Innholdsfortegnelse for September 2019 i Women's Health

CARDIOLOGY Jennifer H. Mieres, MD Professor of cardiology, Zucker School of Medicine at Hofstra/Northwell; senior vice president, Center for Equity of Care, Northwell Health DERMATOLOGY Mona Gohara, MD Associate clinical professor, department of dermatology, Yale School of Medicine Ellen Marmur, MD Founder, Marmur Medical FERTILITY Sheeva Talebian, MD Fertility specialist and reproductive endocrinologist, CCRM New York FITNESS Ben Bruno, CFSC Certified functional strength coach and private trainer Sohee Lee, MS, CSCS Evidence-based fitness coach and certified sports nutritionist; author of Eat. Lift. Thrive. Stacy T. Sims, PhD Exercise physiologist; nutrition scientist; author of Roar: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life GASTROENTEROLOGY Samantha Nazareth, MD Board-certified gastroenterologist GYNECOLOGY Jessica Shepherd, MD, MBA Minimally invasive…

Feel the Peel Forget what you’ve heard—it’s what’s on the outside that counts. Well, at least when it comes to fruit. Compared with the flesh, the skin packs more vitamins, minerals, antioxidants, and fiber, making that delicious dose of natural sugar infinitely healthier. Of course, the outsides of some fresh fruits are hardly edible. So tummies, meet Rind Snacks’ dehydrated, skin-on nature’s candy, now in stores (and at rindsnacks.com, from $18 for a three-pack). From tart kiwi to not-too-bitter orange to sweet pineapple, dried fruit has never tasted so good—or nourished so well.…

THE STEPS 1. Holding a light weight in each hand, bend forward at hips about 45 degrees or until torso is near parallel to floor, knees bent. 2. Let weights hang below shoulders, palms facing each other. 3. Brace core as you slowly raise arms straight out to the sides until in line with shoulders, pinching shoulder blades together.…

1. DATE SYRUP Full of fiber (thanks to its origins as a rich fruit), it also offers inflammation-fighting and mood-lifting health perks. Add a dash of it to ease up spicy dishes. 2. COCONUT SUGAR Sub in 1 cup of these caramel-colored crystals for 1 cup white sugar to whip up baked goods that promote a happy tum, courtesy of the good bacteria from coconut’s star fiber, inulin. 3. HONEY Its heart-healthy antioxidant and antibacterial properties (which make it clutch for soothing sore throats) are destroyed by too much heat, so skip it in baked goods. Instead, use in teas and cocktails, and on meh fruit. 4. MAPLE SYRUP We’re talking “100% pure organic” to score essential minerals like thyroid-boosting manganese. Add 1 to 2 tablespoons to balance out any…

After losing more than 30 pounds over this past year, I found myself having a classic Clueless Monet moment. While the image in my fulllength mirror reflected my newfound strength and energy, the face staring back at me in my magnifying one looked puzzlingly tired and, somehow, older. Fine lines around my eyes and forehead had become exaggerated, and my undereyes looked hollow and purplish. It wasn’t all in my head. A trip to the dermatologist for a Visia scan (a diagnostic tool that shows skin damage) revealed my skin’s age to be four years older than my true one. Um, what?! I’m definitely not alone in this experience. “I see it very frequently,” says dermatologist and Women’s Health advisory board member Mona Gohara, MD. “Sagging, wrinkling, and fine lines…

Stick to neutrals? No, thanks. Go bold by committing to a vibrant color scheme and letting your color-block outerwear take center stage. Trust, you (and everyone who gets an eyeful) won’t be disappointed.…

INVIGOR Being a health and nutrition correspondent means that companies frequently send me their products, and ask for my stamp of approval. Most of the time I dive into research, give the product a try, and send the company honest feedback about what they’ll need to change before I’ll recommend it. Plus my hectic job and my determination to stay fit means I’m always hunting for a quick and nutritious way to fill up on nutrients my body needs. So I can confidently say, “I’ve tried it all”. Last Tuesday work was especially hectic, but I’d booked with my $200 an hour personal trainer, Tony, a triathlon winning, organic-to-the-bone fitness guy with a ten mile long track record of whipping the “who’s who” into shape in record time, so I…

