Innholdsfortegnelse for November 2018 i Women's Health

EDITOR-IN-CHIEF @lizplosser With each flop and kick, I feel my sleep tank emptying. Many mornings I drag myself out for a run with a hint of that bone-deep fatigue I struggled with when he was a baby. And I’m not alone! New research shows that the postpartum period, traditionally deemed a mere six weeks long, actually lasts years. Babies may be off-the-charts adorable (oh, how I miss George’s newborn smell!), but raising them while also looking after your own health and happiness is incredibly challenging. That’s why WH created the ultimate playbook for moms, “You’ve Got This, Mama” (page 116). It explores the good, the bad, and the seriously?! of having a baby. It’s filled with cutting-edge science and tips to help you feel your very best under the circumstances—physically,…

“Color blocking is an easy way to display confidence and make a statement, even in sweats. Choose colors of different tones in similar families, like pink and red.” “Another trick? Go for a monochromatic look—say, blue on blue—and add a pop of a second color via accessories.” “If creating a full outfit seems too daunting, opt for a single piece that will convey the trend with multiple colors or a geometric pattern.” Follow Gab on Insta @gabporcaro. MORE WAYS TO WEAR IT What’s in Sonequa Martin-Green’s Workout Bag? WHEN SHE’S NOT exploring the final frontier, the star of CBS’s Star Trek: Discovery is on a mission to become stronger through calisthenics and TRX training. A fan of pushing her limits, she also takes martial arts lessons from the show’s stunt…

Preheat oven to 425°F as you cook 4 cups brown rice. Peel and chop 1 large sweet potato and 1 large red onion. On a baking sheet, toss potato and onion with 1 Tbsp olive oil and season with salt and pepper. Bake until tender, 20 to 25 minutes. Season 1 lb chicken breasts with salt, pepper, and ½ tsp each garlic powder and ground ginger. In a large skillet over medium-high heat, cook chicken in 1 Tbsp olive oil until golden, about 8 minutes per side. Let rest, then slice. In a small bowl, whisk together 1 minced garlic clove, 1 Tbsp low-sodium soy sauce, 2 Tbsp peanut butter, 1 Tbsp honey, and 2 Tbsp lime juice for dressing. Whisk in 1 Tbsp each sesame oil and olive oil.…

Don’t succumb to those trendy tiny frames (à la Kendall Jenner) now that the sun isn’t blazing all day, every day: Their lack of coverage allows rays to sneak in from more angles. Your best bet is UV-blocking, larger lenses that shield as much of your eye area as possible. And be sure to sport them on rainy or cloudy days too (just like sunscreen!). The same rays that damage skin also pose a risk for aging and melanoma to your eyes, and they’re present as long as it’s daytime. Source: Lora Glass, MD, oculoplastic specialist at Columbia University Medical Center STIR CRAZY We’ve caught #StopSucking fever—the movement against single-use plastic straws, which are projected to outnumber fish in the oceans by 2050. Starbucks, Hyatt Hotels, and even Seattle have…

DO 1 Sprint the iconic “Rocky Steps”—the 72-deep staircase in front of the Philadelphia Museum of Art. A good workout (do it at least twice), an even better ’gram. philamuseum.org 2 Enjoy a free sweat sesh at Endeavor Athletic’s pop-up shop. Participants are treated to discounts and goodies, like a cocktail or juice shots, after class. endeavorathletic.com 3 Leaf-peep as you walk the trails of Fairmount Park, one of the country’s largest urban parks. Or enjoy fall scenery on horseback—several stables offer lessons. visitphilly.com 4 Run the three-mile (round-trip) Benjamin Franklin Bridge walkway for skyline views, then relax on Race Street Pier (with hammocks and free yoga). delawareriverwaterfront.com EAT SURAYA Sip a Lebanese chai (made with orchid-root powder, turmeric, and crushed pistachios) from the café, then sit down for flavorbomb…

GET HER GLOW 1. Hiking Mount Kilimanjaro “It was the most incredibly empowering experience. After you climb a mountain, you really feel as if you can accomplish anything.” 2. Backpacking Beauty “On the trail I didn’t wear any makeup. I just wanted to embrace being with my closest friends and fiancé. I did bring a toothbrush, deodorant, and Garnier’s micellar wipes… they were so clutch since I didn’t shower for the week!” Garnier SkinActive Micellar Makeup Removing Towelettes, $7, garnierusa.com 3. Feeling Her Best “I’m my most powerful when I’m taking care of myself. Working out, eating healthy, sleeping well, and finding balance are all so important.” 4. Going Green “I’m working on a ‘Rinse, Recycle, Repeat’ campaign with Garnier to educate people on the importance of properly recycling their empty…

