Innholdsfortegnelse for September 2018 i Women's Health

No one is more surprised than I am that there is a picture of me wearing nothing but cutoff jeans on this page. (Actually…my parents might be.) While I was incredibly inspired by all of the women in this issue sharing their unfiltered truths with photos to match, it honestly made my stomach drop to imagine doing so myself. Yet when I went to write this letter, it was so obvious that I had to walk the walk to talk the talk. So I amped up my planking, said yes to shimmery moisturizer, and did the darn thing. (And, happily, the experience cracked open a new sense of fearlessness in me that I’ve been leveraging every day since, personally and professionally!) We chose nakedness as the theme for this issue…

Balancing Act This nurse turned yogi (and mom of two!) shares how she stays steady in all currents. 1. Go with the Flow Lanz can’t fit in a full one-hour flow every day (mom life!), so she leaves her mat out in the living room. She’ll then grab a few minutes of “me time” with a quick headstand. 2. Watch Yourself As a yoga beginner, Lanz was “anything but graceful.” Recording her daily practice on her phone showed subtle progress that encouraged her. 3. Get Out There Being active is key for Lanz, who takes advantage of the nearby ocean with her fam. “We kayak, surf—just carrying the stuff to and from the beach is a workout!” 4. Spice It Up To keep her routine fresh, Lanz loves props like…

If good things come in small packages, delicious things come in bite-size ones. No wonder bakeries keep rolling out oven-free energy balls—they’re packed with nutrients (protein! healthy fat! iron!) down to the core, low in sugar, and they make on-the-go popping easy. Whip up these endurance enhancing beet beauties (or, as we like to call them, “beeties”) from Brooklyn’s Husk Bakeshop and electrify your day. In a bowl: Mix 5 Tbsp buckwheat flour, 4 Tbsp cocoa powder, 1¼ cups almond meal, 9 Tbsp shredded coconut (dried, unsweetened), 1 Tbsp beetroot powder, and 3 Tbsp hemp protein. In a processor: Pulse 1 Tbsp coconut oil, 14 pitted dates, 4 Tbsp water, and 2 tsp coconut or maple syrup until smooth. Add dry mix; blend. Roll into 2-inch balls. Makes 13 balls.…

Take It Outside To start, go with an experienced outdoor climber. Know that difficulty ratings don’t translate perfectly. And go slow—without clear grips, you need to be intentional with every step. Never move without knowing where you’re headed next. How to Reach the Ceiling These pointers from The North Face pro climber Margo Hayes are basically a private indoor lesson with the champ herself. Take an Intro to Climbing Class Gyms require that you pass a test before you can belay (control someone’s rope). Learn how to tie knots, secure a harness, and communicate with your partner via specific commands in a 101 class (ask the front desk). Practice on a rope or shoelace. Recruit a Friend If you go to the gym alone, you’ll either have to auto-belay (using…

When it comes to faux lashes, objects in mirror are riskier than they appear. The skin around the lash line is your thinnest and thus super susceptible to infection and irritation, as are your eyes themselves, says dermatologist Mona Gohara, MD. If you don’t wash your fingers, or you reuse strips (because who tosses them?), you invite problematic bacteria to the party. But no need to dump your love! Adopt these healthy habits instead: Swap synthetic for mink pairs, which you can wear up to 20 times and clean (we rec Beauty Garde Lash + Brow Shampoo, $15, beautygarde.com). Wash your hands and apply with sanitized tweezers. And if glue bothers your eyes, try magnetic fringe, like One Two Lash’s ($69, onetwocosmetics.com).…

2 million Number of chlamydia, gonorrhea, and syphilis cases reported in 2016, the highest ever recorded by the CDC 44 Percentage of sexually active young women who have never been tested for an STD 1 in 4 Number of physicians who are “very uncomfortable” discussing STDs with their patients “I want to take advantage of what’s covered in my exam, including STD screenings”: What to say to your doc/ob-gyn if they don’t bring it up first Sources: Quest Diagnostics’ Young Women and STDs study; Daman P. Alagia, MD, obgyn and medical director at Quest’s Women’s Health Business; Alyssa Dweck, MD, gynecologist in Mount Kisco, New York…

Post-Gym Clean 1. CLEANSE Suds up with an anti-acne body wash (Neutrogena’s has salicylic acid) using a long-handled brush to remove pore-clogging dead skin cells. Neutrogena Body Clear Body Wash Pink Grapefruit, $8, at drugstores; Proactiv Body Brush, $30, proactiv.com 2. TREAT Mist on a body spray that contains salicylic acid. “It exfoliates, dissolves dirt that gets stuck in pores, and also has an anti-inflammatory effect,” explains Dr. Sherber. Murad’s even sprays upside down. Murad Clarifying Body Spray, $40, murad.com 3. MOISTURIZE Acne­prone skin needs moisture too (dehydration prompts oil glands to overproduce), says Dr. Sherber. Just choose a light water­based option like Clinique’s spray­on version. Clinique Fit Workout Face + Body Hydrating Spray, $14, ulta.com Caution: May Cause Breakouts Conditioner As you rinse, the oils run down your back and can clog pores, says…