“I’m no meditator or songstress. So you can imagine the butterflies occupying my stomach one evening on a recent wellness retreat in Mexico, as I sat with a group of strangers on the beach at sunset next to a bonfire, chanting to beautiful background music. While new territory for me, this form of singing meditation, known as Kirtan Kriya, is a common—and uncomplicated—practice in kundalini yoga. Just 12 minutes daily for eight weeks may help preserve memory and cognitive abilities, research shows. The thinking is that Kirtan Kriya may boost blood flow to the brain, says Mimi Guarneri, MD. And all you have to do is remember this chant: Sa Ta Na Ma. Then park yourself in a comfortable position and sing out loud—don’t be shy! On my getaway, our…

COLD BREW CHAMP Chameleon Cold-Brew Espresso Coffee Made with water, coffee, and nothing else, this easy sipper is for the purists. It’s not too acidic or bitter, and it works well with any type of milk. MOST-LOVED LATTE High Brew Creamy Cappuccino + Protein For a grab-and-go that’s complete with cream and a touch of the sweet stuff, we found one that’s protein-packed and ready to rock. FLAVORED FAVE Kohana Tahitian Vanilla Cold Brew Coffee Fact: One bottle of sweetened coffee can contain up to 45 grams of sugar (that’s almost 11 teaspoons!). Don’t stress—this one clocks in at just 12. KICKED-UP COFFEE Kitu Super Coffee Original Unsweetened This keto-friendly java has grass-fed 100 percent whey protein and pure MCT oil to keep you satiated, but it’s not chalky like…

I used to get nervous in front of new people. Even when it was my turn to order food at restaurants, I’d clam up and completely forget how to articulate the words. When I started my residency in the summer of 2015—I’m now a podiatrist and foot surgeon at Manhattan Specialty Care in New York City—I’d get anxious talking to a higher-up at the hospital or giving a presentation. I felt lonely and down all the time due to my reaction to social sitches. That changed in the fall of 2016 when I found Berger, my 75-pound Bernedoodle. I had planned for a while on getting a dog, in the hope that a companion might force me out of seclusion and encourage me to meet new people. I’ll never forget…

“In college I ran into my track coach, and I thought he was going to say, ‘How are you?’ Instead, he said, ‘What’s the good word?’ I blurted, ‘Good!’— and wanted to die.”—Kristin Canning, associate editor “I think back to a total tantrum I threw at age 8 when my parents wouldn’t let me have a sleepover. I still feel cringe-y about it, and I’m now in my 30s!”—Amanda Woerner, executive digital editor “When I was 11, I got to sub into my first basketball game. Someone passed me the ball, and I made a layup…into the other team’s hoop. I still wince about it 22 years later.”—Jordan Galloway, fitness director “How I first farted in front of my now-BF of five years: He hugged me, and, well, I squeezed…

“If it doesn’t spark joy, let it go.” It’s the defining quote of the past year, thanks to organization guru Marie Kondo and her simple-is-better philosophy of life. And while her motto may have been focused on the physical home (ahem, your closet), the words certainly apply to other facets of who we are—our friendships, our relationships, our careers. Why? In short, the more baggage you toss, the more space you create for opportunities that spark unimaginable joy. And there’s no better time than a change of seasons for a rejuvenating cleanse of the people and patterns that aren’t serving you. So get ready to “KonMari” your life…starting with these three ditchable downers.…

“WHEN YOU COVER UP YOUR VULNERABILITIES, THEY BECOME INSECURITIES. WHEN EMBRACED? THEY’RE WHAT MAKE US BEAUTIFUL.” Play Your Heart Out A former high school basketball player and track star in Durham, North Carolina, Lauren channeled that discipline into following her true passion: acting. With a degree from the Yale School of Drama and a role on Showtime’s City on a Hill, the 28-year-old is racing fast toward her dreams. Number of days between when Lauren auditioned for City on a Hill and when she arrived in Boston to film the pilot “I’m not here to look or be perfect. I’m a storyteller. I aspire to explore both the wonder and the terror of life through my work. I’m here to reflect humanity in the most truthful way possible. Perfection is…

