Innholdsfortegnelse for January/February 2021 i Women's Health

Here’s what I’ve learned about finding my voice and speaking authentically: It feels really freaking good, and it creates powerful connections with others. Call it manifesting, dreaming big, vision boarding, whatever your word for it—I hope 2021 is the year you speak your truth and watch it change everything. This will be a constant theme across WH’s channels in the new year (stay tuned for more details). And it’s a vibe our cover star, business mogul and TikTok abspiration Jessica Alba, embraces fully. (Soak up her awesome “you’ve got this” energy in “Earth Mama,” page 80.) There’s a ton of science that confirms that articulating your hopes and dreams—fitness-focused, professional aspirations, all of it—helps keep you accountable and improves your chances of crossing the finish line. On my Instagram, where…

Right On Time If your workouts are stuck in Struggle City, you may want to rethink your sched. Your body has circadian rhythms that regulate everything from energy to recovery, says Renske Lok, PhD, a Stanford postdoctoral fellow who focuses on the topic. And her most recent study shows that early evening (just after 5 p.m.) deserves waaay more credit in the workout department. By then, your body temp is primed for exercise, allowing you to perform at your peak, she says. Of course, everyone is different, so to figure out your optimal workout hour, try this quickie test: Do the same workout—say, a mile run— at two different times, with a rest day in between, and keep your other habits (food, coffee, sleep) the same, so you don’t skew…

The state of the world can feel like…a lot, and if it all has you frazzled, you’re not alone. Searches for signs and symptoms of a panic attack spiked 11 percent on Google in the first 58 days after COVID-19 was declared a national emergency in the U.S., and life today still isn’t exactly a tropical vacay. But how do you know if you’re experiencing a full-blown episode? Well, a panic attack often brings shortness of breath, a racing heart, tense muscles, sweating, and shaking. How to deal, at every phase: WHEN YOU FEEL ONE COMING ON Your trigger might be obvious (you’re afraid of heights and you’re standing on the roof), but in other cases (lack of sleep, stress), not so much. Either way, once you notice something’s off—for…

1. Clean Sweep “This moisturizing rosewater formula is gentle but removes stubborn grime like post-workout sweat.” —Kristina Rodulfo, beauty director Good (Skin) Days Prime Time Cleansing Toner, $18, sokoglam.com 2. Lip Love “I use this mask as a balm and layer it on throughout the day—it lasts for hours! The key ingredient is an extract from sea succulents, which amps up hydration.” —Chelsea Traber Burns, senior beauty editor Ilia Lip Wrap Hydrating Mask, $26, iliabeauty.com 3. Body Butter “Fact: Dry, flaky winter skin craves rich nourishment, and that’s what I get from this whipped lotion that makes me smell like a cup of hot cocoa.” —KR The London Grant Co. Cocoa & Jojoba Body Soufflé, $26, londongrant.com 4. Fresh Face “This exfoliator makes me actually look forward to washing my face. The biodegradable…

Squeezing in some strength training while out for a run, and sneaking a quick HIIT sesh at the park while your bundled-up kiddos play, are foolproof ways to combat the cold and keep your muscles loose. When it comes to resistance exercises, Mason recommends sticking with high reps of moves that use your body weight, like squats and pushups (even against a tree or bench). Aside from form, the number one thing to focus on is your breath, because shallow breathing is super common in the cold. To counteract that impulse, concentrate on inhaling and exhaling for four counts each. Bring air in through your nose and push it out via your mouth. That will keep you calm and supply the oxygen you need to power through. 40% How much…

Ahh, the healthy gut—one of those buzzy wellness phrases mentioned in convos about everything from tummy troubles to mysterious mood issues. That’s because experts now know that having more diverse bacteria is good—and transforming the gut (or microbiome, if we’re getting fancy) goes way beyond sipping kombucha and popping vitamins. A quick refresher: Your digestive system is home to millions of bacteria that live off what you eat, and each time they consume something, they release chemical byproducts that dictate how your body functions and feels. Not only can these bacteria impact your risk for digestive conditions like irritable bowel syndrome, but they can also affect sleep, metabolism, and your likelihood of developing anxiety and depression. Think of the microbiome as a lawn, with the bacteria as the plants, says…

