Innholdsfortegnelse for March 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 FERTILIT 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…

You went on an hour-long run this morning—kudos! But then you drove to work and sat at your desk all day, then hopped back into your car and came home to plop on your couch…oops. When you’re sedentary for a period of time (scientists are working to figure out the exact length), you’re more likely to have an exaggerated increase in your blood triglycerides (a.k.a. fat in your blood) and a reduction in fat burning, even if you’ve already checked a tough sweat sesh off your to-do list, says Edward F. Coyle, PhD, director of the Human Performance Laboratory at The University of Texas at Austin. Promising yourself you’ll move throughout the day—rather than only during your workout—can help prevent a phenomenon researchers call exercise resistance. You see, normally, exercise…

In the before times, jumping into a shower at the gym was no sweat (literally!). But if you’re hesitant about public hygiene now, good news: Despite popular belief, you don’t need water. Whether you’re on the go or just don’t want to get wet, these products will freshen you up. FOR YOUR BODY AND HAIR CVS Health Foaming Rinseless Shampoo & Body Wash Enhanced with aloe vera to soothe your skin, this foamless rinse doubles as a body wash and shampoo. Two-for-one win! $7.79, cvs.com FOR YOUR FACE Fresh Kombucha 2-in-1 No-Rinse Cleanser & Prebiotic Treatment Remove makeup, sunscreen, pollutants, and other impurities while delivering a dose of prebiotics to protect your skin barrier. $44, fresh.com WHENEVER YOU NEED IT Bliss Lemon & Sage Refreshing Body Wipes These plant-based wipes…

The “great resignation” rumors are true: A record 4.4 million people quit their jobs in September 2021 alone, citing issues like unfair pay, lack of childcare, and a desire to follow passions, the U.S. Bureau of Labor Statistics reports. As the ol’ saying goes, look before you leap.… WANT TO QUIT—FULL STOP? Save Up Assess how much money you’ll need to get by, since finding a new job can take (ideally) anywhere from three to nine months, says Janell Hickman-Kirby, creator of financial planning platform Beauty + Le Budget. Not quite there? Cut costs temporarily, Hickman-Kirby says. Downgrade your phone plan, ditch a monthly subscription, etc. In essence: Be prepared. WANT TO TRY A NEW CAREER? Get the Facts First Someone else’s gig may look glam on Insta, but figure…

1. Right Refresh A sensitive scalp plus dry shampoo isn’t always a good combo, unless it’s this option. Specifically made for the dandruff-prone, it is antimicrobial, soothing, and cooling, so it not only revives strands but refreshes. TRY Philip Kingsley Flaky Dry Shampoo, $40, philipkingsley.com 2. Better Brush When you want to comb through without causing damage, opt for a detangling brush. This one is made for curly textures but works for all hair types. The trick is to use it in the shower while conditioner is in. TRY Pattern by Tracee Ellis Ross Shower Brush, $17, sephora.com 3. Multi-Masker “Dry, damaged, or dyed hair can use a repairing and moisturizing mask once or twice a week,” Kingsley says. This option taps the powers of pea peptide and keratin to fortify, add…

Of all the fitness acronyms out there— HIIT, AMRAP, EMOM, DOMS, the list goes on—EPOC is arguably the coolest, and the most misunderstood. EPOC, or excess post-exercise oxygen consumption, is informally known as “the afterburn effect” and refers to the physiological phenomenon in which the body continues to burn extra energy even after your workout has ended. Very cool, no? To be honest, it almost sounds too good to be true, even to experts. You’re no longer putting exercise demands on the body, yet your metabolism and muscles and heart are still pumping as if you were? “Theoretically, it’s not something you might expect,” says J. Luke Pryor, PhD, CSCS, associate director of elite athlete performance at the University of Buffalo’s School of Public Health and Health Professions. What’s more,…

Spiced Chicken With Chickpeas and Tomatoes TOTAL: 20 MIN. SERVES: 4 12 oz cherry tomatoes8 cloves garlic, smashed, in their skins1 15-oz can chickpeas, rinsed3 Tbsp olive oil, divided Kosher salt and pepper4 6-oz boneless, skinless chicken breasts2 tsp paprika¼ tsp smoked paprika 1. Heat oven to 425°F. On a rimmed baking sheet, toss tomatoes, garlic, and chickpeas with 2 Tbsp oil and ¼ tsp each salt and pepper. Roast 10 min. 2. Heat remaining Tbsp oil in a large skillet on medium. Season chicken with both paprikas and ½ tsp each salt and pepper and cook until golden brown on one side, 5 to 6 min. Flip chicken over and cook 1 min. more. Transfer to baking sheet with tomatoes and chickpeas and roast until cooked through, about 6…

