Innholdsfortegnelse for December 2020 i Women's Health

EDITOR-IN-CHIEF Last night, I took a one-mile walk at dusk with my husband, Matt, through our Brooklyn neighborhood. @lizplosser It’s a ritual we started in March, during the early days of lockdown, as a way to transition from “office life” to “relax time,” since we were working out of our apartment while simultaneously managing remote/virtual school for our three young children. In other words: OMG, things were crazy. But soon, that evening walk became so much more than a line in the sand. Even though Matt and I sit only a few feet from one another, we can go the entire workday without ever actually chatting. Plus, after hearing bits and pieces of each other’s calls, the evening stroll is an opportunity for us to connect the dots. We have…

Start Running Again (or for the First Time!) If there’s one thing we know about powering forward when your motivation is…dwindling, it’s this: Setting a new goal changes everything. And if you’re determined to make running part of your routine this winter, this four-week plan by Jes Woods, a Nike Run Club coach, is absolutely perfect for newbies. You Got This! The beauty of this plan is that each week brings a new benefit: Week one is all about getting out there and having fun, week two focuses on getting stronger, week three works on speed, and week four targets your stamina. By the end of the month, you’ll be a better runner, promise.…

I stumbled across my first egg muffin recipe after starting my first full-time job as WH’s social media editor (thanks, Pinterest!). Sick of scarfing down the same protein bar every morning, and in need of an easy meal that still felt like real food, I bought a large muffin tin and decided to give mini frittatas a try. Five years later, I now know this to be true: With just an oven, a muffin tin, and 20 minutes, you can transform a bunch of eggs and whatever food you have in your fridge into perfectly preportioned grab-and-go eats that are as full of flavor as they are of nutrients. Eggs alone pack iodine, which regulates hormones, and biotin (hello, energy!), plus a decent pop of protein, says nutritionist Maya Feller,…

“I like to say that being raised by an Eastern European mother would make anyone a morning person. I’m typically up by 6 a.m., and I’m not one to lie in bed—I get up and change into my exercise clothes. I have nine pairs of the same outfit: black leggings and a black quarter zip-up top. I eat the exact same breakfast every day too. I don’t like making decisions in the morning! It’s an egg and cheese on an English muffin, with truly so much sriracha dumped on it that I don’t know what the breakfast sandwich itself tastes like. I down a cup of instant coffee, then head out for a 30-mile bike ride, up and down the West Side Highway and into Central Park. Cycling isn’t often…

1. Fresh Fragrance “This dreamy swirl of centifolia rose, jasmine, ylang-ylang, and tuberose makes you feel like you’re strolling in a garden, even in the thick of winter. Plus, it looks gorgeous on a vanity.” —Kristina Rodulfo, beauty director 2. Pretty Polish “I’ve tried every nail polish, and none is as beautiful and chip-resistant—yes, even through a weight training sesh—as this one. And with the gold top, you might mistake it for a chic tree ornament. Festive much?” —KR 3. Glow Dust “Instead of an over-the-top disco ball effect, this highlighter mimics post-sweat glimmer.” —Chelsea Traber Burns, senior beauty editor 4. Real Reflection “It’s the go-to mirror brand for influencers and celebs, but the full-size versions can set you back $200. This one is a fraction of the price and…

Fitbit Sense The skin sensors and heart-rate monitor on this new piece of arm candy show you when you’re in the right zone to crush your cardio. $330, fitbit.com Whoop Strap 3.0 On top of tracking your recovery, it now shows you how stress…and that extra glass of wine…*really* affect your bod. From $30/month, whoop.com Apple Fitness+ The only workout platform built for the Apple Watch prides itself on giving spot-on recs for new class styles based on your go-to routine. $10/month, apple.com Housework “Pilates moves get a high-energy makeover set to the beat of house music that never leaves me bored.” —Amanda Woerner, executive digital editor; $25/month, houseworkapp.com Bose Sport Earbuds Music to our ears: These wireless headphones are virtually budge-proof, so they won’t pop out during headstands or…

