Innholdsfortegnelse for September 2021 i Women's Health

Ever since I was a kid, I’ve felt more of that so-called New Year’s energy, anticipation, and motivation in September than in January. And this year, with my kids headed back to in-person school and the WH team returning to our NYC office, that is more true than *ever* before. Whatever your fall looks like, I hope this Own Your Morning issue gives you some ideas for reimagining the first few hours of your day to help you be your healthiest and happiest self. For me, that includes sunshine, sweat, and snuggles with my children, husband, and puppy. But a.m. victories look different for each of us! Here’s how four WH editors power up.… @lizplosser Easy Does It After waking up and meditating for 15 minutes, I sit down with…

WATCH FOR A Collapsed Chest This means your upper back isn’t engaged. Think of a “proud” chest as you squeeze shoulder blades together. BONUS PERK If your spine is elongated and chest is open, you’ll feel it in your rhomboids (upper back) and lats (big back muscles). MAKE IT EASIER Instead of keeping legs straight, bend knees and let them splay out wide, feet together, so legs form a diamond shape. Hold a light weight at your chest to raise the ante. You can even press it overhead when in the “V” for extra oomph. THE STEPS 1. Lie faceup on floor with legs extended and arms by sides. 2. In one movement, engage core to lift upper body, arms, and legs to balance on sacrum, forming a “V” shape…

Even if you resisted the siren call of at-home brow shaping while everyone was going to town on them at home, it’s possible you still noticed some unwelcome changes. Aside from being just plain annoying, thinning brows can actually indicate health problems, says dermatologist Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology at Mount Sinai Hospital. Sound extreme? Not so much. Two of the more common issues brows can signal… + THYROID DISEASE Your thyroid gland maintains the body’s natural functioning through hormone secretion. Thinning of the eyebrow’s outer third may be a sign of an underactive thyroid (and a hormonal imbalance), Dr. Zeichner says. Talk to your doc; you may need to get your thyroid checked. + ALOPECIA AREATA In this condition, your immune system attacks…

Indoor Sweat Dates Are Back Cheers to home meet-ups again! Switching on an air purifier if you’re tackling an exercise sesh together may give you a little extra comfort. Vigorous exercise means heavy breathing, which produces respiratory aerosols that spread viruses. But an air purifier with a HEPA filter can possibly cut down the time it takes to clear those particles from a room, found two Mayo Clinic studies. Note: This won’t completely eliminate the risk of COVID-19 transmission. Dust Does More Than Just Cause Sniffles It’s beyond a sneeze here and there: After studying the air pollution levels at the homes of 503 people, researchers at Massachusetts General Hospital got closer to pinning down exactly how tiny particles can cause cardiovascular disease. (The little pieces may trigger inflammation in…

“God is my only source and supply.” Repeating this to myself is like breathing. During moments when I’m looking for the solution to a problem and I’m not in a headspace where I can take the time to say a very thoughtful prayer, I’ll say this mantra over and over again. Soon enough, I feel myself calm down. It’s one of the many practices I’ve learned from my mother and applied to my own life. She also taught me not to underestimate simplicity. So when it came to moisturizing—a big deal in Black households—I learned designer beauty labels weren’t a must. I knew not to be lured into something just because it has all the bells and whistles. Now, because of my mother’s great skin, I rely on the same…

1 Lie faceup with KB raised toward ceiling in right hand, right knee bent and foot planted, left arm and leg flat on floor. HOW TO DO IT 2 Keeping right arm straight and KB overhead, push through right heel and left hand to roll up onto left forearm, then to left hand. 3 Slowly reverse movement, passing back through forearm stance, to return to start. That’s 1 rep. WORK IT IN • Do a six-minute EMOM (every minute on the minute) workout: At the top of the first minute, do one molasses-pace rep; rest for the remainder of the minute. At top of next, repeat on other side. Alternate sides until time’s up. Onzie top, onzie.com; Koral bottom, koral.com; Nike shoes, nike.com; Amazon sweatband, amazon.com; model’s own earrings…

