Real Simple The Guide To Aging Well 2024

SPECIAL EDITION
The Guide to
A Healthier, Happier Life

Eat Well • Sharpen Your Brain • Stay Energized
SPECIAL EDITION
The Guide to
Aging Well
64
Keeping up your
muscle mass
is a crucial part
of aging well.
contents
36 42 84
4 Who Becomes a 52 Say Cheese

Super-Ager? Pro tips for capturing your
The science of longevity. best angle in pictures.
56 Bite-Size Workouts,
28 Catch Some
Big Rewards
Brain Health Downtime
72 We’ve Got Your Back
You don’t need hours to fit
Give your brain a break.
10 Train Your Brain in a proper sweat session. Secrets to staying ahead
Genius strategies to 32 The Power of Awe of back pain.
58 Step Up Your Walks
maintain your focus. Cultivating awe can make
A simple stroll can protect 76 Protect Your
every day more meaningful.
14 The Fun Secret to your bones, heart, joints, Pelvic Floor
Living Longer 36 Come Home to Calm and mood. The art of managing issues
Connecting with family and Because your space should down below.
friends brings big benefits. feel peaceful.
80 What Longevity
18 Where Did I Put
Feeling Good
Experts Do at Home
My Keys? Looking Good 64 5 Healthy Habits to Insiders’ go-to moves for an
What’s normal—and not— Start Today optimal health span.
42 Proactive These rituals can help
when it comes to memory. 84 Superstar Salmon
Ingredients prevent health problems.
22 Eat Brilliantly! Derms share what to look It’s heart-healthy, sure, but
Here’s how to fortify your 68 Power Up that’s not all it does for you.
for in skin-care products.
command center. Simple moves that’ll add
46 Buy = Believe 90 Push Yourself
26 Eating for the some pep to your step.
Get the real deal on how (in a Good Way)
Long Haul aging affects our skin. Exposing your body to good
Could the right fuel slow stress may slow aging.
50 Healthy Hair for
down the aging process?
a Lifetime
Styling mistakes that take a
toll—plus smarter moves.
Parts of this special edition were previously published. THE GUIDE TO AGING WELL 3
W H O B E CO M E S A
SU P E R-AG E R?
Genetics play a part, but there’s
a lot more to it than that.
BY L E S L I E G O L D M A N
Y G R A N D FAT H E R was 90 when

he retired from his forensic
accounting career. Morty, who
died in his 90s, attributed his
enduring health to a glass-half- decades their junior; in the SuperAgers Family Study,
full attitude, a lifetime passion cohelmed by the American Federation for Aging
for exercise (he swam laps until Research, the Albert Einstein College of Medicine, and
a ripe old age), the love of his wife of 71 years, a daily Boston University School of Medicine, they’re 95 or
handful of blueberries, and a nightly shot of Jack older and have either evaded most age-related diseases
Daniels. Grandma Jeannie, 98, now lives in a long-term or at least maintained general good health and can live
care facility with physical challenges but still lectures independently. One thing everyone agrees on: These
on religion—she taught Sunday school until age 85—and folks do aging extraordinarily well.
has a quick wit that belies her years. (My brother “These are the Betty Whites of the world,” says Emily
recently surprised her after an admittedly too-long Rogalski, PhD, a neurology professor and director of the
stretch. Nearly blind, she asked, “Who’s there?” “Your Healthy Aging and Alzheimer’s Research Care Center at
grandson,” he said. Her reply, with feigned surprise and the University of Chicago. “They’re your friend or
perfect comedic timing: “I have a grandson?”) neighbor or grandparent whom you describe by saying,
My grandparents are what many researchers of aging, ‘You’d never believe they’re 85.’ They’re the people
known as geroscientists, call super-agers. The exact defying the current expectations out there for aging.”
definition varies by institution—at Northwestern
University Feinberg School of Medicine’s SuperAging
Research Program, they’re 80-plus-year-olds with Genetic resilience plays a key role
exceptional memory on par with people two to three The combination of a maturing population and a
growing interest in prioritizing healthspan (the number
of years spent in good health) over lifespan (number of
years alive) has fueled an upswing in centenarians—
4 REAL SIMPLE
approximately 108,000 Americans, primarily women, Thriving through old age depends on a mix of healthy
are 100 or older, a number that’s expected to quadruple habits and genetic luck, though the ratio shifts as you
over the next three decades. Some (but not all) of these move from 90 to 100 and beyond.
longevity champs are considered super-agers thanks to About 75 percent of living to age 90 in good health is
their tendency to escape some or all of the big four behavior—and it’s not just about eating salads and
age-related illnesses: Alzheimer’s disease, diabetes, doing yoga. Andersen says cognitive super-agers tend
cardiovascular disease, and cancer. Cognitive super- to be outgoing, with a large social network. They enjoy
agers, in particular, “have managed to avoid dementia, learning new things, she adds, which “keeps the brain
even though they have the number-one risk factor for engaged and builds new connections between brain
dementia—age—and they have preserved much better cells while keeping existing connections healthy. They
memory function than expected,” says behavioral have a purpose and feel engaged in life.” These
neuroscientist Stacy Andersen, PhD, codirector of the characteristics “are just as important as diet and
New England Centenarian Study (NECS). exercise.” (That said, nutrition and exercise are VIP
players when it comes to extending one’s healthspan.)
THE GUIDE TO AGING WELL 5

Indeed, data from the NECS indicates that about 15
percent of centenarians are “escapers,” meaning they’ve
managed to avoid diseases like the big four.
As it turns out, most exceptionally long-lived people
have just as many potentially harmful genetic variants
as the general population. “But they also have a lot of
protection built into their genes that counteracts the
disease variants,” Andersen says. Some of these genes
work their magic by repairing DNA damage that would
lead to cancer in most people or by maintaining above-
average levels of high-density lipoprotein (aka “good”
cholesterol), shielding super-agers from heart attacks
and dementia.
This genetic leg up is on full display during post-
mortem autopsies of cognitively healthy centenarians,
T H E W R I T E R ’ S G R A N D PA R E N T S , as their brain often harbors just as much amyloid
J E A N N I E A N D M O RT Y S C H U R . plaque—a sticky, toxic compound long considered a
hallmark of Alzheimer’s disease—as the brains of
patients who suffered from the dreaded form of
dementia. But other factors at play in their brain are
making them resilient.
The other 25 percent of reaching age 90 in good Besides boasting brains that age at half the pace of
health? Genetics. If your parents lived to a ripe old age, regular agers, super-agers are also the proud owners of
you’ve got some longevity baked into your DNA. robust immune systems. This may help explain why
But the story changes as you add more candles to many centenarians sailed through their infections early
your birthday cake. “When you look at extreme ages, in the COVID-19 pandemic. (My grandma was
like 95 and 100, that’s where genetics tend to play a asymptomatic when she tested positive at 95.)
much bigger role,” says Sofiya Milman, MD, a professor Remaining more or less disability-free for 100 years,
of medicine and genetics at Albert Einstein College of then, boils down, at least in part, to DNA-rooted
Medicine and director of human longevity studies at resilience—super-agers’ bodies often contain evidence
Einstein’s Institute for Aging Research. of an age-related condition, but their genetic hardwiring
Attaining centenarian status is about 50 percent neutralizes it so effectively that they never fall ill. Either
genetics, and supercentenarians (age 110 and older; odds that or they do experience a typically devastating illness,
are 1 in 5 million) can attribute almost all of their such as cancer or a stroke, but their body copes with it
longevity to receiving the right DNA lottery ticket. Many so well that they not only survive but go on to live
of these people “haven’t necessarily been the poster independently and in good health for years or even
children” for healthy living, Milman says, a nod to the decades. (About 40 percent of those enrolled in the
stories that abound of pack-a-day smokers who insist NECS are “survivors,” meaning they developed one or
that burgers, martinis, and avoidance of exercise helped more age-associated diseases before turning 80, and
them reach the century mark. For these longevity another 40 percent are “delayers,” for whom this
unicorns, their genetics are essentially so protective that happened after age 80. So yes, a cancer survivor can
“they seem to defy the odds.” absolutely one day join the super-ager club.)
In the past, researchers believed super-agers thrived As for supercentenarians, disability tends to be
because they lacked critical disease-causing genes. postponed until around age 106 and only lasts a few
years. As Andersen’s colleague, NECS codirector Thomas
Perls, MD, MPH, often says, “The older you get, the
healthier you’ve been.”
6 REAL SIMPLE
INTRODUCTION
A common trait of super-agers: resilience. Many have

endured significant trauma, “but they’ve bounced
back from what life has thrown at them,” says Rogalski.
“They see what they can learn from it and thrive.”
Healthy habits matter a lot, too

Golden genomes aside, champion agers tend to share
other common features, most of which, unlike
choosing our parents, are under our control. Social
support is paramount, with reams of data underlining super-agers enjoy significant protection from heart
the protective health benefits of having partners, disease, regardless of their personal risk factors.
friends, family, and even colleagues to whom you feel Andersen adds that children of centenarians
connected. These relationships help us buffer stress experience aging-related diseases at half the rate of
and reduce the system-wide inflammation responsible those whose parents had average lifespans.
for a litany of chronic illnesses, including diabetes, Some of those genetically blessed offspring may very
arthritis, depression, and heart disease. well ride their long-lived loved one’s coattails into a
Another common super-ager trait: emotional centenarian sunset. But what about the 99.9 percent of
resilience. “We don’t find that these are individuals who us who didn’t luck into longevity genes? The ultimate
have had life handed to them on a silver platter,” goal, Milman says, is to study super-agers and leverage
Rogalski says. Many successful agers have endured those discoveries to develop “treatments and drugs that
significant trauma, including losing a child (as my mimic the beneficial effects” of their genes, delaying the
grandparents did) or being forced from their homeland, onset of age-related diseases in the general population
“but they’ve bounced back from what life has thrown at “so people don’t only live longer, but live healthier.”
them. They see what they can learn from it and thrive.” Milman is utilizing a National Institute on Aging grant
Super-agers also tend to be curious (when Rogalski to do just that, working with colleagues to determine
worked at Northwestern’s SuperAging Research whether levels of certain growth hormones may help
Program, where she helped coin the term “SuperAger,” prevent dementia and other age-related diseases. Other
she interviewed an 89-year-old who, realizing his geroscientists are studying Ashkenazi Jews, who tend to
grandkids weren’t familiar with Frank Sinatra, would ask live exceptionally long, healthy lives (again, my
them about Taylor Swift and Chance the Rapper) and grandparents), for fountain of youth clues; investigating
embrace lifelong learning, which can take the form of the potential use of the diabetes drug metformin in
attending seminars or book clubs, picking up a new delaying aging by collectively targeting the big four; and
hobby, reading books outside your comfort zone, and creating stem cells using blood samples from
updating your Spotify playlists to include trending centenarians to see how their neurons react in a lab
bands. Stimulating your mind with new, challenging setting when exposed to Alzheimer’s disease proteins. All
information strikes a match that fuels new neuron-to- told, Milman says, “I wouldn’t be surprised if we see, in
neuron connections in the brain. the next decade, a treatment that can delay aging.”
Until then, Rogalski hopes people lean into the lessons
of super-aging to create a new outlook on growing older.
The bright future of aging “If your expectations involve being frail, then the first
Milman’s research has found that those who live to age time you forget your keys, you’ll think, ‘Ugh, I guess
95 or older are seven times more likely to have had a forgetting is just part of my life now.’” Help avoid a self-
parent who lived to 90 or beyond, and that children of fulfilling prophecy by instead thinking about all the steps
you can take to live long and strong, such as getting
better sleep, meeting a friend for dinner, or even
enjoying an occasional martini. In other words, ask
yourself: “What would a super-ager do?” ■

8 REAL SIMPLE
H A P T E R
C
1
Brain Health
Want to stay sharp? Eat those
antioxidants, put your phone down, and
stop sweating ever y little detail.

T R A I N YO U R B R A I N
Tap these genius strategies to
improve your brain fitness
and maintain your mental edge.
BY S A L LY WA DY K A A N D M A G G I E S E AV E R
blanking during a
V E R F I N D YO U R S E L F
work meeting? Or do you sometimes
jumble perfectly easy sentences? If
you’re young and relatively healthy, you
might wonder: What’s the deal?
Brain blips can be unnerving, but at the University of Texas at Dallas. That means however
they’re completely normal. The good old you are now, it’s never too late to adopt healthy
news is that they’re rarely the sign of a declining mind. habits that will get your brain in good shape—and even
We tend to think of youth as a time of peak mental improve with time.
capacity and that once our child-prodigy days are gone, As we age, it’s natural for neurons to fire more slowly,
there’s no hope left. But the human brain is most likely but stress and anxiety cause people to pathologize
at its best during midlife, when life experiences combine perfectly normal experiences like forgetting an
with decades of neural connections, resulting in peak acquaintance’s name (again). “You probably pay
intelligence and ability. attention to the few things that go wrong but don’t give
“We may not learn or recall information quite as your brain credit for the thousands of things it did right,”
quickly as we did in our teens and 20s, but during our Chapman points out.
30s, 40s, and 50s, we get better at what matters most: Instead of focusing on the occasional lapse,
making decisions, synthesizing information, and coming concentrate on daily habits. What you do today will play
up with big ideas,” says Sandra Bond Chapman, PhD., the a significant role in whether you operate optimally in the
founder and chief director of the Center for BrainHealth present, and even whether you develop dementia later
in life. When it comes to brain function, everyday
behavior matters as much as—if not more than—your
DNA. Whether you’re 23 or 63, here are five proven ways
to gain a mental edge for years to come.

Try a brand-new hobby throughout adulthood can boost cognitive functioning and
Listening to classical music and doing the crossword decelerate the signs of cognitive aging, such as memory
every week will bolster your brain, right? Unfortunately, loss and decline in information processing.
not as much as you think. While these habits are
certainly more stimulating than zoning out to another
Friends marathon, research suggests that a great way to Take your knowledge to the next level
boost brainpower is through learning something Build on what you’ve learned by using your brain for
entirely fresh that either involves mental focus (such as what it does best: fusing existing and new information.
learning a new language) or physical effort and “It will repay you by strengthening its complex neural
coordination (like switching to a different type of yoga, networks,” says Chapman. For example, you know how
taking rock-climbing lessons, or just learning how to to read and love to read—but now, take your favorite
knit). As we cultivate an unfamiliar skill, our brain gets cerebral pastime one step further and get more mental
more flexible and forms new neural connections that bang for your buck (so to speak). Next time you finish a
get stronger over time. great book, spend a little extra time writing a
It may even help preserve your memory, according to a Goodreads review, blog post, or digital journal entry for
2015 study by researchers at the University of Texas at your eyes only (a Word or Google doc will do). You
Dallas: Older adults who learned cognitively demanding might be surprised at what you come up with while
activities such as quilting and digital photography mulling it over again. Or reach for a pen and your
improved their memory. On the other hand, those who journal: Studies show that writing by hand—rather than
listened to classical music, watched classic movies, or typing—improves information processing as well as the
engaged in social activities didn’t have the same gains. ability to remember what you’re writing about.
A study published in 2020 in the Journals of
Gerontology: Psychological Sciences & Social Sciences
suggests that regularly deviating from a mundane routine Eat for your mind, not just your body
and getting exposure to a diverse array of activities You already know that what you eat affects your brain.
Thankfully, good brain nutrition looks a lot like body
nutrition. Notable research from Rush University and
the Harvard School of Public Health found that middle-
aged and older adults who adhered to an eating plan
12 REAL SIMPLE
B R A I N H E A LT H
Regular exercise is one of the most critical factors

in maintaining a healthy brain. Research has found it is
linked with an increase in gray matter in the
hippocampus, an area of the brain crucial to memory.
called the MIND (Mediterranean-DASH Intervention for

Neurodegenerative Delay) diet were able to decelerate
cognitive decline. They scored the equivalent of seven
and a half years younger on cognitive tests after one
year of eating that way. As the name suggests, the more-talked-about physical health benefits, keeping up
MIND diet is a hybrid of the Mediterranean and DASH with a fitness routine is a lifelong way to boost mental
(Dietary Approaches to Stop Hypertension) diets. well-being and focus.
Like the Mediterranean diet, the MIND diet
emphasizes nuts, beans, whole grains, poultry, and olive
oil. But it also calls for consuming leafy greens daily and Grab more sleep
at least two weekly servings of berries. Both are rich in Fact: Adults need a solid seven to nine hours of sleep
brain-boosting antioxidants. every night to reap the full mental and physical health
benefits. Sleep is crucial for storing short-term and
long-term memories, maintaining and improving
Work up a sweat regularly—especially if cognitive dexterity, processing emotions, and
you need an edge strengthening and repairing neural connections.
It shouldn’t be news that exercise is good for your “The brain processes information and consolidates
mood and overall brain fitness. Researchers have ideas while you sleep,” says Chapman. “And most of that
identified it as one of the most critical factors in appears to happen between the sixth and eighth hour.”
maintaining a healthy brain. Shortchange your sleep for just one night, and it can take
Previous research has found that regular physical several nights of solid slumber to return to your
activity is linked with an increase in gray matter in the sparkling, coherent self. The problem is even worse if
hippocampus, an area of the brain crucial to memory. you chronically shortchange your rest: The effects
Exercise can also reduce stress, boost creativity, and accumulate over the years, putting you at an increased
bolster self-esteem. And working out on days when you risk of everything from Alzheimer’s disease to
have, say, a big presentation or a stressful test can give depression and anxiety.
your mind the added sharpness it needs. Do you have trouble falling asleep? Consult a doctor or
Consider this: Adults who did aerobic exercise sleep specialist before turning to sleep aids. Prescription
regularly for four weeks—and exercised the morning sleeping pills, although safe for occasional use, contain
they took memory tests—scored higher than regular active ingredients that can slow down brain waves,
exercisers who skipped their workout on test day, making you feel groggy the next day.
according to a study out of Dartmouth College. Over-the-counter (OTC) sleep medications are dicey,
Exercise’s stress-thwarting effects may be partially too. Most contain diphenhydramine, an ingredient
responsible: “Stress is toxic to the brain,” Chapman says. linked to short-term cognitive impairment (that
“It releases the hormone cortisol onto the hippocampus, hangover-esque feeling). Worse yet, people who used the
where memories are stored.” That can make you OTC medications regularly for several years were at an
momentarily forgetful and may weaken neural increased risk of dementia and Alzheimer’s disease later
connections over time. in life, according to a 2015 study published in JAMA
All that said, don’t miss out on regular sweat sessions Internal Medicine. To avoid the downsides of sleep
when things aren’t especially stressful. Along with its deprivation, see a sleep specialist if you struggle to catch
enough z’s. Your brain will thank you. ■
Medically reviewed by Samina Ahmed Jauregui, PsyD

T H E F U N SE CRE T TO
L I V I N G LO N G E R
Hint: It’s your relationships with
friends, family, even Fido.
B Y A M Y PAT U R E L , M S , M P H
young, Elizabeth
AT 8 7 Y E A R S
Gaylynn Baker is at the top of
her game. A social media
“granfluencer” thanks to her dementia to diabetes.
role on the hit TikTok “There’s a growing body
channel Retirement House, of research linking social
Baker is helping to 2023 with an advisory to connectedness to things like
revolutionize the way we address what he calls “an lower blood pressure,” says
think about aging. She has epidemic of loneliness and Patrick Runnels, MD, associate
acted on stages across the isolation” in America. chief medical officer of
country, authored two books, “We have an obligation to population health for
and wrote and directed We make the same investments in University Hospitals in
Know Not What We Do, an addressing social connection Cleveland. It turns out that
award-winning documentary that we have made in sharing experiences and
about climate change—all addressing tobacco use, laughing with good friends
during her 80s. obesity, and the addiction produces the feel-good
Whether she’s premiering a crisis,” Murthy wrote. He’s not bonding hormone oxytocin,
new film, lunching with wrong. Results from the which in turn lowers blood
friends, or playing with her Harvard Study of Adult pressure and cortisol levels
three grandchildren, Baker Development, which followed and encourages cell repair.
makes a point of connecting participants for more than 80 Just the presence of a loved
with others. She says it’s her years, show that strong one can blunt the body’s
relationships and sense of relationships are the greatest response to a stressful
purpose that sustain her. And predictor of longevity, even experience. One study,
she’s probably on the right more than genetics. published in PNAS in 2016,
track. Research shows that linked higher levels of social
social connectedness is more connectedness with a reduced
important to health and Why Relationships Matter risk of inflammation. Since
longevity, also known as Humans are wired for inflammation is implicated in
healthspan, than kicking a connection. It’s as essential nearly every chronic disease, it
15-cigarette-a-day smoking to our health and well-being makes sense that surrounding
habit. as food, water, and exercise yourself with loving,
On the flip side, studies link are. According to Carla supportive people can improve
poor social support with a Perissinotto, MD, who is a your health and reduce your
51 percent increased risk of geriatrician at UCSF Health in vulnerability to disease.
heart disease, a 50 percent San Francisco, one important “Research on the Blue
increased risk of developing way social connections Zones, areas that are home to
dementia, and a 32 percent influence physiology is the longest-living people in
increased risk of stroke. And a through our stress response. the world, show that people
2023 study published in the When we sense that we’re who live in these regions have
journal Psychiatry Research under attack—being chased by strong social connections,”
reported that having a bear, or more likely, says Hugh Silk, MD, a
insufficient social connections worrying about an impending professor in the family
boosts a person’s odds of deadline or challenging medicine department at
premature death by a relationship—our body UMass Chan Medical School.
whopping 63 percent. U.S. responds by flooding our They linger over meals,
Surgeon General Vivek Murthy, system with stress hormones exercise together, spend time
MD, sounded alarm bells in such as adrenaline and with their elders, and work to
cortisol. While that stress
response is critical for keeping
us safe, over time it can lead
to an increased risk of chronic
diseases ranging from

support the larger community.
“Those strong social ties
create a sense of purpose and
a will to survive,” Silk says.
While a whole-foods diet
and regular exercise may
partially explain longevity in
these regions, research points
to the bonding that happens
during these activities as a
primary driver. “Maybe it isn’t
that they drink wine daily, but
that they come together and
connect over a drink,”
suggests Silk. A review of
nearly 150 studies including
more than 300,000 true for Baker, who in midlife which connections are most
participants supports his left a marriage that wasn’t meaningful to you. If you’re an
theory, revealing that social serving her.) introvert, you probably won’t
support is more critical to Whether you’re coupled or want to hit Friday-night happy
overall health than exercise or single, gay, straight, or bisexual, hour with a huge group of
maintaining a healthy weight. social connectedness is what coworkers, but you might be
offers protection, Runnels says. interested in finding a local
“That comes from relationships organization that reawakens a
Which Connections are in which you feel seen, heard, dormant hobby or passion.
Most Important? and understood.” That may be “The idea is to identify people
Is marriage protective against one reason why studies show a and activities that help you feel
premature death? Does having link between religious less lonely,” she says.
children lead to a longer life? affiliation and longevity. “It’s
What about owning a pet? The not the spiritual affiliation that
data on all three is mixed. produces the effect but the Growing Your Circle
Perissinotto’s research found sense of belonging, of being Research confirms that every
that most of the people who part of an organized advanced structure in our brain
reported being lonely were community where we can be of depends on interaction with
married. “So it’s not like service to others,” Runnels says. other people. But becoming
getting married protects Partners, friends, neighbors, more socially fit isn’t just about
against loneliness,” she says. and even loyal and loving pets nurturing close familial
Still, marriage does seem to contribute to your emotional, relationships where your sense
offer some degree of physical, and mental health. A of purpose is well defined. It’s
protection, particularly for 2015 study published in Science also about developing a range
men. In a 2016 study published reported that gazing into your of friendships and social ties
in the journal Social Science & dog’s eyes produces a boost in that sustain you in different
Medicine, researchers reported oxytocin. “The more kinds of aspects of your life.
that marital status is more relationships people have and Friendships with people in
important for men’s longevity the more supported they feel in different age groups are
than women’s, while the their daily lives, the better and especially important as you get
quality of the marriage was longer they live,” Silk says. older since they increase the
more critical for women’s That doesn’t mean you challenge to your brain and
survival than men’s. (That was should try to drum up reduce the odds you’ll outlive
friendships with random
strangers—or adopt a pet.
Instead, Perissinotto
recommends thinking about
16 REAL SIMPLE
your body senses its utility.