Digestive issues can feel isolating, making it harder to get trusted information and support. Know the truth behind some common misconceptions to stay on track in your health journey. MYTH 1 Yogurt has all the probiotics you need. The truth is, few yogurts naturally contain a probiotic strain. While some yogurts do have added probiotics, the specific strains used to make them don’t provide benefits to humans. To get specific health benefits from those few probiotic yogurts, you’d likely need to eat multiple cups each day. MYTH 2 More probiotics are better. Not necessarily. The amount of bacteria needed for a probiotic supplement to provide a health benefit depends on the specific strain it contains. For example, Align 24/7 Digestive Support*§ is made with 1 billion CFUs, which has been…

Mallory San Nicolas was 29 and pregnant with her second son when she started having double vision. Her doctor blamed pregnancy-related hormone changes, saying she’d see clearer postpartum. With her delivery—a second cesarean section—came a new symptom: weakness in her legs that was so profound, she had to manually lift them to get into a car. And the double vision remained. Two months later, there was no improvement on either front. Her doctor said the weakness was probably related to a hernia, she recalls, and suggested core exercises to help her regain the strength to lift her legs. As for her sight? Well, nursing produces hormones similar to pregnancy, he said, so things would finally return to normal after breastfeeding. But deep down, San Nicolas, a CrossFit coach in San…

Now that you’ve been in therapy for a bit—or, hey, maybe you’re just starting or simply thinking about it (virtual high five)—you may be struck by a eureka moment: It’s hard growing into the person you want to be. Scratch that. It’smore often than not a wade-through-the-muck, cry-a-bucket-of-tears-on-theregular type of experience. The reality is, you may not be properly prepared for the grin-and-bear-it parts of therapy because we don’t talk about them as much—like wondering who you’ll be when you come out on the other side, or struggling to vocalize why you’re there in the first place, or feeling as if you’ve been smacked in the face with a wet fish by the time the hour’s over. Normal. It’s all n-o-r-m-a-l. Really. We chatted with top psychologists who explain what’s…

Once you’re done baby making, working with a specialist can be life-changing, says Dr. Pinkerton. But they’re tough to find. Fewer than one in five U.S. obstetrics and gynecology residents receives formal training in menopause medicine, per a Johns Hopkins survey. To make the search easier, go to the NAMS website (menopause.org) and plug your zip code into their Find a Menopause Practitioner portal. “These providers are certified to help women through perimenopause, and they take a test to prove it,” says Dr. Faubion. NAMS-certified pros also attend continuing education courses to make sure they remain current on their advice and protocols, she adds. Remember: Look beyond your gyno. “You could see your ob-gyn…or an endocrinologist, internal medicine specialist, or nurse practitioner who specializes in midlife health,” says Dr. Shufelt.…

I’d known for a long time that I was considered high risk for developing breast cancer, given my family history. I was screened for breast cancer from the time I was 25. At 39, I decided to undergo genetic testing, and things got incredibly real: I had the BRCA1 genetic mutation. After a lot of consultations with medical professionals and internal debate, I finally decided to remove my ovaries, a procedure called an oophorectomy, in order to reduce my cancer risk by up to 50 percent. I was warned in advance that I would go through menopause as a result of the surgery, but I didn’t really know what impact it would have on my body, my mind, my sleep, and my weight. Since I was young, I hadn’t seen…

BUILD YOUR FOUNDATION Sleep is the number one performance tool, says Wieland. “It affects your mood, movement, memory, and muscle repair—so improving the quality and getting the right amount of sleep is a great way to feel better on all levels.” And while pro athletes are known to snooze up to 10-plus hours a night (hi, Venus Williams and Maria Sharapova), seven to nine tends to be sufficient for most. Prioritize that to offset the training and hard work as often as you can. SET THREE CLEAR TYPES OF GOALS Bet you didn’t realize there are different kinds! They include process, performance, and outcome, says Bonta Sumii, LCSW. “Let’s say I’m on a soccer team and I want to win the league—that’s the outcome goal.” To get there, you need…

