LET’S TALK ABOUT WRINKLES!

June 2024

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THAT HEAL
How to Eat for Your Gut,
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 P R E V E N T ION

CONTENTS JUNE 2024

SUPPOR T
YOUR BODY BY
MAKI NG FOOD
ITS DAI LY
MEDIC IN E .

p. 68
FRANCESCO ZERILLI/GALLERY STOCK.

ON THE COVER
24 Let’s Talk 68 Foods That Heal PULSE
About Wrinkles!
58 Join Our 4 Reflect on your
40 Why Feeling Bad Move-More age, test your
Can Be Good for Challenge sugar smarts,
Your Health get stronger for
60 What a Hormone
38 Natural Relief Doctor Wants summer fun,
for Migraines You to Know and more

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 1
CON T E N TS

I N FOCUS 58 Start Sitting Less

Stand up
16 Skin for your health.
We zero in on how
it looks, but its 60 The Hormone
importance goes much Specialist
deeper. Take steps Our expert talks
to keep it protected. weight, menopause,
and more.
62 When More
WELLN E SS Isn’t Better
34 5 Myths About Many tests and
Pet Health procedures aren’t

p. 16 How to socialize
an anxious dog
necessary.
68 Heal Your Body
With Food
38 Migraine
Management Feed your brain,
Seek relief with these your heart, and more.
nondrug treatments.
40 Living a FOOD
Full-Color Life
Tap into your 78 Always-Ready
authentic emotions Healthy Meals
to feel more Uncannily delicious

FRO M TO P: GE T T Y I M AGES (2); S H U T T ER S TO CK . O N T H E COV ER: T R U N K A RCH I V E.

satisfied and content. year-round recipes

48 Are You 82 Sheet Pan Frittata

Swiping Right? An easy, protein-
Advice from daters filled breakfast

p. 38 over 50—including
some who have met
their love matches
84 Cooking for One
Meals that do double
duty even when
you’re dining solo
HEALTH
I N EVERY I S SUE
56 Blushing
Why the flush? 96 Brain Games
We explain.

MEMBERS GET MORE!

PREMIUM
Read exclusive health articles,
download special guides, and
get another year of the magazine

p. 58 when you sign up at prevention.com/join.

2 P R E V E N T I O N .C O M • J U N E 2 0 2 4
 P R E V E N T ION

ge t ou t
your
p e nci l !
PULSE

WAY H O M E S T U D I O/A DO B E S TO CK .
 L OV E YOU R AG E
We can’t stop the aging process, but how
you view it can make a big dif ference in your
health and happiness along the way. People
with posi t ive at t i tudes toward getting older
tend to live longer and have fewer health issues
than those who approach aging with
a negative mindset, per a large body of research
by Har vard T. H . Chan S chool of Public Healt h.
Positive individuals also showed better cognitive
functioning and were more likely to keep up
with good-for-you lifestyle habits like exercising
regularly and getting quality sleep.

REFLECT ON THE QUESTIONS

BELOW TO TAP INTO

YOUR FEELINGS ABOUT AG I N G:

When Y O U R B I R T H D AY rolls around, do

you feel excitement or a pang of dread?

Think about the L I F E E R A you’re in now;

w h a t ’s o n e t h i n g y o u l o v e a b o u t i t ?

What F U T U R E C H A N G E S or M I L E S T O N E S
a r e y o u lo o k i n g fo r wa r d t o ?

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 5
PULSE

YOU R J U N E VISIT A
TO - DO L I S T FA R M E R S’
PUT A CHECK MARK NEXT TO M A R K E T.
EACH ONE YOU GET DONE!
Embrace the
summertime
bounty! In-
season fruits and
vegetables are at
peak flavor and
nutrition, so grab
local favorites as
well as unfamiliar
ones you haven’t
tried before—after
all, there’s no such
thing as too much
variety when it
comes to eating
healthfully!

SHOW HIM
SWAP OUT SWEETENED DRINKS.
SOME LOVE.
Per new research, downing two liters or
Men’s Health more of sugar-sweetened or artificially
Month in June is sweetened beverages per week is associated with
the perfect time increased risk of atrial fibrillation (irregular heart-
to bring up this stat: beat). Jazz up plain or sparkling H2O or unsweet-
Over half of U.S. men ened iced tea with fruit, herbs, and botanicals.
don’t get regular
health screenings.
Urge your husband, SUPPORT AN LGBTQ+-FOUNDED
uncles, brothers, and B U S I N E S S in celebration of Pride Month.
ACT I O N G/A D O B E S TO CK .

friends to schedule Spread joy with must-haves from Ink Meets

appointments they
put off like an annual
physical, a colonos-
copy (starting at 45),
and a cholesterol test.
Paper, which sells thoughtfully unique note cards,
wall prints, and other stationery products that are
perfect for saying everything from “Congratulations”
and “Happy Birthday” to a simple “Hi, just thinking of
you”…because the world could always use more love!

6 P R E V E N T I O N .C O M • J U N E 2 0 2 4
 1 T E S T YOU R 4
How many
g ra m s o f
S UGAR Fruit juice
is healthier
s u g a r a re i n
a teaspoon?
SMAR T S than soda.
A True
QUIZ TIME!
A 4 B 6 C 10 B False
CIR CLE THE BEST

2 OPTION. 5
Which is To o m u c h
S O L I D CO LO U R S/GE T T Y I M AGES .

c o n s i d e re d a n 3 sugar will
added sugar? Which sugar is found give you
A Cane sugar mainly in fr uit? diabetes.
B Honey A Sucrose C Fructose A True

C Corn syrup B Glucose D Lactose B False

D All of the above

T U R N T H E PA G E F O R A N S W E R S
PULSE

ANSWERS

THERE
1 ARE 4 G
IN A
T E AS P O O N O F
THE SWEET
ST U F F, and know-
ing this is good for
more than showing
off your nutrition
knowledge. Experts
say to aim for
no more than 6 tsp
of sugar a day—so
now that you know
there are 4 g per
teaspoon, being

2
sure your daily in-
take doesn’t add up gets a little tricky: When
to more than about a natural sugar such as
24 g is simple math. honey or maple syrup
If you currently I F Y O U ’ V E H E A R D that is added to a packaged
consume more than you should rely on natu- product, it is technically
that, you’re not ral sugar sources such as considered an added
alone, as the most honey instead of popular sugar and counts toward
recent CDC data added ones such as cane your daily intake. So
M I GU EL A N GELO RT EGA /GE T T Y I M AGES .

reflects that U.S. sugar or corn syrup, while you’re still better
adults consume you’re right about one off reaching for products
an average of thing: Naturally occur- that are sweetened natu-
17 tsp of sugar a ring sugars contain trace rally with honey and the
day. There’s no amounts of vitamins like, know that these still
time like the pres- and minerals and spike count toward your daily
ent to start finding blood sugar less than added-sugar allotment
ways to knock that refined added sugars do. if you’re keeping track.
number down! However, here’s where it
BEST ANSWER: D
BEST ANSWER: A

8 P R E V E N T I O N .C O M • J U N E 2 0 2 4
 THERE ARE FOUR MAIN

3
TYPES OF SUGAR.
Fructose is the kind that
is found primarily in fruit,
sucrose is table sugar,
lactose comes from dairy, and glucose is
produced when your body breaks down
the other types. Sugar isn’t bad for you
across the board—the body needs some
to run, as it plays a role in things like
brain and nervous system function and
energy production. And fruit delivers
bonus nutrients (such as fiber, which
slows digestion, helping prevent blood
sugar spikes). Excess sugar (especially the
kind in packaged foods) is what poses a
risk to our health, so it’s smart to prioritize
whole foods as often as possible.
BEST ANSWER: C BEST ANSWER:
5
SUGAR DOESN’T
D I R E C T LY CAU S E
TYPE 2 DIABETES
(though it may
affect its management). But
sugar consumption can play
a role in the disease’s develop-
ment because it contributes to
weight gain, and being over-
weight or obese is a big type
2 diabetes risk factor. Con-
suming too much sugar also
boosts your risk of conditions
like heart disease, cancer,
and cognitive decline, partly
because of chronic inflamma-
tion and its impact on insulin.
B

DON’T TRADE YOUR

4 SODA HABIT FOR
A FRUIT JUICE ONE—
ounce for ounce, fruit juice contains
about the same amount of sugar as
Mountain Dew. In fact, a study in the
journal BMJ showed that all sugary
drinks, including 100% fruit juice,
are significantly associated with
WO R D L E Y CALVO S TO CK /A D O B E S TO CK .

a risk of cancer, and another study

in JAMA Network Open showed
that high consumption of fruit juice
increased overall mortality risk (just
as soda does). Experts say it’s best
to limit yourself to 8 oz of juice daily,
and the healthiest pour will always
be good ol’ H2O (still or sparkling,
the choice is yours!).

BEST ANSWER: B
PULSE
YOU R S U M M E RT I M E
PREP PLAN
NEXT
S u mmer is here! Prep f o r y o ur
f avo rite seas onal acti v i ti e s w i th
th e se e xercise-stretch c om b os
f rom Te ddy S avage, n at i ona l
l ea d t rain er at Planet F i tne ss.
He a d t o plan etf itness .c om o r
s ea rch onlin e f or s tep -b y -ste p s.
SWIMMING
EXERCISE:
Unilateral Lat Pulldown
“We need strong lateral and
deltoid muscles to help us swim
because we’re pulling the water back
10 P R E V E N T I O N .C O M • J U N E 2 0 2 4
PUT A CHECK MARK
TO EACH COMBO THAT YOU
TRY THIS MONTH.
and behind us to propel ourselves
forward,” Savage explains. Follow the
instructions for using the lat pulldown
machine at the gym to activate and
strengthen those muscles. The bird dog
move is a good at-home alternative.
STR E TCH:
Thread the Needle
“This stretch is a perfect pairing
because it targets your shoulders,
neck, and back while increasing mobil-
TO M WAT S O N.
ity in the spine and improving circula-
tion through your body—all helpful for
preventing injury or pain,” says Savage.
 BIKING
B I K I N G: T E T R A I M AGES — ER I K I SAKS O N/GE T T Y I M AGES; H I K I N G: S U S U M U YO S H I O K A /GE T T Y I M AGES .

EXERCISE:

Kettlebell Clean to
Overhead Press
Your legs may be what
moves a bike forward,
but “the core, shoulder, back,
and upper-body muscles also
contribute, working in concert
with your legs to make those
wheels turn,” says Savage.
This total-body move trains those HIKING
muscles to work in harmony so
EXERCISE:
you can bike longer.
Alternating Forward Lunge
STRETCH:
Hiking takes you over different
Pigeon Stretch types of terrain, so you need good
“This stretch targets the groin, balance, joint mobility, and muscle
back, thighs, and hip muscles, strength—particularly in your ankles,
which are vital for posture, spine knees, and hips, says Savage. This move
stability, and overall strength,” Savage targets all those factors and gets your
says, “so it prepares your muscles for heart rate up to increase your endurance.
a cycling trek and can also help release You can benefit from doing it both with
any tension in those muscles at the and without weights (though holding a
conclusion of your ride.” dumbbell or a kettlebell adds resistance
for even more strengthening).

STRETCH:

World’s Greatest
Stretch
Fitness enthusiasts
love this one because
it targets all primary muscle
groups for more limberness
from head to toe. “It helps
loosen and lengthen your
lower-body muscles, so it’s
great to do both before a
hike and after you’re done to
aid in recovery,” Savage adds.

P R E V E N T I O N .C O M 11
PULSE
Okra

GE T T Y I M AGES (H O N E Y D E W, CA N TALO U PE, EG GPL A N T, O K R A , GR EEN B E A N S , A N D GRO U N D - CH ER R I ES); A D O B E S TO CK (GR A PE TO M ATO ES A N D ZU CCH I N I).
HYDRAT ION
FACE -OFF
CIR CLE THE FR UIT OR

VEGGIE HIGHEST IN WATER OR

(WHEN IN RAW FORM)

FR OM EACH PAIR.

Cantaloupe

Green Beans

Eggplant

OR
OR

Zucchini

Grape
To m a t o e s
Honeydew

OR

G ro u n d -C he rri es

12 P R E V E N T I O N .C O M • J U N E 2 0 2 4
 Peaches
ANSWERS
CANTALOUPE
(90.2% water) inches
out honeydew (89.8%),
but both boost hydra-
tion on hot summer
OR days. The melons
contain electrolytes,
which help balance
fluid levels and
prevent dehydration-
related muscle cramps.
ZUCCH I NI wins, but
you may be surprised
to find out that eggplant
isn’t far behind. Though
Nectarines
summer squash clocks
in at nearly 95% water,
eggplant is an impres-
Corn
sive 93% water. These
two, like all produce,
are most hydrating
when raw, as some
water is lost during
cooking, but they’ll up
hydration either way!
GRAPE
TOMATOES are
OR tiny and hydrating at
almost 93% water.
Ground-cherries
(orangish fruits in
papery husks) are
similar in size but
GE T T Y I M AGES (4).
lower in water, at 85%.
Both are great for hik-
ing your fluid intake—
they’re excellent in
Ye l l o w B e l l P e p p e r s
salads and salsas.
J U N E 2 0 2 4 • P R E V E N T I O N .C O M
GREEN BEANS
top okra by a fraction
of a percentage point
(89.7% to 89.6%,
respectively). These
green veggies can
be the basis of a super
side dish filled with
fiber and potassium.
NECTARINES and
peaches are related
stone fruits that are
both 89% water, so get
your fill of them while
they’re in their prime
this summer. The two
are also sources of beta-
carotene, an antioxidant
that helps protect the
body from free radical
damage, which can lead
to chronic diseases and
other health problems.
YELLOW BELL
PEPPERS are far ahead
of sweet corn when it
comes to water content
(92% versus 76%), but
each of these summery
picks still delivers on
nutrition. Corn provides
a variety of nutrients
including about 3 g of
protein per medium
ear, and 1/2 cup of bell
peppers offers even
more than your daily
value of vitamin C.
13
 P LSE

Check me
off when
y o u ’v e t r i e d
the move!

W K
GL TES
Booty exercises like the standing kickback
do more than change how your body looks.
Strong glutes support mobility and help
protect you from pain and injury—all of which
will allow you to get out on your daily walk
and keep up the rest of your active lifestyle.

1 Stand with your feet about

shoulder-width apart. Clasp your
hands in front of your chest or brace
them against a wall for balance.

