Innholdsfortegnelse for November 2019 i Women's Health

EDITOR-IN-CHIEF @lizplosser I had nothing “against” therapy… but paying someone to listen to me talk about myself for 45 minutes once a week seemed like an indulgence, if I’m being honest. Did I really need it? When would I fit it into my life? Plus, I have my family and my friends to work stuff out with. And yet earlier this year, it became clear that I needed some extra help. No matter how shiny our lives may look on the outside, we’re all struggling with something(s). So I went. And I was blown away by how cathartic it was to talk with a woman who helps me better understand, well, myself. So I’m (proudly!) sharing a little piece of my personal mental health journey because this is our annual…

“Having a ‘personal food style’ makes cooking way easier.” I get to work on time, pay my bills, and demonstrate the traits of a responsible grown-up. But the truth is, I’ve never become an adult when it comes to food. Leave me alone with a bag of gummy bears and it will be gone in minutes. Show me a recipe for the simplest dish and I’ll stare blankly at you. After long days of work and childcare, overpriced takeout is routine. But I want to do better. I have a 19-month-old watching me, and I don’t want her to see someone who is inept in the kitchen. And witnessing Rei discover single ingredients (avocado! strawberry!) has been like experiencing food for the first time myself. I want to be that…

But why? The same virus that causes chicken pox (varicella zoster) often comes back later in life (like, age 50 and older)—when your immune system is weaker—in the form of a painful, blistery rash known as shingles. But now that the virus is suddenly on the rise among adults in their 20s and 30s, researchers think it might pop up in people whose immune systems are temporarily compromised…due to stress. (Ugh, what else.) The rash, while unpleasant and potentially scarring, usually isn’t debilitating, but you should see a doctor for meds—such as valacyclovir—to clear up symptoms. You can’t “catch” shingles from someone else or develop it if you never had chickenpox (though you can catch the pox from their rash if you weren’t vaccinated). If you’ve had the pox, though,…

Like mother, like pup: Dogs can tell when you’re strung out on stress and will mirror your tension, a new study found. They smell the hormonal changes in your sweat—namely, skyrocketing cortisol and plummeting oxytocin and serotonin—then go into “protective posturing” mode, where they won’t leave your side. Sounds aww…but they actually experience their own dramatic uptick in blood pressure and heart rate, which isn’t healthy. To keep you and your nugget Zen, spend more time grooming, walking, and playing in the dog park—and leave the phone at home. Sources: Edward Creagan, MD, professor emeritus of humanism in medicine at the Mayo Clinic; Nature’s Scientific Reports (study)…

Swipe Right Waterproof mascaras have a wax base, so they’re heavier than regular formulas. To compensate, the bristles are often stiffer so the product can be applied more easily, says Perry Romanowski, cosmetic chemist and cofounder of The BeautyBrains.com. Stay Well Cosmetic-grade solvents—such as isododecane and polyisobutene—and silicones (like cyclomethicone) give these formulas water-wicking power, says Romanowski, so they can withstand perspiration and swimming. Time It “Waterproof mascaras can take up to 15 minutes to fully dry and repel wetness,” says Romanowski. So make sure you apply them with enough lead time before diving in to practice your backstroke. Wash Out Your go-to cleanser probably won’t be able to remove the heavy hitters (remember, most cleansers are high in water). You need oil-based removers for the job. Avoid intense rubbing…

You’ve mastered the deadlift: Check. You can do a badass kettlebell swing: Check. Your squats, overhead presses, and planks are all on point: Check, check, and check. Now you’re ready for a new, next-level way to challenge yourself. Please meet the Turkish get-up, or TG for short. The multistep exercise makes for one impressive Instagram video. But this complex move is so much more than social media fodder. “The TG is the gold standard of functional training,” says Melody Davi, CPT, a personal trainer in NYC. “It uses many of the movement patterns we recruit in everyday life: rolling over, kneeling, standing, reaching.” Performing these actions helps prevent injury while also improving mobility and stability, she says. Not to mention, with so many different steps to one exercise, you can…

