Prevention - USA (April 2020)

STOP SNORING FOR GOOD April 2020













THE NEW
HEALTHY

WAY TO

GO KETO



A NATURAL


FIX FOR


WALK ALLERGIES




ARE YOU
AWAY TOO CLOSE
SLEEPING



TO YOUR
ANXIETY PHONE?






+Sleep Better


+Lose Weight

+Find More Joy

P R E V E N T I O N

CONTENTS




A P R I L 2 0 2 0

ON THE COVER

62 Stop Snoring
for Good
78 The New Healthy
Way to Go Keto
74 A Natural Fix
for Allergies
64 Are You Sleeping
Too Close to
Your Phone?
32 Walk Away Anxiety
48 How to Avoid Being
Misdiagnosed


PULSE

6 The latest research
along with expert
advice on keeping
our planet and
ourselves happy
and healthy this
MIKE GARTEN. STYLING: CHRISTINA LANE. THE NATURAL p.24
month and beyond.
FIND A NEW

REMEDY IN




WORLD.







AP R I L 2020 • PREVENTION.COM 1

CONTENTS



WELLNESS FOOD

24 Natural Benefits 72 Super Seeds
of Eucalyptus Three tasty
Ease headaches, chia snacks
stuffiness, and more.
74 Nutrition
26 Natural Fixes Eat to beat
Tai chi for spring allergies.
better balance
76 Breakfast
28 Beauty Easiest ever bagels
Solutions for 78 The Better
hair stresses Way to Keto
p.32 32 The Incredible Our healthy
Power of Walking approach to this
Lace up your shoes popular diet
and change your life.
FAMILY
HEALTH
86 Make a Hike
42 Meet Your Kidneys More Fun
Your body’s filters Great outdoor
games for all ages
44 The Doctor Is In
Can you trust 88 When Pets
that product? Won’t Eat
How to help
46 Problem Solved your dog or cat
Canker sores
92 Eat More Plants!
p.48 48 What’s Wrong Kid-friendly ways
With Me?
Protect yourself to become a
veggie-first family
from misdiagnosis.

IN EVERY ISSUE ON THE COVER: STUART TYSON. PROP STYLING: MEGUMI EMOTO. THIS PAGE, FROM TOP: STUART TYSON;
SCIENCE
4 Editor’s Note
56 5 Myths About 96 Brain Games
Environmental
Health Hazards
Learn the facts.
GET MORE FROM
62 Does It Work? DAN SAELINGER/TRUNK ARCHIVE; MIKE GARTEN.
+
Snoring stoppers PREVENTION
64 Listen to Your Our (free!) newsletter has
Body Clock the latest health news,
great recipes, easy work-
p.78 How your circadian outs, and more. Get it at
rhythm affects
your overall health signup.prevention.com.


2 PREVENTION.COM • AP R I L 2020

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E DI TOR’S NOTE





Change



Is Good


I’M A LIST MAKER, and when I cross things
off, I want them to be done. But here in the
real world, nothing ever seems done—and
I’ve learned that this can be a good thing.
Case in point: Last year, the editors
who work on Prevention’s books came to
me, thrilled, with an idea: “Keto!” they
said. “It’s huge, and we haven’t covered it!”
I kind of shot them down: “We’re not into keto,” I said. “It’s not What have
a very Prevention diet, with so few vegetables and all that fat.” you changed
I thought that was the end of it—until they came back with a your mind
about?
new approach: “Healthy keto!” they said this time. “We swear it’s
possible!” Turns out they were right, and the result is Healthy Keto
(of course!), with more than 75 plant-forward recipes packed with
ingredients that are nutritious first, keto-compliant second. I’m
glad I revisited our stance on keto, because now I feel people can
try it responsibly, which is even more what Prevention is about
than avoiding newfangled things. Check it out on page 78 (and
then buy the whole thing in bookstores or from Amazon!).
Sometimes revisiting something isn’t just a nice idea, but can
save your life. Medical misdiagnosis is a serious problem for women,
who often get overlooked, misunderstood,
and dismissed. Our piece on this dangerous
Sign Up for Our
phenomenon, “What’s Wrong With Me?”
(page 48), is an important read. Learn to Next Virtual Walk!
On May 2, join me and your fellow
protect yourself, and then please be like the Prevention readers around the
Prevention book editors and don’t take no country in doing a 5K walk (that’s
for an answer when you know a conversation 3.1 miles)—wherever you are! It’s free PHILIP FRIEDMAN.
shouldn’t be over. You deserve to be heard. to sign up, but we also have great
T-shirts and bib numbers (see below!)
(And I’m always listening: Email me your
you can order for
stories and ideas at [email protected].) $35. Learn more
on page 40 and
at prevention
.com/virtual-walk.


4 PREVENTION.COM • AP R I L 2020

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P R E V E N T I O N

PULSE






















Protect the


Planet—and


Your Health


The climate is changing, and it may already be affecting
your health. Some changes may have a direct and imme-
diate impact, such as air quality that can worsen respira-
tory conditions like asthma and allergies and make them
harder to manage. But many are a slow crescendo, like
warmer temps that can turn water into bacteria hot spots
and weather shifts that affect populations of disease-
carrying insects like mosquitoes and ticks. What can you
do to protect yourself and our planet? Start by walking
more and driving less, taking public transportation
whenever possible and being mindful of how often you
travel by airplane, lowering your energy use, eating less
meat, and supporting initiatives that prioritize environ-
mental protection and sustainability.
SIMON PHELPS/GETTY IMAGES.
JOIN THE MOVEMENT!
Take part in Earth Hour, a global initiative in which
millions of people participate each year to draw
attention to the climate crisis. It’s easy: Simply switch
off your lights on Saturday, March 28, at
8:30 p.m. and spend a quiet hour in darkness.



6 PREVENTION.COM • AP R I L 2020



PUL S E














Another Win
for Green Tea
Chinese researchers
have discovered more
evidence that green
tea may help you live a
longer, healthier life. A
large new study in the
European Journal of
Preventative Cardiology
Stress and Pregnancy found that sipping the
brew regularly (three
Pregnant women undergo prenatal screenings to or more times a week)
check for conditions like gestational diabetes and was associated with
preeclampsia, but there’s one more ob/gyns should living longer and having
consider adding: a stress assessment. A recent study a reduced risk of heart
found that in pregnant women whose babies had disease or stroke com-
congenital heart disease, maternal stress, anxiety, or pared with less frequent
depression was associated with impaired brain devel- tea drinking. Researchers
opment, specifically in regions associated with mem- suspect that the polyphe-
ory, learning, motor skills, and social and behavioral nols that are abundant
development. At least one of those brain regions, the in green tea are likely
hippocampus, is very sensitive to stress. The findings behind the benefits. Try
suggest a need for doctors to screen pregnant patients a few of our favorite tea
for mental health issues and steer them toward brands: Republic of Tea,
relaxation techniques like meditation and yoga. Pukka, and Tazo.