Pampering your peeps used to be limited to creams, but now there’s a variety of forms. “Skin care for the eyes is not one size fits all; it’s customizable,” says Christine Choi Kim, MD, a board-certified medical and cosmetic dermatologist in Los Angeles. “Personal preference may dictate whether you reach for a lighter serum or gel versus a heavier cream or balm.” ICYMI, eye care happens during the day too—not just before bed. Think: light-as-a-feather serums for a.m. and heavier balms for p.m. To maximize the perks, layer ones that have different benefits. “For instance, you may want to reduce puffiness and lighten up dark circles,” Dr. Kim says. The only rule: Thinner products go on first, followed by thicker products to seal them in. Here’s how they rank, from…

Thoroughly removing your eye makeup and cleansing before bed is crucial. Skipping a wash sesh increases your chances of irritation, inflammation, infection, and even eyelash breakage. Plus, the best eye cream in the world can’t get to work if it isn’t applied on cleansed skin. “The skin renews every night, so it’s important to apply products on a clean area to help with absorption,” Pekar says. To ensure you catch every last trace of oil, makeup, and impurities, double cleansing is your friend. First, remove your eye makeup. Dr. Kim recommends holding a remover-soaked cotton pad over your eyes for 30 to 60 seconds to allow the makeup to dissolve before swiping away—no rubbing or pulling needed. Follow this by cleaning your whole face (no dust left behind!) with something…

Kristin Chenoweth made a name for herself on Broadway with her powerful vocals and seemingly boundless energy, so it may come as a surprise to hear that the 53-year-old has dealt with an invisible illness for nearly three decades. Kristin experienced her first bout of migraine and vertigo when she was just 24 years old, but it took another six years and countless tests for her to receive a diagnosis: Ménière’s disease, an innerear disorder that can cause dizziness and hearing loss. Now, Kristin manages her condition with medication, a low-sodium eating regimen, and lifestyle mods (like sleeping on an incline). Also key: Over the years, she’s gotten better about telling others what she needs in order to thrive. “I don’t want to appear weak,” she admits. “But the older…

One of my favorite mental health tricks is reframing the tough spots in my life as pieces of my “story.” Challenges, mistakes, health issues, oops moments… individually, these chapters do not define me, but they absolutely do reflect parts of me. (Same goes for the good stuff, the wins, the yesss milestones.) Our annual Owning It issue is all about settling into whatever phase of life you’re in right now. We explore that journey in various ways, including a deep dive into experiences that are often considered taboo to talk about, such as menopause (page 70) and menstrual cycles (page 51). No doubt there are more examples—in terms of health, emotions, and so on—you can add to your own list. Consider this encouragement to reflect, share, and grow. (Channel that…

They used to say an apple a day keeps the doc away, but the 2022 version of that phrase may involve avocados instead. You might already eat ’em because they level up everything from salads to smoothies, but here’s yet another reason: Women who consumed a green guy daily for 12 weeks experienced a reduction in visceral abdominal fat and a redistribution of fat away from their organs, per a study at the University of Illinois at Urbana-Champaign. (Visceral is the deeper kind associated with a risk for conditions like heart disease, high cholesterol, and diabetes.) To reap these benefits, Leslie Bonci, an RDN in Pittsburgh, recommends having a small avocado daily, or half of one, in place of other fats such as oil, butter, peanut butter, and mayonnaise. Guac…

The muscle-building sweet spot when it comes to strength training: 70 percent of your “maximum load,” per a new study from the University of Cambridge. How to hit that? Quickie explainer: Your 1-rep max is the amount of weight you can lift once with a 10 out of 10 intensity, so when aiming for that 70 percent zone, you want to nail a 7 out of 10 intensity per rep. Don’t worry, we’re not asking you to do math en route to the gym! Luckily, your 10-rep max for most exercises can fast-track you to the 70 percent zone, says Dan Daly, CSCS, owner of Train Daly. Try this protocol, from the American College of Sports Medicine. Warm up for 10 minutes. Choose the exercise you’ll test, like a bench…

Crunching on locally grown greens in the dead of winter is becoming more possible, even in the coldest of climates. Throw all the thanks to companies setting up greenhouses in ultra-urban environments (such as city centers and tops of buildings) to produce veg, year-round. This trend utilizes small spaces, renewable energy, and hydroponics—the practice of growing plants super fast sans soil—and has sprouted coast to coast, from Boston to Davis, California. It means fresher produce for the consumer (score!) and less environmental impact, since there’s no, say, overseas shipping, says Jenn Frymark, chief greenhouse officer of Gotham Greens, a brand that built its biz with lettuce and herbs from a greenhouse in the Greenpoint section of Brooklyn. Other recognizable brands include Small hold Mushrooms, Iron Ox, and Plenty agriculture, whose…