DO YOUR HOMEWORK A diagnosis may require a blood test to check hormone levels or an ultrasound of your ovaries. Ask your doc if you need scans IRL before virtually meeting—you can do them at a local lab. And have a diary of symptoms and cycles and a medical history ready. GET SPECIFIC There’s no one-size-fits-all approach to PCOS, so have a list of Qs that matter most to you to make the most of calls. For example: How can we treat my hair growth? What’s the most effective exercise plan for me and my interests? If anything’s unclear, ask for explanation. KNOW YOUR NUMBERS In addition to getting regular digital check-ins, query your pro on how often to test your glucose tolerance, cholesterol levels, and more via online labs…

When Jennifer Pastiloff was 8 years old, she got into a fight with her dad over smoking. He’d promised to quit his four-packs-a-day habit but wasn’t following through. She flushed a bunch of his menthol Kools down the toilet. “I told him he always broke promises, and I said ‘I hate you!’ the way young kids do in those situations,” says Pastiloff. “It wouldn’t have been that big of a deal, but it ended up being the last thing I said to him.” He died from a widow-maker heart attack shortly after, at just 38. “I thought I had caused the stress that killed him,” she says. “I was so ashamed that I wouldn’t allow myself to grieve; I thought I didn’t deserve to be a person. I developed anorexia…

First things first: Anyone can become one. Think of the hours after you wake like a warm-up that will prime you for the unexpected twists and turns—and possibilities!—that the day has in store. No matter what your current routine looks like, you have the power to transform it into a healthier, happier experience. That’s the truth. Find everything you need (tips, inspo, hacks!) to make that happen with this guide, a teaser from Own Your Morning, a new book by WH’s very own morning lover, editor-in-chief Liz Plosser.…

Like your wristwatch, your body’s master clock ticks away, directing the release of hormones and chemicals that make you feel sleepy, hungry, alert, and more. When you combine these signals with your physiological response and genetics, you get a chronotype. Experts tend to use three chronotype categories: morning types, or people who naturally wake up early and power down relatively easily and early at night; day types, who are more likely to enjoy peak alertness a few hours into the day; and evening types, who click with vampire hours, working and playing into the night. Many of us switch types throughout our lives, and you can teach yourself to change. Find out yours with the “Your Circadian Rhythm Type” survey at cet.org/assessments.…

▾ DO I NEED TO EAT BEFORE MY MORNING WORKOUT? Nope, it’s a personal preference. Consider these factors: how hungry you feel, your individual needs, the type of exercise you’re going to do, and, most important, your ability to digest food. Take into account how long you’re going to sweat. If your morning workout is intense (e.g., HIIT or an indoor cycling session) or lasts longer than 45 minutes, grab a snack, says Clark. ▾ WHAT ABOUT THE CONCEPT OF “FASTED CARDIO”? This is a term for doing an aerobic workout without eating anything before. “It’s often called the ‘fat-burning zone’ because the body turns to fat for fuel when glucose isn’t sufficient,” says Clark. “Your glucose is depleted after a night of sleep, so morning exercisers can quickly get…

Abby Cuffey, executive editor at WH, solves her problems (work, life, anything!) on the run. Something magical happened while I was training for my first marathon…and it wasn’t just stronger legs and lungs. I found a brand-new (and incredibly effective) outlet for creative thinking and decision-making. The time spent on my a.m. runs allowed me to mull over a big idea or life change, and the repetitive activity served as a moving meditation. I started to notice that I made smarter, more measured decisions once I hashed it out—with myself—on a run. I’d end each run with a clear head and a path to a solution, one that presented itself in this sweaty situation. I fixed career bumps, friend issues, marriage hiccups, and more while clipping along. Ever since, I…

