Innholdsfortegnelse for June 2020 i Women's Health

Perhaps the most empowering one? We can start each day how we want to. I write this at 7 a.m. from my Brooklyn apartment, as sirens blare in the street and my hands are raw from scrubbing with soap and hot water. My mood changes day to day…even hour to hour. We are navigating a global health crisis, and its physical, emotional, and mental impacts are severe. At WH, we would never pretend there is anything normal or okay about what is happening in the world. The repercussions of the novel coronavirus are staggering and heartbreaking. Our promise to you: We will provide the science-backed information you need to be your healthiest, happiest self. That’s always been our mission, and it won’t change. But we also recognize that living and…

DREAM POPS BERRY DREAMS Made with all-natural ingredients like coconut milk and passionfruit, this pretty vegan pop has a bold, fruity flavor but isn’t overly sweet. A dream indeed. $5, dreampops.com OUTSHINE MANGO WITH TAJÍN FRUIT BARS A classic mango pop gets a sprinkle of Tajín (a Mexican chile, lime, and salt mixture) for the perfect combo of salty, spicy, and sweet that’ll grab you from the first bite. $4, outshinesnacks.com COOLHAUS DAIRY FREE HORCHATA SAMMIE Inspired by horchata, a rice milk bev spiced with cinnamon, this ice cream is dairy-free and sandwiched between two soft, chewy snickerdoodle cookies. A grown-up version of your fave childhood treat. $6, cool.haus…

Tempo Best for Perfect Form This baby has it all: a 42-inch touchscreen, storage that houses weights ranging from 7.5 to 100 pounds, a heart-rate monitor, a mat, and a recovery roller. TESTER SAYS “The 3D sensors and motion-tracking technology count your reps, recommend weights, and provide real-time form correction—amazing if you’re new to lifting.” Kristin Canning, health editor $1,995 plus $39 monthly subscription The Mirror Best for Variety An interactive home gym masquerading as a sleek full-length mirror, this has a hologram of a trainer that appears only when you turn it on. Talk about smart! TESTER SAYS “It never feels like a plan B when I choose it. I have favorite Mirror trainers, much as I do at a boutique studio, and I love having full control, through…

Exercise blocks are usually reserved for a yoga-pose assist. But hugging one between your hands or legs can fire up your muscles during a strength session too. Trainer Sam Garcia’s go-to activation exercise? The floating tabletop. Starting on all fours with toes tucked and block between thighs, lift knees a few inches above floor, squeeze block, and pretend you’re pulling palms toward feet. (Don’t actually move them.) Hold for five breaths, then release. Feel that burn?…

Lenovo Smart Clock with Google Assistant is designed to reduce screen time before bed with hands-free alarm-setting. It then wakes you up with your fave Spotify playlist. $60, bestbuy.com Anker Wakey comes with 10 sleep-inducing ambient sounds to block out nighttime noise and begins your day with soothing songs or bumping beats from FM radio stations. $90, anker.com Philips SmartSleep Connected Sleep and Wake-Up Light has sunset settings to lull you into slumber, plus gradual a.m. brightness, giving a whole new meaning to rise and shine. $220, bestbuy.com…

MORNING MOTIVATION Morning is my me-time. I use it to reflect by journaling and meditating. I try to write three things I’m grateful for that day—big or small—plus what I want to focus on, and an affirmation. Then I spend 10 minutes meditating with the help of an app on my phone. It starts my day off right! TESTING, TESTING Maintaining my morning beauty routine (red lipstick and all!) instantly boosts my mood. I also still test tons of products to consider for stories, like this dry spray deodorant. I’m impressed with how it dries in seconds and holds up all day, no matter my agenda. Dove Dry Spray in Lavender Fresh, $6, at drugstores STAY ON TASK Even though I’m at home, I like to treat my workday like a…

Same ol’ concrete running route feeling a little, well, old? Good news: Trail running is having a much-deserved (and much-needed) moment—and we’re oh-so-here for it. In the past decade, the number of people taking runs off road in the U.S. has nearly doubled, according to analytics firm Statista. Those smart folks are onto something: Exercising in nature actually quiets the part of the brain associated with overthinking, says research published by PNAS. (Can we say “yes, please”?!) But what’s even cooler is that you can re-create the soothing effects if you’re exercising inside these days. Studies show that just looking at images of the great outdoors while running on a tread makes you happier. Still, if you can swing it, getting into the fresh air for a few miles will…