Many people crank up their core workouts looking for a flatter, more toned tummy—and hey, nothing wrong with a little vanity mojo! But if getting visible abs is your only focus when it comes to training—and you’re doing a million situps to get there—your plan might backfire. “The core isn’t one muscle; it’s a relationship of a bunch of muscles that cover your whole trunk, connecting your hips, spine, neck, and shoulders,” says performance coach Brett Klika, CSCS. “The rectus abdominis, or ‘six-pack’ muscles, are only part of it.” Supertargeted ab exercises leave a lot of your core out of the picture—and neglecting those other muscles can actually slow your progress. What’s more, there are plenty of nonaesthetic reasons to boost core strength. “Some of the strongest people in the…

When mental health meets work, the conversation often centers on how our jobs make us stressed, anxious, depressed—all very real, very difficult situations. But what if we flipped that script? Enter six leading ladies who have conquered mental-wellness issues and collected lessons along the way. Now, they’re using those tools to navigate and expand their badass careers—and getting honest about what it takes to be strong in every sense of the word. “Dear bullies: Thank you” The first time I understood that your peers could be cruel to you, I was in the third grade. My teacher left the class for a minute and put me in charge. As soon as she was gone, everyone got out of their seats. One boy was making paper planes and flying them all…

Your attention, please. We’d like to present that oft-overlooked farm and fridge staple, the humble egg, with the MVP (Most Versatile Protein) award. “Eggs offer a significant amount of muscle-repairing protein,” says Amanda Baker Lemein, RD, a nutritionist in Chicago. Six grams of protein per egg, to be exact. But the part that locks in their winner-winner-egg-dinner status? Eggs are one of the easiest foods to cook. (Seriously, we could whip up an egg dish while blindfolded, although we don’t endorse that method!) Plus, they’re a solid source of wellness-promoting vitamins A and D and key nutrients choline and folate. Yet ever since poached eggs over avo toast became such a thing, we’d forgotten just how great old-school scrambled eggs can be—creamy, comforting, and low on the calories. The team…

Everyday activities can create muscle imbalances that might derail your hard work at the gym, says Scott Weiss, CSCS, a New York City PT. The fix: a monthly PT check-in to spot and correct any unevenness. Insurance may not cover the cost (which ranges from $40 to $250 per session), but even if you have to shell out on your own, the visits might be cost-effective. One study found that when people saw a PT instead of having an MRI for low-back pain, they saved about $4,793 in a year since imaging increased the likelihood of surgeries, specialist appointments, and ER visits. Find a PT at apta.org.…

If it sometimes takes nothing short of a half-naked Hemsworth brother to make you want to wrinkle up the sheets—and even then, a full night’s sleep sounds more appealing—you’re not alone. One in three women loses her sex drive at some point in her life, studies show. And we don’t mean menopause. Sure, major tragedies, hormonal changes, and new meds can mess with your mojo, but there’s a common reason almost all of us can relate to: Our minds are getting in the way. “For women, the brain is the main ingredient for sexual desire, function, and orgasm,” says Lori Brotto, PhD, executive director of the Women’s Health Research Institute at the University of British Columbia and author of Better Sex Through Mindfulness. Men, you see, have a direct connection…

ATHLETA PERFORMA THONG In the never-ending workout debate between Team Commando and Team Underwear All the Way, this is the happy medium: seamless, sweatwicking, and no visible panty lines. Sort of like you’re wearing nothing, but not. $16, athleta.com SUUNTO 3 FITNESS SMARTWATCH No need to hire a personal trainer—this watch gives you a fitness plan that adjusts as you improve and real-time guidance on effort. Gains, right this way! $200, amazon.com 2018 Women’s Health FITNESS AWARDS NIKE METCON 4 The unique textured outsole paired with a flat platform and an anchored heel will keep you grounded during explosive lifts and high-intensity training. $130, nike.com Ideal weight-room kicks should be low to the ground (read: thin, flat outsoles) to help boost both your power and your muscle activation. Samsung Gear…

SPYDER SYNTHESIS GORE-TEX SKI MITTENS Protect your fingers from freezing up by wrapping them in this pair that’s guaranteed to keep them functional for hours on end. The adjustable wrist strap is a lifesaver when the wind picks up. $80, amazon.com NORTH FACE SUPERLU JACKET Light padding and a waterproof shell give you a sleek yet dry ski look. We also heart the secure media pocket that allows us to jam out to tunes during cold treks. $199, thenorthface.com SMITH SKYLINE GOGGLES WITH CHROMAPOP LENS Give yourself a better outlook, literally, with goggles that help you see more clearly. No need to wipe, as the lens will clean itself, letting you focus on enjoying the view from the lift. $170, smithoptics.com Choose goggles with lenses you can swap when conditions…

