Innholdsfortegnelse for November 2020 i Women's Health

@lizplosser For the past couple of years, I’ve curated playlists for my morning commute between my home in Brooklyn and my Manhattan office. (Or these days, as the WH team logs in remotely, from my bedroom to the kitchen counter.) Some days, I need the audio version of a big mug of coffee: fast tempo, toe-tapping beats accompanied by head-bopping, lip-syncing lyrics. Try feeling anything other than “LET’S GOOOO!” when you DJ your morning subway ride with some girl-band action. But other days, I want to take my heart-racing, high-adrenaline vibes down a notch. Maybe I’m hyped up over a meeting or a drama at school drop-off or just, you know, life! Nothing like some lovesick duets, moody ballads, or even a little angsty Bon Iver to chill me out…

skimm2020.com An experience that’s like talking to your smartest friend about current events…but make it vote-focused. vote411.org Visit this site for an abundance of personalized particulars (like mail-in deadlines) based on your address. votesaveamerica.com You can “adopt a state” and help get more voters to the polls in battleground states (plus, info on your registration).…

Election season? More like heated-convo season. But there is a way to find common ground, no matter who you’re in deep with. Try “reflective listening,” says Elfi Martinez, senior director at Jennifer Brown Consulting, a global diversity and inclusion firm. “You seek to understand, not solve.” How to: As you’re talking, repeat the essence of the other person’s dialogue back to them, in their own words. This demos that you *hear* them and makes for more meaningful chats, trust.…

TECHNIQUE SCHOOL THE STEPS 1. Stand with feet hip-width apart, holding a dumbbell in each hand. 2. Bring weights to sky, extending arms straight so dumbbells are above head. 3. Slowly bend elbows to lower weights behind head until forearms are slightly lower than 90 degrees. 4. Pause, and raise back to sky. That’s 1 rep. Aim for three sets of 8 to 12 reps. Source: Cara Bonney, CSCS, a Club Pilates and Barre Above master trainer in the Dallas area…

BOLOGNESE SAUCE BEST IN: SPAGHETTI SQUASH Throw a diced onion, carrot, and celery in a nonstick skillet over medium heat, plus some minced garlic. Cook until tender. In a separate skillet, cook a pound of ground turkey for 6 to 8 minutes, breaking up meat with a wooden spoon. Add veg and 2 cups marinara sauce, and simmer. Toss with “spaghetti” to combine. CRAN-QUINOA SALAD BEST IN: BUTTERNUT SQUASH Whisk olive oil, balsamic vinegar, honey, Dijon mustard, and a clove of minced garlic. In another bowl, combine 1 cup cooked quinoa, roasted squash (cut into cubes), some arugula, dried cranberries, and finely chopped red onion. Drizzle vinaigrette on quinoa; scoop into squash halves. CHICKPEA STUFFING BEST IN: ACORN SQUASH In a sauté pan, heat some olive oil and pressed garlic…

Truth is, sex doesn’t always feel toe-curlingly, bed-breakingly good, and that goes double if you suffer from endometriosis or pelvic inflammatory disease; both can create scar tissue that means ouch with penetration. That’s where the Ohnut stackable rings come in ($65, ohnut.co). “They provide a cushion between the penis and deep vagina to prevent pain,” says gynecologist Alyssa Dweck, MD, an adjunct assistant professor at New York Medical College, who recommends these to patients. Just lube ’em up so they slide on, then your guy can add as many—or as few—as needed to reduce his depth until it feels better. Brilliant! 109% That’s the increase in chlamydia and gonorrhea screenings among LGBTQ patients when health centers received inclusivity training, per a new study. There’s a myth that women who have…

OWN YOUR MORNING “I wake up around 6:30 or 7 a.m. In bed, I come up with three words that describe how I want to be that day—patient, strong, and successful—something positive to start off on the right foot. Meditating intimidates me, but I can practice if I think of it as mindfulness. As soon as I get up, I stretch: cat-cow, downward dog, a little child’s pose OOOH-AHHH. I work out hard, and I feel creaky first thing. Then I head downstairs to have warm lemon water or celery juice DRINK UP. I’ll also sip some coffee 1 (I’m loving the nootropic kind) before training. On Mondays, I do a nice steady bike ride. There’s a beautiful park near where I live, so I’ll go for 12 to 18…