INSTEAD OF AN EGG SCRAMBLE, MAKE… Shakshuka Seriously, it’s a onepan wonder. To wow your crew: Sauté chopped onion and pepper in a skillet until tender. Add 1 large can diced tomatoes (and their juices). Once simmering, make wells with a spoon and crack eggs into each. Cook covered until whites are set (leave the yolks runny). INSTEAD OF FROZEN WAFFLES, MAKE… Homemade Chocolate Waffles Promise it won’t take all a.m. The secret: a little choc-o-lat. For each cup of your favorite waffle mix, add ½ cup unsweetened cocoa powder and ¼ cup nut butter (adding additional liquid, if needed). Once cooked, serve with a dollop of yogurt, syrup, or honey and a dusting of cinnamon. Bam! Instant fancy dish. INSTEAD OF PLAIN TOAST, MAKE… Herb-y Egg Extravaganza Who says…

It’s okay to say it: You miss run club/gals’ night/fill-in-your-cherished-social-outing-here. And it can feel as if there’s nowhere to go, except…online. Don’t fret! Your crew awaits. More people than ever are flocking to social media for support—celebs too. Take Lizzo, who recently led a huge Instagram meditation and got real about the fears of isolation. With fewer in-the-flesh moments (lately, but also just in general), online networks fill a void and get around barriers like distance and time, says Mesfin Awoke Bekalu, PhD, a social sciences researcher at Harvard University. Sharing struggles in particular can benefit mental health and strengthen bonds, new research shows. Ready to let it all out virtually? Read on for the active ingredients of thoughtful sharing—and truly mindful screen time. ✔DO Show All Your Colors Posting…

You hear it all the time: “If only I had closure!” But what does that even mean? “It’s about crafting a narrative so you can move forward productively after something traumatic,” says Joanne Davila, PhD, a professor of psychology at Stony Brook University. You crave it after a variety of crappy experiences, but it almost always involves a bewildering feeling of WTF?. When you can’t make sense of something, your brain demands answers so you aren’t doomed to repeat whatever got you there. “Learning from your mistakes keeps you safe,” Davila says, and this survival tactic drives that intense *need* to know what went wrong, like, yesterday. The good—and bad—news is that no one can give you closure but you. Wave goodbye to the movie ending where your ex explains…

MAKE WAVES For Flora, surfing isn’t just a passion—it’s also a political statement. In her home country of Indonesia, female surfers are a rarity and often endure sexism and discrimination. The 28-year-old, who quit her job in HR to hang ten full-time, is helping to turn the tide. TURN ADVERSITY INTO INSPIRATION “When I first started out, I got treated pretty badly by men in the sport. The whole experience motivated me to get better. A year later, with a lot of hard work, I got my first sponsorship.” HARNESS THE POWER OF REST “I surf a lot and work out when I have free time, but I take a day or two off every so often so I can come back fresh. I also get seven hours of sleep…

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 Joshua Zeichner, MD Director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City 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…

The step-up is the single-leg exercise your lower body will love. It strengthens quads, hammies, and glutes, plus boosts your balance and improves hip and ankle stability, ideal for runners and lifters alike. Better still, all you need is a bench and some dumbbells. THE STEPS 1. Stand facing a box or bench, holding dumbbells at sides (or in front of chest to engage upper body). 2. Place right foot on bench. 3. Push through right foot to lift body until you’re standing on top of bench. Drive left knee up until left thigh is parallel to floor. 4. Pause, then return to start. That’s 1 rep. Do 3 sets of 12 on each side. WATCH FOR Help From Gravity For max strength, slowly lower top leg to start. Don’t…

Fun fact for fitness-tracker fanatics: A “normal” resting heart rate might not exist, according to a PLOS One study of over 92,000 people. Researchers looked at resting heart rates (RHR) over time and found more variation than they expected—from 40 to 109 beats per minute, a wide range compared with the 60 to 100 beats per minute experts typically talk about. A change in your RHR could signal a heart problem (obvs) but also an infection, such as a flu-like virus—um, hard pass on that. Check your tracker before you step outta bed, and use that number as your baseline. (You’re really looking for a change in *your* usual, not a comparison to everyone on the Internet.) Any daily shift of more than 10 bpm, in either direction, is reason…

