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Look and FeeL 10 Years Youngertoday!

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Contents9 Real Makeup Rules for Real Women 4

3 Steps to Self-Massage 8

20 Tiny Ways to Get Healthier Today 11

Relax with Gentle Yoga 15

Slash Pain in Minutes 20

Get in Shape in Just Minutes a Day 23

Today Is the First Day of the Rest of Your LifeMake today the day you decide to take charge of how you look and feel. Some of the information that follows is pretty much instantaneous—makeup tricks that brighten your complexion and minimize dark under-eye circles, for example. other tips put you on the road to a healthier life just by informing your choices throughout the day. and finally, you’ll learn how you can improve the way you feel right now, using meditation and exercise to eliminate pain in minutes. So turn the page and get started!

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Premium editor: Krissa Y. Strauss • Project manager: Laura Mory

Layout designer: Maureen Logan • Photo editor: Stephanie Smith Photography: Claire Benoist: p. 4; Masterfile: p. 5; Bananastock: pp. 6, 7, 12; Pearl Veldwijk:

Thomas Macdonald/Rodale: pp. 21 (top), 24–31; Veer: p. 23

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Real Makeup Rules

fOR RealWomenWhen the products of your past areno longer working, it’s not that you’ve lost

your touch; you just need a new set of rules to fit

your face today. And thanks to new products and

technology developed specifically for older skin,

there’s never been a better time for a little tune-up.

1. Start with a good foundation.After the age of 40, skin becomes thinner, making your complexion a bit duller and paler. “Foundation can add back color and depth,” says New York City–based makeup artist Sandy Linter. As we start to ap-proach menopause, estrogen levels drop, which makes skin drier, so hydrating liquid formulas are best, says Natasha Mesinkovska, a derma-tologist at Cleveland Clinic.

2. Make your brows wow.“We associate full, defined brows with youth because everyone’s brows are fuller when they’re younger,” says Linter. But they get sparser and can fade over time. Powder fills in thin areas and pumps up fading color, but if you have bald spots in your brows, use a pencil first, then apply powder on top for more coverage.

natural and HealtHyEileen, 52, says, “I’ve always had a minimal-ist approach to beauty, focused on exercise, eating well, and a posi-tive outlook. Now, in my 50s, I need a bit more to feel polished.”

Focus on tHe eyesMaria, 46, says, “My eyes have always been my best feature, but curling my lashes and using a lengthen-ing mascara really make you notice them, not my dark circles.”

Keep experimentingEmily, 42, says, “Makeup makes me feel younger, and I have fun experi-menting, changing my routine as I age. One of the best new things I’ve tried is using eye primer so my shadow stays put.”

3. Tone up.Consider yellows and golds the universal founda-tion undertones of youth. “They’re warming colors,” giving skin a more youthful appear-ance, says Jeannette Graf, assistant clini-cal professor of der-matology at Mount Sinai Hospital. Broken capillaries also start to pop up more often in aging skin, and yellow or golden undertones can help balance out that redness.

4. Embrace brights.When you were a kid, your cheeks had a permanent rosy glow. “But

http://www.prevention.com


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with age, the cheeks lose that flush because blood circulation to the skin becomes less active,” says Graf. That means you can get away with using bolder shades that you may have shied away from before. Warm, bright tones like peaches and pinks flatter aging skin better than dusty, muted colors, which offer little contrast against your natural tone.

5. Go glossy.Ultraviolet light, along with natural aging, causes the collagen in lips to

break down, which is why they tend to shrink and get dry with age. But a little bit of gloss can give them the appearance of hydration and plumpness. Apply a matte lipstick first to prevent feathering, and follow up with a couple of dabs of gloss in the centermost part of your pout.

6. Flaunt your cheekbones.You’re starting to lose layers of superficial fat just beneath the

surface of your skin, but that can be a good thing. “After 40, your cheek-bones start to reveal themselves,” says Linter. She recommends playing them up by applying blush along the tops of the cheekbones instead of just on the apples of your cheeks. If your cheekbones haven’t quite started to pop, add a sweep of bronzer just un-derneath to make them stand out.