Kaley Cuoco’s doctor is upset with her. A few weeks after The Big Bang Theory star’s post-wedding shoulder surgery this summer, she began posting videos of her one-arm workouts. They included squats and hauling what looks like a giant sled across a parking lot as she sweats and makes the kind of fierce warrior face even an actress can’t fake. In person, Kaley is a friendly, thoughtful, blonde ball of sunshine. She greets me warmly in her adorable office wearing leggings, a tee, Givenchy slipons—she can’t bend down to tie shoes while her shoulder heals—and a baseball cap. She’s got hummus, veggies, fruit, and water laid out. She looks strong and healthy. It’s just…she’s not a huge fan of the brace she’s supposed to wear, so she sneaks it off…

1. VITAMIN A Known as retinol, it smooths skin texture by speeding up your skin-cell turnover process and increasing collagen production, says derm Joshua Zeichner, MD. Elizabeth Arden Retinol Ceramide Capsules Line Erasing Night Serum, $84, elizabetharden.com 2. VITAMIN B Niacinamide (a.k.a. vitamin B3) can brighten your tone and minimize breakouts “by regulating both pigment and sebum production,” says celeb facialist Renée Rouleau. Mary Kay TimeWise Age Minimize 3D 4-in-1 Cleanser, $24, marykay.com 3. VITAMIN C Fade dark spots and hyperpigmentation with this antioxidant. It suppresses melanin activity (both lightening pigment and preventing it from forming) and stops existing spots from getting darker, says Rouleau. Farmacy Bright On Massage-Activated Vitamin C Mask, $38, sephora.com 4. VITAMIN D Applied topically, this antioxidant can help protect skin from environmental aggressors like UV rays and pollution,…

You don’t have milk straightaway. Don’t panic. For a day or two, your body produces colostrum, a highly concentrated fluid made of antibodies. THE FIX Be patient—and prepare. When your milk does come in, your girls may go up a few cup sizes until your supply settles. You feel like a 24/7 milk factory. Because you kinda are. New-borns need to nurse 8 to 10 times in a 24-hour period, for as long as 40 minutes at a time. That adds up to as much as seven hours—almost a full workday. THE FIX Delegate. Enlist your partner, friends, and family to take care of diapering, burping, or meal prep. Your nipples hurt as if they have rug burns. Repeatedly putting your nips in a wet mouth can make them dry…

Why do women often feel a loss of identity after having a baby? SACKS It’s a wild change that’s actually analogous to puberty. Just like how a child evolves into a teenager and an adult, there’s a period of body morphing and hormone shifts that a woman goes through when she becomes a mother. Plus there’s an identity transition: You go from living a life where you are at the center to waking up and realizing you are responsible for, and in love with, a completely dependent human who now runs the show. What do you wish more women knew about this metamorphosis? BIRNDORF That almost every new mother is ambivalent in some way about becoming a mom. SACKS Exactly. Women come to me and say, “Today I felt like…

Bonding Difficulties BABY BLUES Your connection is a slow build, not love at first sight. PMAD You’re indifferent to or ambivalent about your child, or you actively dislike them. Anxiety BABY BLUES You feel unsettled and on edge. PMAD Obsessive fears make it hard to function. E.g., You stay up all night to compulsively check on the baby. Depression BABY BLUES You are sad and weepy and, from time to time, don’t enjoy your baby. PMAD You persistently feel hopeless and may even have suicidal thoughts. Mood Swings BABY BLUES You ugly-cry one moment and belly-laugh the next. PMAD You have severe emotional shifts that last longer than three weeks. Scary Thoughts BABY BLUES You worry about accidents (like dropping the baby). PMAD You persistently think about harming your child,…

Talk about sticker shock: The average cost of childcare in the U.S. is $8,700 a year. That price tag, combined with a lack of family-friendly work policies (e.g., flex time), drive many women out of their jobs, which can create financial hardship. “Having a baby is one of the leading causes of poverty,” says Kristin Rowe-Finkbeiner, cofounder and CEO of MomsRising.com and author of Keep Marching: How Every Woman Can Take Action and Make Change in Our World. TAKE ACTION Urge your elected officials to vote for the Child Care for Working Families Act, which would limit childcare costs to 7 percent of low- and middleclass parents’ income. If you’re in need of financial help, contact advocacy group Childcare Aware (childcareaware.org). It can connect you with assistance resources in your…

Rediscover your abs. The expanding uterus can stretch and separate your abdominal muscles, leaving you with a protruding pooch. A pelvic floor therapist (find one at pelvicrehab.com) can confirm you have this condition—diastasis recti—and suggest exercises to close the gap, though some women need surgery, says Alicia Willoughby, a pelvic health PT in San Francisco. Jump on a trampoline again. Leak a little when you cough, laugh, or hop? Blame weakened pelvic floor muscles. Cutting back on fluid and caffeine before bouncy activities helps most women, says May Wakamatsu, MD, a uro-gynecologist at Massachusetts General Hospital. If that fails, try a pelvic floor PT or a pessary (a silicone device that’s inserted into the vagina to block flow). Wake without aching. A weak core and carrying extra weight (no shame:…