You’re swamped with work tasks, so you dive into one and instantly get into the zone. Ideal, right? Well, when you’re overwhelmed, you may fall into a focus trap called “tunneling,” or zeroing in on less important duties—like responding to emails that could sit in your inbox, no prob—to the point that you lose sight of more pressing things. When you’re stressed, little housekeeping items are especially attractive because they feel productive, while major projects bring on more pressure and, ultimately, procrastination. Break out of the tunnel with a strict schedule. Dedicate a solid hour (no checking your phone or F’book) to one of your biggie to-dos. When the hour is up, spend 15 minutes on the small stuff, including responding to any emails you may have missed. Repeat, repeat,…

RETHINK GOLDEN HOUR Usually feel sharp at 7 a.m.? As soon as you wake up, sit down and check off your hardest action item. “Do your toughest task first,” says Tim Pychyl, PhD, an associate psychology professor at Carleton University in Canada and coeditor of Procrastination, Health, and Well-Being. Working from home can be more productive if you take advantage of a morning without a commute. DRESS FOR SUCCESS It’s true: People feel more powerful and creative in formal clothing, per a Social Psychological and Personality Science study. Also true: You’re not about to wear your best just so your cat can sit on your lap all day. Try Lululemon’s Essential High-Rise Trouser. It’s tough to tell if they’re sweats or slacks…that’s the point. $138, lululemon.com LET THERE BE LIGHT…

1. Radiance Booster “This sunscreen has a dewy—not oily—finish, so I can wear it under makeup or by itself.” Chelsea Traber Burns, senior beauty editor Supergoop! Glowscreen SPF 40, $36, supergoop.com 2. Wave Maker “My straight-as-a-board, holds-no-curl fine hair turned into beachy, textured waves and dried without crunch after being scrunched with this lightweight foam.” —CTB Kristin Ess Sea Salt Air Dry Mousse, $14, target.com 3. Space Saver “This row of no-spill, refillable silicone pots keeps my skin-care routine consistent and convenient.” Kristina Rodulfo, beauty director Palette by Pak The Original High Fiver, $39, palettebypak.com 4. Brush Buddy “Bite down on one of these tablets for a satisfying, minty foam that actually cleans your teeth. They come in a tiny refillable glass jar and last longer than a tube.” —KR Bite Toothpaste Bits in…

SAFETY FIRST Every trail-happy runner needs these smart tips. SHARE YOUR LOCATION Trail running solo is A-OK—in fact, it’s especially smart right now! But always tell at least one friend your route and ETA, advises Terry Chiplin, running coach and owner of Active at Altitude, a trail-running camp program in Colorado. PREP FOR WHATEVER WEATHER Wear layers that you can add or remove, slather on sunscreen, and keep fluids with electrolytes on hand. STRENGTHEN YOUR ANKLES A sprained ankle can spell trouble on the trail, and weak ones, in general, mess with balance. Toughen yours by doing moves like heel raises and jump squats on the reg. 1. Garmin Fenix 6 Think of this as the gold-standard smart watch for outdoor explorers. It uses billions (yes, with a b!) of…

I’m never drinking again. Ever uttered that line? You and everyone. The love/hate affair with alcohol is real—and it’s why a wave of women are dipping their toes in the sober-curious movement, or shifting to sipping less or not at all as they soak up the benefits of stepping back from drinking culture (better energy, less hangover anxiety, cleaner workouts). Here, three women reveal what made them test the booze-free waters, and where they’ve landed on the other side. The stories are diff, but they share this: Once the women got sober(ish), they gained clarity and control, plus serious confidence. Cheers to that. “I needed to be as clearheaded and centered as possible.” MELISSA WOOD, 37 As a yoga and Pilates instructor, Wood appeared to be at the pinnacle of…

Keep your cool by brewing one of these epic antioxidant-rich bevs you’ll want to sip all summer. We’ve got black, green, and rooibos for ya, and the WH Kitchen amped up the good-for-you quotient with standout ingredients like turmeric, ginger, and berries. Yum, and you’re welcome! Basic Concentrate Brew the perfect base, every time. WHAT YOU NEED 6 black, red, or green tea bags WHAT YOU DO Bring 2 cups water to a boil in a medium saucepan. Remove from heat, add tea bags, and let steep, stirring twice, 4 minutes. Discard tea bags and let tea cool, then chill. (Makes 2 cups, enough for 4 to 6 servings) Team Players Curcumin, a compound in turmeric, is a rad anti-inflammatory. And coconut milk and pepper (in the cubes) help your…