FANCY PANTS…

“I feel like the best version of myself when I wake up in the morning. I pick up my 1-year-old son and he’s usually smiling and happy and cooing at me. I bring him into my room for that beautiful first hour of the morning where I feed him and hang out in bed. I feel like superwoman. [But on those harder days]—whether it’s a tough one at work or a time when I just can’t seem to find momentum—‘we can do hard things,’ in the words of the admirable Glennon Doyle. It’s something I tell myself all the time when I’m trying to give myself a little bit of grace. I say this in different kinds of situations, as it fits under that banner of being helpful but also…

You know nuts are good for you, but do you really know? “Some foods get a gold star for having one outstanding nutrient value, like vitamin C or fiber,” says sports dietitian Julie Stefanski, RDN, spokesperson for the Academy of Nutrition & Dietetics. “Nuts are unique nutrition powerhouses because they’re high in several we don’t get enough of, like magnesium, zinc, and vitamin E.” What’s more, many women fall short of their iron needs, and yep, nuts offer iron as well as protein. Our faves, in a nutshell……

STAR SIDES Prep a batch of rice or pasta, warm corn tortillas, or set out a simple green salad to complete the meal. THICK TRICK Soup too… soupy? Whisk equal parts cornstarch and water, then simmer in slow cooker, or mash up the beans in a recipe. PROTEIN PICKS Stick to juicy or tougher cuts that transform into tender beauties while basking in the slow cooker—think: bone-in, skinless chicken thighs, pork shoulder, or beef short ribs. (And trim any excess fat so the end result is less greasy.) FRESH FAVES Top all-done hearty stews with tangy Greek yogurt or pair rich proteins with a crunchy slaw for a bright bite and *chef’s kiss* finish. Hello, dinner winner! Check out this slow-cooker chicken pozole to serve this week: WomensHealthMag.com/Chicken-Pozole-Recipe. LAYERS OF…

Let’s start with the obvious: Getting your period isn’t exactly a cakewalk. Sure, as a sign of fertility, it rules. But the monthly experience? Cramps, mood swings, bloating—we’d trade those parts. Making matters worse is how our culture has shrouded this perfectly natural, literally life-giving process in shame for centuries. Enough’s enough. For a lot of women, the problems started with being unprepared for their first period because Mom, or Dad, wasn’t sure how to talk about it. Still today, one in five parents say they’re not ready for their kid’s first period, and only half feel comfortable broaching the topic, according to a recent survey. And even in adulthood, a woman may find herself in a pickle trying to, say, tell a male manager or trainer why she’s doubled…

1. Your complaints are dismissed as stress, anxiety, or depression—and your doctor is uninterested in investigating further. 2. You feel ignored or not taken seriously, or that they’re pushing their degree expertise to prove you wrong or less-than. 3. Your intuition tells you something is off, even when your doctor tells you it’s all fine. 4. You feel talked down to or minimized, instead of engaged in a two-way convo. 5. Your provider isn’t willing to run more tests for you—and won’t adequately explain why you don’t need them.…

NOTE “HOT MOMENTS” DURING THE WEEK These are the times you “noticed intense emotion, questioned your perception of a situation or something you’d like to gain more clarity about,” says clinical psychologist Sabrina Romanoff, PsyD. Bring up the mustcover events at the start. GO ANYWAY Let’s say your Notes app is rather sparse this week. “It’s those sessions that create more space to explore areas you’re unconsciously avoiding,” Romanoff says. So don’t cancel or worry that there will be radio silence. EXPRESS YOURSELF You’re not going to love every suggestion from your therapist. At some point, you might question whether you’re a good match. Be open. “Speak about your frustration with your therapy to reach a greater level of understanding and improve the treatment,” says Romanoff. CHANGE, IF NEEDED It…

—Elizabeth Carr-Ellis, journalist and cofounder of the #KnowYourMenopause poster campaign…

If you’re chasing big, exciting goals… What’s keeping you up at night? One (or more) large agenda item on the horizon? You may be a perfect candidate for a performance coach. The worry, lack of motivation, or fear of disappointing others can be relieved by having a helper to make these specific skills second nature, says Wieland. LOOK FOR Certified Mental Performance Consultants (CMPCs) from the Association for Applied Sport Psychology (appliedsportpsych.org) CHECK OUT Restoic app (restoic.com), Topknot (topknot.app), or the Optimize Mind Performance platform (optimizemindperformance.com) If stress is interfering with your life… We’re talking prolonged anxiousness, and when typical coping mechanisms (like the ones you just read about!) aren’t helping. Or your worries are messing with work and relationships. That’s when someone with a background in mental health, in…

