Innholdsfortegnelse for January - February 2017 i Women's Health

There are three important words I’d like to talk about. (No, not “I love you,” though they’re nice too, and I do heart you, readers!)  I want to talk to you about “before and after.” They’re simple words. Common words. But boy, do they have power. Because what they represent is so much bigger than any of the words alone. Together, they signify transformation. Which is something so many of us yearn for at the beginning of a new year. And especially at the beginning of this particular year. Because let’s be real: 2016 wasn’t our easiest 365 days on record. We lost some important voices in the world—voices for individualism and creativity (Prince, David Bowie), voices of fairness (television journalist Gwen Ifill), voices of strength (Muhammad Ali, Nobel Laureate…

ENVIRONMENT Can global warming make the weather colder? A /Yes, since it brings more extreme conditions. Case in point: Global warming may affect the polar vortex—a fast-moving ribbon of frigid air that encircles the Arctic during winter. As that white, reflective Arctic ice melts, there’s more dark, open ocean to absorb the sun’s rays. When that extra moisture is released from the sea back to the atmosphere, it could weaken the polar vortex, sending cold air south to the U.S. So while it may seem ironic, global warming could in fact be playing a role in some of our recent chilly weather. NUTRITION How can I stop craving sweets immediately after a meal? Most cravings are triggered by emotions, habits, or nutrients. So after you eat your healthy salmon poke…

LET’STALKABOUT… NOT TALKING AT THESALON I dread making small talk with my stylist—help! You have plenty of company: Philadelphia’s salon BLO/OUT created a “Zen experience” that takes you off the hook from chitchatting. After the consultation, it’s a notalking zone—just sit back, relax, and ponder the bliss of scalp massages. Cool, but I don’t live in Philly. What can I do? There are certain universal cues that indicate to your hairstylist that you’re not in the mood to talk, such as closing your eyes, reading a magazine, or scrolling through Instagram. It’s also totally acceptable to let your hair pro know at the top of the appointment that you’d like to zone out and zip it. Will I hurt their feelings? Nope! They need to focus on your hair, after…

#SEXGOALS Top relationship experts suggest fresh ways to make 2017 the year of the orgasm SPLURGE ON A NEW VIBRATOR “My latest favorites: The Satisfyer Pro 2 [$90, castelmegastore.com], which stimulates your clitoris via suction, and the Lelo Ina Wave [$199, lelo.com], which will rock your G-spot like no other.” —Ian Kerner, Ph.D., author of She Comes First ASK FOR WHAT YOU WANT “Make this the year you finally voice your desires— whether it’s a new position, dirty talk, or light bondage. Like that last one? Try the Sportsheets Beginner’s Bondage Fantasy Kit [$25, sportsheets.com]— complete with Velcro cuffs and a soft blindfold.” —Emily Morse, Ph.D., host of the Sex With Emily podcast GET A SEXUALHEALTH PHYSICAL “Many ob-gyns can evaluate genital blood flow, nerve sensations, and pelvic-floor muscle tone—…

BEFORE & AFTER The power of brows is real, folks, and it is weird. Take this: People are more recognizable by their eyebrows than by their eyes. In a study at M.I.T., participants who were shown photos of famous people—a random mix that included Richard Nixon and Winona Ryder—in which either the subject’s eyes or eyebrows were missing, correctly named more of the former. Beyond being a marker of identity, the ideal arch can make your face look younger and even happier, says dermatologist Whitney Bowe, M.D. So it’s awesome that there are more products than ever to groom these very important face accessories. To help you suss the difference between gel, pen, and pencil (oh my!), we asked brow experts to determine the best strategies for four WH staffers…

“It’s all about the V-neck. My chest has room to breathe but won’t balloon my entire ensemble.”—Sascha POST-BABY Sascha de Gersdorff, 38, gave birth to her first child, a boy, last June. And while theWH deputy editor is back to her prepregnancy weight, “I’ve got a closet full of clothes that just don’t work anymore,” she says. Her chest has gone up three cup sizes (from a C to an F), so the pleated tops she once loved now add gratuitous volume. And the fitted shift dresses and slim pants she wore at the office are too tight for her fuller hips. Monahan encouraged Sascha to embrace V-neck tops (flattering without being too revealing), short skirts (“Sascha has great legs”), and fit-and-flare dresses that work with her new curves. “This…