I RECENTLY HAD AN EPIPHANY at the shampoo sink. Worried that my fine hair might be thinning, I leaned into a trendy new Japanese beauty treatment called head spa, a high-tech scalp facial that’s supposed to be a game changer for hair. But as she squeezed and scrubbed, Yoshie Sakuma, a stylist at the Pierre Michel Salon in New York City, assured me it wasn’t my hair but rather my scalp that could use some help. Magnified photos showed tiny sand dune–like structures at the base of each strand—buildup of dried oil, dead skin, and hair products around the follicles. Suddenly, I deeply regretted my fourth-day hair. “Scalp care is an essential step of hair care,” Sakuma said. “Almost every salon in Japan has a head-spa menu.” In the States,…

IT’S A DEBATE THAT NEVER SEEMS to get settled: Is it better to exercise in the morning or at night? Sure, there’s research you can use to build a case (Prebreakfast cardio sessions help you burn more fat! Early-p.m. exercisers have more power and strength to lift heavier!), but the reality is pretty simple. The best time to work out is whenever you can do it. And for most of us with jam-packed schedules, that often means making the most of the minutes others spend Netflix-bingeing or hitting the snooze button. “The number one reason Americans say they don’t exercise is lack of time, yet we watch hours of TV daily, so something doesn’t add up,” says Stephen Ball, PhD, a professor of exercise physiology and nutrition at the University…

WHY WE LOVE IT Traditional reverse lunges are great for building quad strength, but they let the glutes and hamstrings slack off a bit. The answer? Elevate your front toes on a weight plate (or a small chapter book at home). “When your toes are raised, you’re forced to push through your heel to complete the exercise, which engages the back of your legs,” says Los Angeles trainer Ben Bruno, CFSC. This variation is also easier on the knees. “When your toes are elevated, your knee can’t come forward as much, and it forces your shin into a vertical position,” says Bruno. “That takes pressure off your knee and makes your posterior muscles work harder.” HOW TO DO IT 1 Stand with toes elevated and hold one end of a…

Medical bills are like slasher films—M so scary you peek through your fingers to view them (more than $2,000 out-of-pocket just to deliver a baby?!). But imagine getting a sky-high bill from a hospital you’ve never heard of. Or being badgered by a collections agency for care in a state you’ve never visited. Or discovering that unpaid emergency room charges have tanked your credit score when you haven’t set foot in an ER in years. Talk about terrifying. This is medical identity theft: a sneaky, increasingly common type of fraud. Often, it takes the form of hackers infiltrating insurance and health-care-provider IT systems. They hoover up health records that include personal data (like your Social Security number), then use it to get medical care or prescription drugs. It’s rampant—in the…

Seriously, pesto is as versatile as it is delicious. A few of our favorite ways to fold the green goodness into all the meals: Top grilled chicken, fish, or even eggs with a dab; swap butter for pesto when serving crusty bread; stir a dollop into a bowl of tomato soup; mix a teaspoon with equal parts oil and vinegar for a quick vinaigrette; or combine a tablespoon of pesto and a cup of nonfat Greek yogurt to make a tangy dip for cut-up vegetables. One thing to keep in mind: Like your favorite nut butter, it’s higher in calories, so a little goes a long way. Keep basil bright! Boil leaves for 10 seconds, then dunk in ice water. Drain; pat dry. MAKE IT IN 5! 3 cups loosely…

Blueberries in your overnight oats, daily desk-based buffets of carrot crudités…way to nail those servings of fruits and veggies. But where you buy and store the good stuff might be nearly as important as eating it at all. Frozen actually beat out fresh in terms of nutritional content for vitamin C, beta-carotene, and folate in eight types of produce, one study found. And this isn’t the first piece of research to support the benefits of choosing frozen. Experts at the University of Chester in England compared levels of vitamin C in a range of frozen items with levels in fresh produce stored in the fridge for three days at 39 degrees. With the exception of cauliflower, levels were similar in fresh and frozen produce. But once the fresh food had…

Ever had one of those days? You sleep through your alarm, then you shower in such a rush that you nick your leg shaving. You throw clothes on (no time for breakfast!) and rush out the door, but still get to work late. You just make it to your 6 p.m. yoga class…and realize you left your mat at home. Gah! Individually, none of these hiccups is a big deal. But when you put them all together? It feels like the universe is conspiring against you to deliver the Worst Day Ever. The good news: This snowball effect also works in reverse. And when it does, it can do wonders for your mental health. “Making small, incremental changes builds resilience,” says Sharon Chirban, PhD, an attending psychologist at the Harvard…