Track your B’s. Bevvies and bathroom trips, that is. Keep a log (like in the notes app on your phone) of your drink intake day to day—water, tea, you name it—and every time you go to the bathroom. This way, you (and your health care provider!) can spot patterns and rule out excessive hydration as an issue. Uncouple from coffee and bubbles. Caffeine and acidic drinks like alcohol can bother the bladder, causing it to contract involuntarily or empty more frequently, says Grace Chen, MD, an associate professor of female pelvic medicine and reconstructive surgery at Johns Hopkins University School of Medicine. And many women report that carbonated beverages spur spasms, so it’s worth keeping tabs on seltzer consumption too. How well women handle these irritants varies, so you may…

Let this sink in for a minute: This year alone, roughly 700 women across the United States will die from pregnancy or childbirth-related problems—and thousands more will experience serious complications. There are also shocking racial disparities in the numbers. Black women are at least three times likelier to die during pregnancy or childbirth, or in the first year afterward, compared with white or Hispanic women. The data and the stories are overwhelming. But here’s a glimmer of hope: An estimated 60 percent of these deaths are preventable, according to the Centers for Disease Control and Prevention (CDC). So it’s time to ask the Big Q: What are we doing to fix this? A lot, it turns out. Physicians, legislators, activists, birth workers, and patients themselves are all working to crush…

SUSTAINABLE STUNNER This sprayer (part of a kit) comes with various dissolvable soap tabs that will replace your gaggle of cleaning products. Blueland The Clean Suite, $83, blueland.com SOAP SERVER A sensor dispenses different amounts of soap (for little hands and grown-ups), keeping digits germ-free. Simplehuman Rechargeable Liquid Sensor Pump, $60, simplehuman.com BEST BRUSH The built-in dispenser means no fussing around with detergent bottles while doing the dishes, and the drip tray equals clean counters. OXO Palm Brush Storage Set, $10, oxo.com GRIME GETTER Fill with water and vinegar, add to your microwave, and turn on. After 5 mins, steam will help you wipe away all the stains. Angry-Mama Microwave Cleaner, $10, newmetrodesign.com CLEAN MACHINE This scrubber’s shape is optimal for hard-to-clean items, and its abrasive side—made from peach pits—nixes…

TEA DRINKER’S DELIGHT A lightning-fast boil, plus buttons that specify tea types, so each gulp is flavorful. Cuisinart Perfectemp Cordless Electric Kettle, $100, cuisinart.com WAFFLE WHIZ Irons can get messy, but this has a built-in moat to catch spills. Program the browning, too, to serve an epic b’fast for all. Breville The Smart Waffle Pro 4 Slice, $250, breville.com MIGHTY MUG Calling all slow sippers: This brilliant cup keeps your bev at a preset temp—designated by you—all a.m. No more old, cold drinks, #Bless. Ember Mug2, from $100, ember.com ADAPTABLE BLENDER The pitcher is great for pureeing large-batch bevs; the solo cup is portioned for you. A blend above the rest! NutriBullet Blender Combo, $140, nutribullet.com BEAN BOOSTER Lattes and capps deserve café-worthy foam, even at home. Whip dairy and…

Picture this: You’re home for the holidays, catching up with an old friend. She recently moved back to care for her parents and confides that she’s been feeling isolated and low. Like, lower than low. Navigating the conversation about mental health that’s likely to follow isn’t something many people are equipped to deal with. But you can be prepared if you learn a little emotional first aid. These skills are the basis of a (now free!) virtual course out of Johns Hopkins University that has seen a major uptick in participation during the pandemic. Nearly 170,000 people have taken the five-to-six-hour class on the website Coursera in the past six months alone. “This is a life skill. You’ll actually encounter more situations where you need psychological first aid compared with…

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 Lauren Kanski, CPT NASM-certified personal trainer, functional strength and conditioning specialist, and kettlebell skills specialist Sohee Lee, MS, CSCS Evidence-based fitness…