Bashing the treadmill for being boring has become so cliché, we’re, well, bored. Then experts woke our tushes up: The problem isn’t the machine, it’s you. Or more pointedly, what you’re doing on it. “Most of us perform the same thing over and over—a routine walk, jog, or run—which will help maintain your fitness but not exactly transform it,” says Alexia Clark, a personal trainer in Scottsdale, Arizona. “More important, you’re missing the psychological stimulus too.” The mentality and attitude you hold when you approach the ’mill has a direct correlation to your results on it: Go into your workout dreading it and you’re probably going to plod along. On the other hand, there are plenty of people—real live people, we swear!—who embrace their time on the belt to up…

WEEK 1 Estrogen and progesterone are at rock bottom, prompting bleeding—and the cramps that come with it. But: That same dearth of hormones increases your pain tolerance and helps your muscles recover more quickly. So even though you’d rather curl up in the fetal position, it’s worth hitting the gym: A boot camp class won’t feel as tough as usual. WEEK 2 Strength training right now means bigger gains in muscle mass, possibly due to rising testosterone levels. Do some kettlebell squats or crush it at CrossFit, but try to be mindful of your knees. For unclear reasons, surging estrogen levels (which prep the uterus to host the next egg) may lead to more frequent ACL injuries. WEEK 3 When you ovulate (usually around day 14), your estrogen peaks, causing…

You’re out of pads and tampons. Shit. If you’re at work: If the women around you are similarly out of supplies, raid the office first aid kit. Fold a nonstick bandage (the kind you’d use to cover a large cut) into a makeshift pad, then wrap gauze around the crotch of your undies and the rough-and-ready pad to secure. It’ll keep you leakfree while you hightail it to a drugstore. You bled on your in-laws’ white zillion-threadcount guest sheets. If you catch it right away: In the sink or tub, hold the stained area taut and rinse with cold running water (hot H20 sets bloodstains) and it may all come out. At the very least, you’ll minimize the damage. If you don’t see it until morning: Treat the stains like…

Ladies in close proximity all get their periods at once, right? A full 95 percent of women say they believe in such “menstrual synchrony,” yet the science is suspect. Yes, one study found that women living in the same dorm bled in unison, but follow-up studies haven’t been able to replicate that result. “Still, anecdotally, we see this all the time,” says Alyssa Dweck, M.D., who points out that women who cohabit often have similar diet, exercise, and sleep behaviors—all of which can affect cycles. We say: Myth or no, the feelings of sisterhood that come with it are real.…

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with…Josh Holloway, 47, Southern gentleman, father of two, star of USA Network’s Colony 1 What do you think about when you first wake up in the morning? At home, we all sleep in the same room, so I wake up thinking about how beautiful my children are, lying there sleeping—and also how annoying it can be when they wake up. 2 What’s your sexiest quality? God, none—I’m so goofy! I’m a really good dad. Is that sexy? I’m completely in love with my children, and I participate in their lives on every level. 3 What would your exes say is your worst quality? That I’m too open. I’ll tell just about anything to just about anyone. I’ve been told I should be more guarded. 4 Do you think your partner…

SHOULD I GET BANGS? AM I TURNING INTO MY MOTHER? WHAT SHOULD I WEAR? WILL I EVER FIND THE ONE? WHAT BOOK TO READ NEXT? GO OUT OR STAY IN? SHOULD I GET BANGS? AM I TURNING INTO MY MOTHER? WHAT SHOULD I WEAR? WILL I EVER FIND THE ONE? WHAT BOOK TO READ NEXT? GO OUT OR STAY IN? SHOULD I GET BANGS? AM I TURNING INTO MY MOTHER? WHAT SHOULD I WEAR? WILL I EVER FIND THE ONE? WHAT BOOK TO READ NEXT? GO OUT OR STAY IN? SHOULD I GET BANGS? AM I TURNING INTO MY MOTHER? WHAT SHOULD I WEAR? WILL I EVER FIND THE ONE? WHAT BOOK TO READ NEXT? GO OUT OR STAY IN? SHOULD I GET BANGS? AM I TURNING INTO MY MOTHER?…