About three years ago, A I had a baby on my own. Becoming a single mom by choice was the best decision of my life. However, it changed everything. I had no time, money, or energy for anything besides, well, working and mothering my daughter, Hazel. Somehow, I didn’t mind. All I ever wanted from life was to be a writer and a mom—and here I was, in the amazing, atrocious thick of it all. I did miss sweating at indoor cycling classes, a luxury I couldn’t afford anymore (timewise or financially). I was still moving my body—hauling a stroller up and down the subway, carrying a baby plus a giant box of diapers up three flights of stairs. But I wasn’t getting the kind of workouts that felt kickass…

I’m taking off my glasses and settling into bed as my on-again, off-again boyfriend of eight years leans over to kiss me warmly. Normally, I’d jump at the opportunity to escalate things into sex, but instead, I brush him off. Him: “Are you okay?” Me: “I’m fine.” Him: “You sure?” Me: “Just tired.” He pecks my forehead, rolls over, and goes to sleep. The truth? I’m still stewing over a comment he made earlier that day about a girl he’d been seeing before we reconnected. But since he didn’t press me on it and I didn’t want to come off as crazy, I decided to eat my feelings and move on. I just committed a relationship sin. “Avoiding open, honest communication because we’re uncomfortable with being vulnerable—or worse, not self-aware…

“I delayed signing a lease by 15 days because Mercury was in retrograde. I told them it was crucial, and they let me!”—JULIA BAYONA, 30 “A few sites told me to explore an old door that was reopening. It’s not why I gave my ex another chance, but it validated my decision.”—NICOLE VASSALLO, 27 “I avoided talks with my boyfriends on ‘high-stress days’ when things could ‘get blown out of proportion.’ It helped prevent fights.”—ALYSIA DE MAIO, 30…

Add In These Workouts “Research shows that both strength training and yoga increase our appreciation for our bodies,” says Nicole Hawkins, PhD, a psychologist specializing in disordered eating and body image at Center for Change in Orem, Utah. Swear Off Lurking Avoid the deep creep into a high school friend’s Insta profile. (No judgment, we’ve all been there!) “This behavior is damaging since you’re spending extended time comparing your lives with little concept of these people,” says Hawkins. Check the Critical Voice Listen to the nasty voice in your head, says psychotherapist Elizabeth Scott, LCSW, cofounder of The Body Positive. “Say, ‘You’re being cruel, what is it you need?’ Acceptance? Recognition? Can you give that part of you what it truly needs?” Get a Massage Body image can impact intimate…

A more subdued but no-less-powerful phenomenon is emerging: “Body neutrality” is the understanding that not everyone can easily achieve out-and-proud, shout-it-from-the-rooftops love for their body and that sometimes even tolerance is a battle. This is a credo that prioritizes baseline acceptance. And this middle ground seems to be a sweet spot, a reminder that body image is a work in progress. “Being neither completely loving nor completely hateful toward your body can be an important step toward breaking the black/white, good/bad polarized thinking that often accompanies body issues,” says Stella Stathi, a psychologist specializing in body image. “It can give you something to aim for that doesn’t feel too impossible but is still a step forward.” Body-neutrality advocates believe the feeling that comes from embracing this kind of stance can…

First things first: Jenna Dewan smells great. I get a hint of summer florals with a white-musk base note as she breezes up to the Beverly Hills Hotel Polo Lounge. The scent, I find out, is very exclusive. Only one bottle exists, and it was custom-made at a DIY perfumery by her 5-year-old daughter, Everly, who also named it: Mermaid Dreams. “I was like, ‘Ah, this child kills me,’” Jenna says, beaming. And though today Jenna has on a white, wide-legged linen jumpsuit with strappy wedges and several delicate gold necklaces, Mermaid Dreams is pretty much all she was wearing at our Naked Truth cover shoot, outside Joshua Tree National Park in California. Nudity is something the 37-year-old has zero qualms about. “I’ve been a dancer my entire life, so…

1 Crank up the music and pretend you’re at home. That was the solid advice actress Sydelle Noel gave me after she rocked her shot. 2 Sparkly lotion makes you feel luminous, and I’m here for it. Try Herbivore Rose Quartz Illuminating Body Oil ($48, herbivorebotanicals.com). 3 Brilliant photographer Sylvè Colless would snap a dozen frames, then remind me to take a deep breath and shake it out. Apply to life! 4 Stand tall and proud. It may sound cliché, but being part of this photo shoot was liberating, empowering…all of the good stuff.…

Follow Gab on Insta @gabporcaro. “Logos aren’t just for fitness clothes. Put a 2018 spin on the look by dressing it up with a skirt and blazer.” “Mixing is okay, but try not to rock more than two logos at a time. And make sure the scale is different if you double up—say, one big logo on a T-shirt, worn with a small one on a hat.” “You can also introduce logos in subtle ways like on a belt or a sports bra strap that peeks out under a tank.” MORE WAYS TO WEAR IT…

