younger age, Johnson says.
diving). Thanks to
important to talk with your doctor
60s
dropping estrogen
about any circumstances in your Minimize your
levels, you can lose up
life that could accelerate your risk of falling.
to 20% of your bone
bone loss. Family history and About 1 in 3 people
density within five to
the level of peak bone mass you over 65 fall each year, and many
seven years after your
built in your youth have a major of these falls result in broken
last period, says Singer,
effect on your risk, but so do bones. A few simple steps can
That can set you up
certain illnesses and medications. prevent them, Singer says:
for osteoporosis, the
“Conditions such as rheumatoid Wear shoes with nonslip soles
disease that makes
arthritis, celiac disease, and indoors, remove throw rugs
your skeleton lacy and
Crohn’s disease can speed that you could easily trip over,
fragile. The best
bone loss, as can medications keep hallways and corners well
prevention: Get enough
such as corticosteroids,” says lit, and take extra care with
exercise and calcium
Wayne Johnson, a spokesperson medications that can affect your
before menopause.
for the American Academy of balance or make you drowsy.
Orthopaedic Surgeons. Race
70s+
is also a factor: Women of Don’t ignore
Caucasian and Asian descent hip pain.
have the greatest risk. As your risk of
falling increases, so do the odds
50s
Ask your doctor you’ll break a hip: Hip fractures
about bone- are most common between the
density testing. ages of 75 and 79 and sometimes
While the US Preventive Services go undetected. “If you have
Task Force recommends that all a nondisplaced hip fracture—
women have their bone mass meaning there’s a crack in a bone
measured at age 65, your doctor but the bones are still aligned—
may advise you to get tested you might not experience
now if you have risk factors. symptoms right away,” Johnson
These include a recent fracture, explains. If you do develop pain,
a height loss of ½ inch or more let your doctor know immediately.
within a year, or a total height “An early diagnosis is important,
loss of 2 ½ inches from your because a nondisplaced
original height. Women with fracture could turn into a
certain lifestyle factors, such displaced one, which requires
as alcohol abuse, smoking, or a bigger surgery,” he says.
FOOD FIXES
ea t i t u p!
antioxidants like vitamins A and

C that help fight the free radicals
that can harm healthy bones,
it’s also a very good source of
vitamin K, which helps with
focus on calcium the building of your skeleton.
and vitamin d Swap walnuts in for pine nuts,
The two work in tandem to and you’ll get a substantial
protect your bones: Calcium amount of manganese, which
helps build them and slows has been shown to prevent
the rate of loss, while vitamin osteoporosis in combination
D helps your body absorb with calcium and copper. D I D YO U
calcium. Women in their 40s KNOW?
should get 1,000 mg of calcium eat flame-
a day, ideally from foods such fighting foods Each foot has
as low-fat cheese, yogurt, milk, Chronic inflammation not only 26 bones,
fatty fish like salmon, and leafy increases your risk of disease, 30 joints, and
green vegetables. Vitamin D, but it can also harm your bones.
on the other hand, is difficult “Inflammation negatively affects
more than
to get from diet alone because bone building by altering levels 100 muscles,
few foods contain it (fish, eggs, of cytokines, which are proteins tendons, and
and fortified products such released by cells that regulate
as milk and cereal are good bone remodeling,” says Tonya
ligaments, all
sources). You can get some Orchard, Ph.D., an associate working to
or all of the 600 IU you need professor of human nutrition provide
daily from sun exposure, but
because so many factors (such
at Ohio State University in balance and
Columbus. (Bone remodeling
as sunscreen use and season) is the process of bones quietly mobility.
can interfere with the process, and constantly breaking down
it’s not a reliable source. and being rebuilt to help keep
Consider talking to your doctor your skeleton strong.) You can
about having your vitamin D both quell your inner fire and
level tested to see if you would slash belly fat by avoiding foods
benefit from a supplement. that are high in added sugar
or saturated fat, like pastries,
pass the pesto cookies, and red meat, as well
This tasty pasta topper does as sugar-sweetened beverages.
more than make a delicious Instead, opt for fruits and
meal. Not only does the veggies, lean proteins, and
primary ingredient basil contain whole grains, Orchard says.
your
y OUR STOMACH IS A SAC BUILT WITH

MUSCULAR WALLS THAT IS LOCATED
BETWEEN THE ESOPHAGUS AND THE FIRST
PART OF THE SMALL INTESTINE. It rumbles,
gurgles, and sometimes aches, and it can be tricky
keeping it happy. “The digestive system is amazingly
complex,” says gastroenterologist Chris South, M.D. “
Your personal food processor is like an orchestra: When
everyone performs well, beautiful music flows. If a
musician has an off day, it sounds like middle school band
practice—which means bloating, pain, constipation, and
other digestive disasters. Here’s how to stay in tune.
diges t i ve sys t em
hundreds of different 4 YOUR DIET

types living there, and MAY BE CAUSING
bacterial diversity—or YOU PAIN
keeping the good and A variety of foods
bad bugs in balance—is can cause gut woes.
what helps maintain a There are the notorious
healthy and happy gut. gas-inducing ones, like
Everything from the broccoli and cabbage,
food you eat to your but processed, sugary,
day-to-day habits has an and fatty foods can also
impact. be digestive doozies.
“The standard Western
2 IT’S ABOUT MORE
diet, which is high in
THAN YOUR BELLY
Go
saturated fat and sugar
Your gut affects how and low in fiber, doesn’t
the rest of you feels. feed the good bacteria,”
When it’s filled with says Lindsay Malone,
good bacteria, things a registered dietitian
are more likely to be based in Cleveland.
in order: Your immune Those non-nutrients also
With
system is strong, your promote constipation,
digestion is good, and
which leaves waste
your skin glows. Too
material your body
many bad bugs throw
can’t use sitting around
off the balance and may
inside you longer than
trigger brain fog and
necessary; over time,
Your
anxiety. Scientists are
this can affect the lining
studying the gut’s role in
of the digestive tract.
obesity, type 2 diabetes,
Plus, sugar triggers
heart disease, and
inflammation, further
some cancers; the link
disrupting the balance of
is unclear, but your gut
good and bad bacteria.
houses some 5 million
Gut
genes and 70% of your
5 COMMON
immune system.
GRIPES,
EXPLAINED
3 THE HORMONE Any way you spin it,
LINK digestive distress—
Hormones and your cramps; nausea; being
Tr us t your 10 THINGS gut are interconnected. a little, ahem, “backed
ins tinc t s ab out YOU NEED TO When your stomach up”—is downright dismal.
se e k ing b e t ter KNOW ABOUT grumbles, that’s the If you’re constipated,
health and learn
GUT HEALTH hunger hormone ghrelin dehydration may be the
Curious about the making an appearance; culprit, making you hold
more ab out how microbiome, good once you start noshing, on to water in an attempt
your dige s tive vs. bad bugs, and another hormone, leptin, to rehydrate. But
what it all means for is secreted, signaling the puffiness accompanied
s ys te m wor k s .
your body and mind? brain when you’re full. by cramps or other
We’ve got answers. Gut bugs help produce discomfort might mean
brain chemicals such as you’re a little gassy.
1 MICROBIOME serotonin (responsible Swallowing excess air by
BASICS for your good mood) and drinking through a straw
The term “microbiome” melatonin (the sleepy- can cause it, and whey
sounds science-y, but time hormone). And protein and artificial
it’s simple: It’s the though more research sweeteners may also
trillions of tiny organisms is needed, the female cause digestive issues
(called microbes) that hormones estrogen and like bloating and
live in and on your body. progesterone may help diarrhea. And then
The majority of these explain why women are there’s heartburn,
microbes are bacteria, about twice as likely caused by stomach acid
and most call your as men to suffer from backing up into your
gut home. There are irritable bowel syndrome. esophagus (the tube
9 THE ANTIBIOTIC
PROBLEM
These meds can wipe
both bad and good
bacteria from your body,
making you work
overtime to repopulate
your healthy gut flora.
While you need them to
treat bacterial infections
such as urinary tract
infections, they’re not
useful for problems
caused by a virus (like
colds and respiratory
infections). If you do need
to take an antibiotic, be
that carries food from you have enough of however, help improve sure to load up on gut-
your mouth to your them. Fermented foods specific digestive friendly foods, particularly
stomach), which can (sauerkraut, kombucha, symptoms, Dr. Tillisch probiotic ones, to keep
arise from consuming kefir) naturally contain says, particularly in good bacteria levels up,
certain foods: citrus them, says Kirsten people with irritable says Malone.
fruits; alcohol; and fried, Tillisch, M.D., bowel syndrome.
fatty, or spicy items. gastroenterologist at 10 BOTTOM LINE:
Ronald Reagan UCLA 8 HABITS FOR A LISTEN TO
6 A GOOD-BELLY Medical Center. HAPPY GUT YOUR GUT
DIET One more reason to It can give big clues
The key to a healthy 7 PROBIOTIC PILLS exercise: It encourages about your health. For
and diverse microflora Most experts agree the production of good example, a bloated
colony is a varied that it’s usually best bacteria, supports feeling after a meal
diet. Fiber is very to get probiotics via a healthy immune doesn’t necessarily
important—it feeds food. “If you’re healthy system, and promotes mean you’ve eaten
good bacteria and keeps and feeling good digestion. Getting too much; it can be a
your digestive system already, don’t mess enough sleep is also tipoff to a condition like
running smoothly. One with supplements,” important. “There’s a Crohn’s disease or celiac
type of soluble fiber, says Dr. Tillisch. They really strong gut-brain disease. Constipation
inulin, is a prebiotic; can be tricky, because connection, and just or diarrhea can be a
prebiotics are the parts everything from the like you need sleep symptom of irritable
of foods that our GI storage temperature for healthy cognitive bowel syndrome,
systems can’t digest to the capsule coating functioning, you also anemia, or a vitamin B12
well but the organisms to the strains they need it to give your deficiency. Fluctuating
in our guts can. Find contain (and how much) gut time to regenerate insulin levels, common
them in bananas, is a factor. “It has to for the next day,” says in people with diabetes
asparagus, and leeks. survive your stomach Malone. And try to get and obesity, may be tied
You also need healthy acid as it moves into a handle on stress—it to less-diverse gut flora.
fats and protein; your the intestines, where can wreak havoc on the And new abdominal
digestive tract is lined it’s used—otherwise balance of good and pain or bloating that
with muscle tissue, so it’s just an expensive bad gut bugs. Habits persists could be a sign
those complex carbs pill that doesn’t do to skip? Chewing of a gallbladder issue
and amino acids help any good,” Malone sugar-free gum, with or pancreatic or ovarian
keep it strong. And says. Plus, there’s not its hard-to-digest sugar cancer, says Roopa
there are probiotics, a enough good research alcohols, and smoking— Vemulapalli, M.D.,
fancy term for beneficial to say they have any among all its other associate professor of
bugs: Eating things sort of benefit for problems, it appears internal medicine at UT
that feed the good healthy individuals. to throw off the good Southwestern Medical
guys helps ensure that Supplements may, bug–bad bug balance. Center in Dallas.
5 Causes of
D i g e s t i ve D r a m a
tract. The result can
be constipation.
The fix: Move as much
as possible, drink lots of
water, and go easy on
alcohol, which can
be dehydrating. For
symptoms, take 200 to
400 mg of magnesium
citrate a day, says Vincent
Pedre, M.D., author of
Happy Gut. It attracts
water to the colon,
keeping things moving.
4 Antibiotics
Medicine you take to
fend off an infection can
leave your gut depleted
of the “good” bacteria
it once had, rendering
you susceptible to “bad”
bacteria creeping in, says
South. This can
lead to diarrhea.
The fix: Eat prebiotic
(i.e., high-fiber) foods,
which the healthy
bacteria in your gut
1 Your Mind 2 Coffee feed on; this can help
Know how your stomach If your morning needs them flourish. While
can act up when you’re it, the stimulant acts in many pop a probiotic
nervous? “Like a direct two ways—and quickly. supplement as soon as
internet connection from It speeds up the GI tract they get a Z-Pak, there’s
your head to your gut, the overall, Eswaran says. not a ton of science to
D I D YO U vagus nerve runs from But it also causes rectal back up the idea that
KNOW? the brain through hypersensitivity, leading these help, says South.
the abdomen,” says to contractions and then
When you eat, Shanti Eswaran, M.D., to your hasty search for 5 Your Cycle
the food moves a clinical professor of a restroom. If you get diarrhea when
gastroenterology at the The fix: Time your coffee you have your period,
down your University of Michigan. right, and know for some it’s no coincidence.
esophagus and “So if something is going people, any very hot or Prostaglandin hormones
into your on in your head, that very cold beverage can can trigger muscular
nerve is affected,” causing cause the contractions, activity in your intestines,
stomach, which diarrhea or constipation. she says. says ob-gyn Mary Jane
churns and You may also feel more Minkin, M.D.
mashes abdominal pain. 3 Travel The fix: If it’s a big
The fix: Do what lowers Racing to get to the gate, problem, ask your doc
it into a stress, like meditation new-to-you foods, not about taking birth control
smoothie-like or exercise; if emotions taking in enough liquids, pills, which prevent
mixture called are a big cause of the a change in routine, and ovulation. You can also
chyme. problem, cognitive the sedentary nature of try ibuprofen, which
behavioral therapy or travel can slow down blocks the production of
antidepressants can help. or speed up your GI more prostaglandins.
F ROM F ORK T O F L USH
YOUR BODY ON FOOD