I used to just watch my kids surf. Then one day I joined them—mostly to prove to myself that I could keep up—and got hooked! There’s nothing like riding the waves with them. —Ahna, 37 I went to a group training class to get back in shape and set a good example for my kids. I met some moms who pushed themselves—and me. This fall I ran my first marathon. —Jen, 43 Having kids is rewarding but not always in a tangible way. I wanted to set and complete a measurable goal, so I hiked the 22-mile trail at Mount Whitney. The mindset I relied on during childbirth helped me make it to the top. —Courtney, 40 VOICES OF THE REVOLUTION EXCUSE US—OR BETTER YET, JOIN US—AS WE FANGIRL OVER…

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…

Have you heard the news? Garnier SkinActive Micellar Water is the best-kept secret for hydrated, healthy skin. Use it to gently remove makeup (even if it’s waterproof!), as a cleanser (no rubbing required!), and to simply soothe your skin. It’s formulated with micelles, cleansing molecules that act like tiny magnets to magically pick up dirt, oil, and makeup, leaving your face beautifully clean and refreshed—in a snap. Discover the secret why Garnier SkinActive Micellar Water is America’s #1 micellar water that millions of women love—and pass it on! why they switched* SKIN FEELS FRESH “This stuff is AMAZING. Not only is this cleanser super gentle on my skin, it removes makeup and dirt quickly and effectively AND it leaves my skin feeling fresh and hydrated.” —Nocturia NO STICKY RESIDUE “I…

After boxing class, do your fingers smell like you went fishing with your bare hands? So do ours. (Gah!) That’s because sweaty gloves are a breeding ground for bacteria. “What you smell is germs, dead skin cells, and mildew,” says cleaning expert Melissa Maker, creator of YouTube’s Clean My Space. Studios try to disinfect with sprays and wipes or sanitizing light boxes, which help, “but it’s hard to reach the nooks and crannies where your fingers go.” What to do: Bring a travel-size disinfectant spray for an extra dose of clean before class, wear wraps to reduce skin contact in gloves, and consider investing in your own pair if you hit the bag weekly. (P.S. To help them air out, tie them to your gym tote instead of stuffing them…

USDA ORGANIC Animals are fed only certified organic feed and given no antibiotics or hormones (ideal, especially if you eat meat often); they also have year-round outdoor access. But the cert has no rules for slaughter, so look for “Certified Humane” (often paired with it). GRASS-FED Meat from these cows (versus grain-fed ones) has less total fat yet more healthy omega-3 fatty acids. But the cows could’ve been fed in a lot, so the label doesn’t necessarily mean kinder. NO ANTIBIOTICS If you can’t buy organic (it ain’t cheap), you at least want this stamp. Not just for yourself, but for the world: Experts think overuse of these drugs (used to prevent sickness in cows) could give rise to superbug diseases—in humans. PASTURE-RAISED Better than grass-fed: The cows live outdoors…

GET GROUNDED “I wake up at 8:30 a.m. and meditate for one minute. My mind will start racing, so taking a moment to check in helps me stay centered.” CHECK OFF ONE THING “I always make my bed. I don’t need to, but I tell myself, ‘Evening Zoë will thank you later.’” HAVE SOME SILLY FUN “I live with my sister, and we have kitchen dance parties. She’ll put on a song—we Sean Paul—and we’ll jump around with her Siberian kitty, Nubby. It reminds me not to take anything too seriously.” GRAB A BUDDY “If I need more movement, I’ll run in Brooklyn’s Prospect Park with a friend or do a HIIT workout with my sister. It’s more fun to suffer together!” PUT YOUR BEST FACE FORWARD “After I shower,…

For years, skin-care companies have categorized women by the amount of oil they produce (i.e., normal, oily, or dry). The problem? It’s oversimplified and it doesn’t tell the whole story of why, or how, your skin behaves the way it does, explains Barbara Close, founder and CEO of Naturopathica and author of The Naturopathica Effect. “I take into account factors like diet, genetics, and lifestyle to treat the root of your problems—not just the surface symptoms,” says Close. Years of experience as an aesthetician has led her to classify skin using four holistic “personalities.” Adaptive Your skin is resilient, balanced, and able to handle changes. It reacts well to new products and different types of weather. “Visually, it has average pore size and minimal breakouts,” says Close. Your Skin-Care Rx…

1 Complexion When you’re working out, your pores open to release sweat and cool you down. Face makeup can impede that process by forming a barrier over your skin, which traps oil and bacteria in pores, leaving you at risk of breaking out, says dermatologist Whitney Bowe, MD. SKIP Formulas labeled “waterproof” (they’re usually full of pore-clogging silicones). Be wary of misleading marketing terms like “breathable.” SAFE Opt for makeup labeled “oil-free” and “noncomedogenic.” If you’re acne-prone, try mineral makeup with antibacterial ingredients like zinc (we like BareMinerals Blemish Rescue Skin-Clearing Loose Powder Foundation, $29, sephora.com). But fair warning: “If you have acne, any foundation or concealer formula can trigger breakouts if you’re sweating profusely,” says Dr. Bowe, so consider skipping it entirely on heavy cardio days. 2 Eyes Runny liner, shadow,…