A Creamer Your Body Will Love!

Looking for a plant-based creamer that’s good for you and tastes
PICK
great? Try Mooala’s line of dairy-free creamers. They’re made
from ingredients like oats, almonds, and coconut cream and are
free of bad guys like loads of fat, artificial ingredients and preser- GETTY IMAGES (2).
vatives, and added sugar. Even better, they’re just 10 calories per
serving. Visit mooala.com to find a store near you that has them.


8 PREVENTION.COM • AP R I L 2020

A New Look at


Lower Back Pain

If you blame good old aging for your aches
and pains, you might not be too far off.
Researchers from Johns Hopkins Medicine
sought to determine what was behind lower
back pain in older people and found that
“Swiss cheese bones” may be to blame. The 70 TH
scientists genetically aged mice to be the
ANNIVERSARY
human equivalent of 70 or 80 years old and
found that spinal tissue that was normally The First
soft and cartilaginous became hardened, Earth Day:
porous bony structures; they suspect that We Were There!
this could lead to pain because the spaces
allow nerves to grow where they normally Fifty years ago, Prevention—
a brand already associated
wouldn’t. Researchers hope the findings and
with the health of people and
future research could lead to new treatments
to target lower back pain in humans (and the planet—supported Earth
Day from the get-go. At the
possibly ways to prevent it).
time, many of the messages
around the day had to do with
pollution rather than climate
change, but the editors’ first
Earth Day plea still resonates:
“Look at each dirty, polluted
part of the world and you will
see—through the murk—a
failure of human thinking. Why
should we ever think we can
zoom around the country and
into every part of every city
with 300 horsepower horse-
less carriages and not spread
manure of some sort?…Start
thinking about what pollution
really means to you. If we are
to reverse the tide of pollution,
GETTY IMAGES. start in our own minds. Think
the force for that effort must

a little, act a little, then go
back and think some more.”


APR I L 2020 • PREVENTION.COM 9

PUL S E











THE SECRET







TO EATING WELL
Healthy eating may seem complicated,
but the new book How to Eat: All Your
Food and Diet Questions Answered by Mark
Bittman, special advisor on food policy at higher fat percentage,
Columbia’s Mailman School of Public Health, which makes your body
and David L. Katz, M.D., breaks it down in a less metabolically
a simple, smart way. Here’s a peek at some efficient machine. Eating
in balance and being
nutrition-related tidbits from the book that
consistently active can
we find especially interesting.
help you avoid those
weight cycles. Don’t
DIEt—LIVEit.
How do I know nutrients. “Diet” comes
what diet is best? from the Latin for “life- Why do I crave
style,” so it should be how sweets and
If we had to use one word
to describe a healthy diet, you eat for life and not a salty treats?
restrictive two-week way
it would be “balance.” If a It’s all about evolution-
diet is made up of mostly to lose weight. ary biology—what tastes
the right stuff—fruits and good is associated with
vegetables, whole grains, I want to lose survival. We like sugar
lean protein, nuts and weight fast—is that because breast milk
seeds, and water—then a definite no-no? and fruit are sweet. Our
most else in genuine Short-term diets will affinity for salt goes
moderation would be OK. cause you to lose both back to early life forms’
For example, the Mediter- fat and muscle; if you go origins in the ocean.
ranean diet contains some off that diet, you’ll gain And that love for fried
saturated fat, but you the weight back, and it’ll food? It’s because fat
can’t point to saturated be mostly fat. Weight is energy-dense (it has NADINE GREEFF/STOCKSY.
fat as doing harm in this fluctuations can shift more than twice as
instance because it fits in your body composition many calories per gram
with an overall balance of more and more toward a as protein and carbs


10 PREVENTION.COM • AP R I L 2020

the same as a calorie
from jelly beans. While
calories are relevant to
right-sizing your diet,
your best bet is to eat a
balanced diet of whole-
some foods that make
do), and back in a world but your body can you feel satisfied.
where food was scarce respond to different
and getting it took a lot foods differently even if Adapted from
of work, fat was a great they contain the same How to Eat by
energy source. number of calories. Mark Bittman
It’s a mistake to think and David L.
Are all calories that too many calories Katz, M.D.,
the same? is the only reason you

They all contain the gain weight—a calorie and David L. Katz.
same amount of energy, from black beans is not


AP R I L 2020 • PREVENTION.COM 11

PUL S E



INGREDIENT ID





BRIGHTEN SENSITIVE SKIN
Start looking for niacinamide on labels: A derivative of vitamin B ,
3
the ingredient has become a skincare star for enhancing radiance
and evening tone. “It helps lighten hyperpigmentation by inhibiting
the transfer of melanin pigment within the skin,” explains Elizabeth
K. Hale, M.D., a clinical associate professor of dermatology at NYU
Langone Medical Center and a Prevention advisory board member.
It’s also been shown to hydrate, and it won’t cause irritation, making
it a great choice for those with sensitive or reactive skin. In skincare
products, niacinamide is sometimes combined with ingredients that
can irritate, like retinol, to minimize side effects.





PICKS








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12 PREVENTION.COM • AP R I L 2020

BEAUTY NEWS
The newest

wrinkle

fighter: nuts!


Eat almonds, look younger?
Maybe. A study of 50 women
from the University of
California-Davis, funded
by the Almond Board,
found that consuming two
ounces of almonds per
day was associated with a
reduction of 10% in wrinkle
width and 9% in wrinkle sever-
ity in high-resolution imaging
analysis after 16 weeks versus
a nut-free diet with the same
number of calories. Researchers
hypothesize that the skin-smoothing
benefits could be due to the almonds’
antioxidants and fatty acids, which may
help nourish and protect skin. For the best
benefits, aim to incorporate sugar-free
almonds into your meals or snacks daily.