1 It keeps you occupied. “Substance abuse can crowd out almost every other component of your life. So once you stop drinking or doing drugs, you tend to have extra time on your hands. Exercise is a healthy way to fill that gap.” 2 It just makes you feel good. “Working out creates endorphins in the brain, which are natural pleasure hormones—and the same ones that are released during substance use. There’s a reason the term ‘runner’s high’ exists.” 3 It supports other positive behaviors. “Exercise isn’t a remedy on its own—and it hasn’t been officially added to any treatment regimens—but it can build self-confidence and self-reliance, plus lead to better eating habits and deeper sleep.”…

1 7 A.M.—RISE (AND SHINE) Go for gentle, cheerful tunes. The brain comes “back online” slowly in the a.m., and more aggressive music might feel unpleasant. 2 8 A.M.—WIN YOUR WORKOUT Fast, intense hits from, say, Top 100 and classic-rock playlists may boost strength, endurance, and efficiency when lifting and HIIT-ing, studies show. 3 10 A.M.—WHISTLE WHILE YOU WORK Playing jams (be it Mozart or RiRi) that arouse you when you have mindless job tasks to complete helps keep you energized and alert to power through. Need to get the creative juices flowing? Listen to unfamiliar songs and shuffle through a variety of genres; this can ignite your creativity and help you think outside the box, says Indre Viskontas, PhD, author of How Music Can Make You Better. 4 12…

Meal Prep MVPs All-Star Salad Spinner Clean gritty greens, herbs, and leeks effortlessly with the help of this easy-to-push lever, which doesn’t make a ton of noise and locks flat to fit in your cabinet. Zyliss Swift Dry Salad Spinner, $35, zyliss.com Smarter Storage Finally, a line of BPA-free containers that are 100 percent leakproof, thanks to an airtight seal and secure latches. Rubbermaid Brilliance Food Storage Containers, from $8, rubbermaid.com Strong Words With an adhesive that clings to most surfaces (even at freezing temps!), these water-resistant sticky notes are perf for labeling leftovers. Post-It Extreme Notes, $5, post-it.com Stackable Spoons This set snaps together so you can keep your utensil drawer neat sans ring. P.S. The narrow ends fit into spice jars. Prepworks Snap Fit Measuring Spoons, $6, progressiveintl.com…

Giving, giving, giving isn’t necessarily the gig of just the leading lady in the fam these days. Men and women between the ages of 18 and 34 are equally likely to be caregivers, according to recent data from the National Alliance for Caregiving. What’s more, as family size continues to shrink, the job is often left to the person who is there to do it, no matter the gender. This is all to say: Caretaking isn’t (and shouldn’t be) “women’s work,” and you don’t have to bear the burden alone.…

I always put out a top-notch product if I wait until the last minute and feel the time crunch. The stress of deadlines motivates me. Ever utter similar lines while doing everything but finishing the work you speak of? This is one of the biggest—but often brushed-off—problems I see with clients. And while some stress is beneficial to performance, too much mental tension—like the kind you create for yourself when you push things away—hurts not only your work, but your relationships and health too (oh hey, all-nighters and nixed friend dates). Follow this plan (like, today, not tomorrow!) to quit your time-wasting habits for good. Cancel “Can’t” As soon as one of those I can’t work ahead and succeed thoughts pops into your head, pause and combat it directly by…

ON THE LAST SATURDAY OF JUNE 2019, survey Bryanna Petrie left her in-laws’ house around 5:30 a.m. and headed down a scenic road. She had four miles plus strides on tap. Petrie tries to be aware of her surroundings, formulating escape routes just in case. So when a black car approaching her began to slow down, then stopped, she was already on high alert. There was nothing behind Petrie—no houses, no cars, no side roads. About 400 meters ahead, she saw a driveway and an older man watering his trees. She thought, I need to get to that driveway. She sprinted, and as she passed the car, the driver opened the passenger door. He yelled at Petrie, trying to get her into the vehicle, but she kept running. The driver…