The DL on DF IT CAN TAKE A TOLL… Like fresh fruit, the dehydrated kind has vitamins that are antioxidants (yay!). But because of the lack of moisture, its contents are much more concentrated. That includes fiber, which, though good for you, can cause cramps and bloat, especially if you don’t typically eat a lot of it. It also has more sugar, and thus more calories. Even unsweetened fruit (which we rec) has sugars that aren’t always easy to digest in big amounts. Making matters worse? Sulfites (a common preservative) can cause diarrhea and headaches in some. Look for sulfite-free. …BUT IT’S SO HANDY! Done right, noshing on these sweeties can help you avoid less nutritious snacking. If you heart chips, try baked or freeze-dried fruit for a nice crunch.…

Kendall and Rihanna have made #FreeTheNipple so chic, women are getting fillers and tattoos (!) so their nips are more pronounced in clothing. But the less extreme way to display them—going braless or slipping on a scanty bralette—is actually A-OK (or even DD-OK). “There’s no research showing that wearing a bra has any long-term health benefits, like preventing chronic back pain, unless you’re exercising,” says Grant Stevens, MD, president of the American Society of Aesthetic Plastic Surgery. It really comes down to in-the-moment comfort: If you feel lighter without, enjoy. But if ditching a hearty bra makes you achy (common for those with big or dense breasts), stick with the underwire. Just look for unlined styles with sheer cups.…

Breakout country-music star Carly Pearce doesn’t have to get up at dawn—sound check for her shows starts at 4 p.m. But the “Every Little Thing” singer (who’s currently on tour with Luke Bryan) credits her wee hours on the road for her captivating stage energy—and voice—night after night. Find out how she rocks them. DRESS THE PART “The first thing I do when I wake up at 6 a.m. is throw on my New Balance sneakers. Whether I’m home in Nashville or on tour, I find a path for sprints or a long run. I can be in the stillness of my thoughts, almost meditating. I feel, perform, and interact with people better when I run. Sometimes, I come up with lyrics.” PLAN YOUR FUEL “I’m a huge overnight-oats fan—my…

“One of the biggest mistakes you can make is skimping on SPF once it starts to get chillier out,” says NYC derm Marnie Nussbaum, MD. UVB rays (which cause burns) weaken in the fall. But UVA rays, which are responsible for signs of aging like lines and spots, are as strong in January as in July, says Dr. Nussbaum. (Both can cause skin cancer.) For everyday use, pick a formula that is broad-spectrum (to protect against UVA and UVB rays), SPF 30 (minimum), and not just part of your makeup—you’ll never use enough to get the protection listed on the label. These SPF day creams check all the boxes…and then some. BEST FOR 1. Hydrating Infused with plant-derived squalane (an ultra-moisturizing molecule) and glycerin, this SPF 45 lotion hydrates and…

PRESENTED BY HEAD & SHOULDERS Krystal Bick, fashion influencer and founder of style site This Time Tomorrow, is known for her effortless style, easy beauty, and healthy, undone waves. “It’s a fact—I get twice as much done when I’m having a good hair day!” Bick says. To build the foundation for beautiful, all-day hair, Krystal takes a fresh approach. She treats the skin on her scalp as she would the skin on her face. Her secret? Head & Shoulders Smooth & Silky Shampoo and Conditioner. Head & Shoulders nourishes the scalp, which changes not only the way hair looks but also the way it grows. Here, Krystal gives us a heads-up on her day and the skincare–haircare hybrid that delivers great hair, post after post. Morning: A HEALTHY START “I stay…

Crushing workouts multiple times a week? High five. That’s a major win—for your health and your mood. But even if you’re regularly sweating with purpose, sneaky body imbalances could be sabotaging your efforts and causing reoccurring injuries. And these issues are starting to plague nearly everyone: Desk jobs, sedentary commutes, and sofa time are making our naturally asymmetrical bodies more misaligned, says physical therapist James Anderson, MPT, of the Postural Restoration Institute. All the sitting shortens hip flexors and causes the spine to overextend, leading to form issues when you run and lift (and, down the road, tightness, pain, and injury). Alignment problems can be tricky to identify, too, since many start as seemingly minor pinches and aches. Luckily, there are simple tweaks you can make to your daily routine…

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1. REPORT IT Filing an affidavit with the Federal Trade Commission will help prove you were the victim of a crime. Get one at identitytheft.gov. 2. CONTACT YOUR DOCTOR And anyone else who has treated you. Request copies of your records. If you see something sketchy, ask that it be scrubbed from your data. 3. CALL YOUR INSURER Request that any inaccuracies be cross-checked against claims. Send your insurer copies of bogus medical records and your correspondence with doctors. 4. CHECK YOUR CREDIT REPORT Notify the three major agencies—Experian, Equifax, and TransUnion—of any errors that you discover. 5. GET AN ASSIST Still struggling? The Identity Theft Resource Center has templates that you can print out and send to health providers and credit agencies. idtheftcenter.org…