A few months back, I got it in my head that I wanted to do a full, unassisted pullup. The interesting thing about a pullup is that you don’t train by doing pullups. You break down the move into each of its parts: gripping, hanging, shrugging, then—finally!—pulling yourself up. It’s a lesson in patience and humility and holding back when you want to rush forward. But when you get your chin above the bar? It feels good. It’s been a “pullup” kind of year. I pushed myself too hard at work some weeks when I needed to focus on myself and my family. I said yes to a lot of things I should’ve said no to. I got stuck in the weeds, sometimes, when seeing the whole forest made more…

When the long-running Pretty Little Liars concluded, star Troian Bellisario found herself in an unfamiliar position: staring at a very short to-do list. “I’m starting to decide what I want my career to look like in 5, 10 years,” says the 33-year-old. Her first big post-PLL part couldn’t have been more tailor-made: Troian plays marine biologist Becky in the big-screen adaptation of Where’d You Go, Bernadette. “As a child, I wanted to be an actress and a marine biologist, and now I’m shooting with Cate Blanchett and doing tests of core samples of glaciers.” Other roles beyond Bernadette have had to wait, though, as she and husband Patrick J. Adams welcomed a baby girl in October. “Now it’s, ‘How do I balance the part of my brain that’s engaged with…

Chomper Check Shifting teeth…as an adult? No, you’re not imagining it. As you age, mouth space for your teeth shrinks as the back teeth move forward, explains Alex Waldman, DMD, an orthodontist in Beverly Hills. The result: crowding and, sometimes, gaps. It can happen even if you had braces as a kid, BTW, since our teeth like to revert back to their original state (annoying). But crooked ones aren’t just a cosmetic issue. If they prevent you from cleaning your set well, bacteria around your gums can enter the bloodstream, creating health issues. See an orthodontist for invisible aligners and regular check-ins, or if you have mild shifting and are on a budget, consider custom mail-ins from SmileDirectClub. LOW-CARB CAUTION Low-carb diets may be a go-to for fast weight loss…

Former Today show host Tamron Hall is busy nurturing two bouncing babies: her adorable infant son, Moses, and a daytime talk show debuting in September. Both necessitate an early alarm and a no-frills plan that gets the 48-year-old anchor, producer, and journalist out the door and in front of the camera in no time. GET IN THE HABIT “I’ve been in morning TV for most of my 25-year career, which meant waking as early as 3:30 a.m. For my new show, I have to be in the studio by 6:30 or 6:45. I practiced the call time when Moses was 3 days old to smooth out our routine.” PRIORITIZE WHAT MATTERS “After reading up on the news, I spend 30 minutes changing Moses’s diaper, feeding him, and having our talk…

GET HER GLOW 1. Face Ace “My everyday makeup includes eyebrows, eyeliner, and lip gloss. But when I want to wear foundation, I use the BareMinerals liquid one because it stays on all day, keeps up with my active lifestyle, and doesn’t clog my pores.” BareMinerals BarePro Performance Wear Liquid Foundation SPF 20, $34, bareminerals.com 2. Good Examples “Growing up, I was a huge fan of Serena Williams, Rafael Nadal, Li Na, and Novak Djokovic. They all influenced me, but I got the most inspiration from Serena. It’s still a bit surreal that I am now in the position to be a role model myself. I know it’s a huge responsibility, and I hope I am ready for it.” 3. Like a Boss “This is my first time playing the US…

Something special happens when you successfully pull off your first power clean: Your muscles fire on all cylinders, and you get that bam-pow-dynamite feeling that comes from lifting a heavy barbell and thinking, Whoa, I’m strong. The explosive, full-body movement, common in HIIT classes and CrossFit workouts, brings a host of other cool payoffs too. “If you want to jump higher and sprint faster, cleans will deliver,” says Judine St. Gerard, a trainer at Tone House in NYC (pictured here). Plus, just perfecting the fluid motion required for a clean offers one serious confidence boost. “Once you have the basics down, you can add plates and build strength pretty quickly,” says St. Gerard. “It’s empowering.” Sound like fun? (Thought so.) Brush up on what to know to conquer this hardcore…