47 OF WOMEN FALL ASLEEP





WITH THEIR MAKEUP ON,

PERCENT according to a survey from CeraVe skincare.
Not cleansing skin can lead to clogged pores, breakouts,
and dullness, so make washing your face quick and easy
(without potentially wasteful wipes!) by using a micellar
GETTY IMAGES. doesn’t require rinsing. PREVENTION PICK: Garnier Skin-
water cleanser, which doubles as makeup remover and

Active Water Rose Micellar Cleansing Water, $9, drugstores



AP R I L 2020 • PREVENTION.COM 13

PUL S E





20-Minute Meal Under $10

Cauliflower Couscous with Paprika Shrimp


SERVES 4
1 2 3 4
In a food processor, Heat 1 Tbsp olive Wipe out skillet; Add ½ seedless
pulse 1 medium oil in a large skillet heat 1 Tbsp oil on cucumber (cut
head cauliflower on medium. Add medium. Season into ½-in. pieces)
(head thinly sliced, cauliflower, 20 large peeled, and ¼ cup fresh
stem roughly ½ cup dried deveined shrimp mint (chopped)
chopped) until apricots (roughly with 1 tsp paprika to cauliflower.
finely chopped chopped), and and ¼ tsp salt. Toss to combine.
(re-pulse any large ½ tsp each salt In batches, cook Serve with shrimp.
pieces separately and pepper. Cook, shrimp until opaque $1.08
if necessary). covered, stirring throughout, 1 to
$1.89 occasionally, until 2 minutes per side. NUTRITION (per
beginning to soften, $5.41
2 to 3 minutes. serving): 275 cal,
26 g pro, 20 g carb, 3 g
Transfer to a large fiber, 2 g sugars (0 g
bowl; toss with added sugars), 10.5 g fat
2 Tbsp fresh lemon (2 g sat fat), 108 mg chol,
juice and 1 Tbsp oil. 990 mg sodium
$1.41
TOTAL: $9.79

























CHRIS COURT.







14 PREVENTION.COM • AP R I L 2020

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PUL S E








SUSTAINABLE SEAFOOD
Just in time for Earth Month: Beau Macmillan, the executive
chef at Sanctuary on Camelback Mountain in Arizona, shares
ways to prepare tasty, environmentally friendly picks.


PACIFIC COD says Macmillan. Keep up to two weeks,” says
things simple to let their Macmillan. Rub a mixture
Make a bold marinade,
naturally buttery flavor of salt, sugar, and citrus
then grill on high. “You
shine through. Sprinkle on skin-on salmon; cover
don’t have to worry
with salt and pepper, and refrigerate 36 hours.
about exact temp, and
rub with olive oil, and Rinse, pat dry, and use as
the longer it cooks, the
cook on medium-high; a salad or toast topping.
better—the outside gets
don’t flip scallops until
flaky and the inside
the bottoms are golden. CRAB
cooks evenly,” Macmillan
Deglaze with white wine An easy hack for shell-on
says. Pair with veggies
and lemon juice and toss
and antioxidant-rich crab and preshelled meat
with parsley.
forbidden rice. is compound butter—
just a little imparts big,
SCALLOPS SALMON fresh taste. Mix softened
“Always cook scallops “I love to cure salmon— unsalted butter with your
in a cast-iron or French you don’t have to worry favorite spices and herbs
steel pan, which gives about overcook- along with citrus zest; roll
them a crusty ing, and it keeps in plastic wrap and refrig-
caramelization,” in the fridge for erate until ready to use.


















GETTY IMAGES.







16 PREVENTION.COM

Trademarks owned by Société des Produits Nestlé S.A., Vevey, Switzerland.

PUL S E




MOVE OF THE MONTH






FORTIFY YOUR SPINE
Behold, the perfect move—Half Lord of the Fishes—to
combat your sitting woes! It stretches and strengthens
your spine and opens up your shoulders and chest.




1 Begin seated, back straight,
arms resting on the floor directly
behind your hips, with both legs
extended in front of you.

2 Bend your left knee and
cross it over your right leg so
your foot is on the outside of
your right leg. Bend your
right leg in so your foot rests
against your butt.

3 Inhale as you lift your right
arm high above your head,
then exhale as you twist
your torso; bring your arm
down and bend it at the
elbow so it rests outside
your left thigh.

4 Hold for 5 breaths and KAT WIRSING. HAIR BY NATHAN ROSENKRANZ AND MAKEUP BY JENNIFER NAM, BOTH FOR HONEY ARTISTS.
repeat on the other side. STYLING BY HANNAH DEELY. WARDROBE BY ATHLETA.






















18 PREVENTION.COM • AP R I L 2020

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An Italian study published in 2014
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PUL S E




How to Lose Weight


With Exercise
more calories and drop
Learn which types of workouts can help you jump- more pounds. “The key
start your weight loss with tips from Brian Zehetner, is to oscillate between
director of health and fitness at Planet Fitness. periods of activity that
are particularly chal-
PICK UP loss to plateau, explains lenging and intervals
THE WEIGHTS Zehetner. Avoid this that are easier and
“When weight loss by finding new weight designed for recovery,”
occurs, it’s usually the circuits or treadmill says Zehetner. You can
result of a loss in fat workouts that challenge find HIIT workouts on
mass and muscle mass your body. cardio machines like
combined. Strength the treadmill, elliptical
training helps decrease TRY HIIT trainer, or stair-stepper,
that loss of muscle WORKOUTS or you can search online
tissue,” says Zehetner. High-intensity interval to find routines that
Include cardio, training workouts have incorporate short bursts
strength training, and been found to reduce of body-weight moves
stretching in your exer- fat more effectively like burpees and moun-
cise routine a couple of than steady cardio. tain climbers as well as
days a week. Not sure Translation: You’ll burn walking HIIT workouts.
where to start? Search
online for moves that
target your arms, legs,
core, and more.

SWITCH UP
YOUR ROUTINE
Exercise is a form of
stress, so if you do the
same type of exercise
on a consistent basis,
your body will adapt to
that stress. This can be
a good thing in terms
of building strength,
endurance, and flexibil- GETTY IMAGES.
ity, but it may also even-
tually cause your weight


20 PREVENTION.COM • AP R I L 2020

NEW!
TIGERBALM.COM

PUL S E




BREATH OF
2 ALIGNMENT
While closing your eyes
or softly gazing at a point
in front of you, inhale fully
and gently lift the crown
of your head toward
the sky. Now exhale
completely while inviting
your hips to sink into your
TAKE A seat. While elongating

your spine, allow it to be
BREATH flexible rather than rigid
as you breathe. Repeat

This month’s message for greater well-being: this breathing cycle at
least four times.
Breathe. Following the simple guidance here is HEART-CENTERED
one way you can join Prevention and the 3BREATH
nonprofit Global Wellness Institute in Close your eyes or rest
The Wellness Moonshot: A World Free of your gaze on a stationary
point. Place one or both
Preventable Disease. BY RENEE MOOREFIELD
hands on the middle of
your chest. Allow this
Your physical and mental 4 X 8 BREATH touch to reconnect you
wellness get a boost from 1Close your eyes or with your heart—its
controlled breathing, softly gaze at a stationary rhythm and beat, or
sometimes known as point. Inhale to the count the qualities of loving
yogic breath or mindful of 4. Briefly pause at the kindness, gratitude, and
breathing. It can reduce top, then exhale to the peace. For the next five
chronic pain; lessen count of 8. Repeat at least to 10 minutes, breathe
symptoms associated four times. Notice the mindfully, keeping your
with anxiety, insomnia, calming effects on your awareness at your heart
and other concerns; and mind, energy, body, and center and your breaths
positively affect your emotions. effortless and even.
immune system. Plus, it
helps regulate emotions, COURTESY OF THE GLOBAL WELLNESS INSTITUTE.
diminish impulsivity, and + To learn more about The Wellness
keep your brain sharp. GLOBAL Moonshot and order your own
Try one (or more!) WELLNESS hanging calendar (that’s the April
INSTITUTE design above), visit globalwellness
of these conscious
breathing practices: institute.org/wellness-moonshot.


