Innholdsfortegnelse for December 2021 i Women's Health

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…

Memory Bolster When you exercise (anything from rowing to yoga), your muscles secrete irisin, a brain-protecting hormone. Higher levels of this chemical improve cognitive function and protect against neuroinflammation, according to research in Nature Metabolism. The theory? Irisin could be a treatment for brain diseases like Alzheimer’s. Anxiety Buster If you’re feeling antsy, take it out on something heavy. Lifting weights twice a week significantly lowered anxiety levels in young adults, per a new study in Scientific Reports. Use this the next time you need motivation to go for that extra rep: The more participants trained, the less they stressed. Kettlebell-infused bliss, here you come! Happiness Booster An (almost) instant cure for meh moments: Sweat! (As the WH motto goes, it really does change everything.) Just 10 minutes of cardio…

Despite the rawwr-worthy name, tiger nuts have zilch to do with big cats and—get this—aren’t even nuts. These tiny tubers grow in the dirt, like potatoes, and offer plenty of benefits, like healthy fats, fiber, and protein, says nutritionist Keri Glassman, RD, CDN. Tiger nuts also contain vitamins and minerals, such as magnesium and iron, cementing their superfood status. Plus, they’re as versatile as almonds: Throw on greens, grind into flour, or eat as a snack. You can also roast them for an extra-satisfying crunch, says Glassman. Any way you slice it, tiger nuts are a grrreat option for those with nut allergies.…

THE LUXURY BRAND CARE+WEAR “For far too long, fashion and health care have existed in separate spheres. But fashion can actually be a vital source of self-empowerment, confidence, and healing. It has the power to help patients restore a sense of self.”—Chaitenya Razdan, cofounder of Care+Wear From Oscar de la Renta hoodies with chest port access to Josie Natori scrubs to postsurgical recovery bras, Care+Wear brings affordable high fashion to folks going through a tough time. careandwear.com THE DO-IT-ALL T-SHIRT REBOUNDWEAR “When you’re wearing a hospital gown, it sends a signal to your brain that you’re sick and unwell. We’re putting humanity and dignity back in health care.”—Bimla Picot, founder of Reboundwear As she cared for her best friend with breast cancer and her own son amid shoulder surgery, Picot…

While you’re geeking out over all the perks of your fitness tracker, you might consider hooking up your pup too. Many devices sync right to your phone, allowing you to monitor Fido’s activities and food intake. Access to this information is a game changer for pet health, says Natalie Marks, DVM, cofounder of Vet Scoop. It allows veterinarians unprecedented access into the animal’s home life and gives pup parents a peek (plus, peace of mind!) into what’s going on when they’re not home. Before this tech, any info about a dog’s activity—and concerning changes—had to come from their owner if and when they noticed. Now, it’s recorded and ready to share at the next appointment. “The earlier we diagnose anything, usually the better chance at a good prognosis or resolution,…

MOST ACIDS FALL INTO ONE OF TWO CATEGORIES: AHAS AND BHAS. “Alpha hydroxy acids, a.k.a. AHAs, are a group of natural and synthetic ingredients derived from fruits, sugarcane, or milk and work on most skin types, excluding the very sensitive kind,” Dr. Sobel says. AHAs are also water soluble, meaning they’re active just on the skin’s surface (and don’t go any deeper). Common forms of AHAs include glycolic, lactic, citric, and malic. BETA HYDROXY ACIDS, OR BHAS, are oil soluble and composed of smaller molecules, so they can get way down inside pores to gently shed dead skin, bacteria, sebum, and pore-clogging debris. That’s why they’re especially good for treating overactive, oily skin. “They help de-gunk pores and penetrate deeper to fight breakouts,” Dr. Gross says. “Salicylic acid is a…

Her Evening Wind-Down 5 P.M. Walk It Off “After I finish work for the day, the kids and I take a walk together through the neighborhood. Being a mother has taught me that routine is one of the most important things; kids thrive on it.” 6 P.M. Power Down “Once dinner is done, I bathe the youngest ones, Hart and Myles, together. I dim the lights so they can unwind at the end of the day. Then we have reading time before bed. They’re specific about which books they like right now, so we let them pick.” 7 P.M. Dinner for Two “My husband, Evan, and I have dinner together. It’s a great way for us to catch up and take time to connect. I light a candle and play…