*Cheerios Blends™
*C
cereal is made with fruit
puree and vegetable
powder. See complete
list of ingredients. It is
2 Slowly raise one leg and drive it back
and up behind you, contracting your
glute muscles at the top. Slowly lower
the leg back to the ground.
T ER RY D OY L E.

not intended to replace

fruit or vegetables 3 That’s one rep. Do 10 to 15 reps with
in the diet. one leg, then switch sides and repeat
with the opposite leg.

14 P R E V E N T I O N .C O M • J U N E 2 0 2 4
 A breakfast after
your own heart.

*Three grams of soluble fiber daily from whole grain oat foods, like Honey Nut Cheerios™
cereal, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.
Honey Nut Cheerios cereal provides .75 grams per serving.
 P R E V E N T ION

IN FOCUS
 SKIN
Our body’s largest
organ is constantly at
work to protect us and
keep us healthy. On
top of being beautiful,
the skin has a lot of
nerve(s)! That means
we can feel and
experience all that
life has to offer.
Let’s take a
closer look.
S TO CKSY.

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 17
I N F OC U S
T he S k i n You
LIVE IN
BY MA R ISA
I MAGINE FOR A MOMENT
WHAT THE HUMAN BODY
WOULD BE LIKE WITHOUT
SKIN (we know—ick—but bear with
us): All our organs, muscles, and
bones would be exposed, completely
vulnerable to the ravages of the
environment. Instead, we are covered
from head to toe with a powerful
shield that not only protects us but
also does other pretty amazing things.
Along with your hair, nails, and
18 P R E V E N T I O N .C O M • J U N E 2 0 2 4
CO H E N
sweat glands, your skin is part of your
integumentary system, the protective
outer layer of the body. “The skin has
many vital functions, but one of the
most important is preventing the
loss of water from the body to stave
off dehydration,” says UPMC derma-
tologist Laura Ferris, M.D., Ph.D.,
a professor at the University of
Pittsburgh Clinical and Translational
Science Institute.
Rather than just being the equiva-
 lent of a giant tarp wrapped around
our skeleton, however, the skin is
actually the body’s largest organ (an
average of 22 square feet, weighing
about eight pounds!), with multiple
intricate processes occurring inside
its cells. “The skin has its own active
and complex immune system that
prevents you from becoming infected
with bacteria and viruses we come
in contact with every day,” Dr. Ferris
says. Other important functions
this multitalented organ performs:
protecting you from deeper injury,
regulating body temperature, being
your first line of defense against
environmental toxins and the sun’s
ultraviolet rays, and warning you
when danger lurks (those little
hairs that stand up when you’re
anxious or afraid are controlled
by tiny muscles in the skin).
And let’s not forget that the skin has
a critical role in human connection:
Think about how you feel when your
partner grazes your cheek with a kiss
or when a baby—or a kitten—nuzzles
against your arms as you hold them.
What is skin made of?
Though it’s thick and rough on
some parts of your body (such as the
bottoms of your feet) and thinner
GE T T Y I M AGES .
and more delicate on others (like the
areas under your eyes), all skin is
made up of water, protein, fats, and
minerals. “Skin cells are not just like
bricks in a wall,” Dr. Ferris explains.
“They’re busy creating the protein
keratin along with natural moisturiz­
ing factors to make sure we maintain
a proper fluid balance and anti­
microbial peptides, which are the first
line of defense against infection.”
The three primary
layers of skin, from
the inside out, are:
H Y P O D E R M I S : The deepest layer,
also known as the subcutaneous
tissue, is made of fat that cushions
the muscles and bones, protecting
them from injury, and keeps you
warm on a cold night. It also contains
connective tissue that attaches the
skin layers to the muscles and bones.
D E R M I S : This middle layer makes
up 90% of the skin’s thickness.
There’s a lot going on here—it’s where
you’ll find the connective tissues
collagen and elastin, which allow
skin to be stretchy and resilient; hair
follicles; blood vessels; lymphatic
vessels; and sweat glands. There are
also the important sebaceous glands,
which produce an oily substance
called sebum that keeps skin soft and
provides a layer of waterproofing.
E P I D E R M I S : The outermost layer
of your skin protects against sun and
rain, prevents bacteria and germs
from entering your bloodstream, and
J U N E 2 0 2 4 • P R E V E N T I O N .C O M 19
I N F OC U S
contains melanin, which is respon-
sible for your skin’s color. No blood
supply is routed to this layer; it’s
made up mostly of keratin cells,
which are constantly being shed and
replenished. These cells, the kerati-
nocytes, grow at the deepest layer
of the epidermis, called the basal
layer, and gradually push their way
outward toward the topmost layer,
called the stratum corneum, where
they flake off or get abraded when
you scratch an itch or your clothing
rubs against them. (Dr. Ferris points
out that when you’re cleaning your
home, much of the dust sucked into
your vacuum comes from your own
skin.) It takes about four weeks for
new cells to make their way to the
top, which means you get a fresh new
outer layer of skin every month.
20 P R E V E N T I O N .C O M • J U N E 2 0 2 4
Take care of the skin
that takes care of you
Over time, of course, your skin
changes: You accumulate sun damage,
scars, and wrinkles and lose colla-
gen and subcutaneous fat, which are
responsible for the plump, rosy cheeks
of a child, explains Dr. Ferris. But
taking care of your skin can help
keep it strong. The most important
way to do this is by protecting it
against the sun’s damaging UV rays,
says Dr. Ferris, who advises wearing
sunscreen or sun-protective clothing
whenever you’re outside. You’ll want to
moisturize regularly to lock in hydration,
and quit smoking and vaping if you
haven’t already: Nicotine and other
chemicals in traditional and electronic
cigarettes can make skin age faster.
GE T T Y I M AGES .
 Common S K I N
C O N C E R N S, solved
BY M A RY G R AC E TAY L O R

E V E N W H E N YO U
DO ALL THE
R I G H T T H I NG S
TO K E E P YO U R S K I N
H E A LT H Y, rashes,
bumps, and redness
happen. These are your
body’s way of telling you
something is going on.

ECZEMA
WHAT I T IS:
Eczema is an umbrella
term for a group of
conditions that cause
dry, itchy skin. The
most common is atopic
dermatitis (AD), an
inflammatory skin dis-
ease caused by an over-
active immune system doesn’t function prop- Garshick, M.D., a board-
response. AD usually erly, which may be due certified dermatologist
starts in childhood, and to genetics or environ- in New York City.
while some people mental factors. “When
WHAT TO
outgrow it, for others the skin’s natural barrier
it can stick around. is disrupted there is WATCH F OR: Intensely
GE T T Y I M AGES .

increased moisture loss, dry, itchy patches that

WHY IT HAPP ENS: which can contribute may appear red, hard,
AD occurs when the to dryness and inflam- or thickened. Eczema
skin’s protective barrier mation,” says Marisa can show up anywhere,

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 21
I N F OC U S
but “it often develops
inside the elbows,
behind the knees,
or on the face,” says
Dr. Garshick.
HOW TO DEAL:
“Moisturize twice per
day with a thick cream
or ointment, which
will trap moisture,”
Dr. Garshick says. Your
dermatologist might
recommend an anti-
inflammatory cream to
combat itching and
irritation. Avoiding trig-
gers helps too: Harsh
soaps, fragrances,
and scratchy fabrics are
common culprits.
PSOR I A S IS
WHAT I T IS:
A chronic autoimmune
disease that causes
a buildup of skin cells,
leading to rough, red,
scaly patches of skin.
“In psoriasis, skin cells
turn over in three to four
days compared with
normal skin cells, which
typically turn over in
four weeks,” explains
Hubert Chodkiewicz,
M.D., a board-certified
dermatologist in Austin.
22 P R E V E N T I O N .C O M • J U N E 2 0 2 4
WHY IT HAPP E NS: and prednisone), skin
Experts think psoriasis injuries or sunburn,
stems from an over- smoking, and alcohol.
active immune system,
which promotes inflam- SKIN
mation. This causes skin
cells to reproduce faster, CANCER
before old ones have One in five Americans
been shed. The buildup will get skin cancer,
leads to patches of which typically stems
rough skin, or plaques. from years of UV dam-
age. “Most sun damage
WHAT TO
is done in our youth,
WATCH F OR: Thick, and its consequences
red, scaly skin patches are not seen until later
with silvery streaks, in adulthood, even
usually on the elbows, with better sun protec-
knees, scalp, torso, or tion as an adult,”
palms or the soles of says Dr. Chodkiewicz.
the feet. The patches
WHAT TO
often itch and may
bleed when scratched, WATCH FOR: Monthly
says Dr. Chodkiewicz. self-checks can help
Some people with you spot suspicious
psoriasis also have moles or growths,
thick or pitted nails. Dr. Chodkiewicz
says. Use mirrors to
HOW TO DEAL: examine hard-to-see
There’s no cure, but top- areas. “Anything that
ical creams, injectable is growing, changing,
meds (like biologics), crusting, or not healing
and light therapy can needs to be seen by a
soothe symptoms. dermatologist,” he adds.
Regular moisturizing If you find something
also helps. Try to avoid new or unusual, take a
triggers like stress, zoomed-in picture with
infections, dry skin, your phone so you can
cold weather, certain track changes over time
meds (like lithium and also call your doctor.
 response to certain
bacteria or mites that
live near the hair folli-
cles, irritating the skin,”
says board-certified
dermatologist Nianda
Reid, M.D.
WHAT TO
WATCH F OR: Red or
pink patches on the
cheeks, nose, chin,
and forehead that may
feel warm or tingly.
Red, inflamed bumps
that burn or sting are
also common, Dr. Reid
notes. Your symptoms
will likely come and go,
often flaring up when
triggered by things
like sun exposure, hot
weather, stress, alcohol,
R E DUCE YOU R pink cheeks, pimple- and spicy foods.
R I S K: You can’t undo like bumps, and skin Rosacea can make your
past sunburns or ses- sensitivity. Nearly any- eyes feel red, itchy,
sions in the tanning bed. one’s face can develop sore, or watery too.
But you can protect your rosacea, but it’s more
HOW TO DEAL:
skin from future damage: common in women and
those with fair skin. Choose gentle skincare
Wear sunscreen daily,
products, as rosacea-
and seek shade between WHY IT HAP P E NS: prone skin tends to be
10 a.m. and 4 p.m.
Genes play a role— sensitive. Prescription
you’re around four ointments and gels can
ROSACEA times as likely to also help calm flares,
develop rosacea if it and if your symptoms
WHAT I T IS:
GE T T Y I M AGES .

runs in your family. are more severe your

Rosacea is a chronic “Studies have also doctor might recom-
inflammatory skin con- shown that rosacea may mend oral medications
dition that causes red or be caused by the body’s or laser therapy.

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 23
I N F OC U S
L et ’s Ta l k About
W RINKLES
I HAVE A VIDEO ON MY PHONE
OF ONE OF MY CHILDREN at
age 9 mewling, “Oh! Oh no! Wrin-
kles!” while pulling the lush, peachy
skin of their jaw and neck taut. Willow
was lampooning me looking in the
mirror and had me dead to rights.
I’ve kept that video handy these last
12 years because it is hilarious, but
also as a reminder: Caring more than
24 P R E V E N T I O N .C O M • J U N E 2 0 2 4
BY ST E P H A N I E D OL G O F F
fleetingly about my wrinkles (and gray
hair and menobod) feels out of sync
with my values. If you asked me back
then (or now, at 57) what is import-
ant to me, it would be helping people
close to me feel loved, being kind, and
GE T T Y I M AGES .
advocating for those whom the world
treats unfairly. Up there too would be
pushing back against the absurd beauty
standards bearing down on all of us.
 When my kids were small, I wanted
them to be critical consumers of
media, so I sat them down and
showed them a celebrity magazine.
I explained that breasts do not
typically sit on women’s collarbones;
bodies aren’t supposed to shrink to
“Half Their Size!”; and everyone’s face
changes over time and that’s normal
and beautiful. I meant every word.
And yet. And yet!
I do sigh at the lines shooting off
my lips in an oblong corona. I do
wonder if I could somehow MacGyver
my jowls up and back with packing
tape. So far my neck has done an
excellent job holding up the brain that
has (mostly) steered me wisely for
decades. But couldn’t it keep doing
that without looking so, well, ropy
and crepey…and seriously, what’s up
with those horizontal lines?
Like most of us, I have used potions
and lotions to plump and smooth
my skin. I have also occasionally
shelled out to have a syringeful of
magic pumped into my wrinkles. But
these are no match for the effects
of a lifetime of smiling, laughing,
wincing, and drinking through straws.
And I know it doesn’t matter—the
people who love me will still love me,
regardless of my lines.
So here I sit both caring and not
wanting to care, with really good rea-
sons to care while thinking it’s wrong
that I should have to care, that the
world should be a place where older
women who actually look older are
revered rather than ignored or mocked.
I want to be seen and seen as relevant,
not least because ageism in hiring is
very real. Appearing younger is about
cash money, not only my feelings.
“But why,” an alien from another
planet or a man might ask, “would
you crave respect from a culture that
drives women to stick needles in their
foreheads or have the skin of their
faces literally sliced and pulled as
taut as a barracks bedsheet?” If this
culture doesn’t value you or the other
brilliant, capable, supportive, wrinkly
women your age without whom you’d
be miserable, can’t you simply disre-
gard its opinion of your appearance?
The answer is no, not entirely.
There is no Culture B. We each must
find our own ratio of caring to not
caring, of doing what we are comfort-
able with to appear younger versus
telling critics that if they don’t like
what they see, they don’t have to look.
I am grateful that with each line
on my forehead has come more com-
passion for all who feel vain or silly
for worrying about worry lines. Our
wrinkles aren’t as uncomfortable
as our cognitive dissonance—the
state of living in a way that does not
align with what we believe. Maybe
a scientist will invent a night cream
to smooth out the cognitive disso-
nance. Until then, there’s the hope
that maybe the kids who make fun of
us for caring about the lines we see
in the mirror will grow up not giving
a second thought to theirs.
J U N E 2 0 2 4 • P R E V E N T I O N .C O M 25
I N F OC U S

Cra f t you r per fect

S K I N CA R E R O U T I N E
BY S H A N N E N Z I T Z

D OES THE
ORDER IN
W H I C H YO U
A P P LY S K I N CA R E
REALLY MATTER?
As it turns out, yes.
Applying products
in the wrong sequence
can diminish efficacy
and therefore results,
because of either the
texture or the ingre-
dients. You might be
using all the latest and
greatest formulas, but
if you’re not using them
correctly, you’re defeat-
ing the purpose.

