Innholdsfortegnelse for January/February 2022 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…

NETFLIX FOR THE SPIRITUALITY-CURIOUS Before Noon (beforenoon.co) is a platform offering virtual guided sessions of modalities like tarot reading. Each member experience is crafted to help you achieve a breakthrough and release stress. Yes, plz! A SELF-CARE APP FOCUSED ON INCLUSIVITY Exhale (exhalesite.com) provides an array of mental wellness options, from guided meditations catering to Black women, indigenous women, and women of color to inspirational coaching talks. Bonus: Push notifications deliver affirmations. A PHYSICAL AND EMOTIONAL BLEND Check out Open (open.com) for digital classes that merge physical and mental health practices through yoga, HIIT, Pilates, breath work, and more. Live in the L.A. area? Hit up the brick-and-mortar studio to try it IRL.…

’FAST FUEL Two big egg breakfast bites filled with cheese, meat, and veggies help speed skater Maame Biney jump-start her a.m. An on-the-run nosh is clutch for early-bird athletes, since sleep is as important as fueling up, says Alicia Kendig Glass, RD, CSSD, senior sport dietitian for the United States Olympic & Paralympic Committee. SNACK SURGE “My go to snack is pickles,” says cyclist and skier Oksana Masters. She also sips the briny juice straight from the jar during the day. Kinda genius: “Pickle juice is rich in sodium, the most critical electrolyte to replenish to maintain fluid balance,” says Kelly Jones, RD, CSSD, sports dietitian and founder of Student Athlete Nutrition. LUNCH RUSH Figure skater Karen Chen’s midday meal of choice is “a hearty salad” with a Greek twist…

Melasma is unique in the way it shows up in widespread patches on the cheeks or forehead, or above the upper lip. You may have heard it called “the mask of pregnancy” because hormonal fluctuations (any kind, not just those associated with pregnancy) play a key role here, says Dr. Hartman. While the exact cause is unknown, any combo of hormones, sun exposure, and heat can trigger the onset. THE SKIN-TONE FACTOR “I see melasma equally across patients of all skin types,” says Dr. Chang, who adds that it’s actually a genetic factor and/or familial link, rather than your skin color, that makes you more predisposed to this particular condition. TREATMENT PLAN Melasma is one of the most challenging types of discoloration to treat because the pigment can exist in…

1. Triple Threat “Mix and match options to get the lashes of your dreams. Start with the clear formula spiked with biotin and avocado peptides to condition, then choose between a volumizing or lengthening wand.” —Celia Shatzman, contributing beauty editor Kaja Wink Lash Trio mascara, $28, sephora.com 2. Power Couple “As a lip color that doubles as a cream blush on one side and a bronzer on the other, there’s nothing this duo can’t do. Plus, it’s infused with mango seed butter to nourish. It’s a full face of makeup in one stick.” —CS DIBS Desert Island Duo, $32, dibsbeauty.com 3. Hair Hero “A formula unlike any other dry shampoo’s: It truly makes my hair look like it’s been washed. It acts like a mop to soak up oil without the use…

Question yourself. Ask, “What do I need to be the best version of myself?” Make a list of nonnegotiables (like six to eight hours of sleep, regular sweat sessions, girls’ night). Then calendar specific times each week for top priorities. Don’t have time? Start with *just* five minutes. For instance: Drink your morning coffee outside, where you can enjoy the view, instead of while juggling kids, dog, and partner. Practice carving out little moments and they might begin to stretch out. Give yourself an “as needed” self-care prescription. What works best to nourish you is constantly evolving and changing. So set daily or weekly reminders for mini checkins to make a habit of ID’ing what you crave emotionally and physically, whether that’s a stretching break, glass of water, big hug,…

DPL Flex Pad Red-light therapy is all the rage, but no product is easier to use than this flexible pad. It attaches anywhere to target tension. $159, led technologies.com Trigger Point 1.0 Grid Foam Roller Multiple WH eds think the hollowed-out roller gives as solid a sports massage as you can get alone on your bedroom floor. $35, tptherapy.com Hypervolt Go “It’s small and silent, so I can use it almost anywhere for quick, temporary muscle relief,” says trainer and Ironman athlete Kristina Centenari. $199, hyperice.com Pain Cakes Hello, hands-free ice packs! The adhesive sticks the little healers (that come in a variety of sizes) directly on your sore spot. From $10, pain-cakes.com Mab & Stoke Recovery Cream The lesser-known cannabinoid CBN may relieve aches and promote sleep. It’s one…