Signed up for yoga and spotted…a breathing workshop on the studio schedule? I do that all day for free, you think. But here’s the truth: Breathing is such strong medicine that a growing number of wellness studios are offering breathwork circles—workshops dedicated to the art of inhaling and exhaling—to teach you to put your lungs to work in a more intentional way. And experts are totally on board. “You can completely shift the functioning of the autonomic nervous system [ANS] just by how you breathe,” says Mimi Guarneri, MD, medical director at Guarneri Integrative Health at Pacific Pearl La Jolla. Here’s how it works. Your ANS has two parts. One is the sympathetic nervous system (SNS), which triggers the fight-or-flight response that sends your heart and respiration racing, putting you…

Imagine you’re out walking with a friend at a local park and someone nearby collapses, turns blue, and can’t seem to breathe. What would you do? Sadly, although that situation seems straight out of a movie, it’s not that far-fetched: An estimated 130 Americans die from an opioid-related overdose every day, per the Centers for Disease Control and Prevention. The misuse of opioids—the class of addictive drugs that includes heroin, fentanyl, and oxycodone—has become such a problem that the U.S. Department of Health and Human Services declared it a nationwide public health emergency. People are now more likely to die from an overdose than in a car crash. Terrifying, we know. Yet more tragic is that many of these deaths could have been prevented if a friend or bystander had…

When our schedules ramp up in craziness (blame September insanity!), it’s hard enough to carve out time to whip up a healthy dinner, let alone do the dishes too. Enter this single-skillet beauty: It’s protein-packed, bursting with flavor, and set to eat before you know it. Chicken Fajita Wraps TOTAL: 20 MIN SERVES: 4 2 Tbsp fresh lime juice1 Tbsp apricot jam2 tsp chopped chipotle chile in adobo2 Tbsp olive oil1 red onion, sliced1 red pepper, slicedKosher salt and pepper2 cloves garlic, finely chopped1¼ lbs boneless, skinless chicken breast, thinly sliced crosswiseLettuce leaves and cilantro, for serving 1. In a bowl, combine lime juice with jam and chile. 2. Heat 1 Tbsp oil in a large skillet on medium-high. Add onion and red pepper, season with ¼ tsp each salt…

“I’m scared now— and that’s a really good thing.” Over a year ago, when I decided to embark on this new lifestyle, I was terrified. Opening up to millions of readers about my food, fitness, and body-image issues?! It was the definition of my worst nightmare. At the time, I didn’t realize how much I’d change. And I’m not talking about physically (which, obviously, I have too), but mentally. “Ninety percent of what we did was mindset,” said my doctor, Gabrielle Lyon, DO, at a check-in. “Before this journey, you were complacent, comfortable, and full of excuses.” Brutal, but accurate. How, then, did I transform? By seeking out the scary. “The only way the human spirit evolves is through discomfort,” Dr. Lyon explained. “It’s a catalyst for growth.” From the…

#FITFAM Genevieve Padalecki For the actress, lifestyle blogger, and mom of three kiddos, two dogs, and eight chickens (!!), moving on the reg is a must—even if she’s just gardening or taking a walk with her tots in tow. It’s this down-toearth, realistic attitude that makes Gen, 38, a feed fave of 1.1 million followers. @NOWANDGEN Covering Ground This Austin, Texas, mama and IRL Insta inspo shares how she stays well with a young fam. 1. Seek Out a Squad Years of playing competitive soccer taught Padalecki the power of teamwork—so much so that she works out with a buddy when she can, to remain accountable and reach her goals. 2. Switch It Up To stay excited about exercising, she loves to try new classes that focus on different fitness…

1. BEST FOR EVENING EVENTS Hide the straps and carry this pack by the top handle for a makeshift handbag. Rosegold zippers scream chic. Sweaty Betty All Sport, $115, sweatybetty.com 2. BEST FOR HEAVY PACKERS Comfy, not suffocating, and deceptively expandable. (You can fit a small laptop, outfit, water bottle, and more.) Lululemon Run All Day II, $118, lululemon.com 3. BEST FOR MINIMALISTS The mini shape (about the size of this mag) and wet suit–esque fabric feel like nothing on your back. Dagne Dover Small Dakota, $135, dagnedover.com MAKE IT BURN Pulsing—i.e., moving a part of your body up and down in a tiny, repetitive motion—is a staple in barre, cycling, and even yoga classes. But have you ever found yourself in this bobbing motion, wondering: Is this doing anything?…