Revamp
your routine
When it comes
to layering lotions,
serums, and treat-
ments, “the general
rule, just as with your
A D O B E S TO CK .

clothes, is to go from
lighter to heavier,”
says Mona Gohara,
M.D., an associate

26 P R E V E N T I O N .C O M • J U N E 2 0 2 4
clinical professor of der-
matology at Yale School
of Medicine. Thinner
products like toners and
serums can’t penetrate
through thicker products
like moisturizers and oils,
which help seal in what
you’ve already done and
keep skin healthy.
1. Cleanser
Step one, day and
night, should always
be cleansing. In the
morning, “use a gentle
cleanser to get rid of
the oil your face has
accumulated overnight,”
explains Karan Lal,
D.O., F.A.A.D., a double
board-certified derma-
tologist in Scottsdale,
AZ. Non-foaming or
oil-based cleansers
are great products to
use at any time.
2. Toner
Toner might not be
necessary for your
routine, but using the
right one can help target
specific concerns like
dullness and dryness
and can serve as a way
to prepare your skin to
absorb the rest of your
products. Toners often
are thin and have a
watery texture, meaning
you’ll want to apply
one right after cleans-
ing, before thicker or
heavier products like
serums or creams.
3. Treatment
or medication
If you use any sort of
treatment or prescription
topical medication for
a specific skin concern
like acne or rosacea,
you want to apply it
early in your routine
for increased absorp-
tion. Things like topical
antibiotics and anti-
inflammatory creams
are “the good stuff,”
Dr. Lal explains.“We
want those to get
absorbed properly.”
However, it’s always
best to listen to your
dermatologist regarding
when to apply medi-
cated treatments.
4. Retinol
Retinols should be
applied during your eve-
ning skincare routine
only, as sunlight will
J U N E 2 0 2 4 • P R E V E N T I O N .C O M
degrade most formulas
and these products
make skin more sensi-
tive to the sun, explains
Dr. Lal. Like other treat-
ments or medicated
products, these should
be applied as early as
possible in your routine
so your skin can soak up
all their benefits.
5. Serum
Face serums are thinner
than moisturizers and
thicker than toners, so
make sure you sand-
wich yours between
those two. Serums can
be used both morning
and night, but some
formulas are best
suited for one or the
other. For instance,
vitamin C should be
applied during the
day to help sunscreen
protect your skin from
UV rays, while repara-
tive serums (like retinol
and exfoliating serums)
are best used at night,
when skin repairs itself.
6. Eye cream
Eye creams tend to be
more lightweight than
allover face creams,
27
I N F OC U S

and they often contain

ingredients meant to
target specific concerns,
so definitely apply
these before a face
moisturizer. Apply
lighter, hydrating
formulas during
the day and reserve
targeted treatments
(like those with retinol
and thicker creams)
for the evening.

7. Moisturizer
Moisturizer, whatever
your skin type, is
an essential step for
achieving healthy skin.
Applying the right face
moisturizer will help
lock in hydration and
moisture and support
the skin barrier. This
step also serves as every single morning chemical and physical.
a way to seal in other to protect your skin Most sunscreens
products like toners, from harmful UV rays. are chemical, and these
treatments, and serums. This step should always reduce the amount
be last in your routine of UV radiation skin
8. Sunscreen so as not to dilute the
SPF. While you’re at it,
absorbs but take time
to do their magic.
Applying sunscreen make sure you’re using Physical sunscreens,
daily “really isn’t nego- the best SPF for your like those that contain
tiable,” Dr. Gohara says. needs—specifically zinc oxide or titanium
No matter what your SPF 30 or higher, dioxide, start working
GE T T Y I M AGES .

skin tone or type and dermatologists advise. immediately by

whether you’re spend- When it comes to deflecting UV rays
ing time indoors or out- sunscreen ingredients, as they sit on the
side, put on sunscreen there are two types: surface of the skin.

28 P R E V E N T I O N .C O M • J U N E 2 0 2 4
POW E R HOUS E gentler on the skin.
Both improve wrin-

I NGR E D I E N TS kles, discoloration,

textural irregularities,
and acne. But all
It might seem can benefit all types retinoids make skin
as if there’s a lot to of skin, reducing dry- sensitive to the sun,
remember, but when ness in those prone so apply them at
it comes to skincare, to it and supporting night and never
less is often more. a healthy skin barrier. skip sunscreen in
“Just keep it simple,” Plus, it plays well the morning.
says Dr. Lal. “The with other ingredi-
goals are to make ents and can be V I TA M I N C
sure you’re cleansing used morning
and night, making Vitamin C is a power-
and hydrating your
it an easy addition ful antioxidant that
skin and protecting it
to any routine. helps protect skin
from the sun. That’s
from environmen-
all you really need.”
RETINOL tal stressors and
But if you’re look-
addresses a variety
ing to step up your
In terms of anti-aging of skin concerns.
skincare routine, con-
skincare, retinol is Like all antioxidants,
sider incorporating
the gold standard vitamin C works by
serums, creams, and
ingredient, as it neutralizing the free
treatments contain-
has been proven to radicals that dam-
ing proven ingredi-
prevent and address age cells. Through
ents like these: this process it can
visible signs of aging
by enhancing skin bring radiance to
H YA L U R O N I C cell turnover and skin, even out skin
ACID stimulating collagen tone and combat
production. It’s part hyperpigmentation,
A powerful humec- of the retinoid family, increase collagen
tant (meaning that it but while retinoids production, and
attracts water), hyal- are prescription-only even help protect
uronic acid is often and can often be too skin from UV rays.
used in hydrating strong to start with, Try applying it in the
serums and moistur- retinol is sold over morning to give your
izers. The ingredient the counter and is sunscreen a boost.

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 29
I N F OC U S
Beaut y
TO OLS
and
T E CH
T HERE’S TECHNOLOGY THESE
D A Y S F O R J U ST A B O U T
E V E R Y AS P E C T O F L I F E ,
skincare included. You can find devices
designed to smooth, firm, or plump
skin and to be used by experts or even
at home. But do they work? Are they
worth a spot in your beauty routine?
Dermaplaning
If you don’t like the look and feel of
peach fuzz on your face, dermaplaning
may be a solution. The procedure,
30 P R E V E N T I O N .C O M • J U N E 2 0 2 4
traditionally done by professionals,
involves removing hair and cells
from the outermost layer of skin
on the face using a sharp blade. Yes,
it’s pretty much shaving your face.
When done properly and safely, the
procedure reveals smoother, brighter
skin, says Rachel Nazarian, M.D.,
F.A.A.D., a board-certified dermatol-
ogist in New York City. It may
also help with the absorption of
GE T T Y I M AGES .
topical skincare products and the
application of makeup.
But be careful: “The best way to have
a safe and effective treatment is by vis-
iting a licensed professional,” says Lian
A. Mack, M.D., F.A.A.D., a board-
certified dermatologist based in New
York City and Westchester County,
NY, who explains that many at-home
tools have abrasive blades that could
injure the face if used improperly.
WAN T TO TRY IT?
Experts point to the Dermaflash
Luxe+ ($199, dermaflash.com) as
a safe, if pricey, at-home option.
Microcurrent
d e v i ce s
For firmer skin, many dermatolo-
gists stand by microcurrent devices,
which use low-voltage electrical
current to stimulate muscles to
contract, says Dr. Gohara. “Just
as if you were to go to the gym and
do bicep curls, if you use a device
that creates contractions in the
muscles, the muscles are going to
become more defined.”
WAN T TO TRY IT?
Dr. Lal and Dr. Gohara both rec-
ommend NuFace Trinity+ Smart
Advanced Facial Toning Device
($395, mynuface.com). This popular
microcurrent device was tested by
the Good Housekeeping Beauty Lab.
One tester noted: “My skin seems a
little firmer and definitely more radi-
ant and smoother.” A less expensive
option, the Solawave 4-in-1 Red
Light Therapy Skincare Wand ($189,
solawave.co), performed well in
Prevention’s more limited testing.
Red light therapy
A magic wand for anti-aging? Not
quite, but red light therapy devices
may help improve skin health.
Red light therapy usually takes the
form of a face mask, light panel, or
wand equipped with LED lights
that you place near your skin to let
your cells “absorb” the light. “Red
light therapy is theorized to work
on the mitochondria of our cells—
the engines,” explains Jodi LoGerfo,
D.N.P., of the Orentreich Medical
Group in New York City. “For the
skin, this can help increase new
cell growth and intensify the resto-
ration process.”
A small study showed that light
therapy led to improved skin com-
plexion, reduction of skin roughness
and wrinkles, and increased collagen
density. However, more extensive
research needs to be conducted.
WAN T TO T RY IT?
The Priori Skincare Unveiled
LED Mask ($442, prioriskincare
.com) is recommended by Diane
Madfes, M.D., F.A.A.D., a board-
certified dermatologist.
—Reporting by Christie Calucchia,
Hannah Jeon, and Shannen Zitz
J U N E 2 0 2 4 • P R E V E N T I O N .C O M 31
I N F OC U S

E AT for quality factors like collagen

production for clearer, brighter
bet ter ski n skin that makes you glow with
confidence. This smoothie is a
B Y A LY S S A JU N G great place to start your culinary
skin journey. It’s packed with
protein and vitamins A and C,

Y OU CAN HAVE A
PERFECTLY CURATED
S K I N C A R E L I N E U P and
still feel as if you’re missing a
piece of the healthy-skin puzzle.
Try adding this step to your
regimen: eating more skin-
friendly foods. Certain vitamins
and minerals can impact skin
making for a triple threat to
acne, as well as antioxidants that
contribute to collagen production
and combat dry skin. You’ll also
get some vitamin B6, which helps
regulate sebum production to
prevent skin from becoming too
dry or too oily, and potassium
to promote overall hydration.

IS I T WORTH Select third-party- our bloodstream, it

tested products. must be broken down
TAK I N G
Phrases like “third-party into peptides to be
C O L L AG E N ? certified” and “quality absorbed through the
The jury is still out tested” signal that the gut,” explains Werner.
on whether collagen item has undergone Hydrolyzed collagen
supplements benefit independent testing undergoes a process
skin health and appear- for quality, purity, and that breaks it down.
ance, says Brittany accuracy of ingredient
Pay attention to
Werner, M.S., R.D.N., content, Werner says.
director of coaching at the source. Colla-
Working Against Grav- Look for “colla- gen can be derived
ity, an online nutrition- gen peptides” or from cows (bovine),
coaching program. It “hydrolyzed colla- fish (marine), or pigs
can’t hurt to try, but gen” on the label. (porcine). “Bovine is
be sure you choose “Our bodies cannot one type of collagen
the right product. Keep absorb collagen in its that’s been shown to
these tips in mind: whole form; to enter possibly be beneficial

32 P R E V E N T I O N .C O M • J U N E 2 0 2 4
 PI NEAP PLE- 1 cup frozen against side of each
pineapple chunks glass before pouring
CUCUM BER
1 cup baby spinach in smoothie.
SMOOT H I ES
In blender, combine PER SERVING About
TOTAL 5 MIN. all ingredients and 178 cal, 4 g fat (1.5 g
SERVES 2 sat), 8 mg chol, 62 mg
blend until smooth.
sodium, 31 g carb, 4 g
¼ cup unsweetened If desired, press fiber, 12.5 g sugar (0 g
almond milk sliced cucumbers added sugar), 8 g pro
½ cup plain
Greek yogurt
1 Tbsp fresh
lemon juice
1 Persian cucumber,
chopped, plus thin
slices for serving
1 banana, cut into
pieces, then frozen

for hair, skin, and

joint health, while
marine collagen
is considered a
more sustainable
option and may
potentially be better
absorbed by the
body,” Werner adds.
Scan the entire
ingredient list.
“Look for products
that are free from
unnecessary addi-
tives, fillers, preser-
M I K E GA RT EN.

vatives, sweeteners,
and flavorings,”
says Werner.

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 33
 P R E V E N T ION

WELLNESS

5 MYTHS ABOUT

PET
HEALTH
Many of us fret
more about our furry
family members’
well-being than
about our own.
That’s all the more
reason to clear up
fuzzy thinking.
BY KATE ROCKWOOD
 1
a situation if they’re
showing signs of
stress like a tucked tail,
whining, shivering, and
drooling. If you think
your pet is ready for
MYTH : the dog park, start
by observing from
The best way the outside, then
gradually move closer
to socialize a
while gauging your
shy dog is at
the dog park.
dog’s reaction, Nelson
says. If your dog
seems comfortable
at the entrance,
go in, but continue
to monitor their reac-
tions closely. And be
sure to keep your dog
on a leash at first so
you can vamoose if
the situation changes.

2
MYTH B USTER

Trying to desensitize MYTH :

nervous dogs by
using the “flooding”
Essential oils are
technique at the dog a great way to
park can backfire, says
Susan Nelson, D.V.M., mask pet odor.
a clinical professor of
general medicine at
the Veterinary Health MYTH B USTER

Center at Kansas Essential oils, air fresheners, and burning

State University. Timid
dogs can lash out or
become even more
fearful, she says.
Instead, introduce
them to one trusted
dog at a time, she
advises. Offer positive
reinforcement such
as treats when your
dog exhibits relaxed
GE T T Y I M AGES .
candles can cause health problems in
pets, says Patrick Mahaney, a vet and a
certified veterinary acupuncturist: “The smell
alone can be irritating to pets’ eyes, noses,
mouths, throats, and lungs, and heated oils
can release volatile organic compounds that
may have a toxic effect for certain species.”
Heated paraffin wax, a common candle
ingredient, can be toxic to birds, he adds.
Never apply essential oils directly to a pet’s
coat—tea tree oil, for instance, can be poi-

behaviors, and sonous to cats when absorbed or ingested.

remove them from Your best bet to bust odors: Bathe your pets
and vacuum often, and change kitty litter and
home air filters regularly, Mahaney says.

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 35
WELLNESS

3
a sign of diabetes or says, and give them
kidney disease, so be chew toys to break up
sure to point out any tartar. “I recommend
odors to your vet. To ones that are not
prevent periodontal overly hard, so they
disease, brush won’t damage teeth,”
your dog’s he adds. That
teeth daily, means you should
MYTH : Mahaney skip the bones.