MOVE OF THE MONTH WHY WE LOVE IT Single-leg deadlifts lift your bum, improve balance, and fire up your hamstrings, hips, and core. And adding a “kickstand” by dropping your raised leg can actually make these rockstar strength builders even more effective. The support you get from keeping both feet on the ground ensures you focus on engaging the right muscles (not just on avoiding tipping over), says Tony Gentilcore, CSCS, owner of Core gym. Plus, using two legs means you can go bigger on weight, and stay safe if regular single-leg deadlifts feel super challenging. “One-leg exercises are aggressive, and form can quickly fall apart,” says Gentilcore. (The leg plant is extra assurance that you’ll get the best results.) HOW TO DO IT 1 Hold kettlebell in right hand;…

If You Feel Comfortable With Your Boss… Skip the email and chat face-to-face. Own the situation with equal parts self-awareness (“because of outside stress, I’ve been focusing less…”) and accountability (“and the way I could best work through this is to take a personal day”). Being so open with your boss can foster trust and explain, say, your distraction or a recent drop in productivity. Health Psychology Honesty can be key. If You’d Rather Blame Food Poisoning… Might want to think again. A good rule of thumb is to avoid any excuses that could haunt you later. But that doesn’t mean you need to be an open book. Go general by explaining that you need to take a little time for yourself. Still rather say you have a cold? Use…

Remember when your mom said, “Two wrongs don’t make a right”? That’s kind of how we feel about the phrase “skinny fat.” (Seriously, no one needs to use either word to describe a body—their own or anyone else’s—let alone both.) Terminology aside, though, the health risks are real. Appearing to be at a healthy weight while having excess body fat has been linked to serious issues like heart disease, diabetes, and metabolic syndrome. But recently, science threw us a curveball. Studies began to show many overweight people are healthier than “S-word F-word” folks, even though they carry more body fat. Huh? Turns out, the problem isn’t just having too much fat—it’s not having enough muscle, says Carla Prado, PhD, RD, a clinical nutritionist who studies muscle and health at the…

Pop quiz: Stem cells can be used to 1) fight cancer, 2) grow a new kidney, 3) erase wrinkles, or 4) repad creaky knees. Can’t settle on one answer? Not surprising—the mini powerhouses have grabbed attention lately with studies hinting at their potential to do all of the above. What makes stem cells so special? Unlike other types of cells, they have the ability to endlessly replicate themselves to replenish tissue. They’re also shape-shifters, capable of transforming into more specialized cells (say, a red blood cell or a lung cell) when they divide. This potential to repair and restore has put conditions like multiple sclerosis (MS), arthritis, heart damage, and Alzheimer’s squarely in researchers’ sights. Treatments for these or other disorders could be used on patients within 10 years, says…

There’s nothing like a quick scroll through Instagram to fuel your annoyance with other people. Even if you’re an upbeat, everyone’s-cheerleader type, all it takes is one ill-timed “Pinch me! I scored my dream job!!!” post to make you roll your eyes and secretly hope, at least for a second, that the position isn’t nearly as sparkly as the punctuation suggests. Bad karma, but we’ve all been there. “In many situations, bragging is not socially acceptable,” says Karen North, PhD, a professor of digital social media at the University of Southern California. “Boasting about yourself tends to offend other people, especially on social media, because you’re making an announcement rather than disclosing information as part of a complex conversation.” In other words, as long as someone is going out of…

Lock the Door When you have roommates or kids, just the idea of someone barging in can distract you from all the feels. But even if you live alone, locking up sends a signal to your brain that something naughty is about to happen, which can help you focus. Center on Your Breath Notice your inhales and exhales: Are they loud and fast? Quiet and slow? “That serves as a focal point to keep you present,” Dr. Millheiser says. It also makes you more aware of your pace and intensity and of how different sensations are evolving. Say It Out Loud Dirty talk is not necessary (unless you like it), but verbalizing “That feels so good” (or hearing the same) can increase your level of arousal, per one study. Brotto…

GAPFIT ECLIPSE MEDIUM IMPACT STRAPPY SPORTS BRA We consider this the perfect partner for any medium impact activity due to the non constricting yet sturdy fabric of this scoopneck black-and-white beauty. $45, gap.com FITBIT VERSA The 24/7 heart-rate tracking will tell you when you deserve a high-five after dance cardio, but also when you need a minute to chill during a stressful commute. (And it will give you a breathing exercise to help you find your calm anytime, anywhere.) $200, amazon.com PUMA HYBRID ROCKET Cushioning and support team up to make a statement in the ultimate gym-to-street shoe. The inside is silky soft; the rubber sole is stabilizing. $120, puma.com Manduka Prolite Yoga Mat Master all the moves without worrying about slipping. The mat’s top surface absorbs moisture and the…