EYES NOSE
Behold, a gooey wedge Scent receptors
of death by chocolate! register aroma, and
When you visually take this may lead you to
note of the texture, begin to salivate.
color, and shape, all EPIGLOTTIS
of a sudden you want When you swallow, it
it, even if you weren’t covers your trachea,
craving cake before. keeping food from
going down the
MOUTH “wrong pipe” and
The saliva pooling toward your lungs.
in there contains the When all goes well,
enzyme amylase, the food heads
which starts digesting through the upper
the cake as soon as esophageal sphincter,
it makes it onto your a ring-shaped
tongue. The liquid muscle, and then
also helps lubricate into the esophagus.
the food and mold
it to slide into the STOMACH
pharynx (your throat). Welcome to the
hydrochloric acid
ESOPHAGUS bathtub! Here, muscle
Involuntary muscle contractions grind
contractions called stuff up and ready it
peristalsis keep the to travel to the small
food moving along. intestine. For most
Then the sphincter at people, the majority of
the bottom of your what has been eaten
esophagus opens leaves the stomach
up to allow the food within two hours.
into your stomach.
SMALL INTESTINE
PANCREAS + LIVER This 20-foot-long
The pancreas shoots tubular organ is where
juices containing the bulk of your body’s
enzymes to break nutrient absorption
down carbs, fat, and happens, via fingerlike
protein into the small projections (villi)
intestine. The liver LARGE INTESTINE RECTUM that cover the coils
sends bile, via the Also known as your The final stretch is along the inside.
gallbladder and bile colon and at least three where waste waits
ducts, to digest fat. feet long, it absorbs before being released.
water from food, This area of the
turning whatever’s colon has a lot of
left into poop. It’s nerves, which alert
also where trillions you when it’s full
of (mostly good) and when you need
bacteria help finish to find a bathroom.
digestion and make
certain vitamins.
BY THE
NUMBERS
SPOTLIGHT ON
32
OUNCES OF FOOD
that your stomach
has the capacity
to hold at any
your stomach given time
4−6
When Bloat Happens called leptin, which tells the
Why do some meals linger in brain you’ve had enough. But we
your belly longer than others? don’t always listen to that signal,
Stomach enzymes break down especially when we are snacking
different macronutrients at on something fatty, sugary, or
different rates so your system salty—these foods activate the NUMBER OF HOURS
doesn’t get overloaded. For reward centers of our brains, so it takes your body
example, fat takes longer to we don’t want to stop. To avoid to digest a
digest than carbs. If you’re eating overindulging, take it slowly: Put single meal
a bacon double cheeseburger, your food or fork down in between
your stomach will release it bites so you can hear your body’s
1.5
into your intestines much more “I’ve had enough for now” signals.
slowly than, say, a bowl of rice.
High-fiber foods like fruits and Hitting the
veggies can take a while to Eject Button
move through as well. And then No one likes to throw up, but
there’s bloating: Many people lack this involuntary expulsion is
the enzymes to digest sugars your stomach’s defense against
found in foods such as beans, infection. Viruses or bacteria LITERS OF
Brussels sprouts, and milk, which from food poisoning make you STOMACH ACID
means the sugar ferments in nauseated, your esophagus your body
the colon and produces gas. relaxes, and your stomach produces in
muscles contract, heaving the a day
How to Know food out your mouth. Gross, we
You’re Satisfied know, but you’ll probably feel
It takes a while after you’ve eaten better after your body is free of
for your brain to realize you’re the toxin. If you’re still vomiting
full. As you eat, the stomach after 24 hours or you have a
gradually releases a hormone fever, call your doc right away.
HERBAL
ACID REFLUX
The terms “acid reflux”
and “heartburn” are used
interchangeably, but they’re
not the same thing. Acid reflux
occurs when stomach acid
is regurgitated up into your
esophagus, and you don’t
feel it. But that reflux can lead
to heartburn, that burning
discomfort in the center of your
chest as the acid irritates
your esophagus.
GET HELP FROM GINGER
CALL THE DOC

Ginger is the most helpful
herb for heartburn, according
to Daniel B. Mowrey, Ph.D.,
author of Scientific Validation
IF YOU HAVE...
of Herbal Medicine. “I’ve seen
it work often enough that I’m
convinced,” he says. “We’re not
sure how it works, but it seems
to absorb the acid and has the UNEXPLAINED BLOATING
secondary effect of calming the OR PELVIC PAIN
nerves.” Take it in capsules and In rare cases, this could signal ovarian
increase the dosage as needed. cancer, especially if you feel full after
You know you’ve taken enough, eating very little. Bloating with frequent
says Mowrey, when you start tummy pain and diarrhea might be due
to taste ginger in your throat. to an inflammatory bowel disease (IBD)
such as ulcerative colitis.
BLOODY STOOLS
It may be a hemorrhoid, says South, but
always bring this up with your M.D. Blood
could be a sign of IBD or be caused by a
growth or tumor.
PALE POOP
In general, your stool should have some
green, yellow, or brown in it, says
South. If it’s grayish or super light, there
could be a liver problem or a bile duct
blockage.
UNEXPLAINED WEIGHT LOSS
This could signify a range of things,
including celiac disease, says Brigid
Boland, M.D., an IBD expert at the
University of California at San Diego.
Other potential causes: Crohn’s disease,
ulcerative colitis, or, rarely, cancer of the
colon, pancreas, or gallbladder.
ginger PAIN IN YOUR LEFT TUMMY
Severe discomfort with a fever could
mean diverticulitis, an infection in the
large intestine. You’ll be given antibiotics,
says Boland, and then asked to start a
diet rich in fiber.
A Doctor ’s Guide
t o a H e a l t hy G u t
H ere’s how Ja ck Gi l ber t, Ph.D., cofou nd er of the America n
Gut Project, p rotect s a nd s trengthen s h i s m icrob iome.
good bacteria that get
washed off with soap.
I don’t use antibacterial
soaps—even during this
pandemic—so as not
to promote microbial
resistance. I wash my
hands with warm water
and regular soap and
use alcohol-based hand
sanitizers when I’m out.
Don’t stress about

fermented foods
Not every expert does
this, but I don’t fill up on
fermented foods, such as
Greek yogurt, sauerkraut,
and kombucha. While
they do provide
beneficial bacteria, I
cover my bases by getting
plant-based diversity in
my diet. Besides, not
everyone can tolerate
dairy, craves kraut, or
wants to drink expensive
craft kombucha.
Put your hands in