That manifests not just in your
body being healthier but also in
HOW STRONG IS YOUR
you feeling compelled to
FRIEND NETWORK?
all your friends. Even from a behave in a way that ensures
logistics standpoint, people you’ll be around.” Indeed, a Having a web of friends, neigh-
need help from loved ones 2023 study published in bors, and family members to
spend time with is a major factor
spanning multiple generations Psychology and Aging found
in predicting how well, and how
as they age. that a sense of purpose was
long, we live. But when we get
“The benefits of associated with more positive busy with life/work/family,
intergenerational ties are social relationships and it’s easy to let nights out with
bidirectional,” says Perissinotto, interactions. friends, chats on the sidewalk
who is involved in a pilot study Studies show that other- with neighbors, and check-in
pairing professional students focused behaviors such as calls to your sister fall by the
with nursing-home residents. volunteering and expressing wayside. “You have to make an
“It’s not just the younger gratitude can enhance close effort to strengthen those con-
students helping the residents, bonds, in part by triggering the nections, the same way you have
to make an effort to go to the
but the older adults are helping release of the brain’s bonding-
gym,” says Perissinotto.
the students, too.” chemical oxytocin. Dating back
To assess your social fitness,
Unfortunately, society is to the late ’90s, studies
read on and see if you have one
making it increasingly easy for reported that elderly people or two people who fill your cup in
older and younger people alike who volunteered were 44 each of the following areas.
to live in isolation—a surefire percent less likely to die during
way to languish and age more the five-year trial period than Safety and security: Who can
quickly. One potential their less-altruistic you call during a crisis, or when
solution: Take advantage of counterparts. Other studies you’re afraid and unsure how to
every opportunity to meet and found that volunteers have move forward?
connect with others in ways lower levels of inflammatory Learning and growth: Who
encourages you to push your
that boost your sense of purpose molecules, including
boundaries, try new things, and
and identity. You might decide C-reactive protein and
take risks to achieve your goals?
to take a vegan cooking class, interleukin-6. There’s even Emotional intimacy: Who do
sign up for a group biking trip, research to suggest that people you confide in? Who knows
or mentor a young professional who perform random acts of almost everything there is to
in your field. kindness show positive know about you and your life
It’s a strategy that Baker has changes in gene expression. experiences?
mastered. She keeps herself out Maybe that’s why Baker is Shared experiences and a
in the world, making new thriving well into her ninth sense of identity: Who has
friends of all ages, trying new decade. Her focus on shared many life experiences
with you? Who helps strengthen
things, and rediscovering preserving the planet and
your sense of identity and where
herself. Whether she’s being traveling the globe is keeping
you fit in the world?
asked to fly across the country her engaged and on a mission.
Romantic intimacy: Who
to film her TikTok series or help She also possesses another do you relate to sexually and
better our planet, Baker’s trait linked to a long life: a romantically?
response is usually an positive outlook. Help: Who can you call if you’re
enthusiastic yes. “Aging is wonderful,” Baker in a pinch and need help?
“Social connectedness is the says. “After all, the alternative Fun: Who do you call when you
core of our humanity, our to aging is death, and who want to let your hair down and
identity, and our sense of wants that?” ■ have a good time? Who makes
purpose,” Runnels says. “When you laugh and helps you feel
connected and relaxed?
you’re socially connected,
health flows from that, because

18 REAL SIMPLE
WH E RE D I D I P UT M Y K E YS?
If you’re north of 40, this may be a
familiar refrain, right along with “Where’s my
wallet?” A health writer of a certain
age digs into what’s normal, what’s not,
and how to shore up your memory.
BY A M Y C O N WAY
middle-aged
R E C E N T LY, A
friend of mine joked that he
doesn’t need to buy any more
novels—he barely remembers that grab our attention—as
the ones he’s already read, so opposed to mundanities such
he can just pick one off his The most reassuring thing I as whether we washed the
shelf and start fresh. Another learned: Some forgetting is lights or the darks first last
friend had to do calculations normal at any age. When you week. And it’s normal to have
to figure out whether she was were in your 20s, you memory blips more often as
turning 52 or 53 (or maybe occasionally lost an actor’s the years tick by because, like
54?). We’re at the stage where name and where you put your every other part of our body,
we’re forgetting names and rain boots—you just didn’t the brain changes with age,
looking for the reading glasses stress about it, because aging says neuropsychologist Jessica
that are on top of our head. and Alzheimer’s disease Caldwell, PhD, director of the
While we’re laughing, we’re weren’t on your radar. We’re Women’s Alzheimer’s
also wondering: Is this not meant to remember every Movement Prevention Center
something I need to worry little thing, says Lisa Genova, at Cleveland Clinic in Las
about? After more than a few PhD, a neuroscientist and the Vegas. “Around midlife and as
of these discussions, I started author of Remember: The we age into our 60s, 70s, and
to dig into the research and Science of Memory and the beyond, most of us lose a bit of
talk to some experts. I am a Art of Forgetting. “Think of the cognitive sharpness,” she says.
health editor, after all, and at sheer amount of data that To understand what’s
this point in my life, a lot of comes in through our eyes, happening (and worry less), it
my work starts with my own ears, nose, and emotions,” she helps to know a little about
aches and pain points— says. “If you picture that on a how our brain stores and
physical and mental. whiteboard, by the end of the retrieves information. Imagine
day, it would just be too that memories are made out
cluttered.” For the sake of of building blocks, says
efficiency, our brain is more
likely to remember what’s
meaningful, moving,
surprising, or new—the things

injury, thyroid problems, and

nutrient deficiencies.
Andrew Budson, MD, chief of As with most health
cognitive and behavioral situations, there are tools that
neurology at VA Boston can help. They’re called
Healthcare and coauthor of remembering skills you’ve neuroprotective habits, and
Why We Forget and How to already learned. People with you can boost your
Remember Better. When you cognitive disorders often have brainpower by adopting them
meet someone new, you don’t problems using devices at every stage, even if you
take a mental video of the they’ve previously mastered, have MCI or Alzheimer’s. They
entire interaction to access at like the TV remote or their won’t stop the progression of
a later date. Instead, your phone. Behavioral changes are disease, but they can help
frontal lobe breaks the also something to note: If stave off symptoms.
experience down into those someone who’s always been
building blocks—what the hyperorganized starts to
person looks like, what you’re regularly spend 15 minutes Be a Lifelong Learner
thinking at the time, the hunting for their wallet, that The old school of thought
sounds and smells around could be a red flag. was that humans were born
you. Then your hippocampus If you experience these with nearly all the brain cells
(a part of the brain associated issues or notice them in a we’d ever have. In recent
with memory, learning, and loved one, see a health care decades, research has shown
emotions) makes a “sketch” of provider. One possible that we have the gifts of
all those pieces together. diagnosis is mild cognitive possible neurogenesis (the
When you want to retrieve impairment (MCI), which creation of new brain cells)
the memory, your brain uses means there’s a slight and neuroplasticity (the
the sketch to reassemble the deterioration in a person’s formation of new neural
necessary building blocks. memory and thinking, but connections) as we age.
Now, imagine there’s an they’re still able to perform “Neuroplasticity is really
older construction worker in day-to-day functions on their good for our memory today
your brain who can’t build as own. Dementia is a more and for building what’s called
easily as they used to. “They severe form of cognitive a cognitive reserve,” Genova
can still do it, but it’s going to decline in which the ability to says. “We build neural
take longer,” Budson says. remember, reason, think pathways every time we
“And it’s easy for errors to clearly, and interact socially is learn. So if something
creep in when blocks get so impaired that daily happened in your brain, like a
omitted or misplaced.” So if functioning suffers. Dementia head injury or a mild stroke,
you’re heading into middle is not a diagnosis but a group you’d have extra neural
age or are already solidly there of symptoms or conditions. connections that could
and you occasionally call the Alzheimer’s disease is a detour any roadblocks.”
food processor “that choppy diagnosis, and it is the most Learn a language, try a new
thing” or forget your flu shot common cause of dementia. instrument, or pick up a
appointment, that’s normal. MCI can progress, stay hobby. “It has to be something
But while it’s fine to about the same, or improve. that pushes you past your
misplace your keys once in a According to Budson, studies comfort zone and that you
while, it’s more troubling if show that half of people with like enough to keep at,”
you can’t find your way to a MCI will develop Alzheimer’s Caldwell says. If you include
familiar destination, or if you or another cause of dementia. friends, even better: Social
have a hard time following a The other half may remain connections can be protective,
conversation, paying bills, or stable or get better, especially
if a root cause can be
identified and treated. Some
things that can cause MCI?
Stroke, depression, a head
20 REAL SIMPLE
As for alcohol, having one
drink a day isn’t necessarily
harmful, Budson says—but
two or more can be. And, he
adds, “if you have even a
single drink, you’re not going
to remember things as well.”
Pay Attention
If you’re forever losing your
phone or bag, it’s possible
you’re just preoccupied and
aren’t giving your brain a
chance to make the
connections in the first place.
The next time you put an
important item down,
Genova suggests, visually
note where you’re placing it.
says Michael Rosenbloom, Don’t Skimp on Sleep You can even say out loud,
MD, associate professor of Sufficient sleep—at least seven “I’m putting my glasses on
neurology at the University of hours a night for most adults— the counter!”
Washington. “In groups, you is essential. During sleep, the Another common scenario:
have to pay attention and brain locks in memories of walking into a room and
follow conversations, which events and clears toxins, such forgetting why you’re there.
forces you to keep your brain as beta-amyloid proteins, You went to the bedroom to
active,” he says. which can accumulate and read, say, but realized you left
form the plaques associated your glasses in the kitchen.
with Alzheimer’s. Plus, sleep You go back to the kitchen
Get Moving deprivation makes it difficult and . . . hmm, did you want a
Regular aerobic exercise can to focus, making it harder to cup of tea? A snack? You
improve memory and take in information or clearly return to the bedroom, and
cognition and reduce the risk remember events later. boom—you remember the
of dementia. Exercise glasses! That’s because in the
increases our levels of a bedroom you see glasses-
protein called brain-derived Feed Your Mind related cues, like the book.
neurotrophic factor, which Loaded with leafy greens, The kitchen sent you down a
helps support the survival of berries, whole grains, nuts, food-and-drink path, outside
existing brain cells and olive oil, and fish, both the the “neural neighborhood” of
encourages the growth of Mediterranean diet and the glasses, so you couldn’t
new brain cells and their MIND (Mediterranean-DASH retrieve the thought. When
connections. Aerobic exercise Intervention for you forget why you’re in a
can also lower blood pressure Neurodegenerative Delay) room, Genova advises, think,
and cut the risk of diabetes, diet are thought to slow Where was I before? Then go
further benefiting the brain. cognitive decline and reduce back, physically or mentally,
You’ll get what you need the risk of Alzheimer’s. and look around. The cues
through brisk walking for at should bring back that fleeting
least 30 minutes four or five memory. ■
times a week.

E AT B RI L L I A N T LY !
Add these staples to your diet to help fuel
and fortify your command center.
BY K I R ST E N N U N E Z
is beyond our
O M E O F B R A I N AG I N G
control, but there are still a lot of things
you can do to keep your brain as healthy
as possible throughout your life and
reduce your risk of developing Brain-Food Basics
neurodegenerative conditions such as But what does a brain-friendly diet look like, exactly?
Alzheimer’s or Parkinson’s disease. You In general, it involves eating a mix of fresh, whole
can cultivate basic healthy habits including getting foods such as fruits, vegetables, whole grains, and lean
regular exercise, but one of your best bets for keeping proteins. These foods deliver essential nutrients for
your brain sharp is to focus on nutrition. After all, like brain health, including omega-3 fatty acids,
any well-oiled machine, the brain requires proper fuel antioxidants, and vitamins A, C, and K, says Casey
(translation: nutrients) to work optimally, according to Kelley, MD, founder and medical director of Case
Jonathan Purtell, RD, a registered dietitian at Lenox Hill Integrative Health, an integrative and functional
Hospital in New York City. medicine practice based in Chicago.
The brain works around the clock without taking a Nutrition for brain health is also about what you avoid.
break. In addition to regulating cognitive functions (like Your brain will thank you if you limit processed foods,
memory and learning), it’s also in charge of essential which can be high in saturated and trans fats, and added
processes including breathing, movement, and salt and sugar—i.e., nutrients that thwart brain health via
temperature control, just to name a few. Eating foods inflammation and oxidative stress. Thankfully, to make
healthy for the brain can help support these functions, things easier, these guidelines apply to both brain and
providing the right conditions for your brain to thrive. body health as a whole.
Still, when it comes to brain wellness, there are some
foods that deserve a special callout. Read on to learn
about the best ones to add to your diet, according to
medical professionals.
22 REAL SIMPLE
Leafy Greens
“Leafy greens, such as kale, spinach, and broccoli, are
essential for keeping your brain in tip-top shape,” says
Kelley. That’s because these veggies are chock-full of
the nutrients required for optimal brain function.
For example, leafy greens offer vitamin A, which helps
neurons (nerve cells) regulate learning and memory.
According to Kelley, leafy greens also provide vitamin C
and vitamin K, which boast antioxidant and anti-
inflammatory properties, respectively. This is key
because oxidative stress and inflammation are two of
your noggin’s worst enemies.
A quick refresher: Oxidative stress involves a buildup
of harmful molecules called free radicals, resulting in
cell damage and inflammation. Long-term oxidative
stress and inflammation can promote the development
of various neurological conditions, including depression,
anxiety, Alzheimer’s disease, and Parkinson’s disease,
according to Purtell.
H O W M U C H YO U N E E D
For maximum brain benefits, Kelley suggests at least
2 to 3 cups of dark leafy greens a day. This doesn’t have
to be all about salads, though. “Add a cup of spinach to
your eggs, or blend some kale into your morning
smoothie,” recommends Kelley. Another option is to
toss a cup of greens into a soup or stew while cooking.
Eventually, the greens will wilt, adding a generous (and
effortless) dose of nutrients and flavor. week,” suggests Kelley. “Put them in your morning
smoothie, add them to oatmeal or yogurt, or toss them
in a salad for a sweet kick.”
Berries
Berries are teeming with flavonoids, a type of
antioxidant that gives fruits and veggies their brilliant Nuts
hues, Kelley says. “More than making your food If you aren’t already nuts about nuts, you might want to
beautiful, though, flavonoids help improve memory,” consider their brain benefits. According to Purtell, nuts
she adds. offer omega-3 fatty acids, the “good” fats that help
According to an article in the journal Frontiers in maintain the structural integrity of your brain. They’re
Aging Neuroscience, flavonoids support communication also helpful for proper blood flow, ensuring your brain
between nerve cells (and thus cognitive functions) by receives enough oxygen to function. Moreover, nuts
suppressing cellular reactions that would otherwise contain vitamin E, zinc, and selenium, all of which
mess with them. Plus, as antioxidants, flavonoids help have antioxidant properties. These nutrients “pick up”
protect nerve cells from oxidative stress, adding further free radicals in the body, helping keep oxidative stress
protection against neurodegenerative disorders. at bay, Purtell says.
H O W M U C H YO U N E E D H O W M U C H YO U N E E D
“Try [eating] half a cup of berries, particularly According to the Mayo Clinic, adults can eat up to six
blueberries or strawberries, at least three times a servings a week. The American Heart Association
considers 1.5 ounces of whole nuts a serving size. (In
practical terms, a serving is equal to a small handful of
nuts or 2 tablespoons of nut butter.)
24 RE AL SIMPLE
Nuts offer omega-3 fatty acids, the “good fats”
that help maintain the structural integrity of your brain.
They’re also helpful for proper blood flow.
All types of nuts are fair game, so you’ll have plenty to

choose from. Walnuts, pecans, almonds, and pistachios
are just a few of the healthy choices out there. Eat them
as is for a simple snack, or toss them into yogurt,
oatmeal, or homemade granola. Craving something
savory? Use crushed nuts instead of breadcrumbs to coat
a protein like tofu or fish. H O W M U C H YO U N E E D
Thanks to these brain benefits, a daily dose of dark
chocolate will do you well. According to Purtell, the
Fatty Fish recommended serving is 1 ounce (or one square) of
Like nuts, fatty fish are rich in omega-3 fatty acids, says dark chocolate with at least 70 percent cocoa. “Make
Kelley. In addition to supporting your brain’s structure, sure to check the nutrition label for added sugars,” he
these fats help decrease levels of beta-amyloid (a type adds. A high intake of processed sugar can lead to
of protein) in your blood. High levels of beta-amyloid oxidative stress, but chocolate with higher percentages
are associated with dementia and Alzheimer’s disease, of cocoa tends to be lower in sugar, Purtell explains.
but eating plenty of omega-3s can help reduce the risk.
In fact, according to a 2020 study, consuming fish may
support cognitive processes including memory and Tea
executive functioning. Thanks to their rich content of antioxidants, some teas,
such as green and black, are particularly good for brain
H O W M U C H YO U N E E D health. Lion’s mane tea—which is not a true tea but
Kelley recommends eating fatty fish at least twice a rather a medicinal mushroom tea—may also be
week. One serving is about 3 ounces, or ¾ cup, of beneficial. Tea contains L-theanine, “an amino acid
cooked fish, according to the American Heart that’s been shown to increase concentration and
Association. While you’re at it, Kelley suggests choosing alertness,” Purtell says. Case in point: In a 2021 study
options that are low in mercury, which includes varieties involving middle-aged and older adults, L-theanine
like salmon (see recipes on page 84), tilapia, sardines, improved performance on attention and memory tasks.
and pollock. Additionally, lion’s mane tea can protect nerve cells in
the memory-making part of the brain, Purtell notes. And
no wonder: According to a study in the journal
Dark Chocolate Antioxidants, lion’s mane tea is rich in antioxidant and
Good news, dark chocolate lovers! This sweet (but not anti-inflammatory properties, making it an excellent
too sweet) treat is high in antioxidant flavonoids, which brain-friendly beverage.
help support brain health by boosting the function and
regeneration of nerve cells, according to a report in the H O W M U C H YO U N E E D
journal Frontiers in Nutrition. They’re also involved in When it comes to tea, drinking a cup a day is a superb
pathways, or cellular reactions, that protect said nerve way to get your fill of brain-boosting nutrients. But for
cells from damage. What’s more, flavonoids decrease optimal benefits, you might want to drink two or three
the risk of heart disease, effectively supporting healthy cups a day, according to Purtell.
blood flow to the brain, Purtell notes. Keep in mind that many green and black teas contain
caffeine, so avoid drinking too much late in the day,
especially if you’re sensitive to caffeine. Lion’s mane tea
is naturally caffeine-free, but always check the label to
ensure the product is free of caffeinated ingredients. ■