22 PREVENTION.COM • AP R I L 2020



P R E V E N T I O N

WELLNESS












































































24 PREVENTION.COM • AP R I L 2020

Natural Benefits


of Eucalyptus


The leaves of these native Australian evergreen

trees provide more than a nice aroma. They contain
powerful chemicals—such as eucalyptol—that
help fight bacteria, viruses, and fungi and may ease
headache pain, says Jenn Dazey, N.D., a naturopathic
physician and botanical medicine faculty member
at Bastyr University in Kenmore, WA. Put eucalyptus
to the test with one of her favorite remedies.

BY ARRICCA ELIN SANSONE



OPEN AIRWAYS KEEP NAILS HEALTHY
Dealing with an The antifungal properties of
upper respiratory eucalyptus essential oil help combat
infection? In a athlete’s foot and nail fungus. Com-
glass bowl, melt bine 30 drops of the oil with 2 ounces
¼ cup coconut oil of undiluted neem oil and 30 drops
and 5 to 7 menthol of tea tree oil. If a nail has thickened,
crystals (available lightly rub a metal nail file over it so
online from herbal the treatment can penetrate (clean
suppliers) in the the file with soapy water afterward).
microwave. Add 15 Before bedtime, apply 2 teaspoons
drops of eucalyptus of the mixture across all toes, then
essential oil and wear cotton socks overnight. Repeat
nightly for up to several months,
MIKE GARTEN. STYLING BY CHRISTINA LANE. tial oil and rosemary RELIEVE A HEADACHE
5 drops each of
storing excess in a lidded container.
sweet orange essen-
essential oil; let cool.
Rub liberally on your
As soon as you feel a tension or stress
chest. The scents and
headache coming on, mix 1 drop
the “hot cooling”
each of eucalyptus essential oil and
effect of the menthol
peppermint oil in the palm of your
help make breathing
hand. Dab on your temples and
behind your ears. Use as needed or
a bit easier. Store in
once per hour, says Dazey.
a lidded container.
AP R I L 2020 • PREVENTION.COM 25

W E L LN E S S





Natural Fixes


Tai Chi for Better Balance




BY ASHLEY BREEDING





ou may think tai chi movements. There are several
is only for the senior different styles, and within
set, especially if you’ve them are several forms. Some
  Yseen groups of retirees martial arts are only about
in the park with their arms aggression—you might, say,
and legs moving artfully and learn how to hurt a mugger
unhurriedly. But the martial or break a board. Taoist tai
art is becoming popular among chi is also about spirituality,
younger adults too. “We call community, and what happens
our students seniors in train- on the inside.
ing, because the more you do it,
the more it will prepare you as What happens during
you age,” says David Goldberg, a tai chi class?
leader of the Tri-State Branch We do several 16- to 18-
of the Taoist Tai Chi Society. minute sets of 108 movements,
“You see people moving slowly. with about a 15-minute break
But it’s actually not slow at all; in the middle of a 90-minute
there’s so much that goes on class. Sets are broken down
in the body and mind.” Taoist into chunks to explore different
tai chi is a modified, health- ways the body works, and
focused form; it adheres to the during the break we drink tea
belief that people cannot be and internalize everything
steady on their feet without that’s happening. We teach
first being balanced internally. with very little talking—we
Here, Goldberg explains how want you to watch, follow, and
to achieve both. fully feel the movement of your
body. The constant expansion,
What is tai chi? contraction, and rotation of
Tai chi is a Chinese martial the spine exercises all connec-
art composed of a series of tive tissue and moves fluids


26 PREVENTION.COM • AP R I L 2020

through the lymphatic system to help get something different from it—
flush out toxins. physically, mentally, and spiritually. You
can be in any level of physical shape to
How does tai chi do it, but it’ll change how you walk up
improve balance? and down stairs, get out of a chair,
As we get older, we start to stiffen up. walk down the street. Because you can
When you get up in the morning and do it standing up or supported, even
hurt, you stop moving. Immobility only people who are in wheelchairs or use
causes more immobility. Tai chi helps walkers can do tai chi and get the same
you keep moving. A Harvard University whole-body effect.
study found that doing it helped people
maintain strength, flexibility, and Can I try it out at home
balance. Some seniors even say that with an instructional video?
since doing tai chi, they’ve stopped We encourage taking classes so an
falling down after they trip. It’s also instructor can make sure you’re not
great for those with conditions like harming your body in any way. Once
you’ve been practicing for a while, you
Parkinson’s and rheumatoid arthritis.
GETTY IMAGES. Who can benefit from tai chi? can do movements anywhere. To learn
more about Taoist tai chi and find
classes near you, visit taoisttaichi.org.
Anyone can, and everyone is going to

AP R I L 2020 • PREVENTION.COM 27

W E L LN E S S





Beauty



Solutions for


Hair Stresses who, per a nationwide poll,
dye theirs, replenishing lost
moisture is key. In addition to
WITH REPORTING BY DORI PRICE regular conditioner, use a light
leave-in conditioner on damp
strands after washing to hydrate
without weighing

o matter what’s them down.
ailing your strands— PREVENTION PICK:
whether it’s thinning, Garnier Whole Blends
Illuminating Moroc-
Nbreakage, frizz, or
can Argan & Camellia
something else—there’s hope, Oils Moisturizing
in a bottle and beyond. Here, Leave-In Conditioner,
professional hair experts share $5, drugstores
their science-backed Rx’s to
deliver both instant and long- DULLNESS
term solutions for your top Buildup from styling products
hair concerns. and even particles from
pollution can stick to strands
DRYNESS and linger, explains Sean
Before you next reach for your Santiago, scientific liaison for
blowdryer or styling iron, know the L’Oréal Professional
this: “Heat can cause moisture Products Division. The grit
inside the hair to evaporate not only makes hair feel rough,
and upset its protective lipid but also can cause it to look
balance,” says Randy Schueller, lackluster by preventing light
cosmetic chemist and cofounder from being reflected off it.
of The Beauty Brains. Hair THE SOLUTION Just as charcoal in
dye might also be responsible face masks can pull impurities
(most formulas contain out of pores to reveal clearer,
dehydrating ammonia). more radiant skin, so too can it
THE SOLUTION If you frequently help hair gleam. Try cleansing
heat-style your hair or are with a charcoal-infused sham-
among the 70% of women poo in place of your regular