CURTSY LUNGE Stand with feet hip-width apart, hands in front of chest. Step left leg back, crossing it behind right (A). Keeping torso upright and shoulders square, bend knees and lower hips until right thigh is nearly parallel to floor (B). Return to start; repeat on opposite side. That’s 1 rep. DUMBBELL SWING Start in a hinge (hips back, knees bent, torso forward) with dumbbell on floor in front of feet. Grasp end of weight and draw it between thighs (A), then thrust hips forward to straighten legs and swing dumbbell to chest height (B). Reverse it. That’s 1 rep. Repeat, swinging continuously. GLUTE BRIDGE Lie faceup with knees bent, feet about 12 inches from butt, arms at sides (A). Engage core, tuck tailbone, press through heels, and squeeze glutes…

“Everyone is entitled to their opinion—but comments from people who know my heart are most important to me.” Lethargic and bloated are two words you’d never associate with Maggie Q, the butt-kicking star (seriously, she does her own stunts) of such action-packed projects as Nikita, Divergent, and the new film The Protégé. But in her 20s, the actress experienced regular bouts of low energy and abdominal pain. “I instinctually felt it was because of food,” Maggie says of her symptoms. “What else am I doing three to five times a day?” She began keeping a journal and realized something wasn’t jibing with her system. Already a vegetarian for animal rights reasons, Maggie eliminated dairy, too, and noticed a huge difference. (Also nixed: refined sugar.) Now, Maggie is very attuned 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…

Let’s settle this: Quick interval sessions can bring a host of health benefits. Science says so! Super-short, low-volume, high-intensity intervals (less than 15 minutes) are just as effective—if not more so—at improving blood pressure and cardiac function than lengthier moderate ones, according to research in The Journal of Physiology. This routine from Rachel Nicely, CPT, nails it. Do each move for 35 seconds, resting 25 seconds in between, until you’ve completed the circuit three times. 1 Alternating Reverse Lunges2 Supermans3 Sumo Squat Jumps4 Hollow Body Flutter Kicks5 Skater Jumps…

1 NAILING THE APPROACH I love the idea of having things planned out and being diligent in working toward a goal, but I’m also forgetful and I get intimidated by the big picture. So it’s something I have to take day by day. Instead of focusing on where I want to end up, I have to focus on what needs to be done that day and celebrate the small wins along the way. 2 ATTITUDE OF GRATITUDE 2020 taught me to never take anything for granted—friends, family, travel, work, even going for a walk or being outside. It put life and my outlook into perspective. Nothing is promised or guaranteed, and I’m lucky to have and do what I do, so my goal going forward is to be present. And,…

Investing in an air purifier with a HEPA filter and a second-filtering system, like one that’s designed with UV light or carbon, can ensure you’re capturing as many air irritants as possible, says Rajiv Sahay, PhD, chief scientific officer of Pure Air Control Services. Two WH picks: COWAY AIRMEGA 200M This air purifier truly has your back—er, lungs—with its four-stage (!) filtration system: a prefilter, an odor filter, a HEPA filter, and a bipolar ionizer. Whew! Talk about an awesome overachiever. $230, nordstrom.com LEVOIT CORE 300 Small enough to live on your dresser, but strong enough to deliver fresh air in just 12 minutes, this guy rocks. Choose the überquiet sleep mode to breathe easy as you snooze soundly. Ahhh. $100, amazon.com…

The year is 2021, and drugstore shelves are slowly being infiltrated by a new breed of personal-care product. And we mean personal. There are hydrating sheet masks for the bikini line, three-step skin-care systems for the entire area, and specialty vaginal cream applicators. In short, the latest fad in skin care is all about caring for the skin between your legs. But—record scratch—do we really need all this stuff for the skin around our sex organs? The very, very short answer: no. “We don’t recommend using any special products to wash the vagina,” says Leena S. Nathan, MD, an obstetrician-gynecologist at UCLA Health. “In fact, trying to cleanse the vagina can alter the bacteria of it and lead to more infections.” The longer answer: While you do not (we repeat:…