TRUST ME, I’VE TRIED IT With most spas and salons closed in 2020, I’ve been left to my own devices—literally. I miss the pampering and power of a professional facial, so I got my hands on celebrity aesthetician Joanna Vargas’s Magic Glow Wand. It has four modes—heating, cooling, and massaging with hot or cold—to mimic the IRL experience of a spa treatment. Facing stress-induced breakouts, I gave the tool a test drive. THE PROCESS I started off with the Hot Mode (102.2°F), which Vargas suggests using on top of a clay mask to draw out gunk from pores. (It’s almost like the steaming step of a real facial.) Then I moved on to Hot + Massage Mode, a light vibration that Vargas says helps stimulate lymphatic drainage. Next, I washed…

For Fresh Underarms I actually sweat less with pit hair (I feel like it wicks away perspiration), but I still wear deo. This spray feels more comfortable on long hair than a stick, plus no residue! Degree Advanced Protection Antiperspirant Deodorant Dry Spray, $6, target.com For Soft Strands This grapeseed and jojoba body-hair oil is safe for application all over; I apply it on my legs and pits post-shower. It softens the hair, absorbs quickly, and smells amazing. Fur Fur Oil, $46, furyou.com For Quick Clips I use a tiny pair of scissors to trim hairs around my body that get super long, and to keep my pubic hair from getting uncomf. Otherwise, the volume makes me feel like an out-of-control Chia Pet. Diane Daisy/Clean-Cut 5-inch Shear, $8, ulta.com…

I’m the daughter of Taiwanese immigrants, and there wasn’t much emphasis placed on extracurriculars or sports in my family when I was growing up—just education. So when I started running in college, I didn’t have any context for what it was or could be. But the more I ran, the more I enjoyed it. And eventually, I transitioned into races, where my view of running shifted from an individual mindset to an opportunity to build community. However, I also started to get familiar with the feeling of showing up at a run group or a retreat and being the “only lonely” in multiple ways—the only Asian American, the only mom, or the only one at my pace. That’s part of the reason I created @Diversewerun, first a hashtag and now…

ROCK ’N’ ROLL RUNNING VR CLUB Sync your tracker to this app to earn points you can redeem for legit gear, then race every weekend (5-K, 10-K, and half marathon distances) if ya want. Free, run rocknrollvr.com DAYLIGHT SAVINGS VIRTUAL RACE Run anything from a 5-K up to a marathon November 1–15, and a personal coach will answer training questions and send encouraging “signs” via text. $35, active.com SAN FRANCISCO 5K+ You’ll miss the Golden Gate Bridge, but not those gnarly SF hills. Speed through a 5-K, 10-K, half, full, or ultra, then submit your results by November 15. Low on mojo? Sign up for the event’s fundraiser at registration to benefit the city’s climate-change efforts. From $62, thesfmarathon.com…

If you’re part of a queer or lesbian couple and want to have a baby, you might think that a lack of uh… little swimmers would be the main holdup when it comes to getting pregnant. The good news: There are ways around that, like intrauterine insemination (IUI) or in vitro fertilization (IVF) with donor sperm. The bad news: Queer couples conceiving in those ways are commonly advised to undergo a slew of fertility tests and procedures that experts say they might not actually need. “A fertility clinic is often a first stop for questions about IUI for queer women, but research shows it can result in aggressive timelines and invasive treatments,” says Amanda Roth, PhD, an assistant professor of philosophy and women’s studies at SUNY Geneseo, who herself experienced…