7. Prep your lids.Your eyelids can shrink as the skin above them starts to droop, and “smaller eyelids get warmer,” says Linter. That means you’re at greater risk of hav-ing your eye shadow slide off. Eye primer will prevent a makeup

meltdown, keep it from settling into fine lines and wrinkles, and mask imperfections like veins and age spots, which become more obvious as eyelid skin thins.

8. Pick mascaras that curl.Thickening, volumizing formu-las sound good in theory, but on older lashes, which tend to be thinner and lighter, they’re just added weight. So start by using an eyelash curler and then apply a curling, lengthening mascara. Wiggle the wand at the base and push up as you apply for even more lift.

9. Be strategic with powder.A few finishing sweeps help makeup stay put, and the newest formulas are translucent instead of ultramattifying. “Powder becomes a mistake only if you make your whole face shine-free,” says Linter. So apply it to the nose, forehead, and chin, avoiding cheeks and the under-eye area, where it can cake and settle into fine lines.


LOOk ANd FEEL 10 years younger TOdAY 9 8 PREVENTION.COM

StepS TO

Self-MassageForget the pricey spa facials and full-body wraps.

Give yourself head-to-toe glow

in a few minutes a day.

Scalp, facial, and body massages enhance circulation, giving your cells the oxygen and nutrients they need to regenerate and shine.

STEP 1

Scrub Your ScalpImproving circulation to the follicles is one of your best bets for keeping the hair on your head healthy, and scalp massage can help, says Rob Danoff, program director of the com-bined Family Medicine–Emergency Medicine residency program at Aria Health in Philadelphia.

WHy it WorKsScalp massage gives crucial cellular functions (like absorbing nutrients and eliminating waste such as car-bon dioxide) a little kick in the pants.

1

2

3

8

6

7

4

9

10

11

12

4

3

15 5

6

97

11

8

try it at Home1. While shampooing, use your fin-gertips to apply light, steady pressure along the center of your scalp, right where your middle part would fall.2. Continue for 3 to 5 minutes, then rinse.

STEP 2

Do AcupressureAccording to the traditional Chinese medicine practice of acupressure, pressing specific spots on your face can clear blockages, leading to radi-ant skin, says Injae Choe, a licensed massage and acupressure therapist in New York City.

WHy it WorKsPutting pressure on your facial mus-cles forces them to contract and re-

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lease, getting your blood pumping in the same way a biceps curl would, says Jamé Heskett, a women’s health specialist and med-ical director of Wellpath in New York City.

try it at HomeUse the tips of your index fingers to work on acupoints 1 through 12 (shown on p. 9), in order. Use light pressure and hold gently for up to 30 seconds per point. Repeat as often as desired throughout the day or right before bed. Only have a second? Focus on point 9—it’s long been tied to a brightening ef-fect on the complexion.

STEP 3

Dry-Brush Your Whole BodyYour skin below the neck needs love, too. If you do this total-body routine once a day, it will make a huge difference in your circula-tion, Heskett says.

WHy it WorKsWorking a firm-bristle brush over your entire body encourages proper blood flow.

try it at Home1. Before your next shower, grab a dry brush and start at the tops of your feet, working your way up your body and brushing with long, straight strokes in the direction of your heart, keeping the pressure light.2. Each stroke should take 2 seconds, and you’ll only need about four strokes per section of your body.3. Skip your neck, décolletage, and face—the thin skin there is too delicate for this kind of brushing.

Tiny Ways TO GET

HEAlTHiER Today

Use these easy tips to feel absolutely great!

There isn’t one time suck in the bunch.

6 a.m.

Have coffee.Women who drink at least four cups a day have a 20% lower risk of depres-sion, a 65% lower risk of late-in-life dementia, and, per the most recent research, a 21% less likelihood of developing tinnitus, of all things.

6:20 a.m.

Check the sound.If you work out with headphones, set the volume to less than 60% of max. Studies show that consistent exposure to sounds above 100 decibels (normal conversation is 60 dB) can leave you with a permanent “Huh?” reflex.

7 a.m.

Take your daily bugs.People who regularly supplement with probi-otics report fewer cold symptoms and faster recoveries, per research. (The pills will also help you digest breakfast.) Try a supplement with at least 1 billion colony-forming units of either

6:15 a.m.