RIP, Sex Rut The newly coined term “dead bedroom” describes a relationship that remains sexless for an extended period of time—as in, months or, yikes, years. And it’s incredibly common. While 51 percent of respondents (18 to 65 years old) in a recent survey reported a dry spell that ended within a year, 39 percent reported theirs lasting between one and five years. What’s even more eye-opening? The causes. Stress at work topped the list, while weight gain came in second. But both problems can be fixed by addressing the third culprit: a lack of communication. If you’re overwhelmed at the office or down on yourself, talking to a therapist can help lift confidence and ease worries so you not only feel sexier but can better express your needs. Sensing…

1. TAKE AN EXTREME SHOWER. Stand under super-cold or extra-steamy water for a minute or a few. The physical relief that comes after the uncomfy temps will shift your mind into a calmer state too. 2. TRY “WILLINGNESS HANDS.” Sit with your palms faceup on your lap, shoulders down, belly relaxed, feet flat on the floor. The position—one you’d never adopt if you were in danger—sends a safety signal throughout the body. Sit this way for as long as you need to quell the urge to react in a way you might regret later. 3. BOOST YOUR INTAKE OF FRUIT AND VEGGIES. Even one extra daily serving has the same soothing effect as eight days of long walks, found a recent study. Researchers aren’t totally sure why, but they do…

Your Glam Game Plan If your makeup bag looks like a dogpile disaster, it’s time to sub in these compact tubes. They’re multipurpose, easy to apply, and zero-tools-required. “Just use your fingers to blend,” says Katie Jane Hughes, a makeup artist in NYC. Follow this winning play-by-play. 1 Primer Cucumber and aloe extracts cool skin stat while also hydrating and prepping for makeup. Run this stick along your cheeks, jawline, and the edges of your forehead (those spots can handle more moisture), then blend inward so your oil-prone T-zone gets the least amount of product, says Hughes. Ilia Cucumber Water Stick, $42, iliabeauty.com 2 Foundation Dot this medium-coverage base over cheeks, chin, and forehead, then work it in. Sporting a pimple or dark circles? Use it as concealer by dabbing a…

Wipe Down “I’m trying to get better about taking off my makeup before working out. These remove even waterproof mascara but leave behind a layer of hydrating hyaluronic acid so my face doesn’t feel stiff while I sweat.” —Marta Topran, beauty director Protective Eyewear “Do you put sunscreen on your eyelids every day? Yeah, me neither…until this cream shadow with SPF 30 made its way into my routine. Now, protecting this cancer-prone spot is as easy as a swipe.” —MA Hot Shot “I just can’t quit my curling iron, which means a heat protector is nonnegotiable. I’ve been using this one because I can spray it on damp or dry hair, the fine mist dries in seconds, and it leaves zero sticky residue—only mega shine.”—Maddie Aberman, beauty editor Glow Getters “When I’m…

WORK UP TO… 3-4 sets 10-15 reps 1 Stand with feet about hip-width apart, barbell against shins. 2 Hinge forward at waist with flat back, bending slightly to grab bar with an overhand grip. Hands should be right outside knees. Be sure your chest is up, core is tight, shoulders are back, and head is in a neutral position (a). 3 A glance in the mirror to check your form is fine now, but realign spine before continuing with the move. 4 In one fluid motion, lift bar, pushing through feet, engaging glutes and thrusting hips forward; keep bar close to body as you pull it toward chest (b). Quickly flip wrists back, drop into a quarter-squat, and “catch” bar in front of shoulders, bringing elbows forward. 5 Stand with…

WHY WE LOVE IT This take on the badass but super-challenging squat will improve your strength and help you perfect your form for harder variations of the move. “In this version, the knee stays over the toes and the shin is perpendicular to the ground, which forces you to use more of your posterior chain,” says Toronto strength coach Lee Boyce. Translation: It will lift your butt—and tone your legs too. Hey-o! “This exercise also minimizes stress around the knee joint,” he adds. And because you’re using a box or chair, you get even more booty burn with a side of support. Grab a pair of dumbbells and get going. HOW TO DO IT 1 Stand in front of chair or box with left heel next to right toes, left…