READY, SET, PREP REMEMBER TO RINSE Some grains require a quick water bath to ditch any impurities. Farro, quinoa, and some rices should be rinsed pre-cook. It’s well worth it, promise. TAKE A HEAT BREAK Rice cookers can make fab grains. Whether you want fluffy rice or tender millet, this multitasker wows (so you can do double duty while it handles the work). CHILL OUT Cool your cooked grains in record time by spreading them out on a baking sheet. The added surface area means each grain gets extra air time. FREEZE RIGHT Store cooked grains in reusable bags—put a thin layer in each—in the freezer. This makes defrosting fast. Ready to reheat? Nuke a scoop for a minute or two. MIX AND MATCH Don’t make just one grain. Whip…

I bet the majority of your convos lately with your partner, friends, or coworkers have zeroed in on the negative (stressful politics… how sick of video meetings you are…people who wear their mask under their nose…). I won’t deny that it can feel satisfying to talk smack, and it can be a bonding mechanism within a group. But the reality is, the cathartic effect is temporary—and bottomless venting wears you down. Think about it: As you unload, you revisit negative experiences, putting yourself in a stressed-out, cortisol-flooded state. Enter bummer mode regularly and a physiological shift happens: You rewire your brain to continue that behavior, where you endlessly think from a pessimistic mindset—causing yet more issues that can impact everything from productivity to sleep. But, to be clear, you don’t…

1 Make it clear it’s about you, not them. Jackson advises saying something like, “Yes, I might not be part of a family gathering this year, but I need you to understand this is not because I want to break tradition.” 2 Anticipate pushback. “When you set a boundary and stick to it, there may be discord, but it won’t last forever,” says Jackson. Expect to talk through your decision more than once; when you’re tired of rehashing it, say, “I’m no longer going to have this conversation; my mind is not going to change.” 3 Have an accountability buddy. Remember gym buddies? Like that. “It’s good to have someone to hold you accountable,” says Jackson. “You need added support or you might waver and go back on your word.”…

Thefeelingyouget… Wynnm My current fave background music for writing and editing: a tiny bit sad, and oh so pretty. Light of Love Florence + the Machine Whether running at dawn or pumping myself up for a prez, this hits home. Powerful and raw. Beige Yoke Lore “I want you in the morning, before you go performing…” he sings. Ugh, love. Also! Last concert I went to pre-pandemic. Yoga Janelle Monáe + Jidenna There are some seriously sexy vibes happening with this one. Ideal for before a night out. (Remember those?!) Don’t Wanna HAIM This sister trio—who deliver the ultimate dance bops—have long been a playlist staple.…

1 Triple-check your registration. Peep your voter status a month before, a week before, and the morning of Election Day to make sure you’re ready. It’s super simple at vote.org/am-i-registered-to-vote. 2 Bring a photo ID. Even if your state doesn’t require identification, experts say to keep yours on hand (if you have one) just in case. 3 Pack your patience. The pressure is real on poll workers this year. If something’s wrong with your registration, be as kind as possible when asking them to call the front office to figure it out. 4 Know your provisional-ballot rights. These ballots (available in most states) ensure you’re not excluded from voting due to any number of errors with your registration. After casting yours, ask the poll workers for info on how to…

SOME KIDS WANT TO GROW UP TO BE TEACHERS, OR LAWYERS, OR ARTISTS. From the time I was 4 years old, my life goal was to navigate the world as a lady. But I didn’t know how I’d achieve that, because I was born biologically male. I grew up outside of Detroit, and people were confused by me. I spent my younger years feeling misunderstood and dismissed. As an adult, I was sexually assaulted by a police officer. The trauma of it still sits with me today; it’s what spurred me to get involved with advocacy work. I’ve also faced discrimination within the health-care system. A few years ago, I was prescribed antibiotics. Although I have full coverage through my job, the pharmacist said my insurer refused to pay for…

I’m four months into reclaiming my health, but the journey has not been a straight line. Case in point: An injury set me back just as I was hitting my stride. I recently found out I had bursitis in my heel, which is painful. (Sorta feels like your foot is on fire—not fun.) At the time, I was running two or three times a week, working my way up to three miles consistently. The injury started to derail my progress, so at first, I resisted slowing down and kept pushing through it. Eventually, my jogging slowed to a trot, then a labored walk. Facing the reality of the situation was incredibly hard for a control freak like me. I was deflated and stopped working out for a few weeks after…