“Ladies hear me out. Imagine if we had a GIRLS ONLY gym!!! Ugh a dream,” stated a tweet in late September 2020. The post received more than 52,000 retweets, more than 300,000 likes, and nearly 9,000 comments—one of them from Samaiyah Williams. “We do!” she wrote. “I just opened a women-only gym called Her Flex Fitness in Maryland! Ladies, come check me out!” With her tweet, Williams uploaded a video of the new space. The camera panned over turf, weight racks, and clients doing pullups, rows, and squats. The responses included memes featuring women hurriedly driving, requests for membership details, and praise coupled with asks to launch spaces in Miami, L.A., and London. It had long been a dream of Williams’s to open a gym of this kind, but not…

Sweating from home pushed me to try fitness routines I wouldn’t have felt confident enough to try in person, which was fun. But there was only one that stuck long term: boxing with FightCamp, the interactive home workout that feels *almost* like being in a real match. My obsession started on Instagram, where the brand’s shadowboxing live classes became my go-to whenever I deemed the weather imperfect for running. After discovering trainers I vibed with virtually, I longed for more competition and challenge and purchased the full FightCamp equipment set—a smart boxing bag, mat, and gloves that you use along with on-demand workouts—to add to my home gym. As I’ve been punching it out over the past few months, I’ve come to a few cardio-induced conclusions. I can see why…

Shrimp and Sweet Corn “Grits” TOTAL: 25 MIN SERVES: 4 6 cups fresh corn kernels (from about 6 large ears)2 slices thick-cut bacon (about 2 oz), cut into ½-inch pieces1 leek (white and light-green part only), sliced into half-moons2 Tbsp olive oil, dividedKosher salt and pepper¼ cup fresh basil, roughly chopped20 large peeled and deveined shrimp (about 12 oz), patted dryPinch smoked paprika (optional) 1. In a food processor, pulse 3 cups corn until almost smooth, about 1 minute. Add remaining 3 cups corn and pulse twice just to combine; set aside. 2. Cook bacon in a large skillet on medium, stirring occasionally, until crisp, 3 to 5 minutes. Add leek and cook, stirring occasionally, until beginning to soften, about 3 minutes; transfer to a bowl. 3. Wipe out the…

I wasn’t always this enthusiastic about mornings, though. My dad and I still laugh about how the only way he could convince me to jog or play tennis with him before 8 a.m. in high school was if he promised me we’d get a very large latte afterward. (Clearly, coffee has always been nonnegotiable.) We’re not all born morning people, but I’m guessing you wouldn’t mind becoming one. There is hope. Fast-forward to the present, and I am up at 5:17 a.m. most days, ready to get after my to-do list. (Cheerfully, even, once the caffeine kicks in!) Now, I consider owning my morning to be my superpower. The cool thing is, I can teach you how to do it, too, whether you are starting at ground zero or just…

How to bound out of bed to sweat when you just don’t feel like it. Everyone wakes up on the wrong (read: unmotivated) side of the bed sometimes. What to do? Set a performance goal. On those “I. Am. Not. Feeling. It.” days, an extra boost is exactly what you need to get up and at ’em. Make your goal something you think would be really cool to do—a handstand, a dance routine, or, like me, a pullup!—then work backward to come up with a plan. Keeping your eye on the prize instead of the clock can be the inspo you need to start a workout. Once I put it out there that I wanted to achieve my first pullup, I committed to making it happen. There were many dark…

Dog owners are more likely to meet daily movement goals than people without a furry compadre, says a U.K. study. All those little potty breaks add up big-time when it comes to meeting your step standards. Want to take it beyond fetch, though? Bring your dog on hikes, where both of you are navigating varying terrains, inclines, and declines—it’s great for building muscle and increasing heart rate, says Ashley Joi, CPT. Don’t be afraid to change up your cardio medium either. Try activities like biking or in-line skating alongside your trotting dog, says Kehinde Anjorin, NCSF, CFSC. If you want more strength-related fun, play on a sandy beach or take along a rope for tug-of-war, both of which add resistance to playtime. Phone a Friend Scrolling TikTok vids may be…