ONE CRUCIAL QUESTION, THREE EXPERT OPINIONS What’s your favo rite way to give back? ANTHROPOLOGY HELEN FISHER, PH.D. Research professor and member of the Center for Human Evolutionary Studies, Rutgers University; author, Why Him? Why Her? Finding Real Love by Understanding Your Personality Type CARDIOLOGY MAJA ZARIC, M.D. Interventional cardiology, peripheral arterial and venous disease director, Lenox Hill Hospital, New York City CAREER AMANDA STEINBERG Founder and CEO, DailyWorth.com DERMATOLOGY FRANCESCA J. FUSCO, M.D. Assistant clinical professor of dermatology, Icahn School of Medicine at Mount Sinai ENTREPRENEURSHIP JENNIFER WALSH Entrepreneur; consultant; founder of multiple lifestyle brands FERTILITY SHEEVA TALEBIAN, M.D. Fertility specialist and reproductive endocrinologist, CCRM New York THE MONEY MENTOR “Last year I joined a collective giving group called Ninety-Nine Girlfriends, where each girlfriend contributes funds and votes on…

I’m taller than my guy, and he’s self-conscious about it. How can I help him get over it? GND: Focus on his other qualities. Whip-smart humor? Sharp dresser? Great hair? Strong arms? Good cook? Pick one (or many!) of his other redeeming traits and compliment away. Then watch his confidence grow in stature. GND: Try to lower the tension. He may be better able to embrace the vertical disparity if you’re selfdeprecating about your own height. Seems like a shallow solution, I know, but he may stop taking the issue so seriously if he sees you don’t at all. GND:Consider the, uh, bigger issue. You can’t change your height, so if your guy can’t come to accept his and get over it, he’s probably a little insecure and immature—two qualities…

“Because your muscles are warmed up from the shower steam, you can get deeper into a stretch, relieving more tension. For a slip-proof pose that will stretch your entire posterior chain and release your neck and shoulders, try this: Stand close to, and facing, the wall opposite the showerhead, and press your hands, elbows bent, on the wall in front of you. Then slowly walk your feet back until your arms are straight and your torso is nearly parallel to the floor, your hands in the same spot. Gently lower your head, and hold for 60 seconds.” BUFF OR BLUFF? High-Intensity, Low-Impact Exercise Buff! While traditional HIIT workouts involve plyometric moves like sprinting and burpees, there’s a new crop of sweat sessions centered on exercises that limit your feet’s impact…

Breathe In, Lean Out Tai chi seems like the chillest thing on the planet, but a new study shows that the low-impact martial art may offer an after-burn effect similar to lifting weights. Compared with brisk walkers, people who did tai chi for 45 minutes five times a week saw a greater bump in resting energy expenditure—the amount of calories your body burns when you’re doing nothing. Why? Those slow, controlled moves can improve muscle tone and boost metabolism. Plus, tai chi reduces stress, which is linked to fat storage and unbalanced food choices, says Michael Taylor, an Eastern movement expert in NYC. If you want a more hip, fitness-y version, try a tai chi–yoga hybrid session like Strala Yoga (download classes at stralayoga.com), or stream “yoga fusion” classes at…

BEFORE & AFTER BEFORE A MOISTURIZING SERUM… Apply a Peel Dermatologists are hyaluronic acid’s number one fans. That’s because it’s a potent moisturizer, holding 1,000 times its weight in water. Newer serums, like (1) Pestle & Mortar HA Pure Hyaluronic Serum ($69, pestleandmortar.com), are made with low-molecular-weight versions of the ingredient that penetrate below skin’s surface to “reduce inflammation at a cellular level,” says New York City dermatologist Joshua Zeichner, M.D. Any dead cells on skin’s surface could block the hyaluronic acid, though, so New York dermatologist Robert Anolik, M.D., advises using an at-home peel first, like (2) First Aid Beauty Facial Radiance Intensive Peel ($40, sephora.com), which is infused with a gentle combo of lactic and salicylic acids, to clear a path. Any resurfacing-spurred redness is quelled by the…