28 PREVENTION.COM • AP R I L 2020

LUCILE LEBER/THE LICENSING PROJECT. Pantene BREAKAGE





Hair damage from heat styling, color-
ing, or chemical processes like straight-
ening can cause the outer protective
layer of hair or bonds inside strands to
weaken and wear away, leading strands
to split or break off. Tight hairstyles


AP R I L 2020 • PREVENTION.COM 29

W E L LN E S S




can strain the explains Mia Emilio, a senior stylist
hairline, pull at Devachan Salon in New York City.
THE SOLUTION If you don’t want a
shorter cut, hydration is crucial to
follicles as well. making the transition. Add a leave-in
Hair elastics nourishing cream with ingredients
and accessories like natural oils to your styling routine
can also lead to to moisturize and soften strands,
breakage, espe- focusing the product on your chemically
treated ends to help blend the textures.
“The more moisture in your hair,
THE SOLUTION Prevent breakage by the faster the curls will become more
air-drying hair when possible, waiting defined,” Emilio says.
at least three months between colorings PREVENTION PICK: Dove Amplified
and chemical processes, and choosing Textures Twist In Moisture Shaping
fabric hair ties. A trim is the only way Butter Cream, $7, drugstores
to get rid of split strands; for
an instant but temporary fix,
split end–mending cream
can seal them and protect
them from further damage.
PREVENTION PICKS: Goody
Ouchless Ribbon Elastics,
$4, Walmart; Pureology
Strength Cure Split End
Salve, $29, pureology.com

TEXTURE
TRANSITION
Taking hair from relaxed to its
natural texture is a process,
and 14% of black women in
JOY WONG/THE LICENSING PROJECT.
the poll reported it as a big
issue. It forces women to get a
major cut or wear two differ-
ent textures at the same time,










30 PREVENTION.COM • AP R I L 2020

THINNING are your best bet. “Touch-up sticks for
One quarter of women are anxious the hairline and sprays for larger areas
about their hair getting sparser, the poll help buy you time between colorings and
found. Thinning is genetic, but physical are perfect for hiding unexpected grays,”
and psychological stress can also cause
it, says Joshua Zeichner, M.D., a derma-
tologist in New York City. As for length,
hair that’s healthy should grow about
half an inch per month.
THE SOLUTION Incorporate destressing
practices, like taking walks and applying
aromatherapy oils, into your routine. For
optimal hair growth, try a scalp scrub
to remove product buildup, which can FRIZZ
weaken hair follicles, suggests Mona
This was the biggest hair stressor for
Gohara, M.D., an associate clinical
25% of women polled, and when you’re
professor of dermatology at Yale Univer-
prone to it (due to natural characteristics
sity. Taking a collagen supplement can
such as texture or external factors like
also help strengthen hair and promote
chemical treatments), water from the
new growth over time, she says.
environment is the culprit. It can seep
into porous strands and lift the cuticle
Nexxus
(outer layer), creating an uneven surface
and space between strands of hair.
THE SOLUTION If you can block moisture
from the air, you can prevent frizz. An
anti-frizz serum with ingredients like
silicone forms a protective barrier over
each strand, repelling humidity. Apply
GRAYS
it to damp, towel- dried hair immedi-
Surprise silver strands or roots that
ately after stepping
seem to sprout in seconds can be a
out of the shower,
hassle: A quarter of women polled
before moisture from
admitted to worrying about gray
the air hits and
hair, which “is the result of genetics,”
fuzz starts to form.
Dr. Zeichner explains.
PREVENTION PICK:
THE SOLUTION In the future, prevention
John Frieda Frizz
of graying might involve the use of anti- Ease Extra Strength
oxidants on the scalp, but for now hair Hair Serum, $10,
dye and temporary cover-up products drugstores


AP R I L 2020 • PREVENTION.COM 31

WAL














32 PREVENTION.COM

Walking is good for the body and the soul.
How do we know? Well, there are the piles of

research studies that reveal its health benefits:
weight management, a tougher skeleton,

a stronger heart, a sturdier brain. But we also heard
from more than 1,500 readers who answered our
PROP STYLING: MEGUMI EMOTO. healing a broken heart, the reasons are both
call to tell us why they walk—from staying fit to



simple and moving. Let their stories inspire you,
then follow our practical tips for your own walks.


BY ALYSSA JUNG
PHOTOGRAPHS BY STUART TYSON

W E L LN E S S








I WALK TO


BATTLE DEPRESSION



—Kylie Westbrook, Bellingham, WA

“Last year, I had a pretty bad injury and
had to spend a lot of time resting in my college
dorm room while all my friends went out
and had a good time. I noticed that my mood
drastically changed—and even when I got
better, I was still depressed and didn’t leave
my dorm once I was able to.
One day a friend made me

go hiking with her; my spirits
were rejuvenated.

Now I get up before dawn every
morning and walk without
my phone; I can be with my own
thoughts and appreciate what’s
around me. I’m able to mentally pre-
pare for the day (while getting a little
exercise in too!), and I’ve noticed such
an increase in my mood. Walking has so
many benefits—why wouldn’t I walk?!”






“I walk because I relish
the joy of watching the sun
over the horizon, the smell
of the air after a cleansing
rain, and that taking deep
breaths connects my
body and my environment,
one step at a time.”
—Terri Lavelle,
Brooklyn, NY


34 PREVENTION.COM • AP R I L 2020

Meditation doesn’t

have to be done in
the solitude of your
3,500
You’ve heard that 10,000 steps
bedroom. Laurie and her
a day is the magic number, grandkids’ routine of taking in
but even logging just 3,500 the world around them, a.k.a.
being mindful, is a main com-
daily steps can lower your
ponent of it. Try this 10-minute
risk of diabetes by 29%. walking meditation from the
experts at mindful.org.

As you begin your
I’VE REDISCOVERED in a comfortable position.
walk, hold your arms

THE BEAUTY OF LIFE Pay attention to the rise and fall
of your feet; notice how your
legs stride. If your attention
—Laurie Emerson, Biloxi, MS wanders, shift it back to your

“I never used to be much of a walker, so I’ll bodily sensations—this first
be the first to admit that when my doctor told step is all about you.
me to walk each day, I was less than thrilled. After a few minutes,
On that first walk, I decided to take my 8- and turn your attention to
10-year-old grandchildren with me. As we the sounds around you.
walked, they pointed out different things they Do you hear birds chirping?
thought were beautiful, like flowers and trees. A lawnmower whirring? Take in
every sound, both pleasant and
Now our walks are the first thing
unpleasant.
I look forward to each day, and Now shift your aware-
we always walk a different path. ness to smell. Perhaps

I love our special time together, and I’ve begun you get a whiff of earthy mulch
to see the world through their eyes—it’s made or the gentle scent of fresh-cut
me realize how much of this world’s little beauties grass. Breathe it all in.
I’ve been missing.” Move on to vision. Take
in the colors, objects, and
scenery around you. Maybe
you notice your neighbor’s new
flower bed or you realize the
“My son passed away three trees are finally in bloom.
years ago, and I felt lost.
Now I get out of bed, walk, In the last few
minutes, bring your
remember, smile, and live.”
—Rhonda Nichols, awareness back from your
Seattle surroundings to your body.