Dogs have
smelly breath—
it’s no big deal.
MYTH B USTER

Despite the fact that

bad breath in humans
is sometimes called
dog breath, “it’s not
normal for dogs to
have bad breath,” says
Mahaney. Wince-worthy
breath in a pet is usually
a sign of a problem. The
most common cause is
periodontal disease, typi-
cally a result of bacteria
growing on food left on
a dog’s teeth, gums, and
other tissues, Mahaney
says. In fact, at least
80% of dogs over 3 have
periodontal disease. Left
untreated, it can cause
tooth and gum damage
and other serious issues.
Smelly or fruity dog
breath can also be

36 P R E V E N T I O N .C O M • J U N E 2 0 2 4
 4
MYTH : pet owners leave
dry cat food out for
Unless your cat has their cats all day,”
kidney disease, says Dana Brooks,
president and CEO of
dry food is just fine. the Pet Food Institute,
leading to overeat-
MYTH B USTER fresh water is always ing. If your kitty isn’t
It depends on your available, says Bruce drinking enough
cat’s health needs Kornreich, D.V.M., water or is prone to
and habits. Feeding Ph.D., director of the overeating, a mix
a healthy cat a nutri- Cornell Feline Health of dry food and wet
tionally complete Center. Older cats, food (which contains
and balanced dry cat however, may have 70% to 80% water)
food is absolutely a tough time chewing may be your best bet,
fine as long as clean, dry food, and “some Brooks says.

5
Whether you’re
MYTH :
buying traditional
“Human-grade” dog food or a
newer option,
and specialty look for products
dog food is labeled “complete
and balanced,”
better for dogs. which means they
meet the AAFCO’s
nutrient guidelines,
M Y T H B U S T E R Not necessarily. says Brooks. And check the food’s
“Human-grade dog food nutrition adequacy statement to
doesn’t ensure healthier or ensure that you pick the right food
better-quality food for your pet,” for your dog’s phase of life, Brooks
says Cailin R. Heinze, V.M.D., adds, as puppies, pregnant dogs,
a board-certified veterinary and older dogs have different
nutritionist. The designation needs. Last, human diet trends—
simply means the food meets the gluten-free, grain-free, paleo—
Association of American Feed don’t always work for dogs and
GE T T Y I M AGES .

Control Officials (AAFCO) require- may lead to digestive issues or

ment that it be stored, handled, nutrient deficiencies in them, VCA
processed, and transported in Animal Hospitals reports. The bot-
the same way as human food. tom line: Ask your vet for advice.

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 37
WELLNESS
NATURAL FIXES
Migraine Management
Try these holistic remedies for frequent headaches.
BY MAD E L E I N E H AA S E
W
hile a headache
can mess up your
day, a migraine
can ruin it. This
complex neurological con-
dition involves a variety of
changes within the brain
that can cause severe pain.
Migraine pain is described
as throbbing or pulsating,
usually on one side of the head,
and can be accompanied by
sensitivity to light and sound,
nausea, and vomiting, says
Fred Cohen, M.D., a head-
ache specialist at Mount Sinai
Medical System.
MIGRAINE
SOLUTIONS
Though it’s unclear what
causes migraines, neuro-
inflammation likely plays a
role, says Dr. Cohen. Treat-
ment focuses on calming this
immune response. One option
is triptans, which constrict the
brain’s blood vessels, reducing
inflammation. Another is
gepants, which are designed to
38 P R E V E N T I O N .C O M • J U N E 2 0 2 4
target a chemical messenger
involved in migraine attacks.
There are also preventive
strategies that aim to reduce
migraine frequency and
severity, including oral med-
ications, injections, and even
Botox. Still, if you suffer from
frequent migraines and need
relief, here are three natural
fixes Dr. Cohen suggests.
MAG N E S I U M
Cheap and without many side
effects, magnesium is a com-
mon migraine treatment, says
Dr. Cohen. Studies have shown
that people with migraines
often have reduced magnesium
levels in their brains’ blood flow.
Try taking a daily magnesium
supplement (between 400 mg
and 600 mg) made up of mag-
nesium glycinate, which tends
to be gentler on the stomach.
AC U P U N C T U R E
Studies have shown that
acupuncture can decrease the
frequency of migraine attacks,
 reduces inflam-
mation, which can
lessen migraine
pain. It can also
help painkillers
work faster and
keep pain away
longer. Research
shows that one to
two servings of
caffeine may reduce
headaches through-
out the day. Reac-
tions to caffeine
vary from person
to person, so try to
keep your caffeine
consumption as
consistent as pos-
sible. Drinking too
much caffeine can
lead to dehydration,
which can trigger
a migraine.

says Dr. Cohen. This technique is

believed to relieve pain by stimulating
nerves that are particularly small and
sensitive, leading to the release of the
body’s own painkillers in the brain.
Acupuncture may also enhance the
body’s healing processes and improve
blood flow. Go to acufinder.com to find
a licensed specialist near you.
CAFF E I N E
GE T T Y I M AGES .
WHEN SHOULD YOU
SEE A DOCTOR?
If you have frequent head-
aches that involve moderate to
severe pain or that significantly
impact your life, talk to a doctor.
Enduring head pain isn’t neces-
sary, and reaching out to your

doctor is a step toward relief,

Coffee lovers’ favorite stimulant can be says Dr. Cohen.
a treatment in moderation but a trigger
in excess, says Dr. Cohen. Caffeine

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 39
WELLNESS

living a
full-
color
life BY JENNIFER KING LINDLEY
ILLUSTRATIONS BY
JESSI BL ACKHAM
 You know all those people
urging you to be happy under
any circumstances? Do them
one better: Take steps
to cultivate a more meaningful
existence instead. That means
tapping into HOW YOU’RE
REALLY FEELING : good, bad,
or all mixed up. This peek
into our new book, Embrace
Your Emotions, will help
you do just that, with “AHA!”
ADVICE AND THOUGHTFUL
WRITING PROMPTS.
Get a pencil and get
ready to grow.

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 41
WELLNESS
Take a moment
right now to check
in with yourself.
How are you? Chances
are your answer is “OK,
I guess,” “Blah,” or—most
likely—“Hmm, I don’t
know.” Most of us ignore
our emotions unless they
are absolutely screaming.
The chatter of our busy
brains or the distraction
of an endless to-do list
often drowns out our
feelings. When we do
tune in to them, we may
struggle to put into words
how we feel or judge
ourselves harshly for
having the “wrong”
emotions (“I’m so
petty to feel envious of
my best friend!”).
Adding to the confu-
sion: The current culture
of toxic positivity (Good
vibes only!) views some
of our emotions as unac-
ceptable. Grief, regret, and
disappointment are seen
as signs that something is
wrong and needs fixing,
unnecessary detours
along our rightful path
to constant joy. “There is
42 P R E V E N T I O N .C O M • J U N E 2 0 2 4
pressure to think, I have
so much to feel grateful
for—I don’t have the right
to be sad,” says thera-
pist Whitney Goodman,
author of Toxic Positivity:
Keeping It Real in a
World Obsessed With
Being Happy. “But deny-
ing your feelings creates
inner turmoil and shame
that keeps you stuck.”
In fact, all of our
emotions—the good, the
bad, and the ugly—can
be powerful sources of
wisdom and insight if we
learn to attend to them.
A new field of research
into “emodiversity”has
led to intriguing insights.
For example, a ground-
breaking study of more
than 37,000 subjects
found that people who
reported experiencing a
wide variety of emotions
in their daily lives were
physically and mentally
healthier compared with
those who could cite only
a few feelings.
“Emotions are messen-
gers. Even the ones that
we don’t like are trying
to let us know something
about what we need.
If we ignore those
messages, it will
impact our relationships,
our sleep, and our
productivity,” explains
Charryse Johnson, Ph.D.,
L.C.M.H.C., founder of
Jade Integrative Counsel-
ing and Wellness.
The good news is that
understanding and man-
aging our feelings are
skills we can all get better
at. Emotions come in as
many shades as are in
an enormous crayon box,
and they give life its vivid
richness. The expert tips
and thought-provoking
prompts in Embrace Your
Emotions are based on
the latest research into
the growing field of emo-
tional intelligence. Try
a few of them right here:
In doing so, you can
create your full-color life.
Familial Feels
Kids often pick up their approach
to emotions from the people around
them—their families. The difference
between expressing and suppressing
your feelings as an adult often comes
down to upbringing.
When you were growing up,
what messages did you receive True Colors
about emotions from your family? Discussing our true feelings
can be daunting—we risk being
judged or worry that we will come
across as burdensome. When a
friend asks, “How are you?” we
often answer “I’m fine” when in
fact we are feeling anything but.
As a kid, did you talk openly
about your feelings or keep them How would you honestly
under wraps? answer if a friend asked you
this question right now?

Was talking about emotions

taboo or encouraged?
How would it feel to share your
true feelings in this way?

Did everyone just let loose?

WELLNESS

Having Mixed Emotions Understanding that it’s

natural to have a mix of
Is Totally Normal! feelings even on “happy”
Though they rarely tension can help defuse occasions means you
make Instagram highlight it. For example, wed- won’t be blindsided or
reels, uncomfortable dings are full of joy and declare the experience
feelings are often part celebration, but other totally ruined when
of even happy times like emotions—sadness, you have a negative
vacations, holidays, exhaustion, anxiety— emotion. That will
and graduations. Simply are likely part of the make you more open to
acknowledging this picture too. the positives as well.

Contemplate a big event in your life. What mix of

emotions did you experience? Was one feeling bigger
than the others during this important time? Divide
the pie chart below to represent your mixed feelings.

44 P R E V E N T I O N .C O M • J U N E 2 0 2 4
WELLNESS

The Real You

A clear sense of your values can act as
a guiding light, steadying you so you can
handle emotional bumps along the path
and leading you toward what is most Pick one of the values you
important to you. “You can become your circled. Why is it
most authentic self. You don’t have to meaningful to you?
be happy and cheerful and joyful all the
time,” says Kathy HoganBruen, Ph.D.,
a clinical psychologist and founder
of the District Anxiety Center in
Washington, DC. It’s about identifying
what really matters to you.

Think about it now by circling What have you done this week
whichever of these values and what can you do next week
are most important to you. to live out this value?

Adventure Kindness

Beauty Learning

Connection Nature

Creativity Self-Expression

Curiosity Service

Fairness Status

Generosity Spirituality
GE T THE BOOK!
Health Tolerance Embrace Your Emotions is
a guided journal with more than
140 pages of advice and prompts
Honesty Wisdom
for finding your way through
your many valuable feelings ($20).
Justice

46 P R E V E N T I O N .C O M • J U N E 2 0 2 4
Taking thyroid medicine and
still not feeling like yourself?

If you feel tired or cold, have hair loss, or notice your hormone levels fluctuating,
it may not just be hypothyroidism. It might be your hypothyroid medication.

Professional golfer Aza Muñoz went through the same

struggles while she was taking traditional thyroid medication.
Learn more about Aza's story and how a simple thyroid
medicine with only 3 ingredients helped her to get back in full
swing—on and off the course. Visit LiquidThyroidMed.com.
Learn more

IBSA Pharma Inc., 8 Campus Drive, Suite 201, Parsippany, NJ 07054

© 2024 IBSA Pharma Inc. All rights reserved. PM-01-23-0081
WELLNESS

are
you

WHAT IT’S LIKE

YA RO S L AV DA N Y LCH EN KO/S TO CKSY U.