You’re not imagining things if your actual eyes seem more bothered and bloodshot these days. Thanks to the pandemic, we’re staring at screens for way too long. To mitigate that, follow the 20-20-20 rule: Every 20 minutes, take a 20-second break from your screen and look at something 20 feet away, says Jennifer Tsai, OD, founder of Line of Sight in New York City. “It’s a reminder to step away and not focus as intensely. We don’t blink as often as we think we do when we stare at close things.” If your eyes are dry and itchy due to that increased screen situation, eye drops can help. Dr. Tsai recommends the Biotrue Hydration Boost Eye Drops (see “Optic Oasis,” page 99). “Ingredients in the drops are also found naturally…

Meditate More, Anytime, Anywhere 1 ACTIVATE YOUR AWARENESS Feel the sensation of your arms rising above your head as you move into warrior I, or your feet grazing the ground. How about the warmth of the sunshine, or the brush of the wind on your skin? Making an effort to be more cognizant is a great start. 2 PUT YOUR MIND OVER THE MATTER Sound contradictory? It’s actually an optional add-on for when you’re outside. Try to “drink in what you’re seeing without a lot of cognitive elaboration,” says Lazar. Perhaps you appreciate birds singing—full stop. No need to distract yourself trying to figure out exactly what species of feathered friends they are. 3 MIX MOVEMENT WITH “REGULAR” MEDITATION A moving meditation and a seated practice should ideally both be in your…

Have you ever colored your hair? Is your blow-dryer getting plenty of mileage? Do you brush your hair? If you answered yes to any of those questions—yep, even the last one—you have “damaged” hair. “As soon as your hair emerges from its follicle, it has external elements to contend with,” says Anabel Kingsley, consultant trichologist and brand president at Philip Kingsley. In other words, some degree of harm is unavoidable. But don’t feel defeated. Unlike skin, hair is dead tissue and can’t regenerate itself, so it relies on you to keep it healthy. (Kinda nice to feel so needed, ya?) “How you care for strands has a huge impact on their strength, appearance, and manageability,” says Kingsley. And, as you might expect, the longer your hair, the more weathered it…

First things first: Butt, back, and thigh acne are all completely normal. In fact, over 60 percent of the population deals with back and chest blemishes, according to The Journal of Drugs in Dermatology. But that doesn’t make it any less irritating. And if you’re anything like me, you’ve experimented with countless serums and treatments over the years, only to arrive at a place of resigned acceptance. Well, that all changed when I tried Boscia’s Exfoliating Body Cleanser ($35, ulta.com). Here’s how it became a staple of my beauty routine. PROCESS Fellow skin-care lovers, you’ve likely used chemical exfoliators (like fruit enzymes, alpha hydroxy acids, and salicylic acid, to name a few) in your facial routine, so why not apply the same principles to the rest of your body? When…

Rx Only 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…

Walnut-Pea Pesto In a food processor, finely chop ½ cup toasted WALNUTS, 1 SCALLION, ¼ cup MINT LEAVES, and 2 tsp LEMON ZEST. Pulse in one 10-oz package FROZEN PEAS (thawed), ½ cup grated PECORINO ROMANO, and ½ tsp each KOSHER SALT and PEPPER. While running, add ¼ cup OLIVE OIL; process until smooth. Pistachio-Crusted Fish Season 4 pieces WHITE FISH with KOSHER SALT and PEPPER; brush 1 Tbsp GREEK YOGURT on each. Mix ¼ cup PANKO and ¼ cup shelled PISTACHIOS (finely chopped) with 1 Tbsp OLIVE OIL; sprinkle over fish, pressing to adhere. Bake on a foil-lined baking sheet at 375°F until opaque, 12 to 15 min. Mocha Nut Clusters Melt 4 oz BITTERSWEET CHOCOLATE with 2½ tsp instant ESPRESSO POWDER until smooth. Fold in ⅓ cup each…