A few months ago, at the end of anacupuncture session, my practitioner offered gua sha on my back as an add-on treatment—and the wellness guinea pig in me was intrigued. Spoiler: I’ve been hooked ever since. First of all, it’s important to note that gua sha—which involves a tool that “scrapes” tense areas of the body to stimulate blood flow and energy flow—is not a new fad. “For traditional Chinese medicine practitioners and people of East Asian descent, gua sha is a centuries-old, revered, and beloved healing practice,” says Sandra Lanshin Chiu, LAc, founder of the healing studio Lanshin. Behind that stone tool—and those marks on your skin post-usage—live some real benefits. But gua sha is often described incorrectly, so know which claims are legit (next up!), plus the science…

Creativity has always been innate to me. However, as with a fire, there are things I do to stoke it and things that try to extinguish it. Art, music, and, of course, TV and film are the “logs” I most often throw on the flames. I also love going to museums, concerts, and the theater. I typically find myself drawn to things that display, and subsequently provoke, vulnerability. When something moves me emotionally, I’m often moved to write. Where and when I write deeply affects how I write too. The first step in my process is curating a space that is conducive to creativity: natural light, candles, a project-specific playlist to set the mood, sweats, some form of caffeine, and Jolly Ranchers. Sometimes I’ll turn on the TV too. (I…

TO BE HONEST, I don’t think of myself as a creative person. I wasn’t the best artist in school and I’m not the best with crafts, but I do think I’m one of the most curious people. To me, there’s a close connection between curiosity and creativity. What led me into journalism was an interest in people and issues happening around the world. A curious mind is expansive and boundless. Some of the best advice I’ve gotten (from a producer) is to follow your curiosity, because that’s going to take you to a great place. That’s why the first thing I do every morning is vacuum up as much information as I can. Three hard-copy newspapers arrive at my home, and several more come to work. I consume a lot…

For the majority of my pregnancy, I stuck to the routine I’ve relied on for years (running + strength training). My ob-gyn gave me the green light as long as it still felt good. Prenatal workouts never enticed me until I connected with Kelly Bryant, a personal trainer and prenatal yoga teacher, through the Future app at my eight-month mark. She programmed “HIIT birth prep” for me, a cardio interval circuit that mimics the work of contractions (up to 90 seconds) and minimal breaks (30 seconds) during the transition labor phase—i.e., the most intense and painful 15 to 60 minutes right before pushing. When concocting the plan, Bryant considered the hardest part of labor and how best to prepare expecting parents for it. (Success!) A new study from the American…

VOICE YOUR WILDEST FANTASIES I keep a vision board and a whiteboard. On the latter, I write down big goals—they can be things that seem absolutely ridiculous (like interviewing Oprah) or things that maybe aren’t so ridiculous. But they are big, big goals. I keep the whiteboard someplace where I see it every day as a reminder. BUT STAY FOCUSED For my vision board, which I create every January, I cut out words and pictures from magazines that inspire me or that I think would be something I want to do that year. I’m a huge believer in vision boarding. When I put things on it (or on the whiteboard), it keeps me focused. Maybe it’s subconsciously seeing it every day; it just somehow works for me. FIND STRENGTH IN…

Annual physical not so annual anymore? Maybe you’ve dodged the doc due to time constraints or because elements of your identity (race, sex, size) predispose medical profeshs to underestimate your concerns. Speak up with a little help from Monique Smith, MD, physician and founding director of Health DesignED: The Acute Care Design + Innovation Center at Emory University. Inquiries to use, verbatim: ▶ “Doctor, can you make sure to reserve some time during this visit for us to go over my questions?” Create space for your needs upfront by sharing how you plan to use this time. ▶ “I’ve brought a family member/friend with me to this visit today as my advocate. May I bring them inside?” It makes a huge difference when people invested in your care are by…

At first, the idea of slathering *acid* all over your face may not seem very appealing. But don’t let the term dissuade you: Acids are appearing in more and more skin-care products because they’re the ultimate complexion booster. The reason goes back to something you learned in chemistry class: “Acids react with different substances, like metals, salts, and bases, to spark chemical reactions,” says Dennis Gross, MD, a dermatologist with a private practice in New York City. “On the skin, it’s like dropping a small pebble into a very still pond. The gentle ripples on the water’s surface are the acid spreading gentle exfoliation onto the top layer of skin.” In other words, it makes waves but doesn’t harm. Essentially, “acids help shed superficial skin,” says dermatologist Michelle Henry, MD,…