TO DAT E A F T E R 5 0 —
AND HOW TO
AC T U A L LY M E E T
SOMEONE GREAT
BY CHRISTIE CALUCCHIA

48 P R E V E N T I O N .C O M • J U N E 2 0 2 4
swiping
right?
O
WELLNESS
na
cocktail
napkin,
she wrote
A real kiss. He wrote Sex and clarity.
The pair had been seeing each other
every couple of months for about a
year. After dinner or the opera, they’d
typically end their dates with a hug. One
night the woman suggested that they
each write down what they would like
if they beat the other in a game of pool.
After he won a game, her date revealed
a napkin saying he wanted to be friends
with benefits. He was divorced and
wasn’t ready for a relationship. “That’s
fine,” said his date, Helen Fisher, Ph.D.,
a biological anthropologist and senior
research fellow at the Kinsey Institute at
Indiana University. But “once you start
to have sex with somebody, it can trigger
the brain circuitry for romantic love.
Are you willing to take that chance?”
she asked.
“He said yes, and one thing led to
another,” says Fisher, 78. They married
three years ago.
If you’re not intimately involved in
50 P R E V E N T I O N .C O M • J U N E 2 0 2 4
the complicated, hot, playful dating
lives of those over 50, you may be
curious about what it’s like to be one
of the many who are starting over after
divorce or the loss of a spouse. In fact,
29% of people ages 50 to 64 are single,
as are 33% of those who are 65 and
older, per the Pew Research Center.
While the dating pool may be of a
different depth and shape than the one
some swam in decades ago, the water
is still fine if you’re willing to jump in.
the n e w
rules
of dating
Falling head-over-heels is ageless, and
Fisher and a team of researchers proved
it. They put people in their 50s and 60s
into a brain scanner using fMRI (func-
tional magnetic resonance imaging).
“When they’re madly in love with some-
body, their brain scans show exactly the
same pathways for romantic love as in
people in their early 20s who’ve just
fallen in love,” she says.
Of course, anyone in midlife or
beyond will likely tell you they don’t
need a brain scan to confirm that
they’re interested in romantic relation-
ships. How and where to find a partner
is the question on many people’s minds.
 If you’re a straight woman over 50
who feels as if there are far more single
women than single men your age, you’re
not imagining things. In 2015, 81% of
men between the ages of 50 and 95 were
YA RO S L AV DA N Y LCH EN KO/S TO CKSY U.
married or partnered compared with
65% of women in the same age group,
says Linda Waite, Ph.D., the George
Herbert Mead Distinguished Service
Professor of Sociology and a senior
fellow at NORC at the University of
Chicago. “Men are more likely to
re-partner if they lose a partner than
are women at older ages,” she adds.
One reason: Men tend to date and
marry women younger than they are,
and women statistically outlive men
by a few years. “So men are looking
to date in a group that’s big,” Waite
says, “and women are looking to date
in a group that’s small.” (Note: Waite’s
research includes people who identify
as LGBTQ+, though the majority of
participants identified as heterosexual.)
Digital dating seems to many folks,
both straight and gay, to be worth a
try. “The world has changed a lot; I have
to adapt,” says 57-year-old Barbara
J U N E 2 0 2 4 • P R E V E N T I O N .C O M 51
WELLNESS
Sanders [name has been changed],
who met her ex in high school. Remar-
riage isn’t on her mind, though she’s
interested in monogamous relationships
rather than one-night stands. But many
men she meets on apps aren’t looking
for the same thing, she
says. “Some people get to
this age and think, I’m
going to just have a total
party with this dating
Your
thing, and I’m going to subconscious
get whatever I want. ”
Lisa Sutherland, 60, beliefs may
has also been disap-
pointed by dating
keep you from
apps and sites. “I found going after
that a lot of people just
wanted to text,” she what you want.
says. That takes up a lot
of time, and “there’s nothing like being
eye-to-eye.”
Aside from the slim pickings, these
apps may be the first realm in which
users encounter nontraditional ideas
such as ethical non-monogamy and
polyamory. “When I was younger, we
didn’t talk in those terms,” says Sanders.
While these types of relationships are
more widely accepted today, Sanders
says they’re not for her. Her goal is
“finding another person at this point
of life who has the same value system
I do,” she explains.
If you’re feeling fed up with dating
apps, the paradox of choice or cognitive
overload could be to blame, says Fisher,
as we’re not built to have that many
potential options. With this in mind,
52 P R E V E N T I O N .C O M • J U N E 2 0 2 4
she suggests limiting the number of
people you interact with online.
Sutherland, who lives in Palm
Springs, CA, and dates women, closed
her apps and turned to matchmaker
Tammy Shaklee, who specializes in
setting up gay and lesbian
couples. “I hear all the
horror stories” about
apps, she says. “They
come to me with a frus-
trated, discouraged, dis-
believing attitude toward
their experience.”
Paula Pardel, CEO of
Bloom Matchmaking,
typically works with those
who are middle-aged
and heterosexual. “A lot
of people come to me
because they just don’t know how to
navigate the dating world right now,” she
says, adding that they ask, “ ‘What are the
new rules?’ ”
being o p e n
to love
Meaningful dating often comes down
to being in “receptive mode,” explains
Marissa Nelson, L.M.F.T., a certified
sex therapist and sex educator who is
the relationship and intimacy expert
at BLK, a dating app for Black singles.
“You have to be in a place to invite love
into your life,” she says.
Your subconscious beliefs—say, that
there are no good people out there—
may keep you from going after what
you want. “The subconscious mind want to
drives 95% of our decisions,” she says, meet
so if you believe finding love is hard,
that might become your reality.
someone?
Here’s the best advice
It doesn’t help that people are
from matchmakers:
essentially hardwired against giving
someone new a chance. There’s a huge Get out of your
brain region linked with negativity bias, usual routine.
explains Fisher, meaning that we are Keep your eyes off your
more likely to remember negative expe- phone when out and about.
riences. Over the course of evolution, Post high-quality photos
this once helped keep people alive, but and attention-grabbing
it now might result in romantic skepti- bios on dating apps.
cism. The antidote: “Think of reasons Don’t disclose too
to say yes instead of no,” Fisher advises. much personal infor-
Staying inquisitive is key, says Laurie mation before meeting
Sloane, L.C.S.W., a psychotherapist with someone new.
experience in helping women navigate Pick a public space
midlife. “You have to be curious about for a first date.
who the person is that you’re looking at
on an online app, who the person is sit-
ting across from you on that first coffee
or drink or evening dinner,” she says. I lit a candle and read the vow out loud,
Helen Snyder [name has been and two months later I started dating
changed], 71, took an old-school Mark,” she says. They had known each
approach to dating after her longtime other for years and eventually con-
husband passed away nine years ago. nected in a new way: “It was magical.
“A friend introduced me to somebody There’s a lot of chemistry.”
I really liked a lot, and he ended up
ghosting me, which was pretty horri-
fying,” she recalls. (She adds that he
dat i ng
called back two years later to apologize: and s e x are
“He had stuff going on, blah-blah.”)
But despite the challenges, she kept actually healthy
putting herself out there. She followed If you’re in a healthy, playful romantic
a friend’s advice never to decline an relationship, “it’s going to rejuvenate a
invitation, and she practiced manifes- whole host of areas in the brain for lon-
tation. “I wrote a vow…every morning ger life,” says Fisher. When partners hug,

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 53
WELLNESS
kiss, laugh, and play games together, it
increases brain growth in four key areas:
emotional processing, decision-making,
pain reduction, and immune function,
she notes.
“Certain kinds of social relationships
seem to improve health,” adds Waite.
They may help stave off loneliness, an
emotion that can be stressful, in turn
negatively impacting cardiovascular
and cognitive health, she explains.
On the flip side, being single can
leave people socially isolated, with
fewer resources to take care of them-
selves as they age, though women tend
to have stronger social connections.
“Over the long run, that has an effect,”
Waite says. “A huge body of research
shows that not having a consistent
partner is bad for people’s health.” This
is especially true for men. “One of the
things women do in traditional mar-
riages is maintain social connections,”
Waite explains. “Men are more socially
adrift when they become single.”
Sex, in whatever form you have it,
also has health benefits. “Sex, any stim-
ulation of the genitals, drives up the
dopamine system and gives you opti-
mism, focus, and energy,” says Fisher.
It is also beneficial to the immune
system and promotes sleep, she adds,
noting that orgasms and kissing trigger
oxytocin, the hormone associated with
feelings of attachment and calmness.
Sex also reduces cortisol, the hormone
associated with stress.
Of course people’s bodies change over
time, which is why aids like erectile
54 P R E V E N T I O N .C O M • J U N E 2 0 2 4
dysfunction medication, lubricants, and
hormone replacement therapy can really
help. Still, that doesn’t make having sex
with a new partner any less intimidat-
ing. Menopause doesn’t exactly add to
the fun either, but it’s all part of meeting
someone at your current stage of life,
and it’s normal for that to feel awkward.
“You have to come to know your body
at this time when it’s not cooperating
the way it once did,” says Sloane.
Snyder certainly felt that way. “The
horrifying thing was taking my clothes
off in front of a strange man after
36 years of marriage,” admits Snyder.
“What I realized was that men are
just as insecure about their bodies as
women are. It turned out to be such
a nonissue. He thinks I’m gorgeous, and
that’s all that matters.”
some things
get b e t t e r
with age
People often have revised dating goals
later in life. Rather than seeking some-
one to build a new life with, people over
50 tend to be interested in a relation-
ship that fits into their current one.
“Older people have done their repro-
ducing, they’re settled in their commu-
nity, and they’re just not going to make
a compromise,” says Fisher.
And after a certain age, we tend to
know better what—or who—is worth
our time. “I do want a relationship,
but I’d rather be alone than be with
 somebody just to be with somebody,”
Sutherland says. Shaklee notices this
air of empowerment among her older
clients. “They’ve designed a great life
YA RO S L AV DA N Y LCH EN KO/S TO CKSY U.
for themselves, and now they’re ready
to have that right compatible partner
share it with them,” she says.
Naturally, some things never change:
The same types of frustrations, mis-
communications, and embarrassments
that happen to people in their 20s when
they’re trying to find someone to love
happen when you’re older too. But so
can unexpected connections and
great sex. That’s the beauty of putting
yourself out there. Whether you’re
25 or 75, at any given moment you
could be waiting for a text back or
having the best first kiss of your life.
“We’ve all been through stuff at this
point, and there’s less BS with the
right person, with a good person,” says
Sanders. “There’s a higher chance, if
you can find the right person, to really
have a transformative, stable, respectful
understanding of each other.”
J U N E 2 0 2 4 • P R E V E N T I O N .C O M 55
 P R E V E N T ION

HEALTH

JO N AT H A N P OZ N IAK / GAL L ERY S TO CK .

W H AT ’ S U P W I T H …

BLUSHING
There’s nothing like a flush of heat or color to make you
even more embarrassed than you already were.
BY K AY L A B L A N T O N
W When do hot or
H E N Y O U T R I P OV E R your
words during a speech or run into
your crush, your suddenly flushed rosy cheeks mean
cheeks, if they’re visible, instantly give
something else?
away your emotions. Here, experts explain
this sweet but embarrassing phenomenon. Here, common skin conditions
that may be mistaken for
blushing—see a dermatologist
WHY DO WE BLUSH? for treatment for all of them.
C O N TAC T D E R M AT I T I S :
Similar to goose cells, she explains.
bumps, blushing This causes blood A rash that’s caused by a
is an involuntary vessels and capillar- reaction to an irritant such as
response, explains ies to dilate. “There a cosmetic, a detergent, or a
Ava Shamban, M.D., are many relatively fabric dye, dermatitis can be
a dermatologist in wide blood vessels treated with anti-itch medica-
Los Angeles. “It’s lying close to tions and topical creams.
the way our body the surface of the E C Z E M A : There are several
responds in an emer- skin in the cheek,” types of this condition, which
gency,” she says. says Peter Lee, M.D., can produce a red rash on the
When the nervous chief surgeon cheeks. It is usually treated
system is activated of Wave Plastic with steroids, antihistamines,
by embarrassment Surgery, which is and/or prescription meds.
or nerves, you go why the blood flow
into a mild version may be more visible R O S A C E A : This inflamma-
of fight-or-flight there. In people tory skin condition can cause
mode, and the heart with dark skin, the the small blood vessels in the
delivers more blood blush might not face to swell. A range of treat-
and oxygen to the be as obvious to an ments can help shrink blood
muscles and organs, onlooker, but the vessels and prevent inflam-
including the skin blusher will feel it. mation, Dr. Shamban says.

CAN I PREVENT THE BLUSH? says: “When the body

relaxes, it slows the
Blushing is totally able to prevent blush- heartbeat and lowers
natural and can’t really ing in the first place blood pressure and
be controlled once by practicing medita- stress hormones,
it’s been triggered. tion and breath which can help con-
However, you may be work, Dr. Shamban trol facial flushing.”

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 57
H E A LT H
CHALLENGE
Spend Less Time Sitting
Expert-approved tips to get you on your feet
B Y A LY S S A J U N G
S
cience keeps trying to
warn us: Sitting is terri-
ble for you. Sedentary
behavior is associated
with a slew of health risks,
from an increased chance for
chronic diseases such as heart
disease, type 2 diabetes, and
cancer to a potentially shorter
life span, says study after study.
“When we’re seated, our
bodies slip into ‘low power
mode,’ ” explains Lindsey Benoit
O’Connell, founder of The LAB
Wellness. “Our muscles take
a nap, fat burning slows, and
calorie torching goes on break.
This sets the stage for issues
like unhealthy weight gain,
mental health troubles, and
aches and pains, which can
all contribute to future health
problems.” But there’s good
news: Research suggests that
finding reasons to move more
throughout your day could be
an antidote. Awesome, you may
be thinking, but I don’t have
time to add something else to
my wellness to-do list!
58 P R E V E N T I O N .C O M • J U N E 2 0 2 4
“Even busy days have pockets
of inactivity—finding those
idle moments is like going on a
treasure hunt where the prize is
better health,” O’Connell says.
We’ve created a three-week map
for you. Each week, spend a few
days trying the expert-backed
“sit less” tactic. The goal is for
them all to become part of your
day-to-day life moving forward!
WEEK 1
S E T MYS TERY AL ARMS
It’s easy to miss regular alarms,
so surprise yourself into stand-
ing. Set an hourly alarm for ran-
dom times like 12:41 and 1:43.
When you get an alert, have a
five-minute “movement snack,”
says O’Connell. You could:
Have a one-song dance party
Stretch
Refill your water bottle
Take a detour to
the bathroom
Do jumping jacks, squats,
or push-ups
 boost circulation
and mood. “Try
simple poses like
cat-cow and for-
ward bends,” says
Kat Ruiz, head
of fitness and
memberships at
Gurney’s Resort
& Seawater Spa
in Montauk, NY.

WEEK 3
GAM I F Y
L EISURE
Put an active spin
on both down-
time and every-
day moments.
WEEK 2 Move and groove. Try pairing
audio with specific tasks—so maybe
R E T H I N K H OW YO U WO R K podcasts are the soundtrack for errands
“It’s about rewiring habits so movement and upbeat tunes are for chores.
is the natural focus,” says O’Connell. TV Night = Game Night.
Use a standing desk. Buy or “Write down phrases from favorite
request one from your company, or DIY shows, movies, and sports, and attach
one using sturdy materials like books. an action to each,” O’Connell says.
S H U T T ER S TO CK /RO O M 27.

Try to stand for at least two hours a day.
Take lunch on the go a few
days a week —you’ll get in extra
steps while you refuel.
Do afternoon chair yoga to
“When you hear something on the list,
do the matching activity.” For example,
when someone says “rose” on The
Bachelor, do five squats, or for every
touchdown scored while watching
football, do your own crazy celebration.