Assemble a Bouquet Store scallions, herbs, and asparagus as if they’re flowers (read: upright in a jar with the ends in half an inch of water). Loosely cover the tops with a plastic bag to help maintain moisture and prevent wilting stalks. Divide and Conquer The leafy hats of root veggies like radishes and beets don’t last as long as the bulbs. So chop’em off and store separately. This way you avoid soggy, slimy leaves that may trick you into thinking the whole thing should be tossed—wrong! Use the Ripen-Right Rule If you buy fruit like melons, pineapple, and avocados before they’re ripe, leave them out on the counter. Once they’re ready to eat, place them in the fridge to extend their life, then bring back to room temp for…

When it comes to outdoor adventures, there are two types of people: those who see rain in the forecast and cancel to stay dry and cozy inside—and those who see storm signals and head out anyway, thrilled to get utterly soaked. I became aware I’m in the latter group on a trip to New Zealand last November, when my husband and I powered ahead with plans to take on the Hooker Valley Track in Aoraki/Mount Cook National Park despite a messy rainstorm overlapping with our agenda. Game on, I thought. I wasn’t about to let a little drizzle—okay, a wind-whipped sideways downpour—keep me from exploring sights I might not see again. (Fast-forward to now: I’m grateful we took the chance when we did.) We ducked under bushes and behind rocks…

“Welcome home to your own skin!” Julianne Hough bellows to the roughly 1,600 people who have tuned in to a livestream where she is swinging her hips while pumping her forearms into and away from her chest, as if pushing the air in front of her. “I just want you to feel self-expressed! What is the greatest dream of your life?!” It’s March, the second quarantined Friday in the time of COVID-19, and the dancer is using the opportunity to reach as many people as possible with Kinrgy, her dance workout built on simple movements. “It’s a blessing to be able to offer [via Internet] what people need most in this world right now,” says Julianne later, reflecting on the class, “which is to feel certainty that they’re going to…

EDITOR-IN-CHIEF (WH’S SISTER MAG!) Follow the ups and downs on Insta @ayakanai. It’s hard to find the right words to express how incredibly challenging the past few months have been for everyone’s mental and physical health. When I wrote this column, New Yorkers were beginning to self-isolate to reduce the spread of the novel coronavirus, and I was wishing for the days when spending Toddler Time at the local YMCA with my family was still a reality. Tight knots were taking over my neck and shoulders, and I started to feel as if I were falling without a parachute. It was clear I needed help managing my anxiety around the situation, so I turned to psychologist Sasha Heinz, PhD, who specializes in transforming patterns of thinking. Heinz explained that to…

If you’re craving a little salt and a whole lotta texture, batter your kale. You can use chickpea flour (surprise!) to transform these little green gals into a crispy, crunchy masterpiece, ripe for still-healthy snacking or serving. MIX IT UP FOR A LI’L SPICE Add 2 ½ Tbsp curry to batter FOR SOMETHIN’ COMFORTING Add 2 tsp each cinnamon and ground cardamom to batter FOR A SLIGHT TANG Add ¼ cup nutritional yeast to batter + sprinkle 2 Tbsp over chips before baking Make’em: Heat oven to 400°F. Rub 2 rimmed baking sheets with 1 Tbsp oil each. In a large bowl, whisk together 2½ cups chickpea flour, 2 cups warm water, and 1 tsp each salt and pepper until smooth. Add 1 bunch kale (leaves torn) and fold into…

A new class of post-workout creams (think: Icy Hot, but cooler) has arrived, and they’re ready to help soothe sore muscles. What makes these next-gen products unique: They use buzzy anti-inflammatory ingredients, like CBD and magnesium, but also tried-and-true pain relievers such as menthol and peppermint, to offer sweet, sweet relief. J.R. WATKINS PAIN RELIEVING WARMING BALM soothe sore muscles. What makes these next-gen products unique: They use buzzy anti-inflammatory ingredients, like CBD and magnesium, but also tried-and-true pain relievers such as menthol and peppermint, to offer sweet, sweet relief. J.R. WATKINS PAIN RELIEVING WARMING BALM “The minty smell brings me straight back to my high school track days, but it’s the 99 percent natural formula that keeps me coming back for more.” —Jordan Galloway, fitness director $9, jrwatkins.com VERTLY…

Electrolyte tablets aren’t only for endurance buffs: Weekend warriors and wellness aficionados are adding a healthy hit of Nuun, a popular electro brand, to their water bottles to enhance their hydration with a li’l potassium and a lot of fizz. “Electrolytes are responsible for moving nutrients in and out of the cells of your body, and you lose them when you sweat,” says Cassie Steinberg, RDN. Even though it’s worth upping the ante on the hottest days of summer, you should save your stash for days you’re actually dripping. “These tabs are for when you’re dehydrated, or about to be,” says Steinberg. Otherwise, you’ll score enough electrolytes through natural sources like fruit and vegetables. $7, nuunlife.com…