W E L LN E S S




SCIENCE-BACKED Walking this long
REASONS TO WALK most days of the week

30-60
Michelle and Betty are drastically lowers your
on to something with their
risk of heart disease.
commitment to walking at MINUTES
every stage of life—here’s the
research that proves them right:

WALKING IS AN ENERGY
1BOOSTER. One study found I’M WALKING INTO
that adults who walked for
30 minutes five times a week MY GOLDEN YEARS
had more energy to get through
the day, felt healthier, and were —Michelle R., Burbank, CA
more confident than people
“My good friend Betty is 87 years young.
who walked less frequently.
Why do I say that? Because while others her
IT CURBS SUGAR age are shuffling about in walkers or using
2 CRAVINGS. If you have scooters, Betty is booking it across the streets,
a sweet tooth, lace up your trails, and beaches of sunny San Diego. I’m
sneakers. Research suggests that only 49, but her fast gait is my inspiration. I
walking can curb cravings for once asked her how she was still so agile at
sugary snacks, likely due to the an age when many people weren’t. She said
endorphins (feel-good chemi- the secret to staying
cals) physical activity releases.
spry is to always remain
YOU’LL SLEEP BETTER. active, even when your body
3 One study found that people
who took a.m. walks fell asleep wants to slow down.
faster and slept more soundly. That stuck with me, so now I walk to ensure
that I too will thrive in my golden years, as
IT CAN KEEP YOU
fully and joyfully as Betty does.”
4FROM GETTING A COLD.
Among 1,002 study participants,
just 20 minutes (or more) of
aerobic exercise at least five
days a week resulted in 43% “I love walking in the woods and
fewer days spent sick than for looking at the trees. It makes me
feel so calm. Another good thing
those who exercised only
about walking is that you don’t
once a week or less. And
have to buy any equipment—just
the walkers who did get ill a good pair of walking shoes.”
were sick for less time and —Ellen Habart,
had milder symptoms. West Newton, MA

EVERY WALK IS A GIFT



—Peggy Wolff, Elverson, PA

“Eight years ago, I unexpectedly went into renal
failure, and it turned my world upside down. “I love night walks.
After two years on dialysis, I was lucky enough to That is the time
I walk with my
receive a kidney transplant from a 20-year-old man.
husband, and we
I’m so grateful to his family for their kindness
watch the beautiful
that gave me this lifesaving gift, so I affectionately call sunset, take in the
my kidney ‘Dude.’ And each day, I walk for Dude. night sky, and feel
I walk for me because thankful for all the
day had to offer.”
I am grateful to be alive. —Laura Osika, Western

I walk to deal with the challenges the rejection Springs, IL
medications can cause, and I walk to live. I am 67,
and I want Dude and I to live to see 100 together.
When I walk, I see my life at 70, at 80, and beyond,
and guess what—future me is still walking.”















3X
Walking

for about 40
minutes three
times a week

increases the
size of brain

regions
associated with
memory and

planning.



AP R I L 2020 • PREVENTION.COM 37

W E L LN E S S







WALKING GAVE



ME MY LIFE BACK


—Lori Tumulty, Tacoma, WA “I walk to
inspire others to
“I was a 30-year meth self-confidence. It helps put their health
addict. I’ve been clean me stay clean, because first and to prevent
the generational
for a decade, but seven I don’t ever want to
cycles of hyper-
years ago I had a stroke, return to my previous
tension and
developed many health life. Walking also gave diabetes in the
problems, and gained me my fairy-tale ending: women of my
150 pounds. I changed I’m 61, and I have the family.”
my diet and started walk- love of my life back after —Ashley Andre,
ing on a treadmill for just losing him 25 years ago. Davenport, IA
20 minutes each day. I truly believe that if
Then I moved my walks I hadn’t chosen to walk
outside. I’ve dropped that first day, I would
100 pounds and count- not still be here. I am
ing. Walking helps ease still determined to
my depression and make my life
steady my moods and better every day, by
does wonders for my 2 HOURS
physical health and walking every day.” Walking for
this long

throughout
the week can
“When my active, always-healthy husband reduce your
was diagnosed with Parkinson’s disease,
the number one exercise suggestion was risk of stroke
walking. We walk every night after dinner, by 30%.
and each stroll gives us a feeling of accom-
plishment and a renewed sense of hope.”
—Julie S., Mount Pleasant, SC










38 PREVENTION.COM • AP R I L 2020

I WALK Pump Up Your Walk!
Start wherever you are, like Lori and
‘CAUSE Melissa did. When you’re ready, these
easy tips from Brian Zehetner, director
of health and fitness at Planet Fitness,
I CAN can help you torch calories and tone up.

TRY A TEMPO WALK
—Melissa Oakley, Smyrna, TN “Do a light warm-up, then walk at a pace
that is comfortably hard (conversation
“I’m lucky I can walk. Decades of
should be difficult) for about 20 minutes or
obesity destroyed cartilage in both
as long as you can. Drop back to an easy
my knees, and carrying around
pace for a cooldown,” he says.
that extra weight can make moving
pretty hard. But instead of giving POP IN YOUR HEADPHONES
up, I lost 100 pounds—now I walk to Whether you prefer music, podcasts, or
maintain that weight loss, and I walk audiobooks, all can help you walk longer.
because it helps keep my remaining “Distractions like music can help you forget
knee cartilage healthy and strong. about the stress your body is under, and
I love walking so much quite a bit of research shows that it can
improve your performance during exercise,”
(nothing beats the feeling of breaking
says Zehetner.
in a new pair of sneakers!) that
I dubbed 2019 the year of the 5K. I MAKE THE MOST OF YOUR ROUTE
signed up for one 5K each month, Plan out a walk that includes “tools” like hills,
and if I couldn’t find a local one, lampposts, fire hydrants, and even traffic
I signed up for a virtual one. I crossed lights. Walking uphill will spike your heart rate
the finish line of all 12 races, and and push your muscles harder, and you can
my family even started joining me. use these regularly occurring features to do
Fit time has become intervals (warm up, then alternate between
family time, and speed walking and a slower pace each time
there’s noth- WANT TO DO you pass one).
ing better A VIRTUAL WALK UPDATE YOUR
than that!”
LIKE MELISSA? TREADMILL ROUTINE
Flip the page If you can’t walk outside, hopping on the
to sign up for our treadmill is a good alternative that doesn’t
Virtual Walk
on May 2! have to be soul-crushingly boring. Try incline
intervals, in which you do a few minutes at an
easy pace, then jack up the speed and incline
for a few minutes before dropping back to an
easy pace, repeating as long as you’d like. Or
try an interactive walking experience—many
treadmills offer them on built-in screens.