Eating for the
Long Haul
By n o u r i s h i n g yo u r b o d y r i g ht ,
yo u m a y b e a b l e to s l ow d ow n th e
a g i n g p ro c e ss . C e r ta i n fo o d s c a n
h e l p yo u l i ve l o n g a n d sta y s h a r p .
BY RO Z A LY N N S . F R A Z I E R
80 percent of the time, that

has a greater impact than
the 20 percent that may be
less optimal.” Here, our eat-
W H E N I T C O M E S to living ing pros offer up five ways to
a long, healthy life, there are make the longevity diet work
many factors to consider. well for you.
Some we can control, others
not so much. One area that’s
a key to promoting longev- Power Up on Produce
ity—and one over which you Every Day Epidemiology reported that and nuts—are all staples
do have some influence—is To be exact, eat five to seven hitting 10 a day could help in a Mediterranean diet.
your diet. “Eating healthy is servings of fruits and veg- to prevent nearly 7.8 million “One measure of longevity
an important part of being etables daily, in a rainbow of premature deaths. often cited in research is
well and longevity,” says colors, advises Sass. “In addi- Leafy greens such as telomere length,” explains
Maya Eady McCarthy, MD, a tion to vitamins, minerals, spinach, kale, collard greens, Sass. “Telomeres are
pediatrics hospitalist with and fiber, veggies and fruits and Swiss chard provide caps found at the ends of
Children’s Healthcare of provide anti-inflammatory key nutrients for health and chromosomes that protect
Atlanta. “Nutritious, high- antioxidants and bioactive longevity, says Anthea Levi, DNA. When they become
quality foods are key in order compounds, and a higher RD, a registered dietitian at too short, a cell becomes
to provide our body with the intake supports healthy Alive+Well Nutrition, a nutri- old or dysfunctional. This
fuel it needs to function at immune function, mental tion consultancy in Brooklyn, is why shorter telomeres
its best.” health, sleep, and disease New York. “Spinach contains are associated with lower
Now, that doesn’t mean prevention,” she says. folate—which is essential life expectancy and an
you can only nosh on kale for For the maximum for DNA synthesis—as well increased risk of developing
the next 40 or 50 years. But benefit, aim for 10 servings as iron, a critical mineral for chronic diseases.” Sass
it does mean it’s important a day. (Remember that immune function,” she says. adds that research has
to be fairly consistent about everything from the fruit “Berries are often touted shown greater adherence
sound eating habits. “You’ll in your smoothie to the as being an anti-aging food to a Mediterranean diet is
benefit most from what chickpeas in your salad thanks to their high antioxi- linked to longevity through
you do the majority of the counts toward this goal.) A dant count.” maintaining longer telomere
time, over time,” explains meta-analysis published in length.
Cynthia Sass, MPH, RD, a Los the International Journal of
Angeles–based sports and Eat the Best Fats
performance nutritionist. Good-for-you monounsatu-
“So if your diet consists of rated fats—such as extra
whole, nutrient-rich foods virgin olive oil, avocado,
26 REAL SIMPLE
Easy swaps—such as
choosing fresh fruit over
dried and making water
Ditch Ultra-Processed or unsweetened tea your
and Packaged Foods primary beverage instead
of soda—help a lot. Instead
Chips. Cookies. Cheese.
of refined grains, reach for
These types of food make
whole-food sources of carbo-
up nearly 58 percent of the
hydrates, adds Sass.
calories we consume—and
In other words, your body
that’s not a good thing. Is it
needs carbs (they’re not
OK to treat yourself now and
the enemy!), but it should
again? Sure. But according
be getting them from foods
to one study, people who
that naturally contain carbo-
consistently load up on
hydrates, including starchy
these kinds of foods (think
veggies (skin-on potatoes
more than four servings
and sweet potato) as well as
per day) experience a 62
oats, brown rice, and quinoa.
percent uptick in all-cause
“Eating whole rather than
mortality. With each addi-
refined grains is linked to
tional serving of processed
chronic disease protection,”
food, all-cause mortality
Sass says.
increases by 18 percent.
Regularly eating ultra-
processed foods can also
Go Easy on Alcohol
cause inflammation over
time. “Chronic inflamma- Our bodies fundamentally
tion is associated with an recognize alcohol as a toxin,
increased risk of some of the Levi says. “When it comes to
leading causes of disease, longevity concerns, alcohol
including cardiovascular has been shown to suppress
disease, cancer, and even immune function, which
If you want to eat less may lead to illness down the
Limit Red Meat depression,” Levi says. “This
beef, pulses—the umbrella line,” she notes.
While there has been some is why we always hear about
term for beans, lentils, peas, Even moderate alcohol
debate about whether eating anti-inflammatory
and chickpeas—can be a intake is associated with a
decreasing the amount of and antioxidant-rich foods.
great option instead. “This heightened risk of breast
red meat you eat is really By fighting inflammation and
food group is tied to a lower cancer in women. What’s
necessary for optimal lowering oxidative stress in
risk for chronic disease, and more, a study in The Lancet
health, many experts still the body, these foods sup-
a plant-based diet is linked that analyzed the drinking
say yes, it’s wise to cut port healthy cells and help
to a lower risk of all causes of habits of roughly 600,000
back. For starters, red meat reduce our risk of disease.”
death,” Sass says. people found that higher
naturally contains trans Processed foods have
Fish is another high- alcohol consumption was
fats, which are highly inflam- another problem: They
quality protein to keep linked with a higher rate of
matory and increase your often contain loads of sugar.
on your plate. “Fatty fish stroke, fatal aneurysms,
risk for heart disease, says “Excess sugar is not helpful
like salmon, sardines, and heart failure, and death. And
Silvia Carli-Reese, RD, head for our bodies and can lead
mackerel are the best source the more people drink, the
dietician at 1AND1, a health to increased morbidity
of omega-3 fatty acids, those more their mortality rate
and nutrition platform. and mortality,” McCarthy
healthy fats that help lower increases.
Carli-Reese also notes explains. Sugar makes “our
triglyceride levels in the So yes, you can still enjoy
that when we digest red regulatory systems go into
blood, maintain strong cell a cocktail or glass of wine
meat, our bodies produce tri- overdrive in order to avoid
membranes, fight inflam- some nights, but being mind-
methylamine N-oxide, which extreme highs and lows,” she
mation, and support healthy ful of your overall alcohol
research has shown may says. “When these regulatory
hormones, among a million intake is key.
be linked to cardiovascular systems are less efficient,
other functions,” Levi says.
disease. This is especially they can lead to diseases like
concerning considering type 2 diabetes and can con-
cardiovascular disease is the tribute to the development
number-one killer of both of metabolic syndrome.”
women and men.

CATCH SO M E D OW N TI M E
Our always-on culture can be bad for you.
Here’s how to give your brain a break.
BY K R I ST I N E G I L L
28 REAL SIMPLE
than just
I T TA K E S M O R E
leaving the office to stop your
mind from working. Our
brain is always “on,” but
there’s a major difference and clenching your fists are
between the mental work we also giveaways, he adds.
do for money and the way A parasympathetic state is
our brain works to support us the opposite, and it’s when
in our daily routine. That’s our bodies rest and digest.
why downtime is crucial to Chemicals like dopamine and
staying productive while serotonin come in, allowing
having a life. helpful to juggling and your body to relax and your
So how do you make the knocking off a lot of work on mind to recharge. (More on
switch when you log out for deadline, too much is a bad that later.)
the day? And what activities thing, and Hanson says he If you get stuck in a pattern
should you try to give yourself often sees it in people who of sympathetic overdrive,
a break? The key is to work in high-pressure it can make it harder to
understand brain science, aka environments, from a stock switch to a parasympathetic
neuroscience. We talked with trading floor to a restaurant state to recharge. Melissa
experts to learn what stress kitchen. “[Those people are] Doman, an organizational
and the daily workload do to entering what is actually a psychologist and author of
the brain, and what you can dangerous level of Yes, You Can Talk About
do to give your mind the sympathetic activity, both in Mental Health at Work:
restorative break it needs. terms of intensity as well as Here’s Why (and How to Do
frequency or consistency,” It Really Well), explains that
he says. burnout is the culmination
Your Brain on Work Too much stress, or of sustained stress.
To understand the difference activation of the sympathetic “Burnout happens when
between a break and work, state, can even lead to long- your brain and body gave you
it’s helpful to understand the term health problems, Hanson all the signals in the world
brain with and without explains. That’s because that ‘breakdown of the
stress. Your brain enters a sustained levels of cortisol machine’ was imminent, but
sympathetic state when can wear out the organs. And you didn’t listen,” Doman
you’re under deadline and the longer your body is says. “Whether you didn’t
there’s pressure to perform, conditioned to respond to know how to recognize the
says Jesse Hanson, PhD, a work with stress hormones, signs or just ignored them,
psychotherapist in Toronto. the harder it can be to learn your brain and body will shut
“What happens to most how to break those patterns down operations if you don’t,
people at work is that they are and get your brain to relax. as a self-protective survival
in what’s called hyperarousal, So how do you know if measure. It’s difficult to feel
or a sympathetic state,” you’re in a sympathetic state? purpose or fulfillment in
Hanson explains. “The Start by assessing your own your work or perform as usual
positive thing about the body language. Signs include if you literally can’t function,
sympathetic state is that it’s “increased heart rate, and that’s what burnout
sort of the motivator to say, fidgeting, tension—almost is—an inability to function
‘Let’s get this done, let’s get anywhere in the body, but for and a level of unmanageable
that done.’” While most people, especially in the exhaustion.”
sympathetic states can be neck, shoulders, chest,
diaphragm, sort of upper
thoracic area tends to be a
very good indicator,” Hanson
says. Noticing that you’re
taking short, quick breaths

Mental Fatigue Fix

Because our brain is always require brainpower, Jarrold pressure. It’s not easy to
going, it’s helpful to think of says, but they can also help carve out this type of
the different kinds of mental your brain rest from work recharge time, but it’s key to
breaks you can take outside because the type of effort is have some time in your day
of the office. Julia Jarrold, a different. Not to mention, when you aren’t thinking
licensed clinical social there’s no ticking clock to like about what needs to be done.
worker and therapist in New a funny dog video within the How you spend the time you
York City, explains it this next 15 minutes. “Intentionally have in that zone is
way: “The brain is never not taking brain breaks from work completely up to you. “So if
working, even when we’re can help our brain do the you’re watching TV, that’s not
asleep,” she says. “This means repairing and restorative the best thing for our brain,
that the brain engages in activities it needs to do that but it’s at least a break from
different types of work at will ultimately help us work,” Hanson says.
different times, which in turn function better,” Jarrold adds. Of course, we all know that
means that there are different As Hanson points out, too much screentime can
types of brain breaks.” Your leaving work only to take care impact the brain. Reading the
mind needs creative breaks, of your kids, run a boatload of news, for example, might
breaks away from work, and errands, or start your second increase cortisol the way a
even sleep. shift as PTA treasurer isn’t looming work deadline does.
Scrolling through granting yourself the kind of The true cost, Hanson
Instagram, chatting with a break from pressure that your believes, is that it often
friend, and taking time to brain truly needs. “It’s a break comes at the expense of
prune your houseplants all from your job and work, but more meaningful human
it’s not a break,” he says.
A true breather is
something you enjoy without
much responsibility or any
30 REAL SIMPLE
Learning how to refocus your thoughts
can also help you plug in to the
connections between humans. present moment. One mindfulness trick is
“We actually need eye
contact, we need touch, we simply to take in your surroundings
need everything that the with all five senses. It can calm your body.
screen cannot provide us in
order to really have the
optimal functioning nervous
system and mental health,” he
says. “So I think that’s really
the biggest danger.” work performance and overall
How you spend downtime well-being. This breather
is your personal choice, of gives us time and space to
course, but at least some of simply take in your enjoy our personal life and get
this chunk of your day should surroundings with all five personal tasks done. It grants
make you feel happy. Doman senses. It can calm your body. us time with family, friends,
suggests identifying one or “What’s going to happen is and our hobbies. And on a
two activities that make you that the cortisol levels are brain level, it allows us to
feel good on an emotional going to go down, and reach homeostasis and
level. Then try to do those serotonin—the primary provides a necessary break
things regularly. “Whether counterbalancer of cortisol— from the aroused state,
that means walking the dog is going to go up. If a person Hanson explains. Being in
for 20 minutes a day, or is able to drop deeper, they’ll fight-or-flight nonstop can
drawing cartoons with your also experience some cause long-term damage to
kids, or dancing in your dopamine,” Hanson explains. the body, but it’s also an
underwear to ABBA in the “So serotonin is really about uncomfortable place to be
living room—just find what calming, and dopamine is mentally and emotionally.
works specifically for you, and about pleasure. You’re going Getting into a calmer state
stick to it,” she says. from fight-or-flight cortisol is its own reward—it helps you
to calming serotonin and enjoy life and stay productive.
eventually a pleasurable “Even if it’s just finding
An Off-Work Vibe Shift dopamine response. So you minutes in the day—if you
As clichéd as it sounds, can understand why a can’t find hours—creating that
meditation is great practice for person might say, ‘Oh, I feel space to cool your brain down
learning how to transition a little better; my shoulders to focus on fun, pleasure, or
between a busy brain and aren’t as tight.’” quiet is more valuable than
peaceful brain. Hanson You can also take a we realize,” Doman says.
explains that the practice of moment to focus on “Our brain, while capable of
meditation teaches us how to loosening your jaw, softening incredible innovation,
force our brain to redirect and your knees, and unclenching intelligence, and change, does
refocus from intrusive your fists, Hanson says. need moments of quiet,
thoughts. That’s extremely Entering a relaxed state because it’s not built for
helpful if you find yourself physically can help your consistent stimulation and
fixating on work-related tasks brain make the switch to that information intake.” In this
outside the office or worrying mental state. loud world, she says, “find the
about tasks you don’t have to Downtime is crucial to our moments for quiet.” ■
complete at that moment.
Learning how to redirect Medically reviewed by
your thoughts can help you Samina Ahmed Jauregui, PsyD
plug in to the present moment.
One mindfulness trick is to

T H E P OW E R O F AW E
Cultivating this wondrous emotion can help
you relax, improve your health, and make
you more satisfied with your life. The best part?
It’s easy to find awe anytime, anywhere.
BY E L E N I N. GAG E
WHEN MY KIDS were little,

surprise, delight, and awe
crossed their faces a dozen
times a day. Any number of event, whether it’s a theater
occurrences would leave performance or a
them wide-eyed with quinceañera); nature (looking
amazement—a sudden up at a towering redwood);
rainstorm, a squirrel running earned world-weariness that visual design (marveling at a
up a tree, the sunset. I recall can inure us to the charms of beautiful painting, sculpture,
my son’s entire pre-K class our surroundings, is to seek it or structure like the pyramids);
staring, slack-jawed, as their out in big, amazing music (hearing a song that
teacher released butterflies experiences and learn to find moves you); life and death
they’d grown from it in small ones. According to (witnessing or just pondering
caterpillars into the gray New research, you can and should birth, or experiencing loss);
York sky. make a habit of that second spirituality (feeling a sense of
Today, when I suggest we one. Yep, every day. the sublime from a meditation
head to the same park where Dacher Keltner, PhD, a session or religious service);
they once marveled at the professor of psychology at and epiphany (gaining sudden
ducks, my tweens shrug and the University of California, understanding, maybe from
turn back to their books or Berkeley, is widely regarded gazing at your date and
video games. I’m not much as a pioneer of “awe studies.” realizing you’ve fallen in love).
better. When I wander In 2003, he noticed that
through spaces that once while thousands of articles in
brought me awe, like the park psych journals discussed fear, Why It’s Important
or a museum, I’m often anger, surprise, and joy, only Over the years, Keltner
making mental to-do lists or a handful looked at awe. In uncovered the positive
answering emails on my his first crack at studying the physical, intellectual,
phone. The only emotion I’m emotion, he and social emotional, and social benefits
aware of in those moments is psychologist Jonathan Haidt, of awe. (His book about his
anxiety. It’s funny when you PhD, coauthored a paper findings, Awe: The New
think about it: “Awesome” is a identifying awe’s two primary Science of Everyday Wonder
word grown-ups throw components—vastness and and How It Can Transform
around all the time, such as mystery—and its role in our Your Life, came out in 2023.)
after a dreaded meeting is lives. In 2015, Keltner’s lab Feeling awe promotes
canceled. But how many of us collected 2,600 stories from concentration and rigorous
regularly feel actual awe? people all over the world thinking, encourages
Positive psychology about a time they felt awe, community and connection,
researchers want us to find it which the study defined as relieves depression and
again. They’re making the “being in the presence of anxiety, and can reduce
case for the power of awe— something vast and inflammation, aiding our
the physical, psychological, mysterious that transcends cardiovascular health. It lifts
and emotional benefits it your understanding us out of the daily race and,
offers. Even if you’re long past of the world.” Keltner says, gives us “the
the age of 6, you can cultivate Through reading the stories, sense that we have more time
it in your mind (which is Keltner and his staff in the day.”
absolutely still fertile ground determined that awe can be Researchers have learned
for awe!) and reap its rewards. triggered by any of what through brain imaging that
The key, for those of us with they’ve named the eight experiencing awe activates
myriad responsibilities and an wonders of life: moral beauty our parasympathetic nervous
(feeling moved by the
kindness or bravery of others);
collective effervescence
(being swept up in a group

system, shutting down the
fight-or-flight stress response,
and spurs our body to produce
inflammation-fighting
substances called cytokines.
Awe also promotes what
scientists call modest
sympathetic arousal. In this
state, we’re somewhere
between fully relaxed and on
guard, and we feel energized
to connect with others, says
physician Michael Amster,
MD, who wrote The Power of
Awe with Jake Eagle, a
licensed professional
counselor. “Awe is calming,
settling, and grounding, but it
also awakens and activates
us,” Amster explains. “It
makes us more open, curious,
playful, and humorous.”
Amster says. “It’s just that challenging than ever—but
we’ve lost the ability to see now may be the best moment
What Gets in the Way the wonder and beauty of to embrace it. “Awe suits bad
If awe, a universal experience everyday life.” times as well as good ones,”
across cultures, does such If you’re reading this in the says Monica C. Parker, author
incredible things for us, why U.S., here’s another roadblock of The Power of Wonder.
do we feel it less? Mostly for you: Apparently Americans Unlike happiness, awe is what
because we’ve virtually don’t do awe that well. In scientists call a dually valent
forgotten how. As kids, we cross-cultural studies emotion, allowing us to
want to figure out the world, measuring people’s natural experience the positive and
and we keep an open mind so propensity for it, “we’re the the negative simultaneously.
we can better understand it. lowest on the planet,” Amster Standing at the edge of the
By the time we reach says. He attributes our national Grand Canyon, looking into
adulthood, we feel like we’ve deficit to a couple of factors. the chasm, we’re able to think
been to this rodeo, and we’re First, our culture is both This is beautiful and This
just trying to get from point A individualistic, and awe is tied is terrifying. Holding a parent’s
to point B efficiently. Say up with connection to the hand as they pass away, we
we’re caught in a rainstorm. community and the natural can grieve deeply as well as
We already know from world. Also, we live in a find solace in our closeness.
experience that our hair will country of relative wealth, Cradling a newborn, we feel
frizz if it gets wet, so we another awe-dampener. joy and pride, but also terror,
scramble to find shelter Wealthier people tend to be wondering, Can I take care of
instead of stopping to notice more self-absorbed, Amster someone so vulnerable?
the shape and iridescence of explains: “Research shows that Even everyday moments—
the raindrops. “Awe is those who have less are more the kindness of a stranger who
everywhere around us,” reliant on their networks, lets you go first in line,
they’re more connected, and harmonizing with the person
they care more about other
people and their plight.”
Given the state of our world,
seeking awe may be more
34 REAL SIMPLE
other group was instructed to

do an “awe walk” and try to
“tap into a childlike sense of
wonder” and “take in the
vastness of things” by doing belly? Did your vision soften,
next to you in the pew while stuff like looking at a your eyes moisten with
you sing a hymn—can remind panoramic view or the details gratitude for this precious item
us we’re part of something on a leaf or flower. Both you are observing? Did you
bigger. “We have so many groups were told to take selfies feel a surge or release of
crises going on: isolation, on their walks. energy? Congratulations. You
narcissism, overconsumption, The people in the second have just experienced awe.”
climate change, polarization,” group reported that they felt The authors recommend
Keltner says. “People want to less distress each week. And practicing the AWE method
connect to something their selfies included more of three to five times a day for up
meaningful. Awe could be the the environment around them to 15 seconds each time.
cure for our times.” than the other group’s. “We’re giving people training
Keltner’s takeaway? “If you wheels to learn how to access
cultivate everyday awe, you moments of awe on demand,
Find the Wonder will become more open.” to build that muscle, so they
Opportunities for awe are Even if you don’t have time can begin to find awe in the
already all around us, and we to take an awe walk, chances ordinary moments of life,
can start feeling it right away. are you have a few seconds to without looking for some
To open ourselves up to awe, spare each day. That’s all extraordinary peak
Keltner says, “every person Amster and Eagle say you need experience,” Amster says.
should look at those eight to practice their AWE method, In a study Amster and Eagle
wonders of life and think, which they describe as a kind conducted at UC Berkeley
What are some that are easy of “microdosing mindfulness.” early in the pandemic, they
for me? Is it seeking The A stands for attention: asked medical workers and
community, immersing Focus on something you value members of the general
yourself in art, listening to or find amazing, whether it’s a population to practice the
music? Then do more of that.” ladybug, a pudgy baby hand, or AWE method. Both groups
One simple—and altruistic— an inspiring book. W is for reduced their symptoms of
way of finding awe is to wait: Pause to inhale deeply depression by at least 35
experience the wonder of while you are fully present percent and their anxiety by
moral beauty by giving back to with whatever you’ve chosen. more than 20 percent. “What’s
your community. When you And E means exhale and really cool is that there was a
volunteer, you’re a front-and- expand: As you breathe out, dose response, meaning the
center witness to two awe- make the exhale slightly longer more times you ‘dosed’ these
inspiring things: other people’s than the inhale, concentrating brief moments throughout the
acts of kindness and people on whatever feelings come up day, the greater the benefit,”
overcoming adversity. Imagine and letting those sensations fill Amster says. “At least three
a formerly struggling student you. In The Power of Awe, times a day seems to be the
doing great on the SAT after Amster and Eagle write, “Did magic number to get the brain
you tutor them. you smile? Did you relax? Did rewiring. Then, within 21 days,
The more you seek awe, the you feel a warmth in your we see lasting changes.”
more you’ll feel it. Keltner and So find a focus for your
neuroscientist Virginia Sturm, admiration, take a deep breath,
PhD, conducted an experiment and marvel. Keep at it, and the
that asked people age 75 and next time you say “awesome,”
older to go on a vigorous walk you might actually mean it. ■
once a week for eight weeks.
One group simply walked. The