the dirt
Eat lots of plants what they ate in a week; A little dirt is believed to
Every week, I eat foods those who consumed help train kids’ immune
from at least 20 different foods from more than systems to resist harmful
plants. It sounds like a 20 plants had more bacteria. I think that as
lot, but I pack a bunch microbial diversity and adults, we can “educate”
into smoothies or salads. fewer bad bacteria. Variety our systems by putting
Plants aren’t limited to may be important when it our hands in the ground.
fruits and vegetables. comes to how well your The microbes from the
Beans, nuts, and whole microbiome works. soil come in through the
grains count too—they skin and the particles we
just have to grow out of Wash your body breathe in. I love tinkering
the ground. My research strategically in my garden and picking
team and I came up My rule of thumb is to avocados, oranges,
with that number after wash my pits and and figs, which go right
questioning more than privates with soap. The into my smoothies for
15,000 people about rest of our skin contains the ultimate win.
Q&A
FOOD FIXES
ea t i t u p!
What
makes my
stomach
growl?
It happens whether
you're hungry or not.
When food moves into
the small intestine, the
body releases enzymes
that help break it down.
There is also a series of
muscular contractions
that help move the
food through the
digestive tract, which is
known as peristsalsis.
The enzymes and
contractions can lead
spice up your life to the growling and
Who would expect the same rumbling sounds. Even
spices that start a party in your if you haven't eaten in
mouth at mealtime to also be hours, peristalsis still
the fix for a wonky stomach? happens, and the noises
A Penn Medicine study found can recur every hour
that the chemical component study found that mangoes are until you get some food
capsaicin, often found in chili an effective way to reduce
in your stomach.
peppers, causes a reaction intestinal distress and relieve
in your digestive tract that constipation, thanks to a
produces anandamide, which combination of polyphenols
has been shown to act like and fiber found in the fruit.
an anti-inflammatory in your Sounds like some sweet
gut and calm inflammation relief for the estimated 20%
from conditions like ulcerative of Americans who suffer
colitis and Crohn’s disease. from the chronic condition.
“The same reaction that calms D I D YO U
down your gastrointestinal pass the potatoes KNOW?
track may also keep it tumor- After years of hearing how our
free,” say the study authors.
This doesn’t mean you can
beloved spuds aren’t one of It takes only
the healthy vegetables, now
go all-in on your favorite spicy we know this starchy staple two or three
foods like hot wings, since you can benefit your body. Not only seconds for
still need to stick to a healthy are they a low-calorie source food to
diet. But it does mean that of vitamins and minerals,
those who like some heat depending on how they are
reach your
when it comes to their dishes cooked, potatoes—when stomach after
will have one more thing to digested and converted into you swallow
look forward to at mealtime. fatty acids like butyrate in the
large intestine—can reduce
your first bite.
keep it moving inflammation in the colon It takes
Keep constipation at bay with and even reduce the risk of much longer
the help of some tropical getting colon cancer, according to feel full.
fruit. A Texas A&M University to a review of studies.
your
y OUR UTERUS IS THE MUSCULAR ORGAN

USED TO NOURISH A GROWING BABY PRIOR
TO BIRTH, AND YOUR OVARIES ARE A TEAM
THAT PRODUCES THE EGGS NEEDED TO GET
PREGNANT IN THE FIRST PLACE. This duo can cause
women some real trouble: bleeding every month,
managing cramps and mood swings, sweating through
hot flashes. But if your body is a temple, your
reproductive organs—not to mention your breasts—are
its undeniably female pillars: the body parts that should
be taken care of through your child-bearing years and
well beyond.
r epr oduc t i ve or gans
Love so does cancer. “It’s like

finding a snowball in a
snowstorm,” says Kathy
Your
Schilling, M.D., medical
director of Christine E.
Lynn Women’s Health
& Wellness Institute at
Boca Raton Regional
Hospital. Dense breasts
Lady
are actually very
common—some
estimates show about
half of women under
the age of 50 and about
a third of women older
than that have them.
Parts
(See p. 66 for more info
about where you fall
on the density scale.)
STEP 2
Add Up Risk
Prioritizing (called a false positive), If you have one or more
which can lead to close relatives with breast
healthy breas t s
unnecessary procedures or ovarian cancer, then you
is one of the and anxiety. and your doctor should
b e s t ways do some calculations to
to s t ar t . If you’re 50 or older figure out whether you
Women should get a need extra screening.
mammogram every year You’ll want to determine
or two until at least age your lifetime risk of breast
MAKING SENSE 75. The chance of breast cancer, says the American
OF BREAST cancer increases with Cancer Society (ACS). If
CANCER age, and the lifesaving it’s above a certain level,
SCREENINGS benefits outweigh any the ACS recommends
Confused about imaging risks during these years. that you get an MRI along
tests? Step one: Talk with a mammogram. (It
to your doctor. If you STEP 1 also recommends one if
have a family history Ask the Density you have a first-degree
D I D YO U
KNOW?
of breast cancer or Question relative with the “breast
carry the BRCA gene, Everyone’s breasts, no cancer gene,” which is
you’ll likely need more matter their shape or size, the BRCA1 or BRCA2
During frequent screenings. If contain a combination mutation.) If your risk is
pregnancy, your parent or sibling of tissue. Some of it’s a little bit below that and
each breast had or has breast cancer, fatty (that’s actually good you have dense breasts,
it’s best to be screened when it comes to you may also need
grows three 10 years before the age mammograms), and the additional scans. So how
quarters of of that person when rest is fibrous and do you figure out your
a pound in diagnosed. Otherwise... glandular tissue. The less risk? The best tools are
preparation for fat you have there, the scientific calculators that
If you’re in your 40s denser your breasts are. you go through with your
feeding Some recommendations The trouble with dense doctor, rather than the
the new baby. suggest starting breasts is that they raise short ones you can find
mammograms at 40; your risk of cancer—and online.) If you have a
others say to wait until they make it harder strong family history,
50. Make the choice for doctors to catch consider a consult with a
with your doctor, problems on a standard genetic counselor. “If
discussing the fact that mammogram. your doctor isn’t skilled
screening might spot Dense tissue appears in doing lifetime risk
a harmless irregularity white on X-rays—and assessments, get a
referral to someone who factors. (U.S. breast cancer family history, have a Who should get it:
is,” advises Debbie organizations haven’t put BRCA gene mutation or If a center offers it and
Saslow, Ph.D., of the out guidelines yet.) It finds a first-degree family insurance pays, some
American Cancer Society. slightly more cancers member who has it, doctors think everyone
(4.2 more cases per received chest radiation should get it, especially
STEP 3 1,000 women screened) therapy before age 30, those who have dense
Be Smart About in women with dense or have certain rare breasts.
the Tests You Get breasts when combined genetic conditions. Some Be prepared:
Your doctor should help with mammography radiologists routinely Some doctors think
walk you through the than mammograms do use it in women with these mammograms
pros and cons of different on their own. very dense breasts. are so much better at
tests. Whichever ones Be prepared: Be prepared: reducing unnecessary
you decide to get, you It’s associated with a lot It’s more sensitive than follow-up scans and
should know more of false positives, which mammograms and biopsies that they
about them to make the can make it more likely ultrasounds, but it’s also could replace traditional
process less stressful. you’ll be sent for a biopsy. pricey and a bigger mammography
What to keep in mind: hassle: You’re face-down in the future, but that’s
Ultrasound Four out of five women in the machine’s tube for still pretty far off.
Uses sound waves who get biopsies find out up to an hour. It turns More and more
to produce an image they don’t have cancer. up more false positives centers are offering 3-D
of the breast. (It’s the than mammography. mammograms, but
same technology used Breast MRI you still might need to
for sonograms.) Magnets and radio waves 3-D Mammography travel to find a place
Who should get it: It’s create detailed images A new type of X-ray that that does them. And if
not always a must-do of “slices” of the breast. captures many images of your insurance doesn’t
for women with dense Who should get it: the breast and combines pay for this particular
breasts. It may be best According to the ACS, them into a 3-D picture, technology (many don’t),
for those with dense women who have a high which helps catch you could be on the
breasts and other risk lifetime risk based on more cancers. hook for $200 or more.
a closer look at
BREAST DENSITY
Q&A
How do I
know how
dense my Not Dense Heterogeneously
breasts are? Almost entirely fatty Dense
If you look at a scan, (10% of women) (40% of women)
you can see why it’s
harder to spot a cancer
(which appears white)
in a breast with lots of
dense tissue (which
also appears white).
The radiologist reading
your mammogram
is the one who will
determine which
category you’re in
(see the categories at
right). Breast density
isn’t something your Scattered Extremely Dense
doc can figure out just Fibroglandular (10% of women)
by doing a manual Density
exam. It might change (40% of women)
through the years;
most women’s breasts
become more fatty as
they get older. Though
having dense breasts
can increase your risk
of breast cancer, keep
it in perspective—that
THE NUMBER OF
might take your risk WOMEN WHO WILL
from a 1% chance of DEVELOP BREAST
developing cancer
to a 2% chance. CANCER OVER
PERCENT THEIR LIFETIME
SPOTLIGHT ON
your brea st s
What’s in There, University of Michigan. Try taking
Anyway? ibuprofen or applying warm or
No two pairs are identical, but cold compresses. But if chest
all breasts are made up of the pain is localized to a single spot
same structures: fat, milk-making or is sudden and sharp, get it
glandular tissue (which includes checked out by your doctor.
the lobules and ducts), and
connective tissue. It’s normal Your Anti-Sag Plan D I D YO U
for breasts to have a lumpy As you age, the ligaments that KNOW?
consistency, but tell your doctor tether the breasts to the chest
if you notice something that feels wall may stretch. Also, most
different from the rest of the women’s breasts get heavier,
You’re born
area. (Imagine a hard, out-of-place which sends them south. And with ovaries
rock in a bag of frozen peas.) surprisingly, exercise could that contain
actually make sagging worse. 1 to 2 million
Ah, Relief Some research suggests that
Achy boobs? Stay calm— when we run, jump, or even eggs. By
most breast pain isn’t a sign walk briskly, breasts don’t puberty, that
of something serious. Your just bounce up and down, but number
hormones are often to blame: swing in a figure-eight pattern,
Two weeks before menstruation, which may further damage the dwindles to
fluctuating levels of estrogen ligaments. That’s no excuse to 300,000, and at
and progesterone can cause become a couch potato, since menopause
water retention. Breasts balloon, staying active may help ward
and the extra volume may off breast cancer. Just choose
you’re left
lead to tenderness, perhaps a well-fitting sports bra that with none.
because nerves in the area are has a separate cup for each
compressed, says Mark David breast—these have been shown
Pearlman, M.D., a professor of to reduce movement better than
obstetrics and gynecology at the “uniboob” compression types.
3
4
PRIVATES NOT
PICTURED
vulva 2
Your outer lady
bits, including
your clitoris and
labia (otherwise
known as your
genital “lips”)
1
urethra
Also inside the
vulva, this is your
body’s exit route
for urine
EDUCATE YOURSELF
anatomy 101
Not s u re wh ich pa r t s go where a nd do what?
Con s i d er th i s you r s ex- ed ref res her.
1 vagina 2 cervix 3 uterus 4 ovaries 5 fallopian