Sadly, sticky situations can arise even on apparently clear paths. Still, there are characteristics that generally make an area better. Crime Prevention Through Environmental Design (CPTED) is “a series of strategies for designing places to look and feel safe, and to deter criminal activity,” says Alison Bourquin, a landscape architect and urban planner. Research suggests they’re effective in reducing both crime and fear of it. What to keep in mind when choosing where to go: Solid Visibility “If we have a wide field of vision and can see potential threats, we feel safer than if we’re in a narrow, constricted space with blind spots,” Bourquin says. For example, a wide city sidewalk is safer than a dark alley or breezeway where you can’t see someone hiding. A straight trail is…

Although it’s best to avoid a physical confrontation, if possible, when faced with a harasser, “offenders thrive in an environment where victims are intimidated and hesitant to speak up,” Grattan says. So any demonstration of strength, even if you’re scared, can derail them. Tell the person how you want their behavior to change (“I need you to stop talking to me right now”). “We know that making some kind of response to harassment can reduce trauma,” May says. But don’t beat yourself up if you didn’t react how you wish you would have in the moment. The response can even come later—talking to friends and family about your experience, or reporting it. Most important, remember that you have the right to be who you are, wherever you are, whatever you’re…

Q: Why did you start HikeClerb? A: I love hiking, and I used to go out a lot by myself. On some trails, I wouldn’t see anyone for 20 minutes at a time. That made me a little uneasy. So two years ago, I created HikeClerb so women wouldn’t have to hike alone. Also, as I went on more nature-centric trips around the country and hiked in more national parks, I realized there was a huge lack of representation of people of color. I’m black and Latina, and I’m sometimes the only person out there who looks like me. Q: What is your mission for the group? A: I want to bring people together and make it representative of a community that is rarely seen or marketed to in the…

Filipino model Kelsey Merritt is an island girl through and through. So this time of year, when temps drop, she doesn’t mess around. “I layer up,” says Kelsey, “or I’m not leaving my apartment.” (Tough for someone who loves going out and being active.) Once she is properly bundled, though, inspo for a good sweat sesh is rarely in short supply, thanks to her Olympian boyfriend, swimmer Conor Dwyer. “Hearing his training stories motivates me every single day,” she says. And to keep her wellness routine balanced, Kelsey makes time to chill at home and treat herself. “It’s all about mindfulness—no self-judgment.” Hear, hear! BEAUTY TIP Protect your skin from wind, pollution, and UV with Neutrogena Hydro Boost City Shield Water Gel Sunscreen, $25, at drugstores.…

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 Betina Gozo, CFSC Certified functional strength coach; NASM corrective exercise specialist; Nike master trainer; creator of Women’s Health Woman’s Guide to Strength Training 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…

WHY TOWER RACES? Stair running is not only a great (and intense) cardio workout, but it also helps increase strength and power in your legs (and arms, from pulling on the handrail), says Suzy Walsham, 10-time winner of the Empire State Building Run-Up in New York City. TRAIN SMART Prep six to eight weeks prior to race day by walking or sprinting 5 to 10 floors, then resting for a minute. Repeat this pattern until you’ve climbed half the race distance. Up your floor count each week until you can conquer the full climb. Then attempt to beat your time. ROCK YOUR RACE Start slow, and work to stick to a pace where you’re not breathless, Walsham says. Take stairs two at a time (it’s faster, even if that means…

Never again! The mere sight of a spotter (a friend or trainer who follows the path of your weights with their hands, ready to jump in if you need help) can boost your performance and make the exercise feel easier—per a new small study—as their presence amps your confidence. Bring one to the gym, and return the favor: Ask if they want your help when they’re visibly failing or when they verbally cue you; step in if their form breaks down; and cheer them on (“You’ve got this!”) in moments of struggle, says WH advisor Sohee Lee, CSCS. You both get to share in the badassery of a new PR.…

Flu shots are your BFF during the holiday season, protecting you from Uncle Joe’s far reaching sneezes at Thanksgiving. But if you get a shot and start feeling funky anyway (it’s possible—they’re not foolproof for every strain), you may want to reach for elderberry extract. It isn’t just an old wives’ tale: New research shows the all-natural option can actually help reduce the duration and severity of flu symptoms. (Note: It doesn’t prevent the flu, so that annual prick is still your best bet.) Scientists think the flavonoid-rich berry may block the function of certain glycoprotein spikes found in influenza viruses (when that happens, the virus can’t attach to cells) and boost your immune system overall. So consider picking up elderberry at the pharmacy (unless you have an autoimmune disease—if…