A Fresh Steep This winter’s new cozy bevy: coffee that brews like tea. Buzzy beans made by Golden Ratio ($15 for 7 bags, drinkgoldenratio.com) and women-founded brands Chamberlain Coffee ($20 for 10, chamberlaincoffee.com) and LOMLI ($22 for 10, lomlicoffee.com) create an unplugged morning moment, without the fuss. The grounds come in single-serve, compostable, tea bag–like sachets, so you just plop one into a mug of hot water and steep for 5 to 10 minutes. You can control the strength: Bathe the packet longer for a stronger cup, remove early for a lighter flavor, or immerse multiple bags overnight in the fridge for cold brew, then enjoy your favorite go-to energizing drink at home, on the trails, wherever! TECHNIQUE SCHOOL Kick Start If you wanna werk your biggest booty muscle without…

I’ve never had a regular period. It’s always arrived on its own schedule with little regard for mine. In fact, after I first joined Team Menstruation, my period went MIA for four months. Since then, I’ve regulated it using birth control pills, but when I switched to a nonhormonal form of contraception, it returned to its old ways. The one thing that arrives riiiight on cue every month? My panic that I might be pregnant (yes, even though I’m on birth control—what can I say?!). A few months ago, stress made my period even more erratic, which, of course, stressed me out even more. So I talked to my ob-gyn, who suggested I track my period; that way I could start to pick up on *my* normal and bring anything…

It’s just before noon and I’ve already washed my hands a handful (sorry, too easy) of times. Keep in mind that I’m working from home and I’ve gone outside only once, for a coffee and a quick walk in the park. In 2020, when excessively clean paws have become a necessary norm, hand care in general feels like a brave new world. If, like me, you’re a novice at truly taking care of your digits, here’s what you should know—about keeping hands healthy, but also about saving your skin, rescuing your mani, and more. (In other words, this isn’t just another handwashing guide, promise.) Scrub With Cool Water While there is a technique to getting handwashing right (I won’t bore you with the already-known “Happy Birthday” method), one thing you…

Hear me out: It’s a myth that facial hair grows back thicker when you shave it. I know this because I shave my peach fuzz monthly and have not yet turned into Chewbacca. The process is called dermaplaning, and it uses a single blade to slough away dead skin cells and fine hairs on your face. “It gives skin a smooth appearance and helps makeup go on better,” says Joyce Imahiyerobo-Ip, MD, owner of Vibrant Dermatology near Boston. “Because it’s a form of physical exfoliation, it will also make pores smaller.” Here’s why I’m a believer.… THE PROCESS I use one of Revlon’s Face Defuzzers ($5.49, revlon.com), which is not sharp at all—so you don’t need to worry about nicks. I start on the outsides of a clean face, where…

Bala Bars This super-cute pair of 3-lb weights is the perf sub for dumbbells when it comes to high-rep muscle endurance moves. $55, shopbala.com JaxJox Dumbbell-Connect The world’s first digital dumbbells can adjust their load (from 8 to 50 lbs) simply with the push of a button. Magic! $449, jaxjox.com Re*spin Full Body Resistance Loop “One loop just isn’t enough for this swirly tool that takes resistance to a fresh new level.” —Liz Plosser, editor-in-chief; $17, re-spin.shop Manduka GRP Adapt Yoga Mat Somehow our go-to mat makers created an even grippier one that’s also crazy absorbent for slip-free sweaty flows. $88, manduka.com Theragun Mini The gold standard of percussive massagers now comes in a compact, waaay less expensive model that’ll still pound out muscle tension like a pro. $199, theragun.com…

Thousands Chapter Helmet Here for the new noggin-shielding tech and rechargeable light. $135, explorethousands.com Apple Watch Series 6 “I use the Blood Oxygen app, exclusive to this model, to see how my body responds on hikes in higher altitudes.” —Jacqueline Andriakos, health director; $399, apple.com Black Diamond Access Spike Traction Device Strap these on your go-to trekkers and stick to the iciest terrain, no prob. $75, blackdiamondequipment.com Under Armour UA Sportsmask Finally! A face covering that sits away from your mouth so you’re not inhaling the material while you sweat (#Hooray). $30, underarmour.com BioLite HeadLamp 200 Having a hands-free light source is a godsend in the wild, and this one is both water-resistant and comes with a rechargeable battery. $45, bioliteenergy.com REI Co-op Swiftland Hydro Running Hydration Vest Its completely…