It’s the guardian of The doorway The fist-size, Men have testes, tubes
your reproductive between your muscle-lined pouch and women are Lined with hairs the
parts: Its acid uterus and vagina, makes a cozy home born with this size of eyelashes,
balance keeps this smooth, for your mini-me almond-size pair. these eight- to
harmful bacteria springy organ during pregnancy When you are born, 12-centimeter-long
at bay. But it can softens as estrogen (it’s also where your ovaries can highways connect
also be extremely surges. When you’re menstrual cramps house more than your ovaries and
accommodating: carrying a baby, come from). a million eggs, uterus. It’s here
Shaped like a your cervix Excess pounds and more than half that sperm and egg
three- to four-inch- supports—quite gastrointestinal of which will be typically collide.
long tube sock, literally— problems like reabsorbed before Once fertilized, an
it can expand pregnancy, so constipation can you reach puberty. embryo takes
lengthwise (up keeping it strong is put pressure on the Your ovaries work about six days to
to six inches) and crucial. Compounds uterus, so make with the eggs that travel to the
widthwise (up to in the spice your best effort are left, unleashing uterus—if, that
five inches) during curcumin, as well stay at a healthy as many as 400 is, your tubes are
sex or childbirth. as ellagic acid found weight and eat total ova over your well oiled. Certain
Two vagina no-nos? in raspberries foods that contain lifetime. Keep your STI’s can lead
Douching and and walnuts, can fiber. Flavonoids egg supply healthy to blockages or
eating lots of sugar, all stall cervical in foods such as with foods that infertility. Studies
which can wipe out cancer. Smoking, broccoli, cabbage, are rich in beta show acupuncture
friendly bacteria on the other and peppers carotene (carrots, could help
and cause yeast hand, is murder may help prevent grapefruits) and unclog things.
overgrowth. on your cervix. uterine cancer too. green tea.
G y n o V i s i t K n ow - H ow
to avoid feeling body shame. But

a doctor's appointment isn't the
same thing as joining the Army;
no one is going to force you to
do anything. An accurate weight
is valuable for ID’ing medical
problems, but it’s much better to
come and skip the weigh-in than
not to come at all. Your best bet for
avoiding a discussion about your
weight? Start with “I know I need
to lose weight, but since we have
a limited amount of time, I’d prefer
to talk about my other health
concerns today.” Then whip out
your list and go for it. If a patient
declines to be weighed, I’ll ask
for a ballpark figure. Reasons we
will need your weight: Pregnancy,
certain medications, and surgery
require an accurate weight.
TRUTH #3
You need a
pelvic exam even
While a pelvic exam is a very routine exam for ob-gyn when it’s not a
Lauren Streicher, M.D., it’s anything but routine for her Pap test year.
patients. “You can quit worrying about whether you're Women across the country
waxed or got a pedicure,” she says. “As a gynecologist, my celebrated when it was decided that
only expectation is basic hygiene—a shower or bath during a Pap test was no longer required
the previous 24 hours is appreciated.” Here are her three every year (for low-risk women),
other truths for women when they’re sitting in the stirrups. which made it seem that they
could skip the annual visit to the
TRUTH #1 an unsatisfactory result. And if gynecologist. I hate to burst your
You can be your bleeding is unscheduled or balloon, but a Pap test screens only
examined even if abnormal, it’s beneficial for your for cervical cancer. It’s not a screen
you’re bleeding. gynecologist to be able to see for uterine, ovarian, vulvar, or vaginal
You scheduled your annual where it’s coming from. There are cancer or for incontinence, fibroids,
gynecologic exam four months exceptions, but if in doubt, ask; sexually transmitted infections,
in advance and told your boss Don’t assume you have to cancel. pelvic organ prolapse, hormonal
you needed the morning off— changes, or ovarian cysts. A Pap
but now your period has arrived TRUTH #2 test does not screen for sexual
three days early. Do you need to Getting weighed problems or provide contraception.
reschedule? In general, no. A Pap is not required. In other words, if you are the proud
test can be done unless bleeding Some women prefer owner of a vagina, vulva, cervix,
is really heavy. The use of not to be weighed because they uterus, or ovaries, you benefit from
lubricant prior to a Pap is actually don’t want to get lectured—and a gynecologic exam every year even
a much more common reason for they might skip a doctor visit just if you don’t need a Pap test.
F i ve Wa y s t o
Get Relief From PMS
she can learn the exact pattern

of her particular symptoms, she
can try to plan around them.”
3 AVOID EMPTY CALORIES