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 59
H E A LT H
MEET THE EXPERTS
The Hormone Specialist
Here’s what an endocrinologist wants you to know
about diabetes, weight, and more.
A
round 38.4 million
Americans have a
type of diabetes—
that’s about one
in 10 of us. Most of those
affected have type 2 diabe-
tes, and all can benefit from
working with an endocri-
nologist. Hormones, weight
management, metabolism,
and thyroid health all fall
under the expertise of
endocrinologists—blood
sugar and the hormone
THE EXPERT insulin, two concerns in
Deena
Adimoolam, diabetes, are just a couple of
M.D., is currently factors affected by the complex
working for a endocrine system. Deena
multispecialty
group practice in Adimoolam, M.D., a Preven-
New Jersey. She tion Medical Review Board
has published
research in the member, knows about all these
fields of diabetes and more, and she sat down
and obesity.
She is also a
with us to discuss her field.
spokeswoman
for the Endocrine Why do people usually
Society, the
largest medical come to see you?
organization Two of the main reasons that
focused on endo-
crinology and
people see endocrinologists
metabolism. also happen to be two of
the most common medical
60 P R E V E N T I O N .C O M • J U N E 2 0 2 4
problems in the United States:
obesity and diabetes, which
often go together. People come
to see me for help with weight
loss—to assess why it’s difficult
to lose weight and see how
I can help them achieve their
weight-loss goals through
personalized nutrition plans.
People also see me for dia-
betes treatment and manage-
ment. I always screen people
with risk factors for diabetes
by administering a hemoglobin
A1C test, a blood test that
measures blood glucose over
the past two to three months.
Risk factors include having
a strong family history, being
overweight or obese, taking
steroids, and being of certain
races or nationalities. Because
I take care of many people
who are overweight or have
CO U RT ESY O F S U B J ECT.
obesity, I am often testing for
type 2 diabetes.
What else can you
help people with?
We can address so many
 things. For instance, endocrinologists
often help women manage symptoms
of perimenopause and menopause
with hormonal and nonhormonal
treatments. Also, many people don’t
realize that a great deal of our bone
health is governed by hormones,
so endocrinologists understand
and often treat disorders of the bone
such as osteoporosis.
What should people know
about their hormones?
There’s a lot of misinformation about
GE T T Y I M AGES .
hormonal health—specifically the
concept of what you can do to “balance
your hormones.” I get concerned
when I hear about people trying
certain supplements or obtaining
medications or hormonal derivatives
from the Internet without a prescrip-
tion. If you are concerned about your
hormones, visit an endocrinologist; we
can check the hormones that might
be most associated with your symptoms.
What’s exciting in your
field right now?
So many things! There are many new
drugs in development to further treat
obesity and help people get to their
weight goals. There are also so many
new technologies in the pipeline to
help those living with diabetes, such
as new cell phone applications, glucose
monitors, and insulin pumps.
J U N E 2 0 2 4 • P R E V E N T I O N .C O M 61
H E A LT H

DA N SA EL I N GER/ T R U N K A RCH I V E.

62 P R E V E N T I O N .C O M • J U N E 2 0 2 4
WHEN
MORE
ISN’T
BETTER
If the ultimate point of tests,
screenings, and prescriptions
is to treat what ails us,
why do we get so many that
do no such thing?
B Y M E R Y L D AV I D S L A N D A U
H E A LT H

hether you’re seeing

your doctor for a
routine physical or
because some part
of you has started to
ache, you often leave
the visit with a prescrip-
tion for a test or a treatment. And while
sometimes these make all the differ-
ence, experts say that too often such
recommendations do not help people’s
health and have unnecessary costs in
terms of time, money, and peace of
mind. Some may even cause harm.
In fact, hundreds of billions of U.S.
health care dollars are wasted every
year on what experts call “low-value
care,” according to the Lown Institute,
a nonpartisan think tank. This term
describes any test, drug, or procedure
that hasn’t been shown in quality
research to improve health now or to ahead with all
set people up for a better future. recommended
Of course blood tests, imaging, med- courses of action? “Low-value”
ications, and other treatments are life- does not mean “low-risk.” For example,
saving when done for the right reasons. one study compared people given an
But physicians prescribe these things EKG before cataract surgery (something
for all kinds of wrong reasons: Perhaps many doctors routinely do before every
they’re not up on the latest research surgery, even when it doesn’t yield
showing that what they’re advising valuable information) with others who
doesn’t help, or they go with a popular weren’t. Having the test led to what is
drug even if it’s not the best option for known as a “cascade of care,” in which
GR EG O RY R EI D/GAL L ERY S TO CK .

the patient. Or maybe they just want to
do something when in truth there isn’t a
good medical course of action, says Rita
Redberg, M.D., a professor of medicine
at the University of California, San
Francisco, and an advocate of reining in
low-value care.
So what’s the danger of simply going
some in the EKG group were flagged
for something that triggered additional
tests and cardiology visits that most
patients didn’t need or benefit from.
And of course getting a prescription
for a drug that isn’t actually required
means potential side effects. “All
this leads to time away from work,

64 P R E V E N T I O N .C O M • J U N E 2 0 2 4
 All this leads to time away
from work, unnecessary worry,
and medical complications.”
unnecessary worry, and medical com- be best. Doctors are subject to drug
plications,” Dr. Redberg says. company marketing that may oversell
The fee-for-service structure of our the benefits or downplay the risks of
health care system is partly to blame for medicines, as anyone who followed the
the phenomenon of low-value care, as opioid crisis knows. In addition, “pre-
it rewards doctors financially for what vention” in medicine has become syn-
they do and not for what they don’t do, onymous with testing and the proactive
even when not doing anything would use of medications when in many cases

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 65
H E A LT H
the first steps should be behavioral
interventions, Dr. Redberg says.
The best way to protect yourself from
the emotional and financial cost of low-
value care: Find a provider who truly
listens to you and isn’t quick to whip
out the prescription pad. Below, some
ways of approaching the subject.
At a routine physical, despite
NO SYMPTOMS, your doctor
orders IMAGING SCREENS.
Ask: “I’m trying to avoid tests
I don’t really need. Does this fit into the
screening recommendations from
the U.S. Preventive Services Task Force
based on my age and health history?”
Why: The USPSTF is a well-regarded
panel, filled with independent experts,
that carefully reviews research to make
evidence-based screening recommen-
dations. For example, most women
shouldn’t be screened for osteoporosis
before age 65, the task force states.
(Exception: Those with high bone-
breakage risk because of a parent’s
history of hip fracture or their own low
body weight should consider getting a
bone mineral density screen earlier.)
You have BORDE RLINE
LEVELS of glucose,
cholesterol, or other blood
markers and your M.D.
suggests MEDICATION. .
Ask: “Are there lifestyle interven-
tions I can try? Can you recommend
some, and if my labs are not better by
next visit we can consider the drug?”
66 P R E V E N T I O N .C O M • J U N E 2 0 2 4
Why: Our constant exposure to drug
company marketing leads doctors and
consumers to sometimes opt for meds
prematurely, the Lown Institute says. For
instance, many doctors prescribe statins
when a patient’s LDL cholesterol is high,
but the USPSTF says most adults ages
40 to 75 who have never had a heart
attack or stroke but who have one or
more risk factors for cardiovascular
disease (CVD) will benefit from the drug
only if they have a 10% or greater risk of
CVD over the next 10 years. Dr. Redberg,
a cardiologist, says research has never
proven that lives are saved when statins
are given to people who have never
had a heart attack, but they can cause
side effects. Other drugs that are routinely
overprescribed, the Lown Institute
asserts, include benzodiazepines,
diabetes meds, and antibiotics.
You’re being treated for
a CHRONIC CONDITION
and your doctor refers you
for a NEW TEST.
Ask: “Could the results from this
test change my treatment plan?”
Why: Tests should offer a pathway
to improving your health, says Ashley
Graham Kennedy, Ph.D., an associate
professor of philosophy at the Florida
Atlantic University Honors College in
Jupiter, who has written about diagnos-
tic testing. We tend to focus on whether
the test is accurate. “But that’s not the
only question,” Kennedy says. When
you’ve already been diagnosed, any
additional test should facilitate better
treatment decisions.
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H E A LT H

T H E VO O R H ES/GAL L ERY S TO CK .

68 P R E V E N T I O N .C O M • J U N E 2 0 2 4
 heal

body
your

with

f ood
the path to good health

and long life starts

in the kitchen .
BY ALYSSA JUNG
H E A LT H
Y ou are what
you eat”
isn’t just a cheeky phrase used by doc-
tors and health experts to trick us into
eating a healthy diet: It’s actually very,
very true. If you feed your body nour-
ishing foods, your inner workings will
flourish, and so will you—but if you
fill it with junk, your internal systems
will falter, and your health (and your
body!) will start to reflect that.
That’s why “it’s never too late to start
eating healthier. The changes you make
at any age can elevate your health,”
says William Li, M.D., a physician
and the author of Eat to Beat Disease:
The New Science of How Your Body Can
Heal Itself. “True health care is what
we do between visits to the doctor—our
everyday habits when it comes to diet
and lifestyle make all the difference
in the world when it comes to staying
vibrant and warding off disease.”
Being healthy takes a lot of hard work
on your body’s part. A slew of factors—
such as the presence of inflammation,
how strong your heart is, your gut-
health status, whether your skeleton
is sturdy, and how you feel mentally—
influence overall health. But you can
support your body by learning how to
make food its daily medicine. A bal-
anced diet is an essential part of what
70 P R E V E N T I O N .C O M • J U N E 2 0 2 4
your body needs to run from day to
day, and specific nutrients can aid
in healing what needs help (such as
blood pressure that’s a smidgen too
high or muscle mass that could use
a boost). Here’s how to turn food into
one of your most useful health tools.
Balance Your Gut
A healthy gut sets the stage for
optimal overall health. That’s because
many of our body systems are linked
in some way to our gut microbiome. “A
healthy gut lining makes it much easier
for essential nutrients to be absorbed so
your body can put them to use,” explains
Valerie Agyeman, R.D., a dietitian and
the host of women’s health podcast
Flourish Heights. If you think it’s pretty
cool that 70% of your immune system
lives in your gut, you may be interested
to learn about the gut-brain axis, which
is basically a health highway that con-
nects the two such that maintaining a
balance of good and bad gut bacteria can
positively influence cognitive and mental
health, Agyeman says. The gut plays a
role in regulating hormones that impact
menstrual cycles and menopause too.
On the flip side, when the gut-bug
mix isn’t balanced, harmful bacteria
can take over, making it harder to
keep inflammation in check, affecting
things like immunity, and possibly
leading to gastrointestinal issues

FR A N CES CO Z ER I L L I/GAL L ERY S TO CK .
such as irritable bowel syndrome,
constipation, heartburn, diarrhea,
and bloating. That’s why it’s crucial
to eat foods that will help you achieve
that coveted microbiome makeup.
HEALING PICKS
P R O B I O T I C F O O D S : These populate the
gut with good bacteria; go for yogurt,
kefir, and fermented items like kimchi
and kombucha. Not all yogurts contain
probiotics, so check the label—some
have the “Live & Active Cultures” (LAC)
seal to verify the probiotic content,
while others list specific probiotic
strains the product contains, commonly
S. thermophilus and L. bulgaricus.
P R E B I O T I C F O O D S : Featuring indigest-
ible fibers, these picks are food for ben-
eficial gut bacteria; find them in garlic,
onions, bananas, asparagus, and honey.
F O O D S W I T H F I B E R : This nutrient is
essential for regular bowel movements
and to bulk up stool so it can travel
efficiently through the digestive tract,
says Agyeman. Produce, nuts and
seeds, legumes, and whole grains are
solid sources of fiber.
J U N E 2 0 2 4 • P R E V E N T I O N .C O M 71
H E A LT H
Tame Inflammation
Fighting chronic inflammation is
the wellness world’s latest obsession—
and unlike with some of the wackier
trends (notice the side-eye, “internal
shower” folks), there is a lot to this one.
Inflammation is the body’s natural
defense system that’s deployed here
and there to help us heal from injury
or illness, but it becomes an issue when
it sticks around too long and causes
damage to cells, tissues, and organs that
affects how well they function. This is a
big deal because over time it may contrib-
ute to the development of diseases like
heart disease, cancer, and diabetes, says
Dawn Jackson Blatner, R.D.N., author
of The Flexitarian Diet. “The good
news is that eating a varied, nutrient-
rich diet can help support the body’s
natural ability to regulate inflammation,”
Blatner adds.
HE ALING PICKS
COLORFUL FRUITS AND VEGGIES:
Bright foods like berries, apples,
cabbage, carrots, broccoli, beets, and
bell peppers are rich in antioxidants
and other anti-inflammatory compounds.
F I B E R - F I L L E D F O O D S : A healthy gut
helps regulate inflammation, so foods
high in fiber such as beans, lentils, and
whole grains feed good gut bacteria
to promote microbiome balance. (You
also need a stream of good bacteria,
so don’t forget probiotic foods.)
H E A LT H Y F AT S : Polyunsaturated fats
(omega-3’s are among them) and
72 P R E V E N T I O N .C O M • J U N E 2 0 2 4
monounsaturated fats help decrease
inflammation, Blatner says. Fish such
as salmon and trout, nuts and seeds,
olives, avocados, and olive oil are
all sources of these green-light fats.
M A G N E S I U M - R I C H F O O D S : “Research
suggests that magnesium can act like
an antioxidant to fight inflammation,”
says Blatner. Spinach, pumpkin seeds,
tuna, brown rice, black beans, almonds,
avocados, bananas, and dark chocolate
are all great sources of this mineral.
H E R B S A N D S P I C E S : These seasonings
make food taste good and contribute
anti-inflammatory power.
Make Over
Mental Health
When you think about how
intertwined food and cognitive
health are, it’s no surprise that what
you eat also impacts mental health—
in a couple of ways. For one, “nutrition
plays a direct role in hormone and
neurotransmitter synthesis, influencing
mood-regulating chemicals like sero-
tonin, dopamine, and norepinephrine,”
explains Laura Iu, C.D.N., a registered
dietitian in New York City.
There has also been a lot of research
on how specific vitamins and minerals
influence mental health issues such as
stress, anxiety, and depression. Two
types of omega-3 fatty acids (EPA and
DHA) have been shown to help reduce
symptoms of stress and anxiety,
and they aid in nerve cell function

and neurotransmitter regulation.
And sometimes food can boost your
mood simply because of how it makes
you feel—through tastes, textures, or
nostalgia. “Comfort foods have gotten
a bad rap for being ‘unhealthy,’ but
enjoying comfort food from time to time
is important for everyone,” says Judy
Ho, Ph.D., a neuropsychologist and the
author of The New Rules of Attachment.
To make feel-good meals meaning-
ful, Ho recommends this: Before you
dig in, shift your thinking to be more
mindful. “Make the first few bites
ceremonial and really savor them,” she
adds. “Own your decision to enjoy a
‘treat’ and appreciate the experience.”
HE ALING PICKS
S A L M O N : It delivers healthy fats and
vitamin D, two essentials for managing
stress, anxiety, and depression. Low
levels of the “sunshine vitamin” have
been associated with increased risk of
depression and anxiety, Iu says, and fat
impacts how mood-related chemicals
and hormones function.
O AT S : Whole grains such as oats are
complex carbs, and they help regulate
blood sugar for a more stable mood;
they also provide B vitamins, which
contribute to the production of serotonin,
a brain chemical that elicits feelings
of relaxation and wellness, says Ho.
N U T S A N D S E E D S : These are a source
of omega-3’s, which help keep stress
hormones like cortisol and adrenaline
under control, explains Ho. Olive oil
and avocado are also rich in omega-3’s.
The 5 F’s of
GUT HEALTH
Improve your gut health by
using this cheat sheet from Dawn
Jackson Blatner, R.D.N.
1
C H E W F O O D F U L LY.
Digestion begins in the
mouth. Chewing our food
completely makes it easier
to digest so we’re able to get
more nutrients from it.
2 FOCUS ON FIBER.
The goal: 30 g each day to
help strengthen the gut and
provide fuel for good bacteria.
3 F L U I D S M U S T F L O W. When
you consume more fiber, it’s
important to drink more liquids;
they work together to keep your
digestive tract clean and strong.
4
F O R T I F Y F R I E N D LY
BACTERIA.
Research suggests that
having six or more servings
of fermented foods daily can
drastically improve gut health;
if that doesn’t feel possible
(at least not right away),
starting with one daily serving
is a step in the right direction.
5 F I T N E S S I S K E Y.
Science says exercise
equals a healthier gut; 30 to
90 minutes thrice weekly resulted
in significant consistent and
positive gut-bacteria changes.
J U N E 2 0 2 4 • P R E V E N T I O N .C O M 73
H E A LT H

D A R K C H O C O L AT E : It’s lower
in sugar than milk chocolate,
which means less risk of an
energy crash, and it contains
antioxidants that tend to boost
positive emotions, says Ho.
D A I R Y: Milk, cheese, and yogurt
could contribute to reducing and
preventing depressive symptoms.
“A recent large study found
that as calcium intake increased,
symptoms of depression
decreased,” says Ho. “Vitamin D may
also help improve mood by elevating
serotonin levels in the brain.”