If you’re tryin’ to live that #ZeroWaste life, you’ll lurve Olyxir tea strips (from $12, olyxir.com), designed to perk ya up without the trash. Meaning, yep, these babies dissolve riiight in your mug. Two more benefits: (1) They pack a ton of antioxidants (thx, organic olive leaf extracts), and (2) those same antioxidants have been shown to gradually increase energy without a crash, so there’s no need for caffeine. To prep your cup, pour 8 ounces of hot or cold water, drop the strip in, stir until the powder completely dissolves, then drink up. The original tastes like unsweetened black tea, but you can also opt for ginger peach or honey lemon rose, a WH fave.…

Courtney, 28, a Utah-based designer, always wanted to live in Austin (the food! the lake! the sun!). But it wasn’t until recently that she made it happen. “My company was remote because of the pandemic, and our team worked really well together from a distance, so I was able to get the green light from my boss.” Others were driven by people: Stacey, a 51-year-old mom in Seattle, packed up her home near the mountains with her husband and son to be closer to family in Kansas. They’re right on trend: About one in five Americans say they’ve moved because of COVID-19 or know someone who has. If you’re considering joining the club, read on for advice from Sara Graham, author of How to Make Big Moves: Relocate Without Losing…

1. Pit Protector “If other natural deodorants are too stiff or crusty for you, give this one a go. The serum-esque formula uses shikimic, mandelic, and lactic acids to help fight bacteria—the stink culprit—and exfoliate your underarms. —Chelsea Traber Burns, senior beauty editor Kosas Chemistry Deodorant, $15, kosas.com 2. Fresh Tips “When nail salons closed, I started leaning into press-ons. I love the durability and realistic finish of these—and having everything you need in the kit, including both glue and gel adhesive tabs, so you can decide how long you want to wear them.” —Kristina Rodulfo, beauty director Facile Lime Yours pressons, $17, facile-nails.com 3. Barrier Buddy “I can get overzealous with trying new gadgets, which makes my skin sting. This creamy, comforting moisturizer comes to the rescue to heal any redness.”…

Running outside is one of the few forms of exercise that’s not just surviving but thriving in the pandemic. If it feels as if a lot more people are lacing up running shoes right now, you’re not wrong. It’s currently the top-selling sneaker category, with brands that cater to the sport seeing serious spikes in sales: Hoka One One’s were up 75 percent, and On Running’s have doubled compared with earlier this year. But aside from still requiring a good pair of kicks, running, like so much else, looks very different in 2020. For starters, IRL races aren’t happening—though some smart folks have found ways to engage in friendly competition virtually. And even more brilliant minds are working out what it really takes to run safely in a world where…

ON LEVEL-SETTING HER GOALS “I want to be a better athlete both physically and mentally. All of us—runners or not—are impacted by what’s going on. It’s hard to accept that I can’t simply train more to get through it. That’s why I’ve been actively working on my patience and learning to enjoy and appreciate the slower moments too.” ON CREATING HER OWN SAFE PLACE “As soon as our nation began protesting the incidents of police brutality, I started protesting with other HOKA Aggie community members—my running club—almost daily. That was an incredible experience, but it was extremely taxing. At times it was traumatic, and I wasn’t allowing my body or brain to recover. So for the past couple of months, I’ve looked at myself more as a human being than…

I did my first prayer run for missing and murdered Indigenous Womxn and girls during the Boston Marathon in 2019. This is a huge deal to me because every Indigenous person I know has a relative that’s been either murdered or missing for years or decades—or knows somebody who does So at the beginning of each mile of the marathon, I said one of their names out loud, including my cousin’s: Britney Tiger, who was reported missing in February 2018 and whose body was found a month later 15 miles from her house in Oklahoma. I prayed for them, their families, our communities, and the next generations. And I continued to do that for the rest of 2019 every time I ran a mile—I said 106 prayers in all. This…