In the early stages of the pandemic in May 2020, grocers reported a 73 percent (!) increase in orange sales compared with the previous year. One cause for the craze: citrus’s stellar rep for immune-boosting benefits (hello, vitamin C and antioxidants). No matter which kind you currently have in your crisper, you can put your haul to good use with these sweet and savory ideas. Spicy Chocolate-Dipped Clementines Dip clementine segments halfway up in melted BITTERSWEET CHOCOLATE, shaking off excess; transfer to a parchment-lined baking sheet. Sprinkle with a pinch each CAYENNE, GROUND CINNAMON, and FLAKED SALT. Refrigerate to set. Orange Cucumber Relish In a bowl, whisk together 2 Tbsp each LIME JUICE and OLIVE OIL, 1 Tbsp grated fresh GINGER, and 1 tsp HONEY; stir in 2 SCALLIONS and…

Most of us try to form new healthy habits right about…now. You know that New Year, New You vibe, the voice inside you whispering to get stronger, happier, [fill in your brand of badass here]. But let’s admit it: This time around, we’re all craving change in a big, big way. If you need a sign to rev you up, how’s this? No matter your goal, you’re living in ideal conditions for crushing a fresh routine. Not only does the classic January restart act as a zap of good juju to fuel your best intentions, but pandemic life can also give you an edge, says Wendy Wood, PhD, a professor of psychology and business at the University of Southern California and author of Good Habits, Bad Habits. (A silver lining…

When Camila Coelho launched her beauty line in August, she chose the name Elaluz (“she’s light” in her native Portuguese) as a nod to the idea that everyone possesses an inner glow that shines brightest when they’re confident. Appropriate, since she also tapped her own reserves last year to share a huge secret: She’s been living with epilepsy, a neurological disorder, for over two decades. She kept quiet for fear of stigma or bullying, but after building a public life and a community of nearly 9 million followers on Instagram, she realized her experience might resonate for others living with a chronic condition. When she opened up about her situation, she also revealed her biggest worry: that epilepsy will impact her ability to one day have a healthy baby. (Some…

SLOW. IT. DOWN. “I’ve always had a bad habit of working through meals—scarfing down lunch while attempting to type at the same time and, ultimately, feeling less satisfied with my food. So in 2021, I’m promising to take 10 minutes to close my laptop and focus on my meal, even when I think I’m too busy!” Lauren Del Turco, fitness and wellness editor COOK PROPER MEALS “I’m going to cook at home more, one or two times a month. I used to rely solely on restaurants and takeout… but it’s time for change. Like a real meal, not instant oatmeal.” Raymond Ho, design director START SMALL “I’m a huge planner, so when I couldn’t prep for anything—vacations, dinners, you name it—in 2020, I felt adrift. Next year I want to…

I’ve used the word abs to describe my core exactly two times in my life: as a 20something, when I regularly competed in triathlons, and the second time, at 41 years old, a few months into the lockdown, when I got super into swinging kettlebells. Notice that neither of the above involved crunches or situps. That’s one of the coolest things about KBs: They stealthily strengthen your core because the round, unevenly distributed weight forces you to recruit your abdominal muscles from liftoff. It’s true: Kettlebell training twice a week improved core strength by 70 percent, in a small but mighty American Council on Exercise study. Add in some basic moves like cleans and swings? Your bod is lit from head to toe. Not to mention, once you nail the…

400,000 people signed an animal-friendly pledge on Veganuary.com last year. NEWBIE MISTAKE Going cold turkey on turkey PRO FIX Okay, so the whole point of Veganuary is to go vegan for the month, but if you want to make a lasting lifestyle change, ease into it. For Week 1, reframe your plate to highlight veggies and plant-based sources of protein (tofu and tempeh) instead of meat. Week 2: Swap out dairy for the “milks” below. Week 3: When baking, trade eggs for flax eggs (Google how to make ’em) and enjoy tofu scrambles. Week 4: Go 100 percent veg, but allow yourself a weekend non-vegan treat. NEWBIE MISTAKE Eating allll the faux meat PRO FIX Baby vegans often seek refuge in the familiarity of fake meat (imposter turkey, soy hot…