While running a consultancy to help celebrities launch charitable initiatives, Crowe was struck by the lack of year-round awareness of food insecurity. “The people standing on a line for a turkey in November are probably also hungry in April,” she says. So she decided to start cooking for people out of her kitchen in Atlanta, feeding hundreds every two weeks. These were no lunch-bag peanut-butter sandwiches, either. “I wanted people to be served with dignity: I printed out menus, used table linens, and made it an experience.” To fund the Sunday Soul pop-up dinners (her “parttime passion project”), she couponed, price-matched foods, and scrambled to find ways to obtain what she needed. Word got out, and over the course of about four years, she hosted them in other cities such…

REVERSE LUNGE TO AIRPLANE Step left leg back into a reverse lunge, hands at heart, band around thighs (A). Power body forward so you are balancing on front foot, torso parallel to floor, arms extended back by hips (B). With control, return to lunge. Perform move on both sides. DONKEY KICK TOE TAP From tabletop, place left elbow on floor. With band looped under left knee and around right thigh, straighten right leg (A), then lift right leg up to a high diagonal (B). Bend right knee to right elbow (C). Extend leg back to position B, then tap toe to floor, as in position A. That’s 1 rep. Do move on both sides. SIDE-LYING KNEE CIRCLE With band around thighs, lie on left side, knees bent. Raise top leg…

Angela shared about some of the highs and lows of my pullup journey—from never-gonna-happen, to 1, to 10!—under her guidance. This may seem like just another email recounting a client story, but her words showed how clearly she saw me: the painful broken sacrum I trained around, the days when I couldn’t get to the gym, my struggle leading a team of newly remote editors through some unprecedented days…mornings of frustration and elation. Angela was my rock during an extremely challenging time in the world. She believed in me when I didn’t see my own potential, pushing me without breaking me, reminding me that every rep counts. That’s the power of really good coaches. They help you experience tiny and huge breakthroughs that can change you forever. I’ve been lucky…

Braving the cold to break a sweat is a beloved WH winter tradition, but the risk of accidental hypothermia (really) might throw an icicle in your plans. Low-intensity exercise in cold environments alters your perception of body temperature, found a new study in Physiology & Behavior. Translation: You may not realize just how frigid you are. While extreme cold is an obvious risk, wet and windy conditions can ramp up the wintry power and make even moderately chilly days somewhat dangerous, says Christopher Minson, PhD, a professor of human physiology at the University of Oregon. Before resigning yourself to the treadmill this season (nothing wrong with that if ya love it!), try this: WATCH FOR SWIFT CHANGES Prior to pounding the pavement, always check the forecast, including wind speeds, says…

GOAL Finally Get Rid of That Scary Debt 1. Write it down. On a piece of paper (so retro!), lay out your debts and sources of income. “Having more information at our disposal empowers us to make better decisions,” says Gabi Slemer, CFA, founder of Finasana, a financial literacy and wellness platform. 2. Decide which debts to ditch first. FYI: There’s no one-size-fits-all approach. Consider amount, interest rate, and time when figuring out what makes cents (ha!) for you. “Paying off smaller debts can provide ‘easy wins’ and motivate us to keep going,” says Slemer. “But paying off larger debt can prevent us from spending more on interest.” 3. Track expenses, and budget accordingly. Making short-term concessions, like dining out less for a few months, really can help you become…

No matter your complexion concerns, there’s one goal that seems to be universal: bright, glowing skin. Maybe you’re satisfied with the state of your skin, but you’d like a little glow boost. Maybe you’re trying to knock out a few stubborn dark marks for a more even tone. Maybe it’s a bit of both. Fun fact: It has actually been scientifically proven that even skin color distribution is a major influence on perceived skin health. (This, according to a study conducted by P&G Beauty.) Point being, it makes sense that everyone wants fresh skin, but there are many reasons unwanted discoloration occurs, each requiring a slightly different treatment strategy. Your skin tone also needs to be taken into consideration, given its impact on how many of these conditions manifest and…