Common issues such as diet, schedule changes, travel, and stress can disrupt the natural balance of good bacteria that are essential for many vital body functions, including healthy digestion. A daily probiotic supplement like Align can help support your digestive system with an extra boost of healthy bacteria so you can better tackle the everyday challenges of life. Effectiveness depends on the strain. Bifidobacterium 35624TM, Align’s flagship strain in 24/7 Digestive Support, can help relieve occasional abdominal discomfort, gas, and bloating.* Try Align for a month and see how great a healthy gut can feel! * Scan the QR code or visit alignprobiotics.com to join the Align Healthy Gut Team Up and get $2 off your first month of Align! *These statements have not been evaluated by the Food and…

1870S The first advertisements for menstrual products appear in popular newspapers. The hot buy? Reusable cloth pads held in place by suspenders. 1919 Kotex disposable sanitary pads go on sale for the first time. No more strange straps and harnesses to hold protection in place! 1931 Earl Haas invents the modern tampon. Haas sells the patent in 1933 to Gertrude Tendrich, who eventually creates Tampax. 1970 Are You There God? It’s Me, Margaret, by Judy Blume, is published. It’s the first book to offer a frank depiction of puberty and periods for American girls. 1972 The National Association of Broadcasters lifts a ban on advertisements for period products on radio and television. 1978 Ms. magazine publishes Gloria Steinem’s famous satirical essay “If Men Could Menstruate” that imagines how periods would…

What’s got everyone breaking a sweat these days? Nope, not some novel exercise equipment (though there’s plenty of that available too!). Instead, we’re talking sauna blankets. They use infrared rays to warm your body while you’re zipped up in a blanket, rather than sitting in a booth, as you would be in a traditional sauna. Much of the hype stems from the research-backed health benefits of dry-sauna bathing on heart health, chronic pain, and various other conditions. The heat from sauna treatments can promote blood flow and lower BP, as well as ramp up your heart rate, research shows. But can these blankets produce other changes too? Up next, where the science (it’s still limited, FYI!) stands on the selling points. It torches fat and calories. NOT EXACTLY. When you…

At the end of every Real Housewives season, the reunion is the place to own up to gossip, shade, and snark. With nowhere to hide (even those who “storm off” always come back), the women are held accountable for their actions by host Andy Cohen, the viewers, and, of course, each other. Some acknowledge and atone for their mistakes, offering a path to resolution with a previous foe, while others stand by their statements. Either way, they are forced to own up to who they are and what they’ve done in a strange sort of cleansing ritual. By the end of the reunion, everyone is on good enough terms to do a group toast before enjoying a few months off from filming. For those of us without access to nationally…

1 The treatment got a new name. It’s known as hormone therapy (HT) these days, says Dr. Faubion—which is more accurate. “We’re not trying to replace the estrogen and progesterone the ovary used to make,” she says. “We’re just supplementing if needed for symptom relief.” 2 Not everyone requires HT. In fact, if you sail through meno with minimal symptoms, your doc might not even mention it to you. “We use HT only if it’s necessary,” says Dr. Faubion. You likely won’t hear about it unless it’s been a year since your last period. (Symptoms during the peri years? You’re more likely to get an Rx for low-dose BC.) 3 It doesn’t involve some scary hormone blast overload. Get this: With HT, you’re taking in roughly one-fifth the amount of…

Once you hit your 40s and 50s, it’s time to tweak your strengthtraining approach. Why? The proteins that prompt muscle contraction have a lot of estrogen receptors, says physiologist Stacy Sims, PhD—which means when estrogen tanks during peri, your muscles’ ability to engage properly takes a hit. “Lifting heavier weights forces those strong muscle contractions, which makes up for the lack of estrogen.” This life stage is all about greater loads and fewer reps. Sims suggests building up to a weight with which you can do four or five sets of 6 reps, max. “Add 10 percent more weight to what you currently consider heavy for you and see how many reps you can do with proper form,” says Sims. “If you can eke out only 1 or 2 reps…

IF YOU HAVE crow’s feet… We really love the moments that made them, but we don’t always love the fine lines smiles leave around our eyes. “Contraction of the orbicularis oculi muscles can lead to the appearance of crow’s feet,” says Dr. Kim. “Over time, these fine lines become present even at rest, when you’re not engaging those muscles.” Neuromodulators like Botox, Dysport, and Xeomin can relax the muscles that encircle the eyes, giving the skin a smoother appearance. The effects typically last an average of three months before gradually wearing off. IF YOU DEAL WITH dark circles… Sometimes they’re genetic and no matter how much sleep you get, a cream—or even more Zs—just can’t fix them. But a filler might. “We can use it under the eyes to help…