Like an ex that still texts every holiday, cystic zits come around more often than I’d like. Blame stress, blame PMS…whatever the reason, big ol’ red zits have been extra clingy lately. One tool I now rely on for those SOS moments is a high-frequency wand—a professional facial staple I just introduced to my home arsenal. It has a glass attachment filled with argon gas that “emits a small electrical current that generates oxygen when applied to the skin,” says aesthetician Kerry Benjamin, founder of StackedSkincare. “This oxygen kills acnecausing bacteria within blemishes while reducing inflammation and redness.” So, impatient and unable to see my derm for my usual quickie solution (a cortisone shot), I put the wand to work on some beneath-the-surface pimples popping up. THE PROCESS I selected…

Winter is typically the season for trading in tracks and hikes for treadmills and hot yoga…but this year, more people than ever will likely brave the cold to enjoy their endorphins al fresco, if recent trends are any indication. Case in point: Fitbit analyzed data from thousands of women who wear its trackers and found double- (sometimes triple-) digit upticks in outdoor activities like hiking, skating, tennis, and jumping rope during the pandemic, compared with 2019. To that we say: Right. On! Weren’t planning to keep up that outdoor sweat life this season? Maybe these very cool (and seriously science-backed) perks will change your mind: Cold exposure is a stress the body adapts to, and the benefits include less muscle damage, improved metabolism, and lower total-body inflammation, says exercise physiologist…

It’s high time to be a *smidge* braggy about all you’re doing for your immune system. You’re proud of your social distancing efforts, staying up to date on your flu shot, clocking eight hours of sleep, and eating your veggies to maintain that near-bulletproof disease defense. The positive emphasis on sickness prevention, though, comes with a slew of immune-boosting fads. Case in point: the downright obsession with elderberry. The fruit comes from the black elder tree, which is typically found in Europe, North America, Asia, and northern Africa and historically has been used in folk medicine to treat colds and flu. Now it’s being touted as an all-around health enhancer packed with antioxidants and nutrients. There’s no shortage of elderberry products out there—you’ll find gummies, capsules, syrups, and lozenges. So,…

PLAIN POWER Your new go-to cup to pair with berries or blend into smoothies is thick and creamy, with just enough tang. Wallaby Organic Aussie Greek Lowfat Plain STAR SIPPER Lose the spoon: This sweet bev spiked with ripe blackberries is a snack you can slug back. Forager Project Drinkable Cashewmilk Yogurt in Blackberry BEST BITE Chopped fruit and nuts give this silky skyr—an ultrarich Icelandic-style yogurt—top texture. Icelandic Provisions Fruit & Nuts in Apple Cinnamon with Almonds MORNING MAKER Would you like a wee boost with your breakfast? Noosa’s decadent cup, made with real java, reminds us of coffee ice cream. Noosa Blended in Coffee DAIRY-FREE DELIGHT Tropical flavor and a supersmooth coconut base mean our plantfueled pick tastes like an island treat. Oui by Yoplait Dairy Free in…

I’m no relationship expert… but I’ve been with the same guy for over a decade (love you, babe!). So, yeah, there have been some ups and downs. Year seven in particular was a bit of a dumpster fire, and we began to question whether we were heading in the same direction. Did he really want to move to New York from our much smaller town in Delaware? Or was that just my dream? And how did a job offer in Peru end up on the table? We’d already been long distance for four years at that point, and even though I didn’t truly want to be in a bicontinental relationship, I went with it because he convinced me we could make it work. We’d been linked for so long that…

Steer Your Sleep on a Better Path More time at home didn’t improve our dismal snooze stats (a third of us are sleep-deprived). In fact, the pandemic created a host of new bed issues. We’ve got hacks, from neuroscientist Claudia Aguirre, PhD, a WH advisor. 1. CONTROL YOUR TEMP When your body changes temperature quickly, it induces sleep progression (read: fast-forward to Drowsy Town). If you don’t have time for a nightly warm bath, try a cozy foot soak (aim for close to 98 degrees), then head to your cool bedroom (set in the high 60s). 2. ADD AROMATHERAPY “I spray my bed with lavender or rose,” says Aguirre. Repeat every night and, over time, the scent connects with your mind and makes it clear it’s time to wrap up…

teddy texture This just in: Cozy doesn’t mean basic. You’ll actually feel as good as you look when you put a plush coat over a comfy ’fit. BEAUTY TIP Yes, you can still have radiant, glowy skin, even in the winter. Use Glossier Futuredew ($24, glossier.com) to lock in moisture. shine bright To make out-of-this-world metallics a reality, mix with a brilliant sweatshirt for a balanced and down-toearth look. check mate Plaid proves once again that it’s the original pattern star. (Go for a thick material if you want style and substance.) abs alert There’s no such thing as too many layers, especially when they involve pillowy pink perfection and allover animal print. Sublime. pairing practice Newbie color blockers, use a coat like this one to inform which tones to…