Also known as PIH, this discoloration occurs as a response to inflammation in the skin that can be caused by anything from eczema to acne to bug bites to burns to surgical incisions. “When there’s inflammation, the skin cells are disrupted and melanin spills out,” says Dr. Carqueville. It’s for this reason that Dr. Hartman refers to PIH as “a stain of inflammation.” THE SKIN-TONE FACTOR PIH shows up differently based on your skin tone. In darker skin, where there’s more melanin that can “spill out,” it manifests as dark spots. In lighter skin tones, PIH more often manifests as red spots, a result of increased red blood cells brought to the area to heal the inflammation, says Dr. Carqueville. TREATMENT PLAN The best way to treat PIH depends on…

“I truly feel my best when I step into my power. For me, that can mean doing something as small as crushing a really hard workout, or something as big as making a heavy business decision. Owning and harnessing your power as a woman makes you a force of nature. For those times when I’m not feeling my best or anytime I’m in pain—whether it’s an endometriosis flare-up or a bout of depression—I try to remind myself of where I’ve been, what I’ve done, and where I am. There’s nothing like the reminder that you’ve been through the trenches and made it out alive to jolt you into action. I say: You are strong. You are resilient. You are fearless.”…

Let’s be real: When you spend the majority of your waking hours giving to others, the idea of prioritizing self-care can sound like a bit of a delusional joke. Um, with what time? And how? But hear this: “When we engage in regular self-care, we tend to have more energy to devote to others and be less vulnerable to painful emotions,” says Alissa Jerud, PhD, an assistant professor of psychology at the University of Pennsylvania. When you’re up against high-demand, low-security times, putting yourself first (above deadlines, phone calls, emails) is an extremely difficult move to make. However, it’s essential. At the beginning of a new year, in the wake of the worst of a pandemic, we’ve got a lot of work ahead of us. Since COVID-19, many of us…

Suffering from run-ruining respiratory issues like asthma, bronchitis, or seasonal congestion? There’s a spa fix you might come across in your search for solutions: salt. Yep, those pretty pink caves you’ve seen on Instagram (or even locally!) with walls and blocks of salt may offer a treatment known as halotherapy—a practice that involves sitting in a cool, salt-filled room to improve your health. Proponents claim it brings big benefits like relief from breathing difficulties, healing for various skin conditions, and total relaxation. Truth is, some perks actually have some science behind them—and others you may want to take with, er, a grain of salt (had to!). Salt rooms clear up lungs and sinuses. SORT OF. The thinking is that being in close proximity to salt draws water out of your…

FUEL UP POST-WORKOUT Beast Blender “This blender works amazingly and is aesthetically pleasing on my countertop,” says New York City–based personal trainer Kehinde Anjorin, who uses it to make post-workout shakes and green smoothies at night. “Obsessed.” $155, thebeast.com STAY HYDRATED Cure Hydration Starter Kit The electrolyte packets from Cure, in flavors like berry pomegranate, are free of unrecognizable ingredients (hallelujah!), taste delish, and come in cute portable packaging. $15, curehydration.com MAKE LEGGINGS CHAFE-PROOF Alo Yoga Airbrush Invisible Thong They’re stretchy, they’re soft, and they leave no trace (that is, panty lines). It’s a buy-them-in-every-color type of love. $14, aloyoga.com WIPE AWAY SWEAT Aquis x Sweaty Betty Copper Sure Rapid Dry Sport Towel Quit irritating your skin with ratty rags and invest in this fast-drying microfiber option. Note the adorable…

SATISFACTION, SCORED Roasted mushrooms and eggplant mimic beef’s richness in this comfort dish. (Recipe, page 55) Cookbook author Jessica Seinfeld knows transitioning to a full-time plant-based diet is no easy feat. So instead of sticking to strict rules and restrictions, she focuses on flexibility and flavor to get her family on board. In her new book, Vegan, at Times, Jessica whips up invigorating and approachable recipes loaded with easy-to-find ingredients, so you can add them to your routine whether it’s “every day or every so often.” More plants, please! Chocolate Banana Bread This Seinfeld family–approved brekkie doubles as dessert. The secret to the tender vegan bake is ripe bananas, which replace eggs without sacrificing texture. (Recipe, page 55) Spiced Sweet Potatoes and Chickpeas The legume star of this saucy dish…