CO M E H O M E TO CA LM
Make smart decor choices that are
like a cozy hug for your brain.
B Y D E A N N A PA I
tossed and
I F YO U ' V E E V E R
turned through the night,
preoccupied with thoughts
about work, your family, the
state of the world, or all of Get Inspired by Nature
the above, you might not The single best stress-busting
need a study to tell you about decorating move you can
the intimate connection make is to bring in nature. It
between stress and sleep. But the field exploring how our can reduce levels of cortisol,
there is ample science to space impacts our mind and known as the stress hormone,
back it up, with the latest mood—that everything from since it’s released by the body
research finding that stress our art choices to wall color when it’s stressed. According
can actually activate the can influence how we feel. to Shepley, science has
brain cells that contribute to “One of the basic things in shown that “access to nature
interrupted sleep cycles and environmental psychology is has a very positive effect on
shortened stretches of sleep. choice and control,” says people's levels of stress.”
That in turn can affect your Mardelle McCuskey Shepley, There are a few possible
mood, your memory, and a doctor of architecture and reasons why: We seem to
even your overall health. professor in Cornell have an innate biological
The good news is you can University’s Department of desire to be in nature, being
dial down your body’s stress Human Centered Design. in nature might trigger a
level just by walking in your They’re closely linked: If you response in the body that
front door. We know from have choices, you feel a sense lowers stress, and spending
environmental psychology— of control. “And when you’re time in nature may replenish
in control, you have a greater your cognitive resources,
sense of safety,” she says. according to a 2021 research
With that in mind, here’s how
to organize your space to
create a haven that calms your
sympathetic nervous system
and just feels like a cozy hug.

review in the International

Journal of Environmental
Research and Public Health.
And even if you don’t have
a green thumb or backyard, a
nod to nature in your space
can still bring some zen. “It
can be a view outside, a plant,
even a photo or painting of a
landscape,” says Pam Light, an
interior designer in Los
Angeles. And houseplants,
whether real or fake, offer
valuable psychological
benefits, says Sally Augustin,
PhD, an environmental design
psychologist and fellow of the
American Psychological
Association. Just add one or
two plants, though, as more
than that can create visual
clutter (more on this in a
moment). Green leafy plants
like fiddle-leaf fig trees are a
better option than, say, spiky
or prickly succulents,
Augustin adds. positive distractions, which of light in every room. They
Water can be similarly are amenities and will “allow a space to become
beneficial. While it’s unclear environments that absorb more interesting, and when
whether it’s the views of your interest. When this your mind is relaxed and in
water or the sound of it that’s happens, “you are drawn from an interesting location, your
more soothing, any way you thinking about unpleasant stress level drops,” says Light.
incorporate it, “water has a things,” says Shepley, who (Again: an instance of
positive impact in terms of notes that it’s a popular positive distraction.)
people’s perceived stress concept in health care design. These light sources can
reduction,” Shepley says. In Music, books, and artwork are include daylight, overhead or
other words, people feel as if also considered positive functional lighting, and the
their stress is lower when they distractions, so unless they’re warm, intimate lighting of a
see or hear an ocean, lake, or cluttering your home, feel free table or floor lamp, which are
stream. If a house in Malibu to indulge. especially powerful. “To be
isn’t in the cards, just add a most effective, the warmer
sound machine to fall asleep light should be down closer to
to gently lapping waves. Have a Light Bulb the ground, because that's
Why are nature features Moment actually how we experience it
such as greenery and water so Another important piece of in nature, like in sunsets or
soothing? They are examples reducing stress in your home fires,” says Augustin. Opt for
of a phenomenon known as is the lighting. (Case in point: warm-toned bulbs (which
The painful jolt you might typically fall between 2000
feel when flipping on bright
overhead lights in the early-
morning hours.) While your
recessed lighting can remain,
it helps to have three sources
38 REAL SIMPLE
Addressing clutter can go a long way toward
reducing your stress. That’s because visual
clutter actually increases your stress, and that
and 3000 Kelvin) instead of
bright white LEDs for these. has roots in our prehistoric past.
Daylight, or natural light,
also has a powerful effect on
your mood. As much as
possible, keep your curtains
and drapes open, “because
natural light is great for which, in interior design
improving your mood and circles, describes thoughtful,
also your cognitive intentional groupings of
performance,” says Augustin. objects or furniture. Let’s say
In fact, one 2022 study in you have a collection of your color, like red or blue),
Building and Environment kids’ old artwork and don’t saturation (a measure of the
found that natural light want to toss it. Consider purity of the color, or how
entering the home displaying a selection in one sharp or dull it appears), and
significantly impacted location. “It makes an brightness (also called value),
people’s perceptions of interesting collection and which indicates the darkness
happiness. keeps things from becoming or lightness of the color.
chaotic,” says Light. “You still Which colors soothe our
have things you like around jangled nerves the most? The
Cut Clutter, Adjust Color you, but it becomes more of ones that are unsaturated,
You know how you just get an organized piece of art." meaning they have more of a
cranky when you trip over In terms of furniture, gray tint, says Augustin. To
your shoes or see a stack of massing offers visual appeal that end, sage green, smoky
unpaid bills? Addressing and a sense of relief. For blues, and other soft, muted
clutter can go a long way instance, several scattered tones can help you unwind.
toward reducing your stress. chairs in a living room might But you don’t have to repaint
That’s because visual clutter not look or feel very your walls to make a room
actually increases stress, and comfortable or inviting. “The tranquil. Simple tweaks
that has roots in our multitude of clutter spread matter: You can swap in
prehistoric past. “When we across the room causes more everything from art and throw
were a new species, we were stress,” says Light. But arrange pillows to area rugs and
always having to be alert for two chairs and a sofa around a bedding to nudge your space
danger, because basically the coffee table (with plenty of into the comfort zone.
only thing we could do was walking space so you don’t hit Finally, you’ll feel more at
run,” Augustin says. “It’s your shins), and you’ve ease if you take a few minutes
harder to spot danger in a created a coherent grouping to center yourself and
complex scene than in a and a sense of harmony. appreciate your surroundings.
simpler one.” Still, balance is Of course, color plays a big Part of that is simply
key, she stresses, since a part in how peaceful your reconnecting with your
pristine room where there’s space feels. Colors have three environment, whether you like
not a single thing out can attributes: hue (identifies the to mist the plants, light your
actually make us feel as tense favorite candle, or do some
as one that’s packed to the stretches by a window with a
brim. A space with moderate happy view (for a bonus
visual clutter is ideal. mindful moment). After all,
To reach a happy medium, you’ve worked hard to make
aim for “masses,” a term your space relaxing—why not
take time to enjoy it? ■

H A P T E R
C
2
Looking Good
Put your best face for ward with these
strategies from top exper ts.
40 REAL SIMPLE
P ROAC T I V E
I NG RE D I E N TS
Dermatologists share what to look for
in your skin-care picks to avoid
fine lines, age spots, and sun damage.
BY M E L A N I E RU D A N D H A N A H O N G
I N T H E WO R L Dof skin-care
routines, trendy new anti-
aging ingredients come and
go at a rapid pace. (We’ve
seen everything from breast dermatologists to weigh in on
milk to snail mucus touted as the leading anti-aging
the newest wrinkle fighter.) ingredients and share exactly
And sure, the latest “game what we need to know to get
changer” grabs buzz and the best benefits. Here are the
attention, but when it comes ones to have on your radar,
to effective anti-aging plus some highly rated anti-
products—the heavy hitters aging products you might
that get the job done—it’s a want to try.
short list of options that
actually work. As much as we “A broad-spectrum
T H E N O N - N EG OT I A B L E O N E
want to (and do) hop on the sunscreen blocks both UVA
latest skin-care trends, the Broad-Spectrum rays, which cause aging, and
most effective anti-aging Sunscreen UVB rays, which cause
ingredients tend to be tried- We know this technically is a burning,” explains
and-true and dermatologist- product and not an dermatologist Rita V. Linkner,
approved. ingredient, but stay with us MD, of RVL Skincare in New
Every one of these star here. If you’re not using an York City. Look for at least
ingredients gives skin a SPF 30 or higher sunscreen SPF 30, and make sure you
youthful boost in a slightly every day, there’s no point in reapply it throughout the day.
different way; each has its wasting your time or money You can pick either a
own set of pros and, on any other anti-aging mineral or a chemical broad-
sometimes, cons. To help you ingredients. It’s a fact that spectrum sunscreen. The
pinpoint the ones that will do sun exposure is one of the former works by sitting on top
the most for you, we asked primary causes of all the of the skin and deflecting the
signs of aging, from spots to sun’s rays, while the latter
wrinkles, and can lead to skin
cancer. That makes adequate
daily sun protection a must.
42 REAL SIMPLE
LO OKING G O OD
In terms of anti-aging, the

more hydrated your skin is,
the more youthful it will look.
Because ceramides are great
for helping keep irritants out,
they’re also a good ingredient
to seek out if you’re prone to
eczema, notes Linkner. And
since ceramides have basically
no drawbacks, they’re an
effective ingredient for any
skin type. You can find
ceramides in CeraVe PM
Facial Moisturizing Lotion.
T H E B U I L D I N G B LO C K
Collagen
Collagen is one of the most
important proteins in your
skin and the foundation for
keeping it strong and firm,
like the box spring
underneath a mattress. The
problem is that natural
collagen production slows
down as we get older, and
adding insult to injury, all
kinds of external factors
(including, ahem, sun
exposure) also contribute to
the breakdown of collagen.
While it makes sense that
collagen would be a great
T H E B A R R I E R G UA R D
absorbs into the skin to anti-aging ingredient, it’s not
prevent the rays from Ceramides quite so simple. Topically, it’s
damaging the cells. It’s really a The outermost layer of your not what is considered an
matter of personal preference, skin is known as the skin “active,” and that can make a
though mineral options are barrier, and its primary role is big difference, Linkner says,
less likely to irritate sensitive keeping the good stuff because it’s a big molecule
skin, says Linkner. And, per (hydration) in and all the bad that is challenging to get into
some of the latest FDA stuff (irritants) out. the skin. What about collagen
findings, zinc oxide and “Ceramides are lipids that supplements? While there’s a
titanium dioxide, two of the keep this barrier strong and trend of collagen pills and
most commonly used mineral healthy, sealing moisture into powders touting all kinds of
sunscreen ingredients, have the skin,” says Jordan skin, hair, and nail benefits,
been found to be safe and Carqueville, MD, a “it’s difficult for oral collagen
effective. Try Tatcha The Silk dermatologist in Chicago. to make it to the level in the
Sunscreen SPF 50 for dry skin skin where it would make a
and Starface Clear as Day SPF difference,” Linkner cautions.
46 for oily, acne-prone skin. The bottom line: It may be too
soon to jump on the collagen

bandwagon, but if you want to
give it a try, start with a
product that has topical
collagen, such as Algenist
Genius Sleeping Collagen.
THE WORKHOR SE
Glycolic Acid
Part of a group of acids
known as alpha-hydroxy
acids, this anti-aging
ingredient is distinct in
having an acid with the
smallest molecule size, so it
can penetrate deepest into
the skin, Linkner says.
Glycolic acid features the
traditional exfoliating
benefits of any AHA, gently is a common anti-aging but can also help plump up
dissolving the bonds between ingredient in both mild your skin and fill in fine
dead skin cells to improve in-office peels and many lines, since it can hold up to a
skin texture, tone, and pore at-home exfoliating products, thousand times its own
size, adds Carqueville. helping to leave skin more weight in water, Carqueville
But glycolic acid also has even and radiant. says. (Though sadly, those
another unique anti-aging Plus, unlike many other benefits are only temporary.)
benefit: “It boosts levels of exfoliating ingredients, which Hyaluronic acid is a
both collagen and elastin in can be drying if not used naturally occurring sugar in
the skin,” says Linkner, so it properly, “lactic acid has been our body, so it’s very inert and
can help ward off wrinkles, shown to increase the natural unlikely to cause skin issues.
too. The caveat? Glycolic acid moisturizing factors in the Just remember, Linkner says,
can be irritating for some skin,” says Carqueville. Just that in order for this anti-
people, especially those with keep in mind that it will make aging ingredient to work most
super-sensitive skin or when your skin more sensitive to effectively, there needs to be
used in high concentrations, the sun, warns Linkner, so moisture present. In other
so start using it gradually in you’ll want to be extra diligent words, if you slather it on
order to give your skin some and on top of your sunscreen parched skin, it’s not going to
time to get used to it. For a game when lactic acid is a work. Your best bet is either
gentle introduction to glycolic part of your anti-aging to apply hyaluronic acid on
acid, try Mario Badescu arsenal. You can find it in slightly damp skin or layer it
Glycolic Acid Toner. Sunday Riley Good Genes All- with another moisturizer. Try
. in-One Lactic Acid Treatment. The Inkey List Hyaluronic
Acid Serum.
T H E G E N T L E S K IN S M O OT H E R
Lactic Acid T H E U LT R A - M O I S T U R I Z E R
Another type of AHA, this Hyaluronic Acid THE LIGHT WEIGHT OIL
skin-friendly ingredient is A fan favorite in the Jojoba Oil

usually derived from milk hydrating ingredient world, As popular as face oils have
and is generally gentler and “hyaluronic acid acts like a become, the concept can still
less irritating than glycolic sponge, drawing water to and be off-putting to some. But
acid, says Linkner. Lactic acid then trapping it in the skin,”
explains Linkner. This means
that it not only moisturizes
44 REAL SIMPLE
LO OKING G O OD
Retinol increases the rate at which your

skin cells turn over, making it a great ingredient
for targeting fine lines and sun damage.
jojoba oil is one of the best
skin-care oils of the bunch.
Derived from a nut-like pod
of a plant, jojoba oil is
biomimetic, meaning it acts
like the oil naturally found in sunlight, save it for bedtime
skin. “It’s noncomedogenic, use only. One product to
so it won’t clog pores, it’s consider: RoC Retinol
moisturizing, and it’s also ingredients,” Linkner says. Correxion Deep Wrinkle
soothing to dry, irritated, Retinol is part of a larger group Night Cream.
skin,” Carqueville says. known as retinoids, and there
Translation: There’s no need are many prescription and
T H E P O L LU T I O N S H I E L D
to worry about breakouts. over-the-counter options,
Jojoba oil contains vitamin though they all work Vitamin C
E as well, which means it may essentially the same way. The vitamin you take when
have some antioxidant and Because this skin-care you feel a cold coming on
anti-inflammatory properties, ingredient increases the rate also offers a trio of benefits
Carqueville adds. Bonus: It at which your cells turn over— for your skin. Not only is
works equally well to hydrate aka speeding up the vitamin C a great
your hair and scalp. exfoliation process—retinol is antioxidant—helping to
a great anti-aging ingredient neutralize the skin-damaging
for targeting fine lines and sun free radicals caused by
THE SENSITIVE-SKIN
damage. For the same reasons, exposure to environmental
S O OT H E R
it’s also great for combating factors such as sun and
Niacinimide blemishes, says Linkner. So if pollution—but it also
If you’re dealing with any you’re dealing with adult interferes with the
kind of redness or irritation, acne, that oh-so-fun double production of excess pigment
or a condition such as whammy of wrinkles and in the skin, helping to fade
rosacea, niacinimide is a pimples, this one is for you. spots and discoloration. And
good pick. “A form of vitamin If it sounds too good to be if all that wasn’t enough, it
B3, niacinamide helps calm true, that’s because it kind of also helps to stimulate
inflamed skin,” says is. Retinol has some negatives, collagen production (when
Carqueville, who adds that including the fact that it can used either topically or
it’s generally well tolerated be irritating. You can help ingested, FYI).
for all skin types. Plus, it has minimize the side effects Some people can be more
the added benefit of helping (redness, flaking) by working sensitive to vitamin C than
to brighten skin and target it into your routine gradually others and may experience
unwanted pigmentation. and sandwiching it between some irritation from this
Find this anti-aging two layers of moisturizer. You ingredient. Also keep in mind
ingredient in Apothecare only need a pea-size amount it’s fragile and very easily
Essentials PhytoDefend for your entire face—more is rendered inactive if exposed to
Protecting Serum. definitely not better in this sun and air. Look for vitamin C
case. Because it’s rendered products housed in dark,
inactive when exposed to opaque bottles and stash them
T H E RO C K S TA R
in a cool, dark place, such as a
Retinol drawer. Find this anti-aging
“Also known as vitamin A, stalwart in Renée Rouleau
this is one of the most Vitamin C & E Treatment. ■
effective skin-transforming

B UY = B E L I E V E
The real deal on how to manage the damage.
BY H A N A H O N G
46 REAL SIMPLE
LO OKING G O OD
routine. Prevention can make

all the difference when your
skin eventually starts to lose
its collagen.
peels could permanently
FROM RETINOL peels and change the appearance of the
MY TH
microdermabrasion to special skin,” acknowledges
diets and supplements, Aging Is All Genetic Konstantin Vasyukevich, MD,
so-called miracle procedures T RU T HYou might assume a facial plastic surgeon in
and anti-aging myths flood that aging has everything to New York City. However, he
our social media feeds. But do with your genetic pool, adds, “most of the peels that
the world of anti-aging is but your mother’s aging are in use today are much
chock-full of rumors and timeline is not necessarily an more gentle on the skin and
misinformation, which can indicator of yours. “The aging do not cause any harm if
make taking great care of of our skin is determined by properly used.”
your skin a sometimes both intrinsic and extrinsic If you do decide to go for a
overwhelming process. factors,” says Joshua Zeichner, treatment, make sure you are
Before you smear MD, a dermatologist in New getting it from an experienced,
mysterious ingredients all York City. Intrinsic aging board-certified plastic
over your face or spend half refers to our genetic surgeon or dermatologist.
your paycheck on a tiny jar of predisposition, Zeichner says. Before you sign on, ask plenty
anti-aging cream, you should “We know that some people of questions to make sure the
know more about how and are genetically blessed to be peel will benefit your exact
why your skin ages. We ‘super-agers.’ But you can’t skin type.
tapped a handful of experts, forget about extrinsic aging,
from dermatologists to plastic which refers to the
MY TH
surgeons, to help separate the acceleration of our natural
facts from the fiction. aging process due to You Only Need Sunscreen
environmental factors like on Sunny Days
UV light and pollution. T RU T HIf your weather app is
MY TH
Despite our genetics, forecasting cloudy skies
Wrinkles Are the First extrinsic factors can lead to ahead (or you’re just planning
Sign of Aging poor aging even in people to spend the day indoors),
T RU T H Although most people with good genetics.” That’s you may be tempted to skip
think skin aging begins with why a healthy skin-care the sunscreen. But it’s not
wrinkles, more subtle routine is so essential. smart to skimp on SPF. In
changes in laxity, fact, you should wear
discoloration, and texture sunscreen even if you’re
MY TH
often appear first. “I find that inside. According to Hadley
dark spots and low facial Chemical Peels Are King, MD, a dermatologist in
volume is what people start Damaging New York City, we are
to see before anything else,” T RU T HThe words “chemical” constantly being bombarded
says Jason Emer, MD, a and “peel” might both make by the stressors of both UVA
cosmetic dermatologist and you flinch, but don’t be too and UVB rays. “UVA rays are
surgeon in Beverly Hills, quick to knock these skin- generally linked to the aging
California. But there are other smoothing treatments. “Some of skin cells and tend to be
signs of aging that appear of the older, deep chemical the cause of wrinkles, sun
early, Emer adds, including spots, and other signs of sun
“dark circles and hollow skin damage,” she says. “UVB rays
under the eyes and folds
around the mouth.” All this to
say: It’s never too soon to start
an anti-aging skin-care