W E L LN E S S




READY TO GET



WAL K I NG?




If the incredible women on the previous pages have

you wanting to lace up your shoes to change your
life, sign up for the Prevention Virtual Walk on May 2!
Here’s everything you need to know to take part.



ommitting to a 5K is a powerful way to though, you won’t be
get healthy. “We’re more likely to reach our alone: There will be thou-
Cgoals if we get specific,” says trainer Amy sands like you walking too.
Schemper, founder of Body by Amy and host of the
Prevention DVD 10-Minute Pilates. She created an HOW TO GET READY:
exclusive six-week walking program for the Virtual By signing up, you get
Walk. “I love the training phase,” she says. “It feels access to our exclusive
purposeful and less overwhelming with a plan.” Virtual Walk newsletter,
which is how you’ll access
Schemper’s training plan.
“It’ll include walking
HOW IT WORKS: registrant will get emailed days, low-impact strength
the sign—you can print it training days, and some
The Prevention Virtual
out too.) flexibility/mobility work,”
Walk is a 5K you do wher-
she says. “I will give
ever you are on May 2.
Last October, we had more WHY WALK WITH US: you the structure, with
options depending on
than 2,500 people commit Jennifer Walsh, founder
your personal fitness level.
to taking part, in every of Walk With Walsh and a
The goal will be to get
single state (and beyond: Virtual Walk ambassador,
moving and feel good!”
hello, South African suggests using the Virtual
We’ll also share other tips
walkers!). You can do the Walk as an opportunity to
from Schemper and fellow
walk wherever you’d like, invite a friend or neighbor
walkers on staying healthy,
outdoors or on a treadmill, to join you—and asking
losing weight, and making
by yourself or with whom- him or her to invite folks
the most of every step.
ever you please. Dogs are you may not know. “It’s
welcome! It’s free to sign a great, healthy way to
up, but for $35, you’ll get a explore and get to know
T-shirt, a bib number, and one another better,” she
an “I Did the Prevention says. Even if you do the
Virtual Walk” sign. (Every Virtual Walk by yourself,

Tell Us Why
You Walk!

All the women featured in
this article were winners of
last fall’s Prevention/Fitbit
Virtual Walk contest, and
now you can enter for a
chance to win too! Just tell
us, in 250 words or less,
why you walk. This spring’s
prize is a Fitbit Versa 2 SE
One of last fall’s (a $229.95 value). It comes
participants, with three free months
Karen Williams, of Fitbit Premium, which
proves just how
chic it is to wear offers guidance and
the official T-shirt. coaching based on your
Share your own data. Find out more and
pic with the “I enter at prevention.com
Did It” sign too! /walk-contest.
ON MAY 2:

Get out there and walk! (tag @preventionmag
Fill out your “I Did the and use #virtualwalk),
PREVENTION/ FITBIT VIRTUAL
Prevention Virtual Walk” or email them to us at WALK CONTEST (above)
sign with something [email protected]. NO PURCHASE NECESSARY TO
ENTER OR WIN. Sponsored by
personal to you: where Plus, if you email us that Hearst Magazine Media, Inc.
you walked, your time, you completed the event Beginning February 11, 2020, at
12:01 a.m. (ET) through May 2,2020,
whom you walked with, and share your time, we’ll at 11:59 p.m. (ET) (the “Entry
how you feel, or anything include you on our official Period”), go to prevention.com
else you’re inspired finishers list! /walk-contest on a computer or wire-
less device, fill out the entry form,
to share! Post those and submit an essay of 250 words
pics on Instagram or less describing why you walk.
Ten (10) winners will get a Fitbit
Versa 2 SE; approximate retail value
$229.95 each. Important Notice:
You may be charged for visiting the
mobile website in accordance with
the terms of your service agreement
with your carrier. Must have reached
the age of majority and be a legal
resident of the 50 United States,
the District of Columbia, or Canada
(excluding Quebec). Void in Puerto
Rico and where prohibited by law.
Contest is subject to complete
official rules available at
prevention.com/walk-contest.

AP R I L 2020 • PREVENTION.COM 41

P R E V E N T I O N

HEALTH















































Meet



Your


Kidneys



hese superheroes are
Tyour body’s filters,
straining out all sorts of

random by-products.

ARTWORK BY ELSA MORA



42 PREVENTION.COM • A P R I L 2020

Keep ’Em Happy
1 What They Do 3
As blood passes you have the right bal- Every year after your 30th
through these bean- ance of water, salts, birthday, your kidneys lose
shaped organs, which and minerals (electro- a little bit of their filtering
sit toward the back of lytes) in your blood, power. “By itself, that almost
your abdomen, it is says Michal Melamed, never causes problems,”
scrubbed of cellular M.D., an associate says Donna Hanes, M.D., a
waste products. Your professor of medicine clinical associate professor
kidneys handle about and epidemiology at the University of Maryland
half a cup of blood and population health School of Medicine. But
per minute! They also at Albert Einstein high blood pressure, obesity,
put out hormones that College of Medicine. and diabetes can cause
control red blood cell Because electrolytes serious kidney issues. Smart
production, vitamin D, help maintain muscle kidney moves:
and blood pressure. and nerve function, • Keep your BP in a healthy
When they are unable lots can go wrong if range through exercise and
to filter your blood your kidneys slack a nutritious diet.
(which can happen as off: Too little of the • Drink plenty of water to help
you age or if you have mineral potassium flush out excess minerals that
an infection or other can cause cramping, can ball up and create kidney
kidney damage) or fail twitching, or muscle stones. (They’re not just a
to properly produce weakness, while guy problem—about one
hormones, blood too much sodium in 10 women under 70 will
pressure can soar. The may lead to foot and develop them.)
pair also ensure that ankle swelling. • Don’t smoke or drink
a lot of alcohol. Smoking can
slow blood flow, while alco-
2 Why Just One Is OK hol dehydrates the body.

We usually have two kidneys, but it’s not • Avoid long-term use of
essential to have both. In fact, about one in painkillers. After 10 days,
1,000 people is born with only one kidney and aspirin and ibuprofen can
leads a long, healthy life. Also, many people limit blood flow to the
opt to give a kidney to someone in need. In that kidneys and cause harm.
case, the newly solo kidney will develop bigger • Treat a urinary tract
filters to take on the larger load. But folks infection (UTI) right away.
who have one kidney are at a higher risk of It could make its way up
hypertension and kidney disease later in life, to the kidneys, creating
so it’s especially important for them to have scarring, and raise your
regular checkups. risk for kidney disease.