SHOWER SHARING Keep your razors to yourselves! But other beauty goodies? Fair game. Here’s how WH gals and their guys have good clean fun with each other’s products. Kiehl’s Ultimate Brushless Shave Cream $16, kiehls.com “My boyfriend has no idea, but I’ve been borrowing this. It’s the only cream that doesn’t irritate my pits!” Fresh Sake Bath $49, fresh.com “My husband and I both love that the super-relaxing scent isn’t at all girlie—it smells like a slightly spicy apricot.” Molton Brown Re-Charge Bodyscrub Bar $22, moltonbrown.com “Sharing soap = a whole new level of intimacy. My fiancé and I love the oaky fragrance and gentle sloughing action.” Aveda Rosemary Mint Conditioner $13.50, aveda.com “No man can resist the minty freshness— especially my secretly-vain-abouthis-hair husband.”…

ARM SCHOOL That flexing-biceps emoji will have nothing on you, thanks to this speedy upperbody routine. Hot abs. Tight butt. Lean legs. In the pantheon of New Year’s fitness resolutions, “upperbody strength” doesn’t top the list. Yet research shows our lady guns really need some attention: In one study, female participants were near equal to male participants in the amount of weight lifted with a leg press, but when it came to a bench press, we could hoist only half as much as the guys. Now, the goal isn’t to be able to lift as much as a dude. But consider these perks: Training your arms and shoulders can cause your waist to look smaller, and “having a strong upper body will make virtually any exercise easier to perform and…

They Pretreat. “I take 600 milligrams of ibuprofen every six hours for the three days before my period to decrease prostaglandin buildup, the chemicals largely responsible for cramps.” —Angela Jones, M.D., Freehold, New Jersey They Add Heat. “I put my old-school heating pad on my abdomen. The warmth relaxes uterine muscles and relieves pain.” —Sheeva Talebian, M.D., New York City They Skip Chips. “Salty foods prompt the body to hold more water, which makes PMS symptoms like bloating and aching even worse. So I try to be mindful of my intake—and not reach for the kettle chips I really want.” —Janet Choi, M.D., New York City They Go Green. “I avoid sugary foods that spike blood sugar and promote inflammation, and I eat a lot of antiinflammatory leafy greens, berries,…

You had a baby. Your monthly could resume as soon as six to eight weeks after delivery; remaining endometrial tissue and stillshifting hormones can make the first few flows heavier or longer than usual. You’re breast-feeding. Prolactin, a hormone produced during nursing, can inhibit ovulation; some women don’t bleed at all while bf’ing, others will do so sporadically (one month yes, the next, no.). You’ve gained weight. Extra pounds can throw estrogen out of whack, causing longer, heavier periods. You’re in perimenopause. In the (up to 10!) years before menopause, you might skip months at a time, be lighter, be heavier, or bleed multiple times a month. Great.…

1 Wisewear Socialite Use It to: Stay Safe In sticky situations (e.g., if a stranger approaches you in an empty parking lot), tap the stylish 18-karat-gold-plated cuff three times. The band will automatically send your preprogrammed contacts an SOS text with your exact GPS location and, for Android users, 60 seconds of audio from your environment. From $295, wisewear.com 2 Quell Use It to: Curb Pain Via an electrode strip wrapped around your calf, the gizmo delivers painless electrical pulses (you control them manually or with an app) that help your body overwhelm, then drown out, pain signals caused by chronic conditions like fibromyalgia, lowerback problems, and arthritis. The caveat: It may take up to four weeks of continuous wear for max relief. $249, quellrelief.com 3 Bellabeat Leaf Use It…

Its vibrant emerald hue has made matcha an Instagram fave. But the powder’s real beauty is in its off-the-charts nutritional perks. Matcha comes from tea leaves that have been grown in the shade—a condition that forces the plant to produce more of certain health-promoting compounds (as well as chlorophyll, which provides that signature color). As a result, matcha contains concentrated doses (some say 137 times as much as brewed green tea) of the antioxidant EGCG and amino acid L-theanin. EGCG has been shown to ward off cancer, aid weight loss, and preserve heart and brain health, while L-theanin can increase brain waves associated with a state of calm and may help lower blood pressure, says Kristin Kirkpatrick, R.D., manager of nutrition services at the Cleveland Clinic Wellness Institute. What’s more,…