You’ve probably put off your annual physical, considering, you know, the times. Maybe you were Ms. Sleep Hygiene pre-COVID, and now you’re on a kids-climbing-in-bed grind. But could a missed consult or bedtime become a missed diagnosis? “It’s a concern in the medical community that people are falling behind with positive health behaviors and preventive care, and delaying care when they really need it,” says Jane Zhu, MD, a primary care physician and assistant professor at Oregon Health and Science University. Not being dramatic here: The rates of women heading in for mammograms and Pap smears dropped 87 and 83 percent, respectively, between February and April 2020, per a report from the IQVIA Institute for Human Data Science. And there were an estimated 80,000 missed cancer diagnoses between March and…

Tap one of these fast flavor (and nutrition) boosters when you want to be a little extra: 1. Steep ground beans with a vanilla pod for floral notes. 2. Sprinkle in a spoonful of unsweetened cocoa before topping with hot coffee. 3. Try fancy alt-milk cubes—pour almond milk in ice trays, dust with cinnamon, then freeze—to keep brew cold without watering it down. 62% of Americans drink coffee daily. Among those devotees, the average consumption is three cups (!) per day. Source: National Coffee Association Instant’s (Cool) Comeback Small-batch coffee companies are upgrading this once-bland buy so you can sip on the go—or really, whenever you need a fix. Steeped California Blend, Medium Roast These servings look exactly like tea bags (wild!) but serve up a nutty brew. $15, steepedcoffee.com…

Trauma has a way of sneaking up on you. I learned that the hard way these past few months, unable to spend time with the people I love most and feeling… hopeless. I would continuously Google sad current events and land on articles and social posts about getting through a crisis. But somewhere down an Internet rabbit hole came a welcome surprise: I found a positive aspect of getting through traumatic events known as PTG, or post-traumatic growth. Coined by psychologists in the mid-1990s, the term represents the change that can occur both during and after a life crisis. PTG isn’t a diagnosis, but rather a theory that people who go through adversity often experience major personal development as a result. (Here for that!) It’s frequently confused with resiliency, says…

Let’s take a sec to rewind the clock 365 days. Now, task your 2019 self (hello, sweet, naive friend) with determining the risk of the following: running a turkey trot; flying to Europe; preparing your 7-year-old for her first sleepover.… Your risk tolerance for any of these is based on how you weigh their pros and cons, says Baruch Fischhoff, PhD, a professor at Carnegie Mellon University. Last year, the benefits of exploring Paris may have outweighed any fears you had about flying. But this year? Ohhh, this year. In 2020, the novel coronavirus pandemic has forced us to rethink the most mundane tasks. (Will grocery shopping ever be the same?!) It’s extra confusing if your MD, town council, and governor are all saying different things. Inconsistent info makes it…

“PEOPLE CONNECT OVER PAIN.”—BECKY G, LATIN-POP SINGER When Latin-pop singer Becky G (a.k.a. Rebecca Gomez) shot the video for her song “My Man” at home, she never intended to make what she calls a legitimate music video. Instead, she says shots of herself and her boyfriend, pro soccer player Sebastian Llet-get, playing Twister and cuddling in a backyard tepee, are “what I consider a blog of a day in the life of quarantine with Seb and Becky: the fun days…because there were some not-so-fun days as well.” In 2019, Becky detailed her struggles with anxiety on Instagram. And although she says therapy changed her life and running is a great way to release energy (“I have so much of it”), quarantine has really put her coping mechanisms to the test.…

1. DON’T UNDERESTIMATE VIDEO Experts confirm it’s the next best thing (so shake off the Zoom fatigue!). How we absorb another person’s body language and voice plays a huge role in how supported we feel, no matter what the person is saying. That’s why seeing people—even via camera—is so clutch. On a scale from sensory starvation to total connectivity (the latter being a 10), Dr. Shah puts it this way: “In-person is 10 out of 10, video will be 7 or 8 out of 10, and phone will be 5 out of 10.” And remember, touch is only one of the senses. Leaning into the others—like sight and sound—when touch is out of the question is a smart idea too. Eye-to-eye contact, for example, still releases dopamine and oxytocin, notes…