Just FYI: Each savory recipe shown here makes four servings! 1 Lemon-Garlic Chicken 2 lemons2 Tbsp olive oil2 cloves garlic, finely chopped2 tsp thyme leaves4 boneless, skinless chicken thighs, cut into pieces 1. Using a fine grater, zest 1 lemon into a large bowl, then squeeze in the juice. Whisk in oil, garlic, and thyme. Add chicken and toss to coat. Refrigerate for at least 2 hours and up to 4. 2. Heat grill to medium. Thread chicken onto metal skewers and grill, covered, turning often until cooked through, 8 to 10 minutes. 3. Cut remaining lemon in half and grill along with chicken, cut-side down, until charred, 2 minutes. Squeeze lemon juice over chicken. GREAT WITH…AIOLI! In a bowl, whisk 1 egg yolk, 1 tsp Dijon mustard, and ½ clove…

EXCESS LEAVES Experiment with the stuff you’d usually pitch. Cauliflower leaves taste amazing roasted with olive oil; beetroot leaves can be sautéed on their own and served in a frittata. STINKY ONIONS Don’t worry about fussing with plastic wrap that won’t stay put. Ditch it, and store your old or half-used onions in a sealed container or on a plate, cut-side down. SPROUTING POTATOES These are still good enough to eat if the sprouts are less than a centimeter long, provided you cut off the growths and any green spots before cooking. SLIMY SPINACH To make spinach last, wash and thoroughly dry it, and store in a glass container. When it’s on its way out, wilt in a sauté pan with a drop of oil and keep in the fridge…

WOMENSHEALTHMAG.COM NEW StarKist® Chicken Creations™ Pouches Chicken from StarKist®? Yes, chicken! Introducing premium white chicken in a spicy buffalo-style sauce. It’s a lot like buffalo wings, only better, because you can take this spicy deliciousness anywhere. Just tear, eat and go!™ Try all 4 new flavors! StarKist.com/chicken-creations Pure Leaf.® Our Thing Is Tea. Pure Leaf® tea masters spend years perfecting tea. And the one thing that stands the test of time? Using real tea leaves to dry, blend, and brew for a deliciously smooth taste. pureleaf.com © 2018 PURE LEAF is a registered trademark of the Unilever Group of Companies used under license. Real Cheese People® Know The Proof is in the Protein Run. Bike. Plank. Kick butt. Take names. Because with 8 grams of protein per serving, Sargento® String…

Be Selective Especially with new people, we harp on anything slightly negative they say about us, and vice versa. “In the end, you’re trying to build and improve a relationship, so only bring up things that can be changed.” His raucous laughter? No. Last-minute planning? Yes. Think About Timing Talking about feelings can seem dramatic. So do it when there’s a natural end to the conversation, like on your way to the movies. “They don’t have to respond immediately, and you get a chance to feel out their initial reaction before you get into the actual talk.” Reward Good Behavior Every time he gets emotionally intimate with you (shares something about himself, asks more about you), commend him for it. Say: “You make me feel so special when you talk…

Sit down. Settle in. Let’s chat. The most powerful mind-body connection that exists? We’ve got a nomination: body image and health. It’s hard to discuss taking care of yourself without first addressing how you think about yourself. The way we talk about our bodies affects our wellness choices. Exercise or sink into the couch? Eat a fueling meal or load up on treats? Take time for a mental break or power on until you feel as if you’re going to drop? To unpack this complex issue, Women’s Health surveyed more than 4,500 U.S. readers and tapped top experts as well as inspirational women who bared all—literally and figuratively. Go on, discover your truth. CHINAE ALEXANDER @chinaealexander Influencer Empowerment expert “Every day, we get up and we make the decision to…

Q Can you love your body yet want to change it? A Yes. Too often, we imagine that loving your body means you have to feel beautiful all the time. That’s just not accurate; it’s about caring for it and treating it with respect no matter what. The question to ask is why you want to change your body. Wanting to be healthier, to have greater endurance, or to be less stressed are perfectly in line with loving your body. It gets tricky if the changes you seek are motivated solely by wanting to alter how you look. In fact, when exercise and eating habits are motivated only by appearance, they’re less likely to stick long-term. Remember that your body is your home, and it should not have to earn…

“The summer I went to camp was the first time I saw live breasts that didn’t belong to someone in my family. I was 8. To save time and water, the camp mandated that we shower with bunkmates. One day, when my favorite counselor, Rachel—not her real name—hopped behind me in line, I noticed her triangular breasts. I didn’t think; I just spoke. ‘You have pointy boobies!’ I blurted out. She replied, ‘Every body is different.’ I didn’t think much of it until later, when another counselor told me that Rachel excused herself from our activity because of what I’d said. Apparently, she couldn’t stop crying—I’d hit on a big insecurity, and worse, brought it to everyone’s attention. I apologized, of course, but our relationship was never the same. What…