What is DUPIXENT? • DUPIXENT is a prescription medicine used: – to treat people aged 12 years and older with moderate-to-severe atopic dermatitis (eczema) that is not well controlled with prescription therapies used on the skin (topical), or who cannot use topical therapies. DUPIXENT can be used with or without topical corticosteroids. – with other asthma medicines for the maintenance treatment of moderate-to-severe asthma in people aged 12 years and older whose asthma is not controlled with their current asthma medicines. DUPIXENT helps prevent severe asthma attacks (exacerbations) and can improve your breathing. DUPIXENT may also help reduce the amount of oral corticosteroids you need while preventing severe asthma attacks and improving your breathing. • DUPIXENT works by blocking two proteins that contribute to a type of inflammation that plays…

Tomato-Basil Soup TOTAL: 40 MIN SERVES: 4 1 Tbsp olive oil, plus more for drizzling1 lb onions, thinly sliced2 cloves garlic, thinly slicedKosher salt and pepper3 lbs tomatoes, cut into pieces1 large sprig basil, plus small leaves for servingParmesan rind (optional) 1. Heat oil in a large Dutch oven on medium. Add onions, garlic, and ½ tsp salt and cook, covered, stirring occasionally, until tender, about 8 minutes. 2. Add tomatoes, basil, Parmesan rind (if using), and 3 cups water. Bring to a boil, then simmer, stirring occasionally, until tomatoes are very tender and liquid has reduced slightly, about 20 minutes; discard Parmesan rind. 3. Using an immersion blender or a standard blender (in batches), puree soup. Season with ½ tsp pepper and serve drizzled with oil and basil, if…

Every day, even on weekends, I set three alerts within 15 minutes of each other to ensure I’m out of bed by my “real” alarm. For dates, weddings, and big work meetings, I carve out two hours for getting ready. Not because I need two hours (nowhere close, really), but because I can’t stand the feeling of being rushed. And the only days I ever spend in bed are the ones when I’m too sick or hungover to move; otherwise, I have to be doing something. I have an obsession with time—or more specifically, anxiety about the inevitable lack of it. Turns out, I’m not alone. “People who lead very meaning-driven lives tend to struggle with the idea of wasting time, be it theirs or someone else’s,” says primary care…

All those times your cheeks went warm after a screwup? It’s a testament to the fact that you’re a good person, studies show. People who express feelings of mortification are viewed by others as generous, kind, and moral, says Matthew Feinberg, PhD, who researches embarrassment and social perception. “By showing this feeling, you are letting others know that you have no intention of being someone who disrupts the social order,”he says. So go ahead—bask in your abashment.…

THE EASY WAY TO GET YOUR GREENS Made from real greens – spinach, kale, spirulina, blue-green algae, barley grass, wheat grass, aloe vera and chlorella – in one effervescent tablet. No sugar, 10 calories and tastes great. 8greens.com INTUITION F.A.B. SAFELY SHAVES FORWARD AND BACKWARD The revolutionary Schick Intuition f.a.b. razor safely shaves in both directions for a smooth shave. It’s as easy as up, down and done! schick.com SAVE BIG! See how much you could save by switching to GEICO, the secondlargest auto insurer in America, with a 97% customer satisfaction rating. Get your free quote today! geico.com Some discounts, coverages, payment plans and features are not available in all states, in all GEICO companies or in all situations. GEICO is a registered service mark of Government Employees Insurance…

ALL THE WONDERFUL—and not-so-wonderful—personal thoughts, contradictions, cultural concepts, and buzzwords about our bodies and how we relate to them are best described as: complicated. And these ideas and words can change—hourly, daily, monthly, yearly (heck, even by the second!)—for each of us. But that’s A-OK. That’s why we asked seven women to get real about their journeys to where they are today, the moments that altered their path, and their current outlooks. (Plus, we reveal the results of our exclusive WH Instagram survey of more than 5,000 followers.) We hope you find some motivation, some revelations, a bit of commiseration, and a whole lot of inspiration on the following pages. Ultimately, your definition of naked strength is up to you! “I finally realized my muscle is what makes me unique.”Angela…