1. Go Green “You can fill—and refill—these recycled tin palettes with a range of 40 pressed powder eye shadow shades. Endless options!” —Celia Shatzman, contributing beauty editor Hourglass Cosmetics 2. Happy Cheeks “A cream blush so versatile, it works on any skin tone. Yes, please! I’m also obsessed with the holiday print on the packaging—hi, cutie birdies.” —Chelsea Traber Burns, beauty director 3. Handy Helper “Gifting someone chic hand soap never goes out of style, IMHO. Esker’s is infused with soothing calendula petals and comes in a glass reusable jar, making it super special.” —CTB 4. Shine On “Swipe this limited-edition liquid highlighter across your cheekbones, Cupid’s bow, or anywhere else for an instant pick-me-up…or when you need a little sparkle.” —CS 5. Spirit Fingers “Dior makes anything average feel…

Reebok top, bottom, and sneakers, reebok.com TOTAL-BODY POWER LEVEL WHY WE LOVE IT: Explosive moves that work you *all* over are tough to come by—so give this body banger some love. “Your glutes, quads, and hamstrings power the legs, and the back, shoulders, and triceps come into play as you lift the dumbbell overhead,” says Reebok athlete Taylor Rae Almonte, CPT. Working one side at a time is also a great way to pinpoint imbalances and improve body awareness. Ready? Let’s go. STEP 1 START in a squat with a dumbbell between your feet, holding it in one hand with an overhand grip. STEP 2 POWER through the hips, knees, and ankles to accelerate the dumbbell upward. STEP 3 SHRUG your shoulders and engage core to “flip” the DB, tapping your…

CURLY KALE You’ll find this type in most grocery stores. It’s tougher than others so it’s best to massage the leaves first if you’re serving raw. Or pack into a blender with fruit for a vitamin-loaded smoothie. Win! TUSCAN KALE Also called dinosaur or cavolo nero, identify it by the flat leaf and blue-green color. This is the ideal kind to use for kale chips. Or sauté it for a side dish that has a bit more bite than spinach. Master the Methods These easy how-tos will turn the whole fam into an obsessed-with-kale bunch. Prep It Strip leaves by holding the end of the stem and pulling each side down and off in one motion. Or fold like a closed book (think of the stem as the spine) and…

You’re likely very familiar with the calming effects of a few deep breaths. But take a step back: Have you ever considered *why* deep breathing—and its cousins meditation and yoga—is so dang relaxing? (Hint: It’s not just because it forces you to literally slow down.) When you partake in this activity, you’re stimulating your vagus nerve, which exercises incredible power within your body. It’s pronounced “Vegas,” like the city, but what happens in the vagus nerve doesn’t stay in the vagus nerve. The longest of the cranial nerves, it starts at the base of your brain. “It connects your throat, ear, and facial muscles and travels down both sides of the neck to the heart and lungs, through the stomach and intestines, touching almost every organ on its way down,”…

Quick question: Do you consider yourself “creative”? If you answered yes, you’re going to be thrilled about what’s to come. If you said nah, not me, then we have major news for you. The reality is that creativity can happen anytime, anywhere. And anyone can partake. “A misconception is that you’re only creative if you’re engaging in something artistic, and that’s just not true,” says Katherine Cotter, PhD, a postdoctoral fellow and creativity researcher in the Positive Psychology Center at the University of Pennsylvania. Why this matters: “When people engage in creativity, they tend to feel more positive emotions,” says Cotter. And it’s not just about scoring an upbeat vibe; it can actually change your health status. Taking part in creativity in some form enhanced the overall well-being of study…

What do you wish more people knew about creativity? That it’s found in everybody; it’s just a matter of how we tap into it. Once our basic needs are covered, creativity can give you a more robust life. And what does this look like in our body? If you image the brain, you’ll find that both artists and scientists are very active in the part that is related to creativity, which is the association cortex. More accurately, these are the “areas” that process the information between experience and behavior. A lot of people say, “I’m not creative,” but you have to think about it like a scale or a continuum. Some people are on the high end of it because they use it in their careers, while others have to…