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DESIRE YOU WANT SEX MORE OFTEN HE WANTS SEX MORE OFTEN ORGASM YOU HAVE TROUBLE REACHING THE BIG O HE HAS TROUBLE REACHING IT Men greatly underestimate their partners’ sex drives, found a recent study from the Journal of Personality and Social Psychology. It also showed that if men thought their partners weren’t up for doing it, they wouldn’t attempt to initiate. Shocker: Women do want sex! But we’re typically not as free with sexual expression, so men don’t pick up on our cues. SYNC UP: You’ve gotta tell your guy directly you want to get busy. Feel awkward? Bring it up in a setting that makes sense— say, while watching a romantic movie. “The language we use to talk about sex can be sexy in itself,” says Ian Kerner,…

1 / Antihistamine tablets. Quickly calm bug bites, hives, and allergic reactions. 2 /Adhesive bandages. Size is crucial: teeny ones for pinkies and H-shaped for knuckles. 3 /Tourniquet. Stops severe, life-threatening bleeding when pressure isn’t doing the job. 4 /Thermometer. Disposables go under the tongue just like glass ones—but don’t break. 5 / Sterile gauze. For moderate bleeding, the hash-work material promotes clotting. 6 / Elastic bandage roll. Wrap a sprain with this bad boy to reduce swelling. 7 /Trauma pad. Superabsorbent for serious bleeding—or as a barf bag (think: carsick). 8 / Instant cold compress. No ice in sight? This chills out sports injuries or bruises. 9 / Bandage shears. Curved and blunttipped, they cut clothing or bandages safely. 10 / Latex-free gloves. Prevent crosscontamination from blood or dirty…

An Alpha Omega Omega-3s are clutch for heart health, but most of us don’t want salmon every day. That’s where Women’s Health Coromega Omega-3 Fish Oil + D Squeeze Shots come in: These squeezable gel packets offer 300 percent better ingredient absorption than pills, and they’re swimming with bone-building vitamin D. $10 for 30 packets, coromega.com Tee Up We received reams of fantastic submissions for our “Your Mantra Here” tank top contest, so thanks! Reader Kristin Zellmer’s slogan (pictured below) was the perfect mix of inspiring and sassy. Snag one as workout motivation! $25, shop womenshealthmag.com Gram That Transformation! Join in the festivities of our first Before-and-After issue by sharing your own transformation photos—of your haircut, your weight loss, your newly toned arms, anything! Use #BeforeAndAfter and tag @womenshealthmag on…

IT’S ALIIIIVE! “Superbugs” aren’t a distant threat. There have been five U.S. cases of bacteria resistant to last-resort antibiotics, and these mutants have the potential to kill 10 million people per year by 2050. Cumulative exposure allows the bugs to adapt, and since a third of antibiotics prescribed in the U.S. are unnecessary, we asked Darren Wong, M.D., an infectious-disease doc at the Keck School of Medicine at the University of Southern California, to ID illnesses where the drugs are wrongly shilled. COMMON COLD It can be caused by at least 200 different viruses (which antibiotics can’t help). OTC decongestants, fluids, and fever reducers, like Tylenol, can ease your pain. SORE THROAT Only 5 to 10 percent of adult cases are caused by strep. Your M.D. can determine if you…

My name is Kim Nichols, M.D. I’m 41 and my skin issues are melasma and combination skin. This is how I keep my tone even and my complexion balanced. A.M. Step 1. Melasma is a form of hyperpigmentation that lives on and beneath the skin’s surface. It’s caused by hormones, and it often appears first during pregnancy, but mine has lasted eight years post-pregnancy. After my morning workout, I use cleansing wipes to remove oil and then apply an antioxidant serum; it neutralizes free radicals before they can trigger the pigment cells in my skin. Cetaphil Gentle Skin Cleansing Cloths, $8, at drugstores; Neocutis Réactive Anti-Oxidant Serum, $150, neocutis.com Step 2. Even though hormones, and not the sun, brought on my melasma, UV exposure can still darken them at the…