Shore Up
Your Skeleton
Bone density and muscle mass
naturally decline as we age, which
can lead to conditions like osteopo-
rosis and increase the risk of falls or
fractures—all of which may affect your
mobility and quality of life. Plus, “mus-
cle is known as ‘the longevity organ,’
meaning the more muscle you have, the
longer you may live and the healthier
you may be. More muscle is associated
with better immunity and healthy
cholesterol, triglyceride, blood pressure,
and blood sugar levels,” Blatner says.
So it’s crucial to support and Moore, R.D.N., author of The Plant
strengthen your bones and muscles. Love Kitchen.
O L I V ER B U R S TO N.

In addition to using weights a few times “Minerals like calcium and

a week, loading up on foods that are phosphorus are the building blocks of
high in the right nutrients is another bone, and vitamin D is necessary for
powerful way to do that, says Marisa calcium absorption,” Moore explains.

74 P R E V E N T I O N .C O M • J U N E 2 0 2 4
 All-Star A N T I O X I D A N T S
These biological bodyguards help protect us from free radicals—
harmful molecules that damage cells and may lead to disease, says Valerie
Agyeman, R.D. Plant foods provide a huge array of good guys,
but these standouts are especially deserving of the spotlight.

F L AV O N O I D S : found in orange and V I TA M I N C : Studies

They lower inflamma- yellow foods and leafy
tion, promote heart green produce, and it
health, and reduce supports skin, vision,
chronic disease risk. and immune health,
“Anthocyanins in says Blatner. Lycopene,
red, purple, and blue found in red and pink
foods, quercetin in produce, may support
onions and purple heart health and help
protect against certain
cabbage, isoflavones
in soy foods, and cancers such as pros-
catechins in green tea tate cancer. Lutein and
are great to include zeaxanthin also fall into
in your diet,” says this category and may
Sherene Chou, R.D.N., reduce the progression
cofounder of food of age-related macular
andplanet.org. degeneration. Try to pair
these picks with a fat,
CAROTENOIDS: like olive oil, for optimal
Beta-carotene is absorption, Chou adds.
show that it can help
support and regenerate
other antioxidants in
the body, says Chou.
Citrus, cruciferous
veggies, and bell
peppers are high in it.
S E L E N I U M : This is
a must-have when
it comes to a strong
immune system, and
research suggests that
it may help reduce the
risk of breast, lung, and
prostate cancers, says
Chou. A single Brazil
nut can deliver 100%
of your daily needs.

“Magnesium and protein are also
key for bone and muscle health.”
If you have trouble getting enough
vitamin D through food, your doctor
may suggest supplements.
HE ALING PICKS
P R O T E I N S : You can incorporate both
plant and animal proteins, aiming for
0.6 g of protein per pound of body
weight per day, Blatner says. Legumes
and soy-based foods like tempeh and
tofu are great plant-based choices, while
fish and poultry are smart lean proteins.
F O O D S T H AT C O M B I N E C A L C I U M A N D
V I TA M I N D : These rely on each other to
confer benefits, so a pro hack is to eat
foods with both. Go for fortified dairy
and plant-based milk, yogurt, or cereal;
canned fish such as salmon; and eggs.
V I TA M I N K - A N D N I T R AT E - R I C H P I C K S :
“New research suggests we should focus
on vitamin K and nitrate for bone and
muscle health,” says Blatner. Vitamin K, in

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 75
H E A LT H

leafy greens
and crucifer-
ous veggies,
may increase
bone density
and reduce
fracture risk.
Nitrate, present
in beets and leafy
greens, may boost
oxygen and blood
flow to muscles.

Help Your Heart

There’s no overstating the link
between nutrition and heart health.
The right foods fuel your ticker by
supporting functions like heart rhythm
and desirable things like stable blood
sugar, healthy cholesterol levels, and
blood pressure control, Moore says.
However, “No ‘supernutrient’ does it
all, so the best way to eat for your heart
is to focus on a diverse array of foods
that contain polyphenols and fiber,”
Dr. Li says. “Just as important is to
cut down on ultra-processed foods,
which are filled with additives that can
damage your cardiovascular system.”
Studies show that a Mediterranean
eating style (whole grains, lots of pro-
duce, lean protein like fish, and healthy
fats such as from olive oil, legumes, and
nuts) provides a heart-healthy mix, but
the foods below are über heart-smart.
heart-supporting plant compounds, but
berries are particularly high in ellagic
acid, which research says may protect
against heart disease, says Dr. Li.
C I T R U S A N D M E L O N : These are replete
with potassium, a mineral that “often
flies under the radar when it comes to
heart health, but helps maintain normal
blood pressure levels,” says Moore.
B E A N S : Plant sterols and soluble fiber
in legumes help keep cholesterol in
check, Moore says, and magnesium aids
in regulating heartbeat and warding
off diabetes, a heart disease risk factor.
O L I V E O I L : This cooking staple, like
whole olives, features hydroxytyrosol, a
heart-protective antioxidant, says Dr. Li.
T O M AT O E S : Red and pink produce
such as tomatoes, pink grapefruit,
pink guava, and watermelon boasts
GE T T Y I M AGES .

lycopene, which helps nurture and

protect the endothelial cells that
HE ALING PICKS feed heart muscle and make up blood
B E R R I E S : All fruits have lots of vessel linings, Dr. Li says.

76 P R E V E N T I O N .C O M • J U N E 2 0 2 4
 SCAN HERE

Make it deliciously
RICH &
CREAMY
For Delicious
Recipe Inspiration
www.hellmanns.com/recipes
 P R E V E N T ION

FOOD

M I K E GA RT EN. FO O D S T Y L I N G: R EB ECCA J U R K E V I CH. PRO P S T Y L I N G: PA M M O R R I S .

NUTRITION

ALWAYS - READY
HEALTHY MEALS
Canned staples can keep you eating well
even when you can’t get to the farmers’ market.
BY A LYS S A J U NG • RECI PES BY JOY CHO
S H OW O F H A N D S : Who buys the same
things on every supermarket run? Use your
habitual nature to make wise eating a little
HEARTS

easier: Grab a variety of canned foods on each O F PA L M

trip and keep them on hand so you’ll always have With a neutral
nutritious staples with which to create a balanced flavor and
meal, even on your most tiring days. a texture similar to
“Canned items have gotten a bad reputation as that of artichokes,
being a low-quality option, but that’s not always “hearts of palm are a
the case,” says Stefani Sassos, M.S., R.D.N., the source of vitamin B6,
Good Housekeeping Institute’s nutrition director. which plays a role in
“These products can actually be a convenient and immune and nervous
economical way to support a healthy diet.” system function,
On your next grocery trip, employ Sassos’s as well as potassium,
cart-loading smarts: Reach for produce or beans which supports
that (ideally) contain only the food itself; choose optimal hydration and
products low in or without sodium; go for fruit in a regular heartbeat,”
water or its own juice (no syrup or added sugars); Sassos says.
and decide on tinned fish in olive oil vs. water
based on how you plan to use it. Kickstart your CANNELLINI
pantry makeover with these canned essentials.
BEANS
“Eating more
HEAR T S OF PAL M (seeded and thinly plant foods is
sliced) and let sit one of the best things
AN D B EAN SAL AD
5 min. Add two 14-oz to do for your overall
ACTIVE 15 MIN. cans hearts of palm health and longevity,”
TOTAL 15 MIN. says Sassos. Like
(rinsed and sliced 1/4 in.
SERVES 6 all beans, cannellinis
thick), one 15.5-oz
provide fiber and
In large bowl, whisk can cannellini beans
plant-based protein,
together 3 Tbsp (rinsed), and 1 pint
the duo that helps
red wine vinegar, grape tomatoes
keep appetite in
1 tsp lemon zest, (halved) and toss to check and blood
1 Tbsp lemon juice, combine. Fold in sugar stable. Keeping
1 Tbsp oregano leaves 1/2 cup basil leaves blood sugar even is
(chopped), 1/2 tsp (roughly chopped) crucial for a strong
kosher salt, 1/4 tsp and top with cracked heart and steadiness
pepper, and 3 Tbsp pepper if desired. in energy and mood.
olive oil. Stir in 1/4 small PER SERVING About Pro hack: Rinse beans
red onion (thinly 165 cal, 7 g fat (1 g sat), 0 mg to significantly slash
chol, 447 mg sodium, 22 g their sodium content.
sliced crosswise) and carb, 8 g fiber, 2 g sugar
1/2 medium jalapeño (0 g added sugar), 7 g pro

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 79
F OOD

PINEAPPLE
It’s good for more than
TUNA- just upside-down cakes.
PI NEAPPLE Pineapple is one of the only foods
HAN D R O L L S that contains bromelain, a com-
pound that fights inflammation.
ACTIVE 25 MIN. “Bromelain also supports digestion
TOTAL 25 MIN. through its role as a digestive
MAKES 12 enzyme, meaning it helps break
down food so the body can put the
Heat oven to broil.
nutrients to use,” Sassos explains.
Line rimmed baking
sheet with nonstick
foil. Place one 20-oz
can pineapple slices cutting board. and pepper and
in juice (drained Meanwhile, mash mix to combine.
and patted dry) on 1 large ripe avocado On 3 sheets nori
prepared sheet and in medium bowl. Add (quartered), shiny
lightly brush tops two 5-oz cans solid sides facing down,
with 1 Tbsp sriracha. white tuna in water spread 11/4 cups
Broil, rotating pan (drained), 2 scallions freshly cooked
halfway through, (thinly sliced), 1 tsp short-grain white
until nicely charred, rice vinegar, and rice. Divide tuna
4 to 6 min. Transfer to 1/4 tsp each kosher salt salad among centers
of each along with
2 small Persian
cucumbers (cut
TUNA into matchsticks).
“Tinned fish is a great way to Top with broiled
eat more seafood, especially pineapple (cutting
if you don’t have access to fresh fish as needed) and
or don’t like cooking with it,” says sliced scallion if
Sassos. One serving of canned tuna desired. Fold each
delivers about 20 g of protein along hand roll like
with inflammation-fighting omega-3’s a taco and serve
and a bit of hard-to-get vitamin D. immediately.
Any kind of tuna is a smart staple,
PER SERVING About
but if you eat it very frequently, 107 cal, 3.5 g fat (0.5 g
M I K E GA RT EN.

mix it up with skipjack, which tends sat), 8 mg chol, 131 mg

to have less mercury, Sassos adds. sodium, 13 g carb, 2 g
fiber, 5 g sugar (0 g added
sugar), 7 g pro

80 P R E V E N T I O N .C O M • J U N E 2 0 2 4
F OOD

BREAKFAST
Sheet
Pan
Frittata
You know it’s
spring when
your morning
meal is this GREAT
GREENS
bright and fresh. Spinach and
asparagus contain
antioxidants like
ACTIVE 15 MIN.
vitamins C and E that
TOTAL 40 MIN.
can help combat
PLUS RESTING
inflammation.
SERVES 12

1 tsp olive oil

1 lb asparagus,
trimmed
12 large eggs each spear lengthwise MAKE IT AHEAD:
1 cup milk (or quarter if thick). Stack frittata slices
2 tsp Dijon mustard 3. In large bowl, whisk between pieces of
Kosher salt eggs, milk, Dijon, 1 tsp
parchment paper, then
and pepper salt, and 1/2 tsp pepper.
freeze in airtight container
2 cups baby Stir in spinach and
or resealable bag for
spinach, sliced bias-cut asparagus, then
up to 2 months. To reheat
21/2 oz goat cheese, pour into prepared baking
crumbled (1/2 cup) from frozen, remove
sheet. Scatter asparagus
Mixed green salad, parchment and wrap
spears and goat cheese
for serving 1 frittata slice in damp
on top. Bake, rotating pan
paper towel; microwave
1. Heat oven to 375°F. halfway through, until
on High until warmed
Oil rimmed baking sheet eggs are puffed and
through, 1 min. 30 sec.
with 1 tsp oil. middle no longer jiggles,
M I K E GA RT EN.

2. Slice asparagus ends
on bias 1/4 in. thick,
leaving top 4 in. of each
spear intact, then halve
20 to 22 min. Let rest PER SERVI NG About 110 cal,
7 g fat (3 g sat), 191 mg chol,
5 min. before slicing.
296 mg sodium, 3 g carb, 1 g
Serve with mixed green fiber, 1.5 g sugar (0 g added
salad if desired. sugar), 9 g pro

82 P R E V E N T I O N .C O M • J U N E 2 0 2 4
Class Clowns
Old Truck
More Memories

Less Sugar
Fewer Net Carbs
Fewer Calories*

The best things in life start with

just the right ingredients.
*The Breyers CarbSmart range has 50-150 Calories, 3-5g net carbs, 2-5g total sugars per serving.
A range of leading vanilla ice creams contain 230 Calories, 22g net carbs, 22g total sugars per serving.
F OOD

DINNER

TONIGHT

Double Up
Making twice the
amount of part of
a meal, such as
the seared chicken
here, is easier
than doubling the
entire recipe. Pre-
cooked elements
will still save
you time—and
dishwashing—
for future meals.