A P R I L 2020 • PREVENTION.COM 43

H E A LTH





The Doctor Is In


Can You Trust



That Product? through an arduous approval


process (showing that they
BY L AUREN STREICHER, M.D.
work and that their benefits
outweigh their risks) before
getting to market. The average
ou grab a health time it takes for a drug to hit
product off the shelf— the pharmacy is 12 years, and
maybe it promises to hundreds of millions of dollars
  Yleakproof your bladder are spent on research, devel-
or erase your wrinkles. And opment, and trials. Note that
look, there’s an FDA logo right the FDA does not actually test
on the product’s package! So these drugs; it simply reviews
you feel hopeful that it might the testing processes.
actually work.
Surprise: Many products FDA CLEARED:
with an FDA logo haven’t A Step Down
gone through any kind of Three classes of devices require
testing process to make sure FDA clearance, from no-risk
their claims are legitimate. products needing no premarket
When you look more closely review (such as dental floss) to
at that reassuring blue FDA devices for medical use (like
logo, there’s a good chance heart valves) that are poten-
you’ll see that it says FDA tially high-risk and seek full
listed or FDA registered FDA approval. Keep in mind
rather than FDA cleared that some devices are eligible
or FDA approved. So what’s for FDA clearance if they’re
the difference? similar to one that the FDA

Dr. Streicher is already deemed safe and more
a clinical professor FDA APPROVED: effective than a placebo, even if
of obstetrics ILLUSTRATION BY KATHRYN RATHKE.
and gynecology The Toughest Category that happened years before.
at Northwestern Prescription drugs and So an FDA-cleared product
University’s medical devices for specific is likely safe, but it won’t
Feinberg School
of Medicine. medical conditions have to go necessarily work for everyone.

44 PREVENTION.COM • AP R I L 2020

For FDA-registered
products, the com-
pany determines what
language is used on the
packaging and what
a device claims to do.
Since scientific studies
are very expensive and
aren’t required at this
point in the process,
they’re not performed,
since it’s not in a compa-
ny’s best interest to do so
(why spend millions on
a study that might prove
that a product doesn’t,
say, eliminate wrinkles?).
Thousands of
products pop up
online and bombard
desperate people with
sketchy promises. For
example, in 2019 the
FDA sent warning letters
to 17 companies illegally
FDA REGISTERED OR FDA LISTED: selling products that claimed to prevent
A Squishy Designation or cure Alzheimer’s disease. The FDA
This category is the most troublesome. stated, “These products may be ineffec-
Devices and drugs that make claims tive, unsafe and could prevent a person
related to wellness and fitness rather from seeking an appropriate diagnosis
than treatment of a specific medical and treatment.”
condition don’t need to go through If you’re confused about all these
premarket evaluation. For example, a categories, you’re not alone. It doesn’t
device that claims to tighten the pelvic help that a product’s packaging might
floor but markets itself as treating state that it’s FDA approved when it’s
actually FDA listed—so some healthy
incontinence (a medical condition)
GETTY IMAGES. would need to be FDA cleared. A skepticism is appropriate. When in
similar device that claims to “enhance
doubt, visit the FDA’s website (fda.gov)
for more information.
intimacy” needs only to be registered.

AP R I L 2020 • PREVENTION.COM 45

H E A LT H





Problem Solved


Canker Sores


or be a symptom of a more
BY RICHARD L ALIBERTE serious condition such as celiac
disease, Crohn’s disease, or
oral cancer. Here’s how to
keep canker sores at bay and
ew minor health issues what to do if one does develop.
are as pesky as a canker
sore, that open wound (a
Fsmall white ulcer ringed PREVENT IT
by a red halo) that stings and MIND YOUR DIET
aches when you eat, drink, or Not getting enough B vitamins,
just swallow. “The cause of a zinc, and iron may make you
10 to canker sore can be different for more susceptible to canker
sores. Eat plenty of produce
each person,” says Sarah Glass,
14 D.D.S., an assistant professor and whole grains, and load up
on B -rich fish like salmon,
at Virginia Commonwealth
12
The number University School of Dentistry. rainbow trout, and tuna. Limit
of days it Forming on the tongue or spicy and acidic foods, which
typically takes inside the lip or cheek, they’re may trigger sores. “Keep track
a canker sore more common in women than of when sores occur and note
to heal.
in men. They can result from foods that coincide with them
an inadvertent bite or another to eliminate triggers specific
oral trauma, but stress, hor- to you,” says Leena Palomo,
monal fluctuations, allergies, D.D.S., an associate professor at
and nutrient deficiencies can Case Western Reserve Univer-
also bring them on. Though sity School of Dental Medicine.
canker sores seem similar to
cold sores, the two are com- FIND YOUR ZEN
pletely different; cold sores Stress is thought to boost the
are caused by a virus and activity of leukocytes, immune
are contagious, while canker cells linked to inflammation
sores can’t be spread. If an throughout the body, including
ulcer sticks around longer in the mouth, that can trigger
than two weeks, see a doctor: a canker sore. Decompress reg-
It may have become infected ularly with a favorite chill drill


46 PREVENTION.COM • AP R I L 2020

like meditation, a hot
bath, yoga, or exercise.
“Even just getting a good
night’s sleep can help,”
Palomo says.


BRUSH GENTLY
A slip of the hand while
forcefully brushing your
teeth can mean your
cheek or lip gets jabbed
with the hard part of the
brush—a common way
the stage gets set for a
canker sore. “Brush with
small circular motions,
and avoid aggressively
brushing back and forth,”
Glass says.
the sore to relieve pain. A doctor can
tell you, based on your sore’s location,
whether a rinse, gel, or paste is best.
TREAT IT
RINSE AND REPEAT
Swish with a solution of 1 tsp baking CALL THE DOC
soda and 1⁄2 cup warm water to relieve For severe or chronic canker sores, a
SANDRO HYMES/THE LICENSING PROJECT. hydrogen peroxide to keep the ulcer them to flare. If a bad sore doesn’t
pain and speed healing. Consider an
doctor can prescribe corticosteroids to
over-the-counter rinse containing
help dampen inflammation that causes
improve, ask about cauterization, in
clean, and drink water throughout the
day to promote production of saliva,
which a doctor or dentist burns the
ulcer with a laser or a chemical agent.
which thwarts viruses and bacteria.
Studies suggest that cauterizing can
NUMB IT
quickly relieve pain, but it needs to be
done in-office by a physician to protect
OTC or prescription topical anesthetics
the surrounding tissue.
with lidocaine or benzocaine can numb

AP R I L 2020 • PREVENTION.COM 47

H E A LTH






































































GETTY IMAGES.








48 PREVENTION.COM • AP R I L 2020