SPEEDO WOMEN’S VANQUISHER 2.0 MIRRORED GOGGLES Designed for a woman’s narrower face, these goggles stay locked in place and fight the sunny glare when you’re swimming outdoors. $17, amazon.com GARMIN FORERUNNER 935 Pool workouts haven’t always been a strength in the multi-sport watch market. But this item? Our hands-down fave for counting strokes and tracking laps. $500, garmin.com TYR SPORT PLEXUS DIAMONDFIT SWIMSUIT The Goldilocks of one-pieces: It’s built to perform during intense lap sessions, but the more streamlined cut means you can also don this suit when you’re casually lounging. $80, tyr.com LIFEPROOF FRĒ WATERPROOF CASE Say goodbye to the days of writing down your workout and stashing it in a baggie next to your lane. Now you can bring your phone poolside with zero splash anxiety. $90, lifeproof.com…

MOTHERHOOD IS MAGICAL. Really, that’s the only word that can describe the act of creating, delivering, and raising a child. But there’s another sleight of hand at play, one that’s rarely discussed: the mysterious power to make the woman who endured nine months of pregnancy, hours of labor, and birthing a baby the size of a small pumpkin (according to the fetus-size-as-produce chart) feel virtually invisible after birth. Don’t get us wrong—few things in life are sweeter and more rewarding than a baby’s gummy smile. But while newborns are doted upon, moms are often relegated to the background, with limited help or resources as they navigate one of the most profound physical and psychological shifts a woman can experience. Indeed, nearly three-quarters of mothers say society doesn’t understand or support…

The debate on “breast is best” versus formula feeding distracts from the real problem: Doctors heavily promote breastfeeding, but the government doesn’t fully support moms’ efforts. Breastfeeding in public wasn’t legal in all 50 states until this year. Inadequate paid leave forces many mothers to return to work before they can establish a milk supply (it can take up to six weeks), and 60 percent of working moms don’t have a safe, private place to pump. Is it any wonder two-thirds of moms don’t reach their BF goals? TAKE ACTION Ask your congressional leaders to back the Supporting Working Moms Act, which would provide workplace protections for pumping and breastfeeding. Have your colleagues’ backs (or, er, fronts). To new moms who are breastfeeding, support from female coworkers is even more…

The U.S. is the only developed country in the world without mandated paid family leave, and policies created by individual states cover just 15 percent of workers. As a result, one in four women return to work just two weeks after giving birth. What’s most frustrating: Research shows paid leave policies would benefit everyone. They increase productivity, reduce reliance on government subsidies, and lower infant mortality rates. TAKE ACTION Urge your elected officials to vote for the FAMILY Act, which would create a national program providing all workers up to 12 weeks of partial income to deal with pregnancy, caregiving, or health issues.…

ALL YOU DO IS BICKER. Rx Say thanks. Why: Couples who express gratitude have stronger marriages. It helps you focus on your guy’s good deeds—which can get lost when you’re raging because he didn’t remember to empty the Diaper Genie, says Jancee Dunn, author of How Not to Hate Your Husband After Kids. YOU’RE EXPECTED TO TAKE CARE OF EVERYTHING. Rx The mental load is heavy. One way to lighten it: Make it worth his while. Dunn told her husband that if he took on some cognitive chores, they’d both be happier. When he pitched in more, she felt less resentful and he felt more connected to their family. YOU’RE MISSING THE SPARK. Rx Try a new restaurant, sign up for an art class, or go to a concert. Partners…

How messed up is this: Women earn 4 percent less for every child they have, while men get a 6 percent pay bump. Women who have children before 25 or after 35 may eventually close the gap with their husbands, but those who have kids between 25 and 35—hello, that’s most of us—will likely never catch up relative to their partners. TAKE ACTION Ask your reps to vote for the Paycheck Fairness Act, which would require employers to prove that pay differences are a result of legitimate job-related issues (and not sexism). Rejoining the game? Try a paid “returnship”—a program for professionals who need to regain or update their skills after taking time off to care for kids. Visit PathForward.org for details. Create a profile at ApresGroup.com or TheMomProject.com, job…

Lean Into Love Only a few years ago, fitness instructor Bethany C. Meyers saw exercise as a punishment. Then they (Meyers prefers this gender-neutral pronoun) found reasons to sweat beyond burning cals (like feeling strong as hell). Now, Meyers is on a mission to reframe movement as self-care. Launching the be.come project, a body-positive workout app, is just the beginning. “THE THINGS WE SAY TO OURSELVES CAN REALLY CHANGE THE OUTCOME OF HOW WE MOVE. REMEMBER, YOU CAN DO IT.”Bethany C. Meyers 513 NUMBER OF FITNESS ROUTINES MEYERS HAS CREATED ALIGN YOURSELF “I want my workout—a combo of Pilates, yoga, and dance—to be an escape, a chance to tune in to and better connect with your body.” FLIP YOUR FOCUS “So many people think, I want to lose weight so…