Go under the needle. Fun fact: Botox injections have the same effect on the bladder as they do on your face. “Botox calms the muscles,” says Dr. Kobashi. Chill out an overactive system with 10 to 15 injections per appointment (it’ll be quicker and less painful than it sounds, trust) and re-up every six months, which is pricey but typically covered by insurance. A second option? A form of ankle acupuncture called posterior tibial nerve stimulation (PTNS) stimulates the nerve controlling bladder function and has been shown to improve symptoms in 12 weeks (with one session a week), says Dr. Kobashi. Btw, most major insurance plans cover this too, when other treatments haven’t worked out for ya. Seal the deal. There’s a silicone rubber ring called a pessary (it looks…

ADDRESS THAT ELEPHANT Dr. Sutton had a pregnant patient who had a normal exam but needed reassurance. “She stopped me and said she’s been seeing maternal mortality news reports and was nervous about what’s going on with Black pregnant women,” she recalls. So, together, they talked through how to manage key risk factors. GET CAUGHT UP IN THE DETAILS Feeling “off”? Try to be as specific as possible: When did something change? What does it feel like? Context is super helpful—for example: “I was walking the dog, which usually doesn’t leave me winded, but I felt like I couldn’t catch my breath for hours.” This helps doctors quickly zero in on which tests to run. SEEK VERBAL CONFIRMATION Don’t be afraid to express a question or concern, and then ask…

ALL-IN-ONE ACCOLADES Ideal for novices and pros, this multicooker is a one-pot wonder. Chop, blend, stir, and also steam, simmer, and slow-cook. Thermomix TM6, $1,499, thermomix.com SUPER JUICER Squeeze the last drop out of your oranges, lemons, and limes with these easy-to-grip handles. So fresh! Chef’n FreshForce Citrus Juicer, $25, chefn.com FINEST AIR FRYER This one has six settings, including Dehydrate and Bake. (Hot tip: The basket is big enough to roast a whole chicken.) Instant Vortex Plus 6 Quart Air Fryer, $120, instantpot.com FAVE FAUCET Via a smart speaker or app, ask it to measure a refreshing cup of water, dispense H2O at various temps, and more. U by Moen Smart Faucet, from $662, moen.com CHOPPER CHAMP Top-notch blade performance aside, the built-in cord storage is a dream on…

It was the morning of my baby shower a year ago. I was eight months pregnant, standing in my bathroom and belaboring the issue in my head: How would I answer when people asked, “Aren’t you so excited?” The problem was, I wasn’t excited. Well, I was—sometimes. In fleeting moments, I was overcome with happiness and gratitude. But I was also terrified, confused, and—worse—terrified and confused about being terrified and confused. I was unsure about…everything. Had I unpacked this with a mental health pro at the time, they would have ID’d my feeling as the common, normal, yet wildly misunderstood state of ambivalence—a.k.a. having mixed emotions. Nope, not the same as indifference (or essentially feeling neutral). Ambivalence is the opposite: caring a lot, in the form of having strong sentiments…

Ask any person of color to tell you about their first experience with racism and chances are, they’ll remember it in detail. Mine was in kindergarten: A white boy told me he didn’t want to sit with me because I was Black. My initial reaction wasn’t just that he was incorrect (I’m a biracial Latina, half Peruvian and half white) but also confusion as to why being Black would be a bad thing. At that point, my parents had never talked to me about racism; it wasn’t until I brought it up as an adult that we got into it. That wasn’t easy either. Like most people who are BIPOC (Black, Indigenous, and/or a person of color), I’ve experienced racism, but my family gets defensive about it. Casting blame is…