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; kettlebell skills specialist Sohee Lee, MS, CSCS Evidence-based fitness coach…

BEST FOR NEWBIES HENKELION WEIGHTED VEST “This vest is easy to use—ideal for beginners. Start with either the 6- or the 8-pound model and wear it in small increments, like for a 10-minute run. Your body needs time to get used to it.” —Ariel Hoffman, NASM-certified master trainer, founder of Ariel Hoffman Wellness From $26, amazon.com BEST FOR CARDIO RUNMAX PRO “The Velcro around the torso will keep the vest in place while you move—even if you’re a fast runner—and the padded shoulders are a must for comfort during long workouts. I give it two big thumbs up for trail running.” — Brittany Watts, NASM-certified trainer at Performix House $45, amazon.com BEST FOR BODYWEIGHT WORK HYPERWEAR HYPER VEST FIT/PRO “I love to strap this one on for squats. It hugs…

Nécessaire The Deodorant A blend of mandelic and lactic acids combats stink, while absorbent minerals (silica, zinc, kaolin clay) keep ya dry. $20, necessaire.com Kinko Microbiomix Balancing Deodorant In addition to lactic acid, this deo has prebiotics to feed the nonodor- causing bacteria under your arms. $18, kinko.care Surface Deep Anti-Odorant Pads These deodorizing pads feature fruit-derived glycolic acid to prevent smell and probiotics to soothe any irritation. $20, amazon.com Magic Mineral? Baking sourdough isn’t the only way people are coping with these strange times; many are turning to magnesium to remedy stress, insomnia, and tension. The nutrient *is* important for relaxation. Okay, so… Should you take a supplement? Well, women need 310 to 320 milligrams of mag—which signals muscles to relax and helps keep your fight-or-flight mode from getting…

“My brain doesn’t work properly in the morning, so I get it together slowly. I wake up around 9 a.m. and check my family WhatsApp group—I have relatives all over the world, so I look at all the pictures of my nieces and nephews that came in overnight. Then, time for coffee. I started going out every morning for an Americano with milk and a pastry, like a chocolate croissant, which forces me to put on clothes and get some fresh air. Once I’m back home, and this is nerdy, but I love listening to The Brian Lehrer Show on WNYC. While that’s on, I check social media, read articles, and look at my to-do lists. Around 11, I usually eat some Greek yogurt or almonds to offset that pastry—otherwise,…

“Greatness is coming.” GET HER GLOW My dad always says, “Greatness is coming,” and now more than ever, that’s really been my mantra too. I repeat that to myself whenever I feel weak, because we need to be optimistic about the future. We have to believe good things are coming—and that we also deserve good things. There’s a lot I’m looking forward to! Being an Asian-American woman, I’ve always looked at the mainstream skin-care ads and wondered why I never saw an Asian face. Representation in the film and television industry is something I talk about often—we must do better. And I’m just now starting to see a real change. The scripts I’ve been reading aren’t for a token Asian character. They are more diverse, and not just to fill…

BRING THE HEAT AT HOME Don’t wait until you’re outside to warm up. The key is to elevate your core temp before you hit the cold air. Concentrate on your glutes, calves, and ankles with dynamic stretches like lunges and calf raises. FOCUS ON YOUR FEET The parts of your bod farthest from your heart are the first to get cold, so before slipping on sneaks, roll your feet over a ball (think: tennis, lacrosse, massage) to ensure all the tiny muscles in your soles and toes are awake and ready to work. MAP OUT PIT STOPS Chart a course with a few places you know you can pop in to thaw out if need be, like a grocery store or a coffee shop, and make it a loop you…