DON’T GET ME WRONG, I LOVE MY NATURAL CURLS. But they can be a bit of a hindrance when it comes to working out. I’ve seen my wash-and-gos transform into wash-and-nos after a good sweat sesh, usually leaving my scalp dry and coils less defined. Sometimes, admittedly, I skip exercising altogether to preserve a fresh twist-out or a recently blow-dried ’do. Before you judge, this dilemma extends far beyond vanity for many Black women. It’s also about ingrained societal pressure to groom our hair to a point of “acceptability” and explain our hairstyles and practices in the workplace, among friends, and—yes—in the gym. Both were reported by Black women as barriers to physical activity (along with time and money spent on hair!) in research in Frontiers in Public Health. Lately,…

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…

IN JUNE 2020, the Georgia primary election became synonymous with “voter suppression” due to reports of hours-long lines and absentee ballots that went MIA. But the meaning behind the headlines—and the toll it can take on people just trying to go about their lives (already amid a pandemic)—can be hard to wrap your head around if you’ve never experienced voter suppression yourself. “People don’t realize how many little pieces make up the voting process,” says Myrna Pérez, director of voting rights and elections at the Brennan Center for Justice. “There’s a lot resting on very few things going wrong.” For example, all it takes is a few strokes of a computer keyboard to purge thousands from voter rolls—and you won’t even know it happened until Election Day. Um, yikes! But…

REMEMBER: Local and state elections matter too. And one woman is using her sporty past to fuel her current battle in this realm. Brynne Kennedy hit elite status as a gymnast at the age of 12 (!) and went on to compete in college. Now, she’s running for Congress in California after leaving her tech job. She knows that hard work can transform into something powerful. “I’m fueled by the same notion of putting my heart and soul into it like I did as an athlete,” she says. Two of her biggest takeaways: DON’T DISCOUNT WHAT YOU LEARN WHEN YOU’RE YOUNG “My parents got divorced when I was 15, then my dad got sick with cancer and later passed away, and my mom was diagnosed with a rare form of…

Fresh-Air Feels The past few months spent inside have been a mixed bag of emotions, many of them—let’s be honest—unpleasant ones: stress, loneliness, frustration, the list goes on. Even pre-pandemic, Americans, on average, spent nearly 22 hours a day indoors, per a YouGov study. While extra isolation is a big part of slowing the spread of COVID-19 (we know, we know), it may also lead to nature-deficit disorder—a nonmedical term that suggests less time in the green can promote anxiety and compromise focus. This is based on a body of research showing that being outdoors is hella healthy, reducing high blood pressure and depression and increasing our sense of calm and purpose. Just two hours of nature a week are enough for you to reap the benefits, says a Scientific…

PRODUCE PEOPLE AND PREGNANT MAMAS, REJOICE! It’s possible to enjoy a salmon-ish snack without—well—actual sea creatures. Here’s proof. Heat oven to 475°F and line a medium baking dish with parchment paper. Coat the bottom with a ¼-inch layer of sea salt, then place 4 whole carrots in the dish and sprinkle with more salt. (Don’t worry, you won’t be eating all this salt.) Roast carrots until easily pierced with a fork but not mushy (timing will depend on the size and freshness of your carrots), 40 to 90 minutes. Meanwhile, make the marinade: In a shallow dish or small bowl, combine 3 Tbsp extra-virgin olive oil, 2 Tbsp fresh lemon juice, 1 Tbsp rice vinegar, ½ tsp smoked paprika, and several grinds of freshly ground black pepper. Remove carrots from…