Yes, snacks *might* be the solution to a lag in workout mojo. You’ve probably seen high-level athletes crush a protein bar or goo during a training sesh. A less likely scenario? Eating a cupcake while working out. That’s what activist and actress Jameela Jamil does: She posts videos of herself noshing on foods (even ice cream!) mid-movement to remind herself that she exercises for mental well-being and health, not for weight loss. Though the logistics of ’scream on a treadmill are head-scratchy, Jamil is onto something. “When we eat with the intention to fuel our workouts—whether before or during—we look at food as a way to enhance exercise rather than as something we need to ‘burn off,’” says sports and eating disorder–focused nutritionist Gabriela Barreto, RD, CDN. Plus, if you…

Wake up with a big ol’ blemish on your cheek? After an initial ugh, you probably rush-order a new cream to nix it. But you may have overlooked an easy solve: skipping an irritating product. That’s right, your brain is wired to ask “What can I add?” to find a shortcut in any situation, beauty-related or not. Research confirms it: When seeking a solution, our first instinct is to add something to the equation instead of removing something, according to University of Virginia research published in Nature. Unfortunately, this auto-wiring is likely working against you. The fix, according to the study authors, is to prime yourself for “slow thinking.” When participants solving a brain teaser had more time to ponder all the options, they realized the value of taking away…

DROOLWORTHY I’m a morning person through and through. My body naturally wakes up around 4:45 a.m., but I always set the alarm INSURANCE POLICY because I’m a worrier. I start my day off with prayer, then go downstairs quietly so the cats DOUBLE TROUBLE can’t hear me—they’ll screech—and make a cup of English Breakfast tea and read the news and write in my journal before the kids are awake. I also use this time for my skin-care routine. I do a simple face wash, followed by 1 saffron oil and a moisturizer. Then lots and lots of SPF. I like 2 La Roche-Posay because it doesn’t have a white sheen. Next, I pack lunches. After my two boys leave for school, I’ll do my daughter’s hair, and a couple days a week, I’ll put a bake…

As soon as I saw that the long, straight stretch of trail ahead of me was wide open, I pressed the gas. Flexing to control the wheel and ma-neuvering over the rocks at top speed, I felt incredibly powerful. The wind roared in my ears and I could feel gritty sand as I ran my tongue over my teeth. It was dirty and dusty and I loved it all. I’d always thought I was afraid to drive like this, but really, I was just in the wrong environment to feel I was allowed to. My past experiences with power sports involved a lot of rides in the passenger seat (of motorcycles and snowmobiles), letting whichever guy I was with take the lead because I felt too intimidated. So when Polaris…

Go for Group Training Know a pro you love sweating with? Let your friends in on the fun by pooling funds and hiring her for a private group sesh. Reese Scott, founder of Women’s World of Boxing, was more than happy to drive from New York to Pennsylvania to teach boxing moves to a group of women when they formed an exercise club. Encourage Your Current Go-To to Step Up “In boxing, we are trained to create openings when we don’t see them, and to be first when we do,” says Scott. And because gyms are working hard to recover, they’re likely willing to hear clients out. If you don’t feel women are being centered at your current gym, ask for a specific change, says Marla Zucker, PhD, whether that…

Basic (but Delicious) Granola Make this as a standalone, or get spicy with seasonings (below, right) to create crave-worthy combos. TOTAL: 1 HOUR 15 MIN MAKES: ABOUT 7 CUPS ½ cup olive oil or extra-virgin coconut oil (melted)¾ cup pure maple syrup2 Tbsp turbinado sugar (we used Sugar In The Raw)1 tsp kosher salt3 cups old-fashioned oats1 cup unsweetened coconut flakes¾ cup raw sunflower seeds ¾ cup raw pepitas Heat oven to 300°F. Line a large rimmed baking sheet with parchment paper. In a large bowl, combine oil, maple syrup, sugar, and salt. Add oats, coconut, sunflower seeds, and pepitas and stir to evenly coat. Spread mixture on the prepared baking sheet and bake, stirring every 15 minutes, until granola is light golden brown and dry, 45 to 55 minutes.…