Many women crave sweets while
fighting PMS, but McAllister says
these simple carbohydrates start
a vicious cycle. “Sugar cravings
lead to eating highly refined
carbohydrates, which leads to a
rapid spike in your blood glucose
level. This leads to overstimulation
of the pancreas and a release of
insulin, which drives blood sugar
levels to below normal, which
results in feelings of hunger,
Think of it as biological warfare, their battles played out on the fatigue, irritability, and cravings
fields of a woman’s body and mind. Once a month, about two for more sugar. Ultimately, this
weeks before she begins to menstruate, the opposing armies— ends in weight gain,” she says.
estrogen and progesterone—begin to amass. These female
hormones, which regulate the menstrual cycle and affect a 4 FILL UP ON FIBER
woman’s central nervous system, normally work in tandem. It’s Luckily, there’s an easy way to
only when one of them tries to outdo the other that trouble looms. break this cycle, adds McAllister.
Some women escape the conflict altogether, their hormones Just substitute whole grains and
striking a peaceful balance. Others are less fortunate. Though complex carbohydrates with plenty
they take many shapes and sizes, the more than 150 symptoms of fiber, found in vegetables,
that can occur during this period are categorized as beans, and whole grain bread, in
premenstrual syndrome, or PMS. Here are ways to fight back. place of nutritionally empty foods.
“When women satisfy their
1 EXERCISE moving, ideally at least 30 minutes carb cravings with complex
Many experts agree that a day, most days of the week.” carbohydrates that are high in fiber,
exercise may be your best PMS like a bran muffin with a small
prescription. “Not only does it help 2 TRACK YOUR SYMPTOMS handful of nuts, they can satisfy
reduce the negative effects of any Step one is realizing and accepting their cravings without triggering
emotional stress, but it also boosts the fact that you actually have PMS. the destructive cycle,” she says.
the levels of mood-elevating And Susan G. Kornstein, M.D.,
endorphins, helps regulate a professor of psychiatry and 5 CUT THE CAFFEINE HABIT
fluctuating blood sugar levels, obstetrics-gynecology and executive You may want to cut back a bit
controls appetite, and prevents director of the Institute for Women's on the morning coffee while
weight gain,” says Rallie McAllister, Health at Virginia Commonwealth experiencing PMS symptoms,
M.D., a board-certified family University in Richmond, says that says McAllister. “Caffeine can
physician in Kingsport, TN. the easiest way for a woman to stimulate the adrenal glands
The type of exercise you choose do that is to “chart her symptoms and trigger the production and
really isn’t that critical, adds daily over two menstrual cycles release of stress hormones,
McAllister. The key is to get yourself to confirm that she has PMS. If making PMS symptoms worse.”
WHEN
YOUR
PERIOD
So Long, DOESN’T
Monthly COME
Reasons other than
pregnancy can
Misery cause a period to
go MIA.
U s e thes e tricks to d ea l with —
Cycle Length
a nd i n some ca s es perma nently g et Your period may not
ri d of— pa i nf u l sym ptom s. come on the same
date every month, says
Menstrual Bloating Lonna Gordon, M.D.,
Migraine Avoid cruciferous an adolescent medicine
It’s from a hormonal veggies like broccoli specialist in Orlando.
imbalance, says Paula and cauliflower, “It’s normal to have
Hillard, M.D., an ob-gyn professor which are high in fiber and can anywhere from 21 to 35
at Stanford University. To help, cause the gas that’s inflating days between periods,”
drink water, don’t skip meals, and you, Hillard says. Also pass on she says. “To figure out
ask your doc about magnesium foods heavy in salt, which causes your schedule, download
or a hormonal treatment. your body to hoard fluids. an app like Clue.”
Acne Stress
Bleeding Gums
Here's a secret: Financial problems,
Seeing red in places
Add flax seeds and sick family members,
other than down
cilantro to your meals and insomnia can
below? Experts believe
for a week—on top of salads, interfere with your
progesterone in the second half of
in smoothies, or tucked into a cycle. Stress hormones
your cycle may be to blame. Still
sandwich. They flush acne-causing can disrupt that same
brush (gently!), and apply a cold
estrogen from your system. signal your brain sends
compress externally to ease pain.
that it’s time for your
period, Gordon says.
Sore Boobs Cramps
Add a cup of Epsom Eating foods rich in
Too Much Exercise
salts to a bath and omega-3 fatty acids
Gordon says a big
float on your back. (avocados, salmon)
change in your fitness
The feeling of weightlessness can help make more hormones
routine may lead to no
soothes achiness. Also, try to to relax the achy area. For a fast
period. If you’re burning
cut out caffeine—it ups the fix, heat up a hot-water bottle and
calories and not getting
formation of fluid-filled cysts, press it against your stomach.
enough nutrition,
which can lead to sensitivity. It helps calm uterine muscles.
your body goes into
survival mode and stops
certain functions.
Figuring
Out Fibroids
Consider Taking Action
if menstrual bleeding is so
heavy that you change your
tampon more than every
two hours and structure your
calendar so social plans won’t
coincide with your period.
Definitely Take Action
if you’re anemic as a result.
UNCOMFORTABLE
PELVIC PRESSURE
Fibroids are often microscopic,
but they can also grow to the size
of a peach or even a beach ball.
Consider Taking Action
if you feel the need to urinate even
when your bladder is empty, you
can feel the fibroids by resting your
hand on your belly, or strangers
ask you when the baby is due.
Definitely Take Action
if your fibroids are causing urinary
obstruction or are growing
very rapidly, especially if you’re
past menopause.
Every day hundreds of women
are diagnosed with uterine PAIN
fibroids, noncancerous growths Fibroids often cause serious
that are the most common type discomfort when some of their
of pelvic tumor in females: tissue dies off; severe cramps
Up to 80% of reproductive-age can also be brought on by heavy
women have them. Fortunately, bleeding and the passage of clots.
you usually don’t need to do Consider Taking Action
anything about fibroids. But if the pain gets in the way of
when is it time to take action? your daily life.
Here’s the lowdown on the Definitely Take Action
most important symptoms, as if there’s so much pain that
well as when you should you can’t function unless you
consider treating them and take a narcotic.
when you definitely should talk
to your doctor about different
treatment options. INFERTILITY
Fibroids can potentially block
a woman’s fallopian tubes or
BLEEDING prevent implantation, but it can
A fibroid’s location—not its be challenging to figure out
size—is key to whether you’ll whether an infertility issue is
have heavy bleeding during your caused by fibroids or another
period. A plum-size fibroid on factor (such as ovulatory
the outside of the uterine wall dysfunction related to age).
is usually asymptomatic, but Definitely Take Action if
one the same size pushing into you have fibroids and are planning
the uterine cavity can create to conceive. Consult a fertility
a Niagara Falls–level flow. expert to figure out a game plan.
SPOTLIGHT ON
your ovaries
What They Do helps keep hormones, and
Sure, they house your thereby your period, regulated
microscopic eggs, but these and can help ease PCOS
fig-shaped sacs that lie on symptoms (more on that next).
either side of the uterus
also produce the hormones They Can Run
estrogen, progesterone, Into Trouble
and testosterone. These go If a follicle doesn’t rupture to
coursing through your body release an egg, it can swell
to keep your reproductive with fluid and develop into a
system healthy and cyst. Most cysts are small and D I D YO U
contribute to bone, muscle, painless, and you’re unlikely to KNOW?
and brain development. know you have one until you get
a pelvic exam. They usually go
Keep Them Healthy away on their own and are rarely
A woman's
There are three easy ways precursors to cancer. In some risk of getting
to keep your ovaries in tiptop people, though, a cyst may ovarian cancer
shape. First, get an annual pelvic cause abdominal pain, a during her
exam, which can help your feeling of belly fullness, and
doctor catch issues like cysts irregular periods. Polycystic lifetime is
and tumors that often don’t ovary syndrome (PCOS) is about 1 in 78.
cause symptoms. Also, don’t another condition that can arise.
smoke: Chemicals in cigarette Characterized by symptoms
smoke damage the genetic like acne, weight gain, irregular
material eggs are made up of periods, and excess body-hair
and cause them to die off faster; growth, it means your ovaries
this can lower fertility or bring produce too much androgen
on menopause earlier. Finally, hormone; this keeps follicles
maintain a healthy weight—that shut, spurring cysts to form.
MENOPAUSE
BY THE
NUMBERS
4
NUMBER OF YEARS
you’ll typically
experience
perimenopause,
when the symptoms
start as levels of
estrogen in your
body decline
HERBAL
HOT FLASHES
28
PERCENTAGE RISK
of developing
depression during
Perhaps the most common perimenopause and
complaint about menopause menopause for
revolves around the dreaded women, according
hot flashes. These waves of to a study in
heat that start in the chest and the journal
spread to the neck and head Psychological
leave women sweaty, hot, Medicine. For those
flushed, and irritable. Here’s a who experienced
tasty tip to help combat depression before,
the risk was 59%.
75
the problem.
sage
TRY: Sage Iced Tea
Studies find that the popular herb
sage can reduce the frequency of
hot flashes. Steep a Tbsp of the
herb—dried or fresh—in
8 oz of water for 5 to 10 minutes. PERCENTAGE
Strain, chill, and drink. of women who
—Danielle Miller, experience hot
naturopathic doctor, Seattle flashes during
menopause
FOOD FIXES
ea t i t u p!
Managing
Erratic
Cycles
If you’re used to your
period coming like
clockwork, it can be
very frustrating when
the train doesn’t show
up on time. If you start
to notice that your
cycle has become
consistently out of
whack, it's time to book
an appointment with
your ob-gyn. Menstrual
irregularities should not
pick a plum be blown off, as they
The next time you’re strolling could signify potentially
through the produce aisle, you serious uterine health
may want to reach for these and fertility issues.
juicy summer stone fruits. In For example, if you
addition to containing vitamin miss three or more
K (which may have a protective associated with an increased periods in a row (and
effect against developing risk of BV, while women with aren’t perimenopausal,
breast cancer), they are also a higher folate, vitamin A, and pregnant, or taking
very good source of vitamin C, calcium intake may decrease hormonal contraceptives),
which some studies indicate their risk of severe BV. this may indicate a
may also lower a woman’s risk hormonal imbalance. If
of breast cancer. But a word eat beans for your period is abnormally
heavy or achy or you
of caution for those who’ve endometriosis have spotting, you could
already been diagnosed with To help fight the pain caused
the disease: Research suggests have fibroids (which
by endometriosis—a condition
that vitamin C may interfere are benign growths
in which the lining of the
with some treatments and inside or outside the
uterus grows on the outside
decrease their effectiveness. uterus), endometriosis
of the organ—it’s helpful to
(a condition in which
consume a nutrient-dense,
the uterine lining grows
avoid bacterial plant-based diet chock-full of
outside the uterus),
vaginosis vitamins and minerals. Beans
an abnormal buildup
Suffering through the symptoms are a rich source of fiber, which
of tissue, or possibly
of BV, an imbalance of bacteria research shows can help lower
uterine cancer. Even if
in the vagina that can cause estrogen levels, improving
you’re steady Eddie and
abnormal vaginal discharge, endometriosis symptoms. One
you never miss a month,
itching, or odor is no picnic. review of studies in the journal
be sure to keep up your
But the foods you eat can Reproductive Biomedicine Online
yearly gyno check-ins so
make you more or less likely to found that women who ate
your doc will be able to
come down with the condition. foods rich in fiber and omega-3
detect early signs of any
A study of more than 1,500 fatty acids had a protective
problem before it gets
women from the University effect from endometriosis that
out of hand.
of Alabama found that foods people who ate red meat, trans
that are high in dietary fat are fats, and coffee did not have.
your
y OUR LIVER IS A GLANDULAR ORGAN THAT

FILTERS THE BLOOD THAT COMES FROM THE
DIGESTIVE TRACT, AND THE KIDNEYS FILTER
WASTE OUT OF THE BLOOD AND PASS IT OUT
OF THE BODY AS URINE. You may have heard less
about the roles your liver and kidneys play in your
body than those of some of your other organs, but
both your liver and kidneys help naturally detoxify
your body. Keeping them happy and healthy is easier
and more effective than following any kind of total-
body cleanse.
li ver & k idneys
Detox
Your Body
Naturally Here’s what shaped organs, which sit kidneys lose a little
you should toward the back of your bit of their filtering
k now ab out t wo abdomen, it is scrubbed power. “By itself, that
of cellular waste almost never causes
of your products that could problems,” says Donna
major c leansing harm your body. They Hanes, M.D., a clinical
organs . also put out hormones associate professor
that control red blood at the University of
cell production, vitamin Maryland School
D, and blood pressure. of Medicine. But
1 You don’t even When they are unable to hypertension, extra
have to drink filter your blood (which weight, and blood sugar
alcohol to harm can happen as you grow issues can impact their
your liver. older or if you have some effectiveness. Here’s
Booze gets all the bad kind of an infection or how to avoid trouble:
publicity for damaging other kidney damage) • Keep your BP in
your liver, but it or fail to properly a healthy range
certainly is not the only produce hormones, through exercise and
substance you ingest your blood pressure a nutritious diet.
that can cause you some numbers can soar. • Drink plenty of water
trouble. Junky good- to help flush out
time foods (saturated 3 Your liver excess minerals
fat, refined carbs, red regenerates. that can create
meat), combined with It’s the only organ in kidney stones.
any weight gain (well, the human body that • Don’t smoke or drink a
hello there, “quarantine has the capability to lot of alcohol. Smoking
15“), can lead to non- grow back. And the can slow blood
alcoholic fatty liver healing powers of flow, while alcohol
disease (NAFLD). This your liver don’t stop dehydrates the body.
buildup of fat wreaks there either: A single • Avoid long-term use
the same havoc on your month without booze of painkillers. After
liver that alcohol does, tames inflammation, 10 days, aspirin
possibly leaving you while losing 5% of and ibuprofen can
with inflammation and your weight can reduce limit blood flow to
scarring. Shockingly, liver fat by 30%. the kidneys and
NAFLD can develop in cause harm.
as little as six weeks if 4 High blood • Treat a urinary tract
you really overdo it. pressure, obesity, infection (UTI) right
and diabetes can away. It could make its
2 Your kidneys cause serious way up to the kidneys,
detox your blood. kidney issues. creating scarring,
As your blood passes Every year after your and raise your risk
through these two bean- 30th birthday, your for kidney disease.
5 Your liver 6 It also stores to your large intestine
cleanses itself. nutrients. to be eliminated.
You don’t need This three-pound food
an activated-charcoal processor takes the 7 Cirrhosis is
smoothie or a carbs, protein, fat, deadly.
beet-juice detox vitamins, and minerals Cirrhosis occurs when
cleanse to do it. Your your small intestine your liver is permanently D I D YO U
liver naturally gets is done digesting and injured and scarred KNOW?
itself back in working packages them into from long-term damage
order if you move the forms your body can use due to alcohol abuse, Remove as
heck out of its way. (such as glycogen—fuel hepatitis, or obesity. And
A month or so without for your muscles—and once your liver doesn’t
much as 75% of
alcohol can reduce triglycerides, which function properly, the your liver, and
the fat storage in the are fatty acids). It rest of your body begins it can grow
liver. You can undo also stores nutrients, to fail, too. Although back to its
some of the fat that hanging on to what you cases vary, typically
causes NAFLD by don’t use right away cirrhosis occurs after
normal size in
cleaning up your diet so you can dip in later 10 years of heavy just a few
and reducing portion when you’re running on drinking. Damage weeks.
sizes: Losing 5% empty. Plus, it filters cannot be reversed,
of your weight can out any irritants you but abstaining from
reduce fat in your liver accidentally ingest and alcohol can prevent
by up to 30%. sends your body’s waste additional impairment.
li ver & k idneys
Q&A
Can eating
too much
protein
hurt my
kidneys?
High-protein fad diets
are all the rage for
weight loss, but there’s
TEST YOUR DRINK KNOWLEDGE