The New Year has a certain energy about it: Clean-slate vibes, fresh-start motivation, and hopefulness are abundant. It’s also a time when you’re inordinately likely to hear or see the word manifest. Whether during a meetup with a friend who tells you about manifesting their bonus, or from an Instagram influencer who’s manifesting better health and a new business venture in 2022, you’re bound to cross paths with the concept. And if the idea that simply focusing your thoughts on a desired outcome can turn it into reality makes you want to roll your eyes a bit, you’re not alone. Thing is, it’s a misconception that manifestation works by just thinking your way to what you want, says Kiki Ramsey, PhD, author of Get Courageous Now: A Woman’s Guide to…

NARROWWIDE HOPS Start in a narrow squat, band looped around thighs (A). Stay low as you jump feet out (B). Jump feet back in and repeat. HIGH-TO-LOW PLANK JACKS Start in a high plank, band around thighs. Jump feet out, then in (A). With core engaged, lower down to elbows (B). Jump feet out (C), then in. Return to start and repeat. BEAR SPRAWL TO REACH Loop band around wrists. Start in tabletop with knees hovering above floor (A). Jump feet forward, landing in a squat, then reach arms up by ears (B). Return to start and repeat. SQUAT TO OBLIQUE TWIST With band around feet, feet hip-width apart, hands behind head, elbows wide, lower into a squat (A). Stand up, drawing right knee toward left shoulder as you rotate…

You’re used to chatting blood pressure with the doc. But as times (and science!) change, there’s another measure that may become a chart staple: chronic inflammation. Stanford University researchers recently created an inflammation “clock” (called iAge) to help physicians assess someone’s well-being based on this issue. Inflamm-aging, as the scientific term for it suggests, is believed to occur when ongoing immune system stimulation leads to age-related disorders such as heart disease. So knowing your level may give you the ability to pump the brakes on it. Until docs have a standard test tool (sounds like it’s a-comin’!), slow your status with these hot-stop tips: “Stay active, avoid foods with trans-saturated fats, and try to incorporate more omega-3 fats into your diet, as these help with inflammation,” says Nicole Avena, PhD,…

Go for breathable but warm materials, like merino wool blends and other synthetics, recommends Minson. Skip cotton! Also, opt for multiple thin(ish) pieces you can easily add or remove. (You want to start out a little cool so you don’t over-sweat.) As you get going, blood flow shifts to the core, so be aware of your extremities. In freezing, windy conditions, cover your ears, nose, cheeks, and hands. SURE BETS These expert-approved products will keep you warm as you’re walking, er, running through a winter wonderland. Tracksmith Brighton Base Layer Start in style with this long-sleeve merino-blend crew (save for the closed-knit sleeves providing extra warmth where you need it). Sweaty Betty Thermodynamic Running Leggings With brushed fleece on the inside, these babies block the cold from chilling ya to…

CUTIE PIE! Molly Yeh, host of Food Network’s Girl Meets Farm, loves mornings—but she doesn’t feel she has to get up at the crack of dawn to savor them. Instead, she lets her daughter be her wake-up call and relishes their time together before the day gets cooking. There is something about how predictable and optimistic mornings are that just makes me When I’m not filming (like now), I let my 2½-year-old, Bernie, be my alarm clock. She’s in this blissful phase where she sleeps until 8:30 or 9. I chug some water, then we make breakfast. For our favorite smoothie, I mix strawberries, cauliflower, a big hunk of halvah (a sesame candy), hemp seeds, yogurt, and almond milk. I love putting in my smoothies because it sweetens them and…

PLAY THE SHORT (AND LONG) GAME “I set daily goals, short-term goals, and long-term goals. My short-term goals are usually measured in days, weeks, or months, and my long-term goals are on the order of 1-, 3-, 5-, and 10-year goals. Generally, I keep them in my head, but once in a while, I will write them down on a notepad I keep on my nightstand.” REMEMBER THAT MISTAKES ARE OKAY “Start with one step and make it a big step. It’s easy to get overwhelmed with a new process, but very few things are irrevocable. If you start and it’s the wrong direction, then turn around. But you have to just start.” AIM FOR QUALITY, NOT QUANTITY “There’s an athletics saying my daughter’s college ice hockey coach uses: ‘Play…