Shiver for more burn.Exercising in temps between 62° and

65°f (whether you turn down the ther-

mostat or venture outdoors for your

workout) activates brown fat, a meta-

bolically active type of fat that cranks

up calorie burn and helps your body

regulate insulin, lowering diabetes risk,

says George King, the chief scientific of-

ficer at Joslin Diabetes Center in Boston.



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Lactobacillus rhamnosus GG or Bifido-bacterium animalis ssp. lactis BB-12. Culturelle is a brand to try.

7:10 a.m.

Just go.Visit the bathroom, even if it means being a few minutes late for work. When poop sits in your colon, it becomes drier and harder, and that can plug you up, which causes pain (not to mention a pretty foul mood), says Alex Ky, associate professor of surgery at Mount Sinai Hospital in New York City.

10:45 a.m.

Peek at your pee.It should be pale yellow to clear. If it’s not, drink more water. Researchers at the University of Connecticut found that even mild dehydration zaps en-ergy and lowers concentration among otherwise healthy women.

11:40 a.m.

Hop 10 times.In a Brigham Young University study, women ages 25 to 50 who jumped 10 times twice daily upped their hip-bone density after 16 weeks.

2:15 p.m.

Don’t stifle that yawn.It will help cool your brain, which in turn improves alertness and perfor-mance, according to research from the University of Vienna in Austria.

3:30 p.m.

Scroll through animal photo bombs.Or watch Zach Galifianakis insult “Bradley Pitts” or whatever will guarantee a giggle. We don’t need to tell you that laughing lowers stress and blood pressure and gives some sparkle to your frame of mind.

4 p.m.

Squeeze in 30 seconds of yoga.Get into this sim-ple pose: Stand and ground your feet by pressing into all four cor-ners of each sole. Bend your knees and fold forward from the hips, keeping your back straight. Hang for 10 to 20 deep breaths, then slowly rise back up. You’ll improve blood flow to your brain and stretch your oh-so-tight spine, says yoga instructor Elissa Lappostato.

9:30 a.m.

Sit up straight!it doesn’t

just make

your back

and neck

(and mom)

happy, it

also lifts

your spirits.

“When you

move from

poor pos-

ture to good

posture, you

increase

levels of

‘go-go-go’

hormones,

such as

dopamine,

as well as

feel-good serotonin, plus you decrease

the stress hormone cortisol,” says spinal

surgeon Kenneth Hansraj.

1:30 p.m.

Rub yourself down.A 30-second self-massage can ease tension

and relieve a headache. Search for tender

spots on your head and scalp, and rub them

in a circular motion with the tips of your fin-

gers or your knuckles, says Maureen Moon,

past president of the American Massage

Therapy Association.

5:15 p.m.

Ditch your grocery list.Instead, try this memory-improv-ing technique from former U.S. Memory Championship winner Chester Santos: Think up a crazy story that features the items you need to buy. For example: An elephant storms into the store, spurting milk from its trunk, slips on a banana peel, crashes into the egg cartons, and has to be scrubbed clean with laundry detergent. Feel free to steal that one, by the way.

12:10 p.m.

Flash a grin at a coworker.Especially if you’d rather throttle him. Even a fake smile can lower heart rate after a stressful event, according to a study at the University of Kansas.

12:30 p.m.

Think about your lunch.People who called to mind sensible food instead of indulgent junk had smaller spikes in ghrelin, the hunger hormone, according to the new book 20 Pounds Younger (Rodale). So on your way to lunch, picture eating nothing but superfoods.


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Relax WiTH

Gentle Yoga

This sequence helps you get

laser-focused on your own breath—something

you can go back to (instead of that bag of

salty chips) no matter how hairy things get.

Do This, lose Weightblankets and props—burned 2½ times more body fat than those who just stretched for that same period. In an-other study, published in the Journal of Alternative Medicine, overweight men who practiced yoga and breath-ing exercises daily lost an average of 4 pounds in only 10 days. Yoga’s focus on the breath and body is likely the key to many of its results. Increasing mindfulness on the mat makes it easier to stay tuned in the rest of the day—which could translate into something as simple as realizing that your body is craving a walk or eating only when you’re hungry.