Trying to cut back on sugar? Get this: Vanilla-flavored milk can actually trick your brain into thinking whatever you’re drinking (coffee, smoothie, etc.) is sweeter than it is, so you can consume significantly less of the sweet stuff (like, up to 50 percent), a recent study found. And you can credit all those childhood baking seshes—now you naturally associate the aroma of vanilla with saccharine treats, which allows you to “taste” sugar even when there’s not much there. Cool! Hack everything from cocktails (add a dash of vanilla; use less simple syrup) to your morning joe (try vanilla infused milk or alt milk, or drizzle in’nilla extract instead of sugar packets). Source: Helene Hopfer, PhD, assistant professor of food science at Pennsylvania State University…

1 A LOSE-YOURSELF HOBBY Alka Gupta, MD, co director of the Integrative Health and Wellbeing Program “I’ll play or listen to classical music. When I’m immersed in music or something else I enjoy, I can put aside what is bothering me—and come back with a fresh perspective.” 2 A GROUNDING MANTRA Emily Herzlin, mindfulness-based stress-reduction instructor “I’m a fan of lovingkindness meditation. When I’m annoyed or anxious, I think compassionate phrases: May I feel safe, may I feel peaceful, may I feel at ease. It helps me pause so I can see a situation or person as a whole and with less judgment.” 3 A SENSORY TRICK Alison D. Hermann, MD, psychiatrist “I like to make a cup of tea—not for the drink itself, but because I can focus on…

Hit the S-Spot The term superfood gets tossed around a lot, but spirulina lives up to the name. The blue green algae are packed with protein, vitamins, magnesium, zinc, and other micronutrients, says Jessa Blades, founder of Blades Natural Beauty and member of Credo’s Clean Beauty Council. These spirulina-infused formulas will elevate your beauty game.…

Pout Polish “I’m all about exfoliating—yep, even my lips. This sugar lip scrub is gentle, slightly sweet, and very effective, leaving my lips smooth and hydrated for hours.” —Laura McLaughlin, deputy managing editor St. Ives Lip Scrub in Fresh Peach, $5, at Target Power Stickers “The second I feel a zit coming, I sleep with one of these pimple patches on. They use tiny—painless!—spikes to deliver acne fighting salicylic acid and peptides precisely where you need them to heal skin as you snooze.” —Maddie Aberman, beauty editor ZitSticka Killa Kit, $29, zitsticka.com Rosé All Day “This silky highlighting powder is so easy to apply and blend. I just brush it over my cheekbones to fake a post vacation glow without looking overdone.” —Betsy Halsey, art director Physicians Formula Rosé All Day Petal Glow in Petal Pink,…

DON’T SWEAT IT! This month’s most valuable products. DESIGNS FOR EVERYDAY Technical performance crafted for all-day comfort. The Andra Coat’s minimalist design and relaxed A-line silhouette create a lightweight, comfortable and waterproof GORE-TEX coat for rainy city days. Explore new designs for fall. arcteryx.com FOOD MADE FROM FOOD™ LÄRABAR believes in simplicity. Every LÄRABAR is a simple blend of fruits, nuts & spices—and sometimes delicious chocolate chips! Always gluten-free and non-GMO, many flavors are also dairy-free, vegan & soy-free. Find your favorite flavor! larabar.com NOT YOUR AVERAGE BABY BAGS Meet Indi. Meet Wade. Meet Joey. The three newest additions to the Dagne family. Shop the baby collection now! dagnedover.com 2X THE MEAT* STOUFFER’S® Lasagna with Meat & Sauce has 2X the meat* baked into every cheesy, mouthwatering bite. Because when…