a serious drawback to
them: Research
suggests that a
super-high protein diet
can boost your risk of Are you reaching for the bottle without knowing anything about
developing kidney alcohol? Score yourself 10 for every right answer.
disease or stones. This
1 The maximum recommended ANSWER : How do your measurements
isn’t the first time
alcohol consumption per week compare with actual ones? Give
researchers have found
is 7 drinks a week for women yourself 10 points if you’ve successfully
fault with high-protein measured 25 ml for a single spirit or
and 14 for men. What does a
plans. There’s been a 125 ml for a glass of wine.
serving actually look like?
rise in the incidence of
A 3 x 175 ml glasses of wine
kidney stones—and the 4 How many drinks does a
American Academy of B 6 x 175 ml glasses of wine
woman need to drink a week
Family Medicine C 10 x 175 ml glasses of wine to be a “heavy” drinker?
released a statement ANSWER : (A) Three glasses of 13%
A 8 B 14
linking this to the wine tallies up to seven units.
C 18 D 21
popularity of diets high But spread these out: Never drink
all your units in one sitting. ANSWER : (A) Knocking back more
in animal protein, says
than three drinks in a day, or more
Janet Brill, Ph.D., R.D.,
2 Heavy drinking can damage than eight in a week, means you’re
a Philadelphia-based
organs besides your liver… a heavy drinker. Men can consume
nutritionist. Animal
a bit more, but that’s generally
protein produces A True
because they weigh more. Being
an acidic environment B False able to distinguish “moderate” from
in the body, increasing ANSWER : (A) Heavy drinking for a long “heavy” drinking is the first step to
the formation of kidney time can shrink the brain, which understanding whether you have
stones and leeching can cause problems with your your drinking habits under control.
calcium from bones, memory, sleep, and mood. Cutting To cut down, make sure you have
says Brill. “Plant down could help reverse, or several drink-free days each week.
proteins don’t have prevent, some of the damage.
the same effect,” she How did you score?
says. So eat lots of 3 Do you know what a 30–40 Well done! You have a
fruits and vegetables serving of alcohol looks like? good basic knowledge of booze.
because they’re Get hold of a glass or cup and, with 20–30 Surprised by the
high in potassium water, pour yourself a measure as if you answers? It might be time to
(and the nutrient can were fixing your favorite drink at think about what you drink.
help protect against home. Now pour the water 0–10 It’s time to get
kidney stones). into a measuring jug. more alcohol aware.
RE A L I T Y C HE C K
YOUR LIVER ON ALCOHOL

Who doesn’t love a celebratory drink from time to time?
But be careful not to overindulge.
1 THE FIRST SIP OF BOOZE . . .

When you have a drink or two, your
liver kicks into gear and performs
triage: It transforms the alcohol in your 3 NOW YOU’RE
martini into harmless water and carbon PIGGING OUT
dioxide, which you then pee out or You’ve tied one on, and
exhale. It also holds on to anything it now you’re craving
can use, like the antioxidants in wine or diner food. But foods
the carbs in beer. The whole process that contain saturated
is a no-brainer for the liver, but the fat, refined carbs, or
metabolism of alcohol creates fatty processed red meat
acids along the way, which get stored can lead to weight
as triglycerides—a kind of cholesterol— gain, which can lead to
until your body can use them up. nonalcoholic fatty liver
Typically, if you eat and drink reasonable disease (NAFLD). “It’s
amounts, it will use them just fine. estimated that up to 30%
of the U. S. population
has NAFLD, and there
aren’t symptoms, so
people usually don’t
know and aren’t doing
2 A FEW MORE anything to reverse it,”
DRINKS. . . says Mazen Noureddin,
“If you binge, then binge M.D., director of the Fatty
again and again, your Liver Disease Program at
liver gets shocked each Cedars-Sinai. Meanwhile,
time and can’t recover,” that fat is wreaking the
says Christopher Koh, same havoc alcohol
M.D., a researcher at does—inflammation and
the National Institute of eventual scarring—but
Diabetes and Digestive without the libations.
and Kidney Diseases.
The more you drink, the
more your liver shuffles
those triglycerides into
the “burn later” pile, until
the pile is so big that
your liver can’t cope. This
causes inflammation and
kills off liver cells, leaving
scar tissue in their place
(and can lead to cirrhosis,
a chronic and sometimes
deadly liver disease). Not
good. Just three evenings
of heavy drinking a week
can initiate inflammation,
if each outing involves
more than five servings
of alcohol in two hours.
li ver & k idneys
T h e 411 o n
K i d n ey D i s e a s e
most susceptible. Being
over 60 is also a risk
factor, as kidney function
declines with age.
How to
Detect it
Monitor your urinary
tract infections.
If you’ve ever had a UTI,
you know the symptoms
that come with it: a
burning sensation when
you pee, and the need
to go all the time. While
kidney infections are
rare in otherwise healthy
people, most do start
off as a UTI. “As soon as
you start having other
symptoms [besides
burning, frequency, and
urgency], that’s when you
worry it might be moving
beyond the bladder,” says
Staci Leisman, M.D.,
internist and nephrologist
at Mount Sinai Hospital.
Pay attention to back,

It’s not something we read about a lot, but side, or groin pain.
chronic kidney disease affects an estimated 37 Your kidneys are located
million people in the United States. And what’s deep against the back
really surprising: As many as 90% of people muscles in your upper
with the condition don’t even realize that they abdominal area, so it’s
have it. Find out more about what it does, if common to experience
you’re susceptible, and how you can avoid this pain in that region. “If
potentially deadly disease. I’m examining you, I’m
going to first tap you
What It Is heart problems, anemia, on the back where your
The kidneys filter blood and bone weakness— kidneys are and people
to produce urine, regulate and can ultimately with a kidney infection
blood pressure, and help cause kidney failure. will likely jump right off
make red blood cells. the table from the pain,”
Disease in these organs Who Is Most says Leisman. “That’s
affects the body’s ability at Risk because your kidneys
to filter impurities and People with diabetes, are in a capsule where
excess water from the high blood pressure, and there’s not a lot of space,
blood. Uncontrolled a family history of the so if it gets inflamed at
kidney disease can lead to disease are the ones all, it’s incredibly painful.”
SMART STRATEGIES TO
PREVENT KIDNEY STONES
Passing a kidney stone is an incredibly painful
experience best avoided. Here’s how they develop and
how to help prevent them. D I D YO U
KNOW?
Drink plenty of water. hour jogging changes how your
Staying hydrated is great for body handles dietary minerals
Kidneys keep
your body in so many different in ways that lower your the electrolytes
ways—including avoiding chances of developing a stone. in your blood
kidney stones. These hard
Amp up your
in balance.
deposits are typically made up
of calcium, oxalate, and other calcium intake. Too little
minerals that are absorbed Because kidney stones usually of certain
from food and excreted through form from calcium, doctors minerals can
used to think that avoiding this
your urine. When urine gets too
mineral could prevent them.
cause
concentrated because you are
dehydrated, those minerals can Now they know dietary calcium cramping,
crystallize to form these painful may actually help protect against twitching,
pebbles. Make a point to drink stones by binding with oxalate muscle
six to eight 8-ounce glasses of in the intestines and preventing weakness, and
water every day to help keep it from reaching the kidneys.
your urine diluted.
foot and ankle
Go easy on the protein. swelling.
Get moving. Experts say too much dietary
Light exercise can cut your risk protein can create an ideal
by more than 33%, according environment for kidney stones
to a study in the Journal to flourish. Try to cut back on
of the American Society of your meat intake, and keep
Nephrology. Three hours a your Greek yogurt bingeing to a
week spent walking or one minimum.
li ver & k idneys
ginger
HERBAL
functions too, including
LIVER helping to protect

your liver from
HEALTH
toxins. Ginger
root contains
powerful
Help to keep your compounds, such as
body’s largest gingerols, that help fight
internal organ happy, inflammation and
healthy, and protect against
functioning at cellular damage.
peak performance. And published
studies done on
animals have found
Go for Ginger
that ginger may help
Forget about how protect the liver from
delicious it is: various liver diseases,
This medicinal root has including drug-induced
a multitude of liver injuries and
health-boosting toxic hepatitis.
FOOD FIXES
ea t i t u p!
people who drank one or more

servings of sugar-sweetened
soda a day had a 23% higher WHAT IS
risk for kidney stones than HEPATITIS?
coffee and those who drank less than Hepatitis is an infection
kidney disease one serving a week. Drinking of the liver, often caused
Here’s some great news for other beverages instead could by a virus. The most
morning joe lovers: If you've have a very desirable outcome, common types (heps
been diagnosed with kidney though. The study authors also A, B, and C) share
disease but rely on your morning found that those who drink these symptoms:
fix to get you going in the coffee, tea, and orange juice
iDark urine
morning, you don’t need to are less likely to develop the
give it up. But as with so many painful stones. Hydration is iYellowing of skin and
things, moderation is key. The beneficial for people with kidney whites of the eyes
National Kidney Foundation stones, so reaching for water iLow-grade fever
recommends that you limit your all day is always a great idea. iLoss of appetite
consumption to fewer than
iFatigue
three cups of coffee a day. Also, protect against
pay attention to what you’re iFeeling sick to
fatty liver disease
adding to it. Avoid adding any your stomach
Adding more potassium to
creamers that contain chemical your diet may help protect iStomach pain
phosphates, which are easily against non-alcoholic fatty iPale or gray poop
absorbed by the body and liver disease (NAFLD): A
should be limited for people iAching joints
study published in the journal
living with kidney disease. Clinical Endocrinology found Hepatitis A will generally
that patents with NAFLD had clear up on its own with
skip the significantly lower potassium rest, and you should
sugary sodas levels than those who did not avoid alcohol and certain
Here’s another reason for have the liver condition. Sweet medications. Hepatitis B
you to consider putting your potatoes are a good source of and C are more serious
sugary beverage habit to rest: this mineral, and shopping for conditions that can
Research shows that drinking the purple variety of this veggie lead to liver damage or
large amounts of sugary sodas may be even more beneficial: A failure, and even death.
and fruit drinks may raise your 2020 study in the journal Food
odds for developing kidney & Nutrition Research found
stones. A study of nearly that purple sweet potatoes
200,000 people tracked for may have even more protective
more than eight years found that effects against the disease.
your
y OUR SKIN IS A THIN LAYER OF TISSUE THAT