One more reason to keep tabs on your cycle: You might be able to zero in on the time of the month when you’ll have the best ideas. Say what? The higher the probability of conception, the more “original and flexible” the thinking was for participants, per new research. As in, the closer you are to your most fertile days, the more innovative you may be. “Around ovulation, when our estrogen level increases—and before it drops—our physiological processes are our allies,” says study coauthor Katarzyna Galasinska. “Sex hormones act as a mood enhancer.” Also, at this time, women tend to take more risks and feel a little more courageous (all good changes for creativity!). So if you’re extra zingy during that window, now you know why. Use it to your…

20s That’s the decade when your metabolism *actually* stabilizes, after peaking in infancy, per new research from Louisiana State University. You then maintain this hardwired new normal until your system starts slowing at 60…contrary to the popular belief that it gradually slows as you get older, particularly in middle age. Healthy habits like eating foods high in fiber (hi, legumes) and staying active (see you, strength training) can help increase muscle mass, which means your body will use more energy at all times, says William Li, MD, the author of Eat to Beat Disease. (Yes, we’re talking calorie burn, if that’s your thing.) Bottom line: Tried-and-true knowledge—with a little metabolism-mindset shift—still stands.…

In the center of my vision board, I always put my initials, A and K, with an exclamation point, which is my fitness brand. That was my first business, which I started when I felt completely lost in life, and it was a huge leap, so I like to put that right in the center. And from there, it filters out into different corners for family, home, career, and finances. In my home category, a house on the beach in Montecito. I’m a Pisces, and I find a lot of healing in the ocean, and I love being by the water. It’s just so calming to me. Another fun thing I cut out is a picture of a Ford Bronco—a vintage one. That’s my newest dream car that I’d love…

PAYS DIVIDENDS When I worked on Wall Street, the day started early. I’ve been a morning person ever since. Now, I wake up at 5:30 or 6 a.m. The first thing I do is stumble into the kitchen and start The New York Times app. My brother and I have a contest to see who finishes first. (He’s better than I am.) While I do that, I drink coffee and eat a piece of fruit. On my way to put on workout clothes, our cat, Meekum, interrupts and demands 5 to 10 minutes of pats. It’s good for her, and research says it’s relaxing for me. When I finally exercise, it’s often a 30-minute walk in followed by a 10-minute climb on my Peloton with Emma Lovewell, then stretching. Next,…

THESE DAYS, DERMS AGREE WITH THE LADIES OF TLC CIRCA 1999: They don’t want no scrubs. Also known as physical exfoliation, this method uses granules or beads to physically remove the top layer of dead skin cells. (That means it’s time to toss your apricot shell scrub.) The other option is, you guessed it, chemical exfoliation, which is why we heart acids so much: It dissolves the dead cells on the outermost layer of skin. Physical exfoliation often irritates the skin and damages the moisture barrier, leaving skin charred and stripped. Of course, you can still overdo it with chemical exfoliation, but it’s designed to protect the skin from irritation while treating it. ANOTHER PERK OF CHEMICAL EXFOLIANTS IS THAT THERE’S LESS CHANCE OF ERROR. “Physical exfoliants are very user dependent,” says…

Glycolic An AHA derived from sugarcane, “glycolic is one of the smallest molecular structures in the family of AHAs, so it can penetrate the skin more deeply,” Dr. Gross says. “It exfoliates dead skin cells and may stimulate collagen production for smoothing fine lines and wrinkles.” 1. TRY Versed The Shortcut Overnight Facial Peel, $20, versedskin.com Hyaluronic This one isn’t like the others. “Hyaluronic acid is defined as an acid, but it’s not exfoliative in the exact same way others are,” says Dr. Henry. “It’s a humectant, so it draws in a lot of water.” In fact, it’s known for holding nearly 1,000 times its weight in water and attracting and locking in moisture to the skin. It’s also a substance your body produces naturally, so it’s familiar. The more you…

On a crisp autumn afternoon, my legs whisked me along Chicago’s Lakefront Trail. It was blissful running perfection… until it wasn’t. I felt a telltale rumble in my stomach, but the bathrooms were locked for the season. I slowed to a walk, too late. Thankfully, nobody but a squirrel witnessed my body reenacting *that* Bridesmaids scene before I humbly hobbled home, hopped in the shower fully clothed, and promptly trashed my leggings. I swore to never ever let a code brown happen again. Nearly two decades and hundreds of miles later, I’ve homed in on what works for me—and have had no repeat performances, so far. The experience is all too familiar for anyone who has been pushing through long, tough workouts. My colleagues, as well as pro athletes (like…