are the principal cause of
sunburn, directly damage
DNA in skin cells, and are
linked to most skin cancers.
The glass typically used in
car, home, and office
windows is designed to block
most UVB rays but does not
offer protection from all UVA
rays, so your skin is still
susceptible to aging.” That’s
why you need to slather on a
good broad-spectrum
sunscreen that provides at
least SPF 30 protection.
MY TH
If a Product Is Working,
You’ll See Anti-Aging
Results Immediately
T RU T H As much as we wish
there was a miracle tonic or closest thing you’re going to Despite many people
magical plant we could ingest get to an instant anti-aging believing that they have to
to shave off a couple decades, product is an exfoliator that undergo expensive anti-aging
anti-aging efforts often helps remove dead cells on treatments to preserve their
require persistence to see the surface of the skin, or looks, Vasyukevich says the
results. “Occasional or hyaluronic acid to offer an simplest and cheapest skin-
irregular use of skin-care immediate hydrating and care precautions are often
remedies is the most plumping effect.” more effective than the more
common cause of failure to expensive alternatives. “For
prevent aging changes,” says example, daily use of
MY TH
Vasyukevich. inexpensive sunscreen and
Zeichner adds that the Expensive Products Are skin moisturizer, in the long
average waiting period for an More Effective Than run, is far superior to
anti-aging product is one Drugstore Ones intermittent, expensive
month. “Think of treating T RU T HGood news for frugal treatments later in life,” he says.
aging skin like a marathon, shoppers: Yes, you can have a
not a sprint, and we do not glowing, youthful complexion
MY TH
have a silver bullet,” he says. without overspending. A
“I tell my patients that it takes hefty price tag doesn’t ensure Nighttime Skin Care Is
several weeks or even months a product will be more More Important Than
to start to see the benefits of effective, so instead of Daytime Skin Care
most skin-care products. The judging by price tag, study The concept behind
T RU T H
the ingredients list first and beauty sleep might give the
consider the brand second. impression that your
“Pricing in skin care is nighttime routine is when
sometimes more a reflection
of marketing and branding
than of quality,” says
Vasyukevich.
48 REAL SIMPLE
LO OKING G O OD
MY TH
The More Water You
Drink, the Better It Is for
Your Complexion
T RU T H We’re told that complexion and aging, so
drinking copious amounts of make sure to back off on any
you should be whipping out water can help clear our skin product that inflames your
your entire anti-aging and aid in overall anti-aging skin. And nourish your
arsenal, but Danné efforts. Don’t believe it, says complexion with products
Montague-King, a botanical Zeichner. “I often hear people that preserve its natural
chemist and founder of DMK saying that you need to drink protective oils instead of
Skincare, begs to differ. eight glasses of water a day to stripping them.
“Your skin has different maintain hydrated skin. There
needs,” he says. “In the is no data showing that this is
MY TH
morning, you need to protect. true,” he says, but “there’s no
At night, rebuild. So in the data showing that drinking You Shouldn’t
morning, you’ll also want to fewer than eight glasses of Moisturize Oily Skin
use products that have water is harmful.” T RU T HMoisturizers can (and
ingredients to protect you Although it’s great that you should!) be used on all kinds
from pollution and harmful want to sip enough H2O, of skin, including oily skin.
rays, [which are both leading overhydration has some These days, there are plenty
causes of premature aging].” serious adverse health effects. of high-quality formulas that
When the ratio of fluid to are non-comedogenic
electrolytes in the (meaning they don’t trigger
MY TH
bloodstream is thrown off breakouts). To find the best
You Must Use Retinol balance, it can lead to moisturizer for you, look for
Every Day to Reap the abnormally low levels of ones for oily or combination
Benefits sodium (hyponatremia). So skin and/or labeled as non-
T RU T H This retinol myth is stay hydrated, for sure, but comedogenic.
both true and false. Although don’t chug water.
you can use retinol every day,
MY TH
some skin types aren’t able to
tolerate daily use. “In the first
MY TH The Latest Topical Wrinkle
two to four weeks, your skin If It Burns or Stings, Creams Are as Effective
undergoes a process called That Means It’s Working as Injectables
retinization [when the skin T RU T H Unlike muscle T RU T H The fact of the matter
cells adjust to the retinal workouts, “feeling the burn” is that injectables like Botox
molecule itself], where it is in skin care is not a good and fillers are in a league all
easily irritated,” says sign. It means your skin is their own. While topical
Zeichner. “To combat irritated, and irritated skin is products can help subtly firm
redness, dryness, itching, and prone to acne. It’s also a and plump the skin, they can
peeling, you should stick to telling indicator that your only do so much.
application every other day in skin’s pH balance has been Injectables administered by
the beginning to give your knocked off-kilter from using a professional can temporarily
skin time to acclimate.” overly harsh products. paralyze the muscles that
It’s best to slowly ramp up A weakened skin barrier form wrinkles. Keep in mind,
your retinol use as your skin leads to a more vulnerable though, that injectables can’t
gains more tolerance, but if do everything—for instance,
you find that frequent doses they won’t improve skin
are still sparking irritation, texture or tone. ■
just go easy. Your skin knows
what it needs.

Healthy Hair for
a Lifetime
Sk i p th e s e c o m m o n st y l i n g
m i sta ke s a nd s h i n e o n a n d o n .
BY M E L A N I E RU D
T H E R E A R E C E RTA I N
things that you (hopefully)
already know are no good
for your hair. We’re talking immediately post-shower is
about things like using another risky move. “Your
hot tools without a heat hair is at its weakest when
protectant, overdoing it on specialist and founder of the it’s wet. Brushing or being
the highlights…you get the Roslyn, a hair salon in San aggressive with your hair
picture. But did you know Diego. Couple that with the while it’s wet can lead to
that there are some other fact that the friction from breakage, split ends, and
much sneakier and less obvi- the hair rubbing against damage,” cautions stylist
ous culprits that could also your pillowcase all night Andrew Fitzsimons, founder
be doing a number on your can create frizz and tangles, of the eponymous hair-care
strands? Here, stylists weigh and you have a recipe for line. That said, it’s impor-
in on five of these secretly disaster. (While this can tant, especially for curly
damaging habits—plus what happen with all hair types, textures, to brush hair out
to do instead. those with fine hair are even while it’s damp; the key is in
more susceptible, Ellsworth the technique. Fitzsimons
notes.) At the very least, recommends first using a
INSTE AD OF
blow-dry your hair until it’s microfiber towel to gently
Sleeping with Wet Hair just slightly damp, suggests squeeze out excess water;
W H Y N OT
stylist Annagjid “Kee” this fabric is gentler and
Quick-Dry Like a Pro Taylor, owner of of Deeper less rough on the hair than
If you’re a nighttime Than Hair, a hair salon in traditional terry cloth. If you
showerer and hair washer, Philadelphia. Then style it have curly hair, Fitzsimons
it can be tempting to hit the in a low, loose braid so that says using a Denman brush
sack while your strands are it doesn’t drag across your designed for curly hair can
INSTE AD OF
still wet. Resist the urge. pillow while you’re sleeping, help with gentle detangling
“Sleeping with wet hair she adds. while still defining your Skipping Cleaning
can cause the cuticle—the curls. Otherwise, use a wide- Hair Tools
outermost layer of the hair— tooth comb to gently comb W H Y N OT
to lift up, which can lead to INSTE AD OF through the hair once it’s Start a Tool
split ends and breakage,” Brushing Wet Hair almost dry. Hygiene Habit
explains Katelyn Ellsworth, a W H Y N OT
Everyone talks about the
natural color and extension Start with a Microfiber importance of cleaning
Towel makeup brushes, but what
Speaking of wet hair, about your hair brushes
going to town with a brush
50 RE AL SIMPLE
HACKS FOR CLE ANING AND ORGANIZING
INSTE AD OF
Blasting Your Hair
with Sun
W H Y N OT
Grab a UV-Protectant
Hair Product
It’s just as important to pro-
tect your strands from the
sun as it is to protect your
skin. First and foremost,
sun exposure can mess
with your color, most often
pulling out unwanted yellow
tones in blondes and bru-
nettes, says Ellsworth. Plus,
UV rays can damage hair
cells, potentially accelerat-
ing hair thinning and dam-
age, Taylor notes. Happily,
the remedy is simple: Wear
a hat anytime you’re in the
sun, and/or use a hair prod-
uct that contains SPF.
INSTE AD OF
Living in a Tight Ponytail
W H Y N OT
Lean into a Chic Low Bun
We love the look of a sleek,
snatched pony as much as
anyone, but if a tight pony-
tail is your go-to look day
in and day out, you may be
setting yourself up for thin-
ning hair. “While ponytails
are easy and convenient,
pulling your hair back too
tightly applies too much
tension on the scalp and
can lead to hair loss around
the hairline and temples,”
explains Fitzsimons. If
(and other tools)? All of the cleaned, too. The product residue you have fine or thin hair,
dead skin cells, oils, and product that accumulates on these tools you’re especially at risk of
residue built up on the brush can lead to a buildup of grease this styling-related loss.
as you use it will end up back and bacteria and could even The good news: You don’t
in your hair, weighing it down, cause the metal to start to erode need to avoid ponytails
if you don’t clean it, cautions over time, Taylor notes. Aim to completely. Just make sure
Fitzsimons. You don’t have to do clean these tools monthly, using you prioritize styles that are
it daily—even once a week (using an alcohol wipe on the surfaces— gentler on your hair—think a
warm water and a gentle sham- when the tool is turned off and low bun or loose braid—and
poo) is sufficient, he adds. cool, of course. reserve the tight pony for
And FYI, your curling irons occasional events.
and straighteners need to be

SAY CH E E SE
Look your best in every pic you take.
BY A N N E K E K N OT
CAPTURING THE perfect Kodak moment requires two two brothers doesn’t guarantee an abundance of chaotic
things: practice and patience. I learned the latter growing family photos. But in my case, it did. From headshots to
up in the middle of a family with six kids (including holiday cards, I’ve primped, posed, and yes, sometimes
David, my younger brother who has autism). My job as a pouted until we got the shot. To help you save time and
beauty editor and writer doesn’t always involve spending effort, I’ve gathered my best tips on feeling comfortable
time in front of a camera, just as having three sisters and and looking your best for the camera.
52 RE AL SIMPLE
LO OKING G O OD
R+Co Bright Shadows Root

Touch-Up Spray.
LO OSEN THE ST YLE “The

most camera-friendly
Spruce Up Your Strands hairstyles are softer and
require less upkeep,”
REIN IN THE R ANDOMS Fitzsimons says. He suggests
“Cameras pick up on avoiding tightly pulled-back
flyaways. An easy way to ’dos and going for a low
neaten your hair is to spritz a ponytail or loose bun. These
lightweight hairspray onto styles are cute and
your palms and smooth the comfortable, and if a hair falls
product throughout,” says out of place, it won’t be
Find Your Angles celebrity hairstylist Andrew noticeable. Picture-perfect
Fitzsimons. “For coarse and pick Slip Small Silk
F O R A F L AT T E R I N G P O S E … curly hair, try a wax or Scrunchies.
“Look back through some of pomade—use a toothbrush for
your favorite photos and a more precise application.” D O A L A S T- M I N U T E P R I M P
make a mental note of what No hairspray on hand? Stash “I always tell my clients to
you did in them,” says some frizz-fighting sheets in carry a mini detangling brush
Marianna Hewitt, cofounder your bag for a smooth style in with them to events,” Knight
of the beauty brand Summer a pinch. Picture-perfect picks says. “Sometimes running a
Fridays. “How were you Love Beauty and Planet brush through hair to break
standing? What side were you Coconut Milk & White up any tangles is the best way
on?” Then try to mimic that Jasmine Volume Hair Spray, to get your look camera-
position at your next event. The Barb Shop Soft Clay ready.” Picture-perfect pick
Pomade, Nunzio Saviano The Wet Brush Go Green Mini
F O R A S TAT U E S Q U E Anti-Frizz Sheets. Detangler Brush.
S TA N C E …
Stand at an angle, says Tina EVEN OUT COLOR Overdue
Chen Craig, founder of the for a roots touch-up? You can
skin-care brand U Beauty. hide unwanted silver streaks
“Position your feet away from with a spritz of touch-up
the camera. Whatever is spray for temporary coverage.
closer to the camera will look For an ultra-professional
larger, so extend your chest application, “spray a bit into
forward and hips back, or the bottle’s cap, then dip in a
vice versa, depending on small makeup brush to target
what you want accentuated.” spots without leaving a solid
line,” says celebrity hairstylist
FOR A QUICK CONTOUR… Sami Knight. If you
Slumped shoulders and a accidentally stain your scalp,
tucked neck are a recipe for a a little makeup remover on a
double chin, so pull your cotton swab should erase any
shoulders down. Stick your excess. Picture-perfect pick
chin out and tilt it downward
for a two-second tighten,
suggests Mei Tao, a
professional photographer
in New York City.

LO OKING G O OD
Get Comfortable D ON’T HOLD ANY THING

When you’re posing for a FIND THE RIGHT LIGHT
A C E A N AT U R A L S M I L E photo, it can be hard to know Natural light is the most
When posing for pictures, what to do with your hands. flattering for photography.
visualize something that Step one: Free them up. A When shooting indoors, pose
makes you happy—a special drink, wallet, or phone draws so you’re facing a large
memory, your pet, your attention to itself instead of window. The broad source of
children or friends—to spark the special moment. Step light will make your skin look
an authentic smile. One way to two: Rather than crossing like you just got back from a
fake it: Smile with your eyes. your arms or placing them spa. Of course, if natural
flat at your sides, put your lighting is king, overhead
hands in your pockets or an lighting is the court jester.
arm around a loved one to
achieve a more casual look,
advises Tao.
54 REAL SIMPLE
Maximize Your Makeup minimum, since it can
exacerbate lines in photos,”
If you
FA K E A W H I T E R S M I L E says celebrity makeup artist
don’t have time to brighten Porsche Cooper. “Instead, opt
your pearly whites before a for cream-based, sparkle-free
night out, swipe on a cool- bronzers and highlighters.
toned lipstick for a quick fix. Blend over moisturized skin
Cool colors have a blue base for a lit-from-within look.” If
Before a group photo, turn that helps counteract a yellow your skin is on the oily side,
off overheads to eliminate tinge on teeth. Picture- Feldman says, have a pack of
unsightly shadows. perfect pick Nars Afterglow blotting sheets handy. They
Want extra help in the Sensual Shine Lipstick in reduce excess shine and don’t
lighting department? One All In. disturb makeup. Picture-
silver lining of our tech perfect picks Chanel Les
obsession is the proliferation For a
M A K E YO U R L O O K L A S T Beiges Healthy Glow
of the ring light, which you face that doesn’t fade, celebrity Bronzing Cream, Westman
can find everywhere from makeup artist Tarryn Feldman Atelier Lit Up Highlight Stick,
Amazon to the checkout aisle recommends this sandwiching Boscia Clear Complexion
at stores like HomeGoods. technique: First, pat on a Blotting Linens.
It’s designed to imitate primer so your foundation has
natural light, and you can something to grip to. Apply To
O P E N U P YO U R E Y E S
adjust brightness and color your makeup as usual, then make eyes look bigger (like
temperature. press a translucent powder you’ve actually gotten a good
into skin to lock everything in. night’s sleep in recent
B E YO U R S E L F Picture-perfect picks memory), Cooper recommends
My younger brother David Lancôme Prep & Matte Primer, rimming the upper lids with a
isn’t a picture person, mostly Lune+Aster PowerFinish jewel-toned liner for a
because the flash irritates Translucent Loose Powder. sophisticated splash of color,
him. When someone whips then applying a few swipes of
out a camera, he instinctively GET A GRE A SE-FREE GLOW a volumizing mascara.
lifts his hand to block the Radiant skin is always in style, Picture-perfect picks
inevitable bright light. At first, but the goal is to glisten—not BareMinerals Mineralist
our family resisted—we tried glitter. “Shimmer promises a Lasting Eyeliner in Graphite,
to hold his hand down or good time, but I prefer to keep CoverGirl LashBlast Clean
bribe him with promises of the reflective makeup to a Volume Mascara. ■
cheeseburgers and Dr Pepper.
Our efforts proved futile, so
we chose to embrace this
habit. At my wedding,
everyone in my family held
up a hand for the group shot,
and it is one of my favorites
from the day.

Bite-Size Workouts,
Big Rewards
I f yo u ’re to o t i m e - p re ss e d to m e et
yo u r f i t n e ss g o a l s , d o n’t wo r r y : Yo u c a n
g et l a st i n g h e a l th b e n ef i t s fro m
a ste a d y d i et of exe rc i s e “ s n a c ks .”
BY J E SS I C A M I GA L A
SOM E DAY YO U ’ R E going

to start a running routine or
that thrice-weekly cycling
class, but you currently
If you have 1 minute:
can’t find the time, or the try stair climbing
motivation, or the will to put Take 20 seconds to go up
on spandex. So why not have and down a flight of stairs,
a snack instead? A workout snacks target two important and repeat it three times.
snack, that is—a brief bout components of fitness: “Doing this regimen three
of exercise, as short as a cardiovascular health and times a week improves
minute, can yield surprising metabolic health, both of cardiorespiratory fitness
health perks when done which are linked to lower by 5 to 10 percent over six
consistently. risks of type 2 diabetes and weeks—the same improve-
“The number one barrier heart disease, Gibala says. ment you’d see if you walked
Official guidelines still rec- for 30 minutes three times a
If you have 3 minutes:
to working out is lack of
time,” says Martin Gibala, ommend regular moderate week,” says Jonathan Little, try hourly
PhD, professor of kinesiology exercise, but—good news!— PhD, an associate profes- metabolism boosters
at McMaster University in experts now say every min- sor in the School of Health This will get your blood
Ontario, Canada. Exercise ute counts, and they add up: and Exercise Sciences at pumping—literally. Set a
snacks help you grab Three 10-minute spurts are the University of British reminder for every hour of
movement opportunities as good as one 30-minute Columbia. Move as fast as the workday to do squats,
whenever you can. Many can session. And since the first feels safe for you. If you feel lunges, jumping jacks,
be done in a small space in minute can be the hardest, like bounding right up, great, mountain climbers, or
your home or office, don’t once you get started, you but if a determined plod is step-ups (step up and down
require equipment, and may might just find you’re ready what you can manage, that one stair) for 20 seconds.
not even make you sweat. for a full “meal.” works too. Repeat up to eight times
Nevertheless, emerging So whether you have one throughout the day. Little’s
research shows that exercise minute or 10, here’s how to research has shown that
sneak in activity that will these brief spurts improve
give you energy and help insulin response (and, as a
keep you healthy for the long result, blood sugar control)
term. (Just check with your and blood flow in the legs,
doctor before you begin any especially compared with
new exercise program.) sitting on your duff all day.
56 RE AL SIMPLE
as many times as you
can throughout the day.
Sedentary adults who took
walk breaks six times during
the workday boosted their W O R KO U T # 2
mood, decreased fatigue, ● March in place with high
and had fewer food cravings knees for 20 seconds.
● Hold a high plank and do
than those who walked on
a treadmill for 30 minutes shoulder taps (touch each
in the morning or sat for hand to the opposite
six hours straight, a study shoulder) for 20 seconds.
● Repeat for five to seven
in the International Journal
of Behavioral Nutrition and minutes.
Physical Activity found.
Movement enhances W O R KO U T # 3
circulation and can increase ● Warm up by marching
hormones and chemicals in place, driving knees and
that stimulate your brain, arms high, for 60 seconds.
helping you feel more alert ● Do burpees for one minute,
and energetic. then rest for 60 seconds.