CHICKEN WITH
STEWED PEPPERS
AND TOMATOES
recipe, p. 92
 COOKING
FOR Avoid eating the same
leftovers all week with our
smart strategies: These

ONE
meals make just enough
for D I N N E R T O N I G H T
and a tastes-like-new
L U N C H TO M O R R O W.
B Y S A M A N T H A M ACAV O Y

LUNCH

TOMORROW

Gather
Grains
Keep brown rice,
bulgur, farro, and
other grains on
hand to bulk up
bowls, soups,
and salads.
To freeze extras,
arrange cooled
grains in a thin
layer in resealable
bags—thinner
layers mean
S I M O N A N D R E WS .

faster defrosting!
L I S EN GEL H A RT.
FO O D S T Y L I N G:

PRO P S T Y L I N G:
M I K E GA RT EN.
T H ES E PAGES:

CHICKEN AND
CRISPY CHICKPEA
BOWL
recipe, p. 92
J U N E 2 0 2 4 • P R E V E N T I O N .C O M 85
DINNER

TONIGHT

Shop
Strategically
Plan your week’s
meals before hitting
the store, and opt
M I K E GA RT EN.

for dishes that rely

on some of the
same ingredients
to reduce waste.
 F OOD

LUNCH

TOMORROW

G o W i t h G re e n s
Keep a stash of lettuce, kale,
arugula, or baby spinach in the
fridge and you can transform
last night’s leftovers into a hearty
(super-customizable!) salad.

PORK 2. In heatproof bowl,

AND ARUGULA combine couscous and
SALAD remaining 1/2 tsp lemon
zest. Add boiling water,
recipe, p. 92
cover, and let sit until
water is completely
PORK SKEWERS 1/4 cup couscous absorbed, about 10 min.
WITH HERBED 1/4 cup boiling water 3. Meanwhile, thread
1/4 cup mint leaves, pork and scallions onto
COUSCOUS finely chopped skewers and grill until
ACT IVE 25 MIN. 1/4 cup flat-leaf parsley just cooked through,
TOTAL 25 MIN. leaves, finely chopped 2 to 3 min. per side. Add
SERVES 1 (WITH 1 Persian cucumber, remaining 1/2 Tbsp lemon
LEFTOVERS FOR LUNCH) cut into very juice on top; transfer
small pieces half of pork to plate and
11/2 tsp lemon zest
plus 11/2 Tbsp lemon 1/2 oz feta cheese, refrigerate remaining
juice, divided crumbled for Pork and Arugula
1 clove garlic, pressed 1. Heat grill or grill pan to Salad (page 92).
or finely grated 4. Fluff couscous and
medium-high. In medium
1 Tbsp olive oil toss in mint, parsley,
bowl, combine 1 tsp
Kosher salt cucumber, and feta;
lemon zest, 1 Tbsp lemon
and pepper serve with pork.
1/2 lb pork tenderloin, juice, garlic, oil, and
M I K E GA RT EN.

thinly sliced 1/8 tsp each salt and pepper PER SERVI NG About 461 cal,
17 g fat (5.5 g sat), 90 mg
on diagonal and stir to combine.
chol, 327 mg sodium, 42 g
2 scallions, each cut Add pork and scallions carb, 5 g fiber, 2.5 g sugar
into four 2-in. pieces and toss to coat. (0 g added sugar), 34 g pro

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 87
DINNER

TONIGHT

Quick-Fix
Flavor
Reach for high-
impact ingredients
like fresh citrus
and sumac to make
meals extra-
delicious without
extra work. If the
taste dulls the next
day, add another
squeeze of lemon
or dash of spice.
M I K E GA RT EN.
 F OOD

R OA S T E D S H R I M P , 1/2 tsp coriander 1. Heat oven to 450°F.

seeds, cracked On rimmed baking sheet,
TOMATOES,
1 Tbsp olive oil toss onions, fennel, and
AND SPINACH Kosher salt coriander with oil and
ACT IVE 10 MIN. and pepper a pinch each of salt and
TOTAL 30 MIN. 10 large peeled and pepper. Roast 15 min.
SERVES 1 (WITH deveined shrimp 2. Season shrimp with
LEFTOVERS FOR LUNCH) 1/4 tsp sumac sumac and 1/8 tsp each
2 small red onions, 12 oz small cherry or salt and pepper. Toss
cut into 1/2-in. wedges grape tomatoes tomatoes with vegeta-
1 small bulb fennel, 1 small lemon, halved bles, then nestle in
cut into 1/4-in. wedges 3 cups baby spinach shrimp and lemon halves
and roast until shrimp
is opaque throughout,
5 to 7 min. more.
LUNCH
3. Refrigerate half each of
TOMORROW lemon, onion, tomatoes,
and shrimp for Shrimp
Bulgur Bowl (page 93).
4. Transfer remaining
SHRIMP BULGUR
shrimp and lemon to
BOWL plate. Scatter spinach
recipe, p. 93 over remaining vegeta-
bles and return to oven
to barely wilt, 1 to 2 min.
Serve with roasted
shrimp and lemon.
PER SERVI NG About 138 cal,
1.5 g fat (0.5 g sat), 44 mg chol,
391 mg sodium, 25 g carb,
9 g fiber, 11.5 g sugar (0 g
added sugar), 11 g pro

Consider Crunch
Instantly add interest to
leftovers with crispy toppings
like nuts, seeds, or even
roasted chickpeas, which you
can make from scratch or
M I K E GA RT EN.

pick up from the store.

P R E V E N T I O N .C O M 89
DINNER

TONIGHT

Hold the
D re s s i n g
Storing
leftovers after
dressing can
cause them to
get soggy, so
M I K E GA RT EN.

don’t drizzle it
on until you’re
ready to eat.
 F OOD

LUNCH

TOMORROW

Se ason Simp ly
Spice your proteins lightly
(e.g., with a sprinkle of salt
and pepper), and you can stir
leftovers into any dish without
worry about flavors clashing.

cooked through, 18 to
20 min. Let rest 3 min.
CHICKEN 3. Squeeze 2 tsp lemon
juice into small bowl;
RICE SALAD
whisk in honey and
recipe, p. 93
a pinch each of salt and
pepper. Stir in scallion,
oil, then mint.
CHICKEN AND 1 cup baby spinach 4. Discard lemon zest and
1/2 oz feta cheese, fluff rice. Transfer 1/2 cup
RICE WITH FETA
cut into chunks to container for Chicken
ACT IVE 20 MIN. Rice Salad (page 93). Add
1. Heat oven to 375°F.
TOTAL 30 MIN. spinach to saucepan,
SERVES 1 (WITH Using vegetable peeler,
cover, and let sit 5 min.,
LEFTOVERS FOR LUNCH) remove 2 strips lemon
then fold into rice.
zest and combine in small
1 lemon, plus lemon 5. Slice half of chicken
saucepan with garlic, rice,
wedges for serving and serve over rice,
and 1/4 tsp salt. Add 1/2 cup
3 cloves garlic, smashed spooning half of mint
plus 2 Tbsp water and
1/2 cup basmati rice, dressing on top. Serve
stir to combine. Bring to
rinsed with half of feta and
a boil, reduce heat to
Kosher salt lemon wedges if desired.
and pepper a simmer, then cover and
Refrigerate remaining
1 8- to 9-oz cook until just tender
dressing and chicken
boneless, skinless and water is absorbed,
along with rice and
chicken breast 15 min. Remove from
remaining feta for
1/4 tsp honey heat, let sit 3 min.
Chicken Rice Salad.
1 small scallion, 2. Meanwhile, place
M I K E GA RT EN.

finely chopped chicken on small rimmed PER SERVI NG About 439 cal,
18.5 g fat (4 g sat), 77 mg
2 Tbsp olive oil baking sheet. Season chol, 667 mg sodium, 37 g carb,
2 Tbsp mint leaves, with 1/4 tsp salt and 1/8 tsp 2 g fiber, 1 g sugar (0.5 g
chopped pepper and bake until added sugar), 30 g pro

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 91
F OOD

until browned on 1 side, Leftover chicken and

4 to 5 min. Flip chicken. vegetables from
Add onion, red pepper, Chicken with
tomatoes, and garlic and Stewed Peppers and
Tomatoes (left)
season with 1/4 tsp each
1/2 tsp red wine or
salt and pepper.
sherry vinegar
3. Transfer skillet to
1 cup mixed greens
CHICKEN WITH oven and roast, stirring
2 Tbsp crispy
vegetables once, until chickpeas
STEWED PEPPERS chicken is cooked through
AND TOMATOES and vegetables are tender, Warm rice, chicken,
14 to 16 min. Transfer and vegetables. Transfer
ACT IVE 25 MIN. rice to bowl. Stir
1 chicken breast and half of
TOTAL 25 MIN.
SERVES 1 (WITH veggies to plate and serve vinegar into vegetables
LEFTOVERS FOR LUNCH) sprinkled with parsley and transfer to bowl
and almonds if desired. along with greens.
2 6-oz boneless, Slice chicken and
Refrigerate leftover
skinless
chicken and veggies for arrange on top. Sprinkle
chicken breasts
Chicken and Crispy with chickpeas.
2 tsp smoked paprika
Kosher salt
Chickpea Bowl (below). PER SERVI NG About 487 cal,
15 g fat (2.5 g sat), 124 mg
and pepper PER SERVI NG About 325 cal,
chol, 672 mg sodium, 43 g
1 Tbsp olive oil 12 g fat (2 g sat), 124 mg
carb, 8 g fiber, 6.5 g sugar
chol, 566 mg sodium, 13 g
1 red onion, cut into carb, 4 g fiber, 6.5 g sugar
(0 g added sugar), 45 g pro
1/2-in.-thick wedges (0 g added sugar), 40 g pro
1 red pepper, quartered
and sliced crosswise
1/2 in. thick
4 oz Campari tomatoes,
halved
1 clove garlic,
thinly sliced
Flat-leaf parsley
leaves and sliced
almonds, for serving PORK AND
ARUGULA SALAD
1. Heat oven to 450°F. CHICKEN
Pat chicken dry with paper ACT IVE 10 MIN.
AND CRISPY TOTAL 10 MIN.
towel, then rub with
CHICKPEA BOWL SERVES 1
paprika and 1/4 tsp each
salt and pepper. ACT IVE 10 MIN. 2 tsp fresh lime juice
2. Heat oil in medium TOTAL 10 MIN. 1/4 tsp honey
SERVES 1
ovenproof skillet on Kosher salt
medium and cook chicken 1/2 cup cooked brown rice and pepper

92 P R E V E N T I O N .C O M • J U N E 2 0 2 4
 1/8 small red onion, Leftover Roasted 1/2 cup grape tomatoes,
thinly sliced Shrimp, Tomatoes, sliced
1/2 Tbsp olive oil and Spinach Leftover feta and
2 cups baby arugula or (page 89) dressing from
other baby greens 1 cup mixed greens Chicken and Rice
Leftover grilled pork Crispy chickpeas, with Feta (page 91)
and scallions from for serving
Microwave rice
Pork Skewers with
Warm bulgur if desired. until just warm.
Herbed Couscous
(page 87) Top with leftover shrimp, Fold in spinach,
1/3 cup crispy chickpeas tomatoes, and onions, chicken, tomatoes,
then greens. Sprinkle with and feta, then dressing.
1. In large bowl, whisk chickpeas if desired. PER SERVI NG About 500 cal,
together lime juice, 18.5 g fat (4 g sat), 77 mg chol,
PER SERVI NG About 247 cal,
honey, and a pinch each 3.5 g fat (0.5 g sat), 44 mg chol,
807 mg sodium, 52 g carb,
of salt and pepper; toss 6 g fiber, 3 g sugar (0.5 g added
433 mg sodium, 46 g carb, 14 g
sugar), 34 g pro
with onion; let sit, tossing fiber, 11.5 g sugar (0 g added
sugar), 14 g pro
occasionally, 5 min.
2. Whisk in oil; toss
SOLO MEAL
with arugula, then
leftover pork and SOL U T IONS
scallions and chickpeas.
Look for loose
PER SERVI NG About 417 cal,
25 g fat (5 g sat), 78 mg chol, produce. Skip the
460 mg sodium, 20 g carb, prefilled bags and
5 g fiber, 5 g sugar (1.5 g added go to the section
sugar), 30 g pro
where you can
scoop up just what
CHICKEN
you need.
RICE SALAD
Befriend your
ACT IVE 10 MIN. butcher. Ask for
TOTAL 10 MIN. the cut as well as the
SERVES 1
amount you want,
1/2 cup leftover cooked
rice from Chicken or if they’re willing
and Rice with to split a package.
Feta (page 91) Choose cheese
SHRIMP
11/2 cups baby spinach, wisely. Go to the
BULGUR BOWL roughly chopped
counter to see what
Leftover cooked
ACT IVE 10 MIN. chicken breast sizes are available.
TOTAL 10 MIN. No need to buy
from Chicken and
SERVES 1 the whole block!
Rice with Feta
1/2 cup cooked bulgur (page 91), shredded

J U N E 2 0 2 4 • P R E V E N T I O N .C O M 93
 P R E V E NT IO N M E D I CA L R E V I E W B OA RD
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Stay Add the same letter to each of these
words or phrases, then rearrange the

Sharp letters to reveal three place names.

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A FEAST
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TEST YOUR MEMORY

Without closing this magazine, can you
describe the picture on the cover?

MISSING NUMBER
Using the first three sets of numbers as clues, can you
figure out what number belongs in the empty space?

11
4 1 2
6 4 19
8 13 8
10 12

3 1 4 ?

96 P R E V E N T I O N .C O M • J U N E 2 0 2 4
ANSWERS: Scramble Plus: Sweden, Santa Fe, Lake Michigan. Test Your Memory: Flip to the cover
of this magazine to find your answers! Missing Number: 2 (add the top two outside numbers, then
divide by the middle number). Mystery Word Search: The words are hamster, puppy, goldfish, joy,
anger, and avocado.
L E F R X B M G
A V O C A D O R
Y P P U P L G E
O M U L D C E T
J O A F V N D S
E C I P M Y B M
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H O L F T E R H
or forward and horizontally, vertically, or diagonally.
healing food in the grid below? Words can run backward
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MYSTERY WORD SEARCH