HOW TO DO IT 1 Start on all fours with hands under shoulders and knees below hips, toes tucked. Lift knees off floor a few inches. 2 Rotate toward left as you raise left hand and bring left foot flat to floor, lifting torso and pulling right leg through in front of body. 3 Fully extend right leg until heel is slightly elevated and chest is upright. Reverse move to return to start. That’s 1 rep. WORK IT IN • Feel the burn with 5 sets of 12 reps per side, resting for 30 seconds between rounds. • Opt for 2 sets of 3 reps per side as part of a dynamic warm-up. Lululemon top, lululemon.com; Pam & Gela bottoms, pamandgela.com; DKNY sneakers, dkny.com WHY WE LOVE IT It’s hard not to feel so much love for a…

Give Your Lashes Some Love 2021 is all about the eyes, so there’s no better time to step up your lash-care routine. GrandeLASHMD is infused with peptides to promote the appearance of longer, thicker-looking lashes in 4-6 weeks with full improvement in 3 months. grandecosmetics.com I am strong. I am beautiful. I am enough. SCAN HERE Treat Your Feet Performance design is at the forefront of the Athletic Propulsion Labs (APL) TechLoom Wave, featuring a high-elastic 3D stretch rebound TechLoom upper that dynamically moves with your feet. An integrated lace loop allows you to tuck the laces for a streamlined look, and a great fit! athleticpropulsionlabs.com…

Lemongrass Coconut Mussels TOTAL: 15 MIN SERVES: 4 2 Tbsp oil2 large cloves garlic, finely chopped1 stalk lemongrass, trimmed and finely chopped1 small red chile, thinly sliced, plus more for serving2 tsp grated fresh ginger1 13.5-oz can unsweetened regular or light coconut milk, well shaken2 tsp fish sauce3 lbs mussels, scrubbed, beards removed1 tsp lime zest plus1 Tbsp juice¾ cup cilantro leaves Crusty bread 1. Heat oil, garlic, and lemongrass in a Dutch oven on medium-low until sizzling and fragrant, about 3 minutes. 2. Stir in chile and ginger, cook 1 minute, then add coconut milk and fish sauce. Bring mixture to a simmer, then add mussels. Cover and simmer, stirring once or twice, until shells open, 5 to 6 minutes. 3. Toss with lime zest and juice. Sprinkle with…

New Year who dis? A seismic shift hit 2020 (to say the least) and reverberated through all of us. It threw our priorities and goals and day-to-day habits into a high-speed blender. The topsy-turvy time also offered up an opportunity to reset, embrace the unexpected, and figure out how to keep going. Would 2019 you recognize the 2020 version? Maybe not, but it’s okay. Out went packed race corrals and after-work happy hours. In came pure joy, sweating in unfamiliar ways, and treating your mental health with real TLC. Resettling into the new world was a bit scary at first, but now: The silver linings are everywhere. Take these trends, turn ’em into goals, and soon, you’ll have your own breakthroughs to FaceTime with friends about in 2021. Try one,…

Prioritize Your Happiness If your house doesn’t have a sturdy foundation…well, you know the rest. The same applies to your mental wellness, as last year made crystal clear. Here’s a starter pack of ideas from Glissen Rhode, a mindfulness expert. 1. Make a Bliss List Write down all the activities, people, and things that bring you joy. Create a real hard-copy list with pen and paper or use the notes app on your phone, whichever is more accessible for you. Try to remember to refresh it often. 2. Check In on How It’s Going Make time to review this list in a quiet spot once a week. It’s a nice baseline to see how many smile-making activities you’re doing regularly and what you can add for more feel-good days. 3.…

Jessica Alba leads the 190 employees of the Honest Company—the nontoxic beauty and home goods brand she founded—from a desk smack-dab in the middle of Honest’s light-filled, open-concept Los Angeles headquarters. That is, when she isn’t on the road, expanding into new markets (Europe) or speaking at a female-entrepreneurship conference on the other side of the world (China). Oh, but that was all pre-pandemic. These days, she clocks in from a closet at home. “This is where I take my meetings,” she says during a video chat on a recent Monday. “Total privacy. I don’t need to hear my kids, and they don’t need to hear me.” To be fair, it’s a pretty sweet closet. She’s curled up in a cushy beige armchair next to large glass doors, wearing violet…