Jennifer Fernjack is scuba diving in crystal-clear blue water, surrounded by the most colorful fish she’s ever seen. She happily floats above stunning coral reefs and listens to the soothing hum of the bubbles coming out of her oxygen tank. The ocean is peaceful and she feels calm as hell. So when her dentist puts his hand on her shoulder to let her know he’s done filling her cavity, she doesn’t believe him. Fernjack, who used to pass out just thinking about being in the dentist’s chair, didn’t even feel the pinch of the novocaine shot due to the virtual reality (VR) equipment that transported her to paradise before a drill descended into a lower molar. She’s just one of a growing number of patients and physicians experimenting with VR…

Your kitchen is on the verge of total connection: Brands like Whirlpool and G.E. have already launched ovens, fridges, and dishwashers that connect to your voice-enabled, smart home devices. Next up: small appliances. This means you can get into the smart cooking game, sans the commitment, installation, and hefty price tag. Keep an eye out for connected coffee makers, slow cookers, sous vides, and even faucets. You’ll be able to complete tasks without lifting a finger—or getting out of bed, for that matter. “Hey, Alexa, please start my coffee…” JUST RELEASED Crock-Pot’s newest model features voice-command technology, so you can get cook times and temp updates. COMING SOON Black+Decker is gearing up to launch an Alexa-enabled drip coffee maker in 2020.…

Scroll. Screenshot. Send. Sh*t talk. That’s what I found myself doing every few months with two of my best college friends. It’s not as if I hopped onto Instagram hoping to find a post that we could all ridicule, but whenever one of us did—often plucked from the feed of a wannabe-influencer classmate—that’s what happened. The kicker: No matter how much we detested their digital presence, no one ever suggested deleting them into the virtual ether. We hated their content but loved following them. I was a perpetrator of the so-called “hate-follow”—and I had no intention of stopping. The New Mean Girls If Tina Fey’s iconic film were written today, the Burn Book would be a group text (or Insta DM). Still, hate-following doesn’t have to be a team sport;…

Unfortunately, inaction from onlookers is common—and it only emboldens harassers and potential criminals. “Crowd mentality is a very powerful thing,” says Sergeant Paul Grattan, an 18-year NYPD vet and a fellow at the National Police Foundation. In other words, people are not inclined to respond when no one else is responding. But once one person acts, others are likely to do so as well. “Standing up for someone in need tells the harasser there’s more than one person here who wants nothing to do with them,” Grattan says. “And it immediately tells the target that someone is there to help them.” Emily May, cofounder and executive director of Hollaback!, a people-powered movement to stop street harassment, agrees. Use her bystander action plan (the “Five Ds”) the next time you see…

KNOW WHO TO TALK TO. To advocate for maintenance or improvement of a city park or trail—like installation of more lighting—call your city’s parks-and-rec department or city council. “You have a right to ask for trails that are safe,” Bourquin says. Also, trails usually run through regional transportation districts. Find yours on social media or sign up for their newsletters—that way you’ll know when they’re allocating their funds. Attend their meetings and speak up for your routes. JOIN A TRAIL ORGANIZATION. Nonprofit trail organizations work with city councils, the U.S. Forest Service, and the Bureau of Land Management. “Connecting with them is a great way to see more trails built,” Bourquin says. Use the Partnership for the National Trails System search tool (pnts.org) to find local groups. TEAM UP WITH…

Elbow Strike If someone grabs you from behind, drive your elbow up high and hard, arcing it behind you to hit them in the face. To take their breath away, drive your elbow straight back into their sternum or stomach. Knee Strike If someone grabs you from the front, or if you’re holding something, slam them in the lower body with your knee. “Kick without extending your leg, and aim with the top of the knee,” Morrill says. Go for the stomach, groin, and inner thigh. Hand Strike If there’s enough space, punch them. “Hold your thumb tight to, but not under, your fingers, and keep your wrist straight.” If you’re not used to punching, use the heel of your palm. Aim for the nose and throat. Low-Leg Strike Use…