Smart Pick “In the last few years, natural has been a key adjective my patients use to describe their skin goals,” says dermatologist Adarsh Vijay Mudgil, MD, medical director of Mudgil Dermatology. And the most effective, well-known natural ingredients? “They’re often derived from flowers,” he says. Timing Is Everything You probably have an hour of the day when you feel most energetic, and so do these blooms: They’re picked at specific times to deliver max benefits in these products. Queen of the Night Cactus Flower Harvested before dawn, this flower hydrates skin and helps repair its protective barrier, says Cara Bondi, vice president of research and development at Tata Harper. Boscia Cactus Water Moisturizer, $38, sephora.com Elderflower Natural astringent properties tighten pores. “It’s picked first thing in the morning, before the…

ANTHROPOLOGY Helen Fisher, PhD Research professor and member of the Center for Human Evolutionary Studies, Rutgers University; author, Why Him? Why Her?: How to Find and Keep Lasting Love CARDIOLOGY Maja Zaric, MD Interventional cardiology, peripheral arterial and venous disease director, Lenox Hill Hospital CAREER Amanda Steinberg Founder and CEO, DailyWorth.com DERMATOLOGY Francesca J. Fusco, MD 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, MD Fertility specialist and reproductive endocrinologist, CCRM New York FINANCE Manisha Thakor, CFA, CFP Director of Wealth Strategies for Women, Buckingham & The BAM Alliance FITNESS Rachel Cosgrove, CSCS Owner, Results Fitness; author, The Female Body Breakthrough Cassandra Forsythe, PhD, RD Exercise physiologist; author, The New Rules of Lifting…

BEST KNOWN AS R&B artist Tiana Brown on Fox’s Empire, Serayah is no stranger to the spotlight. IRL, she’s also a fierce pop star and the face of clothing line Material Girl. As if bouncing between sets and studios weren’t enough of a workout, she sweats with morning hot yoga—and these go-tos.…

Pack New Workout Wear There’s something about a fresh outfit (like these cute pants!) that makes you want to hit the gym. Bring Props Not every hotel has a gym. I love packing bands for a do-anywhere butt routine. BYO Plane Food I brought my favorite Sweet-green salad and my own snacks (cashews and hard-boiled eggs) to avoid airport temptation. Set Your Alarm Get your exercise in before you’re tired from a day of touring or work. Plus, after an a.m. sweat session, I found I naturally made better food choices throughout the day.…

We weren’t sure we’d see the day, but carbs are finally making a comeback. This trendy eating pattern involves avoiding carbs in the morning, when they’re likelier to be stored as fat because your body’s insulin and cortisol levels are higher. Instead, you eat carbs later, when they’ll go to your muscles for energy. Backloaders lost weight and shrank their appetite in one small study, but it’s TBD if it works for all. Peeps who may be set up for results: those who sweat in the evening, as their muscles will soak up incoming carbs to refuel, says Amy Shapiro, RD, founder of Real Nutrition. Depending on your nutrition goals, cap day carbs at 30 grams; post–evening workout, enjoy 150 grams of high-fiber ones (whole-grain pasta). Yum! PROBLEM SOLVED! Personalized…

MAGNESIUM Migraine sufferers tend to have lower levels of mag, a vitamin that can inhibit ache-causing brain signals. To slash frequency and severity of head pain, pop a 400- to 500-milligram supplement daily (clear it with your doc first). Patience is a virtue with this OTC aid—it could take up to six weeks to notice a change. ACUPRESSURE Pressing specific trigger points, like where the base of your head meets your neck, or your temples, for a few minutes could provide relief in the moment. Ever heard of “daith” (the ear fold’s innermost cartilage) piercings? There’s no proof, but (nonexpert) proponents say they help, per the same theory. PRESCRIPTION MEDS Fighting migraines five or more days a month? A preventive Rx could cut occurrence and intensity in half. There’s no…

From the makers of our favorite organic tampons, the new Sex by Lola kit ($34, mylola.com) has everything you need for happy, healthy romps: ultrathin latex condoms, aloe-based lube, and vaginal wipes (to freshen up before or after), each made with natural and minimal ingredients. Plus, you can sign up for a subscription for any of the three products, and thanks to the cute, travel-friendly pouch, there’s no need to stuff ’em in a drawer. Say it with us: yes, yes, yesss.…

So you tripped walking into an interview. Ouch, but oh well! A little embarrassment is actually a good thing, as it makes you appear trustworthy (by proving you’re human), which in turn makes you feel accepted, research shows. But if you enter self-bashing territory, here are two tricks to pull out of it: Pretend you’re an observer—it’ll detach you from feeling like a victim, so you can be less self-conscious, per a new study. Or crack a joke (“That’s one way to make an impression!”), which lowers your stress response by faking confidence. Source: Li Jiang, PhD, researcher at Carnegie Mellon; Matthew Feinberg, PhD, assistant professor at University of Toronto…