● Do sumo squats (feet
slightly wider than hip

If you have width, toes pointed out)
5 to 7 minutes: try a while holding dumbbells
circuit workout for one minute, then rest
Here are three full-body, for 60 seconds.
● Do shoulder presses with
warp-speed options from
Chris Ryan, a personal weights for one minute,
trainer in New York City. then rest for 60 seconds.
Warning: You will get sweaty,
so make sure you’re not
hopping on a Zoom call right
If you have
away afterward! 10 minutes: try
30-second sprints
W O R KO U T # 1 Alternate short bursts of
● Hold a high plank (a push- intense activity with longer
up position with elbows bursts of moderate activity.
straight) for 30 seconds. Walk for one to two minutes,
Make your effort a 7 on a pace for one minute, Gibala
● Do modified push-ups then jog for 30 seconds, and
scale of 1 to 10, meaning suggests. Or do a series
(from your knees) for 30 then repeat. Or do 30-second
go for as many squats as of modified squats onto
seconds. sprints on a bike, followed
your tush can take without a chair—put a pillow on
● Do squats for 30 seconds. by leisurely one-to-two-
exhausting yourself. the chair if dropping down
● Repeat for five to seven minute cruises. Interval
into the squat is really
minutes. training boosts fitness and
challenging. You can also
If you have 4 minutes: burns more calories than
do beginner burpees: Place
steady-paced movement.
try beginner intervals your hands on the floor, step
Researchers at the Human
While watching TV, get up back with one foot, then
Performance Laboratory at
every 10 minutes and walk the other, and then step
the University of Texas at
in place (or march, or run!) in toward your hands and
Austin found that four sec-
at a moderate to vigorous stand up. Repeat four times.
onds of a “super sprint” (in a
lab environment with special
If you have 5 minutes: bikes, so don’t try it at home!)
can improve lean body mass
try gentle walking
and respiratory fitness.
Walk around your office,
your home, or outside
for five minutes. Do this
T H E G U I D E TO AG I N G W E L L 57
ST E P U P YO U R
WAL KS
Make sure your daily stroll is
challenging, refreshing, and fun.
BY K A R E N A S P
the
WA L K I N G R E M A I N S
most popular fitness activity
for good reason: You can
do it anywhere, and it’s a
surprisingly effective
workout. “Walking improves type 2 diabetes and stroke.
your psychological and And people who walk for
physical health,” says Patricia 30 minutes a day have a
Friberg, a health and wellness lower risk of heart disease,
coach in Los Angeles. For dementia. and cancer,
starters, it’s low impact, according to two studies
which means it puts less published in JAMA journals
stress and strain on your in 2022.
joints, says Samantha Parker, Walking can also improve
a certified personal trainer your mood—especially if you
and yoga therapist in walk outside—and decrease
Washington, D.C. symptoms of stress, anxiety,
The health benefits of and depression. After walking,
hoofing it don’t end there. The you might also find that you’re
workout cuts your risk of more creative, focused, and
productive. And if you’re
getting your steps outdoors,
you may even feel a stronger
connection with your
58 REAL SIMPLE
community, or at the very Walk with intention match your pace to the beat
least, your neighborhood, Each week, write down your of the music.
Friberg adds. walking schedule. “Having a A walk can be as short as 15
To get the most benefits, plan and intention will help minutes and merely involve
you’ll want to walk briskly you achieve your goals,” taking in your surroundings in
(you’ve hit it if you can still Friberg says. For instance, such a way that you focus on
talk but can’t sing). Here, Monday you might do an what you’re seeing, smelling,
fitness experts share simple interval walk; Tuesday could and touching. As you do this,
strategies for not only making be a light stroll with a friend; take a few breaths to center
walks more fun, but also for Wednesday might be a yourself. “Awe and walking
engaging your mind and body steady-state walk for 45 produce happy hormones, so
to make the steps fly by. minutes. Thursday, you could when you put them together,
practice mindful walking by you get a double boost,”
shifting your attention to the Friberg says.
external, and on Friday, you
could close out the week with
a music walk, where you
60 REAL SIMPLE
LO OKING G O OD
for a bonus, work to keep your

speed consistent as the hills
get steeper. Not only will you
give your heart a workout,
you’ll get strength and muscle- Face off against yourself
building benefits too. Have a favorite loop or
walking trail? Time yourself
and see if you can walk that
Enlist a friend loop or trail faster each time,
Adding an element of fun to Friberg suggests. Try to beat
your walks serves a purpose: your time by 15 seconds, then
It makes you want to do it 30 seconds, and keep on
more often, Friberg says. One challenging yourself.
of the best ways to infuse fun
into your workout? Go with a
buddy. Friberg suggests Build a few perfect
meeting a friend for regular playlists
walks, or if that’s not Studies show that music can
possible, give your bestie a be a great motivator,
call for a strictly social “walk especially when it comes to
and talk.” exercising. Put technology to
work and create playlists to
get a specific response from
Incorporate interval your body, Clayton says. Go
training through your music
Interval training—alternating collection and select songs
between higher- and lower- that match the type of
intensity effort—doesn’t only workout you want to
keep you from getting bored, complete. Steady beats are
it also works your body more great for endurance
and harder, but in less time, workouts, while you might
Clayton says. want more powerful music
To do it, try walking fast so for doing intervals.
Climb some hills that it feels like 7 on a scale of
By switching up your route, 1 to 10 (10 being an all-out
you’ll keep challenging your sprint) for 45 seconds, and Take to the trails
body and prevent your mind then walk slowly at an effort Trails often have uneven
from getting bored. “Adjust- level of 3 out of 10 for 30 terrain, which comes with
ing your walking gradient will seconds, repeating this your surprising benefits. “This
increase your calorie burn and entire walk. You’ll improve forces your mind to become
push you to get more posterior both your cardiovascular aware of your surroundings
chain [aka your glutes] work fitness and endurance. and enhances spatial and
out of your walking routine,” vestibular awareness needed
says Samantha Clayton, a for balance,” Parker says.
former Olympic sprinter and a Plus, the uneven terrain will
fitness trainer in Los Angeles. help you burn more calories
If you’re walking outside, and strengthen your stabilizer
change your route so you hit muscles, smaller muscles that
hills from time to time. On a often get overlooked. ■
treadmill, increase the incline,
adding more as you see fit, and

H A P T E R
C
3
Feeling Good
Secrets to staying healthy, preser ving
energy, preventing back pain, and more.
62 RE AL SIMPLE
5 H E A LT H Y H A B I TS TO
STA RT TO DAY
Self-care musts for your 20s and 30s,
midlife, and beyond.
BY A B I GA I L W I S E
like
L I F E S T Y L E FAC T O R S
exercise, diet, and even
attitude can be as important
as genetics when it comes to grains, and lean protein is
feeling great, living long, and healthiest,” says Jeffrey
growing old gracefully. It’s no Benabio, MD, physician
secret that growing older to wisdom and overall director of Health Care
affects nearly every part of satisfaction are more than Transformation at Kaiser
your body, including your 40 percent more likely to Permanente in San Diego.
hair, skin, heart, muscles, recover from a disability than There isn’t just one proper
brain, and more. But giving those who see aging as way to eat, but one standout
yourself a strong chance at synonymous with approach is a Mediterranean-
aging well may be as simple helplessness or uselessness, style diet. It’s a holistic,
as adopting a few healthy according to a study nutrient-rich eating pattern
everyday habits. Here are published in the Journal of rich in plant-based foods,
some proven ways to give the American Medical whole grains, nuts, seafood,
your body an edge. Association. No matter what and healthy fats—and it even
age you are now, cultivating a lets you enjoy red wine (in
positive perspective about moderation, of course). The
#1: Remember That each birthday you celebrate Mediterranean diet involves
Age Equals Wisdom can play a major role in your eating fish, vegetables, and
You are what you think you staying emotionally strong olive oil regularly. Multiple
are when it comes to aging. throughout your life. studies have shown that this
In fact, a positive mindset eating pattern may help you
may actually keep you age better by reducing
resilient in the face of age- #2: Eat Mediterranean- inflammation and cutting
related challenges. Seniors Style your risk of heart attack,
who think of age as a means Nutrition plays a major role stroke, and premature death.
in how your body holds up A 2018 study found that
over time. “The latest
research shows that a low-
glycemic diet high in fresh
fruits and vegetables, whole

women following a the ages of 30 and 70, says did 150 to 300 minutes of
Mediterranean plan had a exercise physiologist Fabio vigorous exercise, or even 300
40 percent lower risk of Comana, a lecturer at San to 600 minutes of moderate
cardiovascular disease. Added Diego State University’s exercise, had a 31 percent
bonus: It’s good for your skin. School of Exercise and lower risk of early death.
Benabio notes that foods rich Nutritional Sciences. You lose Staying fit may also reduce
in omega-3 fatty acids, such muscle more rapidly as you age-related memory loss,
as walnuts, extra-virgin olive age, but exercise—resistance according to a study published
oil, salmon, and flaxseed, help workouts in particular—can in the Journal of Alzheimer’s
your skin manufacture the increase muscle mass and Disease. Comana notes that
essential oils it needs to strength, even well into your Alzheimer’s disease accounts
protect itself. 90s, Comana says. for approximately 60 to 70
On the other hand, a diet It’s key for keeping your percent of all dementia cases,
rich in sugary, carbohydrate- heart healthy as well. and increasing physical
heavy fatty foods—think chips, According to recent findings activity levels can decrease
soda, and white bread—can from the ongoing and large- the statistic by 25 percent.
speed up the aging process, scale Nurse’s Study, women That’s because exercise
Benabio warns. who got the recommended strengthens the hippocampus,
weekly 150 to 300 minutes of the region of the brain
moderate exercise or 75 to 150 associated with learning and
#3: Keep Moving minutes of vigorous activity working memory.
Staying active is a vital part lived significantly longer than
of aging well. The average those who didn’t. Those who
woman can lose 23 percent #4: Keep Up Sun
of her muscle mass between Protection
Too much time in the sun can
cause wrinkles, not to
66 REAL SIMPLE
FEELING GOOD
mention skin cancer. But Beauty sleep is a real thing. During sleep,
wearing sunscreen can also
help prevent skin’s aging. And your body releases a growth hormone that
while the sun’s UV rays do helps restore collagen and elastin, the
trigger vitamin D production,
which is essential for bone building blocks of young, healthy skin.
health, that’s hardly a good
reason to expose yourself.
“After a few minutes of sun,
your skin stops making If you regularly have trouble
vitamin D—and starts making drifting off, or you find
skin cancer,” Benabio says. yourself jolting awake around
The majority of people get 3 a.m., consider what could be
plenty of vitamin D, but if going on: Do you need
you think you’re not, try can speed up the aging blackout shades to keep your
eating more salmon or even process. “Too many of us treat room dark? Could a white
eggs (don’t skip the yolk). sleep as a luxury instead of a noise machine help drown
Wear sunscreen every day— need,” Benabio says. “If I out the neighbor’s dog? Are
even on days when you’ll be could encourage people to you due for a new mattress?
indoors or traveling—making make one healthy change, it Are you downing afternoon
a habit of incorporating an would be to sleep more.” lattes? Doom-scrolling at
SPF into your regular skin- And it turns out that midnight? If lifestyle tweaks
care routine. Buy a sun hat “beauty sleep” is a real thing. don’t help, it’s worth visiting a
you love and a pair of During sleep, your body sleep-medicine doctor, who
sunglasses with legit UVA and releases a growth hormone can check for sleep apnea and
UVB protection. that helps restore collagen other medical causes and
and elastin, the essential suggest treatment options,
building blocks of young, such as over-the-counter
#5. Don’t Put Up with healthy skin, Benabio says. melatonin. ■
Sleep Problems
You already know you need
at least seven hours of sleep
each night (and that a solid
power nap can help make up
for a lost night of z’s). But did
you realize that chronically
not sleeping enough is linked
to a higher risk of obesity,
Alzheimer’s, heart disease,
depression, and diabetes?
Recent research has also
shown a connection between
insomnia and accelerated
aging of the brain, Benabio
points out. In other words,
chronic lack of sleep
adversely affects your brain
structure and function and
T H E G U I D E TO AG I N G W E L L 67
P OW E R U P
Did we catch you mid-yawn? Life can be
exhausting, but these surprising tips
will help you say so long to energy crashes.
BY N AO M I BA R R
FEELING GOOD
To help minimize daily brain drain, automate some of

those decisions. Stick to a weekly dinner rotation, watch
the same show from pilot to finale, or adopt a work
uniform. Find a blazer you like? Get it in different colors.
OU’RE DOING ALL the right things to (President Obama wore mostly blue or gray suits while in
maximize your energy—getting to bed office to lessen decision fatigue.) And when you’re
at a reasonable hour, hitting the gym confronted with that 30-item menu, Schwartz
regularly, passing up junk food (most of recommends releasing yourself from the shackles of
the time), drinking lots of water. Yet at choosing the very “best” option and focusing on what’s
the end of the day—and sometimes in good enough. “I start at the top of the menu, and as soon
the middle—you find yourself feeling as I come upon something attractive, I stop looking,” he
spent, burned out, done. You’re not the only one who’s says. “I don’t torture myself by imagining which
dragging: In a recent survey of 2,000 U.S. adults, three alternatives might be better.” In the world of psychology,
out of five reported they were more tired than ever. To these good-enough decision-makers are called
pull yourself out of your personal energy crisis, you “satisficers,” and researchers have found that they are
may need to look beyond the sleep, move, and eat more optimistic and less depressed than “maximizers,”
basics (though those are important) and try some who agonize over making the perfect choice.
unconventional ways to feel energized. Here are a few
ideas to help you keep the pep in your step.
Sit (and Stand) Up Straight
Our parents were on to something with their constant
Streamline Decision-Making nudging to stop slouching. Good posture not only turns
Every day, we face a series of decisions, from the moment us into (literally) upstanding citizens, it also boosts
we wake up (hit the snooze button or hit the ground energy and mood, according to research. Elizabeth
running?) to the moment we go to bed (floss or forget it?). Broadbent, PhD, a professor of psychological medicine
The more choices we have to make, the more decision at the University of Auckland in New Zealand, worked
fatigue sets in. Consider one of those seemingly endless with her colleagues to examine the effect of good
restaurant menus, says psychologist Barry Schwartz, PhD, posture on people with mild to moderate depression.
a visiting professor at the University of California, They found that simply by adjusting to an upright
Berkeley’s Haas School of Business and the author of The sitting position, people experienced increased positive
Paradox of Choice. “It’s going to take more work to emotions and less tiredness. According to the
choose from a menu that has 30 entrées than one that researchers, when we’re hunched over with our eyes
has five.” Another complication: the trade-offs involved cast down (as we often are when we use phones and
(i.e., the sacrifices we may make as a result of our choices, laptops), we tend to turn our thoughts inward, which
such as time or money). The higher the stakes, the more can cause negative thinking, leaving us less energized.
exhausting any decision becomes. For example, weighing On the other hand, “When you sit or stand upright,
whether to change jobs or stay in your current role would with the back of your neck straight and your chin level,
be more tiring than deciding between fish and chicken. your eyes are looking out ahead at all the things around
Why are choices so taxing? The going theory: Making you,” Broadbent says. “As you take in more of the
decisions often requires us to exert self-control, a limited outside world, your brain becomes more stimulated,
resource that dwindles as we use it throughout the day. and you become more alert.”
“Cumulatively, the sheer number of decisions a person Slumping also constricts your diaphragm, which limits
has to make, along with the number of trade-offs the expansion of your lungs. As a result, your respiratory
involved, contributes to decision fatigue,” says behavioral and neck muscles grow fatigued and you take shorter,
economist and psychologist Kathleen Vohs, PhD, a shallower breaths, depleting your energy further. Finally,
professor of marketing at the University of Minnesota’s slouching triggers a defense reaction that can reduce
Carlson School of Management. In this drained mental your ability to think positively, says Erik Peper, PhD, a
state of decision fatigue, also called “ego depletion,” we’re
low on willpower, and we’re less capable of making
sound choices. The experience might be familiar to
anyone who has sworn off sugar at 7 a.m. only to indulge
in a 10 p.m. pint of what-the-heck ice cream.

FEELING GOOD
professor in the department of recreation, parks, and

tourism at San Francisco State University. In one study,
Peper found that when people slouched, their brain had
to work harder to solve problems than when they sat
upright and aligned. Because social media doesn’t come with any stopping
To sit up straighter, try the following exercise cues (the way a book has chapter breaks, for example),
recommended by Lena Hart, a posture and ergonomics create your own. “Set an alarm to stop yourself from
specialist in Walnut Creek, California. (It comes from the endlessly scrolling, then do something that doesn’t
Alexander Technique, a method designed to increase involve screens, like writing in a journal or reading a
freedom of movement.) First, sit in a chair with both book,” Alter says. These alternatives will give your brain
feet flat on the floor, supporting your lower back with a and eyes a reprieve from social media, along with offering
firm pillow if you need to. Inch forward so your calves much-needed mental stimulation. You could also try
aren’t touching the chair: “You want a gap of an inch or swearing off screens during dinnertime, or after 10 p.m.
two from the end of the chair to the backs of your lower Or remove the most tempting apps from your phone and
legs,” Hart says. Then visualize a clear bubble around restrict them to laptop-only access. “If you make those
your body, with a radius of about three feet. “As you decisions routine, you’re more likely to enact them,” says
inhale, imagine the crown of your head floating toward Alter, who speaks from experience. “Creating stopping
the top of the bubble, your shoulders to each side, your cues has helped me spend my time and energy on
back to the rear, your front forward, and your feet to the experiences that make me happier and healthier.”
bottom,” Hart says. “You should feel like you’re
expanding as you exhale and then inhale again.” You’ll
hopefully feel more alert, too. Green Your Space
There’s so much data on the health benefits of
spending time in the great outdoors that you might be
Lay Off Social Media tempted to ditch your responsibilities and head for the
Have you ever grabbed your phone for a quick scroll on hills. Well, here’s some good news: More and more
Instagram or TikTok—just a five-minute break, you tell studies suggest that surrounding yourself with indoor
yourself—only to come up for air half an hour later feeling plant life can offer similar perks. Researchers in Japan
tired but wired and woefully behind on your to-do list? found having even a few houseplants (like a heartleaf
You might have just sent yourself spiraling into social philodendron, a bird of paradise, and a walking-stick
media fatigue, a state of mental and physical exhaustion palm) helped buffer people from work-induced fatigue.
characterized by irritation, frustration, and lethargy. Researchers in Norway who studied the effect of indoor
Here’s where we remind you that out-of-control scrolling plants discovered that they improved people’s health
does not mean you’re a weak-willed consumer of junk and reduced discomfort. Other studies revealed the
content. Your complex human brain is simply doing presence of greenery can reduce blood pressure and
something it’s built to do—seek rewards. And social media increase brain-wave activity, leading to greater visual
is designed to deliver those rewards, says Adam Alter, concentration and productivity. Lack a green thumb?
PhD, a professor at the New York University Stern School Some low-maintenance varieties—including aloe vera,
of Business and the author of Irresistible: The Rise of snake plants, and spider plants—are practically
Addictive Technology and the Business of Keeping Us guaranteed to thrive and can help you do the same.
Hooked. “When we see content that interests us, we feel
pleasure, which we interpret as a reward,” Alter says.
“Those rewards are unpredictable, and we find them Exorcize Energy Vampires
especially hard to resist, so we keep looking to see what A couple of people may already come to mind: the
else we can find.” Eventually, though, we adapt and friend who always calls in the middle of your workday
require even more of those rewards to get the same level to dish about their relationship drama, or the family
of pleasurable feelings (just as we might develop a member who reaches out when they need help but
tolerance to an addictive substance). So we keep scrolling never just to check in with you. To determine whether
in search of that rush—and we ultimately feel drained. someone is an energy vampire, “ask yourself, ‘Do I feel
tired, unsupported, depleted, and even a little sad after
I spend time with this person?’ If you say yes, you’re
dealing with an energy vampire,” says Martha Beck,
PhD, a life coach and the author of The Way of
70 R E A L S I M P L E
According to research, this eating pattern is not only
good for heart health but may benefit our gut microbiota,
the trillions of organisms in the digestive tract, and play
a key role in energy and metabolism. The more diverse
your diet, the more diverse your gut microbiota—and the
lower your chances of experiencing inflammation,
anxiety, and stress. Though research has yet to prove the
link between a healthy microbiome and energy levels, it
can’t hurt to make your microbiota happy, notes Lauri
Byerley, PhD, RDN, an associate professor in the
physiology department at Louisiana State University
Health New Orleans School of Medicine: “We know the
foods the microbiota love to eat, so why not try them?”
Battle Burnout
Everybody has the occasional bad day, or week, at
work. But sluggishness and difficulty completing even
Integrity: Finding the Path to Your True Self. simple tasks could be signs of burnout, says Rachel
Your vampire “will not go away unless you disinvite Montañez, a career coach based in Orlando, Florida.
them,” Beck says. One option is to cut them out of your (Nearly 50 percent of employees reported feeling
life, though that may not always be possible (with family burned out, according to a survey of 20,000 people
members, for instance) or might feel too difficult conducted last year by Microsoft.) “Burnout means
(particularly for people pleasers, the typical vampire you’re habitually exhausted,” Montañez says. “You’re
prey). In that case, Beck says, honesty is the best policy: feeling cynical and negative, which can lead to less
“Sit them down and say, ‘I’m feeling drained by this efficiency, so you start to make mistakes or take longer
relationship.’ If they say, ‘Oh crap, what do you need?,’ to get things done.” This traps you in a vicious cycle:
then there’s a chance you can move on to something You get further behind, which leaves you feeling even
healthier.” If they get angry and defensive, they’re more overwhelmed and exhausted.
probably not going to change—but at least you’ll know While we often assume burnout results from a heavy
you have to create boundaries. Don’t feel the need to workload, the causes can run much deeper and relate to
answer the phone every time they call, and make peace fundamental issues like our sense of identity and our
with saying no to invitations. And when you do answer treatment in the workplace, Montañez says. Burned-out
their call, give yourself a hard out: If Debbie McDrainy employees often report that they’re not getting sufficient
calls at 7 p.m., tell her you have to jump at 7:20. opportunities for advancement or the pay they deserve.
Otherwise, Beck says, “if you continue to give away your In some cases, they may not feel aligned with their job.
time and energy, you need to stop and ask yourself that “It could be you’re not using your strengths, or you feel
famous question from the poet Mary Oliver: ‘What is it like your work lacks impact and meaning,” she says.
you plan to do with your one wild and precious life?’” To find a fix, Montañez recommends asking yourself,
“What is the most meaningful thing or things I’ve done
in my career?” You can even focus on just the last two or
Diversify Your Diet three years. “The answer to that question reminds
Eat the rainbow, they say. What they should be saying: people of their strengths and values,” she says. “It can
Eat the rainbow—and focus on foods with nutrients give you an idea of the kind of work you need to get
that can help promote energy, like magnesium, B back to or head toward.” That might mean looking for
vitamins, and zinc. In general, go for a variety of fresh another job, or you could talk to a manager to see how
fruits and vegetables, whole grains, and plant-based you can develop professionally in your current position.
proteins, and skimp on processed meats and sugar. In the meantime, continue practicing known stress
busters like regular exercise and meditation. Or, if you
can, take time off to disconnect from work demands,
which may give you enough distance to regain energy
for the job you have or focus to find the next one. ■

72 RE AL SIMPLE
W E ’ V E GOT YO U R BACK
Almost all of us will have back pain at some
point. To stop it from sidelining you,
bone up on the latest strategies for easing
aches and staying strong and healthy.
BY A M Y M AC L I N
IT IS A TRUTH universally
acknowledged (by most spine
specialists, anyway) that if
you’re an adult, you either and compresses the spinal
have had back trouble, will discs, the cushioning shock
have back trouble, or are absorbers located between
having back trouble right this our vertebrae.
minute. According to a study issues and joint pain). Everyday living causes wear
in the journal Archives of Why do most of us have and tear too. We awkwardly
Internal Medicine, an painful, er, back stories? For lift heavy boxes, slip down a
estimated 80 percent of one thing, it’s the price we pay few stairs carrying the
people in the United States for walking upright. “Our laundry, or just bend over one
will experience lower back spine looks straight when time too many. Your body is
pain at least once—but Brett we’re born,” Freedman says. like a pair of jeans, says D.J.
A. Freedman, MD, an “When we start to walk, our Kennedy, MD, professor and
orthopedic spine surgeon at body naturally adjusts our chair of the department of
the Mayo Clinic in Rochester, alignment to provide more physical medicine and
Minnesota, believes the flexibility and support, which rehabilitation at Vanderbilt
figure is actually closer to 100 is how we wind up with the University Medical Center:
percent. “Part of classic S shape.” “When you’ve lived in it long
understanding back pain is Though humans’ signature enough, you can do
understanding that it’s part of standing posture has come in something you’ve done a
being human,” Freedman handy for throwing spears, thousand times, like pick up
says. In fact, a Mayo Clinic carrying babies, and pushing the newspaper, and rip—there
study found that it’s one of carts around Target, it puts it goes.”
the top three reasons people stress on our spine, especially There’s also a lower-back-
go to the doctor (after skin in the lower back, or lumbar pain gender gap: Women are
region. Plus, we did our backs
no favors by inventing the
chair: Sitting tightens our hip
flexors and lower back,
weakens our legs and glutes,