State of the Brain Union For years, neuroscientists were seriously bah-humbug about the brain. They pretty much thought it was a static lump that just declined over time. But recently (as in, the past 30 years—a blink of an eye in the research world), they realized they had it wrong. Really effing wrong. Here’s what the latest, most exciting science reveals: The brain is malleable, like a muscle, able to continuously grow cells and make brand-new connections. “We now know that you can change the machinery in the brain to refine how it operates, boost its reliability, and continuously get sharper, speedier, and just plain better at everything you do,” says Michael Merzenich, PhD, a professor at the University of California at San Francisco and founder of the Brain Plasticity…

CHEF AND AUTHOR Alison Roman “People should be nicer to themselves. We expect so much and think we’re supposed to do it all. It’s okay to fall apart sometimes.” TALK IT OUT… WITH A PRO “I go to therapy every Wednesday. It’s just a really wonderful outlet, to have a place to talk about life and get feedback from somebody who is not biased in any way toward me.” 19 Roman’s age when she started her career, working in Michelin-starred L.A. restaurant Sona. She’s currently a food columnist for The New York Times. Nothing Fancy is her second cookbook. COOK FROM THE HEART The mastermind behind viral recipes #TheCookies and #TheStew wants to help you whip up something simple yet satisfying with her new cookbook, Nothing Fancy. Roman has a…

“This mouthwatering rainbow toast from @nutriciously_delicious is #BreakfastGoals—and a reminder that I am gold, thank you very much!” @ITS.ALEXISJ Alexis, Assistant Editor “I turn to @thetinychefshow when I need a laugh, a warm fuzzy feeling, or a break from the chaos.” @KRISTENANNIEBELL Kristen, Cover Star “Shine bright like… an avocado? Yes, please! I put this lamp in my bedroom and have been avo dreamin’ ever since. Add to cart, but don’t blame me if you wake up in the a.m. craving avocado everything.” $120, neonmfg.com @TREVORRWILLIAMS Trevor, Associate Art Director “My secret to boosting every barre sesh? These bold socks with the perfect amount of grip. So comfy, I want to wear them 24/7.” $14, pointestudio.com @EKBACHARACH Elizabeth, Assistant Editor “These handmade mugs feel straight out of Saved by the Bell,…

LAT PULL-DOWN Stand and hold band with both arms extended overhead. Pull right hand down and slightly backward until right elbow is fully bent and close to right side. TRICEPS PRESS-DOWN Stand holding band in left hand at right shoulder. Grasp other end of band with right hand and extend right arm down, band under palm, until arm is nearly straight. BENT-OVER ROW Hold band in left hand and loop it around left foot. Hinge forward at hips until torso is nearly parallel to floor. Pull band straight up to left side of rib cage. ANTERIOR RAISE Place band around both wrists, palms toward face, elbows slightly below shoulder height. Stretch band tight and raise hands 3 to 4 inches, then pulse up and down.…

Whoa, Nelly: 1.1 billion people are at risk for hearing loss—and listening to tunes at unsafe volumes (above 85 decibels over 10 hours a week) is one of the top culprits, according to the World Health Organization. Partially at fault? Earbuds that don’t fit snugly, as they cause you to hike up the volume to drown out ambient noise competing with your jam. That’s why we’re cheering for noise-canceling headphones that can be customized to your unique auditory level. New brands like Nura and Even—both of which offer a quick test to determine your hearing profile—help you steer clear of deafening damage by adapting the music’s frequencies to your ears, so you won’t be tempted to pump the volume to tsk-tsk levels. Bless you, technology! Source: Michelle Kraskin, assistant director…

Yo, vegans! There’s a cool new oil in town that provides the nourishing fatty acids of fish, but in a plant-based source. Say hello to ahiflower oil (what a perfect name!), made from the seeds of a flowering plant grown in the U.K. “Ahiflower has an ideal ratio of omega-3s to omega-6s,” says Maggie Moon, RD, author of The MIND Diet. While it doesn’t have the same amounts of EPA and DHA (omega-3s) as fish, it does offer a compound called stearidonic acid that converts to EPA once in your body (and at higher levels than flaxseeds do), which makes it a primo source for vegans, vegetarians, or anyone who dislikes fish oil. The anti-inflammatory may also help curb heart disease, high blood pressure, and joint problems, studies show. Go…