DO 1 Reconnect with your breath at Wanderlust Yoga, inspired by the namesake festival, in one of 10 class styles. Workshops (like vision boards) are ace too. wanderlustaustin.com 2 Walk, jog, or bike any or all of the Ann and Roy Butler Hike and Bike Trail’s 10 lush miles (a.k.a. “Lady Bird”). Not to be missed: the boardwalk, for skyline views. austintexas.gov for maps 3 Kayak down the Colorado River to watch the city’s famed bat colony (about 1.5 million little guys) take their evening flight from the Congress Avenue Bridge. livelovepaddle.com 4 The country girl’s dance cardio? It’s called the two-step. See it, learn it, love it (with live music) at Broken Spoke, one of the oldest honky-tonks in town. brokenspokeaustintx.net EAT PICNIK Butter coffee? Grain-free tacos? Superfood muesli?…

1. Skin Secrets “Kora Organics products are nontoxic and certified organic and give me the results I need so my skin can be at its best. Morning and night, I cleanse, mist, and moisturize, and then I use the Noni Glow face oil after my moisturizer as a primer for makeup.” Kora Organics Balancing Rose Mist, $34, and Noni Glow Face Oil, $68, koraorganics.com 2. Favorite Workout “I love yoga and do lots of walking—whether it’s around the block to take the dogs out or a hike with my husband and sons to get some fresh air. I always feel so much better after I work out.” 3. Picture-Perfect Hack “Photos are all about good energy. It doesn’t matter how pretty you are on the outside; if your energy isn’t in…

A Better Brush “Even the gnarliest knots in my fine, bleached hair unravel quickly with this gentle detangling brush. The coolest part: The handle is made from biodegradable plant starch.” —Maddie Aberman, beauty editor Wonder Wipes “Confession: Sometimes I don’t have time to shower after yoga. This portable trio of moisturizing face wipes, deodorizing body wipes, and oil-absorbing hair sheets has changed the game for me.” —Kate Foster, associate beauty editor Brows in a Click “This four-in-one pen adds bulk to my brows—not my gym bag. It houses two shades of a creamy waterproof pencil, an edge definer, and a highlighter for A+ arches.” —Marta Topran, beauty director Word of Mouth “Regular lip balms mask my chapped skin. But this serum actually treats flakes with gentle sugar acids, and it hydrates with hyaluronic…

Iso Single-Arm Row Holding dumbbells, hinge forward, feet hip-width apart; raise left dumbbell to side and hold. Squeeze shoulder blades together to row right dumbbell to chest. Lower right arm to start. Do four sets of 10 reps on each side. Shoulder Press Hold dumbbells at shoulders; stand with feet hip-width apart, knees slightly bent. Keeping core tight, press left hand overhead. Pause; slowly lower. Repeat on other side. Do four sets of 10 reps on each side. Back-Loaded Squat Stand with feet slightly more than hip-width apart, barbell on shoulders. Keeping core braced, bend knees and sit back to lower into a squat. Press through heels to stand. Do four sets of 10 reps. Source: Julie Blandin, physical therapist in Virginia Beach, Virginia…

While training for a W triathlon back in 2009, Kristen Brooks flew over her handlebars. For years afterward, she couldn’t run, ski, or hike without neck or back pain. Cortisone shots and acupuncture didn’t provide relief, so when the now 41-year-old’s best friend said she was going to try a topical cream containing cannabidiol—CBD, a compound found in marijuana—to ease her own aches, Brooks figured: Why not join her? Within two months, her discomfort was gone. “It felt like witchcraft,” she says. Voodoo it’s not. But CBD has some seemingly powerful mojo. Unlike THC—the psychoactive component in a classic joint or weed brownie—it won’t get you high. Yet it may help regulate mood and chronic pain and reduce inflammation. “CBD is an extraordinary compound,” says Sanford Wolgel, PhD, former chief…

Some nutrition maxims are more flexible than others, and some fade or lose favor with changing trends and new research, but you’re never going to get out of eating your fruits and veggies. That’s because a diet high in produce offers a whole bunch of health benefits. We’re not just talking shake-off-the-blahs kind of perks—we mean years-on-your-life ones. Consider this: The risk for premature death from any cause dropped by 10 percent for every 2.5-serving increase (up to 10 total portions a day), according to researchers who examined 95 global studies. Now exactly how much and what kind of all that healthy goodness you should be eating has been a bit more debated—you’ll hear some support for strict plant-only diets, while others preach that fruits are full of sugar and…

A bright plate might make for the perfect Insta post, but there’s no hard evidence that a balance of colors always equals a balance in nutrients. What we do know: Different-hued produce has varying effects on your risk of developing diseases. Cruciferous veggies like cauliflower (yes, beige and white technically count as colors!) have been linked to reduced odds for cancer, while citrus fruits and carrots can protect against heart disease. Rather than stressing about the palette you’re creating in your grocery basket, simply focus on choosing at least three different shades and varieties a day (a green apple, a red pepper, a serving of butternut squash) and you’ll get a range of beneficial compounds.…