5:30 p.m.

Fill up after dark.Gasoline emissions evaporate as you fill your tank, contributing to the formation of ozone, which is a component of smog—bad for your lungs and the environment. The sun facilitates this. Filling up postsunset keeps emissions from turning into pollutants.

6 p.m.

De-shoe at the door.This keeps all kinds of grossness out of your home (and prevents you from bringing in pollen during allergy season). When researchers tested shoes for germs, they found a disturbing array of pathogens, including E. coli.

6:10 p.m.

Hug it out.Squeezing someone you love (whether human or beast) raises levels of the hormone oxytocin, which in turn reduces stress hormones and lowers blood pressure, accord-ing to numerous studies.

Not only can practicing yoga help you take in fewer calories, but it may also change where those calories end up. Fat collects where a woman wants it least—the stomach—in part when levels of a so-called stress hormone, cortisol, rise. Not surprisingly, yoga has been shown to reduce cortisol levels, presumably making it easier to shed belly fat. And research bears this out. In a study funded by the National In-stitutes of Health, women who did restorative yoga—a practice in which poses are held for a long time, typi-cally on the floor and supported by

11 p.m.

Shiver some more.A cool bedroom helps promote the drop in

core body temperature necessary to induce

sleep. Most studies show that 65° to 70°f is

the ideal range for restful, uninterrupted

slumber.

9:30 p.m.

Gag a little.As in, brush your tongue. That bit of flesh harbors a lot of bacteria, which can spread to teeth and up the risk of cavities and gingivitis.



The Relaxation SequenceDo the following sequence of eight poses anytime you’re feeling anxious or when it’s time to wind down for sleep at bedtime.

coW and catStart on all fours with your hips stacked over your knees and your shoulders stacked over your wrists. Keep your arms straight as you inhale, drop your belly, and roll your shoulders back (this is Cow). Exhale, press into your palms, round your upper back, and drop your tailbone down (this is Cat). Repeat this several times, performing Cow on the inhale and Cat on the exhale, to warm up your spine.

standing ForWard Fold WitH VariationStand with your feet hip-width apart. Exhale as you extend forward from your hips, keeping your legs straight, and fold forward to the floor. Elongate your core, and keep your hips stacked over your heels. Interlace your fingers behind your back, and then drop your arms for-ward so they’re parallel to the floor. Squeeze your arms as close together as possible and lengthen as you bend toward the ground.

Wide-leg ForWard FoldStart with your feet parallel and one leg-length apart. Put your hands on your hips and engage your quads. Keep rooting yourself in the outer edges of your feet as you hinge for-ward from your hips, moving your hands to touch the floor shoulder-width apart. Inhale as you extend your chest and straighten your arms. Exhale as you walk your hands as far back as they’ll comfortably go, bending your elbows at 90-degree angles and placing the crown of your head on the floor (or as close to it as you can get). Keep your elbows over your wrists and your shoulders lifted.

alternate nostril BreatHingTuck in the index and middle fingers on your right hand. Place your ring finger on your left nostril and your thumb on your right. Close off your right nostril and inhale normally through your left. Release your thumb, close your left with your ring finger, and exhale evenly through your right. Inhale through your right again. After you inhale, close the right and exhale through the left. Continue for at least 1 minute or 5 breath cycles.

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seated ForWard FoldSit on the floor with your legs together and extended straight out in front of you. Root into your hips and lift your chest. Keep your spine long and lean forward to grab the outer edges of your feet or, if you can’t reach them, clasp your right wrist with your left hand. Inhale and extend your chest. Exhale and, without rounding your back, lengthen your torso over your legs. Relax your neck and shoulders. Press your thighs down and keep your feet flexed.