Follow my journey on Insta @martatopran. Want to hear something crazy? This is the first time in 15 years I haven’t been on a diet or thinking about how I need to go on one. South Beach, Whole30, cleanses, calorie counting, I’ve yo-yoed through them all. Health was never the goal; it was all about pounds and how fast I could drop them. There was no normal with food. It consumed my life. Just walking past a fro-yo store could throw me into a sugar-craving spiral. I’d agonize over what to order at dinner every night I was out. It’s depressing to think about how much time I’ve spent obsessing over food, assigning it moral values—good versus bad. Feeling constant desire, guilt, and regret. I was resigned to spending my…

THE STEPS 1. Start in forearm plank and interlace hands in front of head, leaving space between palms. 2. Lightly place top of head on floor and press back of head against palms; walk legs forward until hips are above shoulders. 3. Brace core as you raise (don’t kick) legs. Squeeze legs together, and keep feet in line with head.…

What’s old is new again, even in the bikini-shaving world: Single-blade steel razors—the kind women were using in the ’50s—are making a comeback, and for good reason. While multi blades use a “lift and cut” approach that can cause irritation and ingrowns, this type has a supersharp blade and weighted head that give a closer shave with less chance of burns and bumps, says Jordana Herschthal, MD, a derm in Boca Raton, Florida. The style can be intimidating at first (no rotating head and one sharp edge, ah!), so a few tricks to master: Use shaving cream or oil, keep the razor at a 30-degree angle, and don’t add pressure—glide it over skin in short strokes in every direction, as if tracing an asterisk. The rose-gold one from Oui Shave…

YOUR HAIR IS… 1. Fine Reenergize even the thinnest, flattest style instantly with a few hits of this volumizing spray at your roots. It’s 96 percent rose water, an MVP for lifting and plumping individual hairs. Christophe Robin Instant Volumizing Mist with Rose Water, $39, christophe-robin.com 2. Curly or Wavy Ever finish a workout and find your texture has fallen flat? This ultra-fine water coats hair evenly to give each coil its bounce back. Kristin Ess Hair The One Signature Hair Water, $10, target.com 3. Dry Sweat and sun can zap moisture from already-parched strands. Reverse the damage by spritzing on this H2O loaded with nourishing amino acid and castor oil. Vernon François Mist~Nourishing Water, $18, sephora.com 4. Color-Treated Offset the dulling effects of sweat and grime with this reflective, quartz powder–infused mist.…

Stick Out the Suck “When I started training, I was covered in giant bruises,” says Kang. “But in time, I got better and more conditioned.” Grind through the first three weeks of any new workout before you throw in the towel. “It doesn’t get easy—I still feel like a beginner some days—but the more you stay with it, the love outweighs the hate.” Embrace Being Basic Complex exercises might look impressive, but they’re not necessary for results. “Muay Thai is technical but simple. You do punches, kicks, knees, and elbows—it’s about sharpening those tools,” says Kang. When she needs a more intense workout, she ups her reps (two more rounds, 30 more kicks!), not the difficulty. Train to Compete “My motto is ‘Train hard, fight easy,’” says Kang. She regularly…

How many times have you heard a friend, colleague, or family member bemoan needing to “undo the damage” from a long weekend or overindulgent vacation? Maybe you’ve been that person yourself. (No judgment!) Or perhaps you’ve been sucked into the lure of the detox-tea Insta frenzy, hoping that simply sipping will help you meet your immediate goals. (Spoiler alert: It won’t. And we’ve got a better way.) We tend to hear or think about these fix-it-quick desires around certain holidays that are known to be occasions for gluttonous overeating. It’s as if the holiday season has a way of making even the most sensible among us look for a superfast solution. We choose to ignore all the sane healthy-eating guidelines (Everything in moderation! Nothing extreme!) and instead opt for dramatic…

Assisted Pullup Loop a resistance band around a pullup bar. Grab bar with a shoulder width overhand grip and hang at arm’s length. Place one knee in loop of band. Pull chest up to bar, then lower. Dumbbell Front Squat Hold a pair of dumbbells at shoulders with palms facing each other. Push hips back and lower into a squat, then push back up. Dumbbell Hip Thrust Sit with upper back against a bench, knees bent, feet flat on floor. Place a dumbbell across hips. Squeeze glutes and press through feet to raise hips until they’re in line with body. Return to start. Source: Artemis Scantalides, CSCS, trainer with Cirque du Soleil in Las Vegas…

Have you ever set your wrist on fire by knocking a candle into bed during sex? Or concussed yourself by careening your bicycle into a mailbox? Well, I have. Because I [thwacks self in eye while fluffing cape] am Clumsy Girl. Recently, after falling off the couch for no reason (again), I began to wonder: Why am I the opposite of what Ludacris rapped about—a lady in the bed but a freak in the streets? Clumsiness is basically “a mismatch between your intended movement and the movement you actually make,” says Emily Bloesch, PhD, an assistant professor of psychology at Central Michigan University who studies hand-eye coordination. It worsens with age (ugh), and some of us may be hardwired to take spills. One of every 29 people has a 50…