I hate pie. Sorry to say it, but I do. Apple, pecan, pumpkin…you name it, I’ll pass. (Yes, even your grandma’s “famous” recipe.) The issue here is texture. What some call decadent, I call wet. I mean, fruits, nuts, and gourds should maintain their intended consistencies and temperatures, not seep out of a starchy crust, soggy and coated in their own sugary juices. I simply can’t digest the fact that pies are gooey and chunky at the same time. It defies my personal laws of culinary nature. Now, all that said, what does excite me is a savory pie—you know, a chicken pot pie or a shepherd’s pie or anything that sticks to a food’s appropriate level of warmth and texture. I love that I can toss a heap of…

“Routine” is not a word Mr. Mercedes actress Breeda Wool would use to describe her a.m. hours. With ever-changing call times and shoot locations, she considers herself lucky to hit her mark on schedule. But back home in L.A., now that the third season of Audience’s Stephen King–inspired crime drama is wrapping up, there are a few rituals she holds dear… START WITH A SONG “My two rescue Chihuahua mixes, Pig Nugget and Liam, sleep in crates by my bed. I sing ‘Caribbean Run,’ by Quito Rymer, to them, then take them for a walk.” SIP SUSTENANCE “I’m a coffee person. When my partner, Matt, wakes up, he makes me a French press and gives me half of his smoothie, which has blueberries, ginger, spinach, pea protein, and avocado.” MOVE…

You’ve Marie Kondo’d your closet, but what about your medicine cabinet? “When it comes to skin care, less of the right products is actually more,” says dermatologist Mona Gohara, MD, a Women’s Health advisory board member. Go back to basics with these healthy glow-getters. 1. GENTLE CLEANSER Clean—not stripped—skin is happy skin. Work this soothing (thank you, added chamomile!) wash over a wet face when you wake up and before you go to bed. TRY St. Ives Calming Daily Cleanser Chamomile, $4.50, at Target 2. ANTIOXIDANT “If you ask 100 dermatologists, most will say they use vitamin C in their morning routines,” says Dr. Gohara. And for good reason: This potent antioxidant protects you from pollution and UV damage. TRY CeraVe Skin Renewing Vitamin C Serum, $25, at drugstores 3. HYDRATION Your…

Doing your hair shouldn’t feel like a workout in itself. A great way to cut down on the hassle: Start styling in the shower. “Prep work is one of the most important steps to achieving great results,” says Lacy Redway, Nexxus Style & Trends curator. That’s why the newest crop of shampoos and conditioners have built-in benefits—so you can spend fewer minutes wrestling with a hot tool…and more time basking in your post-sweat radiance. FOR TEXTURE… Waves are the perfect after-gym look because they’re meant to be imperfect and tousled. Shelve your sea salt spray and wash with Texture Sexy Hair Clean Wave Texturizing Styling Shampoo ($18, ulta.com) instead. It enhances your hair’s natural texture but leaves strands soft, not crunchy. Pro tip: Skip conditioner to get the full effect.…

Most people look at me and assume I’ve been running my entire life. And while my childhood was filled with physical activities such as soccer, swimming, and cross-country, I didn’t fully understand the power of exercise until I laced up a pair of sneakers in an attempt to phase out a serious drug habit in my late 20s. I remember being a happy kid, at least until I wasn’t. At 10, I had my first drink, and I was hospitalized with alcohol poisoning by 12. The same year, I started experimenting with drugs. The rest of my teenage and early-adult years were rife with bad decisions. At 24, I overdosed on a combination of crack, meth, and pills in my South Florida apartment. I flatlined. Paramedics were able to restart…

PTSD Previously, a therapist would urge you to recall details from a trauma in order to help you work through it. With VR, a practitioner guides you back into that situation in such a realistic way that the process is more effective, says JoAnn Difede, PhD, a psychologist at NewYork-Presbyterian and Weill Cornell Medicine. PHOBIAS AND OCD Traditional exposure therapy is the standard for both. But physically going to the place that prompts so much fear can be a tough sell. With VR, therapists can “travel” anywhere with their patients—like on a ski lift with someone who’s afraid of heights, or on an airplane with a patient who’s terrified of flying. STRESS AND BURNOUT Mindfulness-based interventions have been proven to up relaxation and boost happiness. Enter VR, which can work…