Bound angleSit on the floor and bend your knees, bringing the soles of your feet together, toes pointed forward and heels close to your pelvis. Grab hold of your feet and separate the soles like you’re opening a book. Keep holding onto your feet as you fold forward, pulling your belly toward your feet and your head toward the floor. Avoid rounding your spine. Use your elbows to pin your legs down and help your knees come closer to the floor.

reclined Bound angleLie on your back with your knees bent and spread wide and the soles of your feet together. Bring your heels as close to your pelvis as you comfortably can. Lift your chest and draw your shoulder blades down your back to lengthen your neck. Stretch your arms wide out to your sides, with your palms facing up.

legs up tHe WallSit on the floor next to a wall. Bend your knees and lie back on the floor. Pivot your torso and extend your legs up the wall so your hips and the entire length of the backs of your legs rest against the wall. (It’s op-tional to use a strap to tie your feet together so your legs can relax even further.) Let your arms rest next to you, palms up.

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20 PREVENTION.COM

Slash

in MinutesEveryone’s pain is individual, so

each person’s pain management should be, too.

If you haven’t found what works for you yet, don’t give up. Talk with your doctor about what other remedies are out there, remembering that you may do best with a combination of strate-gies, not just one. Here are just some of the many options available.

Meditation“Mindfulness can have analgesic ef-fects,” says holistic physician Darren Weissman, DC. In a Health Psychology study, people who practiced 7 min-utes a day for 2 weeks had a lower stress response to pain. Try these steps:• acKnoWledge tHe pain. Observe its intensity and the associated emo-

tion, whether that’s stress, sadness, or frustration.• asK yourselF WHat you’d preFer to Feel emotionally. Then imagine yourself as the em-bodiment of that: I am at peace in my body.• practice daily. With time, this positive reaction to stressors will become automatic, fueling a heal-ing process from within.

ExerciseSometimes you can ease aches and pains with easygoing moves like these from sports doc Jordan Metzl. Do each move 3 or 4 times per week for best results.

A Recipe for Pain ReliefPeople with osteoarthritis who placed warm ginger compresses on their midbacks for 30 minutes daily saw their pain and fatigue reduced by half after a week, per a study. “Topical ginger seems to warm and relax the musculoskel-etal system, enabling increased mobility,” says study author Tessa Therkleson, a researcher at edith Cowan university in australia. The fix likely works for pulled muscles and achy joints, too. To make the compress used in the study: Mix 2 teaspoons ground ginger with 1 cup hot water. soak a cloth in the mixture and squeeze firmly to remove excess water before applying.

Back PaintHe Fix: Forearm PlankWorks by strengthening core muscles that support your backdo it: Start on all fours. Place your forearms on the floor, parallel and shoulder-width apart. Extend your legs straight back, feet hip-width apart. Keep your abs tight and shoulders and hips in line. Hold for 30 seconds.

Knee PaintHe Fix: StepupWorks by strengthening sup-porting muscles that hold kneecaps in placedo it: Stand facing a step or aerobic bench. Place your right foot on the step; follow with the left foot. Step down with your left foot, then with the right. Continue, alternating feet, for 30 seconds.

Shoulder PaintHe Fix: Scapula AssisterWorks by strengthening upper-back muscles so the shoulders can move in proper alignmentdo it: Bend your arms and bring your elbows by your sides. Pull your elbows toward each other; pinch the shoulder blades together. Hold for 30 seconds.



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14 Pain-fighting Strategiesuse these methods to soothe chronic pain.

treatment eFFect example(s)nsaids (nonsteroidal anti-inflammatory drugs)

Reduce inflammation • Aspirin• Ibuprofen

acetaminophen Believed to raise pain threshold (the point at which you feel pain)

• Tylenol

opiates Block pain signals before they reach the brain

• Morphine• Codeine

antidepressants May increase spinal cord neurotransmitters that reduce pain signals

• Imipramine• Cymbalta

corticosteroids Combat inflammation • dexamethasone• Prednisone

gaBa agonists Interfere with a molecule involved in pain percep-tion

• Lyrica• Gabapentin

exercise Raises pain threshold, im-proves mood, and relieves stress

• Walking• Tai chi

physical therapy Promotes healing and proper body functioning, which can reduce pain

• Stretching exercises• Ultrasound

tens (transcutaneous electrical nerve stimulation)

Sends electrical signals that can help scramble the body’s perception of pain

• BodyMed

acupuncture Seems to alter the body’s perception of pain signals

• Moxibustion• Cupping

cBt (cognitive- behavioral therapy)