Yes, Juno is lucky to have you, but you may be even luckier to have her, says research in the Journal of Happiness Studies. For the study, more than 100 dog owners kept a 21-day diary about their relationship with their furry friends (cayute, no?), and the more attention everyone gave their canines—offering treats and toys, petting and bathing them—the less stressed out they (pups *and* people) were. The theory: Bonding with your fuzzball can raise your levels of the happy hormone, oxytocin, and having a pal to care for can provide a sense of purpose. And it’s never too late to level up your doggie love: Truly focus on your little one when you play, which means phone down! This will rev those feel-good brain chemicals even more, says…

Even though Sheila Farhang, MD, a dermatologist in Tucson, has the usual lineup of skin checks and condition appointments on her cal, she also takes time for Instagram. Why? To spread “evidence-based skin health and beauty info,” she says, adding that she often sees patients with problems from DIY treatments they saw online. Take a scroll through Dr. Farhang’s feed and you’ll find her listing the pros and cons of ingredients like apple cider vinegar and sharing her fave over-the-counter acne fixes. While it may not be exactly what she learned in medical school, Dr. Farhang believes that posting legit info can help those who aren’t able to see a derm on the reg. Where else is she sharing that insider knowledge? On WH’s Derm Diaries series at WomensHealthMag.com, where…

Before every middle school dance, I used to perform a full-body hair-removal ritual. I took my razor to everything: big toes, belly, nipples, you name it. I’d pluck my eyebrows, and then, as I carefully applied Victoria’s Secret Pure Seduction lotion all over my hairless body, I’d let a creamy white depilatory sit above my lip and dissolve my mustache. I’d leave it on way too long—the recommended 10 minutes was never enough to fry my stubborn dark hairs—and give myself minor chemical burns around my mouth. The redness was embarrassing, but I could cover it with some thick foundation. Anything was better than people knowing I had hair above my lip. Hiding my body hair was…exhausting. But I did it because I’d learned from a young age that body…

! BEST PRACTICES Safety is always a factor for female runners (and the initial reason WH combined forces with Runner’s World to launch the Runners Alliance), but that goes double when you’re training solo, as many women are these days. Stay vigilant with these tactics from Julie Morrill, a run-safety and self-defense specialist. RESEARCH THE ROUTE…AND NOT JUST FOR THE BEST SPOTS TO TAKE ACTION SELFIES. Ask yourself: “Where are some areas I might feel uncomfortable, and what would be the escape routes?” This could be remote stretches of road or parts of the path that have blind spots. Having a plan in mind can make you more confident should the need arise in real time to hightail it out of there ASAP. PRACTICE BEING PRESENT WITH YOUR FORM. Staying…

REFRAME YOUR IDEA OF A GOOD DAY I keep a journal that helps me put progress into perspective. I wake up, run, then write down how I felt. When I look at it at the end of the week, I can see that, overall, I’m making progress. FIND FRESH WAYS TO MOVE When I don’t feel like running, I get creative. I’ve been jumping rope, swimming, walking, and doing core work. Exercising where the only thing I’m focused on is moving (not beating records!) is beneficial. SEEK INSPO IN NEW PLACES I’m a contributor to RUNGRL, a virtual platform for Black women who are into distance running. Finding this community has been incredible; just knowing I’m not alone…game changer.…

About a year ago, I had an a-ha moment that totally shifted my perspective on exercising. That sounds a wee bit extra, I know, but after years of working hard at the gym, I started to feel I wasn’t playing hard enough (read: having enough fun) to balance out all the effort I was putting in. I just felt… burned out, TBH, and uninspired by my regular routine. Can you relate? So I began thinking about the last time getting sweaty felt carefree, and my mind quickly cued up images of me playing sports—shooting hoops, running relays, spiking volleyballs. From there, it went to the endless hours I’d spent outside as a kid jumping rope, roller-skating, riding my bike, and climbing trees. (Yes, I had to dig deep!) All those…