Grapes have over 1,600 natural plant compounds Research into the potential impact to our health when consuming grapes suggests that the whole grape—which contains over 1,600 natural plant compounds, including antioxidants and other polyphenols—offers a range of intriguing health benefits when included in our daily diet. Help promote a healthy brain Grapes may help support a healthy brain. In a preliminary study conducted at UCLA, researchers found that consuming about 2¼ cups of grapes every day preserved healthy metabolic activity in regions of the brain associated with early-stage Alzheimer’s disease, where metabolic decline takes hold*. A follow-up study is currently underway at UCLA, and additional human studies will be important to fully understand the role of grapes in this vital area of health. A whole bunch of healthy Scientists at…

Sometimes it’s hard to find time to get your laundry done, prep meals, and schedule doc appointments. Now, imagine having to adult for yourself and another, well, adult. That’s the reality for 10 million millennials who look after an older relative or loved one with a disability or a physical or mental condition, according to the latest data from the National Alliance for Caregiving (NAC). And yes, we said 10 mil! In fact, this demographic is providing, on average, about 20 hours of care a week. “That’s a second job,” says C. Grace Whiting, president and CEO of NAC. No surprise that unique challenges arise in this situation: being on call or prepared in case of emergency; doing logistical planning (like traveling for medical visits); and dealing with the overall…

LOOK INTO LEAVE If you live in California, Rhode Island, or New Jersey, you’re in a state that has paid family leave insurance (FLI) programs. And more states will get on board in 2020. Congress also supplies tax incentives to employers who offer paid family and medical leave, so ask at work about this perk. DON’T CASH OUT It’s tempting to dip into your 401(k) (if you’re lucky enough to have one) when you have decades ahead of you. But taking money out now should be a last resort, says Hounsell. Having short-term debt, in this instance, is better than trading in the option to let the cash grow in a retirement account. GET PAID Call it what it is: a job. That’s the first step in convincing yourself that…

“Existing with this level of fear inside of me isn’t fair.”Chinae Alexander, fitness influencer and founder of Press Send podcast It was 2017, and I had just moved to a new neighborhood. During the day, I felt completely at ease walking to and from my apartment. Sure, sometimes the sounds of my steps were woven together with calls of “Hey, baby,” “Smile, sweetheart,” and the like. I thought, That’s what headphones are for, right? And frankly, living in New York City, I was used to it. After a month in my new area, I felt inspired to go for a jog. I ran for what felt like three miles, until the novelty of running through the unfamiliar streets had worn off. At that moment I realized it was dusk and…

“My intuition is one of my strongest lines of defense.”Mirna Valerio, ultra runner, trail runner, and author of A Beautiful Work in Progress As a woman who runs and hikes on the regular, getting questions like “Didn’t someone get attacked on that trail?” “Are you really going out there alone?” and “Why don’t you just stay in the gym?” make me sad. They also make me angry. I don’t want to be callous, dismissive, or disrespectful toward anyone who’s been a victim of a crime while out running, hiking, cycling, or, you know, simply being a woman. But the fact that these stories are often the only ones we hear, and are told with the purpose and intent of keeping us indoors, is ludicrous and stifling. I’ve been known to…

“I wish I didn’t have to explain harassment to my daughter.”Dorothy Beal, founder of I Run This Body and creator of @Ihavearunnersbody Earlier this summer, my 13-year-old daughter and I were walking on a trail after finishing a run when a man on a bicycle rode by. He made a disgusting comment about our bodies. My daughter, confused, turned to me and asked, “What did he say?” Not knowing how to respond, I simply said, “Ignore those people.” Later that week, I told my husband the story, and he pressed me to talk to her. “She needs you to tell her how to deal with a situation like this, because it will happen again,” he said. I thought back on some of my own terrifying running experiences. He was right.…