Changes negative thoughts and behaviors to alter perception of pain and improve coping skills

N/A

chiropractic Thought to reduce inflam-mation by positioning the vertebrae correctly

• Spinal adjustment/ manipulation

local anesthesia Involves an X-ray–guided injection into the spine to calm nerves that are contributing to the pain

• Epidural

nerve treatments Work directly on a specific nerve to desensitize it for months to a year

• Cryoneurolysis• Radiofrequency ablation• Nerve blocks

Get inShape

In Just Minutes a Day

Commit to moving for less than

20 minutes a day, and in a week

you’ll feel different (more energy);

in a month you’ll look

different (loose jeans);

and in a year you’ll

be different (healthier

and happier).

This no-weight routine torches calories while building cardiovascular fitness, strength, and power—all in about 20 minutes. Perform each exercise for 30 seconds, rest for 10 seconds, and move on to the next exercise. Complete the prescribed number of circuits, with 1 minute of rest between circuits.WeeKs 1 and 2: Do 2 circuits.WeeKs 3 and 4: Do 3 circuits.WeeKs 5 and 6: Do 4 circuits.



The Fat-Blasting Workout

2. split-squat Jumpstarting position: Stand with a staggered stance, your left foot in front of your right. Place your hands on your hips.tHe moVe: Bend your left knee, forming as close to a 90-degree angle as pos-sible, and lower your right knee toward the ground. Jump and alternate your legs, so you land in the same position, but with your right foot in front and bent at almost 90 degrees. Continue jumping and switching legs.

1. lateral side Jumpstarting position: Stand on your left foot, with your right knee bent and your foot raised off the ground in front of you. Bend your elbows, and hold your hands at your chest for balance.tHe moVe: Jump to your right and land on your right foot with your left knee bent and your left foot in the air. Keep jumping back and forth, alternating landing legs.

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3. Body-WeigHt squatstarting position: Stand with your feet slightly wider than hip-width apart, and bend your elbows so your forearms are parallel to your chest, with your hands in front of your face.tHe moVe: Bend your knees slightly and then initiate the move by pushing your hips back as if to close a door behind you with your butt. Lower your buttocks toward the floor until your thighs are parallel to the floor. Pause, then quickly return to the starting position and repeat.

4. mountain climBerstarting position: Assume a pushup position, with your arms totally straight and your hands under your shoulders. Keep your body in a straight line from your shoulders to your ankles, without letting your hips sag.tHe moVe: Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Touch the floor with your right foot, then return to the starting position. Repeat with your left leg. Continue alternating sides.

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5. Jumping JacKstarting position: Stand with your feet together and your arms at your sides.tHe moVe: Simultaneously raise your arms out to your sides and over your head and jump your feet out so they are slightly wider than shoulder-width apart. Without pausing, quickly reverse the movement and repeat.

6. HigH-Knee Jog in placestarting position: Stand tall with your elbows bent at 90-degree angles at your waist, palms facing down.tHe moVe: Run in place, hopping from foot to foot and alternately lifting each knee as high as you can, trying to tap your hands with your knees. Your thighs should be as close to parallel to the floor as possible.

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HalF sun salutationStand tall with your feet together, arms at your sides, and shoulders down. Inhale, and lift your arms straight up over your head, bending your head back-ward to look toward the ceiling. Exhale as you bend from your hips, and fold forward, touching your fingers to the floor if possible. Inhale and pivot up from your hips. Keeping your knees slightly bent, place your hands on your thighs just above your knees, and look out in front of yourself. Exhale as you fold forward again, straightening your legs, rounding your back, and allowing your arms to hang down toward the floor. Hinge at your hips to return to standing, raising your arms overhead. Lower your arms to return to the starting position.

Cooldown Exercises

An active recovery—that is, moving as a way to relax after your workout—can help your body bounce back faster. You have options when it comes to your cooldown: Head outside for a brisk 15-minute walk; crank up your music and dance like mad for the length of two songs; or hit the treadmill, elliptical, or stationary bike for 8 to 10 minutes. Or simply do this exercise 5 times.

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