1. Make a date with your state. Living will and durable power of attorney paperwork varies by state. (Some jurisdictions mash the two into one form.) Your state’s bar association website often has the proper fill-in-the-blank document. You’ll have to make it official, and signing requirements differ too—you may need a witness, a notary, or both. 2. Have The Talk. Appoint an agent who will “show up” for you, says Ballenger Floyd, whether it’s a parent, sibling, or friend. Make sure they know they’ve been chosen, and have a chat about your wishes. If you don’t appoint someone, a physician will consult your “next of kin,” whom you may or may not want making decisions for you. 3. Spread the news. These documents are only as powerful as they are…

If you’ve been in a love affair with your mug since March, we don’t blame you. (In fact, we’re right there with you!) As we spent more time at home—and dealt with new worries—the lure and comfort of a delish cuppa reached essential status. Specialty coffee sales skyrocketed, including a 109 percent increase in subscription buys (read: beans on your doorstep) during shelter-in-place. We’ve got plenty of perk-up pointers, ahead.… Filter Coffee Ratio is key when making classic drip. To ensure an epic cup every morning, stick to one part coffee to sixteen parts water. What this means: Add 2 tablespoons of COFFEE for every 6 ounces of WATER to your coffee maker. French Press Again, for every 2 tablespoons of COFFEE, use 6 ounces of WATER. The water temp…

FOOD IN A FLASH Sautéed Chickpeas and Spaghetti Squash TOTAL: 20 MIN SERVES: 4 1 3-lb spaghetti squash1 small red onion, finely chopped¼ cup fresh lemon juice2 Tbsp olive oil, divided2 cloves garlic, finely chopped1 15.5-oz can chickpeas, rinsed½ tsp ground sumac1 cup flat-leaf parsley, chopped2 oz feta cheese, crumbled 1. Using a large serrated knife, halve spaghetti squash lengthwise; discard seeds. Place both halves cut-side down on a large piece of parchment paper and microwave on high until just tender, 9 to 11 minutes. Use a fork to shred squash strands, and transfer to a large bowl. 2. In a bowl, toss onion, lemon juice, and a pinch each salt and pepper. Heat 1 Tbsp oil and garlic in a large nonstick skillet on medium. Add chickpeas and sumac,…

YOUR RELATIONSHIPS ARE BETTER THAN EVER. This perk usually comes after you’ve sought help from family or friends. Reaching out helps normalize conversations around trauma, strengthen bonds, and open you up to new connections. YOU HAVE MORE APPRECIATION FOR LIFE. Some people will come out of their issue thinking, Why me? But if you notice your mindset has shifted to something more like, Lucky me to have lived at all, then you’re channeling PTG vibes. YOU’RE PSYCHED ABOUT NEW POSSIBILITIES. Maybe you’ve noticed an enticing career idea you never would have considered (think: motivational speaking) or discovered an expressive outlet (painting feels *so good*)—all signs point to growth.…

I received my second kidney transplant in 2018, and after that, I felt nothing could hold me back. I finally started to make plans again and was planning a trip to Portugal when the pandemic hit and everything came to a standstill. I heard that the immunocompromised and people with underlying health conditions, like myself, were more at risk, and I was scared. Luckily, I’ve become my own best advocate. During flu season, I’ve always said, “If you’re sick, please don’t be near me.” Now, if I’m going for a hike with a friend, they know they have to mask up and stay six feet away. I’ve learned to trust others while being vocal about my needs. (Useful skills!) When I was waiting to get my transplant and feeling hopeless,…

As a dancer, health coach, model, and Adidas Global Ambassador, Ally makes a living staying in motion—and it’s a blessing she tries never to take for granted since being struck by a car as a kid. Doctors said she wouldn’t run again—let alone become an athlete—because of a broken femur. But Ally prayed and persevered, and after months of physical therapy, she was not only running around but started dancing too. “I fell in love with moving my body,” she says. In college, she enrolled in the prestigious Ailey School in New York, later touring with various ballet companies and performing as a Knicks City Dancer. Four years ago, she added “Peloton instructor” to her lengthy résumé. Today, Ally uses her multiple platforms (including the community she founded, Love Squad,…