“I’m about to hit the road with my Crazy Rich Asians family to celebrate one of the most important movies of my life, both as an actress and an Asian American. I am so excited for you guys to see it. <3” @AWKWAFINA “First photo shoot after pregnancy! Not gonna lie, this one was hard. Trying to breast feed and work around Santiago’s schedule. Couldn’t think of better hands to be in than my dear friend @bernadodoral! Thank you for making it fun as always!…” @EVALONGORIA “Hello everyone! ‘Sweetener’ is officially number one n I just wanted to say thank u so much. I know these things don’t really matter but I am over the moon grateful n I just want to thank u for all ur warmth n for…

New Balance FuelCell Impulse This new shoe put some pep in our step. With nitrogen-infused foam in the forefoot and a socklike fit, these kicks have become our go-to PR chaser. $120, newbalance.com BALEGA HIDDEN COMFORT NO-SHOW RUNNING SOCKS Shoes matter, yes. But as any runner will tell you, socks are crazy critical too. Constructed to keep your feet cool and dry, this pair won’t slip, slide, or rub you the wrong way. $13, balega.com SWEATY BETTY ZERO GRAVITY BUMSCULPTING LEGGINGS Truth: These leggings give your butt a serious lift. (We’ll take it!) Plus, the breathable fabric feels snug but not suffocating for short and speedy jogs. $135, sweatybetty.com ASICS GEL-KAYANO 25 You don’t make it to 25 in shoe years if people don’t love you. The classic gets a…

YOUR SKIN ON THE I-WORD Inflammation is the way your entire body, skin included, responds to injury from both internal and external aggressors, says dermatologist Rachel Nazarian, MD. With it comes oxidative stress, resulting in the formation of free radicals that break down collagen and elastin and damage skin cells by causing mutations in their DNA, explains dermatologist Kristina Goldenberg, MD. Damaged cells become abnormal, manifesting as wrinkles, hyperpigmentation, breakouts—and in some cases, cancer, says Dr. Goldenberg. SKIN FLAMMATION TRIGGER YOUR ENVIRONMENT UVA and UVB Rays They’re enemy number one when it comes to free-radical damage—and the primary cause of skin aging and, more seriously, skin cancer. Commit to wearing SPF every day, rain or shine, even if you’re spending only five minutes outside. (Sun damage is cumulative, and every…

Your ass, not your vagina, will hurt the most. Between stretching, pushing, and tearing (most women do), your perineum—i.e., the vag-to-anus zone—may feel battered and bruised. Nab a few “padsicles” (maxipad ice-packs) from the hospital. You’ll have contractions. This is a good thing! It’s your uterus shrinking back to its normal size. Nursing moms: Expect them when your baby feeds; a chemical released during breastfeeding triggers the contractions. Get help in the form of a heating pad. You might get ’rrhoids. Another pain in the butt? The stress of carrying, then pushing out, a baby can cause veins in or around the anus to pop out, throb, and itch. Soak in a sitz bath or send your S.O. to the store for an OTC cream. (It’s the least he can…

BABIES HAVE A FLURRY OF CHECKUPS in the days and weeks after leaving the hospital. Though moms are also at risk during this period, most won’t see a doctor until their six-week checkup. An estimated 700 women die in the U.S. every year from pregnancy- and childbirth-related causes—that’s more than in any other country in the developed world. Another 65,000 nearly die. And women of color are particularly vulnerable, according to the Centers for Disease Control and Prevention. More devastating, research says that half of these deaths may be preventable. Why: New mothers aren’t told of the risks and problematic signs, and postpartum nurses don’t receive enough education on symptoms that could indicate life-threatening complications, one study found. What’s more, women living in rural “maternity care deserts” don’t have enough…

BEST FOR… Women who are still breastfeeding Progesterone-only contraception such as the mini-Pill, intrauterine devices (IUDs), the shot, or an implant. Combined hormonal methods—those containing estrogen—may hurt mom’s milk supply. BEST FOR… Women who want to get pregnant again soon Condoms, cervical caps, and diaphragms. They’re commitment-free, so you can toss them whenever you’re ready to try again. BEST FOR… Women who are on the fence about having more kids LARCs (long-acting reversible methods), including an IUD, an implant, or a shot. They’re 99 percent effective, and once they’re in place you don’t have to think about birth control again until you’re ready to try for another baby. BEST FOR… Women who are over it Vasectomy. And after years (maybe decades) of handling the birth control in your relationships, you’ve…

Source: Frederick Friedman, Jr., MD, associate professor of obstetrics, gynecology, and reproductive science at Mount Sinai…