From fruit and veg to ultra-processed packaged goods, the sugar in food takes a starring role in the nutrition convo. That’s why WH has been scoping out labels and diving into research to decode the differences in flavor, benefits, and more, including natural and artificial and every type in between. Let’s crystallize it all. Know the Basics First things first: It’s no secret that there are risks to a diet stacked with lots of the sweet stuff, including cardiovascular disease, chronic inflammation, and obesity. But the biggie type to watch? Added sugars that show up where you might not expect them, like in condiments, cured meats, and plenty of bevs–sports drinks and fruit juices, to name a few. Current recommendations from the American Heart Association say to keep added sugars…

When I found myself apartment hunting last year, I had a list of nonnegotiables: natural light, a washer and dryer, and a shiny new soaking tub. Those 12 square feet of porcelain were crucial to me, because that’s inevitably where I retreated after every long run during marathon training, in the middle of chaotic work days when I needed to unplug, and when I felt overwhelmed or just sad. Soaking in a long, hot bath is sometimes reduced to an indulgence or a quick self-care ritual, but to me, it’s a downright necessity. I’m far from the only one with strong feelings about suds. Pinterest reported a surge in traffic related to bathing in 2020 after the onset of the COVID-19 pandemic: The number of people looking for deep soaking…

CHECK YOUR FEELS People tend to be better at generating ideas when they’re in a positive mood. Receiving negative news can hinder your creative processing, says Cotter. Makes sense: Do you feel excited about diving into a new project after you’ve heard about a friend who’s seriously sick or going through a tough time? Probably not. FOCUS ON FLEXIBILITY What worked in your 20s may do nada for you now. “Creativity is fluid,” says Abraham. Those who engage it regularly have experienced how it can change with age or circumstances and are able to bob and weave—and adjust their rituals accordingly. Your go-to morning coffee and journaling habit may need to become evening tea if you have a little one who’s up with the sun. And that’s okay. “You have…

No, it doesn’t involve the right side versus the left side. The concept that certain people are more “left brained” than others is actually a total myth, and one that pros wish would go away—stat. “A bunch of regions work together on different parts of the creative process; we call these ‘brain networks,’” says Cotter. There’s the default mode network, which helps with brainstorming and idea generation. Then the salience one, which is where you sort through ideas and identify important ones. And finally, the executive network, which zeroes in on worthwhile ideas and discards others that aren’t useful, explains Cotter. In other words, the magic happens all over your brain—picture it sparkling like a bunch of twinkly lights as the networks do their thing. Ahhhh, much better.…

I Lean Into My Emotions ▶ “When I was first starting out as a trainer, I was terrified to be honest about my struggles. I was afraid to be myself. I wanted to be the superhero with all the answers. But over time, I found that when I was raw, outrageous, awkward, and funny, I had the deepest connections with people. Being an entrepreneur sparks a lot of self-doubt. While I can’t say that doesn’t cause me anxiety and fear, I’ve learned to let it be my muse. I’m so obsessed with what I do, and that passion translates directly into creativity. I literally can’t go to sleep at night because my mind is dancing with ideas and a deep desire for the next day to come so I can…

Consciously Disconnect It’s not a bad idea to tamp down your social media use, Howard says. Ask yourself whether scrolling Instagram or Facebook makes you feel better or worse. If you find yourself “feeling more worried, more anxious, more fearful after being exposed to information from various sources, then it’s time to pull back,” she says. Check Creds Closely Consider the credibility of the accounts sharing information. Do the people behind the accounts have a medical background? Do they practice obstetrics, family medicine, or maternal-fetal medicine? Physicians in those fields are going to be more trustworthy than, say, podiatrists or dentists, who may not know much about the vaccine, Dr. Rockwell says. Follow the Leaders If you really want to know what the top experts in obstetrics think about this…

Nicole’s foray into the business world was more than just attaching her name to a brand. It was a start-to-finish innovation that holds a special place in her heart. “I was trying to solve a very personal problem, as a Black woman who invests so much in her hair,” she says of the motivation behind her sweat-wicking headband, Gymwrap. The actress, who stars in the Sex and the City revival And Just Like That…, credits two events for inspiring her creation. The first was a workout invite from husband Boris Kodjoe that she declined, having just had her hair flatironed. (“When you’re married with kids, jogging is a date night,” jokes Nicole. “We needed a date night.”) The second was an interview given by then–surgeon general Regina Benjamin, MD, highlighting…