For women who want explant surgery for BII, the main barrier is the price and lack of insurance coverage, says Zuckerman. As a result, many put the procedure on the back burner. “Too often, they get sicker, lose their jobs—sometimes their spouses—and getting explant surgery becomes increasingly impossible,” she says. Coverage for BII-related explantation is hard to come by since there isn’t an official diagnosis and it’s related to an elective cosmetic surgery, Zuckerman says; she estimates that something like 98 percent of insurers don’t accept BII symptoms as justification for coverage. Some will offer money if you have leaking silicone or back pain, but these can be hard—and expensive—to fully prove. Still, there are ways to find help. The National Center for Health Research provides online resources to help…

ACTRESS AND FITNESS EXPERT BROOKE BURKE The past two years have been transformative for Brooke. After 12 years together, the 49-year-old filed for divorce from husband David Charvet in 2018—and began a journey of self-discovery. “We are so committed to finding fulfillment through falling in love, marriage, and raising a family,” says Brooke, “but learning how to fall in love with yourself is very important too.” That’s why the mother of four, fitness app founder, and cancer survivor is focused on carving out time for herself—and using techniques like breathwork and meditation to dig deeper. “I like guided meditation,” she says. She’s also curated a number of Spotify playlists (with names like “Serenity” and “Meditation Affirmations”) for when she wants to zen out. “Some are instrumental; some have words. Music…

SAY HI TO KEESHA, WH’S COLUMNIST She’s sharing all as she reboots her well-being. This month: her solo excursion glow-up.… “Self-Love Doesn’t Just Appear; You Have to Really Work at It” As I continue to uncover ways to boost my health, I’m truly seeing how much the mental, emotional, and spiritual pieces are entwined. This process is either like an onion where you peel the layers back and get to the center, or like an artichoke where each piece reveals its own layers. (Maybe it’s both!) One of my goals is to practice more self-compassion and self-love. Although I have the words to describe why this kind of self-care is necessary, and I’ve read allll the tips, I don’t know how to actually practice it. I need to be taught.…

583 The estimated number of water bottles, in billions, that will be produced in 2021 Source: Statista If you’ve already swapped one-and-done water bottles for a Swell or Hydro Flask, there’s another way to make your workout more eco: Change your pants! To keep plastic out of landfills (where it sits for up to 450 years before breaking down—yep, 450), brands are transforming tossed bottles into leggings—and they’re just as comfortable as your fave pair. Read how the magic happens. Sources: Quang Dinh, cofounder of Girlfriend Collective; Jay Hertwig, SVP of sales and marketing at Unifi 1. Where it all begins: You toss a water bottle into a recycling bin—#Always. (Keep the cap on: It’s made of polyethylene that can be used for things like reusable bags.) 2. The bottle…

Anderson’s Go-Tos “Whether I am riding on the mountain or practicing yoga, Olay Body has my skin covered and protects it from the harshest of nature’s elements,” says Anderson. Olay Premium Body Washes use powerful ingredients to visibly improve skin while you shower. The Fresh Start Olay Cleansing & Nourishing Body Wash with Vitamin B3 Complex + Hyaluronic Acid locks in moisture to keep skin hydrated throughout the day without feeling heavy. The Glow-Getter Olay Cleansing & Brightening Body Wash with Vitamin B3 Complex + Vitamin C improves skin and fortifies its natural moisture barrier with vitamin C. The Full-Body Boost Olay Cleansing & Firming Body Wash with Vitamin B3 Complex + Collagen promotes elasticity for younger-looking, healthier skin. Take it from Olympic gold medalist, pro snowboarder Jamie Anderson—harsh weather…

“Happiness is your responsibility.” My mom always told me that happiness is your own responsibility, and I believe we can create better lives by being gentle with ourselves. So I don’t let my drive to be “great” at something get in the way of being “good enough” at it. I’m not necessarily the most confident in my own skin. I’m scared of liking myself only when I have makeup on—when I look “great.” I think it’s super important that we all stay closely related to who we are when we don’t get ready—when we have clean skin with sunscreen on and that’s it. That’s why I mostly post make-up-free pictures on my Instagram. If I’m sharing, that’s actually how I look at home. I lose precious time if I stop…