FORMS THE NATURAL OUTER COVERING OF
THE BODY. And caring about its appearance
doesn’t make you vain: You can want to protect
yourself from skin cancer—and still embrace your
wrinkles and laugh lines. Our skin is one of the only
organs that’s visible to us, so we pay attention to its
changes in a more keen way. (And that’s a great
thing!) Maybe that spot that wasn’t visible yesterday
should be looked at before it becomes deadly. Maybe
those crow’s feet you spotted in the mirror popped up
because you’ve spent so much of your life feeling
happy and laughing. Skin should be loved and lived
in—not picked apart. We’ve got the tools and tips
you’ll want for a smooth ride.
sk in
Protect
and block a pore, it’s
a blackhead; these
spots are often
larger and darker.
Treat them right: As
tempting as it may be,
Your
don’t ever squeeze
them—it can cause
scarring. A pore-flushing
cleanser with salicylic
acid can help minimize
the appearance of
Body’s
sebaceous filaments and
blackheads. Prescription
retinoids or laser
treatments can also make
them less noticeable.
Neck:
Largest
Don’t forget about me
We give our faces all
sorts of TLC, but our
necks are so often
overlooked. The skin
on our throats is crying
Organ
out for some attention;
it’s thinner than the
outer layer that covers
your face, but it is
frequently exposed to
the sun. That makes
it more vulnerable
Learn how collagen loss. Before to collagen-sapping
you go to sleep at ultraviolet light damage,
to love the s k in
night, use a serum or which can make the
you’re in. moisturizer that contains skin here appear saggy,
hydrating ingredients like crepey, and red.
ceramides. To address Treat it right: Even if
existing wrinkles, you’ve seen it on the
Forehead: use a facial product store shelves, you
Keep deep lines at bay that contains retinol, don’t need a neck-
One of the best things which helps stimulate specific cream. Just
about your face is how collagen production. slather the anti-agers
expressive it is. But every you use on your face
time you smile, frown, Nose: (retinol, peptides, SPF)
or scowl, lines show up. Spotting the spots on your neck too.
When you’re younger, Show of hands: Who’s
there’s enough collagen spent extra mirror time Lips:
to help your skin bounce examining the tiny black Moisture needed
back. But sun exposure dots on her nose? The skin on your lips
and the passing of time They’re often sebaceous sports very few oil
both degrade collagen filaments, hair-like glands, which is why
and elastin, which structures that channel lips can dry out and
allows those expression oil from the pores to chap so easily. They’re
lines an opportunity keep skin soft. Your nose also exposed to lots
to set up shop. is affected because the of sunlight. (Yes, skin
Treat it right: You T-zone has the most oil cancer can happen
shouldn’t ever stop glands (very oily skin here too. And here’s
smiling, but it’s wise to types may contain more). a fun fact: Your lower
slather on SPF to help When oils mix with lip is 12 times more
prevent some of the dead skin and bacteria vulnerable than your
upper lip because it skin bumps that dot the Treat it right: If you glycolic acid. Moisturize
protrudes more.) backs of your arms. notice a cluster of knees and elbows
Treat them right: Treat them right: pimples on your body with a glycolic acid– or
When lips get dry, the Keratosis pilaris (your chest is another urea-based cream to
first thing you want to isn’t curable, but it prime zone), cleanse break down dead skin.
do is lick them. Resist is treatable. Derms the area with a body
that urge—or at least recommend using wash that contains Legs:
swipe on a lip balm with an exfoliating cream an exfoliating and Shave less
SPF right afterward. containing urea, antibacterial ingredient As if you really needed
Otherwise, the skin will ammonium lactate, or like benzoyl peroxide a reason to take a few
dry out even more when alpha hydroxy acids three to four times days off from shaving:
the saliva eventually to thin skin out and a week. Then use an folliculitis. These red
evaporates. That smooth its texture. exfoliating body scrub bumps sometimes
rumor about becoming But go easy on the once or twice a week to happen when razor
physically dependent exfoliation. Too much help keep pores clear. blades injure the longer,
on lip balm? Total myth. friction from loofahs, deeper follicles found
The structure and exfoliating gloves, Elbows & Knees: on the legs, allowing
function of your lips don’t or scrubs can cause Smooth them out bacteria in. The skin here
change in response more angry redness. When you put your can also dry out as you
to lip balms, though elbows on your desk at get older (thank those
mentally you may crave Back: work or your knees on hormonal changes), so
that super-soft feeling. It’s an oil hot spot, too the floor at yoga or on the moisturizing is key.
Your back contains a lot ground while gardening, Treat them right: Hold
Arms: of oil glands. So when the pressure and friction off on shaving, and use a
Battle roughness oil and bacteria build can cause skin there to benzoyl peroxide–based
As if plain ol’ dry skin up, say under a sports thicken to protect itself. body wash to kill bacteria
weren’t bad enough, bra, this can plug the Treat them right: and reduce inflammation.
winter is bad for keratosis hair follicle leading to Suds up regularly with If dryness is your issue,
pilaris, a.k.a. the chicken- the dreaded back acne. a cleanser that has slather on a rich cream.
sk in
8 SUN MYTHS BUSTED

Educate yourself about that giant ball in the sky before
you go out to soak up your daily vitamin D.
MYTH A tan gives you

a healthy glow.
Sorry, ladies, you're probably
a dip in the pool or the ocean,
any sunscreen you use—
regardless of what it says on
not going to want to hear this: the label—should be reapplied.
A golden-brown tan is not the Otherwise, every two hours
status symbol for a summer well is the general rule to top up.
lived. It’s actually a sign of skin
damage that puts you at increased
risk for skin cancer, premature
wrinkles, and dark spots.
MYTH Sun cream only
needs replacing
when it runs out.
Definitely not true. Sun lotions
MYTH Most sun damage

happens to you
during childhood.
and sprays have sell-by dates on
the label that need checking. They
usually last about 12 to18 months
Sure, you probably had more after opening and then the
leisure time to spend outdoors protective benefits begin to fade. DARKER SKIN &
as a kid, but whenever you SUN SAFETY
expose your skin to the sun
and get sunburned or a tan,
you’re incurring damage
MYTH You don’t need
protection on
cloudy days.
If you think you can
skip the SPF if you’re
a person of color, think
that builds up over time. As many as 80% of the sun’s again. Without it, you’re
harmful UV rays can reach skin susceptible to both
MYTH Melanoma only

affects your skin
The term is nearly synonymous
through the clouds. They can
even penetrate when it’s raining.
wrinkles and skin cancer.
Although darker skin has
more melanin—pigment
with skin cancer, but that is
not the only organ it affects.
Melanoma can also develop in
MYTH A good dollop is
enough.
The likelihood is you’re not
that protects against UV
rays—it’s like wearing,
at most, SPF 15. If
your eyes, so be sure to always applying nearly enough
you’re tempted to skip,
wear sunglasses on bright sunscreen. Studies show that
days and carefully apply sun people only apply 40% to 50% consider that people
cream to your closed eyelids. of the amount they should. Two with darker complexions
tablespoons per application are often diagnosed
MYTH Once-a-day sun is the recommended amount with skin cancers

cream doesn’t for the average woman. If at later stages. That
need reapplying. you’re spending all day in the lost time can matter.
If you are swimming, sweating, sun, you should use around The average five-year
or toweling yourself dry after half of a 200 ml bottle. melanoma survival rate
for Black Americans is
69%, versus 94% for
Caucasians. Even if your
THE NUMBER OF skin tone is the farthest
PEOPLE WHO WILL thing from fair, use a
broad-spectrum SPF
GET SKIN CANCER 30+ daily.
BY THE TIME THEY
PERCENT ARE 70 YEARS OLD
DECODE THE
SUNSCREEN
LABEL
Using SPF daily is your first line of
defense against wrinkling, age spots,
and skin cancers like melanoma
and different types of carcinomas.
Exposure to ultraviolet rays has
been shown to break down the
proteins, collagen, and elastin that
plump your skin and make it more
springy. But do you know what
D I D YO U
to look for on the label? Here’s a KNOW?
shortcut to figuring it out.
You can burn
SPF
in the first few
UPF
Sun Protection Factor. Ultraviolet Protection Factor.
minutes of
A measure of how much solar A measure of the amount of UV being in the
energy is required to produce radiation a fabric can block. sun, so it’s
a sunburn. It refers only to
protection from UVB rays. CHEMICAL SUNSCREEN
best to apply
One whose ingredients sun cream at
UVB penetrate the skin and act least 30
Shortwave rays from the sun.
If you get a sunburn, these are
as a filter against UV rays. minutes before
Ingredients include oxybenzone,
the primary culprits. The most avobenzone, octisalate, octocrylene, going outside.
significant amount of UVB hits homosalate, and octinoxate. This allows
the U.S. between 10 a.m. and
4 p.m., April to October.
Some people prefer chemical it to absorb
SPF for its non-chalky finish.
into the skin.
UVA PHYSICAL SUNSCREEN
Longwave rays from the sun. One whose ingredients sit on
They are the main cause of photo- the skin, forming a layer to
aging and also cause skin cancer. deflect UV rays. Look for mineral
ingredients titanium dioxide and zinc
BROAD SPECTRUM oxide. It’s best for sensitive skin.
Sunscreen designed to protect
against both UVB and UVA rays.
sk in
SKIN CANCER SPOT-CHECK