HUG IT OUT Affection is a reciprocal behavior—when you dish it out, you’re likely to have it returned, says Kory Floyd, PhD. So tell loved ones how much you appreciate them, or wrap them up in a big embrace, and they’ll likely do the same for you. SAY YES TO SKYPE The next best thing to face time? Video chatting. It can help people separated by distance maintain the bonds they previously built in person, according to a study in Cyberpsychology. FESS UP Demonstrating trust in another person can help the relationship develop faster, says psychologist Ellie Milby. Tell a friend something personal—like how you’re struggling a bit at work—and the quality of your interactions will improve. MAKE A NO-PHONE ZONE Next time you meet a pal for dinner, switch…

“When I was growing up, it wasn’t uncommon to hear the doorbell ring, glance over at my mom and sister on the couch, and groan about who would put pants on to interact with the pizza delivery boy. We were always lounging in our underwear or robes. The affinity was likely born of necessity (with one full bathroom, three women, and no AC, your only option is to get comfortable with nudity), but seeing bumps and rolls and nipples and stretch marks and hair never shocked me. And that led to a total lack of body shame. I viewed bodies, with all their imperfections, as something you didn’t need to cover up. Locker rooms later taught me that not everyone is cool with extended nakedness, and I learned to read…

Fourteen of our WH global editions (U.K., Germany, Greece, Brazil, Netherlands, Turkey, Spain, Latin America, Middle East, Portugal, South Africa, Australia, Poland, and Japan) got in on the survey action too. In total, more than 18,000 women shared their views on body image and more. Check out the wisdom we hold to be oh-so-true. Weight remains a weighty subject 66% At least this many global readers said that, yes, they would like to lose weight. The most popular amounts ranged from 1 to 10 wished-away lbs. MIND MATTERS Tackling a tough mental situation is the achievement that makes women in Turkey, Poland, Portugal, and Japan super proud when it comes to their bodies. STRENGTH IS KEY, BUT DON’T FORGET THE FLEX FACTOR Japan and Russia report that “be more flexible” is…

What do the most body-confident women you’ve worked with have in common? They understand there are numerous layers and attributes that make someone beautiful. I find this approach often comes from upbringing—being taught from a young age that beauty can mean many things and is not just a certain physicality. From what I’ve seen, women who carry this belief system tend to zoom in less on specific parts of themselves they dislike and focus more on the whole person. That’s not to say we can’t learn this later—it just takes more work! So, about that effort. How can we do this? I’ve been going to a women-only spa in NYC. This has been profound for me. I recommend it to anybody working on self-acceptance. Seeing women at many different phases…

FOR ACNE SWAP BENZOYL PEROXIDE FOR… Blue Yarrow Get the powers of BP sans the dryness. Blue yarrow is antibacterial, plus its antioxidants significantly reduced inflammation associated with acne, according to one study. Little Barn Apothecary Blue Yarrow + Geranium Cleansing Oil, $32, littlebarnapothecary.com FOR DRYNESS SWAP CERAMIDES FOR… Meadowfoam This moisture magnet is like a Nalgene for your skin and is similar in composition to the skin’s protective oils. L’Oréal adds glycerin and aloe water for extra hydration. L’Oréal Paris Hydra Genius Daily Liquid Care Extra Dry Skin, $18, at drugstores FOR DARK SPOTS SWAP SYNTHETIC VITAMIN C FOR… Rose Hip Instead of slathering on a synthetic form of the pigment buster, look for rose hip–seed oil or extract. “It has high levels of vitamin C to prevent and…

DEAD LIFT Hold a pair of dumbbells in front of thighs, palms facing body, feet hip-width apart (a). Push hips back and bend knees slightly, hinging torso forward and lowering weights to shins, keeping them close to body (b). Pause, then squeeze glutes to return to start. That’s 1 rep. Do 12. FRONT SQUAT Hold a pair of dumbbells at shoulders, elbows bent and upper arms nearly perpendicular to body, feet hip-width apart (a). Sit hips back and bend knees to lower into squat (b). Press through heels to quickly return to standing, squeezing glutes at the top. That’s 1 rep. Do 12. DUMBBELL FORWARD LUNGE Hold a pair of dumbbells at arm’s length, palms facing body (a). Step right foot forward and bend both knees until right thigh is…

THE NASCAR DRIVER, motivational speaker, and women-in-STEM advocate is a pro at shattering glass ceilings and speed limits. The best part? Landauer, 26, has no intention of slowing down. With 27 (!) wins in her pocket and a BS in Science, Technology, and Society from Stanford (earned while racing part-time), she shares how “human-machine interactions” shape her. IT’S A MARATHON… “Racing taught me perseverance. You may be having a bad race, or a stretch of them, but you have to remain optimistic and still motivate yourself and the team. I apply that tenacity to all aspects of my life.” Julia Landauer “I LOVE WINNING—I’LL SAY IT, AND MORE GIRLS SHOULD TOO.” “BE DIFFERENT AND GO AFTER SOMETHING SOCIETY SAYS YOU SHOULDN’T.” 141 The number of races she’s competed in since…