At 17, Ashley Hart was living in Germany on her first major European modeling assignment. It should have been an exciting time—but instead of savoring her young career, she was plagued by crippling insecurity. More pointedly, insecurity about her shape. Whenever she looked in the mirror, she recalls, she had a “really mean mind” about the body that she felt “stuck in.” “It was my first trip alone,” says the now 28-yearold Australia native. She was thousands of miles from home, missing her mom and older sister. And she was finding that the larger universe could be merciless. “I had left all my comforts—my nest—and gotten into this big, new place. I didn’t know how to find my center. And I was being told to lose weight. But even more…

1. NO NEED TO BLEED! In an NPR interview, an ob-gyn dropped this intel: More and more women are giving periods a hard pass by regulating their hormonal birth control. Use this news: Going without the flow is totally safe. Women on the Pill can skip placebo-week tablets (or try a brand that doesn’t contain them), eliminating the estrogen drop that triggers bleeding, says Alyssa Dweck, M.D., an assistant clinical professor of obstetrics and gynecology at Icahn School of Medicine at Mount Sinai in New York City. Hormonal IUDs, patches, and implants can also get you out of the red; they release a synthetic hormone that thins the uterine lining so there’s little or no blood to shed. 2. WONKY CYCLES FIND SPICY FIX Columbia University research suggests cinnamon could…

Reclining Goddess Sit on the floor with the soles of your feet together. Lay back, letting your knees fall out to the sides (if you feel pulling in the groin or hips, place yoga blocks or pillows under your knees). Hold one minute. Wide-Kneed Child’s Pose Bring your knees slightly wider than hip distance and release forward, pressing your hips toward the floor and reaching toward the front of the mat. Hold at least one minute. Cat/Cow Get on all fours. Inhale and tuck your tailbone under, rounding your upper back and dropping your head. Exhale as you lift your head and tailbone so your belly lowers toward the floor. Rock between these poses five to 10 times.…

DEAR KATE GO KOMMANDO YOGA PANTS The antimicrobial panel in these bottoms holds a regular tampon’s worth of liquid—enough to keep our gymgoer leak-free on a light day without a tampon. $109, dearkates.com TO2M These oxygen-releasing pads claim to counter odor-causing bacteria. Our tester didn’t notice a smell change but said the breathability was “like wearing cotton undies instead of spandex.” $10 for 2 boxes, to2m.com FLEX Like a menstrual cup, these one-use polymer disks sit under your cervix to collect your flow for up to 12 hours. Our guinea pig popped one in for less-messy period sex—neither she nor her partner could feel it. $20 for 8, flexfits.com MONTHLY GIFT Every 30 days, a custom assortment of tampons, pads, and “emergency chocolate” lands on your doorstep. Our recipient appreciated…

BEFORE & AFTER FROM COSTA RICA BLACK BEAN SOUP Central America is best known for one type of bean—the kind used to make coffee—but equally important to any Latin breakfast are the fiber-filled stars of this soup. Black beans are a surprisingly potent source of antioxidants (same amount as cranberries), which makes this oatmeal alternative überhearty FROM INDIA CHANA SAAG WITH GREEK YOGURT Keep calm and curry on? Nah. This spinach-and-chickpea combo is spiked with the anti-inflammatory turmeric but won’t set your mouth afire. And it’s a great vegetarian source of muscle-building protein and iron. Way to spice up your morning! FROM INDIA FROM THE PHILIPPINES CRISPY GARLIC FRIED RICE The best time to chow down on heaps of garlic? When you’ve already got morning breath. In sinangag—the Filipino rice dish…

What do Beyoncé, philosopher Friedrich Nietzsche, and Barb from Stranger Things have in common? They’ve all been summoned on coffee mugs, T-shirts, Pinterest boards, and European pillow shams to help guide the masses through nail-biting decisions. Look, we get it. On the surface, “What would [insert name here] do?” is an amusing cultural trope, the stuff of memes. And yet it reflects a troubling real-life trend: our tendency to minimize our own instincts and hard-won experience in favor of what the peanut gallery thinks. Beyond channeling cultural icons, our compulsion to check in with everyone is fueled by—what else?— social media, experts say. When you can easily crowdsource 878 Facebook pals, what’s the harm? But on a physiological level, being hyperconnected to our digital circles has tamped down our decisionmaking…