FEELING GOOD
more likely to suffer than

men, especially after
menopause. This could be
partly due to estrogen loss,
which can make discs degrade
faster, and decreasing bone
density, which can raise the
risk of fractures.
But most noninjury-related
back pain can’t be chalked up
to a single cause, says Lillie
Rosenthal, DO, a New York
City–based physiatrist
(translation: a specialist in
physical medicine and
rehabilitation). “It’s usually a
matter of lifestyle things we
do or don’t do.” When we
neglect our well-being, one
negative tends to feed into
another. “Say you have a big
meeting and you’re stressed,
so you don’t get any sleep,
which is when the body
repairs itself,” Rosenthal says.
“And if you’re tired, you may
not have enough energy to The first line of defense is weaken your core muscles,
exercise, which is essential for to treat back pain with cold which are essential for spinal
healthy joints and circulation. and/or hot compresses. “The stability.
Instead of moving, you sit, traditional advice is to apply And while it’s difficult,
which leaves the muscles cold early to help bring down especially when you’re
tighter. Plus, being inactive inflammation, but use nursing tender lumbar
may increase your tension whichever one feels better to muscles, try to move
and stress, and so on. It’s a you,” Freedman says. Also normally. “A lot of people with
vicious cycle.” take hot showers or baths back pain don’t move because
with Epsom salts. If you need they’re scared,” Rosenthal
more relief, try an anti- says. “Then, when they do
Help, I Hurt My Back! inflammatory medication, move, they’re in a bracing,
Here’s the good news: Your such as ibuprofen or protective stance, which
body generally knows how to naproxen. makes the muscles very tight,
heal itself. “Most back pain In most cases, remaining and they spasm, which only
resolves on its own,” active is key, even though that leads to more tension and
Freedman says. “It may take a may be the least appealing pain.” In general, experts
day or two. Or, if the pain was idea to you in the moment. As advise trying to go about your
triggered by a particularly back doctors like to say, life as usual—unless that
strenuous activity or an event motion is lotion. “Moving causes agony, which brings us
like a fall, it could be four to encourages circulation, to the next point.
six weeks.” carrying inflammatory
chemicals away from the
muscles and joints and
replacing them with healing
nutrients,” Kennedy says.
Being sedentary can also
74 R E A L S I M P L E
In most cases, remaining active is key.
As back doctors like to say, motion is lotion.
When Should I Get Help?
Moving encourages circulation, carrying
In certain situations, you don’t inflammatory chemicals away from the joints
want to wait to see if the and replacing them with healing nutrients.
problem goes away on its own.
Seek prompt medical attention
if you’re experiencing any of
the following:
The pain radiates down

your leg, or you have How Can I Prevent Pain?
numbness or tingling in Though humans seem
your legs. You may have destined for back pain, we
irritated or damaged the It’s been six weeks and can help ward off the misery
sciatic nerve, which runs you’re just not getting by—you guessed it—staying
from the lower back through better. If the pain is active, especially with weight-
the butt and legs, Rosenthal interfering with your life—it bearing exercises (moves that
says. You might need physical prevents you from doing make your body work against
therapy or other treatments. basic activities, or it happens gravity, such as planks) to
so often you’re constantly build strong bones and
Your lower back pain came reaching for compresses— strength-training exercises to
on abruptly, and you’re then it’s probably time to see build supportive muscles.
experiencing incontinence, your general practitioner, “Life is a strength-training
an inability to urinate, or who may refer you to a event,” Kennedy says. “If I
other bladder or bowel physical therapist or a advise a patient to pick up a
changes. These symptoms physiatrist, like Kennedy and 15-pound kettlebell, they’ll
could mean spinal cord issues. Rosenthal. “We try to treat look at me funny. But that’s
“Make an immediate the whole patient,” Rosenthal how you build up to carrying
appointment with your doctor says. “If somebody comes in around a 15-pound kid.”
or go to urgent care,” Kennedy with back pain, I’m asking, Simple lifestyle changes can
says. “Since other issues can ‘What’s your computer also help tremendously. “Get
also cause these symptoms, it situation like? What are you up every 30 minutes to move,”
takes an exam and a look at eating? What’s your stress Rosenthal says, even if you just
your medical history to level?’” You might need walk to the watercooler. She
determine the next steps.” physical therapy, an also recommends remaining
inflammation-fighting diet, hydrated (“When we’re
The pain wakes you up at pain relief treatments, or dehydrated, nothing in our
night. “We’re not talking mind-body techniques, such bodies works as well”), getting
about muscular pain or pain as meditation. The key, plenty of sleep, and, if you
that makes it hard to roll Rosenthal says, is to “find smoke, giving it up, as it
over,” Rosenthal says. “But if somebody who is curious and inhibits circulation and
it’s so bad that it’s regularly can figure it out with you.” oxygenation, which are
waking you, it could indicate essential for healing.
a fracture or a tumor on your “Back pain is miserable,”
spine. See your general Rosenthal says. Thankfully,
practitioner, who can refer she adds, “the body really
you to a specialist if needed.” wants to heal and be healthy,
and there’s so much we can
do to support it.” ■

P ROT E C T YO U R P E LV I C FLOOR
It supports vital organs, it stabilizes your
core—and it can help prevent, er, leaks.
Here’s an explainer on this key muscle group.
BY RO RY E VA N S
FEELING GOOD
W H E N YO U R E A D the words
“pelvic floor,” what
immediately comes to mind? symptom of pelvic organ
Dollars to doughnuts, you’re prolapse, in which the
thinking of Kegels. We get it. abdominal organs and tissues
The mysterious muscle group drop out of position and may
at the base of your private of the urethra, vagina, and protrude from the vagina.
parts tends to emerge now anus. “It not only supports About half of women older
and then as the Big Topic pelvic organs but helps with than 50 experience prolapse
book clubs, brunchers, and function in terms of urinary to some degree.
health gurus like to talk continence and control,” says
about. More often than not, Leslie M. Rickey, MD, MPH, a WHY IT HAPPENS
the conversation becomes an urogynecologist and associate Unsurprisingly, a weakened
unofficial lesson in squeezing professor of urology and pelvic floor often goes hand
your insides. While Kegels obstetrics, gynecology, and in tiny, miraculous hand with
can help (sometimes), there’s reproductive sciences at Yale childbirth. The pressure of
so much more to know about School of Medicine. These carrying around your little
pelvic floor health. And we muscles also form the base of beach ball for nine months,
really should learn: According your core, working with your combined with hormonal
to a study in the journal diaphragm, abs, and back changes that loosen
Obstetrics & Gynecology, a muscles to aid in stability and connective tissues in
quarter of women ages 20 balance. In short, the pelvic preparation for birth, can
and older experience some floor is essential to “your result in issues with the
disorder of the pelvic floor, body’s overall function, your pelvic floor, regardless of
which can cause a leaky comfort, and your whether the birth was vaginal
bladder, frequent urination, confidence,” says Meagan or via C-section.
difficulty with bowel Peeters-Gebler, a doctor of But even women who’ve
movements, pain, and other physical therapy and the never delivered a baby can
symptoms that can owner of Connected Core, a develop a weak pelvic floor. It
profoundly affect quality of physical therapy practice in may partly result simply from
life. (By the way, men also Appleton, Wisconsin. muscles weakening over time
have a pelvic floor, and When our pelvic floor due to age-related loss of
according to a 2016 study, becomes problematic, we’re muscle mass or to
16 percent have had a pelvic- likely experiencing one of two musculoskeletal issues, such
floor-related disorder, which extremes: Either the muscles as back or knee problems,
can lead to incontinence, are too weak or underactive which can lead to underuse of
problems with urinary (called a hypotonic pelvic the pelvic muscles. And
frequency, stool leakage, and floor), or they’re too tight or perimenopause and
sexual dysfunction.) overactive (a hypertonic menopause bring a decline in
Let’s start at the start. The pelvic floor). Both can be estrogen, weakening the
pelvic floor is a hammock-like managed. Here’s how. tissues of the vagina and
structure of muscles and urinary tract. Lower estrogen
tissues at the base of the levels also mean less blood
pelvis, stretching from the If Your Pelvic Floor flow and lubrication, which
pubic bone to the tailbone Is Too Weak… makes the tissues even more
and surrounding the openings You might have any of these fragile. “Women may
symptoms: incontinence experience more urinary
(urinary or bowel), reduced urgency, and the vagina may
sensation in the vagina, and
pressure and discomfort in
your crotch, pelvis, or lower
back. That pressure and
discomfort is a possible

FEELING GOOD
start to feel like sandpaper,”

Rickey says.
Lifestyle issues can
contribute too. The repeated
stress of high-impact exercise them incorrectly. In her
like running can strain the experience, Peeters-Gebler
pelvic floor. But before you says, this can mean “clenching
head for the couch, here’s the the butt, tucking the pelvis,
bad news: Sitting isn’t so great in your stomach and holding your breath, moving
either. “Lack of movement clenching your butt can keep your spine, and just working
reduces blood flow, which our your muscles contracted, way too hard.” The study
pelvic muscles need to work which compromises their found that women showed
well,” Peeters-Gebler says. elasticity and flexibility. “Any the most improvement when
“And if we’re not using proper muscle held in high tension they were given these
ergonomics to hold ourselves isn’t going through a range of instructions: “Squeeze the
in alignment—if we tend to motion or getting oxygenated vaginal muscles you use to
sprawl back in our chair with blood,” Peeters-Gebler says. hold your urine.” This helps
most of our weight resting on Also, chronic anxiety (even you pinpoint the muscles to
our tailbone—over time, the the fear of leakage) can lead contract—slightly. But
muscles can become weaker.” to muscle tension throughout Peeters-Gebler doesn’t
the body, including in the recommend starting and
pelvis. A not-fun fact: A line of stopping your actual stream of
If Your Pelvic Floor connective tissue called fascia pee, which disrupts the body’s
Is Too Tight… runs between the pelvic reflexes and could eventually
The symptom list includes muscles and jaw muscles; if make it difficult to fully empty
frequent urination, you feel pain and tension in your bladder. A better cue:
constipation, painful sex, and one area, you probably have it Imagine you’re sitting on a
burning in the pelvic area. in the other. “Connective marble, and tighten your
tissues, the nervous system, pelvic muscles as if they were
WHY IT HAPPENS Childbirth emotions, trauma—they’re all lifting the marble. Exhale as
can play a role here too. Scar intertwined,” Peeters-Gebler you lift, then pretend to gently
tissue from tearing or an points out. release the marble on the
episiotomy can restrict the inhale. Your practitioner can
mobility of the pelvic advise how long to perform
muscles, causing them to Support Your Floor Kegels—or whether you’re
tighten. The muscles can also Whether it’s too tight or too better off skipping them. “If
become overactive as a result weak, there are plenty of you’re experiencing urgency,
of pain (from periods, lower- helpful things to try. frequency, or discomfort, you
back issues, or pelvic injury), may need a different kind of
changes in bowel or bladder You’ve
T W E A K YO U R K E G E L S therapy, one that focuses on
function, and hemorrhoids, already heard the virtues of relaxing the muscles,” Rickey
Peeters-Gebler says. Kegels, the exercise that says. “I’d recommend seeing
Certain types of exercise— involves contracting and a pelvic-floor physical
for instance, weight lifting— releasing the pelvic floor. therapist.”
can also do damage. Even Kegels can strengthen weak
overly snug pants may be a muscles and help with Pilates,
W O R K YO U R C O R E
problem: Constantly sucking urinary leakage, but only if yoga, and barre can build
you do them properly. In a pelvic and core strength—but
2015 study, 83 percent of again, technique is key. “You
women said they practiced
Kegels regularly—but 23
percent of the Kegel
contingent were performing
78 RE AL SIMPLE
25 percent, which studies
have shown can improve
symptoms,” Rickey says.
E AT P L E N T Y O F F I B E R
People with tight muscles
might be more prone to
constipation, which is not
ideal (straining can gradually
weaken and damage the
pelvic floor). Get your fill of
fiber through whole-grain
breads and cereals, produce,
legumes, and nuts.
When to See a Specialist

If your symptoms are
interfering with your well-
being, consider visiting a
urologist or a physical
therapist who specializes in
pelvic health. An initial
physical therapy evaluation
should include a head-to-toe
should be breathing, and As for frequency, a normal assessment, Peeters-Gebler
contracting and relaxing the pee schedule is every three to says, with your provider
muscles,” Peeters-Gebler four hours, or slightly more looking at your posture and
says. If your session is a often in the morning if you alignment as well as doing
45-minute clench fest, “that’s drink caffeinated beverages. “an internal exam to assess
when something good turns Don’t hold your bladder for a the different layers of muscle,
into something detrimental.” long shift, because this can muscle tone, symmetry, and
lead to overstretching. On the any scar tissue.” Your
O B S E RV E G O O D P E E H A B I T S other hand, if you’re recovery plan might include
A tight pelvic floor can cause constantly running to the exercises or complementary
urgency and frequency even bathroom, reevaluate your therapies like acupuncture.
if there’s only a little urine in water intake. “I wouldn’t want One option for those with
your bladder. Sitting on the anyone to cut back too much, prolapse is a pessary, a device
toilet for a long time, but if you’re drinking 100 or inserted in the vagina to
especially if you’re straining 120 ounces a day, I might support the sagging organs
to go, puts pressure on the recommend reducing that by and tissues. Though gadgets
pelvic floor. If this sounds designed to improve the
familiar, resist the urge to sit pelvic floor—Kegel balls,
and wait for more pee, Rickey biofeedback devices, and
cautions: “I tell patients to more—are trending, your best
see what happens if they just bet is to consult a pro. ■
get up and leave—does the
urge go away?”

WH AT LO N G E V I T Y
E XP E RTS D O AT H O M E
Anti-aging doctors and researchers
share their own best habits
for living well and living long.
BY L I S A LO M BA R D I
W E M A RV E L at reports of
longevity breakthroughs on
the horizon, but sometimes
we just want to drill down to
the basics: What do we know That’s not a coincidence. One
right now that could actually of the most important
move the needle? longevity discoveries is that
One great way to find out is immune aging (called
to see what people who study inflammaging) is a major
longevity for a living actually driver of premature death and
do themselves. What, if disability, says Austin
anything, are they grabbing in Perlmutter, MD, internal I Reset My
the vitamin aisle? Putting in medicine physician and Sleep-Wake Cycle
their stir fry? Doing (or not coauthor, with his father, “I catch early rays of the sun to
doing) at the gym? David Perlmutter, MD, of reset my circadian rhythm, the
To suss it out, we grilled Brain Wash. “As we're looking body’s master clock that
MDs and researchers to at the principal drivers of regulates our hormones and
surface the small, specific aging at a cellular level, aging sleep. Having a regular
ways they stack the deck in of the immune system seems circadian rhythm allows for
their favor. From sipping a to be really important,” he hormones to be secreted at the
home brew of enhanced water explains. “So doing anything right times, helping us fall
to multitasking physical and we can to keep our immune asleep, stay asleep, and get
mental fitness, these little system from aging more good rest. While I’m out in the
moves could make a big rapidly has a big effect on sun, I do qigong, a movement
difference. You’ll notice that whether we age more rapidly.” practice that awakens our
many of their strategies are So if “not aging more
good for the immune system. rapidly” is on your goal list,
read on and borrow these
moves for staying healthy over
the long haul.
80 REAL SIMPLE
FEELING GOOD
I Condense My
Eating Hours
“I do 17 hours of fasting and
seven hours of eating a day.
One benefit, which is seen
more in men than women, is
weight loss. While there are
no clinical studies on
fasting’s effects on aging,
there are animal studies
supporting it.”
—NIR BARZILAI, MD, DIRECTOR OF
THE INSTITUTE FOR AGING
RESEARCH AT ALBERT EINSTEIN
COLLEGE OF MEDICINE
I Don’t Stick with

Crosswords
“It’s really important to keep
your mind engaged in new
ways. If I always do the
crosswords, then one day I’ll
try Sudoku or Connections.
Our brain is quite plastic, and
it’s forming new neural
connections, so we need to
keep stimulating it. But if
you’re constantly doing one
type of brain exercise, you’re
just stimulating one type of
pathway. Work on something
different, and you’ve
activated something new in
energy pathways, with a burst support the gut are good for your brain.”
of burpees.” longevity and overall health. —HEIDI TISSENBAUM, PHD,
—KIEN VUU, MD, FOUNDER OF VUU They are foods rich in fiber. A PROFESSOR OF MOLECULAR, CELL,
MD PERFORMANCE AND LONGEVITY study that just came out AND CANCER BIOLOGY AT UMASS
IN MANHATTAN BEACH, CALIFORNIA, looked at 3.5 million people, CHAN MEDICAL SCHOOL
AND AUTHOR OF THRIVE STATE and it showed more fiber
meant people were less likely
to die—up to 33 percent less I Keep Fish on My Dish
I Feed My Microbiome likely to die in certain people. “I follow a pescetarian diet.
“If you think about where the The way you get enough—25 You can be vegan and healthy,
body is taking in information to 30 grams a day—is just by but it’s very difficult for most
that’s going to influence eating a variety of plant- people, since it entails eating
every system in the body, it is based foods.” large amounts of beans, seeds,
through the gut microbiome. —AUSTIN PERLMUTTER, MD and nuts. Eating lots of
We’re still early on in legumes as your only source of
understanding: Is it a specific protein can lead to deficiencies
probiotic microbe we should in several amino acids.
be eating more of? But what Including fish in my diet not
we know already is foods that only makes it easier but

FEELING GOOD
provides the amino acids

lacking in the plant-based diet,
as well as the essential fatty
acids and important vitamins.
My favorite fish is sardines.”
—VALTER LONGO, MD, DIRECTOR OF
THE LONGEVITY INSTITUTE AT THE
UNIVERSITY OF SOUTHERN
CALIFORNIA’S LEONARD DAVIS
SCHOOL OF GERONTOLOGY
I’m Trying an Anti-Aging

Medication
“I take metformin. It’s what is
considered a ‘gerotherapeutic’
that targets all the hallmarks
of aging. There’s compelling
evidence it has beneficial
effects against several crucial
pathways in the aging process.” linked to non-Hodgkin's I Spike My First Glass of
—N. B. lymphoma. Organic is pricey, Water Each Day
but bad health is pricier.” “I start each day with a
—MARTHA H. HOWARD, MD, concoction of water, zesty
I Drink Filtered Tap INTEGRATIVE MEDICINE PHYSICIAN lemon, and pink Himalayan
Water—Not Bottled AND AUTHOR OF ALIVE AND WELL: or Celtic sea salt. The
“I’m trained in integrative YOUR SURVIVAL GUIDE FOR THE electrolytes/salts are good for
and traditional Chinese HEALTHCARE APOCALYPSE hydrating and necessary for
medicine, TCM. Historically, cellular hydration. Water is
in TCM, the doctor got paid an essential medium for the
monthly when you were well, I Choose Bitter Extra space between cells as well
but when you’d come in sick, Virgin Olive Oil as within our cells. The water
they didn’t get paid until you “Polyphenols—antioxidants content in the spaces allows
were well again. The focus is in plant foods—may have for enzymatic reactions and
on prevention. I really believe important effects on our protein-protein interactions
longevity is a matter of doing aging. People who eat more to function more efficiently,
the positive and avoiding the foods containing polyphenols so it is very important for
negative, because we are tend to live longer and have our health and longevity.”
surrounded by many things lower rates of a variety of —K. V.
that are literal poisons. I don’t chronic diseases. Polyphenols
drink water from plastic also function as prebiotics,
bottles; I have reverse feeding our good bacteria. I Swear by Fresh Herbs
osmosis on my tap. I also They’re in colorful foods like “When people talk about the
always eat organic. The berries and turmeric, coffee, Mediterranean diet, one thing
pesticide Roundup is sprayed and wine. Extra virgin olive that always gets overlooked is
on certain crops and has been oil is really rich in that people in this region eat
polyphenols; that’s why a a lot of fresh herbs. I use
good olive oil tastes bitter. So
make sure your olive oil
tastes at least a little bitter!”
–A. P.
82 REAL SIMPLE
fresh basil and oregano in my
organic tomato sauce. Buying
jarred organic tomato sauce produce immune molecules
is not the same thing.” called myokines. These are
—M. H. basically muscle-derived
I Get My Hills In signaling molecules that can
“People from the Blue Zones decrease inflammation, so I
I Avoid Hidden Sleep [regions where the people think that’s really important to
Disturbances tend to live longer] go up and do regularly.”
“Interestingly, being exposed down a lot of steps. It’s hilly —A. P.
to noise in the bedroom can where they live. So I take the
actually decrease the quality stairs. And I do a good
of your sleep—even if you amount of combination I Take Vitamin D
don’t wake up. And cardio, just getting my heart Every Day
specifically, it’ll do this in the rate up, but the benefit for “Most people should take a vi-
second half of the night, longevity is compounded tamin D supplement. A lot of
because you’re not sleeping as when you combine it with us—particularly in our north-
deeply then. So we have a something that requires ern climate in the States—are
white noise machine, and I cognitive strain. I’ll do walking around D-deficient.
find it very helpful.” the treadmill on an incline And I take magnesium [good
—A. P. while playing solitaire. for sleep] and calcium at
I also like pickleball.” night. But they often give peo-
—A. P. ple too-high doses of calcium.
I Look for This on Labels You only absorb 500 mg a day.
“I stopped adding sugar to my For older men in particular,
morning coffee. I drink it I Eat Breakfast and Skip excess calcium is converted
black. Sugar is inflammatory, This Meal Instead to calcium deposits on their
and it’s in almost everything “To maintain a normal arteries and bones.”
packaged we eat. I eat a weight, I skip lunch Monday —M. H.
low-sugar diet.” through Friday. Skipping
—H.T. lunch five days a week allows
for an additional fasting I Walk My Dog
period during the day without “I love my miniature
I Do Gratitude the need to skip breakfast dachshund, Brady. He’s an
Meditations [which is associated with amazing source of joy. An
“Throughout the day, I do increased mortality].” interesting study came out
micro meditations. With each —V. L. recently showing that pet
breath—inhale for four, hold owners had a lower chance
for seven, exhale for eight—I of developing Alzheimer’s.
reflect on life's treasures, which I Don’t Skimp on Squats And there are a couple of
for me include my parents still “I focus on lower-body important pathways pets may
being alive; the evolving exercises—basically squats— activate to keep us healthy.
relationship I get to develop because there’s some really One is that they seem to
with my partner; my beautiful interesting research coming out be de-stressing. Pets also
daughter; my beautiful bonus about how when you activate provide companionship, and
daughter; my Labradoodle, large muscle groups, you one of the key trends in
who is always willing to share longevity research is that the
love even when I’m stressed— strength of our connections
the list goes on.” predicts the duration and
—K. V. quality of our lives.” —A.P. ■