Kinda like a hotline, but for people who aren’t having an immediate mental health crisis. Warmlines are great for quick, in-the-moment intervention, says Chloe Carmichael, PhD—say, if you’re feeling anxious or experiencing strong urges (e.g., to smoke again or to call that OMGawful ex). Or maybe you’re ready to address past trauma but still on the fence about therapy. Dial in for a free chat with volunteers who know what you’re going through and can suggest next steps. Find your state’s number at warmline.org.…

STEP ONE Hydrate You know that thirsty feeling you get between burpee sets, when your body just needs water? Your skin will let you know when it’s super parched too—all you have to do is look in the mirror. “Without moisture, the skin becomes dry, dehydrated, and dull,” says Y. Claire Chang, MD, a dermatologist in New York. Another telltale sign: more definition in fine lines. And once you hit the age of 30, it might require more water than usual to get back to a happy hydration level; there’s a drop-off in your dewiness quotient as you get older. (Womp womp.) “Younger women naturally have higher lipid and hyaluronic acid content, so their skin is less susceptible to dryness,” says Dr. Chang. THE FIX Slather on that moisturizer again…

“You’re your best cheerleader.” My parents always told me to speak really positively to myself. This encouragement started as far back as I can remember. We were taught that you have to support yourself. “You’re your best cheerleader” is what my dad told me. Believe in yourself. Believe in your skills. I can’t stress that enough. Sometimes I’m too humble, but I’ve learned to step up and say I am who I am and I’m good at what I do. That is the most important thing—and not just in sports. You can’t get distracted by what people say about you. All of my focus is now on my daughter, Olympia. Because of her, I don’t have time for any noise. Becoming a mom has really blocked out negativity. As a…

I could tell something was off one morning last summer when I went to the bathroom and saw what appeared to be grainy bourbon swirling around in my toilet bowl. (Sorry if I’ve forever ruined your fave whiskey for ya!) Startling, oh yes. Thinking back, I had been nursing achy hamstrings following a kettlebell workout a few days prior. And since my pee certainly hinted that something wasn’t working right internally, I suspected the two were connected. Until that workout, I hadn’t picked up a kettlebell in months. It had been my primary form of exercise for six years—I even got certified to teach it—but I was starting to burn out, so I swapped in a less intense Pilates practice. Now I was ready to ease back into the swing…

BEST BEEF An anything-but-bland bite is created by air-drying rather than dehydrating, which maintains the juiciness. Kalahari Biltong Spicy Peri Peri, $8, eatbiltong.com SEAFOOD ALL-STAR Even fish foes will get hooked on these smoked salmon snacks that are packed with omega-3s. Fishpeople Sweet + Smoky Original Wild Alaskan Salmon Jerky, $8, fishpeople seafood.com MUSHROOM MVP Mushrooms are a great meat swap; this bag is proof. Soy sauce and brown sugar create the perfect sweet and salty balance. Shrooms Original Portabella Mushroom Jerky, $6, itsa mushroom.com VEGAN FAVE Sick of veggie chips? (It’s okay, everyone needs a break!) Try iron-rich pea protein–based strips that mimic the texture of classic jerky. Krave Vegan Plant-Based Jerky Korean BBQ, $6, kravejerky.com TOP TURKEY Big slices of turkey breast (no off-cuts here, thank you!) and…

Post-blend Garlic-citrus oil Pre-blend banana chocolate chip muffins No need for a mixer if you have a blender. walnut and herb pasta Blended nuts give you a rich vegam sauce. stone fruit relish Make this relish a scooping star: Pair it with chips or sturdy veggies… and watch it disappear. grilled zucchini TOTAL: 20 MIN MAKES: 2 CUPS 1 lb small zucchini (about 3), quartered lengthwise4 scallions3 Tbsp olive oil, dividedKosher salt and pepper1 clove garlic¼ cup tahini2 Tbsp fresh lemon juice¼ cup mint leaves • Heat grill to medium. Toss zucchini and scallions with 1 Tbsp oil and ½ tsp salt. Grill, turning occasionally, until charred and tender, 6 to 8 minutes. Transfer zucchini and 3 scallions to a blender. • Add garlic, tahini, lemon juice, and 2 Tbsp…