When your skin is exposed to the sun and isn’t protected with sunscreen, melanocytes—the skin cells responsible for producing melanin, or pigment—go into overdrive. “It’s a protective response. Your skin is producing extra melanin to shield the internal structure of the skin cells and their DNA,” says Y. Claire Chang, MD, a dermatologist at UnionDerm. That extra pigment then shows up as brown spots. THE SKIN-TONE FACTOR Broadly speaking, people with lighter skin are more susceptible to experiencing visible sun-induced discoloration, says Jordan C. Carqueville, MD, founder and medical director of the Derm Institute of Chicago. Darker skin types have more melanin and different types of it, which means they have slightly more natural sun protection compared to people with lighter skin, says Dr. Chang. However, experts are quick to…

Whatever the cause, the truth of the matter is that sun exposure only makes every type of skin discoloration worse, not to mention it’ll quickly thwart pretty much any and all of your treatment attempts. That’s why daily use of a broad-spectrum formula with at least SPF 30 is imperative. WH loves Dr. Dennis Gross Skincare All-Physical Lightweight Wrinkle Defense Broad Spectrum Sunscreen SPF 30 ($42, sephora.com). Sheer and light, it blends into skin so seamlessly that you’ll forget you’re wearing it—key for slathering it on every day.…

Eye Opener “The brush has two sides—one to coat and the other to separate lashes. I’m obsessed. I don’t even need an eyelash curler.” Ilia Limitless Lash Mascara, $28, sephora.com Sweet Supplement “I can’t go without biotin because my endometriosis meds can cause my hair to thin. These are a treat.” Sourse Beauty Bites, $34, trysourse.com Bomb Balm “This can be used in a variety of ways. First aid kit. Lip balm. Glossy eye. I don’t go anywhere without it and keep a giant vat of it in my bathroom.” Aquaphor Healing Ointment, $13, amazon.com…

This information does not take the place of talking to your doctor about your medical condition or treatment. If you have any questions about OTEZLA® (apremilast), ask your doctor. Only your doctor can determine if OTEZLA is right for you. What is the most important information I should know about OTEZLA? OTEZLA may cause serious side effects: Diarrhea, Nausea, and Vomiting have been reported in some patients taking OTEZLA and in some cases, patients required hospitalization. Most events happened within the first few weeks of starting OTEZLA and occurred more in patients taking medications to reduce blood pressure or in those patients 65 years of age or older. Tell your doctor if any of these occur. Depression was reported by some patients taking OTEZLA. Before taking OTEZLA, tell your doctor…

The upside to a couple of years of totally adjusting our sweat routines: We finally had the opportunity to reexamine what type of activity brings us happiness; peace of mind; an escape; or pure, fresh ambition. Maybe you tried a new virtual exercise class, took your typical sidewalk runs to the woods to switch things up, or bought yourself a kettlebell for the very first time. (*High fives!*) Whatever your newfound fitness priorities, WH editors and our extended fitness fam know exactly what you need to crank up the motivation and fall back in love with your routine (because, ahem, we tested it all ourselves). That’s why this year’s Fitness Awards are organized by activity type, so you can pinpoint the gear and gadgets to optimize any pursuit—be it an…

Retrospec Weekender Inflatable Paddle Board “I love that its portability lets me get out on the water more often,” says WH features director Kristin Canning. This SUP is only 17 pounds when inflated and packs up smoothly. $350, retrospec.com You Go Natural Swim Turban Protect the ’do in wet or humid conditions. The lining of the hair wrap is hypoallergenic and made of silicone for H2O protection. $48, yougonatural.com Smartwool Merino 250 Gloves Warm. Soft. Touchscreen compatible. These check all the boxes for solid winter running gloves. $38, smartwool.com REI Co-op Rainier Rain Jacket Don’t forget to pack a layer for unexpected showers—like this hooded pick that makes staying dry a little more vibrant. It also features hidden pit zips for ventilation. $90, rei.com Arc’teryx Atom SL Anorak Make this…

Exercise has been a part of Jillian Mercado’s life for almost as long as she can remember—even if it wasn’t always a welcome part. The L-Word: Generation Q star began working with a physical therapist at age 5, when she was diagnosed with muscular dystrophy, which causes progressive muscle weakness. “I was like, ‘This is torture!’” Jillian recalls of those early sessions. “Hate is a strong word, but I did not enjoy it.” The turning point came when, after graduating from PT in college, Jillian found herself struggling to get out of bed on her own. She knew exercise could help maintain her autonomy. “After working out, things were easier, and I just felt stronger,” she says. Nowadays, Jillian pencils in two or three workouts a week, boxing or walking…