When I returned from a hike last November, my pants were soaked. It was a rainy day, so only I knew the truth: I had wet my pants. Fwiw, I’ve been potty-trained for 30-plus years, and I’m not a new mom. But I’ve had the “I have to pee right now” soggy sensation plenty of times during all sorts of physical activities. Still, it’s taken me over a year to admit my bladder problems, as the taboo topic doesn’t exactly come up in my group chats. Why the sudden confession: I stumbled across stats that reveal the prevalence of pelvic floor disorders like urinary incontinence (UI), with anywhere from 25 to 40 percent of women dealing with one in their lifetime. And active women may be at higher risk. More…

1 Engage and Release First, find the right muscles with this trick: “Think about stopping the flow of urine or mimicking a jellyfish,” says Nicks. After that, exhale and try to tighten. Then inhale, release, and think of opening back up and softening the muscles to fully relax them. Do 5 to 10 reps. 2 Go for Time Now the goal is to engage and hold each contraction for 5 to 10 seconds. Breathe throughout this pause period; you’re just trying to keep the vagina and anal muscles engaged. Relax, take a breath or two, and repeat for 5 to 10 of these longer reps. 3 Practice “Blinking” Engage and release your floor as quickly as you can for 20 reps. “Imagine picking up blueberries with your vagina and dropping…

PRECISION POWERHOUSE The sleek sous vide (a water bath simmers foods low and slow) aces eggs, medium-rare steaks, and more. Anova Precision Cooker Pro, $399, anovaculinary.com MARVELOUS MULTITASKER Roast a chicken or braise dinner all day in this gem that goes from oven to table. Le Creuset 7¼ qt Signature Round Dutch Oven, $400, lecreuset.com COOL CORER Pineapples, with their spiky skin and hard core, are tough to dive into. This makes light work of the fruit. Williams Sonoma Stainless-Steel Pineapple Slicer & Dicer, $25, williams-sonoma.com VERSATILE GRIDDLE Press a panini or whip up pancakes on this machine. When you’re done, pop the reversible plates into the dishwasher. Voilà! Cuisinart Griddler Five, $100, cuisinart.com BREAD WINNER Just load your ingredients and start—this quiet contraption will mix, knead, and bake a…

RIGHT WRAP Swap single-use plastic for an eco essential: Made of beeswax, it can be cut to size, used, then washed and given another go! Bee’s Wrap XXL Roll, $30, beeswrap.com SMART MEAT THERMOMETER Poke the thermo in your food and control doneness with the app. The result? Practically foolproof protein cooking. Meater+, $99, meater.com SUPREME SHARPENER Sharp knives mean smoother prep; this small but mighty tool offers pro-like edges and fits in any drawer. Wüsthof Universal Hand-Held Sharpener, $30, wusthof.com FUTURISTIC FRIDGE The interior cameras scan the shelves and notify you about anything you’re out of. Samsung 24 cu. ft. Family Hub 3-Door French Door Refrigerator, from $3,299, samsung.com NONSTICK MVP This silicone mat ensures food doesn’t stick around, and it cuts back on the need for added oils…

DON’T BE A PUSHER The instinct to remind someone that “everything will be okay!” typically comes from a self-focused place (you are uncomfortable or worried you’ll say the wrong thing). So just be curious, says Bellenbaum. You might not be able to fix their situation, but you can show interest and ask questions. (“Can you tell me more?” and “What’s the hardest part?”) LISTEN FIRST, SHARE LATER Going straight to “I know exactly how you feel” can minimize someone’s pain. Try: “I can’t pretend to know what you’re going through, but I felt a similar way when [fill-in-the-blank] happened.” Nuances in language make a difference in how heard the other person feels. SIMPLY ACKNOWLEDGE At a loss for words? Recognition (read: “I appreciate your letting me know what it’s been…