Let’s face it: It’s not always easy to discuss body problems like upper-lip hair, off-schedule periods, or runaway weight gain. Now imagine having a condition in which you’re plagued with all those tricky, tough-to-talk-about issues, which is exactly the situation with polycystic ovary syndrome (PCOS). People living with PCOS are no strangers to stigma and confusing information about their health. Despite being the most common endocrine disorder among women of reproductive age in the U.S., it often goes undiagnosed for years. The root of this problem? Patients and doctors alike often wrongly assume symptoms are self-inflicted or unrelated. Plus, common side effects of PCOS like body hair and belly fat, coupled with a lack of personalized support, only add to the body image issues, anxiety, and disordered eating that PCOS…

News flash: Your accessories can double as pain-reducing, good-for-you mental health tools. Really! Ear seeding, or auriculotherapy—a practice from traditional Chinese medicine that involves placing a small seed (or metal or ceramic bead with adhesive, which is more common nowadays) on your cartilage and outer ear—may set off changes in your nervous system and, in turn, your body and vibe. So if you suffer from issues like stress, allergies, digestion probs, back pain, and more (*slowly raises hand*), you might want to put yourself in the market for these tiny but mighty gadgets. While there are tons of supposed benefits, it’s tough to know what is hearsay and what is actual fact. Listen up.… Ear seeding quells body problems right away. SOMETIMES! ▸ While instantly might be a stretch, ear…

Much ink has been spilled on how we all have the same 24 hours in a day, the only difference being how we choose to use them. “Saying you don’t have time is the adult version of saying your dog ate your homework,” one quote widely shared on Facebook reads. Other posts remind us, “Yes, you’re busy, we all are. Don’t be a drama queen and just do it.” The takeaway? Making the most of your time is how you get where you want to go. In this way of thinking, the key to unlocking the age-old dilemma is simply prioritization. Thing is, we don’t all have the same amount of free time to begin with. Time, like money, is something certain people have more of than others. Every spare…

▾ SET YOUR ALARM WITH INTENTION Most mornings, I rise with my phone’s 5:17 a.m. alarm. Psychologically, the seven gives me a little sense of urgency. If it’s 5:00 or 5:15 or even 5:20, I feel like I’d roll over and press snooze because, you know, I’ve got 5 or 10 more minutes to sleep. (More on snoozing, next column.) Plus, seven is my lucky number—I was born on April 7—and I love starting my day with its energy. I haven’t read a study that confirms this yet, but if there’s a certain number that’s important to you, I highly recommend giving it some love in the morning. Pro tip: Choose an alarm sound that makes you happy, rather than the default angry bleep noise. Personally, I love the iPhone’s…

Latham Thomas, founder of Mama Glow, a holistic lifestyle hub for women to explore their creative edge through well-being, on the early a.m. practice that keeps her purpose front and center I begin every day with a meditation practice called vocal toning. I play a note on a small instrument called a “shruti” box, then I hum with it a few times. But instead of humming a melody or harmony, it’s just one singular tone that’s aligned with the sound of my speaking voice. I like to think of it as an internal massage I’m giving myself in the morning. It activates the vagus nerve, which originates in the brain and branches out in all different directions in the neck and torso, wrapping around every single organ in the body.…

1 Point Where You’re Going The motion should be visible to cars and to other riders around you, and you should signal when 100 feet away from your next turn or stop. 2 Obey Traffic Laws If you plan to share the road with cars, act like one. That means install reflectors, follow vehicle directions, signal, and stop at red lights. 3 Pass With Caution Be patient with other road users and give them a verbal or bell alert and three feet of space when passing. 4 Skip the Tunes For safety, focus on your surroundings instead of on headphones. The same goes for Bluetooth speakers—cyclists tend to frown at noise pollution anyway. 5 Pull Off on the Right Side Signal a slowdown with a hand behind your back, and…