Detecting skin cancer means watching your spots, but it’s tricky
because as you age, your skin naturally develops more benign
freckles, tags, and beauty marks. Some of these, such as moles,
can morph into cancer. Don’t panic if you see something new, but
remember your ABCDE’s. If the spot in question…
A Is Asymmetric
B Has a Bumpy border
C Has more than one Color
D Has a Diameter longer than six millimeters
E Has Evolved or changed shape or color…have a skin
doc take a look ASAP.
And get a full-body mole exam annually—more frequently if

melanoma runs in your family—to catch any problems early.
SKIN BY THE
NUMBERS
0.05mm
THE THICKNESS
of your eyelids.
They’re super
delicate!
40
SPOTLIGHT ON
wrinkles
PERCENTAGE OF PEOPLE
who suffer from They Are a Natural aging sooner, while Black and
keratosis pilaris, Part of Aging brown people may not develop
bumps on the backs As we get older, skin loses wrinkles until a decade later.
of the arms. It’s a elasticity and produces less
genetic condition collagen (a fiber that gives Put It Out
that happens when skin more strength), leading Not lighting up helps prevent
the skin grows too to fine lines and wrinkles wrinkles. They may not show
thick around hair around the eyes, forehead, up in smokers until later in life,
follicles. mouth, and even your neck.
but one study of nonsmokers
and former and current
30
The Deal With
smokers found evidence
Expression Lines
Those little crinkles appear of “microscopic superficial
when you smile because wrinkling” in current smokers
muscles are attached directly who were under 40 years old.
to skin in this area of your
face. That’s different from, say, Prioritize Sleep
MINIMUM SPF your arm, where the muscles
Our skin switches into healing
YOU SHOULD USE attach to bones, not skin.
mode when we doze off at
to protect your skin. Biceps wrinkles? Not a thing.
night—increasing skin-thickening
But one study found cell turnover, collagen production,
that using SPF 70 Your Genes Matter
While genetics do play a role, and blood flow for faster
or higher may cell turnover. “There isn’t an
compensate if you some people are simply more
prone to wrinkles than others. injectable, laser, or product that
skimp on the
White individuals are much can do what sleep does,” says
sunscreen or forget
to reapply. more likely to show signs of dermatologist Doris Day, M.D.
sk in
S i x Wa y s t o
P r eve n t E c z e m a
4 KEEP
MOISTURIZERS
HANDY.
Stock up on small
travel-size tubes of
moisturizer, and carry
them around in your
purse or pocket, says
Kleinsmith. “That
way, every time you
wash your hands,
you can reapply a
coat of moisturizer.”
5 WASH THE ITCH

OUT OF YOUR
CLOTHES.
Use mild laundry
detergents, and rinse
your clothes twice when
washing to clear away
If you have allergies, hay fever, hives, or dry, all traces of detergent,
overly sensitive skin, you may also have bouts advises Deasey. “I
of eczema, typified by a red and dry rash that stay away from those
itches like crazy. Here are tips and strategies newer, blue liquid
you can use to prevent eczema. detergents, because
I find that they leave
D I D YO U 1 GO EASY immediately after you residues on clothes
KNOW? ON THE SOAP. step out of the bath or that make people
To avoid drying out your shower. Just blot off itch. I also avoid fabric
In just one skin, use soap only on excess water with a softeners, because the
those body parts where towel, and liberally fragrances in them can
square inch of you think you need it, apply moisturizer while make your skin itch.”
skin, you have recommends Karen your skin is still damp,
around 650 K. Deasey, M.D., a says D’Anne Kleinsmith, 6 PROTECT YOUR
sweat glands dermatologist in Bryn M.D., a dermatologist at HANDS.
Mawr, Pennsylvania. William Beaumont Wear gloves whenever
and at least And stick with mild, Hospital in Royal Oak, you do dishes or
1,000 nerve non-irritating soaps. MI. This after-bath housework, because
endings. Glycerinated (see- treatment helps trap soap and water,
through) soaps are also a the moisture that cleaning products, and
good bet, Leiferman has gotten into your even dust can irritate
says. But avoid deodorant skin while bathing. your skin, advises
soaps, which tend to Kleinsmith. “However,
be harsh and irritating. 3 GO rubber gloves tend
FRAGRANCE-FREE. to get hot and make
2 SEAL IN Look for bland your hands sweaty,
WATER WITH moisturizers that don’t so wear cotton glove
MOISTURIZER. have a lot of fragrance, liners inside the rubber
The best time to slather color, or additives that gloves to absorb
on moisturizer is could irritate skin. perspiration,” she says.
FOOD FIXES
ea t i t u p!
B et ter hea lth with ever y mea l Q&A
I have
scaly dry
patches on
my knees,
elbows,
and torso.
What could
it be?
There’s a good chance
drink tea, look great it could be psoriasis,
Your favorite relaxing beverage an autoimmune skin
may have far more benefits than disease that causes
just helping you to wind down.
red, itchy patches
A new study in the European
on the areas of
Journal of Integrative Medicine
the body that you
revealed that compounds
found in green tea help protect described. Psoriasis
against skin aging, in part is a common—but
by suppressing your body’s chronic—disease with
melanin production. They no cure, but there
conclude that green tea could switching to almond milk in are many treatments
be beneficial for skin in both your cereal won’t make zits available. First, book
food and cosmetic products, disappear overnight. Instead, an appointment with
so scan labels at the drugstore approach dietary changes with a dermatologist to
to look for skin-care options the same patience as an acne confirm a diagnosis,
that contain the ingredient. medication, which can take so you can discuss
months to kick in, Rietkerk says.
options. According
the diet-acne to the CDC, how the
connection the healing power condition is treated
Research shows that a diet of oranges depends on how much
heavy in dairy and foods with a Vitamin C has long been linked skin is affected, how
high glycemic index rating (such to an increase of the production many patches you have
as white bread or candy) might of collagen, the vitality-boosting or how painful they
contribute to the severity of protein that helps keep skin firm are, or where they are
acne. A skin-friendly diet, which and taut. So the orange fruit— located. Treatments
would be low in items like dairy, one of the most nutrient-dense range from creams
processed foods, and sweets, sources of this vitamin—should to ultraviolet light
is also a nutritious one, says definitely be on your skin-friendly therapy. Prescription
dermatologist William Rietkerk, shopping list. And maybe you drugs, such as
M.D. “Have the whole-wheat should consider not tossing
methotrexate, may
bread instead of the white the peels either: Orange rinds
also be required. Some
bread,” he advises. “If you want contain even more vitamin C
people with psoriasis
to start making healthier food than the inner fruit. They also
also have
choices, choose things that are contain limonene, a chemical
lower glycemic index, and avoid that may protect against skin an inflammatory
milk, if possible.” But there is cancer. Zest them to add flavor condition that affects
no magic bullet for acne, and in sauces and salad dressings. their joints, called
psoriatic arthritis.
THE GUIDE TO
AGING SLOWER
PUBLISHED BY HEARST
Steven R. Swartz
President and
Jacqueline Deval Chief Executive Officer
Vice President, Publisher William R. Hearst III
Zach Mattheus Chairman
Group Creative Director Frank A. Bennack, Jr.
Theresa Dougherty Executive Vice Chairman
Executive Editor Mark E. Aldam
Julie Haverkate Chief Operating Of ficer
Editor HEARST MAGAZINES, INC.
Laurene Chavez, Valery Sorokin Debi Chirichella
Associate Art Directors President
Cinzia Reale-Castello Lisa Ryan Howard
Senior Photo Editor Global Chief Revenue Officer
Maria Ramroop Kate Lewis
Deputy Managing Editor Chief Content Officer
Stacy Cousino Regina Buckley
Copy Editor Chief Financial and
Strategy Officer; Treasurer
PREVENTION
Sarah Smith Brian Madden
Editor in Chief Senior Vice President, Consumer
Revenue and Development
Jarred Ford
Creative Director Jonathan Wright
President,
Donald Gordon Hearst Magazines International
Group Ad Services Director
Catherine A. Bostron
Marilyn Cruz Secretary
Operations Manager
Jairo Corleto Gilbert C. Maurer, Mark F. Miller
Digital Imaging Specialist Publishing Consultants
PHOTOGRAPHY & ILLUSTRATIONS

COVER: ELSA MORA
Elsa Mora: 2–3, 4–5, 16, 24, 28, 40, 47, 48, 52, 58, 62, 76, 86 Getty: 6–9, 11–14, 18–23, 25, 31–37,
45–46, 50, 55–57, 59, 60, 64–65, 68–74, 79–84, 89–94 Kaitlin Walsh: 10, 27, 38, 67
Andrea Turvey: 15, 28, 39, 51, 61, 75, 85, 95 Stocksy: 42–44
NOTICE: The information in this magazine is not intended as individualized medical advice.
You should always consult your own doctor about your medical condition.
© 2023 by Hearst Magazines, Inc. All rights reserved.

Prevention is a registered trademark of Hearst Magazines, Inc. Prevention Guides ISSN 1073-4392
Printed in the United States.

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THE GUIDE TO

YOUR BODY’S COMPLETE OWNER’S MANUAL

y OUR HEART IS A HOLLOW MUSCULAR ORGAN

1 YOUR ARTERIES RELAX. 3 HDL GOES UP.

Is my heart disease risk decisions about your health. A recent

SUPPLYING YOUR BODY Keep Potassium Levels Up

y OUR BRAIN IS MADE OF SOFT NERVOUS

Change Up Calculate the

Drink Enough Water

BRAIN TRAINER 1 HERBAL

3 Turn the cards over one at a time and place

fuel your mind

y OUR LUNGS ARE A PAIR OF BREATHING

(especially after severe

THREE MYTHS ABOUT

Close your windows in

A Lung Doctor ’s Guide

4. Beat the Snot Out

y OUR BONES ARE THE RIGID SUPPORT

1½ TIMES YOUR yelled at you to stop

YOUR HIPS DON’T LIE

INGENIOUS DESIGN inﬂammatory drugs, or physical

BONE HEALTH BY DECADE

antioxidants like vitamins A and

y OUR STOMACH IS A SAC BUILT WITH

hundreds of different 4 YOUR DIET

YOUR BODY ON FOOD

GET HELP FROM GINGER

CALL THE DOC

Don’t stress about

Put your hands in

y OUR UTERUS IS THE MUSCULAR ORGAN

Love so does cancer. “It’s like

1 vagina 2 cervix 3 uterus 4 ovaries 5 fallopian

to avoid feeling body shame. But

she can learn the exact pattern

3 AVOID EMPTY CALORIES

y OUR LIVER IS A GLANDULAR ORGAN THAT

TEST YOUR DRINK KNOWLEDGE

YOUR LIVER ON ALCOHOL

1 THE FIRST SIP OF BOOZE . . .

Pay attention to back,

LIVER helping to protect

people who drank one or more

y OUR SKIN IS A THIN LAYER OF TISSUE THAT

8 SUN MYTHS BUSTED

MYTH A tan gives you

MYTH Most sun damage

MYTH Melanoma only

MYTH Once-a-day sun is the recommended amount with skin cancers

SKIN CANCER SPOT-CHECK

And get a full-body mole exam annually—more frequently if

5 WASH THE ITCH

PHOTOGRAPHY & ILLUSTRATIONS

© 2023 by Hearst Magazines, Inc. All rights reserved.

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