84 REAL SIMPLE
FEELING GOOD
SU P E RSTA R SAL MON

Thanks to loads of healthy omega-3s,
salmon is a standout for your
heart, brain, and skin. Upgrade
tonight’s dinner with one of these
simple flavor-packed takes.
BY L I Z Z Y B R I S K I N
C u r r i e d C o co n u t -
Salmon Soup
ACTIVE TIME 20 MINUTES
TOTAL TIME 45 MINUTES
SERVES 4
HEAT oil in a large pot or Dutch
1 Tbsp. neutral cooking oil oven over medium-low. Add
(such as canola) shallot, ginger, garlic, and curry
¼ cup thinly sliced shallot paste; cook, stirring often,
1 Tbsp. minced fresh ginger until shallot is softened, 2 to 3
3 cloves garlic, minced minutes. Add broth and coconut
2 Tbsp. red curry paste milk. Bring to a simmer. Reduce
4 cups lower-sodium chicken heat to low and cover; simmer,
broth stirring occasionally, for 20
1 15.5-oz. can full-fat minutes.
coconut milk STIR in salmon, bok choy, and
1 lb. skinless salmon fillets, mushrooms. Bring to a simmer
cut into 2-in. pieces over medium. Reduce heat to
4 small heads baby bok choy, low; simmer, uncovered, stirring
root ends trimmed, occasionally, until salmon is just
quartered cooked through, about 5 min-
8 oz. sliced white button utes. Remove from heat.
mushrooms (about 2¼ STIR in fish sauce, lime juice,
cups) sugar, and salt. Serve soup
2 Tbsp. fish sauce topped with basil, with lime
2 Tbsp. fresh lime juice, plus wedges on the side.
wedges for serving
2 tsp. granulated sugar
1 tsp. kosher salt
½ cup fresh basil leaves

This brunch
idea has it all—golden
puff pastry, scallion-
studded crème fraîche,
runny eggs, and curls
of smoked salmon.
FEELING GOOD
E g g & S m o ke d
S a l m o n Ta r t

SERVES 4
2 large scallions
1/3 cup crème fraîche
½ tsp. kosher salt, plus more
for eggs
½ tsp. freshly ground black
pepper, plus more for eggs
5 large eggs
1 sheet frozen puff pastry
(from a 17.3-oz. pkg.),
thawed
All-purpose flour, for work
surface
4 oz. thinly sliced smoked
salmon
Spice-rubbed
salmon is topped
PREHEAT oven to 425°F. Finely with a zingy, citrusy
chop white and light green parts salsa for nourishing
of scallions. Slice dark green tacos that are still
tops; reserve. Stir together white S a l m o n Ta co s w i t h simple enough for a
weeknight.
and light green scallion parts, Grapefruit Salsa
crème fraîche, salt, and pepper
in a small bowl.
WHISK 1 egg in a small bowl. Roll
puff pastry into an 11-inch square PAT salmon dry. Stir together
SERVES 6
on a lightly floured work surface. cumin, paprika, ¾ teaspoon
Transfer to a baking sheet lined salt, and crushed red pepper in a
4 6-oz. skin-on salmon fillets
with parchment paper. Fold over small bowl. Sprinkle mixture on
¾ tsp. ground cumin
½ inch of pastry on each edge flesh sides of fillets.
¾ tsp. smoked paprika
to make a raised border. Using HEAT a large cast-iron skillet over
1¼ tsp. kosher salt, divided
a sharp knife, trim off ¼ inch of medium-high; add oil. When oil
½ tsp. crushed red pepper
pastry on all 4 sides and lightly is hot, carefully place salmon in
2 Tbsp. olive oil
score pastry along border. Poke skillet, skin side down. Reduce
1 medium avocado, chopped
holes all over pastry interior with heat to medium and gently press
1 large grapefruit, peeled,
a fork. Brush with beaten egg. each fillet with a spatula to flat-
sliced into sections over
BAKE until puffed and golden
a bowl and chopped into ten. Cook until salmon is opaque
brown, 10 to 12 minutes. Let cool ¾ of the way up sides, 6 to 7
½-in. pieces, juice reserved
for 10 minutes. minutes. Flip and cook until just
½ cup chopped fresh cilantro
SPREAD crème fraîche mixture
3 scallions, thinly sliced cooked through, 1 to 2 minutes.
over interior of cooled pastry, STIR together avocado, grape-
1 jalapeño, finely chopped
gently pressing down if pastry fruit, grapefruit juice, cilantro,
12 6- to 8-in. corn tortillas,
is puffed. Crack remaining 4 scallions, jalapeño, and the
warmed
eggs onto tart, 1 in each corner. remaining ½ teaspoon salt in a
Sour cream, for serving
Sprinkle eggs lightly with salt medium bowl.
(optional)
and pepper. Bake until egg BREAK salmon into large pieces
whites are fully set and yolks are and serve on tortillas with
still runny, 12 to 15 minutes. grapefruit salsa and, if using,
PLACE smoked salmon around
sour cream.
eggs. Garnish with reserved scal-
lion tops.

FEELING GOOD
Beet-Cured Salmon
TOTAL TIME 48 HOURS,
20 MINUTES
(INCLUDES CURING)
SERVES 6
2 tsp. black peppercorns

1 tsp. coriander seeds
2 cups peeled and grated raw
beet (from 1 large beet)
1 cup kosher salt
½ cup granulated sugar
1 bunch fresh dill, stemmed
and finely chopped, divided
1 tsp. lemon zest
1½ lb. skin-on salmon fillet,
about 2 in. thick, pinbones
removed
Thinly sliced pumpernickel
or rye bread, cream cheese,
and lemon wedges, for
serving
PLACE peppercorns and cori-

Raid your ander seeds in a zip-top plastic
pantry and turn a few
bag. Use something heavy, such
tins of flaky canned
salmon into juicy as a can or meat mallet (flat side
herb-infused burgers. down), to lightly crush them.
Salmon Burgers You’ll have a heart- Transfer to a large mixing bowl.
healthy meal in 20 Stir in beet, salt, sugar, most of
with Pesto Cream minutes flat. dill, and lemon zest.
S a u ce
LINE a 13-by-9-inch baking dish
ACTIVE TIME 20 MINUTES with a large sheet of plastic wrap.
TOTAL TIME 20 MINUTES Use a spoon or silicone spatula
SERVES 4 to spread about 1/3 of beet mix-
ture evenly on bottom of dish.
3 6-oz. cans salmon, drained Place salmon on top, skin side
½ cup panko FLAKE salmon with a fork into down. Top salmon evenly with
1 large egg small pieces in a medium remaining beet mixture.
2 Tbsp. fresh lemon juice bowl. Stir in panko, egg, lemon COVER dish tightly with plastic
1½ tsp. dried basil juice, basil, salt, pepper, and 2 wrap, directly touching salmon.
½ tsp. kosher salt tablespoons of the mayonnaise. Place another 13-by-9-inch
½ tsp. freshly ground black Shape salmon mixture into 4 baking dish (or similar) on top.
pepper (3-inch) patties. Weigh it down with cans or a
6 Tbsp. mayonnaise, divided HEAT the oil in a large skillet heavy object. Refrigerate for 2
1 Tbsp. olive oil over medium. Add the patties; to 3 days.
3 Tbsp. refrigerated basil cook until golden brown, about UNWRAP salmon and scrape off
pesto (such as Gotham 3 minutes per side. Transfer to a excess beet mixture. Thinly slice
Greens or Rana) towel-lined plate. salmon, discarding skin. Serve
4 brioche buns, toasted MEANWHILE , stir together pesto on bread with cream cheese and
1 medium beefsteak tomato, and remaining ¼ cup mayon- lemon wedges. Garnish with
sliced into 4 slices naise in a medium bowl. remaining dill.
1 cup baby arugula SPREAD pesto mixture on tops
and bottoms of buns. Place a
salmon patty on each bottom
bun, then layer with a tomato
slice, arugula, and bun top.
88 REAL SIMPLE
More than
just a cool brunch
trick, these colorful
salmon ribbons
have an earthy flavor
that makes
a splash.
P U S H YO U RSE L F
( I N A GO OD WAY )
Making your body a little
uncomfortable can be great
for you—if you do it right.
BY J E SS I C A M I GA L A
OR MOST OF US, the word “stress” brings

to mind the teeth-grinding agita that
overtakes us in a traffic jam or during a
panicky day at the office. We consider it
our health enemy, right along with
smoking, sitting, and sugar. But stress
can be positive, say some wellness-
minded types who embrace hormetic stress.
Hor-what? It’s basically a way to push yourself out of
your comfort zone in order to get stronger, biologically
speaking. (Hormesis, from the Greek word for “excite,”
refers to a process in which a small dose of something
harmful may have a beneficial effect.) By gently
subjecting the body to mild discomfort—cold, heat,
spurts of intense activity, limited fasting—followed by
recovery, we can promote resilience, metabolic health,
and longevity. The idea has been gaining popularity,
which is why you may have seen Harry Styles sitting in
an ice bath on Instagram a few years ago.
Though the practice might sound a bit out there, the
science seems promising, says Ryo Sanabria, PhD, an
assistant professor of gerontology at the USC Leonard
90 REAL SIMPLE
FEELING GOOD
Davis School of Gerontology, who studies the link at less risk of disease. Think of what happens when you
between stress and aging. “Researchers have started to lift weights: You get tiny tears in your muscles that might
see that low-grade stress that’s not damaging to the body not feel so good the next day, but when they eventually
can be beneficial,” he says. “It causes an adaptive heal, you’re ready for heavier dumbbells.
response of cells and organisms.” While research into the practice is in its early days, it
How it works: Encountering stressors activates the might be worth trying as a way to help improve your
secretion of cortisol and adrenaline, which leads to immunity. (Just talk to your doctor first, especially if you
increased heart rate and blood pressure. In cases of have a heart condition or other chronic medical issues.)
chronic stress (the kind that simmers inside us long Here are four ways to put your body through the wringer,
term), a prolonged bodily response can be harmful. With in the right way.
hormetic stress, however, we rest and recover quickly,
leaving us potentially more resilient to future stress and
Cold Water Exposure
W H AT I T I S Yikes! If you’ve ever unintentionally
stepped into a chilly shower, you may have gotten an
unpleasant shock. Well, some people are doing this on
purpose—putting not only their toes but their entire
92 REAL SIMPLE
Though an ice bath may not sound like a
post-workout treat, it can help with joint and
muscle recovery. An ice plunge may also be
a mood booster, flooding your body with
“happy” chemicals like dopamine and serotonin.
body in water that’s below 60°F, with experienced

bathers going as low as 40°F. Cold showers, polar bear
plunges, and icy swims are among the most popular
ways to trigger good stress right now. For a real flex,
you could even have a cold tub installed in your house
or yard: Some humble models that look like gigantic thermometer comes in handy here). It’s fine if a
buckets cost $100 or less. 30-second dip is all you can handle at first, though the
ideal soak time is between two and 10 minutes,
P OTENTIAL PERKS Exposing the body to cold activates Holland says. Cautionary note: Cold immersion causes
our thermoregulation as we try to maintain our internal your heart rate and blood pressure to increase rapidly
temperature, explains Molly Maloof, MD, author of The (and potentially dangerously), so again, check with your
Spark Factor: The Secret to Supercharging Energy, doctor first. And start slow.
Becoming Resilient, and Feeling Better Than Ever. “In
the process, we release certain hormones and proteins
that help improve cardiovascular function, immune Heat Therapy
response, and cellular repair,” she says. “It also You’ve probably already done this one if
W H AT I T I S
enhances circulation and metabolism.” you’ve ever soaked in a hot tub or sat in a sauna or
And though an ice bath might not sound like a steam room. You may have felt relaxed, but your body
postworkout treat, it can help with joint and muscle was actually undergoing hormetic stress.
recovery, says Thomas M. Holland, MD, a clinician and
researcher at the Rush Institute for Healthy Aging in P OTENTIAL PERKS Heat therapy works much like cold
Chicago. “Cold decreases inflammation and causes therapy—just in reverse. As your thermoregulation
vasoconstriction,” a narrowing of the blood vessels that system lowers your core temperature, you experience
may help the body rid itself of lactic acid and other vasodilation, an expansion of the blood vessels, which
waste products that contribute to muscle soreness, he increases circulation, Holland explains. The greater
explains. An ice plunge may also be a mood booster, blood flow provides a rush of oxygen and nutrients to
flooding your body with “happy” chemicals like tissues, soothing sore or stiff joints, he says. Your heart
dopamine and serotonin. One Czech study found that also has to work harder to support this extra blood flow
subjects immersed in a 57°F bath enjoyed a 250 percent (more good stress).
increase in dopamine. Heat therapy is currently being considered for
treatment of neurodegenerative diseases, such as
Start with 30-second cold spurts in your
T RY I T Alzheimer’s, Sanabria adds. “When cells get stressed,
shower, working your way up to two minutes, Maloof certain genes turn on like switches,” he says. So if you’re
recommends. If you want to try an ice bath, the water hot on a 100°F day, genes that protect the body from
should be between 50°F and 59°F (a baby-bath heat will turn on. Surprisingly, the switches that relieve
heat stress may also help the brain clear away proteins
that harm its cells.
Sit in a sauna or steam room for 20 minutes a

T RY I T
few days a week, Maloof suggests. Or soak in a hot tub.
No access? Crank your shower to its hottest setting, put

FEELING GOOD
HIIT, which alternates short bursts of activity

with periods of rest, is great for muscle
strength and endurance—possibly better than
traditional cardio, according to research.
a rolled towel under the bathroom door to trap heat,

and enjoy a DIY steam. Saunas and hot tubs can bring
down your blood pressure, so if yours is already low,
ask your doc if this is OK to try. And drink plenty of
water before, during, and after to replenish the fluids
you’ll lose with all that sweating. If you feel any Talk to your doctor if you’re taking medications that
weirdness—dizziness, confusion, tunnel vision—move affect blood pressure or heart rate, Holland says. And
to room temp immediately or get medical care. pay attention to your body. Breathing hard is one thing,
but feeling close to passing out is another.
High-Intensity Interval Training

Known as HIIT, this workout approach
W H AT I T I S Intermittent Fasting
alternates short bursts of intense exercise with periods This eating strategy, called IF for short,
W H AT I T I S
of rest. You may think of it as a jock workout, but any involves limiting your daily food intake to a specific
exercise program, such as walking or biking, can window of time. While there are many ways to do IF,
become a HIIT routine. the 16:8 model is a popular one: You fast for 16 hours
(you’re ideally sleeping for about half of that time
P OTENTIAL PERKS The fast-and-slow process is great anyway) and eat your meals and snacks during the
for muscle strength and endurance—possibly better than remaining eight. You can choose whatever eight-hour
traditional cardio, suggests a recent meta-analysis of 19 window you prefer; many people skip breakfast, eat
studies in the International Journal of Environmental lunch around noon, and finish dinner by 8 p.m.
Research and Public Health. “HIIT stresses the
cardiovascular and musculoskeletal systems, leading to P OTENTIAL PERKS IF can help with weight loss, if that’s
adaptations that improve endurance, strength, and your goal, but it has other benefits too, such as lowering
metabolic efficiency,” Maloof says. The intensity of HIIT insulin resistance and reducing blood pressure and
also sends your heart rate soaring and burns through cholesterol levels, says Krista Varady, PhD, a professor
your blood sugar, Holland notes. of nutrition at the University of Illinois Chicago. It’s
also said to help quash inflammation, which could help
T RY I TStart slow, with a 1:3 ratio of bursts and breaks reduce your risk of chronic conditions like diabetes and
(for instance, 15 seconds of intense activity followed by heart disease, but more studies need to be done.
45 seconds of rest) for 15 or 20 minutes total, Holland
says. The intense activity could be walking extra T RY I TEase into IF by doing it for a day or two. No one
briskly, as long as you get your heart pumping. wants to be hangry, so to stay satiated during your
Incorporate HIIT into your routine once a week, Maloof fasting period, your best bet is to go low-carb and
says; any more can be too much for a beginner’s body. consume plenty of fat and protein during your eight-
hour eating window. If you have a history of an eating
disorder, IF is likely not safe for you. And anyone with
diabetes should check with their doctor to see if they
need to adjust their medication schedule. Last, as
always, don’t forget to stay hydrated. Water can help
with chronic stress too. ■
94 RE AL SIMPLE
Editor in Chief Lauren Ianotti
Creative Director Phoebe Flynn Rich
Executive Editor Lisa Freedman
Managing Editor Tara Cox
Photo Director Muzam Agha
Features Director Amy Maclin
Home Director Erica Finamore
The Guide to Aging Well

Vice President, Editor in Chief Kostya Kennedy Photo and
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Senior Photo Editor C. Tiffany Lee
Illustration Credits
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Editor Lisa Lombardi
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P OW E R U P YO U R M O RN I N GS
Anti-Inflammatory 11/2 cups unsweetened fruit puree (pitaya)

soy milk Pinch of kosher salt
Smoothie 1/2 cup plain whole-milk 2 tsp. agave nectar or honey
ACTIVE TIME 5 MINUTES Greek yogurt (optional)
TOTAL TIME 5 MINUTES 1 small (2 oz.) refrigerated
SERVES 2 cooked beet (such as Love COMBINE all ingredients in
Beets or Melissa’s), a blender, starting with soy
quartered (about 1/4 cup) milk and yogurt. Process until
1 cup frozen raspberries smooth, about 1 minute.
1 (3.5-oz.) pkg. frozen dragon
96 RE AL SIMPLE
LIVE LONGER , LIVE BETTER
It’s fun and simple: Easy lifestyle adjustments can lead to a sharper mind
and healthier body, on the way to many more birthdays.

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SPECIAL EDITION

A Healthier, Happier Life

4 Who Becomes a 52 Say Cheese

Y G R A N D FAT H E R was 90 when

THE GUIDE TO AGING WELL 5

A common trait of super-agers: resilience. Many have

Healthy habits matter a lot, too

THE GUIDE TO AGING WELL 7

THE GUIDE TO AGING WELL 9

THE GUIDE TO AGING WELL 11

Regular exercise is one of the most critical factors

called the MIND (Mediterranean-DASH Intervention for

Medically reviewed by Samina Ahmed Jauregui, PsyD

THE GUIDE TO AGING WELL 13

THE GUIDE TO AGING WELL 15

your body senses its utility.

THE GUIDE TO AGING WELL 17

THE GUIDE TO AGING WELL 19

injury, thyroid problems, and

THE GUIDE TO AGING WELL 21

All types of nuts are fair game, so you’ll have plenty to

THE GUIDE TO AGING WELL 25

80 percent of the time, that

THE GUIDE TO AGING WELL 27

THE GUIDE TO AGING WELL 29

Mental Fatigue Fix

THE GUIDE TO AGING WELL 31

WHEN MY KIDS were little,

THE GUIDE TO AGING WELL 33

other group was instructed to

THE GUIDE TO AGING WELL 35

THE GUIDE TO AGING WELL 37

review in the International

THE GUIDE TO AGING WELL 39

In terms of anti-aging, the

THE GUIDE TO AGING WELL 43

skin-friendly ingredient is A fan favorite in the Jojoba Oil

Retinol increases the rate at which your

THE GUIDE TO AGING WELL 45

routine. Prevention can make

THE GUIDE TO AGING WELL 47

THE GUIDE TO AGING WELL 49

THE GUIDE TO AGING WELL 51

R+Co Bright Shadows Root

LO OSEN THE ST YLE “The

THE GUIDE TO AGING WELL 53

Get Comfortable D ON’T HOLD ANY THING

THE GUIDE TO AGING WELL 55

SOM E DAY YO U ’ R E going

and energetic. then rest for 60 seconds.

slightly wider than hip

for a bonus, work to keep your

THE GUIDE TO AGING WELL 61

THE GUIDE TO AGING WELL 65

To help minimize daily brain drain, automate some of

THE GUIDE TO AGING WELL 69

professor in the department of recreation, parks, and

THE GUIDE TO AGING WELL 71

THE GUIDE TO AGING WELL 73